Can't speak to the Atkins format, over time. For myself, it's a bit too much fat and protein overall. Have done weeks of it (DIY), now and then, but not for months at a time.

Have gone through my own transformation over the past couple of years, by following these basic guidelines:

• Fitness activity -- 45-60mins of something, every day. Gotta make the time. No way around the benefits that fitness can provide. Diet alone won't cover it. Got to get those muscles into gear, if for no other reason than avoiding injuries by being stronger, but also to kick your metabolism into gear again. Can park further away, then walk; can take a lunch on the run (or walk), taking that 60mins to hike around the neighborhood instead of heading out to a sit-down lunch; and can do a surprising amount with a couple of hand weights, a towel and a floor mat in 30mins+ at home. Make the time, as there are no good replacements.
• Near-elimination of manufactured sugars as toppings, ingredients.
• Near-elimination of packaged processed grains.
• Avoidance of products with packaged labels, particularly those with ingredients you cannot pronounce and/or don't know.
• Going raw, lean and simple -- focus on fresh vegetables, some fresh fruits, lean meats, some seeds and nuts, and the avoidance of additives (chemicals, antibiotics, false foods different than the animal's normal and natural diet).
• Some fat, protein, fiber in every meal and in every snack. This balance can help moderate production of blood glucose (lower glycemic response), help bump your metabolism by making it tougher to extract energy from what you eat (fats, proteins), and providing you with longer-lasting energy stores.
• Avoidance of all sauces, spreads, squirt-bottle dressings and the like. Instead, go for simple herbs (fresh and freshly-ground), mustard, spicy and flavorful veggies (ie, peppers, chilies). Can do, say, a good quality olive oil, but in small amounts.
• Avoidance of liquid calories -- alcoholic beverages, sodas, juices, milk. Small amounts can be fine, but unrestricted amounts can result in a great number of calories (and sugars) you might not even know you're consuming.
• Having a small snack that's relatively high in fats and proteins (ie, a quality 'energy' bar, or a cup of yogurt with some almonds, for example) can curb hunger until the next meal comes along.
• Making your own meals and snacks -- make your own soup, freezing the extra for later; make your own salad; make your own fruit/veggie/yogurt blends; find one new, simple dish each month that you can make in under 30mins, one that's balanced and healthy.
• For liquids, focus on water. And monitor the color of the output. If it's colorful or aromatic, boost the amount of fluids you're drinking.
• Moderation in everything.
• All meals balanced.
• No more than ~350 calories per meal, or ~100 calories per snack. Uncertain what your overall caloric intake is right now. But 3x meals and 3x snacks amounts to under 1500 calories per day.
• Portion size -- Close your two fists. The amount of volume taken up by those can be a maximum on the volume of food to consume at any one sitting. Focusing on the above food changes and then placing this max-size limit on consumption can help to dramatically curb your intake of belt-busting foods.
• If after 3mos you don't notice a solid reduction in overall weight, cut another quarter (or even a third) off the overall portions you're consuming. Don't be afraid of using the "doggie bag" or boxing up leftovers for later.
• If any medical issues or serious concerns, run the ideas by the doctor or a qualified dietician who can take into account your particular situation.

Will take a couple months to start noticing all the changes, but I think you will find you'll have greater energy, fewer spikes and sags, fewer hunger pangs, along with weight loss. Your attention and focus should improve, as your vitamins and minerals get back in balance.


Here is a link that might help: World's Healthiest Foods.