About Atkins: Induction

About Atkins: Induction

What Foods can I Eat on Induction?
Foods that can be consumed liberally during the induction phase are: fish, fowl, shellfish, meat, and eggs. You can also have a certain amount of some cheeses.

Additionally, you can 20 grams of carbohydrate a day.

You can eat two to three cups of salad a day comprised of the particular vegetables Dr. Atkins specifies, which include (but are not limited to): escarole, fennel, radicchio, cucumber, lettuce, and mushrooms. You may garnish your salads with certain toppings such as bacon bits, grated cheese, and hard-boiled egg.

If you choose to consume two cups of salad (rather than three), you can add another cup of vegetables from a different list. Those include artichokes, snow peas, spinach, broccoli, cauliflower, and many others.

It's definitely a misconception that Atkins lacks variety considering all the different vegetables available on this list. The key is to keep your portion in check (1 cup) and to remember to cut your salad back to two cups so you can have them.

The reason these vegetables are more limited is because they are slightly higher in carbohydrate content than the salad vegetables.

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Cinema Wars

Are you headed to the movies this weekend? Convinced it’s going to cause diet downfall?

Though going to the movies is a dieting danger zone, you can get through it if you're prepared.

Be Afraid ... Be Very Afraid ...
Ready for some staggering stats? According to CalorieKing.com, a large tub of movie theater popcorn (20 cups) packs in 76 fat grams ... The equivalent of five full size Snickers bars ... or more than six McDonald's cheeseburgers.

As for counting calories, that same bucket of kernels holds about 1,100, shockingly close to most weight loss diet's caloric limit for the entire day (about 1,200 to 1,500).

So, how can you enjoy a flick and still fight fat? After all, the movies aren't nearly as fun without snacks ... especially when everyone else is noshing away. Here are a few ideas:

Make A Preemptive Strike
No matter which diet plan you're following, you can head off over-indulging if you eat a satisfying snack before you leave for the theater. Try the following suggestions:

• Apple slices with the skin with some peanut butter spread on each slice. The fiber in the apple and the protein in the peanut butter make it more filling.
• A plate of raw veggies dipped in low-fat dip and some low-fat cheese cubes. Again, fiber helps you feel fuller and cheese is satisfying.
• Reduced-fat cheese on whole grain crackers will keep your blood sugar at an even keel and hunger at bay.
• Yogurt has enough protein for staying power, too; sprinkle some low-fat granola or some sliced almonds on top to up the satisfaction factor.

Pop at Home; Carry a Large Purse
Watching your fat intake is a real challenge at the theater. Bringing air popped popcorn prepared at home is the perfect alternative. I know, I know, I hear you: "But it's so bland!"

Solution! I recently found a product called Kernel Seasons that really improves air popped popcorn (or any popcorn, for that matter). It comes in 10 flavors, ranging from parmesan garlic to chocolate & marshmallows. It is fat-free and has just 2 calories per serving. You can find a store that carries it or order it online at nomorenakedpopcorn.com.

Or, try: Garlic powder; paprika; cinnamon; Mrs. Dash; or grated parmesan cheese.

Here's a quick tip: You can make powdered topping stick to popcorn better by spraying the popcorn with butter-flavored cooking spray before sprinkling on the topping.

Put the popcorn in a sealed container and shake it up so the topping will be distributed. The cooking spray can also add a buttery flavor alone if you don't want to top it off with anything else.

Continued Snack Ideas for Dieters >>

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Weight Loss Surgery May Benefit Patients with Diabetes

Weight loss surgery may help reduce blood sugar levels in patients with type II diabetes.? A recent study examined the effects of three different types of weight loss surgery on blood sugar levels in diabetes patients. Those who chose the gastric bypass procedure were most likely to achieve remission from their diabetes diagnosis.

Different Kinds of Weight Loss Surgery

Research published in the January issue of the British Journal of Surgery examined patients who had undergone three different types of weight loss surgery.

• Gastric Bypass. Sometimes called Roux-en-Y or RYGB, gastric bypass surgery restricts food intake and changes the way it is absorbed by creating a new route for digestion.
• Sleeve Gastrectomy. A vertical pouch is created during this procedure that limits food intake and consumption.
• Gastric Banding. This is often called "lap band" surgery.? In this procedure an adjustable band is placed around the stomach to slow and restrict the intake of food.

According to study results, patients who underwent gastric bypass were most likely to achieve remission from type II diabetes.? One year after surgery, 41% of the bypass patients reached remission, compared to 26% of patients who underwent sleeve gastrectomy, and 7% of the gastric sleeve patients.

Things to Consider Before Having Weight Loss Surgery

If you are considering weight loss surgery, do some homework before heading to the surgeon's office.? A good candidate for surgery is someone who has already tried traditional methods of weight loss and has not had any success.? Speak to your physician about the significant changes you'll have to make before and after surgery to be sure that your procedure is a success.

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Weight loss pills and supplements

The use of weight-loss supplements is tempting. Who wouldn't want a little help to make the struggle easier? But there are hundreds of diet pills and supplements on the market. It can be confusing to sort through the claims and find a weight-loss supplement that is safe and effective.

Prescription vs. Over-the-Counter Diet Supplements

There are two categories of weight-loss supplements: prescription medications and non-prescription or over-the-counter (OTC) supplements. As a general rule, the use of OTC weight-loss pills is discouraged. In a study in the Journal of the American Dietetic Association researchers made a clear statement about their use. "Dietary supplements are not recommended as part of a weight-loss program due to concerns about efficacy and safety."

The American Dietetic Association (ADA) also addresses the use of prescription weight-loss pills. In a policy statement, they acknowledge that weight-loss medications may help dieters lose a modest amount of weight initially, but the long-term safety and effectiveness of these types of medications have not been established.

The best resource for information regarding the use of any supplement is your healthcare provider. Ask your doctor about current research into the products that have aroused your interest. Your doctor will also be able to discuss how taking a supplement might interact with your other medications and will also be able to provide the best advice regarding the safety of new products.

Prescription Weight-Loss Supplements

• Phentermine. Phentermine is marketed under a long list of names, including Suprenza, Adipex-P, Kraftobese and Teramine. It is prescribed only for short periods and works by decreasing a dieter's appetite. According to the ADA, it is the most widely prescribed weight-loss supplement in the United States. However, the drug can be habit forming; side effects can include insomnia, constipation and dry mouth.
• Xenical (orlistat). This prescription medication has been approved by the U.S. Food and Drug Administration (FDA) since 1999. Xenical is a lipase inhibitor, which means it works by blocking the absorption of fat. While that might seem to be the perfect weight-loss solution, there can be significant side effects, and the drug is meant to be combined with a low-fat, low-calorie diet.
• Meridia (sibutramine). This appetite suppressant product was removed from the market in the United States in 2010. The FDA initially approved the product, but the manufacturer stopped producing it after clinical studies showed that users had an increased risk of heart attack and stroke. The National Institutes of Health (NIH) recommends that anyone still using Meridia contact their physician to discuss alternative treatments.

• OTC Weight-Loss Supplements

• Alli (orlistat). This product has gained attention because it is a lower dose version of the drug orlistat, which is found in prescription Xenical. Alli is the OTC weight-loss product approved by the FDA. It works by blocking the body's absorption of fat. However, Alli is not a cure-all for obesity. For Alli to work properly, dieters still need to limit fat intake and make lifestyle changes. If you try to take the pill without making changes, side effects can be uncomfortable or even intolerable. Eating just one high fat meal may result in an inability to control bowel movements; loose or liquid stool; or oily discharge.
• Ephedra, ephedra-free products and bitter orange. When ephedra was banned from the market in 2004, a number of similar stimulants took its place. Most advertise they are ephedra-free and safe for dieters. They often contain bitter orange (citrus aurantium), synephrine or octopamine. Two of the most popular products, Xenadrine EFX and Advantra Z, were tested by researchers and still found to have unsafe effects on heart rate and blood pressure.
• Chromium. Sometimes marketed as chromium picolinate, products that contain this substance often claim to help you burn extra calories and decrease your appetite. However, the NIH found that chromium has no significant benefits for weight loss. Chromium is generally considered to be safe, but it is likely to drain your wallet without any significant benefit to your waistline.
• Green tea. Green tea can be consumed as a beverage or in pill form. It is often used to aid in weight loss or for improving mental alertness or lowering blood pressure. While green tea is safe when consumed in moderation, there is little evidence to support its use as a weight-loss supplement.
• Hoodia. This herb is sold as a hunger suppressant for dieters. Hoodia is extracted from a flowering plant and can be consumed in tablet, pill or powder form. There is no scientific evidence to support the claims that hoodia is an effective appetite suppressant, and its safety has not been verified.

• _Sources:

  _{Chromium. Office of Dietary Supplements, National Institutes of Health. Accessed: November 28, 2011. http://ods.od.nih.gov/factsheets/chromium}

  _{Heidi Michels Blanck PhD, Mary K. Serdula MD, Cathleen Gillespie MS, Deborah A. Galuska PhD, Patricia A. Sharpe PhD, MPH, Joan M. Conway PhD, RD, Laura Kettel Khan PhD, Barbara E. Ainsworth PhD. "Use of Nonprescription Dietary Supplements for Weight Loss Is Common among Americans." Journal of the American Dietetic Association March 2007, Pages 441-447 .}

  _{EatRight.org Weight Management. American Dietetic Association. Accessed: December 15, 2011. http://www.eatright.org/About/Content.aspx?id=8382}

  _{Sharpe PA, Granner ML, Conway JM, Ainsworth BE, Dobre M. "Availability of weight-loss supplements: Results of an audit of retail outlets in a southeastern city." Journal of the American Dietetic Association. 2006 Dec;106(12):2045-51.}

  _{Haller CA, Benowitz NL, Jacob P 3rd. "Hemodynamic effects of ephedra-free weight-loss supplements in humans." The American Journal of Medicine 2005 Sep;118(9):998-1003.}

  _{Weight Control Information Network. "Choosing a Safe and Successful Weight Loss Program". U.S. Department of Health and Human Services, National Institutes of Health. Accessed: November 28, 2011. http://win.niddk.nih.gov/publications/choosing.htm}

  _{"Weighing the Evidence in Diet Ads". Federal Trade Commission. Accessed: November 28, 2011. Government PDF}

  _{"Dietary Supplements For Weight Loss. Limited Federal Oversight Has Focused More on Marketing than on Safety." Janet Heinrich?Director, Health Care-Public Health Issues. Accessed: November 25, 2011. Government PDF}

  _{Amelia Hollywood and Jane Ogden. " Taking Orlistat: Predicting Weight Loss over 6 Months." Journal of Obesity October 2010 .}

  _{Green Tea. National Institutes of Health, National Center for Complimentary and Alternative Medicine.. Accessed: November 28, 2011. http://nccam.nih.gov/health/greentea/index.htm}

  _{Hoodia. National Institutes of Health, National Center for Complimentary and Alternative Medicine. Accessed: November 25, 2011. http://nccam.nih.gov/health/hoodia/}

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Need Weight Loss Support? Get it Here

One of the greatest predictors of adherence to an exercise program or diet is social support.? People who have weight loss support are more likely to stay motivated and stay accountable when the going gets tough.? But what do you do if the people around you don't support your weight loss efforts?? The answer is to get online and get connected.

The Weight Loss Forum at About.com is a network of dieters, exercisers, moms, dads, eaters, cookers, readers, shoppers, and people just like you who have had challenges and successes on the path to weight loss.?? Join the forum community to ask questions, comment on trends and products or just to find a few friends who understand your experience.

Use the Weight Loss Forum to:

• Get answers.? If you have a question about weight loss, chances are good that you are not alone.? Post your question on the forum and get answers from many different perspectives.
• Start a Journal. Many Forum participants document their weight loss journey by posting a journal online.? Start your own journal or read about other people's experiences.
• Become Accountable. Have you set a goal?? Did you make a New Year's resolution?? Make it public on the forum and let the community hold you accountable.
• Share Tips. Your weight loss experience is valuable. Help to guide another dieter or provide advice to a new exerciser here. You might both become inspired.

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Change the Way You Eat

Sometimes weight loss comes down to not only changing what you eat, but how you eat as well. Check out these 10 easy changes that could "automatically" help you lose weight.

1. Chew Slower

   We don't realize how fast we tend to eat. Most of us eat hurriedly -- between errands, in the car, during a work break. It becomes such a habit, by the time we get home, we don't slow down. When you have the opportunity to eat a meal at your leisure, do just that. By chewing more slowly, your digestive process gets a chance to work properly, you will be able to savor your food, and you'll be more likely to stop eating when you feel sated.

2. Color Me Hungry

   Did you know that certain colors may influence your appetite? For example, when eating from a red plate, you may actually eat more than if you were eating from a darker plate. The color of your kitchen may influence your eating, too. Reds, oranges and yellows as wall colors may have an appetite-stimulating effect (Ever noticed how brightly-decorated your favorite fast food eatery is?). Consider switching to cool colors like light blue or mint green.

3. De-stress Before Dinner

   Before sitting down for your evening meal, take a moment to relax with deep breathing, listening to a favorite calming CD, or taking a leisurely walk. You will do yourself and your digestive system a favor by eating in a more relaxed state. Stress also tends to cause overeating, so chilling out before your meal will help you better know when to say when.

4. Down Some H₂O

   Skip the diet soda and drink a tall glass of cold water before your meals. Doing so may help you feel fuller and prevent overeating. Plus, drinking ice-cold water may actually give your metabolism a tiny boost.

5. Clear the Area

   Once you are done eating, take a break in another room. The dishes can wait. Taking a moment to change gears -- such as, reading the paper or petting your dog -- will be a signal that you are absolutely done eating; sitting at the table to peruse the paper or continue a conversation may lead you to pick at leftovers or clean off your child's plate.

6. Don't Multitask

   Make it a point to avoid doing other activities while you are eating, such as reading a magazine or watching television. You will pay little attention to portion control and you will be less likely to notice when you begin to feel full.

   Plus, eating while you are doing that activity may become habit: For example, each time you watch television, you will automatically reach for a snack. Watching your favorite show -- what could be a calorie-free treat -- could then lead to weight gain.

7. Keep Food in its Place

   Try to eat only at your kitchen table or dining table. You will eat less -- and less often -- if you do not allow yourself to take food into the rest of the house, such as the living area or bedroom.

8. Downsize Your Dishes

   Using a smaller plate really can help you eat less. A study proved that even nutrition experts consumed more food when they ate from larger dishes and used oversized serving utensils. If they didn't notice they were eating more, how will the rest of us? Try using a salad plate for your dinner plate and your portions may downsize, too.

9. Soup and Salad for Starters

   Enjoy a small bowl of broth-based soup or a veggie-filled salad before your largest meal (typically dinner). If you are particularly hungry, try both. Soup will take a while to eat, which will allow it time to take the edge off your appetite; fiber-rich vegetables are naturally filling and will help you eat less later on.

10. Keep Seconds Out of Sight

    Even if you know you are probably going to eat two servings of a particular food -- such as bread -- start out by putting only one slice on your plate. If you have to stop and think before you go back and get that second helping, you will be more likely to consider doing without it. If it is already sitting on your plate, it's most likely a done deal.

To learn more about the basics of weight loss, sign up for our free weekly e-mail course, Weight Loss 101.

_Source:

_{Wansink B, van Ittersum K, Painter J. "Ice Cream Illusions: Bowls, Spoons, and Self-Served Portion Sizes". American Journal of Preventive Medicine. 2006;31(3):24–243.}

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The High Cost of Drinking: Alcohol and Weight Loss

A new report about drinking revealed surprising facts about the alcohol consumption habits of Americans. According to the Centers for Disease Control, one in six people binge drinks about four times per month.? On average these drinkers consume eight drinks per binge.

In addition to a wide range of health, economic and social consequences, binge drinking can make weight loss nearly impossible.? The calories consumed during one binge could easily total 1000 calories or more.? But even moderate drinking can make weight loss difficult.

Calorie Counts for Popular Drinks

Often, dieters count calories that they consume during meals and snacks, but forget to include the calories that they drink.? If you're dieting and not losing weight, this could be the cause.? Alcoholic drinks can pack a major caloric punch.? Even if you drink in moderation, the calories in some of these popular drinks can easily derail your diet.

• Dark Beer: 170 calories or more
• Mojito: 200 calories
• Gin and Tonic: 180 calories
• Margarita (restaurant prepared): 156

Best Options for Dieters

If weight loss is on your agenda this year, think about cutting back or removing alcohol from your diet completely.? If you choose to drink, replace one of the higher calorie drinks with a small glass of wine.? Four ounces of red wine contains 100 calories and a similar sized glass of white wine contains only 75.? Beer makers also provide several lower calorie options.? ?Get calorie counts for more drinks at caloriecount.com

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Free Weight Loss Tools Help Dieters

Just in time for the new year, the USDA has released new weight loss tools to help you manage your diet and physical activity.? The SuperTracker tools, which include a food log, a weight manager, and a physical activity tracker, are free so that dieters can set and reach weight loss goals without breaking the bank.

One of the most difficult parts of the dieting process is finding a plan that meets your needs.? For many, budget is a primary issue.? The USDA's recently updated food guidelines along with the SuperTracker tools offer dieters many of the same services of the higher priced programs for free.

SuperTracker tools allow you to:

• Identify personal diet and exercise recommendations
• Set goals for weight loss, healthy eating and physical activity
• Maintain? a weight loss journal
• Measure your progress
• See calorie counts for a wide range of foods
• Get tips, support and weight management pointers from a virtual coach

A great feature of SuperTracker is that the diet can be customized based on personal preferences.? According to a USDA release, the goal was to provide nutrition and physical activity information to as many people as possible. "Americans eating styles vary greatly based on many factors including culture, lifestyle preferences, and health status. Features within SuperTracker allow flexibility to link and create unique combinations to accommodate personal preferences. "

If you find yourself diet shopping in January, add this plan to your list of candidates.? Then choose the best diet for you, based on your own lifestyle and preferences.

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Weight Loss Motivation from Award-Winning Video

If you need weight loss motivation, a new award-winning YouTube video might be just the thing to give you a nudge towards making a healthy decision.? "Choices" illustrates how making simple changes throughout a typical day can have a positive impact on your health.? Many times, taking small steps can lead to a larger investment in a weight loss program.

The short video was the winning entry from the Exercise is Medicine Facebook contest that took place last year.? Exercise is Medicine is a program developed by the American College of Sports Medicine and the American Medical Association to help educate both the public and the medical community about the importance of exercise.

If the idea of going on a full-scale diet is too much for you at this time, consider making some of the small changes illustrated in this video. ?Visit Exercise is Medicine to see a full library of videos about different ways to start an exercise program.

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Mexican Dining

Mexican restaurants offer a variety of diet-friendly menu menu options. Our dining out "Quick Guides" list the best and worst dishes at many different types of restaurants. This guide will help you make healthy choices at Mexican restaurants.

Choose:

• gazpacho
• chicken or vegetable fajitas
• grilled chicken-based dishes (e.g., arroz con pollo)
• grilled seafood-based dishes (e.g. camarones de hacha)
• salsa and picante sauces
• soft tacos with chicken or beef
• tamales
• chicken flautas
• fish tacos
• chile con carne (hold the cheese)
• pico de gallo

Avoid:

• chips
• guacamole
• nachos
• chimichangas
• quesadillias
• crunchy tacos
• taco salad
• chorizo sausage
• sour cream
• sopapillas

To search the nutritional information for many other restaurant foods, visit About.com's Calorie Count.

More dining out "Quick Guides":

• Indian Restaurants "Quick Guide"
• Greek Restaurants "Quick Guide"

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DASH Diet Tops List of Best Diets

The DASH diet has been named the best diet by U.S. News and World Report.? A panel of experts evaluated 25 diets and chose the best weight loss program based on several factors.? According the the Los Angeles Times these included seven different health-related criteria as well as "how well they generated short- and long-term weight loss."

Dietary Approaches to Stop Hypertension (DASH) is a government-endorsed program designed to fight high blood pressure.? Dieters on the program eat foods that are low in sodium including plenty of fresh fruits and vegetables, whole grains, lean protein and low-fat dairy products.?? While the program was designed to fight hypertension, it is also very effective for weight loss.

Other diets that fared well on the list include:

• Weight Watchers
• Jenny Craig Diet
• Volumetrics Diet
• Therapeutic Lifestyle Changes Diet
• Mediterranean Diet

If you find yourself diet shopping, the DASH Diet is a good place to start.? But be sure to evaluate several weight loss plans before choosing the best diet for you.? Often, what works for one dieter may not work for another.? And if you are not quite ready to commit to a full-scale diet, there are still small changes you can make to improve your health.

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Burn Calories with Fun Family Fitness Activities

Trying to squeeze in a workout during the hectic holiday season? Why not add a fitness activity to a family get-together?? Not only will you burn extra calories, but exercising together lightens the mood, helps to build camaraderie,? and sets a good example for younger members of the family.? Even older members of the family may benefit.? A recent study published in the New England Journal of Medicine found that obese older adults who combine weight loss and exercise enjoy better physical functioning as they age.

Create a new tradition by adding one of these activities to a family get-together.

• Walk. Put the roast in the oven and head out for a hike.? Look for nearby trails at a local nature center or search out parkway paths that combine both hilly and flat terrain.? If getting to a park isn't convenient, a moderately paced 60-minute walk around the neighborhood will burn about 225 calories.
• Flag football or tag. Energetic members of the family might enjoy team sports such as tag or flag football.? Both games include short bursts of intense activity which are great for raising your heart rate and burning calories.
• Dance games/DVDs. If outdoor exercise is out of the question, take advantage of the current trend in pop culture.? Let the teens in your family instruct a Dance, Dance Revolution session on their Wii or other gaming device.? Pop in a Dancing with the Stars DVD, or let the senior members of the family teach ballroom dance steps to the group.? Fox trot for an hour and you'll burn about 200 calories!

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South Beach Diet A to Z - When can Alcoholic Beverages be Consumed - Alcohol on The South Beach Diet - Beer Wine Liquor on the SBD

South Beach Diet A to Z: Alcoholic Beverages

When can Alcoholic Beverages be Consumed on the SBD?
Alcoholic beverages are not allowed during Phase 1 of The South Beach Diet. The only exception is the use of wine in cooking during Phase 1. Dry table wine is nearly carb-free so you can use it while you're cooking without it affecting your dieting success or your blood sugar.

(Dessert wines and liquors, on the other hand, should not be used in cooking because of their sugar content.)

Certain drinks such as red or white wine (which Dr. Agatston recommends over other alcoholic beverages), can be consumed once you begin Phase 2 of The South Beach Diet. If you don't need to stay on Phase 1 any longer than the initial 14 days (obese individuals may extend Phase 1), that means you'll be going "cold turkey" for just two weeks.

Alcoholic beverages contain few carbohydrates, but the reason Dr. Agatston doesn't allow them in Phase 1 is due to the way alcohol is converted by your body: It turns into sugar. This will cause your blood sugar to spike. Remember, the purpose of Phase 1 is to level out your blood sugar so cravings for "bad" carbs will subside and you'll begin losing weight.

There are guidelines for alcohol consumption in Phase 2 of The South Beach Diet which you will find detailed in the plan. Moderation is the key. One or two glasses a day is recommended as the cut-off; the serving size of your drink varies with the type you choose.

For example, according to The South Beach Diet online, Phase 1 can allow you three to four ounces of wine in each serving, but if you choose gin instead, each serving can only contain 1 1/2 ounces.

Some beverages remain off-limits even during Phase 2 of The South Beach Diet. These include beer, liqueur such as Kahlua, brandy and wine coolers (due to added sugar).

Last but not least, if you're on Phase 2 and you're going to imbibe, make sure it's during or immediately following a meal because doing so will affect the way your blood sugar reacts to the drink.

Return to
South Beach Diet A to Z

Suggested Reading:
?The South Beach Diet by Arthur Agatston, MD
?The South Beach Diet Good Fats Good Fats Guide
?The South Beach Diet Cookbook
?The South Beach Diet Quick & Easy Cookbook

Source:
The South Beach Diet : The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss, Arthur Agatston, MD, St. Martin's Griffin (April 19, 2005 edition).

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Resolve To...

Did you resolve to lose weight again this year? New year's resolutions are hard to stick to, mostly because you have a full 364 days to screw them up and one day of iron-willed resolve to keep them. Instead, weight loss should be about making changes you can stick to for a life time. It's time to get real about resolving to lose weight this year. I have a few "mini resolutions" that I think will help you start out your new year's weight-loss efforts on the right track:

This year, resolve to...

• Take it one day at a time.

  Weight loss isn't about what you do on one day; it's about what you do today, the next day, and the day after that. Just like you didn't gain all of your extra weight in just a matter of days (it probably took years) it's going to take a while to take it off. Expecting big results in little time makes losing weight only that much harder. Forget that you've ever heard the fad diets that promise "Lose 30 pounds in 30 days!" -- it just won't work. Strive for a half a pound to two pounds lost a week. Take it one day... one pound... one meal... at a time and you'll be much more likely to succeed.

• Make realistic goals.

  Remember my size 6 pipe dream? Few of us will ever fit into the size we wore when we were say, 15. It's just not feasible. With time, our bodies change and despite your best diet and exercise efforts, you may be unable to shape your body into what it once was. Instead of striving for a previously-held size or weight, create a new goal based on a 10% loss of your current weight, or, one dress size within three months. By making a more realistic initial goal, you will be less likely to become discouraged and give up. When you reach that first goal, you can then set a second... and a third, and so forth.

• Eat more fruits and veggies.

  By simply adding more produce to your diet, you may find that you begin eating less and thereby lose weight without making any additional dietary changes. The fiber in produce helps keep you feeling full and satisfied which may help you eat less (and less often). Plus, you'll get the extra benefits of taking in additional vitamins and minerals for a strong immune system -- something we all need in the wintertime. Start out slow by adding a piece of produce to each meal and you'll be more likely to make it a lasting habit.

• Not give in to all-or-nothing thinking.

  Repeat after me: One minor slip-up does not a weight loss failure make! I had a hard time with this one myself so I've truly learned by experience that no time is a good time to give up. Even if you've given in to overeating during the holidays and haven't moved a muscle, that doesn't make your weight loss goals a lost cause. Tomorrow, if you go to an all-you-can-eat buffet, that doesn't mean you should throw away all your fruits and veggies the day after. (Yes; I've done this type of thing!) Giving in to all-or-nothing thinking creates a vicious cycle of losing-gaining-losing that isn't good for anyone. Judging your success on the basis of "one bad day" or giving up entirely because you "blew your diet" today isn't taking into account the big picture. Every time you have a slip-up, get right back "on the wagon"; you'll feel better about yourself and your tenacity will be reflected on the scale.

• Keep a journal.

  Keeping a journal - whether it be a detailed food diary or a simple journal about your feelings and experiences about losing weight -- is a vital part of staying motivated and inspired. Not only is it a way to vent your emotions and frustrations about losing weight, it is also a handy method for charting your progress and problem areas. Each week, take the time to review your previous entries. Where did the mistakes happen? Why did you overeat? What can you do to change your habits? Your journal will help you address many questions you may have otherwise left unanswered.

Get your New Year's resolution off to a great start by signing up for our daily weight loss tips e-Course! New Year, New You will bring you 31 days of tips you can start using right now!

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What is Induction?

Induction on the Atkins Diet is the introductory phase of plan. It is sometimes referred to as the "start-up diet" by Atkins dieters. The Induction phase typically lasts for 14 days and often leads to significant weight loss. Here is some basic information about what Induction is like on the Atkins Diet:

The Purpose of Induction on the Atkins Diet

The purpose of the Induction Diet is to induce a change in your body chemistry that leads to lipolysis (burning fat for energy) and a secondary process known as ketosis. During ketosis, the body switches from using glucose for energy (since sufficient dietary carbs are not available) to using fat. Dr. Atkins suggests that this process not only leads to fat-reduction, but also helps to suppress your appetite.

More: The Purpose of Induction on the Atkins Diet

Strict Guidelines on Induction

Induction is a very rigorous part of the Atkins plan and it requires strict reduction in carbohydrate-intake. That means giving up many common foods such as bread and baked goods. You are only allowed to consume between 15 to 20 grams of certain carbohydrates during the Induction Diet.

You will need to track the carb content of your food to stay in the recommended range of grams. An example of one day's carbohydrate-intake could include a small salad at both lunch and dinner and a serving of allowed cooked vegetables at one meal.

Rules of Induction on the Atkins Diet

There are a number of rules that you will carefully follow on the Induction phase of the Atkins Diet. In addition to adhering to the maximum carbohydrate limit mentioned above, you will need to avoid certain products such as chewing gum or cough drops due to their sugar content. Same goes for beverages containing alcohol or caffeine.The rules also require you to eliminate a number of foods that are completely off-limits such as fruit and grains (Dr. Atkins stresses they should be completely eliminated -- not even a "taste" is allowable!).

You will build all of your meals and snacks around a list of "allowed" foods. This portion of the plan consists largely of protein and fat in addition to the small amount of allowed carbohydrates. Some allowed or "free" foods on the Induction phase of the Atkins Diet include salad vegetables, tuna, aged cheese, ham, okra, scrambled eggs, and turkey.

When the Induction phase of the Atkins Diet is complete, you will be allowed to add additional foods back into your diet.

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Note: The Induction Diet should not be followed by pregnant or breast-feeding women or anyone with severe kidney disease. Please consult your doctor before beginning this or any diet.

_Source:

_{Atkins, Robert C., MD. Dr. Atkins' New Diet Revolution. New York: Avon Health, 2002.}

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Are You Resolved?

Are you resolved to meet your weight-loss goals this year? If better habits and achieving a healthier weight are among your new year's resolutions, give yourself a pat on the back for making your health and yourself a priority. Now comes the hard part ... sticking to it! Here are a few tips to help you keep on track with your weight-loss resolutions:

Get the "Write" Stuff

Journals, food diaries, grocery lists, to-do lists ... you write down a lot of things to stay on-track, so why not add your new year's resolutions? Brainstorm all of your goals onto one piece of paper and then rewrite each individual goal as a contract with yourself. For example, one of my resolutions this year is to limit myself to one diet soda daily; I simply signed and dated a note card stating this and put it on my fridge with a magnet so I am reminded each time I open the door. Put your contracts somewhere that will remind you of the promises you have made -- this boost will be helpful when your motivation wanes.

Save the Date

If you just say you're going to meet your goal some time this year, that's probably too open-ended. You may fall into the "I'll-start-my-diet-next-Monday" trap if you leave your timeline wide open. Instead, mark your calendar for a certain date for each goal you want to meet. By June I would like to walk two miles a day. I have a set date and I know I need to work up to those two miles starting out with 10 additional minutes of walking per day this week, 15 minutes more next week, and so forth. Having that timeline reminds me that I can pace myself according to my goal rather than doing too much, too soon.

Make (and Meet) Mini Goals

A goal that's too big can be so overwhelming that you never even get started toward meeting it. Make small changes every week and they will add up in time. It's easier to move individual stones than a whole mountain. Here are some examples of weekly changes you could incorporate into mini-goals:

• Week One: Drink 8 glasses of water per day.
• Week Two: Take the steps at work instead of the elevator.
• Week Three: Switch to diet sodas instead of sweetened beverages.
• Week Four: Eliminate fried foods from my daily diet.
• Week Five: Eat one vegetarian meal per week.

The small changes you can adapt to as your new way of life will be what leads you to long-term success.

Call in the Calvary

Weight loss is difficult in the best of circumstances, so don't try to go it alone. Tell your friends and family what you want to accomplish and how they can help you. Telling someone else your goals will make you feel that much more dedicated to reaching them. And maybe you'll even find a weight-loss buddy among your peers; buddying up is a great way to stay motivated.

Track and Reward

Keep your momentum going strong by charting your progress and setting up your own rewards system. For every five pounds you lose, for instance, you could treat yourself to something special: Five pounds could mean a new paperback book and 10 pounds, a new department store lipstick. Reaching a milestone like 25 or 50 pounds could mean something really special like a weekend getaway. Set the rewards you want now so you can look forward to them as you work toward your goals.

Get Real

Nothing sets you up for failure more than unmeetable expectations. If you set an unrealistic goal (i.e., losing 20 pounds in one month), you will become discouraged when that doesn't happen. The best weight loss is slow and steady -- around one to two pounds a week. If a diet leads you to lose much more than that, it may not be healthy and the weight probably won't stay off. Most of us took years to gain the weight we are trying to lose, so there is no reason we should expect it to come off in a short time.

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