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. 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)
Plain BK hamburger with bun (28g)
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.
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