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Atkins and Exercise



There is a lot of attention paid in the Atkins diet plan towards food and cooking. It�s true that your food choices on the diet are of utmost importance. But a lot of people make the mistake of ignoring exercise. The newly released Atkins food pyramid shows the importance of exercise. It shows an increase in food options with increased activity. Exercise is important on the Atkins diet, and important for everyone�s overall health.

Exercise is beneficial to body, mind and soul. It has many major benefits, even at limited levels. It not only burns fat but it boosts your metabolism and increases circulation. Daily exercise helps your body eliminate toxins through sweat glands and lymph systems. It is especially important to all low-carb weight loss programs because it regulates blood sugar levels.

Physical exercise is essential for Atkins diet success. Without exercise, your body isn�t configured to process carbohydrates successfully. Research has shown that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This means that exercise doesn�t only help you lose weight, it will help you keep it off too. Exercise will teach your body how to process the carbohydrates in your diet. When you exercise regularly, you�ll be able to eat more carbohydrates over time because your body will use them efficiently.

There are two basic types of exercise: aerobic exercise and anaerobic exercise. The best regimen combines these two forms each week.

Aerobic exercise�s primary goal is to increase your heart rate. This causes your body to consume more oxygen and it gives all of your cells a fresh supply of oxygen. If you�ve been without physical activity for a while, many of those cells have been deprived. Aerobic exercise will regenerate them and help you feel better in times when you aren�t exercising.

If you�ve been inactive for a while, it may take some time to get used to your new aerobic workouts. You may want to get some advice from your primary care doctor or a professional aerobics instructor. Make sure to start slowly to give yourself time to adjust to your new movements. It�s essential that you learn how to stretch and warm up correctly in order to avoid muscle strain. Some good beginning aerobic activities include walking, golf, tennis and dancing. These activities won�t cause a lot of strain on your body, but they will get your heart moving. Start slowly and set small goals for yourself. For example, if you are starting a walking program begin by walking four blocks. Then increase your training to five blocks, then six. Your body will respond well to the exercise�after all your body was meant to move!

Anaerobic exercise includes any activity that isn�t technically aerobic. Most of the exercises in this category build muscle mass. Weightlifting and strength training are examples of anaerobic exercises. Working out with weights is an important part of losing weight. As you lose fat, you�ll need to replace it with muscle in order to stay lean. Don�t be afraid of working out with weights. You won�t need to become a bodybuilder. Weight bearing exercises like isometrics and resistance training will help improve your bone density, your posture and your fat burning potential.

If an exercise program is not part of your weight loss efforts, you are setting yourself up for failure. Make a commitment to incorporating exercise into your weight loss efforts and you�ll see the results immediately.

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Atkins Shopping Tips



When you start the Atkins diet, you are entering a new world of eating. And nowhere is that more apparent than at the supermarket. Suddenly, all of your stand-by foods like macaroni and cheese, pasta and bread are no longer on your shopping list. When you go shopping for the first few times you may feel like a fish out of water. However, with a bit of practice you�ll feel just as comfortable as you were with your previous shopping lists.

Successful Atkins shopping starts before you reach the store. There are many resources for shopping lists online and in Atkins books. Before you head for the store, make a list of the week�s recipes and then decide what you�ll need to make each meal. Make sure to purchase low-carb snacks for in between meals.

Also, plan for modifications to the meals for other people in your home. You won�t be able to make totally different meals for yourself and your family for the long term. The best approach is to use the main meat dish for your meal for the entire family and then a carbohydrate side dish for your family. For example, if you are eating meatloaf you can add half a potato for the other members of your family.

Once you�ve made your meal plan for the week, its time to hit the store. When you arrive, buy your protein items and produce first. This may sound very simple and like it won�t make much difference, but it will. Once you�ve filled your cart with all of the acceptable foods, there won�t be room for much more.

Consider buying your meat in bulk. This will save you lots of money if you know where to get family sized packages of meat. When you buy meat in large quantities, you can also cook it in bulk as well. Taking time a few days per week to cook meat makes it simple to follow the Atkins plan. You can cook your meat before hand and have it ready to go when you need it. You can purchase ground beef, chicken pieces, small steaks and even seafood in bulk.

Cheese, if you can tolerate it, can also be purchased in bulk. Many stores offer store-brand cheese in large bricks. You�ll need to make sure to read the labels before you purchase any cheese. Make sure that when you eat cheese to eat some fiber (salad or raw veggies) as well. Having large blocks of your favorite cheeses on hand can make it easy to grab a quick snack between meals.

As you walk around the store, stick to the outer edges. The outer aisles have the freshest food. Think about your neighborhood grocery store. Most often the deli, the meat counter and the produce section are all along the sides of the store with the packaged items in the aisles. This is especially important if you are in the initial phases of the Atkins diet. You�ll want to stay away from all packaged foods during induction, even if they are low carb packaged foods. Once you add more carbohydrate grams to your daily limit, you can start to experiment with low-carb packaged foods.

That leads to the next important tip � read the labels! Just because an item says it is low carb, it may have hidden sugars. Do your investigative work at the grocery store so you won�t get home with products that cause you to gain weight.
Shopping for the Atkins diet will take some time to get used to. You�ll be navigating parts of the grocery store that you may not be familiar with. You�ll also be purchasing items you�ve never cooked before. However, with planning and dedication low carb shopping will become easier. Just remember to make a list before you visit the store and stay toward the outer aisles of the grocery store. In no time, you�ll be an experienced low carb shopper.

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