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Atkins Frequently Asked Questions ATKINS FREQUENTLY ASKED QUESTIONS WHAT IS THE ATKINS DIET™? Atkins™ is the original leading low-carb weight loss plan that provides quick, effective, satisfying and balanced weight loss based on an extensive body of scientific research. The Atkins Diet is designed to “flip the body’s metabolic switch” from burning carbs to burning fat. Graduated carb introduction limits blood sugar and insulin spikes, which cause hunger and cravings, and result in overeating and weight gain. Atkins has the additional application of being the weight loss plan of choice for the millions of people who have a reduced ability to process carbohydrates – those who have varying levels of “carbohydrate intolerance.” The Atkins plan consists of four phases, with gradual increased carb intake for each phase. The plan allows an individual to find his or her perfect carbohydrate balance that is ideal for their personal weight loss or maintenance. Atkins dieters are motivated to change and maintain their eating patterns with delicious and healthy food options. HOW CAN INDIVIDUALS FOLLOWING ATKINS ENSURE THEY ARE GETTING A FULLY BALANCED, NUTRITIONAL DIET? The Atkins Diet encourages the consumption of a healthy balance of nutrient dense food, adequate protein, a full array of high-fiber vegetables, low glycemic fruits and good fats, like avocado and olive oil. It teaches every individual to discover their own perfect carbohydrate balance. The Atkins Diet includes a wide variety of foods throughout the entire plan. Even during the Induction phase the concentration is on adequate intake of protein and fat, and a wide variety of vegetables to supercharge the body’s fat burning power and jumpstart weight loss. During the first two weeks, dieters can eat more vegetables on a daily basis than is recommended by the USDA. Progressing through the diet, seeds, nuts, low glycemic fruits and eventually whole grains are added in, with the amount dependent on each individual’s personal carbohydrate tolerance. That being said, if you have a great deal of weight to lose, you can certainly stay on Induction for six months or even more. When you switch to Ongoing Weight Loss, your rate of loss will naturally diminish. On the other hand, if you have a modest weight loss goal, say 20 pounds, and lose the first pounds rapidly, it is important to move through the more liberal phases so you can establish the good eating habits that will become part of your ongoing lifestyle and end yo-yo dieting. IN ADDITION TO WEIGHT LOSS, WHAT ARE SOME OF THE HEALTH BENEFITS ASSOCIATED WITH ATKINS? Independent third-party clinical research has found that Atkins reduces risk factors for heart-disease, insulin resistance and diabetes. Additionally, the average American consumes 156 pounds of added sugar each year, according to the U.S. Department of Agriculture (USDA). Imagine it: 31 five-pound bags per person per year. By eating carbohydrates in moderation, the Atkins Diet helps individuals (even those without diabetes) maintain stable blood sugar levels, leading to fewer carb cravings and more energy, among other health benefits. Scientific research has consistently found that subjects at a high risk for Coronary Artery Disease (CAD) that were following the low-carb approach had improvements in their cholesterol profiles, decreasing their risk of developing CAD. There are also many digestive benefits that come with following Atkins. Fiber requirements can be easily met because the Atkins Diet replaces highly refined, low-fiber carbohydrates with salad greens, fresh vegetables, low sugar fruit, nuts, seeds and whole grains. The diet includes lots of vegetables to replace processed foods, which increases fiber intake. A high-fiber diet is the best way to lower risk factors associated with the colon. Additionally, numerous scientific studies have confirmed that those eating a high-fiber diet have lower cholesterol levels and fewer incidences of heart disease than those on a low-fiber diet. CAN VEGETARIANS FOLLOW THE ATKINS DIET? VEGANS? The Atkins Diet allows individuals to consume a wide variety of foods, all framed within a context of eating fewer carbohydrates and sugars. The diet can be followed as a vegetarian or vegan. Vegetarians can start in Ongoing Weight Loss at 30 grams of Net Carbs and introduce seeds and nuts before berries. Vegetarians will can get their protein from eggs, cheese and soy products. Vegans can get sufficient protein from seeds, nuts, soy products, soy and rice cheeses, seitan, legumes and high protein grains like quinoa. Vegans can start in Ongoing Weight Loss at 50 grams of Net Carbs so they can have nuts, seeds and legumes from the start. IT IS COMMON KNOWLEDGE THAT ATKINS LIMITS CARB INTAKE, BUT DOES THE DIET ALLOW FOR INDIVIDUALS TO EAT ANY CARBS? The Atkins Diet is a low-carb, not a no carb plan. People frequently mistake the first phase, Induction, for the entire Atkins plan. During Induction, the plan allows dieters to eat 20 grams of net carbohydrates (total grams of carbs minus fiber and the only carbohydrates that impact one’s blood sugar level) daily, with 12 – 15g net carbohydrates coming from a full array of colorful, nutrient-dense vegetables. After the Induction phase is complete, the carbohydrate count is gradually increased until each individual reaches his or her perfect carb balance and goal weight. Additionally, dieters can start during any phase of the Atkins plan depending on their individual weight loss goals. Atkins dieters can even enjoy whole grains and pasta in later phases. ISN’T ATKINS CRITICIZED FOR HAVING TOO MUCH FAT? Atkins does focus on fat, but a balance of fats that are commonly agreed to be healthy, such as monounsaturated fats like olive oil and avocado. If they wish, individuals can easily avoid almost all saturated fats while on Atkins by following the plan as a vegetarian. Research from more than 80 peer-reviewed independent studies has consistently demonstrated the diet’s safety and efficacy. WHAT IS “CARBOHYDRATE INTOLERANCE” AND METABOLIC SYNDROME? Atkins offers a scientifically proven plan that delivers increased weight loss and health marker improvements among those who have carb intolerance. The Atkins Diet reduces carbs to begin weight loss, and then directs the dieter to increase their healthy carb intake until they find their perfect carb balance – the level where their body can effectively metabolize carbs and maintain their weight long term. No other weight loss plan does this. Only a doctor can make a medical diagnosis of carb intolerance, but there is a simple way to spot the first indicator: waist measurement. Fat deposited at the waist is a particularly unhealthy type of fat (visceral fat), and increased amounts of visceral fat can be indicative of carb intolerance. Women with waist sizes greater than 35 inches and men with waist size greater than 40 inches should consider speaking with their doctors about carb intolerance. It is important to note that this is a simple guideline and health risks can vary with height and body type. ONCE I’VE REACHED MY GOAL WEIGHT, WHAT KINDS OF FOODS ARE ALLOWED AND NOT ALLOWED ON LIFETIME MAINTENANCE? Please note that on the Atkins diet you can eat some of the best foods on earth. See the Acceptable Foods Lists to find out more. Your personal maintenance regimen will be regulated by your carbohydrate threshold, which in turn is a result of your metabolism and your activity level. Younger people and men tend to have higher metabolisms than older people and women. If you have a high carbohydrate threshold and do some kind of physical activity/exercise on a regular basis, you may be able to regularly eat starchy vegetables, beans and other legumes, whole grains and fruit in moderation. On the other hand, if you have a low-carb threshold and are not very active, you may have to limit some of these foods. In either case, your nutrition program will continue to stress whole foods and avoid sugar, white flour, hydrogenated fats and many processed foods. WHAT IS THE HIGHEST LEVEL OF CARBOHYDRATE CONSUMPTION PER DAY RECOMMENDED FOR LIFETIME MAINTENANCE? The important concept to understand in order to maintain your weight is finding your personal carb balance or Atkins Carbohydrate Equilibrium (ACE). You should find the highest level that won’t allow you to regain weight or cause hunger and cravings. Each person has an individual ACE and a bit of trial and error may be required for you to find yours. WHAT TYPES OF PRODUCTS AND SUPPORT DOES ATKINS OFFER? Atkins provides dieters with a wide variety of products, tools and support. The New Atkins for a New You book provides readers with guidelines on how to follow the plan phase-by-phase. A new cookbook hits stands on December 27, 2011 and is entitled The New Atkins for a New You Cookbook: 200 Simple and Delicious Low-Carb Recipes in 30 Minutes or Less. Atkins also offers a variety of nutrition bars and shakes which can serve as a convenient meal, snack, or treat. These products are indulgently sweet but low in carbs – so Atkins dieters can indulge their sweet tooth while managing hunger all day. They can be purchased at major retail stores or at atkins.com. Additionally, Atkins offers a free online community and resource center at Atkins.com with more than 1,500 recipes and menu plans, as well as shopping lists for each phase of the plan. Community Members get all the resources and support to complete the diet online for FREE at atkins.com – other diets can cost upwards of $30 per month. Upon registration, a quick-start kit is available for FREE on atkins.com to give dieters all the information they need to get started..
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