| Meat Baby Back Ribs Beef Roast Beef Short Ribs Beef Steaks Corned Beef Deli Meats - Roast Beef (watch for nitrates!) Ground Beef Poultry Canned Chicken Chicken pieces, (thighs, legs, wing, breasts) Chicken Tenders Chicken, whole and whole cut-up Cornish Hens Deli meats: Turkey, Chicken (watch the nitrates!) Duck Goose Pheasant Pre-cooked chicken strips Pre-cooked Rotisserie Chickens Quail Turkey: whole, breast, leg portions, or ground Pork Bacon (watch the nitrates!) Deli - Ham (watch the nitrates!) Ground Pork Ham Italian Sausage (watch the nitrates!) Pork Chops Pork Roasts Pork Steaks Pork Tenderloin Sausages (watch the nitrates!) Fish Canned Salmon Crab (real, not imitation) Flounder Herring Salmon Sardines Scallops Shellfish Shrimp Sole Trout Tuna Fish Spices And Condiments Real Bacon Bits Cajun Spice Capers Chili Powder Dry Packet Dressing & Dip Mixes Garlic Powder Garlic Salt Horseradish Hot Sauce Lowcarb BBQ Sauce Onion Powder Paprika Parmesan Cheese Salt & Pepper Salad Dressings Salsa Soy Sauce Vinegar Worcestershire Sauce Yellow and Brown Mustard Low Carb Syrups and Sweeteners Syrups Sweeteners | Non-Starchy Vegetables Artichokes Asparagus Avocado Bean Sprouts Bell Peppers (green, red, yellow, orange) Bok Choy Broccoli Brussel Sprouts Cabbage Canned Artichoke Hearts Canned Asparagus Canned Beef Broth Canned Black Olives Canned Green Beans Canned Green Olives Canned Greens Canned Mushrooms Canned Pickles Canned Sauerkraut Canned Spinach Cauliflower Celery Cucumbers Fresh Spinach Green Bell Peppers Green Onions Greens Hot Peppers Leeks Lettuce Mushrooms Napa Cabbage Okra Portabella Mushrooms Radishes Snow Peas Spaghetti Squash Yellow Onions Yellow Squash Zucchini Fats / Oils Bernaise Sauce Hollandaise Sauce Mayonnaise Olive Oil Peanut Oil Sesame Oil Sunflower Oil Vegetable Oil Dairy and Non Dairy Cheeses (hard) Butter Cream Cheese Eggs Heavy Whipping Cream Sour Cream Snacks and Other Goodies Jello Sugar-Free Gelatin Mix Pork Rinds Heavy Cream Drinks Bottled Water Coffee (decaf) Crystal Lite Diet Soda Sugar Free Tang Tea (decaf) Note: Just because an item says sugar free doesn't mean it is low carb. Check labels carefully!! |
Monday, August 3, 2015
Low Carb Shopping List
Low Carb Shopping List
How to Read a Food Label - Just the facts? Not quite!
How to Read a Food Label - Just the facts? Not quite!
Cheri received permission from Atkins to re-print this text. To ensure that consumers know what is in the foods they buy, the Food and Drug Administration (FDA) requires that the packaging of every manufactured food product display certain information. For starters, ingredients must be listed in descending order of weight. Labeling must also include a "Nutrition Facts" panel (see example, below). Although the intent is informational, such labels do not supply all the facts, especially when it comes to carbohydrates. But once you know the secret to figuring out how many carbs really count when you follow the Atkins Nutritional Approach™, the labels will become easy reading.
Backing Into a Carb Count
Almost everything displayed on the Nutrition Facts panel is based on specific laboratory procedures, called assays, regulated by the FDA. The quantity of fat, protein, ash and water can all be directly and exactly assayed. (Water and ash need not be listed on nutrition panels.) Carbohydrates, however, are the exception. Instead, the amount of carbohydrate is arrived at only after the above four components are directly computed. In other words, what is not fat, protein, ash or water is called carbohydrate.
All Carbs Are Not Created Equal
To complicate matters still further, carbohydrates are comprised of several subgroups, which include dietary fiber, sugar, sugar alcohol, and other carbohydrates—a kitchen-sink grouping of gums, lignans, organic acids and flavonoids. (These individual items can be assayed.) The FDA requires that a nutrition label include the total carbohydrates. The amount of dietary fiber and sugar must also be listed. However, the law does not require that other carbohydrate subcategories appear. Some manufacturers voluntarily include the subcategories of sugar alcohol and "other carbohydrates."
Not all types of carbohydrates behave the same way in your body. For example, when your body digests table sugar, it turns it immediately into blood sugar. Other carbs, such as sugar alcohols, have a minimal impact on blood-sugar levels; still other carbs, such as dietary fiber, pass through your body without having any impact on blood-sugar level. To date, the FDA has not focused on these important biochemical differences and treats all carbohydrates alike.
The Impact on Blood Sugar
When you look at a food label, you do not see a number for the carbs that have an impact on your blood-sugar level, what we call "the carbs that you need to count when you do Atkins," or the Net Carb count. (For more on Net Carbs, see The Skinny on Net Carbs.) Fortunately, you don't have to be a food scientist or math whiz to figure it out. To calculate the carbohydrates that count, simply subtract the number of grams of dietary fiber from the total number of carbohydrate grams. That's right. A little simple subtraction, and you've got the number. Actually, this number is a conservative one because most labels don't give you the additional information you would need to do further subtraction, such as the amount of sugar-alcohol grams contained in the product.
What Is a Serving?
There is another rather sneaky aspect of nutrition labels. In the old days, when you were still drinking such things, you may have purchased a 20-ounce bottle of flavored ice tea sweetened with corn syrup. That's one serving, right? Wrong! Look carefully at the Nutrition Facts label and you will see that a single serving is calculated not as the 20 ounces in the bottle but as eight ounces. You are expected to share that bottle with a friend and a half. That means that all those calculations about carbohydrate content, sugar content and calories are for only eight ounces, not the whole bottle.
So, whenever you check a label to make sure you are not going over your daily carb count, double-check the serving size as well. And if you are planning to have more than what is considered one serving, multiply the adjusted carb count by the appropriate number of servings.
Here is what else you should be aware of on a nutrition label:
At Atkins Nutritionals, Inc., we try diligently to provide customers with all the information they need to do Atkins. Therefore, our labels include the net grams of carbohydrates (those that impact your blood sugar) as well as total carb grams. For example, an Atkins Advantage™ Bar may contain 19 grams of total grams of carbohydrate as defined by the FDA. But, of that total, 15.5 grams comprise dietary fiber, sugar alcohols and other indigestible carbohydrates, for a net carb count of 3.5 grams.
Cheri received permission from Atkins to re-print this text. To ensure that consumers know what is in the foods they buy, the Food and Drug Administration (FDA) requires that the packaging of every manufactured food product display certain information. For starters, ingredients must be listed in descending order of weight. Labeling must also include a "Nutrition Facts" panel (see example, below). Although the intent is informational, such labels do not supply all the facts, especially when it comes to carbohydrates. But once you know the secret to figuring out how many carbs really count when you follow the Atkins Nutritional Approach™, the labels will become easy reading.
Backing Into a Carb Count
Almost everything displayed on the Nutrition Facts panel is based on specific laboratory procedures, called assays, regulated by the FDA. The quantity of fat, protein, ash and water can all be directly and exactly assayed. (Water and ash need not be listed on nutrition panels.) Carbohydrates, however, are the exception. Instead, the amount of carbohydrate is arrived at only after the above four components are directly computed. In other words, what is not fat, protein, ash or water is called carbohydrate.
All Carbs Are Not Created Equal
To complicate matters still further, carbohydrates are comprised of several subgroups, which include dietary fiber, sugar, sugar alcohol, and other carbohydrates—a kitchen-sink grouping of gums, lignans, organic acids and flavonoids. (These individual items can be assayed.) The FDA requires that a nutrition label include the total carbohydrates. The amount of dietary fiber and sugar must also be listed. However, the law does not require that other carbohydrate subcategories appear. Some manufacturers voluntarily include the subcategories of sugar alcohol and "other carbohydrates."
Not all types of carbohydrates behave the same way in your body. For example, when your body digests table sugar, it turns it immediately into blood sugar. Other carbs, such as sugar alcohols, have a minimal impact on blood-sugar levels; still other carbs, such as dietary fiber, pass through your body without having any impact on blood-sugar level. To date, the FDA has not focused on these important biochemical differences and treats all carbohydrates alike.
The Impact on Blood Sugar
When you look at a food label, you do not see a number for the carbs that have an impact on your blood-sugar level, what we call "the carbs that you need to count when you do Atkins," or the Net Carb count. (For more on Net Carbs, see The Skinny on Net Carbs.) Fortunately, you don't have to be a food scientist or math whiz to figure it out. To calculate the carbohydrates that count, simply subtract the number of grams of dietary fiber from the total number of carbohydrate grams. That's right. A little simple subtraction, and you've got the number. Actually, this number is a conservative one because most labels don't give you the additional information you would need to do further subtraction, such as the amount of sugar-alcohol grams contained in the product.
What Is a Serving?
There is another rather sneaky aspect of nutrition labels. In the old days, when you were still drinking such things, you may have purchased a 20-ounce bottle of flavored ice tea sweetened with corn syrup. That's one serving, right? Wrong! Look carefully at the Nutrition Facts label and you will see that a single serving is calculated not as the 20 ounces in the bottle but as eight ounces. You are expected to share that bottle with a friend and a half. That means that all those calculations about carbohydrate content, sugar content and calories are for only eight ounces, not the whole bottle.
So, whenever you check a label to make sure you are not going over your daily carb count, double-check the serving size as well. And if you are planning to have more than what is considered one serving, multiply the adjusted carb count by the appropriate number of servings.
Here is what else you should be aware of on a nutrition label:
- serving size (if you have more than one serving, be sure to add in the carbs)
- total carbohydrates expressed in grams
- amount of dietary fiber expressed in grams (subtract from total number of carbs to get the net carb count)
- sugar expressed in grams
At Atkins Nutritionals, Inc., we try diligently to provide customers with all the information they need to do Atkins. Therefore, our labels include the net grams of carbohydrates (those that impact your blood sugar) as well as total carb grams. For example, an Atkins Advantage™ Bar may contain 19 grams of total grams of carbohydrate as defined by the FDA. But, of that total, 15.5 grams comprise dietary fiber, sugar alcohols and other indigestible carbohydrates, for a net carb count of 3.5 grams.
Alcohol and Lowcarbing
Alcohol and Lowcarbing
By Cheri
Several people ask if it is okay to drink alcohol while lowcarbing. Once you are in ongoing weightloss you may have alcoholic beverages in moderation. Remember that you will discontinue losing weight while the alcohol is in your system as your body will burn alcohol for fuel. After the alcohol leaves your body you will then return to lipolysis and weightloss should resume. If you are counting calories as well as carbs you may want to think twice about consuming alcohol as it has a lot of empty calories without any nutritional value. If you have added alcohol to your diet and find you stop losing weight discontinue consuming it. Bottom line is it is best not to drink because it interrupts your weigh loss progress and will more likely give you a sense that the diet isn't working when in reality alcohol on any diet plan will slow your weight loss efforts. It is best to limit yourself to an occasional drink.
Carb and Calorie Count of Beer and Alcohol
Rum, Vodka, Gin, Tequila and Whisky all have a trace amount of carbs but is not enough to make a negative impact as long as you drink in moderation.
Flavored Rums are higher in carbs (35-40 carbs) so if you would like flavored alcohol be sure to make it yourself by adding the appropriate flavor of Da Vinci syrups (available in coconut, lemon, lime, and many more delicious flavors) as it will not add any additional carbohydrates/calories to your drink.
You can also try Baja Bob's drink mixes. They taste great and are 0 carbs and 0 calories per 4 oz. serving. My favorites are Original and Strawberry Margarita but Baja Bob's has lots of flavors to choose from. They are great to serve when you have company over along with hotwings and other low carb appetizers. Just remember when it comes to alcohol, moderation is the key ... although if you are having trouble losing weight while drinking ... abstinence is even better.
By Cheri
Several people ask if it is okay to drink alcohol while lowcarbing. Once you are in ongoing weightloss you may have alcoholic beverages in moderation. Remember that you will discontinue losing weight while the alcohol is in your system as your body will burn alcohol for fuel. After the alcohol leaves your body you will then return to lipolysis and weightloss should resume. If you are counting calories as well as carbs you may want to think twice about consuming alcohol as it has a lot of empty calories without any nutritional value. If you have added alcohol to your diet and find you stop losing weight discontinue consuming it. Bottom line is it is best not to drink because it interrupts your weigh loss progress and will more likely give you a sense that the diet isn't working when in reality alcohol on any diet plan will slow your weight loss efforts. It is best to limit yourself to an occasional drink.
Carb and Calorie Count of Beer and Alcohol
- Captain Morgan Original Spiced Rum contains approximately 75 calories per 1 1/4 oz. serving size, 0 grams of fat and .4 grams of carb.
- Captain Morgan Silver Spiced Rum contains approximately 80 calories per 1 1/4 oz. serving size, 0 grams of fat and 2 grams of carbs.
- Captain Morgan's Parrot Bay contains approximately 82 calories per 1 1/4 oz. serving size, 0 grams of fat and 7.8 grams of carbs.
- Captain Morgan Private Stock contains approximately 94 calories per 1 1/4 oz. serving size, 0 grams of fat and 2.7 grams of carbs.
- Bacardi Rum Superior: 0 carb, 96 calories per 1.5 oz shot
- Bacardi Rum, 151: 0 carb, 182 calories per 1.5 oz shooter
- Bacardi Malibu: 6 carbs, 57 calories per fl oz
- Bacardi Limon: 8 carbs, 223 calories per 1.5 oz shooter
- Bacardi Island Breeze: 1.5 carbs, 48 calories per 1.5 shooter
- Bacardi Grand Melon, Big Apple, and Coco: 4 carbs, 100 calories per 1.5 shooter
- Smirnoff Vodka Silver Label: 0 carb, 111 calories per 1.5 oz shot
- Jim Beam Bourbon Whiskey (80 proof): 0 carb, 100 calories per 1.5 oz shot
- Jack Daniels Whiskey (80 proof): 0 carb, 98 calories per 1.5 oz shot
- Gin (80 proof): 0 carb, 96 calories per 1.5 oz Jigger
- Tequila (80 proof): 0 carb, 97 calories per 1.5 oz Jigger
- Crown Royal Whiskey: 0 carb, 97 calories per 1.5 oz shot
- Tanqueray Gin: 0 carb, 115 calories per 1.5 oz shot
- Whiskey, Scotch: (80 proof) 0 carbs, 73 calories per fl oz
- Red Rose Wine: 0.5 carbs, 20 calories per fl oz
- Red Burgundy Wine: 1.1 carbs, 25 calories per fl oz
- Sweet White Wine: 1.7 carbs, 28 calories per fl oz
- Dry White Wine: 1.1 carbs, 24 calories, per fl oz
- Budweiser 10.6 carbs, 145 calories
- Bud Light 6.6 carbs, 110 calories
- Bud Select (new) 3.1 carbs, 99 calories
- Bud Select 55 1.9 carbs, 55 calories
- Bud Ice 3.8 carbs, 123 calories
- Bud Ice Light 3.9 carbs, 115 calores
- Bush 10.2 carbs, 132 calories
- Bush Light 3.2 carbs, 95 calories
- Michelob 15 carbs, 164 calories
- Michelob Light 8.8 carbs, 123 calores
- Michelob Ultra 2.6 carbs, 95 calories
- Flavored Michelobs (Pomegranate Raspberry, Tuscan Orange, Lime Cactus) 6.0 carbs, 107 calories
- Non Alcoholic Beer (Please note that Non Alcoholic beers are higher in carbs but are lower in calories)
- O'Douls 13.3 carbs, 65 calories
- Bush NA 12.9 carbs, 60 calories
Rum, Vodka, Gin, Tequila and Whisky all have a trace amount of carbs but is not enough to make a negative impact as long as you drink in moderation.
Flavored Rums are higher in carbs (35-40 carbs) so if you would like flavored alcohol be sure to make it yourself by adding the appropriate flavor of Da Vinci syrups (available in coconut, lemon, lime, and many more delicious flavors) as it will not add any additional carbohydrates/calories to your drink.
You can also try Baja Bob's drink mixes. They taste great and are 0 carbs and 0 calories per 4 oz. serving. My favorites are Original and Strawberry Margarita but Baja Bob's has lots of flavors to choose from. They are great to serve when you have company over along with hotwings and other low carb appetizers. Just remember when it comes to alcohol, moderation is the key ... although if you are having trouble losing weight while drinking ... abstinence is even better.
Total Carbs VS Net Carbs!
What are Net Carbs? As you are looking at labels for carb content in certain products one thing to keep in mind is that not all carbohydrates in foods are converted to blood sugar and therefore do not contribute to blood glucose levels. These are considered non-impact carbs. Included in these are both sugar alcohols and fiber. Therefore it stands to reason you may subtract those from the total carb count. When looking at the Atkins Protein Bars there can be a lot of confusion because when you subtract the sugar alcohol and fiber it still doesn't add up to the net carbs in the bar. The following is Atkins Nutritionals explanation of how you can calculate what the Net Carbs are in their protein bars. Not All Carbs Act the Same Way At Atkins Nutritionals, controlled-carbohydrate nutritional science underlies the development of every Atkins product we bring you. We specially formulate our products to taste great while using ingredients that minimize the impact of carbohydrates on your blood sugar level. We do this by understanding that not all carbohydrates behave the same way in your body. Most carbs–sugar is the best example—are digested and turned into glucose, which significantly impacts blood sugar levels. These are the only carbs you need to count when you do Atkins. Other carbs are digested by your body, but are not turned into glucose. And some carbs—such as fiber—are not digested at all and pass through your body as waste. These last two types of carbs have a minimal impact on blood sugar levels, and do not count when you do Atkins. What Carbs Are in Atkins Products? We use certain carbohydrates in Atkins products and avoid others. Instead of using sugar, such as glucose, fructose, lactose or maltose, we rely on sweeteners such as sucralose, glycerine and sugar alcohols like maltitol. We also use polydextrose, which is a bulking agent and serves as a source of added fiber. Fiber, glycerine, sugar alcohols and polydextrose are all carbohydrates that have a minimal impact on blood sugar. The Atkins Net Carbs Seal To assist you in determining the number of carbs you need to count in our products, we prominently display the Atkins Net Carbs Seal on our packaging. It is required by law to list the percentage and number of grams of total carbohydrates on the Nutrition Facts Panel on the back of the label as well. To calculate the Net Carbs, we’ve subtracted all carbohydrates such as fiber, glycerine, sugar alcohols and polydextrose from total carbohydrates. These ingredients are not digested, or they are digested but impact blood sugar only negligibly. The number of grams of remaining carbs is what you’ll find in the circle, the Atkins Net Carbs Seal, on the package. Let’s take an Atkins Advantage Bar as an example. Positioned next to the ingredients, the Net Carbs Seal, shown above, states that individuals following Atkins or otherwise limiting consumption of carbs need count only 2 grams of Net Carbs per bar. Now take a look at the Nutrition Facts Panel below. You will see the following: This is how the Net Carb figure is calculated: Total Carbohydrate 22 grams MINUS Non-Caloric and/or Non-Blood Sugar-Impacting Carbs 20 grams Fiber (Polydextrose) 11 grams
AND
Glycerine 9 grams EQUALS Net Carbohydrates* 2 grams (* Mainly from the soy nuggets, cocoa and residual carbs found in the sources for the protein blend.) Double check to make sure how many servings are included in the package. Some might say there are 2 or 2.5 servings. If this is the case you have to multiply the servings by the net carbs to see how many carbs are in the entire amount. This will help ensure that you not eat more servings then you are allow for that day. Also remember that people that are more active will have less of a problem eating protein bars then people that are much less physical. So if you are going to include protein bars in your diet please make sure you are drinking plenty of water and getting plenty of exercise. If your weightloss slows while eating protein bars you may want to cut down on them to make sure you are consistently losing weight.
AND
Glycerine 9 grams EQUALS Net Carbohydrates* 2 grams (* Mainly from the soy nuggets, cocoa and residual carbs found in the sources for the protein blend.) Double check to make sure how many servings are included in the package. Some might say there are 2 or 2.5 servings. If this is the case you have to multiply the servings by the net carbs to see how many carbs are in the entire amount. This will help ensure that you not eat more servings then you are allow for that day. Also remember that people that are more active will have less of a problem eating protein bars then people that are much less physical. So if you are going to include protein bars in your diet please make sure you are drinking plenty of water and getting plenty of exercise. If your weightloss slows while eating protein bars you may want to cut down on them to make sure you are consistently losing weight.
Atkins Nutritionals Interview (Repairing your Metabolism and more)
I did a combination email/phone interview with
Colette Heimowitz, M.S, VP for nutrition Communication & Education with
Atkins Nutritionals, Inc this past week. I sent her the questions I had gathered
and she in turn answered them via email. We then had a discussion on the phone.
She is such a very intelligent and sweet woman. I thank her for taking her time
to help us at LCF. She has always been very gracious with her time. If any of
you have additional questions now or in the future feel free to PM me as I can
get the answers and PM them back and also add them to this post.
In our phone conversation we talked about how to fix a damaged metabolism. She said if you have hurt your metabolism because of yo yo dieting or being on a starvation diet you can repair it. I wanted to confirm with her what I felt would help people rev up their metabolisms. One thing we talked about was how exercise plays a major role in keeping your metabolisms going. Especially weightlifting and building your muscle mass. I asked her when the best time to exercise was? She said while exercise is great at any time it is very beneficial to heat up your body in the morning to get your metabolism fired up. She suggested a stationary bike while drinking your morning coffee... Or perhaps a quick run on the treadmill or as I like.. a brisk walk with the dog in the am. This will get your metabolism started for the day. Eating six smaller meals in the day is suggested as well. She also suggests you get rid of the scale for awhile as you are changing your eating habits to a more healthy WOE. There are many things that can inhibit weightloss.. stress... not enough sleep.. skipping meals and not exercising are some so if you get rid of the scale (and I know of someone that locked it into their vehicles trunk so they wouldn't be tempted to weigh) you need to not stress out about this... use your measuring tape instead for a few weeks. As one person that has lost 123 pounds at a healthy pace I have found that it takes a lot for me to gain weight. When you lose weight fast it tends to come back on faster.
Here are the questions that Colette answered for us..
Copying any part of this interview is not permitted without express consent from Colette Heimowitz of Atkins Nutritionals and Lowcarbfriends.com
QUESTION:
I am eating without cheating. I weigh and measure everything.
4 oz protein and 3/4c vegge are my serving size I cut back dairy and fat is only a little evoo or peanut oil.
I have barely lost five lbs in two and a half months.
Dr took a metabolic blood test.
If a blood test for metabolisim shows I am normal why such slow fat burning?
In a situation such as this what else can I do to make the fat burn away? Perhaps cut the protein serving down to 3 oz.
ANSWER:
When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1,800 calories daily from protein, natural fats and vegetable sources. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy.
I would advise counting calories for a few days to do a reality check, make sure you are not starving yourself.
True, too many calories can stall weight loss as well, but some folks shoot too low for an Atkins type approach and go into a starvation mode.
If you are on a weight-loss plateau, cutting back on or omitting food intolerance like cheese and nuts altogether may be all it takes to get you back on the road to weight loss. You will need to experiment to determine which foods may be the culprit.
Don't get discouraged. Exercise is by far the most profound way to break a plateau. If you are not exercising, start, if you are exercising, step it up a bit.
QUESTION:
What can a person do to get rid of that hyped up, jittery, strung out feeling that comes with ketosis? It seriously is what makes me fall off the wagon each time I do Atkins. I get to the point where I am exhausted but still cant sleep and almost feel like my skin is crawling.
ANSWER:
That is not a typical reaction to ketosis; it sounds more like low blood sugar. Even when following Atkins, it is important for you to eat six small meals or three meals and two to three snacks daily. Some people need to eat every three to four waking hours.
Be alert to the signs and symptoms of the onset of that strung out feeling for the first few days of Atkins and if you feel it is necessary, select higher carbohydrate foods that will not interfere with the program. These could include tomato and cheese, broccoli and other higher carbohydrate veggies, nuts and seeds or a half cup of tomato juice. You also have the option to start the program in the OWL phase if you feel better with a few lower glycemic carbohydrate selections.
QUESTION:
I have only had about 2 good nights sleep in the last month but I am still not tired. I do not drink caffeine except for one green tea at about 7a.m. This diet is the best speed out there but I ache all over and my brain is foggy.
ANSWER:
There are a few people who experience uncomfortable symptoms during their first few weeks following the Atkins Nutritional Approach. Most often this means that the process is going too fast for their particular metabolism, they're losing weight, water and certain minerals too fast, and their bodies can't keep pace with these quick changes. One sign can be sleeplessness. These reactions can be aggravated by hot weather, when you are already losing minerals through sweat or by taking a diuretic. Obviously, drinking lots of water is essential.
If you experience these problems, simply slow down your weight loss by adding another helping of vegetables to your evening meal or one or two ounces of nuts or seeds. Although your body would almost certainly adjust during the following weeks, there isn't any good reason for feeling sickly for even one day. After the symptoms abate, you can go back to the lower level of carb intake or stay where you are and lose weight a slight pace slower.
QUESTION:
Can you ask her about hair loss? I'd really like to know what to do about it and if Biotin is the answer, will the hair fall out again if I stop taking it?
ANSWER:
It is natural to go through periodic phases of shedding hair. But if this is an ongoing problem, make sure you're not restricting calories or skipping meals. Any weight-loss regimen may lower your metabolic rate, which can result in hair loss. Unlike calorie-restricted diets, Atkins is the least likely of any weight-loss program to contribute to hair loss because the higher caloric content keeps the body from behaving as though it is in a starvation mode. When that happens, your metabolism is lowered as a survival mechanism. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1,800 calories daily from protein, natural fats and vegetable sources. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy.
Alternatively, you might be low in some specific nutrients that could affect your hair loss. You might try adding biotin, N-acetyl-cysteine (NAC), glutathione and lecithin to your diet. Once the deficiency is corrected which takes several months, you should not need to stay on these supplements forever.
If excessive hair loss continues, see your doctor.
QUESTION:
That is my exact concern! Last year, i went very low in both calories and carbs and ran about 4 miles a day. I got below my goal weight (122 lbs, a little too small for me bc im 5'9") and over the past year gained back the weight by eating strictly during the week and then pigging out on the weekends. I felt so deprived from my previous way of life that any food (mostly when i came home from college on the weekends) i would stuff down. Im back up to 147 and have gone on and off induction many times in the past few months. Ill stick with it for about a week then cheat if i don't see any weight loss. After reinducting earlier in the summer (after being off plan for a while), i lost 8 lbs in a week. I get discouraged and cheat, so ive been in this cycle. PLEASE let me know what she tells you about messing up the metabolism and i remember reading in the 2003 version that Dr. atkins mentioned people who have abused induction by being strict during the week then cheating every weekend. I did this and now im trying to fix this. Thanks so much in advance!!! I can't wait for her responses.
ANSWER:
Reaching your goal weight is not—or should not be—about dieting. It's about changing your body, and your mind-set, permanently and for the better. It is—or should be—actually just the opposite of the start-and-stop process that most people consider a diet. I tell my patients that they should plan not just on losing weight, but also on restoring energy and feeling their physical best. All they have to do is exercise regularly, start an intelligent nutritional supplementation plan and eat the healthiest foods imaginable. Sound like a lot? Hardly. In fact, it sounds like a cinch.
On the other hand, anyone who “diets” in the sense that the word has been used in this country for almost a century is clearly not seeking a permanent eating plan. Such folks bought their ticket on the diet bus for a little quick fat removal, and once that's accomplished, they get off at the first available stop and go back to foods that fundamentally make them feel awful.
Then six or ten or whatever months later, they say, "Oops, time for another diet." Such a yo-yo approach is not only an ineffective way to produce a great-looking body, but it could damage your health. And it makes your body progressively resistant to weight loss.
Don’t be like that. If you eat healthy foods—think caveman fundamentals: fish, fowl, meat, vegetables, nuts, seeds, berries and, as you approach your goal weight, some low-glycemic fruit, as well as legumes and whole grains—and avoid refined, sugar-laden junk food, then, you’ll be halfway home. Needless to say, you’ll get a lot closer to your desired weight; you can hardly help it!
But let's not pretend eating right is everything. It's just the first thing. Doing Atkins properly is doing yourself a favor up and down the line. It's a sort of conversion. You were issued a body at birth, and chances are it was a pretty functional one. Like most of us, you probably messed around with it and didn't treat it right. Here’s your chance to reacquaint yourself with it and to give it the loving care that will make it hum.
The good news is that any damage you did by messing around with your metabolism can be corrected with exercise and the Atkins lifestyle. How long it takes e will depend on how far down the path you have traveled, and for how long. Just know it can and has been down successfully by all of us.
QUESTION:
Id also like to know her 'take' on people who do Atkins for a second time or third.
Is it really true that its MORe DIFFICULT the second time around? Also if you are older in age is it more difficult?
I know a lot of us 're-treaders' would love to have more info on this.
Thanx so much!!
ANSWER:
By doing Atkins (and I think this approach is the most carefully worked out form of healthy caveman eating) you'll make it possible for your body to function at its highest level—for a lifetime! Which makes a lot of other things possible in life. Like having fun, working hard, getting a good night's sleep, pursuing that perfect romance. . .or playing with the kids, or even the grandkids.
But let's not pretend eating right is everything. It's just the first thing. Doing Atkins properly is doing yourself a favor up and down the line. It's a sort of conversion. You were issued a body at birth, and chances are it was a pretty functional one. Like most of us, you probably messed around with it and didn't treat it right. Here’s your chance to reacquaint yourself with it and to give it the loving care that will make it hum.
Instead of being worried about the perils of ‘re-treaders’,why not form a new partnership with your body? If it could talk, it would say: Treat me right, and I'll treat you right. Now that's reciprocity.
I'm longing to convince every person in this community that by building a few hours of exercise into their weekly schedule, taking vitamin supplements and eating delicious, unabashedly healthy, energy-supporting foods, they can live at a level of happiness and intensity that in many cases they will have forgotten was possible.
This is true for us aging folks as well. Exercise will change a sluggish metabolism at any age. Studies published in the very best medical journals and talked about in the news media—showing that controlling your carbs is as good for long-term health as it is for short-term weight loss and vitality. Want to lower your triglycerides, your cholesterol and your blood pressure? This is the program that does it. Want to protect yourself against diabetes, an increasingly epidemic health risk in this country? Atkins is the gold standard.
I hope I've convinced you. If I have, you won't ever want to stop doing Atkins once you start. Forget about dieting; this will be a whole new way of life. And take my word for it: The difference between just living and living when you're really on your game is dramatic.
In our phone conversation we talked about how to fix a damaged metabolism. She said if you have hurt your metabolism because of yo yo dieting or being on a starvation diet you can repair it. I wanted to confirm with her what I felt would help people rev up their metabolisms. One thing we talked about was how exercise plays a major role in keeping your metabolisms going. Especially weightlifting and building your muscle mass. I asked her when the best time to exercise was? She said while exercise is great at any time it is very beneficial to heat up your body in the morning to get your metabolism fired up. She suggested a stationary bike while drinking your morning coffee... Or perhaps a quick run on the treadmill or as I like.. a brisk walk with the dog in the am. This will get your metabolism started for the day. Eating six smaller meals in the day is suggested as well. She also suggests you get rid of the scale for awhile as you are changing your eating habits to a more healthy WOE. There are many things that can inhibit weightloss.. stress... not enough sleep.. skipping meals and not exercising are some so if you get rid of the scale (and I know of someone that locked it into their vehicles trunk so they wouldn't be tempted to weigh) you need to not stress out about this... use your measuring tape instead for a few weeks. As one person that has lost 123 pounds at a healthy pace I have found that it takes a lot for me to gain weight. When you lose weight fast it tends to come back on faster.
Here are the questions that Colette answered for us..
Copying any part of this interview is not permitted without express consent from Colette Heimowitz of Atkins Nutritionals and Lowcarbfriends.com
QUESTION:
I am eating without cheating. I weigh and measure everything.
4 oz protein and 3/4c vegge are my serving size I cut back dairy and fat is only a little evoo or peanut oil.
I have barely lost five lbs in two and a half months.
Dr took a metabolic blood test.
If a blood test for metabolisim shows I am normal why such slow fat burning?
In a situation such as this what else can I do to make the fat burn away? Perhaps cut the protein serving down to 3 oz.
ANSWER:
When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1,800 calories daily from protein, natural fats and vegetable sources. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy.
I would advise counting calories for a few days to do a reality check, make sure you are not starving yourself.
True, too many calories can stall weight loss as well, but some folks shoot too low for an Atkins type approach and go into a starvation mode.
If you are on a weight-loss plateau, cutting back on or omitting food intolerance like cheese and nuts altogether may be all it takes to get you back on the road to weight loss. You will need to experiment to determine which foods may be the culprit.
Don't get discouraged. Exercise is by far the most profound way to break a plateau. If you are not exercising, start, if you are exercising, step it up a bit.
QUESTION:
What can a person do to get rid of that hyped up, jittery, strung out feeling that comes with ketosis? It seriously is what makes me fall off the wagon each time I do Atkins. I get to the point where I am exhausted but still cant sleep and almost feel like my skin is crawling.
ANSWER:
That is not a typical reaction to ketosis; it sounds more like low blood sugar. Even when following Atkins, it is important for you to eat six small meals or three meals and two to three snacks daily. Some people need to eat every three to four waking hours.
Be alert to the signs and symptoms of the onset of that strung out feeling for the first few days of Atkins and if you feel it is necessary, select higher carbohydrate foods that will not interfere with the program. These could include tomato and cheese, broccoli and other higher carbohydrate veggies, nuts and seeds or a half cup of tomato juice. You also have the option to start the program in the OWL phase if you feel better with a few lower glycemic carbohydrate selections.
QUESTION:
I have only had about 2 good nights sleep in the last month but I am still not tired. I do not drink caffeine except for one green tea at about 7a.m. This diet is the best speed out there but I ache all over and my brain is foggy.
ANSWER:
There are a few people who experience uncomfortable symptoms during their first few weeks following the Atkins Nutritional Approach. Most often this means that the process is going too fast for their particular metabolism, they're losing weight, water and certain minerals too fast, and their bodies can't keep pace with these quick changes. One sign can be sleeplessness. These reactions can be aggravated by hot weather, when you are already losing minerals through sweat or by taking a diuretic. Obviously, drinking lots of water is essential.
If you experience these problems, simply slow down your weight loss by adding another helping of vegetables to your evening meal or one or two ounces of nuts or seeds. Although your body would almost certainly adjust during the following weeks, there isn't any good reason for feeling sickly for even one day. After the symptoms abate, you can go back to the lower level of carb intake or stay where you are and lose weight a slight pace slower.
QUESTION:
Can you ask her about hair loss? I'd really like to know what to do about it and if Biotin is the answer, will the hair fall out again if I stop taking it?
ANSWER:
It is natural to go through periodic phases of shedding hair. But if this is an ongoing problem, make sure you're not restricting calories or skipping meals. Any weight-loss regimen may lower your metabolic rate, which can result in hair loss. Unlike calorie-restricted diets, Atkins is the least likely of any weight-loss program to contribute to hair loss because the higher caloric content keeps the body from behaving as though it is in a starvation mode. When that happens, your metabolism is lowered as a survival mechanism. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1,800 calories daily from protein, natural fats and vegetable sources. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy.
Alternatively, you might be low in some specific nutrients that could affect your hair loss. You might try adding biotin, N-acetyl-cysteine (NAC), glutathione and lecithin to your diet. Once the deficiency is corrected which takes several months, you should not need to stay on these supplements forever.
If excessive hair loss continues, see your doctor.
QUESTION:
That is my exact concern! Last year, i went very low in both calories and carbs and ran about 4 miles a day. I got below my goal weight (122 lbs, a little too small for me bc im 5'9") and over the past year gained back the weight by eating strictly during the week and then pigging out on the weekends. I felt so deprived from my previous way of life that any food (mostly when i came home from college on the weekends) i would stuff down. Im back up to 147 and have gone on and off induction many times in the past few months. Ill stick with it for about a week then cheat if i don't see any weight loss. After reinducting earlier in the summer (after being off plan for a while), i lost 8 lbs in a week. I get discouraged and cheat, so ive been in this cycle. PLEASE let me know what she tells you about messing up the metabolism and i remember reading in the 2003 version that Dr. atkins mentioned people who have abused induction by being strict during the week then cheating every weekend. I did this and now im trying to fix this. Thanks so much in advance!!! I can't wait for her responses.
ANSWER:
Reaching your goal weight is not—or should not be—about dieting. It's about changing your body, and your mind-set, permanently and for the better. It is—or should be—actually just the opposite of the start-and-stop process that most people consider a diet. I tell my patients that they should plan not just on losing weight, but also on restoring energy and feeling their physical best. All they have to do is exercise regularly, start an intelligent nutritional supplementation plan and eat the healthiest foods imaginable. Sound like a lot? Hardly. In fact, it sounds like a cinch.
On the other hand, anyone who “diets” in the sense that the word has been used in this country for almost a century is clearly not seeking a permanent eating plan. Such folks bought their ticket on the diet bus for a little quick fat removal, and once that's accomplished, they get off at the first available stop and go back to foods that fundamentally make them feel awful.
Then six or ten or whatever months later, they say, "Oops, time for another diet." Such a yo-yo approach is not only an ineffective way to produce a great-looking body, but it could damage your health. And it makes your body progressively resistant to weight loss.
Don’t be like that. If you eat healthy foods—think caveman fundamentals: fish, fowl, meat, vegetables, nuts, seeds, berries and, as you approach your goal weight, some low-glycemic fruit, as well as legumes and whole grains—and avoid refined, sugar-laden junk food, then, you’ll be halfway home. Needless to say, you’ll get a lot closer to your desired weight; you can hardly help it!
But let's not pretend eating right is everything. It's just the first thing. Doing Atkins properly is doing yourself a favor up and down the line. It's a sort of conversion. You were issued a body at birth, and chances are it was a pretty functional one. Like most of us, you probably messed around with it and didn't treat it right. Here’s your chance to reacquaint yourself with it and to give it the loving care that will make it hum.
The good news is that any damage you did by messing around with your metabolism can be corrected with exercise and the Atkins lifestyle. How long it takes e will depend on how far down the path you have traveled, and for how long. Just know it can and has been down successfully by all of us.
QUESTION:
Id also like to know her 'take' on people who do Atkins for a second time or third.
Is it really true that its MORe DIFFICULT the second time around? Also if you are older in age is it more difficult?
I know a lot of us 're-treaders' would love to have more info on this.
Thanx so much!!
ANSWER:
By doing Atkins (and I think this approach is the most carefully worked out form of healthy caveman eating) you'll make it possible for your body to function at its highest level—for a lifetime! Which makes a lot of other things possible in life. Like having fun, working hard, getting a good night's sleep, pursuing that perfect romance. . .or playing with the kids, or even the grandkids.
But let's not pretend eating right is everything. It's just the first thing. Doing Atkins properly is doing yourself a favor up and down the line. It's a sort of conversion. You were issued a body at birth, and chances are it was a pretty functional one. Like most of us, you probably messed around with it and didn't treat it right. Here’s your chance to reacquaint yourself with it and to give it the loving care that will make it hum.
Instead of being worried about the perils of ‘re-treaders’,why not form a new partnership with your body? If it could talk, it would say: Treat me right, and I'll treat you right. Now that's reciprocity.
I'm longing to convince every person in this community that by building a few hours of exercise into their weekly schedule, taking vitamin supplements and eating delicious, unabashedly healthy, energy-supporting foods, they can live at a level of happiness and intensity that in many cases they will have forgotten was possible.
This is true for us aging folks as well. Exercise will change a sluggish metabolism at any age. Studies published in the very best medical journals and talked about in the news media—showing that controlling your carbs is as good for long-term health as it is for short-term weight loss and vitality. Want to lower your triglycerides, your cholesterol and your blood pressure? This is the program that does it. Want to protect yourself against diabetes, an increasingly epidemic health risk in this country? Atkins is the gold standard.
I hope I've convinced you. If I have, you won't ever want to stop doing Atkins once you start. Forget about dieting; this will be a whole new way of life. And take my word for it: The difference between just living and living when you're really on your game is dramatic.
QUESTION:
Does exercising regularly in a certain HR (heartrate) zone will raise the metabolism? I've heard different opinions on this, and I would like to hear what she has to say?
how about cycling diet plans? does this shake up the metabolism at all?
(I think she is asking about doing a super low fat/cal/carb diet and atkins back and forth and how that affects metabolism.. problem is when doing a lowfat, lowcalorie and lowcarb diet.. some eat as little as 300 calories and since that is not a healthy diet plan they are cycling with there could be some very negative affects doing this.. do you agree Colette? cheri)
ANSWER:
I firmly support cycling exercise routines NOT eating habits.
First, Use Different Types of Exercise for Fitness and Muscle Strength
You can't train for heart muscle fitness and skeletal muscle strength with the same exercises. To strengthen your heart muscle, you must exercise vigorously enough to speed up your heart rate and keep it elevated for a while. To strengthen your skeletal muscles, you need to exercise against increasing resistance in short, hard bouts. This will boost even a sluggish metabolism.
To make your heart muscle stronger, you need to exercise vigorously enough to make your heart pump more blood. The formula for heart-lung fitness is to exercise intensely enough to raise your heart rate at least 20 beats a minute above your resting rate at least three times a week. If you can't exercise continuously for thirty minutes, work until you feel tired, rest, then repeat the cycle, and gradually build up your endurance. The longer and harder you exercise, the more blood you circulate and the stronger your heart will become and the more fit your metabolism will be.
To strengthen your skeletal muscles, you need to exercise against increasing resistance by lifting weights, pushing against strength-training machines, or moving against gravity (such as jogging or cycling up hills). The greater the resistance without causing injury, the greater the gain in strength. However, when you exercise against resistance, your muscles fatigue very rapidly. If you exercise against resistance for more than 50 continuous seconds, you increase your risk of tearing your muscles.
A good program to strengthen both your heart and your skeletal muscles would include cycling, swimming or jogging on Mondays, Wednesdays and Fridays and using strength machines on Tuesdays and Thursdays.
Second, find a program that you can live with and follow it for the rest of your life. Sort of like a good marriage. Don’t date diets!
With its ability to help you lose weight, improve your lipid profile and blood pressure, increase your energy and reduce your risk of heart disease, diabetes and many other life-threatening conditions, the Atkins Nutritional ApproachTM is indeed a healthier, more balanced way of eating and living.
The Atkins Nutritional ApproachTM (ANATM) should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being. Scientific research is increasingly demonstrating the benefits of a controlled-carbohydrate approach in the face of the standard American diet.
QUESTION:
How about how it relates to Menopause? This time it has been almost impossible for me t lose weight! I am even taking my HRT every OTHER day to see if that helps! I know I should talk to my doctor and I will when I'm due, but it's just an experiment!
ANSWER:
You’ve no doubt heard the anonymous prayer that asks for the serenity to accept the things we cannot change. For most of us, this includes the weather, gravity and certain family members. But how about gaining weight in middle age? Is it a fact that, no matter how diligent we are, the pounds will creep on alongside those smile lines and crow’s feet? Here’s good news: Research and experts in the field concur that gaining weight need not be an inevitable side effect of aging.
Gaining weight as we age is all about muscle mass. Between our mid-20s and mid-50s, we lose an average of about one half pound of muscle and add about a pound and a half of fat each year—resulting in a net gain of about one pound. The process is much more gradual in our 20s and speeds up as we get older. The key is in the loss of muscle: Because of this gradual atrophying of muscle tissue, our resting metabolic rate decreases by about 5 percent each year. In the average sedentary American, the resting metabolic rate is responsible for burning about 75 percent of the calories we consume. The more muscle you have, the more energy your body consumes to feed, maintain and repair that tissue.
The good news is that physical activity is a reliable and effective tool in staving off this virtually inevitable assault on our aging bodies. How much activity? Just 30 minutes a day of strength training plus 20 minutes of aerobic exercise should do the trick.
After insulin, Dr. Atkins believed that hormome replacement therapy (HRT) is a leading offender in terms of inhibited weight loss. Menopausal women who take estrogen or an estrogen-progesterone combo have a lot of trouble shedding pounds. In fact, weight gain, water retention and skyrocketing triglyceride levels are well-known side effects of HRT. "There are better, more natural ways to treat menopause symptoms," Dr. Atkins said. "Folic acid in prescription-strength doses, for example, helps minimize many symptoms, as do other nutrients, such as boron, soy isoflavones and herbs such as agnus cactus and dong quai." Also, consume moderate amounts of soy products.
If it is impossible for you to stop HRT, then become an exercise fanatic, and you will be fine.
QUESTION:
I'm very interested to hear her response to the age and menopause questions. Not in menopause yet, but getting close ..
Would you ask her what are the best ways to support a healthy metabolism if we don't seem to have problems yet? Or to put it another, thing we should never do because they cause irreparable damage to the metabolism.
Also, how to determine if metabolism is truly the problem.
ANSWER:
On the Atkins program you should be taking in sufficient calories and protein which increases metabolism and spares muscle mass. The needed protein will also increase thermogeneses (body heat) which will boost metabolism. This can avert slowing down the metabolism as we age and also correct a metabolism that has become sluggish. When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1500 to 1800 calories daily. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy. How long this correction will take in your case is unknown. I would suggest giving it a few months at least.
QUESTION:
I would like to know about the age and dead metabolism too. I lost about 60 or so pounds on Atkins a few years ago, kept it off for a couple years, gained most of it back, then yo-yoed for a couple years. I think I really hurt myself about 2 years ago by doing that goofy meat and egg thing for a while. I lost about 17 pounds in 2 weeks but got deathly ill (potassium and blood pressure problems) and had a gout/arthritis crisis that almost put me in the hospital. I knew better but was desperate.
Now, I cannot get the weight to budge. No matter what I try. I talked to a R.D. a while back to see if she had any ideas. She had me keep a food journal and we tried to figure out from that what the problem could be but no luck. I was eating between 1300-1500 calories, 30-60 grams carbs, about 30 % protein and 50 -60% fat. I am 55 years old, post menopausal, have a very physically demanding job and exercise on a pretty regular basis. (I'm an avid bike rider, love to garden and walk my dogs)
I have been on BP meds since I was 32, have extremely high total cholesterol (at one point over 500 ON lc) with low good and high bad cholesterol. Total is in the range of about 230 now but I don't take meds for it. My triglycerides was over 1000 when I started low carbing and now down to less than 100. I have been on hormone replacement for about 10 years (estrogen/testosterone) and have tried to wean off but have non stop hot flashes and I can't take that! I had a heart attack a year ago and had 2 stents placed and then had a big old GI bleed from an ulcer. (from mobic and plavix).
I know I sound like a train wreck (LOL) but I really feel great physically when I stay low carb. But I just can't lose weight now and don't know what to do. I've been cheat free since June and have lost 10 pounds from then til now. I think I lost 8 of those during induction.
Any help at all would be greatly appreciated. I've tried increasing and decreasing calories, carbs and fats. Nothing has worked so far.
These are the meds I am taking:
Avalide (BP)
Toporol (BP and heart)
Verapamil (BP and heart)
Plavix
aspirin
Celebrex
Estratest
protonix
nitrostat (for chest pain--which I don't have thank heaven)
Multivitamin
Thanks again for any help!
ANSWER:
Congratulations! Based on your medication and health history a 10 pound loss is great!!!
With its ability to help you lose weight, improve your lipid profile and blood pressure, increase your energy and reduce your risk of heart disease, diabetes and many other life-threatening conditions, the Atkins Nutritional ApproachTM is indeed a healthier, more balanced way of eating and living. Have this be your motivation rather then a number on the scale.
The Atkins Nutritional ApproachTM should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being. Scientific research is increasingly demonstrating the benefits of a controlled-carbohydrate approach.
Virtually all medications will inhibit weight loss. Doctors who work with the Atkins Nutritional Approach can usually use it and certain supplements to help you taper you to minimal doses.
It is perfectly natural for you to lose weight in fits and starts. Usually, if you are stick with the program consistantly and long enough weight loss will resume. It may take a month or two once you figure out a few things.
A plateau—meaning an inexplicable pause in weight loss that cannot be traced back to dietary misdemeanors or lifestyle changes—can happen in the later stages of weight loss, after the first, “easy” pounds have come off. Fortunately, plateaus are seldom permanent and usually yield to certain strategies. First, figure out if there is any number of offending foods to reconsider.
Cutting back on or omitting food intolerance like milk/cheese and nuts altogether may be all it takes to get you back on the road to weight loss. You will need to experiment to determine which foods may be the culprit by the process of elimination.
Don't get discouraged. Any weight gain is probably only water weight than fat weight. Hang in there and stay in the Induction/ OWL phase until you figure a few things out. Stay calm. Do not give up.
Take your measurements and see if there is some change there.
Boost your intensity of exercise. You may have reached your neutral point and what you are doing is just maintaining your fitness level rather than pushing it to the next level
QUESTION:
please ask her if she agrees with the ANA's ( Atkins Nutritonal Approach) stance on allowing low carb frankenfood products to be a part of the induction plan or does she stand by Dr Atkins whole natural foods as the way to change our eating for life.
ANSWER:
As a nutritionist one of the Advantages of the ANA that I like the best is that it can be individualized to suit a persons likes, dislikes, tastes and lifestyle. We are all heading in the same direction of permanent weight control and vibrant health but the paths we choose to get there may be very different.
There are 14 studies to date showing results of 6 month to 1 year follow up in which participants were given two serving of Atkins Bars or Shakes daily as part of the research protocol. The products did not interfere with weight loss and, in those studies that allowed Atkins products; there was better compliance and retention. In fact there was one researcher in another study from the Veteran's Administration who was opposed to using Atkins Products with her patient population and had a tougher time with compliance and retention and had less weight loss due to cheating compared to programs that allowed a daily Atkins product. At the end of the year, her study participants were consuming far higher levels of carbohydrates than the patient population who were allowed to use Atkins products, and the drop out rate was much higher.
While I agree that there are some individuals who may need a two week period of withdrawal from sweet tasting foods to break an addiction, there are also those individuals who would not succeed without a healthy substitute.
So my advice is usually as follows; if you can't stop at one bar or drink at a time, if products are sacrificing your intake of whole foods, or you find yourself eating more than two per day, then stay away from Atkins products for two weeks until you have things under control. Each individual has to determine for themselves what works or doesn't work.
Otherwise there is no reason why one should avoid Atkins products in Induction.
Dr Atkins always envisioned moving from just the diet to lifestyle changes that created new and exiting nutritionally reinforced foods to enhance diets as well as satisfy the needs of the rampant diabetes epidemic with low sugar products. He helped develop the foods that still are part of the ANI stable.
QUESTION:
Yes please ask her 'as women reach menopause and their metabolisms slow down what are the main things we can do to keep the pounds off and if there are any tricks she knows of to rev up our metabolism?'
I am also interested in if she has heard of adding in certain spices~ if that Truely 'helps' increase metabolism ie: ginger and cayenne.
ANSWER:
You’ve no doubt heard the anonymous prayer that asks for the serenity to accept the things we cannot change. For most of us, this includes the weather, gravity and certain family members. But how about gaining weight in middle age? Is it a fact that, no matter how diligent we are, the pounds will creep on alongside those smile lines and crow’s feet? Here’s good news: Research and experts in the field concur that gaining weight need not be an inevitable side effect of aging.
Gaining weight as we age is all about muscle mass. Between our mid-20s and mid-50s, we lose an average of about one half pound of muscle and add about a pound and a half of fat each year—resulting in a net gain of about one pound. The process is much more gradual in our 20s and speeds up as we get older. The key is in the loss of muscle: Because of this gradual atrophying of muscle tissue, our resting metabolic rate decreases by about 5 percent each year. In the average sedentary American, the resting metabolic rate is responsible for burning about 75 percent of the calories we consume. The more muscle you have, the more energy your body consumes to feed, maintain and repair that tissue.
The good news is that physical activity is a reliable and effective tool in staving off this virtually inevitable assault on our aging bodies. How much activity? Just 30 minutes a day of strength training plus 20 minutes of aerobic exercise should do the trick.
After insulin, Dr. Atkins believed that hormome replacement therapy (HRT) is a leading offender in terms of inhibited weight loss. Menopausal women who take estrogen or an estrogen-progesterone combo have a lot of trouble shedding pounds. In fact, weight gain, water retention and skyrocketing triglyceride levels are well-known side effects of HRT. "There are better, more natural ways to treat menopause symptoms," Dr. Atkins said. "Folic acid in prescription-strength doses, for example, helps minimize many symptoms, as do other nutrients, such as boron, soy isoflavones and herbs such as agnus cactus and dong quai." Also, consume moderate amounts of soy products.
There are limited studies confirming the effectiveness of ginger and cayenne effectiveness to increase metabolism, however, they do have certain health benefits and would not hurt.
QUESTION:
is it true that soy does slow your metabolism? or is that only the case if you are hypothyroid ?
ANSWER:
Soy contains lots of phytochemicals along with isoflavones that contribute to estrogenic activity. The isoflavones in soy are labels as both estrogenic and antiestrogenic. If a woman with breast cancer is estrogen receptor positive, then she is advised, conservatively, to consume no more than 2 servings of soy in foods and not to use concentrates or soy supplements. However, if an individual is not a breast cancer survivor with estrogen receptor positive nodes, than soy products are encouraged to decrease the risk of not only cancer but free radical damage to cells and organs. Depending of how much soy and in what products the soy is in, you should not worry. Those with hypothyroid conditions should also limit soy exposure to two servings daily.
QUESTION:
I'm sure you'll also ask her about calories and if they recommend any certain levels based on your current weight or goal weight? or if they are strictly worried about counting carbs only?
Oh and what about a question about their net carb thing and what is the science behind being able to subtract some of the carbs? I know there are many people on here who disagree with subtracting sugar alcohols.
ANSWER:
In Dr Atkins early books he did not talk about calories. His belief was that it was not necessary to count calories because the ANA naturally controlled appetite so one only needs to count carbs.His philosophy was that one should eat until satisfied (but not stuffed) and that counting carbs was all the general public reading his books should be concerned about.
However, in private practice, when the nutritionists on his staff would need to trouble shoot, calories where one area that would be investigated. We would just do a spot check to make sure that someone was not eating too little or too much, both of which may cause a stall in weight loss.
So if you are successfully losing weight and or inches there is no need to burden yourself with counting calories as well as carbs. If you are stalled or have reached a plateau, are feeling tired, have trouble with energy levels during exercise, then a spot check is recommended.
I don’t think ones optimal calorie intake is a numerical equation. Metabolism, activity level, age, genetics, muscle mass, gender, weather, and general state of health are all variables that would affect the optimal level. So each person needs to find their own level. I go by the general rule to start with the minimum of 1800 calories for women and 2000 calories for men and adjust from there.
The Net Atkins Count™, is the only count based on the most advanced clinical testing of glycemic impact, shows on average just 2g to 5g of the carbs in the Atkins Advantage product line impact blood sugar.
Here is a news release confirming out patented method from 2003 in an Independent study;
NEWS RELEASE
The Ohio State University
Division of Medical Dietetics
April 11, 2003
REPORT ON ENERGY BAR STUDY ERRED IN GROUPING RESULTS
COLUMBUS, Ohio -- A recent report on research from Ohio State University on the effect on insulin and glucose levels produced by eating energy bars erroneously generalized the findings to all bars in the study when in fact, one bar – the Atkins Advantage Bar – showed minimal impact on blood sugar.
The study confirmed that Atkins Advantage Bars produced a significant reduction (71 percent) in plasma glucose levels compared to white bread with similar calorie levels (which served as a control for the study), and a reduction of 26 percent in serum insulin compared with controls. This study demonstrated that substitution of other macronutrients for carbohydrates is effective for reducing post prandial glycemia.
When the study evaluated other moderate and high carbohydrate bars, the insulin response was actually elevated compared with the white bread control. This was not the case with the Atkins Bar. The three bars in the study produced very different results.
The results of the study showed that the Atkins Advantage Bar significantly reduced both blood glucose levels and serum insulin compared to the control and the other bars. The original report of this research inaccurately characterized all bars in the study as a group.
QUESTION:
I guess I have always wondered about what the other carbohydrates mean on the food labels. Can they be subtracted too or are they only a list of the non desirable carbs? I am looking forward to what she has to say about metabolism for sure!!
ANSWER:
The Net Atkins Count™, is the only count based on the most advanced clinical testing of glycemic impact, shows on average just 2g to 5g of the carbs in the Advantage product line impact blood sugar.
Our label claims are based on clinical testing of blood sugar responses. Other companies use a subtraction method that subtracts sugar alcohols, fiber, and glycerine.
CarolynF:
Many of us have had their gallbladders out and still want to do the correct amount of fat that lowcarbing needs.
I'm wondering if the people with no gallbladders should cut back to around 50 percent fat instead of the 65 percent recommended by Atkins?
Just curious how NOT having a gallbladder affects the ingestion of fat.
ANSWER:
You can follow a lower fat version of Atkins. Use fish, poultry, lean meats, and low fat cheese (in moderation) and lots of vegetables. Avoid creamy salad dressing; instead use olive oil and vinegar or a mustard based dressing. Eat nuts only in moderation. Don't fry foods, and use lean cuts of meat. Stay away from processed meats such as bacon and sausage. Supplementing with unsweetened, smooth textured, orange-flavored Metamucil daily will help bulk your stools. Take 1 tablespoon in a full glass of water and drink immediately.
Does exercising regularly in a certain HR (heartrate) zone will raise the metabolism? I've heard different opinions on this, and I would like to hear what she has to say?
how about cycling diet plans? does this shake up the metabolism at all?
(I think she is asking about doing a super low fat/cal/carb diet and atkins back and forth and how that affects metabolism.. problem is when doing a lowfat, lowcalorie and lowcarb diet.. some eat as little as 300 calories and since that is not a healthy diet plan they are cycling with there could be some very negative affects doing this.. do you agree Colette? cheri)
ANSWER:
I firmly support cycling exercise routines NOT eating habits.
First, Use Different Types of Exercise for Fitness and Muscle Strength
You can't train for heart muscle fitness and skeletal muscle strength with the same exercises. To strengthen your heart muscle, you must exercise vigorously enough to speed up your heart rate and keep it elevated for a while. To strengthen your skeletal muscles, you need to exercise against increasing resistance in short, hard bouts. This will boost even a sluggish metabolism.
To make your heart muscle stronger, you need to exercise vigorously enough to make your heart pump more blood. The formula for heart-lung fitness is to exercise intensely enough to raise your heart rate at least 20 beats a minute above your resting rate at least three times a week. If you can't exercise continuously for thirty minutes, work until you feel tired, rest, then repeat the cycle, and gradually build up your endurance. The longer and harder you exercise, the more blood you circulate and the stronger your heart will become and the more fit your metabolism will be.
To strengthen your skeletal muscles, you need to exercise against increasing resistance by lifting weights, pushing against strength-training machines, or moving against gravity (such as jogging or cycling up hills). The greater the resistance without causing injury, the greater the gain in strength. However, when you exercise against resistance, your muscles fatigue very rapidly. If you exercise against resistance for more than 50 continuous seconds, you increase your risk of tearing your muscles.
A good program to strengthen both your heart and your skeletal muscles would include cycling, swimming or jogging on Mondays, Wednesdays and Fridays and using strength machines on Tuesdays and Thursdays.
Second, find a program that you can live with and follow it for the rest of your life. Sort of like a good marriage. Don’t date diets!
With its ability to help you lose weight, improve your lipid profile and blood pressure, increase your energy and reduce your risk of heart disease, diabetes and many other life-threatening conditions, the Atkins Nutritional ApproachTM is indeed a healthier, more balanced way of eating and living.
The Atkins Nutritional ApproachTM (ANATM) should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being. Scientific research is increasingly demonstrating the benefits of a controlled-carbohydrate approach in the face of the standard American diet.
QUESTION:
How about how it relates to Menopause? This time it has been almost impossible for me t lose weight! I am even taking my HRT every OTHER day to see if that helps! I know I should talk to my doctor and I will when I'm due, but it's just an experiment!
ANSWER:
You’ve no doubt heard the anonymous prayer that asks for the serenity to accept the things we cannot change. For most of us, this includes the weather, gravity and certain family members. But how about gaining weight in middle age? Is it a fact that, no matter how diligent we are, the pounds will creep on alongside those smile lines and crow’s feet? Here’s good news: Research and experts in the field concur that gaining weight need not be an inevitable side effect of aging.
Gaining weight as we age is all about muscle mass. Between our mid-20s and mid-50s, we lose an average of about one half pound of muscle and add about a pound and a half of fat each year—resulting in a net gain of about one pound. The process is much more gradual in our 20s and speeds up as we get older. The key is in the loss of muscle: Because of this gradual atrophying of muscle tissue, our resting metabolic rate decreases by about 5 percent each year. In the average sedentary American, the resting metabolic rate is responsible for burning about 75 percent of the calories we consume. The more muscle you have, the more energy your body consumes to feed, maintain and repair that tissue.
The good news is that physical activity is a reliable and effective tool in staving off this virtually inevitable assault on our aging bodies. How much activity? Just 30 minutes a day of strength training plus 20 minutes of aerobic exercise should do the trick.
After insulin, Dr. Atkins believed that hormome replacement therapy (HRT) is a leading offender in terms of inhibited weight loss. Menopausal women who take estrogen or an estrogen-progesterone combo have a lot of trouble shedding pounds. In fact, weight gain, water retention and skyrocketing triglyceride levels are well-known side effects of HRT. "There are better, more natural ways to treat menopause symptoms," Dr. Atkins said. "Folic acid in prescription-strength doses, for example, helps minimize many symptoms, as do other nutrients, such as boron, soy isoflavones and herbs such as agnus cactus and dong quai." Also, consume moderate amounts of soy products.
If it is impossible for you to stop HRT, then become an exercise fanatic, and you will be fine.
QUESTION:
I'm very interested to hear her response to the age and menopause questions. Not in menopause yet, but getting close ..
Would you ask her what are the best ways to support a healthy metabolism if we don't seem to have problems yet? Or to put it another, thing we should never do because they cause irreparable damage to the metabolism.
Also, how to determine if metabolism is truly the problem.
ANSWER:
On the Atkins program you should be taking in sufficient calories and protein which increases metabolism and spares muscle mass. The needed protein will also increase thermogeneses (body heat) which will boost metabolism. This can avert slowing down the metabolism as we age and also correct a metabolism that has become sluggish. When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1500 to 1800 calories daily. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat (instead of carbohydrate) as a fuel for needed energy. How long this correction will take in your case is unknown. I would suggest giving it a few months at least.
QUESTION:
I would like to know about the age and dead metabolism too. I lost about 60 or so pounds on Atkins a few years ago, kept it off for a couple years, gained most of it back, then yo-yoed for a couple years. I think I really hurt myself about 2 years ago by doing that goofy meat and egg thing for a while. I lost about 17 pounds in 2 weeks but got deathly ill (potassium and blood pressure problems) and had a gout/arthritis crisis that almost put me in the hospital. I knew better but was desperate.
Now, I cannot get the weight to budge. No matter what I try. I talked to a R.D. a while back to see if she had any ideas. She had me keep a food journal and we tried to figure out from that what the problem could be but no luck. I was eating between 1300-1500 calories, 30-60 grams carbs, about 30 % protein and 50 -60% fat. I am 55 years old, post menopausal, have a very physically demanding job and exercise on a pretty regular basis. (I'm an avid bike rider, love to garden and walk my dogs)
I have been on BP meds since I was 32, have extremely high total cholesterol (at one point over 500 ON lc) with low good and high bad cholesterol. Total is in the range of about 230 now but I don't take meds for it. My triglycerides was over 1000 when I started low carbing and now down to less than 100. I have been on hormone replacement for about 10 years (estrogen/testosterone) and have tried to wean off but have non stop hot flashes and I can't take that! I had a heart attack a year ago and had 2 stents placed and then had a big old GI bleed from an ulcer. (from mobic and plavix).
I know I sound like a train wreck (LOL) but I really feel great physically when I stay low carb. But I just can't lose weight now and don't know what to do. I've been cheat free since June and have lost 10 pounds from then til now. I think I lost 8 of those during induction.
Any help at all would be greatly appreciated. I've tried increasing and decreasing calories, carbs and fats. Nothing has worked so far.
These are the meds I am taking:
Avalide (BP)
Toporol (BP and heart)
Verapamil (BP and heart)
Plavix
aspirin
Celebrex
Estratest
protonix
nitrostat (for chest pain--which I don't have thank heaven)
Multivitamin
Thanks again for any help!
ANSWER:
Congratulations! Based on your medication and health history a 10 pound loss is great!!!
With its ability to help you lose weight, improve your lipid profile and blood pressure, increase your energy and reduce your risk of heart disease, diabetes and many other life-threatening conditions, the Atkins Nutritional ApproachTM is indeed a healthier, more balanced way of eating and living. Have this be your motivation rather then a number on the scale.
The Atkins Nutritional ApproachTM should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being. Scientific research is increasingly demonstrating the benefits of a controlled-carbohydrate approach.
Virtually all medications will inhibit weight loss. Doctors who work with the Atkins Nutritional Approach can usually use it and certain supplements to help you taper you to minimal doses.
It is perfectly natural for you to lose weight in fits and starts. Usually, if you are stick with the program consistantly and long enough weight loss will resume. It may take a month or two once you figure out a few things.
A plateau—meaning an inexplicable pause in weight loss that cannot be traced back to dietary misdemeanors or lifestyle changes—can happen in the later stages of weight loss, after the first, “easy” pounds have come off. Fortunately, plateaus are seldom permanent and usually yield to certain strategies. First, figure out if there is any number of offending foods to reconsider.
Cutting back on or omitting food intolerance like milk/cheese and nuts altogether may be all it takes to get you back on the road to weight loss. You will need to experiment to determine which foods may be the culprit by the process of elimination.
Don't get discouraged. Any weight gain is probably only water weight than fat weight. Hang in there and stay in the Induction/ OWL phase until you figure a few things out. Stay calm. Do not give up.
Take your measurements and see if there is some change there.
Boost your intensity of exercise. You may have reached your neutral point and what you are doing is just maintaining your fitness level rather than pushing it to the next level
QUESTION:
please ask her if she agrees with the ANA's ( Atkins Nutritonal Approach) stance on allowing low carb frankenfood products to be a part of the induction plan or does she stand by Dr Atkins whole natural foods as the way to change our eating for life.
ANSWER:
As a nutritionist one of the Advantages of the ANA that I like the best is that it can be individualized to suit a persons likes, dislikes, tastes and lifestyle. We are all heading in the same direction of permanent weight control and vibrant health but the paths we choose to get there may be very different.
There are 14 studies to date showing results of 6 month to 1 year follow up in which participants were given two serving of Atkins Bars or Shakes daily as part of the research protocol. The products did not interfere with weight loss and, in those studies that allowed Atkins products; there was better compliance and retention. In fact there was one researcher in another study from the Veteran's Administration who was opposed to using Atkins Products with her patient population and had a tougher time with compliance and retention and had less weight loss due to cheating compared to programs that allowed a daily Atkins product. At the end of the year, her study participants were consuming far higher levels of carbohydrates than the patient population who were allowed to use Atkins products, and the drop out rate was much higher.
While I agree that there are some individuals who may need a two week period of withdrawal from sweet tasting foods to break an addiction, there are also those individuals who would not succeed without a healthy substitute.
So my advice is usually as follows; if you can't stop at one bar or drink at a time, if products are sacrificing your intake of whole foods, or you find yourself eating more than two per day, then stay away from Atkins products for two weeks until you have things under control. Each individual has to determine for themselves what works or doesn't work.
Otherwise there is no reason why one should avoid Atkins products in Induction.
Dr Atkins always envisioned moving from just the diet to lifestyle changes that created new and exiting nutritionally reinforced foods to enhance diets as well as satisfy the needs of the rampant diabetes epidemic with low sugar products. He helped develop the foods that still are part of the ANI stable.
QUESTION:
Yes please ask her 'as women reach menopause and their metabolisms slow down what are the main things we can do to keep the pounds off and if there are any tricks she knows of to rev up our metabolism?'
I am also interested in if she has heard of adding in certain spices~ if that Truely 'helps' increase metabolism ie: ginger and cayenne.
ANSWER:
You’ve no doubt heard the anonymous prayer that asks for the serenity to accept the things we cannot change. For most of us, this includes the weather, gravity and certain family members. But how about gaining weight in middle age? Is it a fact that, no matter how diligent we are, the pounds will creep on alongside those smile lines and crow’s feet? Here’s good news: Research and experts in the field concur that gaining weight need not be an inevitable side effect of aging.
Gaining weight as we age is all about muscle mass. Between our mid-20s and mid-50s, we lose an average of about one half pound of muscle and add about a pound and a half of fat each year—resulting in a net gain of about one pound. The process is much more gradual in our 20s and speeds up as we get older. The key is in the loss of muscle: Because of this gradual atrophying of muscle tissue, our resting metabolic rate decreases by about 5 percent each year. In the average sedentary American, the resting metabolic rate is responsible for burning about 75 percent of the calories we consume. The more muscle you have, the more energy your body consumes to feed, maintain and repair that tissue.
The good news is that physical activity is a reliable and effective tool in staving off this virtually inevitable assault on our aging bodies. How much activity? Just 30 minutes a day of strength training plus 20 minutes of aerobic exercise should do the trick.
After insulin, Dr. Atkins believed that hormome replacement therapy (HRT) is a leading offender in terms of inhibited weight loss. Menopausal women who take estrogen or an estrogen-progesterone combo have a lot of trouble shedding pounds. In fact, weight gain, water retention and skyrocketing triglyceride levels are well-known side effects of HRT. "There are better, more natural ways to treat menopause symptoms," Dr. Atkins said. "Folic acid in prescription-strength doses, for example, helps minimize many symptoms, as do other nutrients, such as boron, soy isoflavones and herbs such as agnus cactus and dong quai." Also, consume moderate amounts of soy products.
There are limited studies confirming the effectiveness of ginger and cayenne effectiveness to increase metabolism, however, they do have certain health benefits and would not hurt.
QUESTION:
is it true that soy does slow your metabolism? or is that only the case if you are hypothyroid ?
ANSWER:
Soy contains lots of phytochemicals along with isoflavones that contribute to estrogenic activity. The isoflavones in soy are labels as both estrogenic and antiestrogenic. If a woman with breast cancer is estrogen receptor positive, then she is advised, conservatively, to consume no more than 2 servings of soy in foods and not to use concentrates or soy supplements. However, if an individual is not a breast cancer survivor with estrogen receptor positive nodes, than soy products are encouraged to decrease the risk of not only cancer but free radical damage to cells and organs. Depending of how much soy and in what products the soy is in, you should not worry. Those with hypothyroid conditions should also limit soy exposure to two servings daily.
QUESTION:
I'm sure you'll also ask her about calories and if they recommend any certain levels based on your current weight or goal weight? or if they are strictly worried about counting carbs only?
Oh and what about a question about their net carb thing and what is the science behind being able to subtract some of the carbs? I know there are many people on here who disagree with subtracting sugar alcohols.
ANSWER:
In Dr Atkins early books he did not talk about calories. His belief was that it was not necessary to count calories because the ANA naturally controlled appetite so one only needs to count carbs.His philosophy was that one should eat until satisfied (but not stuffed) and that counting carbs was all the general public reading his books should be concerned about.
However, in private practice, when the nutritionists on his staff would need to trouble shoot, calories where one area that would be investigated. We would just do a spot check to make sure that someone was not eating too little or too much, both of which may cause a stall in weight loss.
So if you are successfully losing weight and or inches there is no need to burden yourself with counting calories as well as carbs. If you are stalled or have reached a plateau, are feeling tired, have trouble with energy levels during exercise, then a spot check is recommended.
I don’t think ones optimal calorie intake is a numerical equation. Metabolism, activity level, age, genetics, muscle mass, gender, weather, and general state of health are all variables that would affect the optimal level. So each person needs to find their own level. I go by the general rule to start with the minimum of 1800 calories for women and 2000 calories for men and adjust from there.
The Net Atkins Count™, is the only count based on the most advanced clinical testing of glycemic impact, shows on average just 2g to 5g of the carbs in the Atkins Advantage product line impact blood sugar.
Here is a news release confirming out patented method from 2003 in an Independent study;
NEWS RELEASE
The Ohio State University
Division of Medical Dietetics
April 11, 2003
REPORT ON ENERGY BAR STUDY ERRED IN GROUPING RESULTS
COLUMBUS, Ohio -- A recent report on research from Ohio State University on the effect on insulin and glucose levels produced by eating energy bars erroneously generalized the findings to all bars in the study when in fact, one bar – the Atkins Advantage Bar – showed minimal impact on blood sugar.
The study confirmed that Atkins Advantage Bars produced a significant reduction (71 percent) in plasma glucose levels compared to white bread with similar calorie levels (which served as a control for the study), and a reduction of 26 percent in serum insulin compared with controls. This study demonstrated that substitution of other macronutrients for carbohydrates is effective for reducing post prandial glycemia.
When the study evaluated other moderate and high carbohydrate bars, the insulin response was actually elevated compared with the white bread control. This was not the case with the Atkins Bar. The three bars in the study produced very different results.
The results of the study showed that the Atkins Advantage Bar significantly reduced both blood glucose levels and serum insulin compared to the control and the other bars. The original report of this research inaccurately characterized all bars in the study as a group.
QUESTION:
I guess I have always wondered about what the other carbohydrates mean on the food labels. Can they be subtracted too or are they only a list of the non desirable carbs? I am looking forward to what she has to say about metabolism for sure!!
ANSWER:
The Net Atkins Count™, is the only count based on the most advanced clinical testing of glycemic impact, shows on average just 2g to 5g of the carbs in the Advantage product line impact blood sugar.
Our label claims are based on clinical testing of blood sugar responses. Other companies use a subtraction method that subtracts sugar alcohols, fiber, and glycerine.
CarolynF:
Many of us have had their gallbladders out and still want to do the correct amount of fat that lowcarbing needs.
I'm wondering if the people with no gallbladders should cut back to around 50 percent fat instead of the 65 percent recommended by Atkins?
Just curious how NOT having a gallbladder affects the ingestion of fat.
ANSWER:
You can follow a lower fat version of Atkins. Use fish, poultry, lean meats, and low fat cheese (in moderation) and lots of vegetables. Avoid creamy salad dressing; instead use olive oil and vinegar or a mustard based dressing. Eat nuts only in moderation. Don't fry foods, and use lean cuts of meat. Stay away from processed meats such as bacon and sausage. Supplementing with unsweetened, smooth textured, orange-flavored Metamucil daily will help bulk your stools. Take 1 tablespoon in a full glass of water and drink immediately.
QUESTION:
When you ask about healing damaged metabolisms, my only request is to ask about it even in the context of some severe or prolonged patterns of eating/behavior (ex: having yo-yo'ed for 20 years between anorexic and compulsive binging levels of caloric intake; or 20 years of extremely high carb and extremely low carb eating).
Those examples are from my own life. What I'm looking for is hope that I can heal and lose weight and not walk around in pain anymore.
ANSWER:
Reaching your goal weight is not—or should not be—about dieting. It's about changing your body, and your mind-set, permanently and for the better. It is—or should be—actually just the opposite of the start-and-stop process that most people consider a diet. I tell my patients that they should plan not just on losing weight, but also on restoring energy and feeling their physical best. All they have to do is exercise regularly, start an intelligent nutritional supplementation plan and eat the healthiest foods imaginable. Sound like a lot? Hardly. In fact, it sounds like a cinch.
On the other hand, anyone who “diets” in the sense that the word has been used in this country for almost a century is clearly not seeking a permanent eating plan. Such folks bought their ticket on the diet bus for a little quick fat removal, and once that's accomplished, they get off at the first available stop and go back to foods that fundamentally make them feel awful. You are not alone.
Then six or ten or whatever months later, they say, "Oops, time for another diet." Such a yo-yo approach is not only an ineffective way to produce a great-looking body, but it could damage your health. And it makes your body progressively resistant to weight loss.
Don’t be like that any more. If you eat healthy foods—think caveman fundamentals: fish, fowl, meat, vegetables, nuts, seeds, berries and, as you approach your goal weight, some low-glycemic fruit, as well as legumes and whole grains—and avoid refined, sugar-laden junk food, then, you’ll be halfway home. Needless to say, you’ll get a lot closer to your desired weight; you can hardly help it!
But let's not pretend eating right is everything. It's just the first thing. Doing Atkins properly is doing yourself a favor up and down the line. It's a sort of conversion. You were issued a body at birth, and chances are it was a pretty functional one. Like most of us, you probably messed around with it and didn't treat it right. Here’s your chance to reacquaint yourself with it and to give it the loving care that will make it hum.
The good news is that any damage you did by messing around with your metabolism can be corrected with exercise and the Atkins lifestyle. How long it takes e will depend on how far down the path you have traveled, and for how long. Just know it can and has been down successfully by all of us.
QUESTION:
I would like you to ask Colette about the dangers of getting pregnant when you are doing a very low calorie diet. I posted something on the Women's Health site that was from Dr. Grove's book on the importance of good nutrition..
ANSWER:
Weight loss is not recommended while you are pregnant or breastfeeding, so the Atkins Lifetime Maintenance phase is ideal during this time. As with all phases of Atkins, build your eating program around protein, including meat, poultry and seafood, and healthy natural fats such as olive and flaxseed oil and avocados. Eat plenty of vegetables and one serving of fruit such as strawberries, blueberries or grapefruit daily. Instead of hydrogenated oils, consume healthy fats, seeds and nuts. Cook meat well but don't burn it—heavily charred meats can be unhealthy. Be sure to drink plenty of water. Try to walk 30 minutes a day at a comfortable pace. Avoid getting overheated during exercise and be sure to get plenty of rest. And have fun, this is a very special time!
Expect to gain at least 27 pounds over the full nine months—which will include baby, placenta and fluid. The weight should all come off a few weeks after delivery. Nursing your baby burns more calories and contracts your uterus, so it's good for both of you.
When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly during preconception, she should not be taking in fewer than 1,800 calories daily. After conception calories should be closer to 2000. This energy supply should not cause a drop in the metabolic rate.
When you ask about healing damaged metabolisms, my only request is to ask about it even in the context of some severe or prolonged patterns of eating/behavior (ex: having yo-yo'ed for 20 years between anorexic and compulsive binging levels of caloric intake; or 20 years of extremely high carb and extremely low carb eating).
Those examples are from my own life. What I'm looking for is hope that I can heal and lose weight and not walk around in pain anymore.
ANSWER:
Reaching your goal weight is not—or should not be—about dieting. It's about changing your body, and your mind-set, permanently and for the better. It is—or should be—actually just the opposite of the start-and-stop process that most people consider a diet. I tell my patients that they should plan not just on losing weight, but also on restoring energy and feeling their physical best. All they have to do is exercise regularly, start an intelligent nutritional supplementation plan and eat the healthiest foods imaginable. Sound like a lot? Hardly. In fact, it sounds like a cinch.
On the other hand, anyone who “diets” in the sense that the word has been used in this country for almost a century is clearly not seeking a permanent eating plan. Such folks bought their ticket on the diet bus for a little quick fat removal, and once that's accomplished, they get off at the first available stop and go back to foods that fundamentally make them feel awful. You are not alone.
Then six or ten or whatever months later, they say, "Oops, time for another diet." Such a yo-yo approach is not only an ineffective way to produce a great-looking body, but it could damage your health. And it makes your body progressively resistant to weight loss.
Don’t be like that any more. If you eat healthy foods—think caveman fundamentals: fish, fowl, meat, vegetables, nuts, seeds, berries and, as you approach your goal weight, some low-glycemic fruit, as well as legumes and whole grains—and avoid refined, sugar-laden junk food, then, you’ll be halfway home. Needless to say, you’ll get a lot closer to your desired weight; you can hardly help it!
But let's not pretend eating right is everything. It's just the first thing. Doing Atkins properly is doing yourself a favor up and down the line. It's a sort of conversion. You were issued a body at birth, and chances are it was a pretty functional one. Like most of us, you probably messed around with it and didn't treat it right. Here’s your chance to reacquaint yourself with it and to give it the loving care that will make it hum.
The good news is that any damage you did by messing around with your metabolism can be corrected with exercise and the Atkins lifestyle. How long it takes e will depend on how far down the path you have traveled, and for how long. Just know it can and has been down successfully by all of us.
QUESTION:
I would like you to ask Colette about the dangers of getting pregnant when you are doing a very low calorie diet. I posted something on the Women's Health site that was from Dr. Grove's book on the importance of good nutrition..
ANSWER:
Weight loss is not recommended while you are pregnant or breastfeeding, so the Atkins Lifetime Maintenance phase is ideal during this time. As with all phases of Atkins, build your eating program around protein, including meat, poultry and seafood, and healthy natural fats such as olive and flaxseed oil and avocados. Eat plenty of vegetables and one serving of fruit such as strawberries, blueberries or grapefruit daily. Instead of hydrogenated oils, consume healthy fats, seeds and nuts. Cook meat well but don't burn it—heavily charred meats can be unhealthy. Be sure to drink plenty of water. Try to walk 30 minutes a day at a comfortable pace. Avoid getting overheated during exercise and be sure to get plenty of rest. And have fun, this is a very special time!
Expect to gain at least 27 pounds over the full nine months—which will include baby, placenta and fluid. The weight should all come off a few weeks after delivery. Nursing your baby burns more calories and contracts your uterus, so it's good for both of you.
When individuals follow very low-calorie diets their basal metabolic rate will slow down to compensate for the low caloric intake. This is the body's survival response to preserve its internal organs and muscle mass. If someone is following the Atkins protocol correctly during preconception, she should not be taking in fewer than 1,800 calories daily. After conception calories should be closer to 2000. This energy supply should not cause a drop in the metabolic rate.
After-Hours Eating
After-Hours Eating
By Sheila Buff - Cheri received permission to re-print this text.
Snacking after dinner and late-night raids on the refrigerator could be undermining your weight loss. Find out how to eat smart after dark.
In an ideal world, you would eat three regular, nutritious meals a day along with a healthy afternoon and evening snack. You’ve heard it time and time again, but do you know why it matters? Eating regular low carb meals helps stave off hunger and keeps blood sugar steady, thereby reducing cravings and the temptation to eat too much of the wrong things (like, a bag of chips or a pint of ice cream).
Yet despite this indisputably sound underlying principle, there’s a good chance you continue to approach a day of eating in one of these two ways: You skip breakfast—or have a meager meal such as toast and jam—then skimp on lunch. By late afternoon you’re ravenous, so you start snacking and keep eating right through a big dinner.
OR
You’re "good" most of the day, eating a sensible breakfast and lunch, then spin out of control in the late afternoon, downing a large dinner—and then another post-meal evening snack that could be mistaken for a second dinner. Either way, if you’re like many people, you take in more than half your daily calories in the evening.
Night-Eating Syndrome
For between 10 and 25 percent of seriously obese people, eating at night is something they can’t control. These individuals suffer from night-eating syndrome (NES), a little understood condition in which those afflicted have trouble falling asleep, wake up during the night and eat large amounts of carbohydrate-laden foods (sometimes without remembering that they did) and aren’t hungry in the morning. Night-eating syndrome was first described in 1955, but it has only recently received serious attention. According to a 1999 study in the Journal of the American Medical Association, NES combines aspects of a sleep disorder similar to sleepwalking with an eating disorder and a mood disorder. More recently, other researchers have shown that NES is often related to high levels of stress hormones. If you think you might suffer from NES, consult your doctor.
Evening Eating
When you come home from a long day, you’re probably hungry and tired—a combination that can loosen your resolve and make you want to eat everything in sight. If you opt for a satisfying low carb dinner, you’ll have plenty to eat while still sticking to your weight-loss plan. The real problem comes in after your meal.
If you skimped earlier in the day, even a big dinner might leave you hungry a couple of hours later. And even if you aren’t truly hungry, you might find yourself reaching for food to relieve stress or cope with family conflict, or simply because you’re bored or tired. If that’s the case, being aware of your reasons for overeating may help you cut back and take more constructive steps to deal with the underlying issues.
Stopping Snack Attacks
Of course, a lot of evening eating has nothing at all to do with emotional issues or a frenetic life. It’s just a habit. Think about it: Where do you do most of your evening snacking? Chances are it’s in front of the television while you’re sitting passively or looking for something to do during the commercial breaks (some experts call it "unconscious eating"). Even if you’ve just eaten and don’t really want a snack, force of habit combined with enticing food commercials can trigger your appetite. You can give in to the urge, as long as you do it sensibly.
Try these tips for enjoying low carb snacks in moderate portions:
Alternatives to Eating
Instead of munching in front of the TV, keep your hands busy and your mind sharp by picking up an engaging pastime, like knitting, making a scrapbook or doing the daily crossword puzzle. An even better idea? Get in your exercise for the day. Ride a stationary bike, do your yoga routine, work out with free weights or resistance bands or do some stretching. Anything that gets you moving instead of eating is a smart choice.
Another Benefit: Halting Heartburn
For many of us, there’s one more bonus to cutting back on evening eating: far less heartburn, especially if you have GERD (gastroesophageal reflux disease). A trigger for painful heartburn and uncomfortable bloating is lying down after eating a lot. That’s because a full stomach puts extra pressure on the lower esophageal sphincter, the valve that closes off your stomach from your esophagus. While that alone is enough to cause acid reflux, forcing stomach acid up into your esophagus and causing heartburn, lying down in bed or on the couch makes it even easier for the acid to escape. By keeping late-night munching to a minimum, however, you sharply reduce the likelihood of experiencing heartburn. If you still crave your bedtime snack, keep it small and avoid foods that are known heartburn triggers for you.
By Sheila Buff - Cheri received permission to re-print this text.
Snacking after dinner and late-night raids on the refrigerator could be undermining your weight loss. Find out how to eat smart after dark.
In an ideal world, you would eat three regular, nutritious meals a day along with a healthy afternoon and evening snack. You’ve heard it time and time again, but do you know why it matters? Eating regular low carb meals helps stave off hunger and keeps blood sugar steady, thereby reducing cravings and the temptation to eat too much of the wrong things (like, a bag of chips or a pint of ice cream).
Yet despite this indisputably sound underlying principle, there’s a good chance you continue to approach a day of eating in one of these two ways: You skip breakfast—or have a meager meal such as toast and jam—then skimp on lunch. By late afternoon you’re ravenous, so you start snacking and keep eating right through a big dinner.
OR
You’re "good" most of the day, eating a sensible breakfast and lunch, then spin out of control in the late afternoon, downing a large dinner—and then another post-meal evening snack that could be mistaken for a second dinner. Either way, if you’re like many people, you take in more than half your daily calories in the evening.
Night-Eating Syndrome
For between 10 and 25 percent of seriously obese people, eating at night is something they can’t control. These individuals suffer from night-eating syndrome (NES), a little understood condition in which those afflicted have trouble falling asleep, wake up during the night and eat large amounts of carbohydrate-laden foods (sometimes without remembering that they did) and aren’t hungry in the morning. Night-eating syndrome was first described in 1955, but it has only recently received serious attention. According to a 1999 study in the Journal of the American Medical Association, NES combines aspects of a sleep disorder similar to sleepwalking with an eating disorder and a mood disorder. More recently, other researchers have shown that NES is often related to high levels of stress hormones. If you think you might suffer from NES, consult your doctor.
Evening Eating
When you come home from a long day, you’re probably hungry and tired—a combination that can loosen your resolve and make you want to eat everything in sight. If you opt for a satisfying low carb dinner, you’ll have plenty to eat while still sticking to your weight-loss plan. The real problem comes in after your meal.
If you skimped earlier in the day, even a big dinner might leave you hungry a couple of hours later. And even if you aren’t truly hungry, you might find yourself reaching for food to relieve stress or cope with family conflict, or simply because you’re bored or tired. If that’s the case, being aware of your reasons for overeating may help you cut back and take more constructive steps to deal with the underlying issues.
Stopping Snack Attacks
Of course, a lot of evening eating has nothing at all to do with emotional issues or a frenetic life. It’s just a habit. Think about it: Where do you do most of your evening snacking? Chances are it’s in front of the television while you’re sitting passively or looking for something to do during the commercial breaks (some experts call it "unconscious eating"). Even if you’ve just eaten and don’t really want a snack, force of habit combined with enticing food commercials can trigger your appetite. You can give in to the urge, as long as you do it sensibly.
Try these tips for enjoying low carb snacks in moderate portions:
- Choose crunchy, low carb foods such as macadamia nuts, frozen blueberries or celery sticks filled with cream cheese. The crunchiness gets your mouth moving, which helps make snacks more satisfying.
- Don’t take the whole food container to the couch. Instead, put your portion onto a small plate in the kitchen and bring it with you.
- Clear out such high carb, low-nutrition foods as cookies and chips from your kitchen. If they're not there, you can’t eat them.
- Instead of eating, have something to drink. Hot beverages can help cut your appetite—try a mug of herbal tea sweetened with Splenda®, low carb hot cocoa or some chicken or beef broth. If you prefer something cold, try an Atkins Shake or sugar free iced tea or lemonade, or use Sugar Free Syrups and seltzer to make a flavorful, fizzy drink.
- You can enjoy many of your favorite snacks in low carb versions, too. Keep low carb cheesecake, pudding, ice cream and brownies on hand for sweet-tooth emergencies.
Alternatives to Eating
Instead of munching in front of the TV, keep your hands busy and your mind sharp by picking up an engaging pastime, like knitting, making a scrapbook or doing the daily crossword puzzle. An even better idea? Get in your exercise for the day. Ride a stationary bike, do your yoga routine, work out with free weights or resistance bands or do some stretching. Anything that gets you moving instead of eating is a smart choice.
Another Benefit: Halting Heartburn
For many of us, there’s one more bonus to cutting back on evening eating: far less heartburn, especially if you have GERD (gastroesophageal reflux disease). A trigger for painful heartburn and uncomfortable bloating is lying down after eating a lot. That’s because a full stomach puts extra pressure on the lower esophageal sphincter, the valve that closes off your stomach from your esophagus. While that alone is enough to cause acid reflux, forcing stomach acid up into your esophagus and causing heartburn, lying down in bed or on the couch makes it even easier for the acid to escape. By keeping late-night munching to a minimum, however, you sharply reduce the likelihood of experiencing heartburn. If you still crave your bedtime snack, keep it small and avoid foods that are known heartburn triggers for you.
Staying in Control!
Staying in Control
It's quite possible that you will slip and slide now and then as you pursue your weight-loss goals. Here's how to create a strategy for lifetime success:
It's quite possible that you will slip and slide now and then as you pursue your weight-loss goals. Here's how to create a strategy for lifetime success:
- Try to maintain the control you've won by not re-addicting yourself to foods you have stopped eating.
- If you do slip, be realistic—no one's perfect 100 percent of the time. Above all, recover immediately; don't wait until tomorrow. One slice of pie may have limited ill effects. A late-night debauch could send you off in the wrong direction for a month.
- If you've slipped up badly, don't tell yourself there's no use trying. Learn to live in the gray area when you're not being perfect. A mistake in eating doesn't mean you should stop taking nutritional supplements or exercising. Quite the contrary—everything good you can do for yourself makes it that much easier to get firmly back on track.
- Be on your best behavior during Induction, the phase in which you break your bad habits and addictions and establish healthy eating patterns.
- If you're bound and determined to cheat, do so in the least harmful way. If a piece of fruit will satisfy your craving for something sweet, it's better than a cookie or candy bar.
- Adjust your aims to realities. If you're going on vacation and you know you won't be able to comply perfectly, don't make continued weight loss your goal. Instead, go on Lifetime Maintenance and try to hold the line on your weight and stay in control of your food choices. When you return, go back to the appropriate weight-loss phase.
- Give yourself a cushion. If there's a special occasion on the horizon, drop down to an earlier phase of Atkins a few weeks before the event.
- Learn from your experience. If you slip up and go off the plan, ask yourself why. Did you give yourself permission? How did you think you would feel after? How did you feel? How should you deal with a similar situation in the future?
- If the Atkins Nutritional Approach™ works for you, don't let other people vote on your health. It's your life, not theirs.
- What if you've muffed it and you have to start over? Don't be embarrassed! Don't let those naysayers say, "I told you so." Just pick yourself up and start over again with Induction. And at the same time, you should ask yourself a series of soul-searching questions about what happened. This is especially true if you're a person for whom overeating and being out of control have been ongoing problems. Think about the situations and circumstances that led to the problem and creatively change your life to avoid them in the future. Try to teach yourself new ways of responding to the challenges.
- Nearly everyone can succeed doing Atkins. Believe in the immense power of human adaptability. Do a conscious appraisal of why you've chosen Atkins, and then adapt with all the willpower and energy you possess.
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