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  • How to re-spark your motivation!- Atkins Blog | Atkins Low Carb Diet
    exercise 4 times a week but are struggling and beating yourself up about being too busy to do so how about committing to 2 x workouts at the gym and then do some exercises at home for another 2 times that week Your goals should be inspiring but not so big that they seem impossible and you re unable to fit them into your lifestyle Stressing about your initial goal can de motivate you so take this time to re adjust re assess and then get right back on track If your goal isn t too far away then maybe taking a few moments to consider it again may be all you need to recharge your motivation Give yourself something tangible to motivate you This can be entirely up to you it could be as simple as hanging a particular item of clothing on your wardrobe door that you want to fit into so you see it every morning Or write a list of WHY you want to reach your goal increased fitness more energy for time with family for a specific event etc read these reasons every day if need be Even going on Pinterest and finding motivational mantras and images can be an easy way of pushing yourself again Telling those you love about the reasons why you re following this healthier lifestyle may encourage them to join you or at least give you the backing you need Deal with negative thinking Everyone has off days and you might have times when you feel overwhelmed by the whole process If you re having one of these days then talk to a friend read some motivational stories on the Atkins forum or Facebook page or flick through some low carb cookbooks to respark your interest and get creative juices flowing If you do give in to negative thinking then just write this off and begin again on your health journey from the next day The key to success is dealing with those days and getting right back on track rather than letting it spiral out of control Take responsibility You re responsible for your own actions so don t blame others if things do go entirely to plan It s too easy to do this and you ll be more likely to lose sight of your goal if you can take this easy road If someone brings cakes or biscuits into the office don t blame them for the fact that you eat some If you do succumb then take responsibility enjoy every bite and then move on and get back on track Similarly if family responsibilities mean you have to skip a workout don t get disillusioned and skip the workouts for the week Life will get in the way the key is looking at your healthier lifestyle in the long term not just for the weeks or months it takes to get to your goal Have fun with it Rather than thinking it s a drag and

    Original URL path: http://uk.atkins.com/community/blog/motivation-techniques-that-can-kick-start-your-results.html (2016-04-25)
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  • Some great benefits you may not know about Atkins- Atkins Blog | Atkins Low Carb Diet
    improves Yes it s true When you first consider Atkins you may think how can I survive without ice cream or bread or whatever high carb food you love This all changes after a week or 2 on Atkins as your blood sugar stabilises so the cravings vanish In fact if you do have a blip and eat some high carb junk then you tend to realise how bloated and hungry it actually makes you feel Plus you find new favourite foods that are nourishing your body not zapping the energy from it Hunger vanishes I don t like to think of Atkins as a diet as this brings up images of plates of lettuce leaves egg white omelettes or worse nothing I d say one of the top 3 questions I m asked from Atkins followers is I ve been on Atkins for a week and I m just not hungry can I skip meals yes people feel too full to eat yet the lbs are dropping off and they re feeling great Every Atkins meal is rich in protein and dietary fat so is very satisfying and you re not cutting down on calories so feel nicely full You feel more focused If you image a child who has had a bag of sweets you can visibly see them getting hyper right before your eyes and finding it very hard to focus on one task but is more likely to be bouncing off the walls Well the opposite happens once your body switches to ketosis and you find that mental focus improves dramatically This is a great side effect of Atkins and most people tend to feel this effect within a week or 2 of reducing carbs Stamina improves After the initial adaptation period to ketosis about 1 2 weeks you should start to see a big lift in stamina levels So cardio feels easier you can lift more weights have more energy playing with the kids whatever your particular exercise regime is This is because your body adjusts to burning fat for energy of which we have a much greater supply than carbs so energy levels become sky high If you find that you re lacking in energy after 2 weeks on Atkins try increasing salt intake as Atkins is naturally diuretic and you may need to replace salt that s lost when you drop excess water retention Don t worry though Atkins is naturally low in salt as the foods you eat aren t processed Your mood improves drastically Without the constant highs lows in blood sugar which zap energy and drain your mood you ll find that happiness levels will increase Food really does act as medicine when it comes to the mind and whilst you may have previously ate sugary foods when you felt low this actually works against what you re trying to achieve and just leaves you feeling even unhappier Atkins controls blood sugar you re not having highs and lows and

    Original URL path: http://uk.atkins.com/community/blog/5-surprising-benefits-of-following-atkins.html (2016-04-25)
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  • Sugar Addiction and the Signs and Symptoms - Atkins Blog | Atkins Low Carb Diet
    simple answer is the sugar and the fact that it s so easy to become addicted to that sugar rush whether it s from sugary drinks sweet foods or even starchier sugar containing foods like bread So what are the signs of sugar addition Physical Signs There are several symptoms that can indicate that you re eating too much sugar You d think it d be obvious if you had a diet that s high in sugar but someone who is addicted to sugar might not acknowledge this yet they are plagued with symptoms such as Dark circles under the eyes Hair loss Brittle nails Bloating Frequent diarrhoea Acne and other skin problems Premature ageing Tooth decay Whether or not you have any of these physical signs you may identify with common behavioural symptoms such as Eating sugary foods even when you re not hungry you ve had a big meal and are feeling satisfied yet you re aware of that packet of biscuits chocolate bar or other sweet food that s lurking in your cupboard and you just can t resist You find impossible to exercise portion control Just one bite tends to lead to over eating Often consuming large amounts in one sitting despite feeling full You use sugary foods as a pick me up Much like some people have a cup of coffee to perk themselves up you rely on a sugary treat to give you an energy hit You get irritable or feel shaky without a regular sugar hit You have a preoccupation with food and never really feel satisfied If you recognise any of these symptoms then you can overcome them Going without sugar for a week can go a long way in giving it up completely Usually after this period sugar cravings do die down as long as you don t feed them This is because blood sugar levels stabilise and you re not getting the highs dips in insulin caused by eating lots of high carb foods Replace the sugary foods with fatty foods These are much more satisfying and will fill you up and stop cravings in their tracks So instead of a plate full of chocolate biscuits with a sugary fizzy drink how about a plate of olives cheese strong tasting meats like salami as a mid afternoon snack G et rid of the sweet stuff from your house Stop buying fizzy drinks biscuits and other foods that are going against your new healthy lifestyle Usually if it s not there you won t miss it Take baby steps First get rid of sugary drinks like fizzy pop or sports drinks and get used to this for a week Then give up your after dinner dessert or make a low carb low sugar alternative Taking smaller steps will make it easier especially if you ve been addicted to sugar for a long time If you re finding it hard to give up the sweets then try having a low sugar Atkins

    Original URL path: http://uk.atkins.com/community/blog/are-you-sugar-addicted-and-what-are-the-signs-and-symptoms.html (2016-04-25)
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  • How to Have a Happy New Year on a Low Carb Diet | Atkins Low Carb Diet
    carb lifestyle social occasions can be daunting because they usually present you with some sort of temptation whether it s carb heavy finger food or sugary soft drinks However you ll soon learn that with the right knowledge and mindset you can conquer those cravings and stay firmly on track which will keep you looking and feeling great Here s how to get through a party occasion without giving in to temptation 1 Eat before you leave Filling up before arriving at a party will help you stay strong when it comes to saying no to carb heavy party snacks Before you leave home rustle up a good meal that you know you ll really enjoy treat yourself to a nice cut of meat or a fillet of fish and you won t feel the need to indulge in the bad stuff later on 2 Go easy on the alcohol This may seem like a difficult task but think about how much better you ll feel in the morning Some alcohol such as beer and cocktails are high in carbs and many drinks are accompanied by sugary fruit juices and flavourings If you do choose to drink try to enjoy it in moderation Go for a carb free spirit such as vodka gin or tequila and enjoy it with a low carb mixer such as slimline tonic or diet coke Alternatively enjoy a glass or two of wine but be sure to have lots of water during and after in order to stay hydrated 3 Be buffet savvy Make sure you stick to the low carb high protein options if you are going to sample the delights of the buffet table Cuts of meat boiled eggs and cheese are all great options Be savvy and be strong whilst the potato salad may look inviting you don t need it It s also easy to overeat when indulging in a buffet so fill a small plate once and then call it a night as far as the food is concerned 4 Just say no An important lesson to learn early on in your Atkins journey is that it is okay to say no to food This won t make you seem rude and you most certainly don t have to divulge why every time you do All you have to do is politely turn down the offer and steer the conversation in a different direction 5 Have fun If you bear in mind the four previous pieces of advice you ll be all set for a night of fun After all it s been a long year and you deserve to celebrate it Chat and laugh with your friends hit the dancefloor and enjoy your night More eating and lifestyle tips from Atkins Our blog is full of advice on how to get the most out of a low carb lifestyle and we have dozens of tasty recipes that are both inspiring and easy to follow Take a look and if

    Original URL path: http://uk.atkins.com/community/blog/how-to-have-a-happy-new-year-on-atkins.html (2016-04-25)
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  • Special Side Dishes for the Festive Season - Atkins Blog | Atkins Low Carb Diet
    I love working with people on a daily basis and enjoy watching people click with a healthier low carb lifestyle I hope you enjoy my blog and please feel free to share your thoughts Linda View all blogs You are here Home Community Blog Special Atkins Side Dishes for the Festive Season Special Atkins Side Dishes for the Festive Season Friday 18 12 2015 Health Science Sport Weight Loss Diet tips Even if you re not a veggie lover I m sure there are some of these tasty low carb recipes which you will enjoy Forget boring plain steamed veg jazz them up with some delicious sauces or toppings and you ll definitely not miss out on the high carb veg like potatoes which just leave you feeling sleepy and bloated Broccoli Cauliflower Gratin http uk mealplanner atkins com atkins recipes view recipe html id 11568 Cabbage and Crispy Bacon http uk mealplanner atkins com atkins recipes view recipe html id 11574 Mashed Cauliflower with Cheese Garlic http uk mealplanner atkins com atkins recipes view recipe html id 11580 Roasted Turnips with Parmesan http uk mealplanner atkins com atkins recipes view recipe html id 11586 Balsamic Sprouts with Bacon http uk mealplanner atkins com atkins recipes view recipe html id 11592 I d love to hear about your favourite low carb side dishes so feel free to come and share on our forum Tweet comments powered by Disqus Related blog entries Atkins Friendly Chicken Dishes Friday 31 07 2015 Health Science Diet tips Chicken is so versatile and enjoyed by many people especially those who don t like red meat or fish very much Read more Atkins Friendly Work Lunches Wednesday 13 05 2015 Health Science Diet tips It can be difficult enough to get yourself and your family ready

    Original URL path: http://uk.atkins.com/community/blog/special-atkins-side-dishes-for-the-festive-season.html (2016-04-25)
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  • Is carb-loading necessary before exercise? | Atkins Low Carb Diet
    body to burn the glucose from the carbs you ve eaten and use that for energy rather than burning and using your body s excess fat This means you ll have to train harder and longer before your body starts to burn any fat and if one of your objectives with your exercise is to lose weight or manage it you re actually hindering your progress when you choose carbs for your main source of fuel When you reduce your carb intake your body quickly enters the metabolic state of ketosis which means it stops using glycogen for energy and starts using a combination of dietary fat and your own body fat Bear in mind that your body stores thousands of calories worth of fat and only a limited supply of glycogen from carbs So it makes sense that being keto adapted is the way to go for energy and endurance as well as better recovery New Atkins and exercise what you should bear in mind Exercise is a great way to improve your health and is encouraged when following Atkins If you ve only just started out on the low carb lifestyle you will need to let your body adjust before you start to exercise because you may feel less energetic to begin with This is just whilst your body is adjusting to burning fat so just go easier for the first two weeks However once you re in ketosis then you ll start to feel the benefits of having more energy and better recovery How big should my pre exercise portions be If you re only exercising for a short while you won t need to eat anything extra in preparation Your day to day meals should give you enough fuel for a run a bike ride or a game of team sports like five a side football provided they don t take much longer than an hour or so But if you are about to partake in more endurance based exercise like a particularly long run or bike ride a nutritious pre workout snack will help give you the energy boost you need The meals you eat on the days you exercise don t need to be any bigger than usual just make sure you get a good post workout meal to aid recovery As always eat until you re satisfied but not overly full You ll probably find that you feel less hungry on Atkins as your blood sugar levels stabilise New Atkins is about eating more of the right things not about cutting meals down to miniscule portion sizes or starving yourself What should I eat then When it comes to pre exercise fuel you ll want something small and simple that won t impede your performance so an Atkins bar or a glass of our chocolate shake mix would be ideal you can have those no matter what phase of New Atkins you re in Meals wise you have plenty of choice even in

    Original URL path: http://uk.atkins.com/community/blog/is-carb-loading-necessary-before-exercise.html (2016-04-25)
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  • What to Eat After the Gym | Atkins Low Carb Diet
    yourself in a fitness session food can be the last thing on your mind but what you eat may help your recovery and improve your strength for your next workout Eating after you have completed a workout is vital as your body needs vital amino acids to repair muscle tissue and don t forget to hydrate to replenish fluids lost during the exercise Eating protein rich foods will help your body recover as it will get to work repairing damaged muscle tissue and building new tissue which will get you one step closer to a toned and strong body Skipping your post workout meal often leads to hunger later on too which may lead you to making the wrong choices when your hunger catches up with you Grabbing a snack Once you have finished your workout it is vital that you replace the fluids you have lost so make sure you drink a glass or two of water Packing a snack in your gym bag is a wise idea and means you will not have to worry about finding something on the way Ideal snacks A mixture of nuts or trail mix if you re buying pre mixed bags make sure to avoid those containing dried fruit as they contain sugar Atkins shake quick and easy this will help you feel refreshed and give you between 15 and 18 grams of protein Blueberries full of antioxidants which some studies have shown may improve your rate of recovery after a fitness session Remember to add some protein too combining with full fat Greek yoghurt makes this a great choice Although you may have worked up a sweat don t make the mistake of over eating to compensate for energy burnt especially if weight loss is your goal Stick to one snack and remember not to eat too much as your body may end up storing the food as fat Dinner There are different foods you can have in your post workout meals to help aid your body s recovery while keeping you feeling fit and strong Eggs are full of protein which is vital for repairing damaged muscle tissue and eggs contain all essential amino acids making them a top choice for those who exercise Salmon is full of protein and also contains omega 3 fatty acids which help repair damaged muscles and help you get back to training quicker Avocado contains monounsaturated fats that help with muscle repair They are also high in B vitamins which will work to kick start your metabolism Be prepared Make snacks and drinks in the morning and take them to work with you if you re hitting the gym in the evening Or if you re heading to a lunchtime fitness class make sure you ve packed up a low carb lunch so you don t have to grab something on the go For more ideas and inspiration for energy boosting low carb meals visit our recipes section where you ll find plenty of

    Original URL path: http://uk.atkins.com/community/blog/what-to-eat-after-the-gym.html (2016-04-25)
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  • To Low Carb, or not, at Christmas - Atkins Blog | Atkins Low Carb Diet
    how to cope with them 1 You re offered grandma s apple pie or mum s special roast potatoes or similar you know the type of dish that makes you really feel like its Christmas So how do you cope without a missing out and b offending a family member You can either 1 Eat a small portion and enjoy every single bite after all if you re going to have it then really enjoy it Don t just stuff it down hoping that it won t count instead savour it and move on 2 Just eat a bite and fill the rest of your plate with low carb tasty foods For instance have a small wedge of the apple pie and have cream with it instead of ice cream Or have a roast potato but stick to one and fill up on cauliflower cheese and extra turkey 3 Skip that particular dish and opt to stay low carb This is fine too and many low carbers find it very rewarding and easier to stick to low carb Just ensure you have options available to you such as an Atkins bar or your own pre made dessert so you aren t sat with nothing whilst others are enjoying dessert 2 You re not cooking It s easy to slip in some low carb favourites even with a carb loving family as they are all so tasty However what do you do if you aren t cooking and know that the cook will whip up lots of high carb foods with little alternative option Well you could try talking to that person beforehand you don t need a full on preach about the benefits of low carb but simply explain that you re eating choices are important to you how great you ve been feeling lately and you don t want to de rail this feeling Then suggest bringing a few dishes with you or even to assist with the cooking You never know if you offer to make a low carb version of a popular food such as some low carb baking it might be welcomed with open arms 3 You just can t resist Well fair enough if you plan to take a break during Christmas and eat some higher carb foods then just make sure you enjoy them Don t splurge for the sake of it and make sure you choose foods you really want More importantly get back on track as soon as possible You may feel bloated after high carb meals as carbs make you retain water but you could lose these excess lbs within the week once you start back on Atkins again Just don t let yourself spiral out of control and regain back much of the weight you may have already lost Remember that there are LOTS of low carb foods you can enjoy Turkey ham and other meats are ideal on Atkins and most of the vegetables on the side are delicious

    Original URL path: http://uk.atkins.com/community/blog/christmas-tactics-for-low-carb-followers.html (2016-04-25)
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