Benefits Of The Atkins Diet

The Atkins diet is the focus of the following comments from the American Heart Association:

“The Atkins diet puts forward the controversial belief that low fat is not the only way to proceed for a healthier lifestyle and weight control. Dr. Atkins blames carbohydrates (grains, pastas, fruits, potatoes) for weight gain. He believes that if you reduce your carbohydrate intake, you will then lose weight. Too many carbohydrates in your daily diet encourages your body to retain fat.”

When the body absorbs simple carbohydrates quickly, it causes a response of insulin which speeds the conversion of calories into fat. The Atkins plan focuses on the consumption of nutrient-dense, unprocessed foods and vita-nutrient supplementation. The plan also restricts processed and refined carbohydrates (which make up to approximately 50 per cent of people’s diets). It also encourages you to eliminate sugar from your diet as it contributes to a slower metabolism.

The Atkins diet is designed as a program on which you can keep a healthy weight for a lifetime and is highly suitable (but not restricted) to those who prefer to eat animal protein. The diet offers people who have failed on low-fat diets a healthy, effective and safe alternative. Instead of carbohydrates and sugar, dieters are allowed plenty of fat and protein.

Four phases are included on the Atkins diet, they are; 1) Induction, 2) Ongoing Weight Loss, 3) Pre-Maintenance and 4) Lifetime Maintenance.

During Phase 1 (Induction), you are supposed to restrict carbohydrate consumption to 20 grams each day, obtaining your carbohydrate primarily from salad and other non-starchy vegetables.

In Phase 2 (Ongoing Weight Loss), you then increase carbohydrate in the form of nutrient-dense and fibre-rich foods by 20 grams daily in the first week and then 30 grams daily in the next week until you gradually begin to lose weight. Then you subtract 5 grams of carbohydrate from your daily intake so that you continue on your goal of sustained weight loss.

In Phase 3, known as ‘Pre-Maintenance’, you make the transition from weight loss to weight maintenance through increasing the daily carbohydrate intake in 10 gram increments every week.

In the last phase of the Atkins plan (Lifetime Maintenance), you can select from a wide variety of food whilst controlling carbohydrate intake to ensure positive weight maintenance.

Mixed views exist on the Atkins diet, especially amongst health experts and dieticians. Many experts tend to be critical of low-carb diets but have not totally discounted the Atkins diet as an effective method of losing weight. Although they do assert that it’s too early to adopt a low-carb diet, health experts do accept that it’s worth trying. The main criticism of the Atkins diet is that it entails frequent meat consumption.

However, followers argue that the program can indeed be tailored to different preferences and metabolisms. After the first phase (known as the ‘Induction phase’) the Atkins diet plan may be modified. Despite the immense popularity of the diet, the Atkins diet plan continues to leave many people sceptical. Another criticism of the diet is that a person will be unlikely to keep the weight off over the long term. However, this claim can just as easily be applied to many low-fat or low-calorie weight loss plans, on which dieters are likely to feel hungrier.


John Rifkind is a contributing editor at This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.

Some Weight Watchers Recipes

Weight Watchers weight loss recipes, using real and everyday foods that you can find anywhere, are popular because they taste good! These offerings come from

Chicken Rice Casserole with Mozzarella


Two teaspoons olive oil.
Half cup chopped onion.
One clove minced garlic.
One and a half medium red bell peppers, diced.
One cup frozen corn, thawed.
One cup low-salt chicken broth.
One and a half teaspoons dried thyme.
One quarter of a teaspoon freshly ground black pepper.
Two cups cooked brown or white rice.
One quarter of a cup plus 2 tablespoons non-fat sour cream.
Two tablespoons Dijon mustard.
Eight ounces skinless, diced cooked chicken or smoked turkey.
Three ounces part skim milk mozzarella cheese, shredded.
One quarter of a cup chopped parsley.


Preheat the oven to 425 degrees Fahrenheit. Spray a 1-1/2 quart casserole with nonstick cooking spray. In a large nonstick skillet over medium-high heat, warm the oil until hot but not until smoking. Add the onion and garlic and cook, stirring, until the onion begins to brown, for 3 to 5 minutes.

Add the bell peppers, corn one quarter of a cup of the broth, the thyme and black pepper, and continue cooking until the bell pepper begins to soften, for 3 to 5 minutes.
Stir in the remaining three quarters of a cup of broth, the rice, sour cream, and mustard. Add the chicken, remove from the heat, and stir until the ingredients are well combined. Stir in one-third of the mozzarella and then the parsley.

Blend the mixture to the prepared casserole. Spread the mixture evenly. Sprinkle with the remaining mozzarella and bake for twenty to twenty five minutes, or until the casserole is heated through and the cheese has melted.

Microwave Shortcuts:

In a two quart microwave safe casserole, mix the oil, onion, garlic and bell peppers. Cover and cook at high for four minutes, or until the peppers and onion begin to soften. Stir in the corn, half a cup of the broth, the thyme, black pepper, rice, sour cream, mustard, and chicken. Stir in one-third of the mozzarella and the parsley. Re-cover and cook at high for seven minutes, stirring once. Sprinkle with the remaining cheese and cook at high for three minutes, or until the cheese is melted and the casserole is heated through.

Yields: 4 servings

Serving Suggestion: Slice tomatoes and sprinkle them freely with fresh basil. For dessert, serve crisp almond biscotti with freshly brewed coffee.
Each serving provides: 1/2 fat, 3 proteins, 1/2 vegetable (adjusted to new program), 1-1/2 breads, 20 optional calories.

Nutrition Information:

Values are approximate per serving: 378 calories, 28 g protein, 12 g fat, 39 g carbohydrate, 63 mg cholesterol, 557 mg sodium.

Credits – Recipe from: Ralph’s Market

John Rifkind is a contributing editor at This article may be reproduced provided that its complete content, links and author byline are kept intact and unchanged. No additional links permitted. Hyperlinks and/or URLs must remain both human clickable and search engine spiderable.