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  • Low Carb ideas for Christmas - Atkins Blog | Atkins Low Carb Diet
    for this Christmas Wednesday 25 11 2015 Health Science Sport Weight Loss Diet tips As today is one month until Christmas day yes I know panic and excitement at the same time it seemed only fitting to post a few of my favourite low carb recipes You don t have to miss out on the festive favourites just whip up a few of these and make your own new favourites this Christmas Canapes are very popular in the run up to Christmas with all the parties and festive events going on so try making a few of these and take with you so you ll find it easier to stay on track Low carb salmon blinis http uk mealplanner atkins com atkins recipes view recipe html id 10892 Chorizo bites http uk mealplanner atkins com atkins recipes view recipe html id 10886 If you re worried about having to skip dessert then don t this Lemon Posset dessert has little sugar and tastes amazing making it a perfect low carb choice Lemon posset http uk mealplanner atkins com atkins recipes view recipe html id 10898 On Christmas day a traditional prawn cocktail makes a great starter which will leave you plenty of room for the Christmas dinner Prawn cocktail http uk mealplanner atkins com atkins recipes view recipe html id 10862 You don t even have to miss out on stuffing with your turkey dinner if you try this low carb version Turkey Stuffing http uk mealplanner atkins com atkins recipes view recipe html id 5102 I d love to hear some of your favourite festive recipes and ideas for staying on track this year So why not join in the conversation on our free forum Tweet comments powered by Disqus Related blog entries Atkins Friendly Chicken Dishes Friday 31

    Original URL path: http://uk.atkins.com/community/blog/low-carb-ideas-for-this-christmas.html (2016-04-25)
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  • Does burning 3500 calories equal 1lb of fat - Atkins Blog | Atkins Low Carb Diet
    each day and none of us would have to battle with different diets to lose weight The truth is that calories come from macronutrients carbs fat protein Alcohol also provides calories but isn t a macronutrient Calories do fuel everything we do and we can even store them away for future use either as glycogen carbs or as bodyfat However bodyfat isn t just fat it contains cells called adipocytes which contain fluid protein so the calorie content of 1 lb bodyfat isn t the same as 1lb of pure fat and just because we burn a certain number of calories doesn t mean that we ll automatically lose fat either It was a scientist back in 1958 which decided that 1 lb of bodyfat gained or lost was 3500 calories and this fact has been regurgitated over over again despite scientific evidence to the contrary The fact is that different types of bodyfat may contain varying amounts of fat and the caloric value can vary widely So if you eat 3500 calories less per week will you really lose 1lb of fat each week This theory doesn t account for the way each type of calorie is treated and the response by our bodies 3500 calories worth of sugary junk food is treated much differently than 3500 calories worth of protein for instance If you eat a high carb diet day in day out then your body will constantly burn carbs without tapping into fat stores Plus if you eat more carbs than you burn then the body is very good at storing those excess carbs as fat On the other hand if you reduce your carb intake especially sugary refined carbs your body will start to burn fat for energy leaving you lbs lighter as well as feeling healthier with lots of energy In addition to this when you do reduce calories your metabolic rate slows slightly so you actually burn fewer calories Factor in that you may lose muscle mass and then can further reduce your metabolic rate Similarly people with a higher muscle mass naturally burn more calories so body composition isn t taken into account in this theory So no need to follow a restrictive low calorie diet leaving you feeling hungry and preoccupied with food when really all you need to think about are the types of calories you eat On a low calorie diet losing weight doesn t always mean you re losing bodyfat In fact typically you intitially lose excess water on any diet plan espeically so if you reduce carbohydrates as carbs make the body retain water which is why many of us feel bloated after eating a sandwich or a pasta meal The difference is on a low carb diet you lose the excess water bloat and by then your metabolism has switched to burning fat so you ll be tapping into the fat on your waistline or other problem areas If you reduce caloric intake too low you also

    Original URL path: http://uk.atkins.com/community/blog/does-burning-3500-calories-really-burn-1lb-of-fat.html (2016-04-25)
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  • What to Eat Before the Gym | Atkins Low Carb Diet
    effectively Traditionally it was recommended that you fuel yourself by loading up on carbs before a workout However more and more experts now believe that a low carb diet can work just as well with your exercise regime Our guide will help you understand how to combine your Atkins diet with an active lifestyle and give you ideas for healthy and nutritious snacks to eat before you go to the gym Should you eat before the gym In many cases you may not need to eat before you exercise at all For activities such as walking cycling or running you should be able to exercise for up to an hour without having to worry about fuelling up beforehand However if you re doing weights circuits or boot camp style training you may find that a small Atkins friendly snack will help you maintain energy and intensity Everyone is different and if you find yourself feeling weak or dizzy during any exercise you may need a top up Whatever your fitness plan involves make sure you stay hydrated before and during your workout this will help you perform at your best If weight loss is your main goal remember that with New Akins your body is in ketosis the process where you burn fat for fuel rather than carbs It follows that carb fuelling will actually leave you needing to exercise more in order to get to the point where you burn fat Steering clear of carbs or even avoiding unnecessary pre workout snacks altogether could help you hit and maintain ketosis and burn fat even faster Pre gym snacks If you do need a little something to keep you going make sure it s Atkins friendly Something as simple as a boiled egg or full fat Greek yogurt is a great quick snack or one of our tasty drinks or shakes will give you a boost without weighing you down There are plenty of great ideas on our recipe pages As you progress through the four phases of New Atkins more foods can be incorporated into your diet Once you get to Phase 3 and 4 fruit and nuts can be combined to create a filling snack satisfying snack that will lift your energy and mood Try mixing chopped strawberries with almonds or dip apple slices in creamy almond butter you can also use almond milk and berries to create a deliciously fruity smoothie If you fancy something savoury you could try crunchy asparagus wrapped in prosciutto or combine it with a zesty herb dressing You could also get creative and have an Atkins fibre cracker with a topping of your own design with so many ingredients to choose from you re bound to come up with something delicious Smoked salmon and cream cheese is one of our favourites Atkins for an active lifestyle So you know what to eat before the gym but what you have afterwards is just as important Read about Atkins friendly food for an active

    Original URL path: http://uk.atkins.com/community/blog/what-to-eat-before-the-gym.html (2016-04-25)
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  • Atkins Success for Office Workers | Atkins Low Carb Diet
    the temptation to snack or opt for ready meals can also be a frequent occurrence with many workers regarding themselves as too pushed for time to eat a proper meal Following the New Atkins nutritional approach is a great way to keep your waistline from expanding You can enjoy a wide variety of delicious quick and easy meals at every phase without having to resort to high carb snacks Breakfast DO enjoy foods such as eggs bacon and cheese in moderation These are filling and will provide you with enough energy to make it through to lunchtime If you have time in the morning why not whip up a quick omelette for a great start to the day DON T skip breakfast or you ll simply be so hungry by lunchtime that the urge to snack may prove irresistible Rich pastries sugary cereals and starchy toast are not the way to go here either Lunch DO keep your lunches varied It s a complete myth that watching what you eat means your meals have to be dull As our recipe ideas show you there are plenty of soups salads burgers and light bites that you can whip up at home in no time at all One of the main problems for office workers particularly those with a long commute is that you simply don t feel like preparing tomorrow s lunch after a long day A solution to this could be making a big pan of soup on a Sunday evening which you can divide into portions for the whole week DON T eat at your desk As tempting as it can be to try and work through your lunch there are plenty of reasons not to do this Most offices will have a communal area where you can catch up with colleagues so head over there and chat to them You may even be able to share recipe ideas and show them the benefits of New Atkins too Once you ve finished eating give your brain a break and take a walk particularly if you re lucky enough to work in an office near a park or green space Dinner DO maintain an active lifestyle Whatever your nutritional approach it s important for people who work at a desk all day to exercise regularly as this will help you keep your weight down Why not consider cycling to work Many employers have schemes for cyclists that make it a great option for their staff Alternatively regular visits to the gym will boost your efforts to reach your target weight DON T be tempted by the takeaway As we know fast food outlets sell all manner of high carb products such as pizza chips and breaded chicken fish Try not to resort to microwaveable ready meals either You don t need us to tell you that these are not a good idea if your goal is to lose weight Want to get started If you re worried that your desk

    Original URL path: http://uk.atkins.com/community/blog/atkins-success-for-office-workers.html (2016-04-25)
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  • Does fruit have a place on a low carb diet - Atkins Blog | Atkins Low Carb Diet
    using fat By having fruit you ll stop this process of ketosis as fruit is naturally high in sugar carbs so you ll burn the sugar before you tap into body fat stores To switch to fat burning most people have to consume fewer than 50g carbs per day Yet fruit is high in sugar and just a couple of servings a day is roughly equivalent to the amount of sugar in a can of fizzy soda One banana contains approximately 27 grams of carbs and an orange contains about 15g carbs so both would be a significant chunk from your carb intake if you were reducing carbs to lose weight or improve your health In addition to this the natural sweetness of fruit often increases hunger and can cause further carb cravings The bottom line is that reducing fruit intake and replacing with vegetables may help you to lose weight If you re just starting to reduce your carb intake and are having sugar cravings then definitely avoid fruit for at least 2 weeks and then just add back small amounts of berries which are lower in carbs As you get closer to your goal weight you can try re introducing fruit in small amounts By then you ll have a handle on sugar cravings and introducing fruit is a good way to get a greater variety of nutrients and is much healthier than eating processed foods An even better choice which you can enjoy on Atkins from day one are avocados This fruit is loaded with healthy fats fibre as well as other nutrients such as potassium vitamins K C Half an avocado contains has only 1 5g carbs but 3g fibre So instead of a fruit snack how about whipping up some guacamole by mashing a ripe

    Original URL path: http://uk.atkins.com/community/blog/can-you-have-fruit-on-atkins.html (2016-04-25)
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  • 5 Reasons to Try Atkins Pasta | Atkins Low Carb Diet
    t enough to get your appetite going here are five great reasons to try it 1 Made in Italy The Italians have been making pasta since the 12 th century so it s no surprise they ve got it down to a fine art When you re dieting it s important to make your meals as satisfying and nutritious as possible so when it came to creating our low carb pasta we turned to the experts Made in Italy from the finest natural ingredients you can expect the perfect taste and texture from our pasta The penne shape s large surface area makes it an ideal partner for light oil or cream based sauces whilst it is also robust enough to go with hearty bolognaise 2 Specially designed for New Atkins The New Atkins approach has been meticulously planned by nutritional experts to ensure you get all the nutrients you need whilst keeping carbs to a healthy minimum This means that in order to get the best from your diet you ll have to monitor your carb intake With Atkins Pasta there s no need to waste time studying nutrition information or worrying about your carb intake you can rest assured that it is perfectly balanced to suit your plan It has an incredible 70 less carbs than regular pasta and is rich in the protein and fibre you need to stay healthy and satisfied 3 Enjoy food with your family and friends Eating is a social activity and there s nothing better than sitting down to a meal with your family or friends If you re trying to lose weight it can be hard to plan meals that everyone will enjoy and it s no fun nibbling a salad whilst everyone else tucks into a pizza Atkins Pasta allows you to share hearty Italian meals with the people you care about The delicious sauces on our recipe pages will appeal to any appetite simply replace your own pasta portion with our low carb equivalent 4 So many great recipes to try The beauty of pasta is how diverse it is From light and sophisticated dishes to comfort food there s a sauce to suit every occasion and Atkins Pasta is no different Take a look at our recipes section or check the packet for some ideas Minced turkey in a tomato sauce is a quick and filling dinner ideal for work nights simply sauté simmer and serve And if you fancy something a little more indulgent creamy carbonara with bacon is sure to hit the spot 5 Sustainable weight loss New Atkins is all about sustainable weight loss We ve seen time and again that the pounds lost from crash dieting will slowly creep back on with unrealistic food restrictions leaving you irritable and lacking in both energy and willpower Your diet should be an integral part of your lifestyle not something you feel anxious about every day Atkins Pasta enables you to enjoy your favourite food whilst also

    Original URL path: http://uk.atkins.com/community/blog/5-reasons-to-try-atkins-pasta.html (2016-04-25)
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  • Public Health England's report on Sugar Intake - Atkins Blog | Atkins Low Carb Diet
    of a clear definition for high sugar foods Introduction of a broad structured and transparently monitored programme of gradual sugar reduction in every day food and drink products combined with reductions in portion size Introduction of a price increase of a minimum of 10 20 on high sugar products through the use of a tax or levy such as on full sugar soft drinks Adopt implement and monitor the government buying standards for food and catering services across the public sector Better training in diet and health Public education campaigns and practical steps to help people reduce sugar consumption Jamie Oliver and health campaigners were pleased to see the Sugar Tax as a recommended option but it doesn t seem to be as popular with David Cameron The Government did change the recommendations for sugar intake already this year recommending that we have no more than 5 of our total intake from added sugars So this was a positive move and it ll be interesting where the next steps take us However it s one thing to make recommendation but it s so difficult for many families to stay within these guidelines when so many packaged foods have added sugars In addition to this the way foods are labelled don t help as they don t list added sugar further adding to our confusion However PHE didn t include action on food labels in their report due to European Laws The report estimates that if sugar consumption was reduced to 5 of total energy intake here are the potential effects on the NHS 4 700 deaths would be prevented per year 242 000 cases of tooth decay would be prevented per year It d save the NHS 576 million per year Unfortunately a spokesperson for Number 10 has ruled out

    Original URL path: http://uk.atkins.com/community/blog/phe-public-health-england-release-a-report-about-sugar,-what%E2%80%99s-the-story.html (2016-04-25)
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  • Atkins-friendly fuel for an active lifestyle | Atkins Low Carb Diet
    more efficiently when it is burning fat as the energy store is greater Exercising on a low carb diet will make you more likely to work off the excess fat and in time will also increase your energy and endurance levels What s more your chances of hitting the wall will be lowered and you ll be able to recover more quickly Why don t I need carbs Traditional advice may suggest that fuelling up with carbs before you exercise is the best course of action It isn t If you re exercising to get rid of fat then carbs are actually a real obstacle to your goal Eating lots of carbs before or during exercise simply encourages your body to burn off the glucose This means you will need to exercise for longer in order to get to a point when you are burning fat for fuel Another myth is that reducing your carb intake will result in the loss of lean muscle This is not the case at all The only reasons this could happen are if you re cutting your fat intake too much or simply eating too little in general Not eating enough is not the way to lose weight or get fit you ll only feel weak and low in energy And if you re working your body hard it s important to keep it nourished One of the key principles of New Atkins is that you should eat until you feel full and there are lots of delicious foods you can eat to keep your meals varied What does the science say The body of scientific evidence is growing and scientists are increasingly coming around to the idea of reduced carb high fat diets After all you only have to look at our forums to discover that the results are there for all to see Sports scientist Dr Tim Noakes is now one of the leading proponents of this kind of nutritional approach Like many in his field he previously advised people to carb load before a workout even going as far as to publish this guidance in his 1985 book The Lore of Running However he has since reversed his stance famously asking readers to tear out the nutritional section of his book as he no longer believed it to be relevant We have seen first hand the results that can be achieved by a reduced carb approach so it is surely only a matter of time before more medical minds follow Dr Noakes lead What should I do next It really depends which phase of the diet you are currently in It may be that you re just starting out and want to plan your exercise alongside your new nutritional approach or you may be considering exercising more to give yourself a boost during the later phases of New Atkins If you are still in an earlier phase you may not know your carb tolerance yet that is how many carbs you

    Original URL path: http://uk.atkins.com/community/blog/atkins-friendly-fuel-for-an-active-lifestyle.html (2016-04-25)
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