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Tips and Hints for the Atkins Diet

written by: Nichole Bolton • edited by: Tania Cowling • updated: 12/12/2010

Atkins diet tips and hints can help to make the experience a positive one and avoid any of the associated side effects. Learn how to quickly put your body into fat burning mode while avoiding aches and pains.

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    Atkins Diet Tips and Hints, Image Credit: alancleaver_2000 The Atkins diet claims to be able to help you to lose weight quickly and keep it off. These Atkins diet tips and hints can help someone to eat low carb and still enjoy their favorite foods, along with avoiding the negative side effects associated with the Atkins way of eating.

    The basic premise of the Atkins diet is to minimize carbohydrate intake to a level not recommended by many medical practitioners. As always, consult your physician before embarking on any new diet regimen.

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    Coping with the Negative Effects of the Induction Phase

    During the Atkins induction phase, many people complain of aches and pains. Some people experience headaches and fatigue for the first week or two, and others even experience illness. Constipation and muscle cramps are not uncommon either, but each symptom can be dealt with to make the induction phase as easy as possible on the dieter.

    Taking a multivitamin each morning with breakfast provides the body with extra vitamins and minerals that can ease or remove muscle aches and headaches, along with providing increased energy. Coffee is allowed for extra energy while on the Atkins diet, but it is important that the coffee be sweetened with zero carb sweetener such as Stevia. Heavy whipping cream should be used in coffee in place of milk.

    Taking a fiber supplement before each meal can prevent and treat any constipation related to the Atkins induction phase. When choosing a fiber supplement, it is important to look for sugar-free types. Fiber can be taken in a capsule, or powder can be used to make a citrus flavored fiber drink.

    Someone who experiences illness while on the Atkins induction should check their diet to make sure that they are eating enough induction-friendly foods. Under-eating is easy while on a low carb diet, so it is very important that calories are tracked to prevent going under the daily limit - a mistake that can lead to negative side effects.

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    Getting into Ketosis to Maximize Weight Loss

    Getting into ketosis is the main reason for the induction phase on the Atkins diet. Ketosis is a thermogenic state, where the body is burning fat instead of carbohydrates for fuel. During ketosis, people report feeling high energy levels, reduced appetite and even high levels of productivity. Ketosis comes naturally when eating 20 or less grams of carbohydrates each day, but there are ways to speed up the process and feel the health benefits that come with ketosis. One way to get into ketosis faster is by exercising at least 30 minutes each day. This causes the body to run out of stored carbs faster, leaving only fat to burn during exercise.

    Many people enjoy monitoring their level of ketosis during the induction phase. This can be done by purchasing ketosis urine sticks which check the level of ketones in the urine. Any result on the sticks other than the negative result means that the body has already gone into ketosis. It is important to drink a lot of water during this period to help the body rid itself of ketones easier and prevent dehydration.

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    How to Still Enjoy your Favorite Foods on the Atkins Diet

    Following the Atkins diet may seem like a difficult task for people who love eating pasta, bread, cereal and other carbohydrate-heavy foods. With the popularity of low-carb diets, it has become easier to enjoy these foods and still stick to a low amount of daily carbs. Most grocery stores sell whole grain options, which makes them lower in net carbs. For serious Atkins dieters, there are low or zero carb varieties of breads and other grains available in low carb specialty shops. These foods can easily be found online by doing an online search for, "low carb shopping" or "low carb food."

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    Following these Atkins diet tips and hints can ensure that dieters have a positive, successful experience while partaking in a low carbohydrate diet. Most people who try Atkins find that they feel great within a week or two, and go on to adopt a low carb diet as their long-term method of maintaining a healthy weight.

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    References

    Every Diet: Atkins Diet - http://www.everydiet.org/diet/atkins-diet

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    Photo Credit

    Images courtesy of http://www.flickr.com/photos/alancleaver/4222533261/.