The following is an article I wrote for a now defunct local paper that I think does a fairer job of describing Atkins' Diet than much of what I have read.
Low fat diet - Low fat diets are known not to work. As we all know there are millions of low fat products that were introduced a few decades ago. Mankind hoped that this would lower obesity but instead it has increased over the latest decades. It is important to know that fat is important to eat. We could of course use the good fats instead of the saturated fats. We love fat and you know why? We have survived thanks to fat, this is a great kind of energy that is also easily stored in our body for later usage. The major problem with a low fat diet is that we just don't lose enough weight. Try excluding 90 % of the fat from your diet for a month and you'll learn that it is not enough and your food will not be as tasty.
Are the foods on the diet easy for you to find at your local markets? Can you afford them? Changing your eating habits does not have to break your budget. And make sure there are plenty of things on the diet that are familiar to you.
The South Beach Diet makes many promises and claims that have not been proven by research studies, but as with the other diets, people have lost weight, and they find it easier to stay on this regimen than the Atkins low carb diet.
This doesn't mean go off your diet. Instead, increase your calories (no more than 500 calories per day), mainly from carbohydrates to give your system a 'break' from calorie restriction. After the 7-10 day period cut your calories back down and your weight loss will start back up. This strategy works well if you have been dieting for a long time.
First, does the diet include lots of fresh vegetables and fruit for antioxidants, whole grains and nuts for fiber and vitamins, and protein sources that rely more on fish and poultry than red meat? Will you be eating enough calories to get the nutrition you need in order to live with and fight diabetes?
Here is a word of warning about dehydration. If you are seeing dark purple consistently, please make sure you are drinking enough water. Sometimes the dark purple indicates dehydration. Make sure you keep yourself hydrated properly when on the ketogenic plan.
There has been much discussion recently about whether the cyclical Vegetarian diet can be maintained over a long period of time. The discussion usually focuses on the imbalance associated with low carbohydrate consumption. Part of the diet plan includes carbohydrate loading for a 36 hour period, usually on the weekends. At that time, you are free to eat carbohydrates. This does two things. First, it gives the dieter an incentive during the week; pizza on the weekend! Second, it replenishes the carbohydrates lost which helps in balancing the system and giving energy for the next cycle.
Protein shakes are a handy way to supplement your diet and add a great deal of protein in one meal. There are hundreds of different protein brands on the market so try to find something basic and with good nutrition information. 100g of whey protein has 31g of protein, 9g of fat and 49g of carbs.
That is pretty much it! It takes dedication to no eat carbs through out the week as a lot of foods have carbs, but remember you will be rewarded greatly for your dedication. You must not stay in the state of ketosis weeks on end as it is dangerous and will end up with your body turning to use protein as a fuel source which is a no no. Hope it's helped and good luck dieting!