The Atkins Diet Pros And Cons - What The Experts Don't Tell You About The Atkins Diet!

No one would participate in any dieting plan without seeing the potential pros and cons of it. The Atkins diet is no exception to this and one should carefully research the Atkins diet pros and cons before proceeding with it. Atkins diet pros include rapid weight loss, improved health, reduced risk of disease and methods to maintain weight. But the most popular in the list of Atkins diet benefits is that of rapid initial weight loss, which mainly depends on a high-fat and high-protein diet that may lead to cons and may compromise a good cardiac and other organ health.

Atkins Diet Pros

Atkins diet pros are realized through the cutting down of the intake of bad carbohydrates into your body. By significantly reducing the bad carbohydrates that you introduce into your body, it will start to burn the stored fat triggered by a processed named Ketosis. In fact, initially, practically all carbohydrates will be removed from the diet--not just those found in junk food. You are basically consuming mostly fats and oils during the first phase. For most of us, eating high levels of fat is satisfying for us and causes us to lose weight faster. Don't just eat any type of fatty food however. Limit the intake of trans-fats such as what is found in margarine and shortening. Stick to the good fats such as real butter, oils in nuts, canola oil, flax seed, and olive oil. Try to also stay away from the polyunsaturated fats other then those containing omega-3 fatty acids (like what is in fish).

Another of the Atkins diet benefits is the plan within its program to maintain the weight levels achieved. The idea behind weight maintenance is that each individual has a particular level of carbohydrate intake in which they will neither lose nor gain weight. So after the initial phase of rapid weight loss, some carbohydrates are gradually introduced back into the body in order to determine what that level of balance is.

Another of the Atkins diet pros is the prevention of diseases such as Type 2 Diabetes. In simple terms, a high-protein and high-fat diet does not convert into sugar resulting in a stabilization of the blood sugar and insulin levels within the bloodstream. Patients who are pre-diabetic can possibly avoid having to take insulin shots in the future by losing weight through the Atkins diet now.

One of the most pleasant Atkins diet benefits is the fact that you start to look better and feel better not only in your self-esteem but physically as well. Patients who had chronic acid reflux and bloating from gas report that these symptoms begin to disappear once going on the Atkins diet. This is just because you are eating healthier and you weight is going down resulting in less pressure on your gastrointestinal system.

Atkins Diet Cons

The Atkins Diet is a popular and fast way to lose a lot of weight fast - there're many who give positive testimonials as to how much they did lose and how much better they feel. However one should be aware of the Atkins diet pros and cons before pursuing this diet. This is why knowing the Atkins Diet pros and cons are so important! Of the Atkins diet cons, the often asked about is the danger of a high-fat and high-protein diet in relation to good cardiac and other organ health.

Affecting the proper functioning of kidneys is one of the Atkins diet cons not too often discussed. A measure of good kidney function is the level of creatinine in the bloodstream. A high creatinine level means that the kidneys are not functioning as well. It has been determined that creatinine levels increase as a person is on the Atkins diet. Recommendations indicate that creatinine levels should be below 3.0. Any creatinine levels higher than that should be managed by a physician.

There is also the risk of calcium loss that is one of the Atkins diet cons. Calcium loss can result in the weakening of the bones or what is known as Osteoporosis. Osteoporosis is a loss of the healthy density in the bones and the bones become brittle and break easily. If the protein intake remains high as in the Atkins diet, the calcium intake will be low. Reductions in bone loss can also be attributed to the ratio of animal to vegetable protein intake.

Another of the Atkins diet cons is the effect it has on persons suffering from gout. Gout is a form of arthritis and it is triggered by elevated levels of uric acid in the blood. The condition in the Atkins diet known as ketosis is where the body starts burning stored fat. You want to go into ketosis or else the initial fast weight loss characteristic of the Atkins diet. As Ketones increase in your system, uric acid levels also increase and this is what complicates the gout.

Another common complaint from those on the Atkins diet is constipation. This is because there is a lack of fiber in this type of diet and fiber is what you need in order to give substance to a stool for passing. You might need to take some fiber supplements to help prevent this condition. There is also the increase of the risk of heart disease because of higher cholesterol and saturated fat intake.

The Atkins Diet pros and cons should be carefully considered before determining if this is the right diet for you. It can be a very effective diet but just make sure it will not put you at unnecessary risk.

Here's to your weight-loss regime that loves you!

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Overcoming plateaus on the Atkins diet

If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first must make sure that you have actually reached a plateau point.

A plateau means that you have gone an extended period of time without losing weight or inches. It’s important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.

On the Atkins diet you are replacing fat with muscle, which is denser and heavier. You might actually gain a little weight because you are building muscle to replace your fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it’s important to have these comprehensive measurements to refer to. It is normal to go through periods where you body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.

There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your fat loss is the best assurance for an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.

Stalls may occur more frequently if you are 5 to 10 pounds away from being at your goal weight. By following a low-carb, high-protein way of eating you have created a lot more muscle in your body. Your muscle-to-fat ratio is higher than ever before, so your body might be resisting losing anymore fat. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and its time to start maintaining your weight loss rather than trying to lose more.

There are some other possible causes of stalls and plateaus on the road to weight loss. If you’ve gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they aren’t the culprits in your plateau.

Check your daily water intake. When you are dehydrated, your body will retain water and that can mimic a plateau. Water will also help flush ketones from your system and make more room for new fat burning ketones.


Undereating can also be a cause for weight loss plateaus. Make sure not to let yourself go hungry and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Never go more than 5 hours without eating something (except overnight of course). Also, eat freely from the acceptable foods. Don’t try to count calories or restrict your calorie intake. When your body gets too few calories, it goes into starvation mode and will hold onto fat cells.

Increasing your exercise level can help get you through a plateau as well. As your muscles get used to working out at a certain level, you’ll have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.

Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

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Atkins and Exercise

There is a lot of attention paid in the Atkins diet plan towards food and cooking. It’s true that your food choices on the diet are of utmost importance. But a lot of people make the mistake of ignoring exercise. The newly released Atkins food pyramid shows the importance of exercise. It shows an increase in food options with increased activity. Exercise is important on the Atkins diet, and important for everyone’s overall health.

Exercise is beneficial to body, mind and soul. It has many major benefits, even at limited levels. It not only burns fat but it boosts your metabolism and increases circulation. Daily exercise helps your body eliminate toxins through sweat glands and lymph systems. It is especially important to all low-carb weight loss programs because it regulates blood sugar levels.

Physical exercise is essential for Atkins diet success. Without exercise, your body isn’t configured to process carbohydrates successfully. Research has shown that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This means that exercise doesn’t only help you lose weight, it will help you keep it off too. Exercise will teach your body how to process the carbohydrates in your diet. When you exercise regularly, you’ll be able to eat more carbohydrates over time because your body will use them efficiently.

There are two basic types of exercise: aerobic exercise and anaerobic exercise. The best regimen combines these two forms each week.


Aerobic exercise’s primary goal is to increase your heart rate. This causes your body to consume more oxygen and it gives all of your cells a fresh supply of oxygen. If you’ve been without physical activity for a while, many of those cells have been deprived. Aerobic exercise will regenerate them and help you feel better in times when you aren’t exercising.


If you’ve been inactive for a while, it may take some time to get used to your new aerobic workouts. You may want to get some advice from your primary care doctor or a professional aerobics instructor. Make sure to start slowly to give yourself time to adjust to your new movements. It’s essential that you learn how to stretch and warm up correctly in order to avoid muscle strain. Some good beginning aerobic activities include walking, golf, tennis and dancing. These activities won’t cause a lot of strain on your body, but they will get your heart moving. Start slowly and set small goals for yourself. For example, if you are starting a walking program begin by walking four blocks. Then increase your training to five blocks, then six. Your body will respond well to the exercise…after all your body was meant to move!


Anaerobic exercise includes any activity that isn’t technically aerobic. Most of the exercises in this category build muscle mass. Weightlifting and strength training are examples of anaerobic exercises. Working out with weights is an important part of losing weight. As you lose fat, you’ll need to replace it with muscle in order to stay lean. Don’t be afraid of working out with weights. You won’t need to become a bodybuilder. Weight bearing exercises like isometrics and resistance training will help improve your bone density, your posture and your fat burning potential.


If an exercise program is not part of your weight loss efforts, you are setting yourself up for failure. Make a commitment to incorporating exercise into your weight loss efforts and you’ll see the results immediately.

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Atkins Diet Foods

Atkins diet foods are easy to find and available everywhere. There are many varieties to choose from, whether you pick prepackaged low-carb diet foods or make your own meals. No matter how you want to do the Atkins plan, there is a solution out there for you.


You’ll need to keep the Atkins food pyramid in mind when you make food choices. The Atkins pyramid looks much different than the USDA Food Guide Pyramid. The base of the pyramid consists of protein sources such as eggs, fish, beef, chicken and tofu. On a daily basis, your diet should consist primarily of these foods. The second tier has low glycemic vegetables like salad greens, broccoli, cauliflower, asparagus and spinach.


















The third tier is made up of berries and avocado. Fruits should be used on an occasional basis after the initial stages of the Atkins diet. Vegetable and seed oils, cheese, dairy, nuts and legumes are used sparingly and in appropriate portions. While the FDA pyramid has oils and fats at the top peak, the Atkins pyramid places whole grain foods in this spot. Whole grain foods should be used very occasionally and don’t make up the mainstay of the Atkins diet.

When you start the Atkins plan, you’ll need to make sure you understand which foods are acceptable for your stage of the program. The Induction phase is the most restrictive, but it only lasts two weeks.

You owe it to your dieting success to stay within the acceptable foods list. One of the best ways to do this is to follow the Atkins menu plans that are printed within the New Diet Revolution book. There are also Atkins cookbooks and cookbooks that are geared toward other low carb diets that are helpful in formulating meal plans.

It’s a helpful idea to use a cheat sheet of acceptable Atkins foods wherever you go. If you are out and about and hungry, the last thing you want to do is to try to think back in your memory to figure out what you can and cannot eat. Carrying a list of acceptable foods with you will make finding a snack or meal while out on the run easy. You can’t always rely on “low carb” labels to tell you whether or not something is diet friendly. Ever since low carb became the new diet craze, manufacturers have been jumping on the bandwagon to attract Atkins dieters. They label items low carb to sell products and don’t have your health in mind. Relying on foods from your own personal list is the best way to stay on the plan.

Another good resource for keeping track of the appropriate Atkins foods is an online diet program. There are several available. Some are free and some have a small monthly fee. The programs require you to register and then they provide you with personal weekly menu plans based on your needs and your carbohydrate gram level. There are normally printable weekly shopping lists that make picking up your Atkins diet foods from the grocery store easy and quick.

Atkins diet food is easy to find once you know what you are looking for. The books, food pyramid and online resources can help you make better food choices and stay on the diet for the long term.

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