Veggie Blog

Common mistakes of Atkins dieters

The Atkins diet is a low-carbohydrate plan, and the rules look simple. The books lay them out clearly, but some misunderstandings come up again and again, and they can make a big difference to how much weight you lose. If the diet is not working for you, or if you suddenly gain weight after weeks of success, check whether you are making any of these mistakes.

Are you expecting too much, too fast?

Be patient. The first phase, called Induction, limits you to about 20 grams of net carbohydrates a day. Some people lose several pounds in the first week, but much of that is water. When you move to the ongoing weight loss phase and begin to add small amounts of carbohydrate back, weight loss often slows down. That is completely normal. Induction is not meant to carry you through the rest of the diet. Its purpose is to break your carbohydrate cravings and get you used to eating fewer sugary and starchy foods.

People also respond differently. Some lose weight in spurts and others lose it steadily. A plateau can last for a few weeks, and then you suddenly lose a few pounds in a few days. Health authorities suggest that a steady loss of about one to two pounds a week is more likely to stay off than a faster one.

What about caffeine and artificial sweeteners?

Older Atkins books told dieters to avoid caffeine and artificial sweeteners such as aspartame, which are found in diet sodas and sugar-free gelatin, on the theory that they might trigger sugar cravings. Some dieters go further and believe that a single serving can knock you out of ketosis. That is not correct, because drinks like these contain almost no carbohydrate. The evidence on cravings is mixed. If you notice that a diet soda or a strong coffee sets off cravings for sweet things, cut back on it. Watch out for sugar and milk added to coffee, which do count.

Are you eating too much cheese?

Cheese is on the list of allowed foods, but it has some carbohydrate, and it adds up. A sensible limit is about four ounces a day, and you should not rely on cheese for most of your protein. Eggs, tofu, tempeh, nuts and seeds are better choices for vegetarians, and meat or fish for those who eat them, because they contain few or no carbohydrates.

Are you skipping vegetables?

Your carbohydrate grams should come mainly from leafy greens and other non-starchy vegetables. They fill you up without spiking your blood sugar, and they supply fiber and nutrients that support both weight loss and general health. A typical suggestion is a few cups of salad vegetables and about a cup of cooked vegetables every day, picked from the acceptable foods list. If you cut out vegetables, you risk constipation and missing nutrients, which will not help you stay on the plan.

Are you eating regularly?

Do not let yourself go too long without food. When you go many hours between meals, your blood sugar can drop and leave you craving bread and sugar. Many Atkins dieters plan a small snack of protein and fat every few hours, such as a boiled egg, a handful of nuts or a piece of cheese. Skipping meals will not by itself shut down your metabolism, but long gaps do make it harder to stick to the plan.

Are you drinking enough water?

Water has benefits for everyone, not just people on Atkins. Sometimes thirst can feel like hunger, so staying hydrated can help you resist foods that you should not be eating. Water also helps prevent constipation, which can be a side effect of a low-carbohydrate diet. The traditional advice is about eight glasses a day, though your own needs vary with your size, activity and the weather.

Is Atkins right for you?

These everyday mistakes frustrate many people when there is no need to. If you are just starting, prepare for them. If you have been on the diet for a while, review your habits and make sure that you are following the program correctly. Low-carbohydrate diets can have side effects, and they are not suitable for everyone, so see your doctor first if you have diabetes, kidney disease or another health condition, or if you are pregnant. For more, read our posts on Atkins induction rules, whether Atkins is right for you, the pros and cons of the Atkins diet and how to deal with sugar cravings on Atkins.