The Daily Mirror in the UK are running a diet to rival Atkins!! Yesterday they indicated what to buy which did not look so different to basic Atkins products except with wholemeal bread and fruit. Now today is how to do it .

Reading it you could easily confuse some of the options as being Atkins or low carb anyway if you go on to any of the plans which have 40 - 60 g carbs a day. Here is the article.

TASTIER THAN THE ATKINS
Sep 3 2003

By Helen Foster

EVERYONE is talking about the Atkins diet and whether or not it is a good idea.

Many health experts and nutritionists have condemned the low carb eating plan as dangerous, saying it could cause kidney and heart problems.

But there's no doubt it gives speedy weight loss, no hunger pangs and meals which include steak, cream and cheese.

Yesterday the Daily Mirror launched our own diet which has all the Atkins plan's benefits and none of its risks.

Follow our plan for a fortnight and you should lose half a stone. And to shed more, just keep on going.

Atkins dieters are allowed only low levels of fruit and veg - particularly in the first fortnight - and hardly any carbohydrate.

By including greater amounts of fruit and veg and some of the right carbohydrates our plan avoids health risks and other nasty Atkins side effects such as constipation and bad breath.

But it still triggers weight loss in the same way as Atkins. We agree that high levels of sugary carbohydrates are bad.

When the blood sugar level soars, the body panics and releases insulin to lower it by pushing it into fat stores.

The more often this happens, the more weight we gain. But cutting out all carbohydrates isn't good. We need them to function physically and mentally. Without them your body starts to cannibalise not just its fat stores but muscle tissue we need to stay toned and to keep our metabolic rate high (which helps us lose weight in future.)

We need the right carbs which raise blood sugar slowly. These include new potatoes, sweet potatoes, granary bread, dark crispbreads, oats and bran.

The Atkins scheme of cutting out fruit and veg also deprives the body of nutrients such as fibre and Vitamin C - which help shed weight.

Our diet incorporates lots of fruit and veg and essential fats found in oily fish, almonds, olives, avocados and flaxseed oil which moderate insulin levels and promote fat burning.

We also recommend snacks during the day as eating speeds up the metabolic rate which burns calories quicker. Snacking prevents you starving the body and piling on extra weight once you return to eating normally.

CHOOSE one breakfast, lunch and dinner and two or three snacks each day from the list opposite.

Some carbs are marked optional - eat them if you crave them or plan to exercise.

Unlimited salad is allowed but use only our salad dressing.

Tea, green tea and herbal tea speed up your metabolism - but no coffee.

Avoid all bread except granary.

Avoid all rice, pasta and starchy veg such as sweetcorn, parsnips and swede.

Avoid all non-diet soft drinks and fruit juices.

No alcohol for a fortnight then limit to an occasional glass of wine.

USE OUR MEAL PLAN TO LOSE WEIGHT WITHOUT RISKING YOUR HEALTHCHOOSEANY BREAKFAST

A medium bowl of Fruit & Fibre or Sultana Bran with skimmed milk and half a grapefruit.

Scrambled eggs made from two eggs and a splash of milk. Serve with two sliced tomatoes, grilled. Two Ryvita spread with a little Marmite.

140g of low-fat natural yoghurt with 140g of mixed fruits (try strawberries, peaches, oranges, all sliced/diced), and one teaspoon of chopped almonds.

Two Weetabix with skimmed milk, add 140g of strawberries or blueberries.

Medium bowl of Bran Flakes with skimmed milk. Add 140g tinned peaches.

Medium bowl Special K (or Special K with berries) with skimmed milk.

Medium bowl porridge made with water, mixed with140g peaches (fresh or tinned in low sugar juice). Protein smoothie made with one scoop powder.

An omelette made with two eggs, filled with a slice of low-fat ham and mushrooms.

Medium bowl of porridge made with water, one apple, one scoop of protein shake (from health food shops).

Low calorie beans on a slice of granary toast.

One slice of toast topped with one low-fat cheese slice and one tomato sliced: grill until brown. Protein shake.

One slice granary toast with one teaspoon of peanut butter, one pear, one 140g low-fat yoghurt.

Protein smoothie: two scoops of protein powder, 125ml of skimmed milk, a teaspoon of flaxseed oil and 100g of berries (fresh or frozen).

CHOOSEANY LUNCH

Omelette of two eggs and one low-fat cheese slice, green peppers and tomato. Serve with green salad and cherry tomatoes.

100g tandoori or lime and coriander chicken (from supermarket) with salad of tomato, green pepper and cucumber with 2tsp low-fat yoghurt and mint dressing.

Two tbsp reduced fat hummus with unlimited carrot, celery, cucumber crudites. Slice granary toast (optional)

Slice of roast beef or chicken breast with unlimited courgettes, savoy cabbage, mange tout. One egg, one new or sweet potato roasted (optional).

Two Ryvitas or oatcakes topped with 28g low-fat soft cream cheese and one tablespoon Branston Pickle. Serve with crudites of carrots, broccoli and cherry tomatoes.

Grilled chicken breast served with unlimited salad, ie rocket, lettuce, cucumber, grated carrot. Two oatcakes (optional).

25g low-fat feta crumbled over large salad topped with avocado and two chopped turkey slices. One oatcake or Ryvita (optional).

Open sandwich of one slice of granary, or soy/linseed bread topped with 2 slices of fat-free ham or one fried egg (use oil spray). One sliced tomato.

100g tinned salmon on two Ryvitas. Serve with large side salad of grated red and white cabbage, carrot and red onion.

100g of prawns served with unlimited salad. Two Ryvita crackers (optional).

Tuna nicoise salad made from 50g tuna (in brine), boiled egg, green beans, tomatoes, red onion, 2 sliced olives. One egg-size potato (optional).

SALAD AND VEG DRESSING

VITAL for flavour as well as fat burning, use this dressing on salads and other vegetables. If you'd prefer to use other low calorie salad dressings as well, use just 1tsp and add 2tsp pure flaxseed oil (found in fridge at health stores).

6 tablespoons flaxseed oil; 6 tablespoons balsamic vinegar; juice of one lemon

Put ingredients into an airtight jar and store in the fridge. Shake well before using and add 1tbsp to salads or vegetables.

CHOOSEANY DINNER

One lamb chop (outside fat removed), grilled well (dab off excess fat) and served with unlimited grilled tomatoes, mushrooms and onions.

One chicken breast grilled, 100g sweet potato and unlimited green beans.

One medium chicken breast with unlimited roasted veg. Try aubergine, red and yellow peppers, onions and add 40g canned kidney beans.

100g extra lean mince (drained well) mixed with a can of tinned tomatoes, sliced onion and mushrooms, serve with a slice of granary toast.

Any supermarket ready meal curry (without rice) under 350 calories, served with spinach and cauliflower.

One sachet of cod in butter sauce served with unlimited carrots, spinach and cauliflower.

Medium grilled salmon fillet with lemon, unlimited mange tout, courgette and mushrooms.

150g prawns stir fried with onions, peppers, beansprouts, broccoli and a sprinkling of fresh chilli.

50g extra lean mince and 50g kidney beans made into chilli with can of tinned tomatoes and chilli powder. Serve with unlimited grilled yellow and red peppers.

Medium steak with fat removed, unlimited coleslaw made from grated white cabbage, carrot, and onion plus one tsp low fat salad cream and two tsp of flaxseed oil.

One green pepper (cored and baked until soft) filled with 100g cottage cheese and one tablespoon of sunflower seeds. Serve with an unlimited salad of lettuce, radish and celery.

One pint of Covent Garden soups, choose from aubergine, tomato, asparagus, pumpkin or vegetable, served with side salad topped with 100g of prawns.

SNACKS

Protein shake of one scoop protein powder (eg Holland and Barrett Bodyfit Protein Smoothie, Ј10.99) and water.

One pot of diet natural yoghurt (or 100g low-fat cottage cheese) and one piece of fruit.

Two oatcakes with two tsp of low-fat cream cheese. One apple.

90g of tuna spread on two Ryvita crackers spread with a little mustard.

25g of low-fat hummus served with baby carrots or carrot sticks.

One egg yolk and two egg whites scrambled on one slice of granary toast.

One pot of low-fat fruit yoghurt and 10 almonds.

One protein bar such as Holland and Barrett 32% Protein Bar for Ј1.79.

Smoothie made from one scoop protein powder, a diet yoghurt, half a cup of berries. Add water to thin it to taste.

One slice of granary toast topped with one slice of processed cheese and sliced tomato.

TOMORROW: OUR DIET TESTED AGAINST THE ATKINS