An otherwise dubious British tabloid somehow manages to do a fairly good job summarizing the Atkin's Diet. A close reading shows that there are some problems in the articles, of course - nuts during induction, "Chocolate Luncheon Meat", etc., but otherwise it is a nice, easy-to-read-and-follow intro to the diet. I've tried to mark all the errors or variances from true-blue Atkins with a [sic]. - gotbeer

THE HIGH FAT DIET THAT WORKS

Jun 1 2003

The amazing Dr Atkins weightloss plan made simple

link to article

IT DOESN'T sound possible. You can eat bacon and eggs for breakfast, a cheeseburger for lunch and steak for dinner - and lose weight. This is the amazing Atkins' eating plan which last week scientists proved really does work.

The high-fat low-carb diet - already a hit with stars like Jennifer Aniston, Minnie Driver, Geri Halliwell and Renee Zellweger - helps you to lose unwanted pounds...fast.

In a trial at the University of Pennsylvania, 30 obese Americans went on the Atkins Diet and 30 on a conventional low-fat, low-calorie diet. Over six months, the Atkins dieters lost weight faster and had increased amounts of "good" cholesterol.

With the bikini season fast approaching, ANNA POINTER has devised an easy-to-follow guide to the Atkins Diet with the help of top dieticians. Follow her simple 14-day plan and you could lose up to a stone.

WHAT IS IT?

THE Atkins Plan, which was devised in 1972 by Dr Robert Atkins, turns conventional dieting on its head.

You eat high-fat foods and still lose weight. The golden rule is to restrict your intake of carbohydrates rather than count calories.

For the first 14 days of the diet you will need to cut out virtually all carbs to kickstart your weight loss.

That means no bread, potatoes, pasta, cereal or rice. Instead, you eat protein such as meat, eggs and fish, polyunsaturated fats like cheese, oily dressings - even butter is allowed.

It will feel hard going at first, but it's worth it.

Over the first two days you may feel tired or groggy, but after that initial 48-hour period your energy levels should soar - and the great news is you'll be well on your way to losing up to a stone in weight.

HOW DOES IT WORK?

ON the Atkins Diet you count carbohydrates rather than calories. The theory is that carbs make you fat because they produce more glucose for energy in the blood. When there is too much glucose for you to burn off, it is converted into fatty tissue by the hormone insulin and this is what causes weight gain.

On the Atkins Diet you starve your body of carbs so your body produces less glucose - and stops creating fatty tissue. Instead your body turns to existing fat reserves to burn energy so you lose weight.

This process is called ketosis and is the key to understanding Atkins.

Another part of the theory is that eating carbs makes our blood-sugar levels soar. When they come down, we feel hunger pangs - and want to eat more.

In the 14-Day Introduction Plan you will break this cycle...and lose weight. The initial pounds you shed will be due to water loss, but after just a few days you'll also start to burn fat.

Your appetite should shrink and you should soon be feeling more energetic as your supply of glucose is used up.

A welcome side-effect is that your craving for carbs should also start to gradually disappear.

The idea is to never go back to over-eating carbs...the diet is meant to be a change in eating habits forever.

GETTING STARTED

THE most important thing to remember is that you won't be eating any less.

You will still have three balanced meals a day, plus unlimited water or decaffeinated tea or coffee. You can eat unlimited protein - that's meat, poultry, eggs, cheese and fish. Meat can be fried - and, for those who can't resist it, you can even get away with eating the fatty skin on your favourite roast chicken.

Carbohydrates are restricted. That means cutting out almost all bread, rice, pasta, cereal, potatoes and beans.

For the introductory 14 days, you are allowed just 20 grams of carbs. This is the equivalent of two small slices of bread, a small slice of pizza or a small jacket potato.

But beware, 20 grams is a very small amount and there are carbs in other foods that you are allowed to eat freely. For example, in a generous serving of broccoli there are about 3 grams. For the best results it is advisable to avoid bread, rice, pasta, cereal, potatoes and beans altogether in the first 14 days.

You should replace your carbohydrate-high vegetables, like potatoes and carrots, with small quantities of low-carb alternatives such as broccoli, cabbage, leeks, onion, tomato, cauliflower, spinach, asparagus and artichoke hearts.

You can eat plenty of cheese, including cheddar, mozzarella and blue cheese. [sic - up to 4 ounces/day]

Dieters often worry about meals being bland. But on this diet you can add unlimited amounts of herbs and spices as long as they don't contain added sugar. Mono and polyunsaturated fats are also allowed, such as olive oil, peanut and rapeseed oil.

You can still use butter, but margarine should be avoided because it is made of hydrogenated fats.

Fruit and freshly-squeezed juices should be cut out for the first two weeks as fruit contains sugar which is carbs.

Do not eat sugar in any form - sweets, chocolate and most puddings are banned. No milk or yoghurt is allowed because they are high in carbs.

And steer clear of sweeteners where possible. If you want a fizzy drink opt for diet, caffeine-free varieties.

Avoid low-fat or diet products which substitute fat for sugars. [sic - she means, "sugars for fat"] ]And avoid tomato sauce and salad dressings, such as French or Thousand Island.

Most importantly of all, drink plenty of water - at least eight glasses a day - and cut out caffeinated drinks and all alcohol.

WHY DOES IT WORK WHEN OTHER DIETS FAIL?

DR Gary Foster, who headed the successful diet trial in Pennsylvania, says there are three main reasons why the Atkins regime is so successful.

Surprisingly, the top reason is that dieters actually feel fuller than on traditional low-fat, high- carb diets. He says: "Proteins and fat fill you up so people eat less overall."

Secondly, because dieters are allowed luxurious full-taste foods they don't feel deprived so they find the plan easy to stick to and adapt to their everyday life.

Finally, he adds: "It's an easier diet to follow than traditional varieties because there is no calorie counting which can be confusing."

DO YOU NEED TO EXERCISE?

HITTING the gym is recommended because exercise speeds up weight loss and helps maintain your new slimline physique.

For cardiovascular benefits, you need a minimum of 20 minutes of aerobic exercise, three times a week.

But for really dramatic results, you may want to increase this.

WHO DOES IT?

CELEBRITIES who swear by the Atkins Diet include Jennifer Aniston, Brad Pitt, Renee Zellweger, Minnie Driver, Davina McCall, Julia Roberts, Sarah Jessica Parker and Sir Bob Geldof.

ARE THERE ANY DRAWBACKS?

SIDE-EFFECTS from carbohydrate withdrawal can include tiredness, faintness, headache and palpitations. Constipation and bad breath can also be a problem.

TIPS FOR READING FOOD LABELS

IGNORE low-fat labels on food - instead check the packaging for carbohydrate content.

Most food and drinks carry a table of nutritional values where you will find how many grams of carbohydrate the product contains. Remember you are only allowed 20 grams of carbs a day. [sic - 20 NET grams]

ARE YOU ALREADY ON THE ATKINS DIET?

DO you have any questions about the diet? Email us at features~sundaymirror.co.uk and our expert dieticians will answer your queries next week.

Are you an Atkins Diet success story? Write to: Sunday Mirror Atkins Success Stories, 1 Canada Square, Canary Wharf, London E14 5AP. Outline your story and include photos of how you looked before and after. Write your name and phone number on the back. Unfortunately we cannot return any photos.

Next week we will reveal how to take the Atkins Diet beyond the first 14 days. Our experts will tell you how to adapt the plan to your everyday life so you can maintain your weight loss.

YOU CAN EAT:

MEAT: Beef, pork, ham, bacon, veal, sausages, venison, lamb

POULTRY: Chicken, turkey, duck

FISH: Tuna, salmon, sole, trout, sardines

SHELLFISH: Prawns, crab meat, clams

EGGS: Scrambled, poached, fried, hard-boiled, soft-boiled or in omelettes

DAIRY: Cream cheese, cottage cheese, Swiss, cheddar, mozzarella, butter, cream

SALAD VEGETABLES: Lettuce, tomatoes, celery, avocados, peppers, parsley, chives, fennel, olives, cucumber, onions, avocados, bok choi

VEGETABLES: Cabbage, leeks, brussels sprouts, asparagus, aubergine, broccoli, greens, cauliflower, string beans, turnips, spinach, mushrooms,

HERBS: Dill, basil, rosemary, thyme, oregano and other fresh herbs

DRINKS: Unlimited water, herb tea, decaffeinated coffee and tea

A HANDFUL of unsalted nuts (low in carbs, high in mono-unsaturated fat) [sic - not recommended during induction]

POWDERED SOUP They fill you up and are low in carbs

CELERY and cream cheese

RAW veg with melted cheese dip

JELLY (Jello) (sugar-free) and cream

YOU CAN'T EAT:

BREAD: White, wholemeal, ciabatta, baguette, pitta, nan

CEREAL: Cornflakes, muesli, bran flakes, porridge

RICE

PASTA

CAKES

BISCUITS

YOGHURT

PASTRIES

SWEETS OR CHOCOLATE LUNCHEON MEAT [sic - typo in the article]

FRUIT: Avoid all fruit including apples, oranges, peaches, pears, melon, kiwi, grapes, bananas.

VEGETABLES: Avoid potatoes, carrots, sweetcorn, beetroot and peas

DRINKS: No alcohol of any kind, milk, fruit juice, caffeinated tea and coffee, sugared fizzy drinks, hot chocolate, malted drinks

TYPICAL MEALS FOR 14-DAY INDUCTION PERIOD

EAT three normal-sized meals a day. Here we've come up with a simple meal plan for your first four days on the diet to give you an idea of just what you can eat - it includes steak, burgers, cheese and plenty of eggs.

You don't have to follow these menus, just stick to the food from the "You can eat" panel. There are no calories to count - and you don't have to eat a three-course dinner every night - just eat until you are full. To give your meal that extra bite you can marinate it in garlic, lemon juice or spices.

DAY ONE

BREAKFAST

Scrambled eggs, grilled sausages and mushrooms fried in butter. De-caffeinated coffee - black or with a splash of single cream.

LUNCH

Burger with cheese and/or bacon, but without a bun and no tomato sauce. Serve with a small mixed salad. Fruit tea.

DINNER

Half an avocado and prawns with mayonnaise. Grilled lamb chop with broccoli and asparagus. Sugar-free jelly with single cream. Mineral water.

SNACKS

Sliced raw veg with a melted cheese dip, a handful of nuts.

DAY TWO

BREAKFAST

2-3 egg omelette with ham and avocado.

De-caffeinated coffee - black or with a splash of single cream.

LUNCH

Cold roast chicken (with skin) with green salad.

Mineral water and/or herbal tea.

DINNER

Prawns - you could add chilli, garlic or lemon juice.

Pan-fried sirloin steak in butter, served with Dijon mustard and mixed greens.

Sparkling mineral water.

SNACKS

Chopped pecan nuts, hard-boiled egg.

DAY THREE

BREAKFAST

Poached eggs and bacon.

De-caffeinated tea or coffee.

LUNCH

Chicken and ham Caesar salad with parmesan cheese and dressing, but no croutons.

Herbal tea.

DINNER

Powdered soup.

Pan-fried trout - add bacon and roasted red peppers for a twist - with broccoli and green salad.

Bowl of jelly and single cream. Mineral water or low-carb fizzy orange.

SNACKS

Slices of cheddar cheese, sunflower seeds.

DAY FOUR

BREAKFAST

Sausages and bacon.

De-caffeinated tea or coffee.

LUNCH

Poached salmon salad with a hard-boiled egg, onion and black olives.

Sparkling mineral water.

DINNER

Tuna salad with celery and mayonnaise. Pork chop seasoned with Cajun spices, mashed cauliflower and leek. Bowl of jelly with single cream. Diet and caffeine-free lemonade.

SNACKS

Celery sticks dipped in cream cheese, cubed cheese.

SNACKS DO'S AND DON'TS

DO eat three normal-sized meals a day

DON'T skip meals or go for more than six hours without eating in the daytime

DO eat until you feel full - but this doesn't mean gorging yourself

DON'T eat just protein or just fat at mealtimes - try to combine the two

DO continue to eat out at restaurants - but beware of hidden carbs in sauces and give dessert and the bread basket a miss

DO take multivitamins while on the Atkins Diet - but not any which contain iron

DON'T be fooled by sweets - even chewing gum and mints contain sugar or sweeteners which increase your carb intake

DO check food labels for nutritional values - and don't trust diet labels unless they say "No carbohydrates"

DO drink plenty of water and eat plenty of fibre to avoid constipation - broccoli and cauliflower are low in carbs but high in fibre. Exercise will help too

DO see a doctor before starting the diet if you are on medication or in poor health

NEXT WEEK: How to stay slim for life

[Here's the 2nd article - gotbeer]

TIPS TO KEEP YOU SLIM

Jun 15 2003

The amazing Dr Atkins weight-loss plan: Week 3

link to article

IF you've been following our simple Atkins guide over the past two weeks, you should be several pounds lighter and starting to feel better than ever. But now is crunch time... and it's vital you don't let old habits creep back in.

This week, to help you stay slim forever, we've come up with some great tips for long-term success on the diet devised by Dr Robert Atkins. And, to keep you motivated, three dieters who lost over eight stone between them reveal how they did it. Our experts have also devised a fool-proof guide to eating in restaurants and ordering fast food.

For those still new to the Atkins phenomenon, it's the diet which lets you eat fat, and still lose inches.

It works by cutting out carbohydrates rather than counting calories. For the first 14 days, you must only eat 20g of carbs a day - compared to a normal amount of 300-400g.

So out go starchy things like potatoes, bread, rice and pasta, as well as sugary foods like fruit. And in come high-protein foods like meat, eggs, fish cheese, butter and low-carb salads and vegetables.

Surprising as it sounds, you WILL lose weight - and quickly. Many people lose up to a stone in the first two weeks.

The science behind the eating plan is simple. Once you severely restrict carbs, your body is starved of the glucose which it burns for energy. When your supply of glucose is used up - usually after a few days of carb-cutting - your body has to turn to its own fat reserves for energy. This is the state known as ketosis, which means you are burning fat rather than glucose.

Cutting out carbs will seem hard at first. You may feel tired and get headaches but this will soon pass, and your cravings for carbs will die out.

When you reach your target weight, it's time to slowly start introducing carbs back into your diet.

In the introductory 14 days, you'll be eating 20g of carbs a day. But later you can increase this by 10g per day each week. [sic - 5g, not 10] Most people still lose weight when eating 60g of carbs every day.

For info try logging on to www.atkinscenter.com, or Random House publish several books on the diet.

By making the Atkins Diet a permanent part of your life you can enjoy your food and never worry about being overweight again...

KEY POINTS TO REMEMBER

- DON'T think eating low-fat food will help speed up your weight loss - most of it is jammed with carbs because starches and sugars are used as "fillers" to replace fat.

- IF you are eating out avoid the bread basket - try eating a few slices of cheese before you go out to take the edge of your appetite.

- TRY not to eat carbs less than two hours before bedtime - they trigger insulin which stops fat-burning while you sleep and leads to fat storage.

- CHOCOHOLICS need not despair - you can eat Thornton's chocolate for diabetics or Cavalier Belgian dark chocolate bars from specialist health food stores which have just one carb per bar and are sugar-free.

- BEWARE of sauces and condiments. As a rule, sweet sauces like ketchup contain sugar and are therefore high in carbs, while hot or spicy sauces like Tabasco are carb-free.

- GET plenty of sleep - a well-rested mind and body leads to fewer cravings for carbs.

- DON'T torture yourself if you do over-indulge in carbs - just be good tomorrow.

I LOST 2ST 10LB

DELI manager Tracy Comerford, 27, from Sydenham, London, saw her weight drop from 12st to 9st 4lb and her dress size from 18 to 10.

Before starting the Atkins Diet her typical daily meals were: breakfast - bagel, two slices of toast; lunch - filled ciabatta bread; dinner - pasta with bread; snacks - bread, cake and chocolate.

Now she eats: breakfast - strawberries and cream; lunch - cold meat and salad; dinner - steak and salad or chicken stir-fry; dessert - berries and Greek yoghurt; snacks - Macadamia nuts and low-carb chocolate.

She says: "I've lost nearly three stone and 23ins of fat since January. I'd put on loads of weight when I moved from Ireland to London. I was homesick so I started comfort eating.

"In the first two weeks alone on the diet I lost a stone. Now I'm happy with the weight I've reached so I'm eating more carbs but I haven't touched bread, pasta or rice since January - I don't miss them. That's amazing for me because I used to be addicted to bread."

Tracy, who is engaged to be married, adds: "The only downside of the diet is that you can't really have convenience food. Other than that, I can't fault it."

TRACY'S TOP TIP: Drink three litres of water a day - it flushes the toxins out of your body and helps stop headaches, sugar cravings and constipation.

I LOST 3ST

PSYCHOTHERAPIST Judith Clark, 41 from Lytham, Lancs, was 11st before she started the diet - now she weighs just 8st and has gone down from a dress size 16 to size 8.

Her typical diet used to be: breakfast - cereal and toast, orange juice; lunch - sandwich and chips or jacket potato; dinner - meat, potatoes and vegetables or pasta with sauce and bread; snacks - sugary tea, chocolate or biscuits.

Now she eats: breakfast - bacon, eggs, sausage, mushrooms and tomato; lunch - chicken or ham and cheese with salad; dinner - meat or fish and vegetable stir-fry; dessert (twice a week) - crumble or sponge and custard; snacks - cheese, nuts, four squares of Cadbury's chocolate a day.

She says: "I started the diet 18 months ago because I felt like I was trapped inside the body of an alien. After hitting 30 I'd crept up to a size 16. My confidence had plummeted and I felt so unattractive.

"I found the diet easy and have had no side-effects at all. I love having a cooked breakfast every morning. When people ask me if I'm still on 'that diet', I tell them it's not a diet any more, it's a way of life. Although I'm single at the moment I'm so much more confident now I feel I can have a relationship."

JUDITH'S TOP TIP: Make sure you always have pre-prepared snacks. Cooked chicken legs or cubes of cheese are ideal, so that you never snack on carbs.

I LOST 2ST 7LB

FORKLIFT truck driver Tim Scott, 44, from Bridgwater, Somerset, has gone down from 13st to 10st 7lb. His waist size is now 32in instead of 36in.

He used to eat: breakfast - Rice Krispies with sugar; lunch - sandwiches, crisps, 2-3 chocolate bars; dinner - burger or sausage, egg, bacon and chips; snacks - sweets, chocolate.

Now he eats: breakfast - Rice Krispies; lunch - ham, chicken or sausages with tomatoes or cheese; dinner - steak, gammon or sausages and salad; dessert - jelly and cream; snacks - cheese and meat.

He says: "I've lost two-and-a-half stone since last October. I'd put the weight on when I went from an active job to my current job.

"I've kept the weight off because I'm exercising too. I can play football now, which I haven't done for 10 years and thought I would never do again.

"I'm happy with the weight I am now so I'm not trying to lose any more. It means I can cheat slightly by having Rice Krispies for breakfast."

The father of two young sons adds: "I'm aware that some people are very against the Atkins Diet and that it's still unknown if there are any long-term health implications. But I'm so happy with it - it's changed my life completely."

TIMOTHY'S TOP TIP: You will suddenly notice your clothes feel looser and this gives you the motivation you need.

YOU CAN EAT OUT..JUST FOLLOW THE RULES

BEING on the Atkins Diet doesn't mean you can't eat out or enjoy takeaways - as long as you avoid carb-overload.

Chinese and Indian food is fine - but skip the rice, noodles and fried foods and have small portions. You can eat burgers and you can even treat yourself to a thin-crust pizza from time to time.

Here we've counted the carb intake on favourite foods and recommended alternatives.

The carbs are based on an average restaurant serving.

ITALIAN

DON'T HAVE

2 slices garlic bread (50.6g)

Chicken risotto (25.8g)

Spaghetti carbonara (34.5g)

Breaded veal escalope (14.1g)

HAVE INSTEAD

Handful green olives (0.1g), anchovies (0g)

Grilled chicken breast (0g)

Wholewheat pasta in pesto sauce (17.8g)

Grilled veal escalope (0g)

CHINESE

DON'T HAVE

Spring rolls - serving of four mini rolls (30g)

Sweet and sour chicken/pork (15.1g)

Beef in black bean sauce (12.9g)

Rice (21g)

Chicken chow mein (11.6g)

HAVE INSTEAD

Quarter crispy duck with hoisin sauce (no pancakes) (1.3g)

Stir-fried chicken/pork in garlic sauce (1g)

Beef in chilli sauce (0.1g)

Steamed tofu (2.5g)

INDIAN

DON'T HAVE

Fried samosas or bhajis (27g each)

Biryani (rice dishes) (35g)

Lentil or bean dahl side dishes (12.1g)

Egg-fried rice (32g) or naan (48.2g)

Sag aloo (spinach with potato) (14.6g)

HAVE INSTEAD

Light chicken soup or broth (2g)

Chicken tikka masala (1g) or chicken tandoori (2g)

Prawn curry (1g)

Vegetable curry (no potato) (10g)

Mushrooms in garlic (0.5g)

BURGERS, PIZZA AND TEX MEX

DON'T HAVE

Kentucky fried chicken (14.1g)

Domino's Deep Dish pizza slice (64.5g)

Burger King Whopper with bun (49g)

Nachos (21.3g)

Fries or potato skins (20g)

Tacos, tortillas and enchiladas (25g+)

HAVE INSTEAD

McDonalds chicken fillet, no bun (4g)

Domino's Thin-Crust pizza slice (29g) [sic]

Plain BK hamburger with bun (28g) [sic]

Guacamole with salad dips (10g)

Caesar salad - no croutons (7g)

Chicken wings in BBQ sauce (4.1g)

Q&A

DR Trisha Macnair, a BBC health expert who has lost nearly three stone on the Atkins Diet, answers your questions...

Q I LOST the first stone easily but no weight has come off since. Why?

A IT'S common for weight loss to reach a plateau, but try increasing your activity to get your metabolism going. Do at least three sessions of exercise a week for at least 20-30 minutes. Some people just have a high metabolic resistance.

Q I CAN'T stomach eggs and bacon for breakfast - what can I have instead?

A BREAKFAST is important to get your metabolism going. Have something like cheese, tomatoes or avocado. After the first 14 days, try small amounts of fruit or a thin crispbread with butter.

Q WOULD you recommend this diet for teenagers?

A YES. Research showed that youngsters aged 12-18 on a low-carb diet lost more weight than those on a low-fat diet.

Q WHAT is the risk to my kidneys?

A WE don't know yet. There is a potential risk to the kidneys on high-protein diets because they have to work harder. If in doubt keep your protein intake low and eat more vegetables instead.

- ALWAYS consult a doctor before starting a diet.