Here is a simple alternative to Atkins.
Don't eat sugar. Don't eat bread.
Don't do long distance cardio or weights. Do sprints and push ups 3 times a week.
That's not easy, but it is simple. If you do that, you will dramatically transform your body. It's that simple.
I'm pretty sure Atkins would agree.
That's my $.02.
Sugar, by the way = sucrose.
Fruit is good.
http://www.mattfurey.com would agree with you that's for sure.
I do about what you said, but I do lift weights as well.
Hindu Squats, and back bridges are great too!
Don't do sprints though, I should....