One of the most common, and surprising, effects of following the Atkins diet is appetite suppression. Many followers of the plan report that the between meal hunger pangs they used to experience fade away very quickly. This makes it easier to stay on the diet and continue to lose weight. While other diets have their followers starving between meals, the Atkins diet offers relief from constant hunger. The Atkins diet, with its specific combination of foods and ingredients, has powerful appetite suppressing effects.
The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time.
One of the most powerful appetite suppressing foods on the Atkins diet are eggs. Eggs are a great form of quick and easy protein. A recent study showed that eating eggs for breakfast would actually stave off hunger pangs through the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the entire day. They ate less at each meal than the women who were in the bagel group.
Eggs contain about 6 grams of protein each. This helps to even out blood sugar and produces a feeling of satisfaction. Both of these factors help to curb cravings. Egg yolks also contain lutein and xenazanthin. These nutrients have been shown to have incredible effects on eye health. So it’s important to eat the whole egg, and not just the white. Eggs contain choline that is important in brain functioning and memory. These nutrients are just an added benefit to the appetite suppressing qualities.
Broccoli and cauliflower, two of the acceptable vegetables on the Atkins program, also have appetite-suppressing effects. These vegetables are very bulky and they help make your stomach feel full. When your stomach feels full, it will actually create a chemical response in your body. Your body will reduce its appetite because it believes that your stomach is full of high calorie foods. This will happen regardless of what is in your stomach. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables on the Atkins plan.
The Atkins diet focuses on eating small protein balanced meals a few times per day. This will help keep your blood sugar stabilized and avoid carbohydrate cravings. With high carbohydrate diets, you are riding the wave of carbohydrate highs. After you eat, you feel great and full. Then a few hours later, you come crashing down and are hungrier than you were previous to eating the carbohydrate. This cycle continues and, over time, you will eat more and gain weight. The protein, fat and vegetable meals of the Atkins plan put your blood sugar back in balance. They provide just enough of each type of food, with a proper amount of carbohydrates (from the vegetables). The vegetables provide quick carbohydrate energy, and the protein gives the meal staying power. This combination helps suppress your appetite.
The Atkins diet is actually a craving control diet that can help suppress your appetite. If you’ve had a problem with carbohydrate cravings before, this new way of eating will help control those cravings. The more you eat on the plan, the better your cravings will be controlled and the easier it will be to follow the diet.
Tuesday, July 8, 2008
Monday, June 30, 2008
Atkins and Appetite Suppression
One of the most common, and surprising, effects of following the Atkins diet is appetite suppression. Many followers of the plan report that the between meal hunger pangs they used to experience fade away very quickly. This makes it easier to stay on the diet and continue to lose weight. While other diets have their followers starving between meals, the Atkins diet offers relief from constant hunger. The Atkins diet, with its specific combination of foods and ingredients, has powerful appetite suppressing effects.
The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time.
One of the most powerful appetite suppressing foods on the Atkins diet are eggs. Eggs are a great form of quick and easy protein. A recent study showed that eating eggs for breakfast would actually stave off hunger pangs through the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the entire day. They ate less at each meal than the women who were in the bagel group.
Eggs contain about 6 grams of protein each. This helps to even out blood sugar and produces a feeling of satisfaction. Both of these factors help to curb cravings. Egg yolks also contain lutein and xenazanthin. These nutrients have been shown to have incredible effects on eye health. So it’s important to eat the whole egg, and not just the white. Eggs contain choline that is important in brain functioning and memory. These nutrients are just an added benefit to the appetite suppressing qualities.
Broccoli and cauliflower, two of the acceptable vegetables on the Atkins program, also have appetite-suppressing effects. These vegetables are very bulky and they help make your stomach feel full. When your stomach feels full, it will actually create a chemical response in your body. Your body will reduce its appetite because it believes that your stomach is full of high calorie foods. This will happen regardless of what is in your stomach. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables on the Atkins plan.
The Atkins diet focuses on eating small protein balanced meals a few times per day. This will help keep your blood sugar stabilized and avoid carbohydrate cravings. With high carbohydrate diets, you are riding the wave of carbohydrate highs. After you eat, you feel great and full. Then a few hours later, you come crashing down and are hungrier than you were previous to eating the carbohydrate. This cycle continues and, over time, you will eat more and gain weight. The protein, fat and vegetable meals of the Atkins plan put your blood sugar back in balance. They provide just enough of each type of food, with a proper amount of carbohydrates (from the vegetables). The vegetables provide quick carbohydrate energy, and the protein gives the meal staying power. This combination helps suppress your appetite.
The Atkins diet is actually a craving control diet that can help suppress your appetite. If you’ve had a problem with carbohydrate cravings before, this new way of eating will help control those cravings. The more you eat on the plan, the better your cravings will be controlled and the easier it will be to follow the diet.
The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time.
One of the most powerful appetite suppressing foods on the Atkins diet are eggs. Eggs are a great form of quick and easy protein. A recent study showed that eating eggs for breakfast would actually stave off hunger pangs through the rest of the day. The research concerned two groups of women. One group ate eggs for breakfast and the other had a breakfast of bagels and cream cheese. The calorie count for both breakfasts was exactly the same. The subjects kept track of what they ate the rest of the day and answered questions about their levels of hunger and satisfaction throughout the day. The results showed that the women who ate the eggs for breakfast felt more satisfied throughout the entire day. They ate less at each meal than the women who were in the bagel group.
Eggs contain about 6 grams of protein each. This helps to even out blood sugar and produces a feeling of satisfaction. Both of these factors help to curb cravings. Egg yolks also contain lutein and xenazanthin. These nutrients have been shown to have incredible effects on eye health. So it’s important to eat the whole egg, and not just the white. Eggs contain choline that is important in brain functioning and memory. These nutrients are just an added benefit to the appetite suppressing qualities.
Broccoli and cauliflower, two of the acceptable vegetables on the Atkins program, also have appetite-suppressing effects. These vegetables are very bulky and they help make your stomach feel full. When your stomach feels full, it will actually create a chemical response in your body. Your body will reduce its appetite because it believes that your stomach is full of high calorie foods. This will happen regardless of what is in your stomach. You can achieve the same results with water and psyllium husk fiber. Both broccoli and cauliflower provide bulk in your diet and are essential vegetables on the Atkins plan.
The Atkins diet focuses on eating small protein balanced meals a few times per day. This will help keep your blood sugar stabilized and avoid carbohydrate cravings. With high carbohydrate diets, you are riding the wave of carbohydrate highs. After you eat, you feel great and full. Then a few hours later, you come crashing down and are hungrier than you were previous to eating the carbohydrate. This cycle continues and, over time, you will eat more and gain weight. The protein, fat and vegetable meals of the Atkins plan put your blood sugar back in balance. They provide just enough of each type of food, with a proper amount of carbohydrates (from the vegetables). The vegetables provide quick carbohydrate energy, and the protein gives the meal staying power. This combination helps suppress your appetite.
The Atkins diet is actually a craving control diet that can help suppress your appetite. If you’ve had a problem with carbohydrate cravings before, this new way of eating will help control those cravings. The more you eat on the plan, the better your cravings will be controlled and the easier it will be to follow the diet.
Tuesday, June 24, 2008
How to do the Atkins Diet Right? by Hristo Hristov
Let me tell you something - if you are doing the Atkins Diet, you might be doing it WRONG. I have been on diet forums for years, have consulted thousands of people on low carb diets, and I am seeing it again and again. People don't know how to implement a low carb diet. Very often people fail to lose weight or to adapt to the low carb life style. Many people give it up after a couple of days because they don't know how to do it right. The Atkins Diet is the most famous low carb diet, but it is full of pitfalls just waiting for you to walk into.
Rule #1: Calories DO count. You must count both carbs AND calories
Some of you may believe that losing weight is just a matter of reducing carbohydrates. In fact, many do. Hunting for hidden carbs and totally neglecting the calories you eat is setting you up for failure. The only reason that low carb diets work is that they reduce your appetite. You end up eating fewer CALORIES, and lose weight. The problem is that not all people start eating fewer calories after switching to a low carb diet. The only 100% bulletproof method of losing weight is by counting calories. Don't rely on simply reducing carbohydrates. Eat less carbs AND less calories. Count calories! It is much easier to restrict calories when you are on a low carb diet, because you won't feel as hungry as with high-carb diets.
Rule #2: Going straight to 20 grams of carbs per day is a NO-NO
The Atkins Diet has you eating only 20 grams of carbs a day during the first two weeks on the diet. After that, you are advised to gradually increase the number of carbs you eat. I strongly urge you to reverse the order of events. Start eating 80 or more grams of carbs per day, count calories and then reduce them more if you want to.
My reasoning for doing so is very simple. During the adaptation period you will lack energy because you have taken out the carbs, and you need time to make the fat burning enzymes to use more fat for fuel. If you suddenly start eating a super low amount of carbs, you will feel totally out of energy, because your body cannot manufacture quickly that many fat burning enzymes. However, when you reduce the carbohydrates GRADUALLY, you give your body a chance to adapt to the diet without the misery of being lethargic.
You can even start by eating 150 grams of carbs a day for the first week, and then reduce them to 100 grams for the second and so on. You won't be so fatigued, and because you count calories you are losing weight.
You should expect a period of about one to two weeks when you won't have much energy, but this will pass. Don't give up just because you lack energy. This is temporary. If you listen to me and gradually reduce the carbs, you will experience a much less-pronounced drop of physical and mental performance.
Rule #3: Calories control your bodyweight, NOT carbohydrates.
If you eat less calories than you burn, you are going to lose weight no matter how many carbs you consume. You don't need to go super low on the carbohydrates to experience the typical loss of appetite that is so important to be successful at dieting. I eat about 50-80 grams of carbs a day year-round, and I have single digit body fat %. That's because I control both carbs and calories.
You won't be able to eat just 20 grams of carbs for a long time. It is too impractical, hard-to-do and unnecessary. You will do fine eating 80 grams of carbs a day, as long as you count calories.
Rule #4: Don't give up your coffee
Atkins advises that you avoid caffeine and only drink decaffeinated coffee. This is totally unnecessary. If you are used to drinking coffee, just continue to do so. You will have a much easier adaptation period. Coffee makes your body burn more fat, and helps you adapt to fat burning faster. Coffee also suppresses your appetite, and has a mild thermogenic effect (you burn more calories). Last but not least, coffee is very addictive and hard to give up. I know a couple of people who gave up the Atkins Diet just because he says to stop drinking coffee! I am telling you - coffee will help your weight loss efforts. It is totally unnecessary to give it up.
Rule #5: Don't avoid milk and yogurt products
Eating plain yogurt is associated with weight loss for some mysterious reason. Researchers speculate that it is the Calcium in milk products that helps with weight loss. Whatever the reason, milk and yogurt are good for your health and weight loss. They have some carbs, but as I told you, there's absolutely no need to go super low on the carbs, if you control your calories.
Here's a little known fact, most low-carb dieters don't know. Plain yogurt has 3 times less carbs than labelled! The reason is simple. Yogurt has billions of healthy bacteria called probiotics, which thrive on glucose. These probiotics eat up the carbs in milk, and turn it into lactic acid. Now, when manufacturers measure carbs, they do so by the method of "carbs by difference". They measure everything else(protein, fats, water..), and what's left is ASSUMED to be carbs. But what's left is carbs + lactic acid. To know the real number of carbs in yogurt, divide the number of carbs on the label by 3. Do so only for PLAIN yogurt. Avoid all artificially processed and carb loaded yogurts. Eat plain yogurt!
Rule #6: A low-carb diet is a high-fat diet
By definition a low carb diet is a high-fat diet. Some people turn the low-carb diet into low-carb and low-fat diet. What a mistake! First, if you eat a high-protein low-carb low-fat diet, you are going to get hungry. Second, eating less fat will slow down the adaptation to fat burning and extend your misery. Third, your body needs fat and the fat-soluble vitamins to digest the proteins you eat. Without the fat you are going to get sick, upset your stomach and become severely constipated.
Women should be very careful to eat enough fat. Many women don't like to eat meat or eat only very lean meat. They must find a way to get more fat in the diet by ways of high-fat cheeses.
Fat should represent more than 50% of the calories you eat.
Rule #7: Don't be fooled by the quick initial weight loss
Most of the weight that is lost during the first two weeks on a restrictive diet is WATER. On a low-carb diet, you are going to lose even more water. The rate of weight loss is going to slow down after the first two weeks. Be prepared, it is perfectly natural to happen. Don't expect miracles.
Let's sum it up. Count calories. Hunting for hidden carbs, and neglecting the calories is a major reason for plateaus. Restrict carbs gradually. Eat more fat to control your appetite. Don't go super low on the carbs. Go as low as you feel comfortable. As long as you control calories you are on your way to success.
If you want to be successful at calorie counting, try the best calorie and carb counter software FREE for 30 days. Get your trial copy at Carb Counter and Calorie Counter by X3MSoftware
Rule #1: Calories DO count. You must count both carbs AND calories
Some of you may believe that losing weight is just a matter of reducing carbohydrates. In fact, many do. Hunting for hidden carbs and totally neglecting the calories you eat is setting you up for failure. The only reason that low carb diets work is that they reduce your appetite. You end up eating fewer CALORIES, and lose weight. The problem is that not all people start eating fewer calories after switching to a low carb diet. The only 100% bulletproof method of losing weight is by counting calories. Don't rely on simply reducing carbohydrates. Eat less carbs AND less calories. Count calories! It is much easier to restrict calories when you are on a low carb diet, because you won't feel as hungry as with high-carb diets.
Rule #2: Going straight to 20 grams of carbs per day is a NO-NO
The Atkins Diet has you eating only 20 grams of carbs a day during the first two weeks on the diet. After that, you are advised to gradually increase the number of carbs you eat. I strongly urge you to reverse the order of events. Start eating 80 or more grams of carbs per day, count calories and then reduce them more if you want to.
My reasoning for doing so is very simple. During the adaptation period you will lack energy because you have taken out the carbs, and you need time to make the fat burning enzymes to use more fat for fuel. If you suddenly start eating a super low amount of carbs, you will feel totally out of energy, because your body cannot manufacture quickly that many fat burning enzymes. However, when you reduce the carbohydrates GRADUALLY, you give your body a chance to adapt to the diet without the misery of being lethargic.
You can even start by eating 150 grams of carbs a day for the first week, and then reduce them to 100 grams for the second and so on. You won't be so fatigued, and because you count calories you are losing weight.
You should expect a period of about one to two weeks when you won't have much energy, but this will pass. Don't give up just because you lack energy. This is temporary. If you listen to me and gradually reduce the carbs, you will experience a much less-pronounced drop of physical and mental performance.
Rule #3: Calories control your bodyweight, NOT carbohydrates.
If you eat less calories than you burn, you are going to lose weight no matter how many carbs you consume. You don't need to go super low on the carbohydrates to experience the typical loss of appetite that is so important to be successful at dieting. I eat about 50-80 grams of carbs a day year-round, and I have single digit body fat %. That's because I control both carbs and calories.
You won't be able to eat just 20 grams of carbs for a long time. It is too impractical, hard-to-do and unnecessary. You will do fine eating 80 grams of carbs a day, as long as you count calories.
Rule #4: Don't give up your coffee
Atkins advises that you avoid caffeine and only drink decaffeinated coffee. This is totally unnecessary. If you are used to drinking coffee, just continue to do so. You will have a much easier adaptation period. Coffee makes your body burn more fat, and helps you adapt to fat burning faster. Coffee also suppresses your appetite, and has a mild thermogenic effect (you burn more calories). Last but not least, coffee is very addictive and hard to give up. I know a couple of people who gave up the Atkins Diet just because he says to stop drinking coffee! I am telling you - coffee will help your weight loss efforts. It is totally unnecessary to give it up.
Rule #5: Don't avoid milk and yogurt products
Eating plain yogurt is associated with weight loss for some mysterious reason. Researchers speculate that it is the Calcium in milk products that helps with weight loss. Whatever the reason, milk and yogurt are good for your health and weight loss. They have some carbs, but as I told you, there's absolutely no need to go super low on the carbs, if you control your calories.
Here's a little known fact, most low-carb dieters don't know. Plain yogurt has 3 times less carbs than labelled! The reason is simple. Yogurt has billions of healthy bacteria called probiotics, which thrive on glucose. These probiotics eat up the carbs in milk, and turn it into lactic acid. Now, when manufacturers measure carbs, they do so by the method of "carbs by difference". They measure everything else(protein, fats, water..), and what's left is ASSUMED to be carbs. But what's left is carbs + lactic acid. To know the real number of carbs in yogurt, divide the number of carbs on the label by 3. Do so only for PLAIN yogurt. Avoid all artificially processed and carb loaded yogurts. Eat plain yogurt!
Rule #6: A low-carb diet is a high-fat diet
By definition a low carb diet is a high-fat diet. Some people turn the low-carb diet into low-carb and low-fat diet. What a mistake! First, if you eat a high-protein low-carb low-fat diet, you are going to get hungry. Second, eating less fat will slow down the adaptation to fat burning and extend your misery. Third, your body needs fat and the fat-soluble vitamins to digest the proteins you eat. Without the fat you are going to get sick, upset your stomach and become severely constipated.
Women should be very careful to eat enough fat. Many women don't like to eat meat or eat only very lean meat. They must find a way to get more fat in the diet by ways of high-fat cheeses.
Fat should represent more than 50% of the calories you eat.
Rule #7: Don't be fooled by the quick initial weight loss
Most of the weight that is lost during the first two weeks on a restrictive diet is WATER. On a low-carb diet, you are going to lose even more water. The rate of weight loss is going to slow down after the first two weeks. Be prepared, it is perfectly natural to happen. Don't expect miracles.
Let's sum it up. Count calories. Hunting for hidden carbs, and neglecting the calories is a major reason for plateaus. Restrict carbs gradually. Eat more fat to control your appetite. Don't go super low on the carbs. Go as low as you feel comfortable. As long as you control calories you are on your way to success.
If you want to be successful at calorie counting, try the best calorie and carb counter software FREE for 30 days. Get your trial copy at Carb Counter and Calorie Counter by X3MSoftware
About the Author
Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at Download Diet Software and Fitness Software from X3MSoftware
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