| 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.
Get off of your Plateau!
Get off of your Plateau!
At a weight-loss standstill? Here are some suggestions on how to break free.
If you've considered the usual reasons for plateaus (see What Is a Plateau? and Diet-Related Disorders) and found precious few clues to explain why your weight-loss efforts are stalled, you may indeed be on a plateau. If you've been on many diets in your lifetime, you may be surprised to discover that you've plateaued at the same point in the past. These are the weights at which your body naturally starts to resist weight loss. It may be that your perception of what you should weigh is inappropriate and unhealthy. It's unlikely that at 45 you can be quite as slim as you were at 18. It may be that if you are unable to lose, it's because you are already where you should be. And if that definitely isn't the case, you really should lose more. Don't panic; the fat-burning engine usually starts up again.
Closely examine what you're eating. You might want to keep a food diary to make sure you're not consuming too many carbs. It's easy to forget one or two spots of indulgence. Try backing off your carbs slightly, for example, taking away the last 5 grams of carbohydrate you permitted yourself. You may have slipped slightly above your Critical Carbohydrate Level for Losing.
If you have not been in lipolysis for a while and are now stuck, you may want to gradually lower your carb level by 5 gram increments until your lipolysis test strips turn purple again. If all else fails, it's time to go back to Induction. Three to five days in Induction will usually start weight loss moving again. Sometimes the body just needs a little nudge. Then, when you move beyond Induction again, add on the carbohydrates a little more cautiously than you did before. It's quite possible that you have a fairly high degree of metabolic resistance.
If you're serious about following the Atkins Nutritional Approach™ for life, you have to invest some energy in exercise. Contrary to the messages our society generally sends us, your body was meant to move. Sitting around is unnatural. Working in an office is unnatural. In fact, a whole lot of modern life is unnatural. Parking in the far corner of the parking lot is not a mistake. It's where you should be because exercise is not optional, it's an integral part of doing Atkins. It's often neglected and sometimes quietly scorned, but if you think you're doing the program yet you're not exercising, you're not really doing the program. Building exercise into your lifestyle is one of the most intelligent ways of cracking through a plateau.
Discouraging as a plateau may be, you can't let it beat you. It may comfort you to hear that some individuals lose weight in a pattern of plateauing for a month, then taking a dip of four or more pounds, plateauing again and so on. If you get discouraged and start to cheat before seeing results, you will sabotage your success. Read this article once, twice or three times if you have to, but be convinced. You will win out in the end.
At a weight-loss standstill? Here are some suggestions on how to break free.
If you've considered the usual reasons for plateaus (see What Is a Plateau? and Diet-Related Disorders) and found precious few clues to explain why your weight-loss efforts are stalled, you may indeed be on a plateau. If you've been on many diets in your lifetime, you may be surprised to discover that you've plateaued at the same point in the past. These are the weights at which your body naturally starts to resist weight loss. It may be that your perception of what you should weigh is inappropriate and unhealthy. It's unlikely that at 45 you can be quite as slim as you were at 18. It may be that if you are unable to lose, it's because you are already where you should be. And if that definitely isn't the case, you really should lose more. Don't panic; the fat-burning engine usually starts up again.
Closely examine what you're eating. You might want to keep a food diary to make sure you're not consuming too many carbs. It's easy to forget one or two spots of indulgence. Try backing off your carbs slightly, for example, taking away the last 5 grams of carbohydrate you permitted yourself. You may have slipped slightly above your Critical Carbohydrate Level for Losing.
If you have not been in lipolysis for a while and are now stuck, you may want to gradually lower your carb level by 5 gram increments until your lipolysis test strips turn purple again. If all else fails, it's time to go back to Induction. Three to five days in Induction will usually start weight loss moving again. Sometimes the body just needs a little nudge. Then, when you move beyond Induction again, add on the carbohydrates a little more cautiously than you did before. It's quite possible that you have a fairly high degree of metabolic resistance.
If you're serious about following the Atkins Nutritional Approach™ for life, you have to invest some energy in exercise. Contrary to the messages our society generally sends us, your body was meant to move. Sitting around is unnatural. Working in an office is unnatural. In fact, a whole lot of modern life is unnatural. Parking in the far corner of the parking lot is not a mistake. It's where you should be because exercise is not optional, it's an integral part of doing Atkins. It's often neglected and sometimes quietly scorned, but if you think you're doing the program yet you're not exercising, you're not really doing the program. Building exercise into your lifestyle is one of the most intelligent ways of cracking through a plateau.
Discouraging as a plateau may be, you can't let it beat you. It may comfort you to hear that some individuals lose weight in a pattern of plateauing for a month, then taking a dip of four or more pounds, plateauing again and so on. If you get discouraged and start to cheat before seeing results, you will sabotage your success. Read this article once, twice or three times if you have to, but be convinced. You will win out in the end.
Moving up the Carbohydrate Ladder
Moving up the Carbohydrate Ladder
As you move from one level to another, add carbohydrate foods back into your diet in the order that follows. Your ability to add all the food groups back depends upon your degree of metabolic resistance. For example, someone with high metabolic resistance would probably not be able to add legumes back during Ongoing Weight Loss (OWL), while someone who is young and works out regularly might well be able to do so. Few people can add back all these foods during OWL. Adhering to this order tends to minimize blood-sugar surges that could reactivate cravings:
1. More salad and other vegetables on the acceptable foods list
2. Fresh cheeses (as well as more aged cheese)
3. Seeds and nuts
4. Berries
5. Wine and other spirits low in carbs
6. Legumes
7. Fruits other than berries and melons
8. Starchy vegetables
9. Whole grains
As you move from one level to another, add carbohydrate foods back into your diet in the order that follows. Your ability to add all the food groups back depends upon your degree of metabolic resistance. For example, someone with high metabolic resistance would probably not be able to add legumes back during Ongoing Weight Loss (OWL), while someone who is young and works out regularly might well be able to do so. Few people can add back all these foods during OWL. Adhering to this order tends to minimize blood-sugar surges that could reactivate cravings:
1. More salad and other vegetables on the acceptable foods list
2. Fresh cheeses (as well as more aged cheese)
3. Seeds and nuts
4. Berries
5. Wine and other spirits low in carbs
6. Legumes
7. Fruits other than berries and melons
8. Starchy vegetables
9. Whole grains
How Do You Establish a Reasonable Goal Weight?
When you see your results on Induction, it's time to reevaluate your expectations.
After two weeks on Induction, you've probably seen some pretty dramatic changes in your body and are likely feeling euphoric as it begins to dawn on you that it's within your power to achieve a new you. You are probably now catching glimpses of that new person on the horizon—if not in your own mirror. That new you is thinner, happier, healthier and more confident.
Now it's time for you to take a serious look at your body and decide what you want to do with it and how you want it to look. Be realistic. In all probability, you don't expect to be an Olympic athlete or a fashion model. On the other hand, you may be selling yourself short by setting goals that are too modest. Are you willing to accept yourself as pleasingly plump? Frankly, you should probably set your sights higher than that. How about a weight target based on your height, age and bone structure? How about excellent health and vigor that's surprising for someone your age? That's not being overly ambitious, that's being truly realistic.
What Is Your Goal Weight?
Ask yourself when in your life did you look and feel your very best? How much did you weigh then? Can you comfortably weigh that again? What size did you wear then? Don't skip over these questions. You're the greatest expert on your body. Whatever that wonderful weight—and size—was, you can almost certainly reach it again. Was it 120? 140? 170?
Most people have a pretty good sense of that number. They held that weight for a good part of their lives and found that they put on pounds only after specific events, such as getting married, having kids, quitting cigarettes, starting or stopping medication or experiencing certain hormonal changes. Why not go for it?
On the other hand, is that “perfect” weight unrealistic now that you're a couple of decades older? Menopausal women particularly often have a hard time staying as slim as they once were. So perhaps a more realistic approach is to ask what is the weight you would be comfortable with today. The trick is to come up with a figure that is attainable without setting yourself up for disappointment.
If you don't recall ever being a weight you were happy with, the Body Mass Index (BMI) chart should give you a ballpark figure to aim for. Be aware that the BMI is just a guideline: If you are very muscular, for example, your BMI will often come out too high. You'll see that the BMI chart gives you numbers at the top. By checking your height and weight below and running your finger up the column to where the BMI figures are, you will find your BMI number. Based on these figures, the federal government has announced guidelines that create a new definition of a healthy weight—a BMI of up to 24.9. A BMI of 25 or above is considered overweight. If your BMI is 26 or 27, you are approximately 20 percent overweight. Individuals who fall within the BMI range of 25 to 34.9, and have a waist size of more than 40 inches for men more than 35 inches for women, are considered to be at especially high health risk.
For most people, this chart is helpful as a general guideline (ranges that are considered the norm), but this can't be emphasized too strongly: The best weight for you is the one at which you feel comfortable and attractive and can enjoy your life. It also needs to be a weight you can maintain.
Say your best friend and you are the same height and generally the same build, but she wants to be rail thin, while you are comfortable with 10 pounds more on your frame. If it feels good to you, that's what counts. Remember, too, that if you are physically active and have a low BMI, you can weigh more than your sister, who thinks lifting a pencil is exercise.
This isn't climbing Mount Everest; you can reach your goal weight. If you're metabolically similar to the tens of thousands others who have achieved goal weight by following the Atkins Nutritional Approach™, you have an excellent chance of succeeding.
After two weeks on Induction, you've probably seen some pretty dramatic changes in your body and are likely feeling euphoric as it begins to dawn on you that it's within your power to achieve a new you. You are probably now catching glimpses of that new person on the horizon—if not in your own mirror. That new you is thinner, happier, healthier and more confident.
Now it's time for you to take a serious look at your body and decide what you want to do with it and how you want it to look. Be realistic. In all probability, you don't expect to be an Olympic athlete or a fashion model. On the other hand, you may be selling yourself short by setting goals that are too modest. Are you willing to accept yourself as pleasingly plump? Frankly, you should probably set your sights higher than that. How about a weight target based on your height, age and bone structure? How about excellent health and vigor that's surprising for someone your age? That's not being overly ambitious, that's being truly realistic.
What Is Your Goal Weight?
Ask yourself when in your life did you look and feel your very best? How much did you weigh then? Can you comfortably weigh that again? What size did you wear then? Don't skip over these questions. You're the greatest expert on your body. Whatever that wonderful weight—and size—was, you can almost certainly reach it again. Was it 120? 140? 170?
Most people have a pretty good sense of that number. They held that weight for a good part of their lives and found that they put on pounds only after specific events, such as getting married, having kids, quitting cigarettes, starting or stopping medication or experiencing certain hormonal changes. Why not go for it?
On the other hand, is that “perfect” weight unrealistic now that you're a couple of decades older? Menopausal women particularly often have a hard time staying as slim as they once were. So perhaps a more realistic approach is to ask what is the weight you would be comfortable with today. The trick is to come up with a figure that is attainable without setting yourself up for disappointment.
If you don't recall ever being a weight you were happy with, the Body Mass Index (BMI) chart should give you a ballpark figure to aim for. Be aware that the BMI is just a guideline: If you are very muscular, for example, your BMI will often come out too high. You'll see that the BMI chart gives you numbers at the top. By checking your height and weight below and running your finger up the column to where the BMI figures are, you will find your BMI number. Based on these figures, the federal government has announced guidelines that create a new definition of a healthy weight—a BMI of up to 24.9. A BMI of 25 or above is considered overweight. If your BMI is 26 or 27, you are approximately 20 percent overweight. Individuals who fall within the BMI range of 25 to 34.9, and have a waist size of more than 40 inches for men more than 35 inches for women, are considered to be at especially high health risk.
For most people, this chart is helpful as a general guideline (ranges that are considered the norm), but this can't be emphasized too strongly: The best weight for you is the one at which you feel comfortable and attractive and can enjoy your life. It also needs to be a weight you can maintain.
Say your best friend and you are the same height and generally the same build, but she wants to be rail thin, while you are comfortable with 10 pounds more on your frame. If it feels good to you, that's what counts. Remember, too, that if you are physically active and have a low BMI, you can weigh more than your sister, who thinks lifting a pencil is exercise.
This isn't climbing Mount Everest; you can reach your goal weight. If you're metabolically similar to the tens of thousands others who have achieved goal weight by following the Atkins Nutritional Approach™, you have an excellent chance of succeeding.
Everything You Wanted To Know About Ketosis And Keytone Testing Strips
Everything You Wanted To Know About Ketosis And Keytone Testing Strips
Cheri received permission from The Atkins Center to re-print this text.
Ketosis is really a shortening of the term lipolysis/ketosis. Lipolysis simply means that you're burning your fat stores and using them as the source of fuel they were meant to be. The by-products of burning fat are ketones, so ketosis is a secondary process of lipolysis. When your body releases ketones in your urine, it is chemical proof that you’re consuming your own stored fat. And the more ketones you release, the more fat you have dissolved.
If you are restricting the amount of carbohydrates you eat, your body turns to fat as its alternative source of energy. In effect, lipolysis/ketosis has replaced the alternative of burning glucose for energy. Both are perfectly normal processes.
People (and even some ill-informed doctors) often confuse ketosis, which is a perfectly normal metabolic process, with ketoacidosis, which is a life-threatening condition. The latter is the consequence of insulin-deficient subjects having out-of-control blood sugar levels, a condition that can occur as well in alcoholics and people in a state of extreme starvation. Ketosis and ketoacidosis may sound vaguely alike, but the two conditions are virtually polar opposites and can always be distinguished from each other by the fact that the diabetic has been consuming excessive carbohydrates and has high blood sugar, in sharp contrast to the fortunate person who is doing Atkins.
Why Does Lipolysis / Ketosis Work?
One of insulin's jobs is to convert all your excess carbohydrate into stores of body fat. In a normally functioning body, fatty acids and ketones are readily converted from fat tissue to fuel. But in overweight people, high insulin levels prevent this from happening.
Most obese people become so adept at releasing insulin that their blood is never really free of it and they’re never able to use up their fat stores. By primarily burning fat instead of carbohydrates, lipolysis breaks the cycle of excess insulin and resultant stored fat. So by following a fat containing, controlled carbohydrate regimen, you bypass the process of converting large amounts of carbohydrate into glucose. When your carbohydrate intake drops low enough to induce fat burning, abnormal insulin levels return to normal—perhaps for the first time in years or decades.
How Will Ketosis Help Me Lose Weight?
Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT.
Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted.
But, Isn't Ketosis Dangerous?
Being in ketosis by following a low carbohydrate diet is NOT dangerous. The human body was designed to use ketones very efficiently as fuel in the absence of glucose. However, the word ketosis is often confused with a similar word, ketoacidosis.
Ketoacidosis is a dangerous condition for diabetics, and the main element is ACID not ketones. The blood pH becomes dangerously acidic because of an extremely high blood SUGAR level (the diabetic has no insulin, or doesn't respond to insulin .... so blood sugar rises ... ketones are produced by the body to provide the fuel necessary for life, since the cells can't use the sugar). It's the high blood sugar, and the acid condition that is so dangerous. Ketones just happen to be a part of the picture, and are a RESULT of the condition, not the CAUSE. Diabetics can safely follow a ketogenic diet to lose fat weight ... but they must be closely monitored by their health care provider, and blood sugars need to be kept low, and stable.
Doesn't Ketosis Lead To Loss of Muscle Mass?
The notion that the Atkins Nutritional Approach—high in protein, which builds muscle, and fat, which is used for energy—will force your body to break down muscle is incorrect. Only individuals on very low-calorie diets can lose muscle mass, because they have an inadequate protein intake. Atkins, however, is not calorie restricted (this isn't an invitation for gorging, but a recommendation to eat until you are no longer hungry) and the high protein intake required offsets any possible loss of body mass.
How Do the Ketone Test Strips Work, And Where Can I Get Them?
Ketone urine-testing strips, also called Ketostix or just ketone sticks ... are small plastic strips that have a little absorptive pad on the end. This contains a special chemical that will change colour in the presence of ketones in the urine. The strips may change varying shades of pink to purple, or may not change color at all. The container will have a scale on the label, with blocks of colour for you to compare the strip after a certain time lapse, usually 15 seconds. Most folks simply hold a strip in the flow of urine. Other folks argue that the force of the flow can "wash" some of the chemical away, and advise that a sample of urine be obtained in a cup or other container, then the strip dipped into it.
The chemical reagent is very sensitive to moisture, including what's in the air. It's important to keep the lid of the container tightly closed at all times, except for when you're getting a strip to take a reading. Make sure your fingers are dry before you go digging in! They also have an expiry date, so make note of this when you purchase the strips ... that's for the UNopened package. Once opened, they have a shelf-life of about 6 months -- you may wish to write the date you opened on the label for future reference.
Ketone test strips can be purchased at any pharmacy, and are usually kept with the diabetic supplies. In some stores they're kept behind the counter, so if you don't see them on the shelf, just ask the pharmacist; you don't need a prescription to buy them. You can also buy Ketone Test Strips at Netrition.com.
How Long Does It Usually Take To Get Into Ketosis?
The body can only store a two-day supply of glucose in the form of glycogen, so after two days of consuming no more than 20 grams of carbohydrates, most people go into lipolysis/ketosis.
What Shade Of Purple Should My Lipolysis Testing Strips Be? Will They Show Different Levels At Different Times Of The Day?
Because every person's metabolism is different, the sticks turn different shades of purple or pink for different people. And, yes, results vary depending upon the time of the day, whether or not you exercise and what you last ate. It doesn’t matter whether your strips turn a dark or light color. Some people never even get into ketosis, but still lose weight easily. So don’t worry about the exact level of ketosis shown on your test strips; what is more important is how your clothes are fitting, what the scale says and how you feel.
I'm Following Induction Strictly; Why Won't My Strips Turn Purple?
Ketones will spill into the urine ONLY when there is more in the blood than is being used as fuel by the body at that particular moment.
You may have exercised or worked a few hours previously, so your muscles would have used up the ketones as fuel, thus there will be no excess. You may have had a lot of liquids to drink, so the urine is more diluted. Perhaps the strips are not fresh, or the lid was not on tight and some moisture from the atmosphere got in.
Some low carbers NEVER show above trace or negative even ... yet they burn fat and lose weight just fine. If you're losing weight, and your clothes are getting looser, you're feeling well and not hungry all the time .. then you are successfully in ketosis. Don't get hung up on the strips; they're just a guide, nothing more.
Will I Lose Weight Faster If The Strips Show Dark Purple All The Time?
It is true that, "The liver will make ketones from body fat, the fat you EAT, and from alcohol --- the ketone strips have no way of distinguishing the source of the ketones. So, if you test every day after dinner, and dinner usually contains a lot of fat, then you may very well test for large amounts of ketones all the time."This is why we recommend testing at the same time every day. The morning, before breakfast ,is the best time because it will reflect what your body is doing, and not the previous meal. Unless someone tests negative in the morning, then we will recommend testing before bed.
It is also true that, "The strips only indicate what's happening in the urine. Ketosis happens in the blood and body tissues. If you're showing even a small amount, then you are in ketosis, and fat-burning is taking place. Don't get hung up on the ketone sticks."
Does The Dark Purple Stick Mean You Are Dehydrated?
You need to drink more water to dilute ketones, and keep the kidneys flushed, but if someone is drinking 8 glasses of water daily as recommended, they will not be dehydrated, So the statement that dark purple indicates dehydration is not accurate.
I Am Unable To Get Into Ketosis Even When I Consume No Carbohydrates. What Should I Do?
Some people do not produce enough ketones to show up in their urine. If you are experiencing a reduction in your appetite and an improvement in well-being and are losing weight or your clothes are feeling looser, there is no need to do anything differently. Remember, the lipolysis testing strips (LTS) are tools; making them change color is not the sole object of the game. If you are not losing weight, you either have a strong metabolic resistance to weight loss or you are consuming "hidden" carbohydrates in the form of sweetened salad dressing, breading, etc. Then follow Induction strictly for five days. If the LTS still haven’t changed even slightly, make sure you are not consuming excess protein and measure your salads to make sure you are not eating too many veggies. Still no change? Try cutting out tomatoes and onions, which are relatively high on the glycemic index. You may also benefit from nutritional supplements such as L-carnitine, hydroxycitric acid (HCA), and chromium—all of which aid in hunger reduction or weight loss. You may also need to step up the frequency and intensity of your exercise program.
Does Caffeine Affect Ketosis?
This is questionable. There ARE a few studies that suggest caffeine may cause blood sugar to rise, with consequent effect on insulin ... The studies involve consuming 50 gm glucose orally, followed by a dose of caffeine. This is quite different from a low carber, who is consuming only 20 gm carbs, in the form of high-fiber vegetables, spread throughout the day.
Many low carbers continue to enjoy caffeine-containing beverages with no serious impact on their weight-loss efforts. However, there are some sensitive individuals ... and persons who are extremely insulin resistant may need to restrict or even eliminate all caffeine. If you have been losing successfully then find your weight loss stalled for a month or two, and you are following your program to the letter, you might consider stopping all caffeine for a while, to see if that will get things started again.
Will Drinking Alcohol Affect Ketosis?
No and yes. The liver can make ketones out of alcohol, so technically, when you drink you'll continue to produce ketones and so will remain in ketosis. The problem is ... alcohol converts more easily to ketones than fatty acids, so your liver will use the alcohol first, in preference to fat. Thus, when you drink, basically your FAT burning is put on hold until all the alcohol is out of your system.
This rapid breakdown of alcohol into ketones and acetaldehyde (the intoxicating by-product) ... tends to put low carbers at risk for quicker intoxication ... especially if no other food is consumed to slow absorption.
Cheri received permission from The Atkins Center to re-print this text.
Ketosis is really a shortening of the term lipolysis/ketosis. Lipolysis simply means that you're burning your fat stores and using them as the source of fuel they were meant to be. The by-products of burning fat are ketones, so ketosis is a secondary process of lipolysis. When your body releases ketones in your urine, it is chemical proof that you’re consuming your own stored fat. And the more ketones you release, the more fat you have dissolved.
If you are restricting the amount of carbohydrates you eat, your body turns to fat as its alternative source of energy. In effect, lipolysis/ketosis has replaced the alternative of burning glucose for energy. Both are perfectly normal processes.
People (and even some ill-informed doctors) often confuse ketosis, which is a perfectly normal metabolic process, with ketoacidosis, which is a life-threatening condition. The latter is the consequence of insulin-deficient subjects having out-of-control blood sugar levels, a condition that can occur as well in alcoholics and people in a state of extreme starvation. Ketosis and ketoacidosis may sound vaguely alike, but the two conditions are virtually polar opposites and can always be distinguished from each other by the fact that the diabetic has been consuming excessive carbohydrates and has high blood sugar, in sharp contrast to the fortunate person who is doing Atkins.
Why Does Lipolysis / Ketosis Work?
One of insulin's jobs is to convert all your excess carbohydrate into stores of body fat. In a normally functioning body, fatty acids and ketones are readily converted from fat tissue to fuel. But in overweight people, high insulin levels prevent this from happening.
Most obese people become so adept at releasing insulin that their blood is never really free of it and they’re never able to use up their fat stores. By primarily burning fat instead of carbohydrates, lipolysis breaks the cycle of excess insulin and resultant stored fat. So by following a fat containing, controlled carbohydrate regimen, you bypass the process of converting large amounts of carbohydrate into glucose. When your carbohydrate intake drops low enough to induce fat burning, abnormal insulin levels return to normal—perhaps for the first time in years or decades.
How Will Ketosis Help Me Lose Weight?
Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT.
Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted.
But, Isn't Ketosis Dangerous?
Being in ketosis by following a low carbohydrate diet is NOT dangerous. The human body was designed to use ketones very efficiently as fuel in the absence of glucose. However, the word ketosis is often confused with a similar word, ketoacidosis.
Ketoacidosis is a dangerous condition for diabetics, and the main element is ACID not ketones. The blood pH becomes dangerously acidic because of an extremely high blood SUGAR level (the diabetic has no insulin, or doesn't respond to insulin .... so blood sugar rises ... ketones are produced by the body to provide the fuel necessary for life, since the cells can't use the sugar). It's the high blood sugar, and the acid condition that is so dangerous. Ketones just happen to be a part of the picture, and are a RESULT of the condition, not the CAUSE. Diabetics can safely follow a ketogenic diet to lose fat weight ... but they must be closely monitored by their health care provider, and blood sugars need to be kept low, and stable.
Doesn't Ketosis Lead To Loss of Muscle Mass?
The notion that the Atkins Nutritional Approach—high in protein, which builds muscle, and fat, which is used for energy—will force your body to break down muscle is incorrect. Only individuals on very low-calorie diets can lose muscle mass, because they have an inadequate protein intake. Atkins, however, is not calorie restricted (this isn't an invitation for gorging, but a recommendation to eat until you are no longer hungry) and the high protein intake required offsets any possible loss of body mass.
How Do the Ketone Test Strips Work, And Where Can I Get Them?
Ketone urine-testing strips, also called Ketostix or just ketone sticks ... are small plastic strips that have a little absorptive pad on the end. This contains a special chemical that will change colour in the presence of ketones in the urine. The strips may change varying shades of pink to purple, or may not change color at all. The container will have a scale on the label, with blocks of colour for you to compare the strip after a certain time lapse, usually 15 seconds. Most folks simply hold a strip in the flow of urine. Other folks argue that the force of the flow can "wash" some of the chemical away, and advise that a sample of urine be obtained in a cup or other container, then the strip dipped into it.
The chemical reagent is very sensitive to moisture, including what's in the air. It's important to keep the lid of the container tightly closed at all times, except for when you're getting a strip to take a reading. Make sure your fingers are dry before you go digging in! They also have an expiry date, so make note of this when you purchase the strips ... that's for the UNopened package. Once opened, they have a shelf-life of about 6 months -- you may wish to write the date you opened on the label for future reference.
Ketone test strips can be purchased at any pharmacy, and are usually kept with the diabetic supplies. In some stores they're kept behind the counter, so if you don't see them on the shelf, just ask the pharmacist; you don't need a prescription to buy them. You can also buy Ketone Test Strips at Netrition.com.
How Long Does It Usually Take To Get Into Ketosis?
The body can only store a two-day supply of glucose in the form of glycogen, so after two days of consuming no more than 20 grams of carbohydrates, most people go into lipolysis/ketosis.
What Shade Of Purple Should My Lipolysis Testing Strips Be? Will They Show Different Levels At Different Times Of The Day?
Because every person's metabolism is different, the sticks turn different shades of purple or pink for different people. And, yes, results vary depending upon the time of the day, whether or not you exercise and what you last ate. It doesn’t matter whether your strips turn a dark or light color. Some people never even get into ketosis, but still lose weight easily. So don’t worry about the exact level of ketosis shown on your test strips; what is more important is how your clothes are fitting, what the scale says and how you feel.
I'm Following Induction Strictly; Why Won't My Strips Turn Purple?
Ketones will spill into the urine ONLY when there is more in the blood than is being used as fuel by the body at that particular moment.
You may have exercised or worked a few hours previously, so your muscles would have used up the ketones as fuel, thus there will be no excess. You may have had a lot of liquids to drink, so the urine is more diluted. Perhaps the strips are not fresh, or the lid was not on tight and some moisture from the atmosphere got in.
Some low carbers NEVER show above trace or negative even ... yet they burn fat and lose weight just fine. If you're losing weight, and your clothes are getting looser, you're feeling well and not hungry all the time .. then you are successfully in ketosis. Don't get hung up on the strips; they're just a guide, nothing more.
Will I Lose Weight Faster If The Strips Show Dark Purple All The Time?
It is true that, "The liver will make ketones from body fat, the fat you EAT, and from alcohol --- the ketone strips have no way of distinguishing the source of the ketones. So, if you test every day after dinner, and dinner usually contains a lot of fat, then you may very well test for large amounts of ketones all the time."This is why we recommend testing at the same time every day. The morning, before breakfast ,is the best time because it will reflect what your body is doing, and not the previous meal. Unless someone tests negative in the morning, then we will recommend testing before bed.
It is also true that, "The strips only indicate what's happening in the urine. Ketosis happens in the blood and body tissues. If you're showing even a small amount, then you are in ketosis, and fat-burning is taking place. Don't get hung up on the ketone sticks."
Does The Dark Purple Stick Mean You Are Dehydrated?
You need to drink more water to dilute ketones, and keep the kidneys flushed, but if someone is drinking 8 glasses of water daily as recommended, they will not be dehydrated, So the statement that dark purple indicates dehydration is not accurate.
I Am Unable To Get Into Ketosis Even When I Consume No Carbohydrates. What Should I Do?
Some people do not produce enough ketones to show up in their urine. If you are experiencing a reduction in your appetite and an improvement in well-being and are losing weight or your clothes are feeling looser, there is no need to do anything differently. Remember, the lipolysis testing strips (LTS) are tools; making them change color is not the sole object of the game. If you are not losing weight, you either have a strong metabolic resistance to weight loss or you are consuming "hidden" carbohydrates in the form of sweetened salad dressing, breading, etc. Then follow Induction strictly for five days. If the LTS still haven’t changed even slightly, make sure you are not consuming excess protein and measure your salads to make sure you are not eating too many veggies. Still no change? Try cutting out tomatoes and onions, which are relatively high on the glycemic index. You may also benefit from nutritional supplements such as L-carnitine, hydroxycitric acid (HCA), and chromium—all of which aid in hunger reduction or weight loss. You may also need to step up the frequency and intensity of your exercise program.
Does Caffeine Affect Ketosis?
This is questionable. There ARE a few studies that suggest caffeine may cause blood sugar to rise, with consequent effect on insulin ... The studies involve consuming 50 gm glucose orally, followed by a dose of caffeine. This is quite different from a low carber, who is consuming only 20 gm carbs, in the form of high-fiber vegetables, spread throughout the day.
Many low carbers continue to enjoy caffeine-containing beverages with no serious impact on their weight-loss efforts. However, there are some sensitive individuals ... and persons who are extremely insulin resistant may need to restrict or even eliminate all caffeine. If you have been losing successfully then find your weight loss stalled for a month or two, and you are following your program to the letter, you might consider stopping all caffeine for a while, to see if that will get things started again.
Will Drinking Alcohol Affect Ketosis?
No and yes. The liver can make ketones out of alcohol, so technically, when you drink you'll continue to produce ketones and so will remain in ketosis. The problem is ... alcohol converts more easily to ketones than fatty acids, so your liver will use the alcohol first, in preference to fat. Thus, when you drink, basically your FAT burning is put on hold until all the alcohol is out of your system.
This rapid breakdown of alcohol into ketones and acetaldehyde (the intoxicating by-product) ... tends to put low carbers at risk for quicker intoxication ... especially if no other food is consumed to slow absorption.
Are New Low Carbers Doomed To Fail?
Are New Low Carbers Doomed To Fail?
By Cheri
I was in Super Walmart today, where I came across a huge display of low carb paraphernalia. Huddled around it were several newer low carbers. They were loading up their shopping carts. Have these products doomed these "newbies" to failure? The mass of misinformation is astounding. People are assuming that just because all these products are there, they have free reign to eat them in abundance. This is just not true. Unfortunately, this might lead people into a false sense of security, like the little devil on their shoulder whispering in their ear.. "go on, you can HAVE that... it says low carb right on the label."
People should not be dependent upon these low carb goodies during the weight loss phases. Even the Atkins Center says that it is important you eat primarily unprocessed foods. They do say some controlled carb food products can come in handy, when you are unable to find appropriate foods, can't take a meal or need a quick snack. They also caution if you have trouble losing weight you may want to replace those convenience foods with protein and whole fat foods.
Colette Heimowitz, M.S., director of education and research for Atkins Health & Medical Information services, agreed with me that it is best to eat basic during the initial 2 week induction period. That is when your body is going from burning carbs for fuel to burning fat. She also said that some people, after adding in products, might be able to have only up to 1/4 of a protein bar without affecting their weight loss. People who are more active may be able to tolerate more.
Jackie Eberstein, R.N., director of education, who worked with Dr Atkins for nearly 30 years, said that people are eating way too many of these convenience foods. The results are being slower weight loss or not losing at all. After this happens they get the false idea that low carbing doesn't work.
What does all this tell you? The "real" information isn't getting out there. People are constantly asking the question: "Why am I not losing?" Never before in the history of low carbing have people had so much trouble. These products are surely to be blamed. They are giving low carbing a bad name. It is my opinion that people need to stay away from these types of products, at least until they learn how the low carb diet is supposed to work. Only after doing the plan correctly can they can see the success they can have doing it. When they do add in a low carb treat, they will then know if their loss slows or stops completely they will know to discontinue them. Not losing from the beginning because of all these products will only discourage the inexperienced low carber. They will think the plan doesn't work, quitting before they ever had a real chance of getting the benefits of this way of eating.
So in conclusion... Please... PLEASE all you newbies... if you think that the products are there to have at will, think again. They are there as a convenience, when real food isn't available. They were not designed to be a staple in your lowcarb lifestyle.
By Cheri
I was in Super Walmart today, where I came across a huge display of low carb paraphernalia. Huddled around it were several newer low carbers. They were loading up their shopping carts. Have these products doomed these "newbies" to failure? The mass of misinformation is astounding. People are assuming that just because all these products are there, they have free reign to eat them in abundance. This is just not true. Unfortunately, this might lead people into a false sense of security, like the little devil on their shoulder whispering in their ear.. "go on, you can HAVE that... it says low carb right on the label."
People should not be dependent upon these low carb goodies during the weight loss phases. Even the Atkins Center says that it is important you eat primarily unprocessed foods. They do say some controlled carb food products can come in handy, when you are unable to find appropriate foods, can't take a meal or need a quick snack. They also caution if you have trouble losing weight you may want to replace those convenience foods with protein and whole fat foods.
Colette Heimowitz, M.S., director of education and research for Atkins Health & Medical Information services, agreed with me that it is best to eat basic during the initial 2 week induction period. That is when your body is going from burning carbs for fuel to burning fat. She also said that some people, after adding in products, might be able to have only up to 1/4 of a protein bar without affecting their weight loss. People who are more active may be able to tolerate more.
Jackie Eberstein, R.N., director of education, who worked with Dr Atkins for nearly 30 years, said that people are eating way too many of these convenience foods. The results are being slower weight loss or not losing at all. After this happens they get the false idea that low carbing doesn't work.
What does all this tell you? The "real" information isn't getting out there. People are constantly asking the question: "Why am I not losing?" Never before in the history of low carbing have people had so much trouble. These products are surely to be blamed. They are giving low carbing a bad name. It is my opinion that people need to stay away from these types of products, at least until they learn how the low carb diet is supposed to work. Only after doing the plan correctly can they can see the success they can have doing it. When they do add in a low carb treat, they will then know if their loss slows or stops completely they will know to discontinue them. Not losing from the beginning because of all these products will only discourage the inexperienced low carber. They will think the plan doesn't work, quitting before they ever had a real chance of getting the benefits of this way of eating.
So in conclusion... Please... PLEASE all you newbies... if you think that the products are there to have at will, think again. They are there as a convenience, when real food isn't available. They were not designed to be a staple in your lowcarb lifestyle.
Diet Comparisons - Compare Low Carb Plans
Atkins
Dr. Atkins' original Diet Revolution helped millions lose weight and maintain their weight loss for life. His sensational follow-up, Dr Atkins' New Diet Revolution, concentrated on total wellness in addition to weight loss -- and spent more than four years on the New York Times bestseller list. Now the world's #1 diet and complementary medicine expert has updated his proven program for a new century-offering essential new information based on scientifically supported controlled carbohydrate principles that helps people re-energize their life by re-balancing their nutrition so that they look good, feel good, lose weight and keep it off.
The new updated diet revolution includes:
- All you need to know to jump-start your weight loss and lifetime of well-being
- New controlled carbohydrate recipes for delicious breakfasts, lunches, dinners and desserts
- Brand-new case studies
- Detailed information in the Atkins Nutritional Principles and the solid foundation of medical and scientific research to support them
The Diet
The Diet was created by Dr. Arthur Agatston, a highly respected cardiologist, to work with your body safely and effectively. This diet works in phases, the first two for a specific timeframe and the third phase for life. With this new approach, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food! Actually, you will be eating three, normal-size meals but wait, that not all! You will also get two snacks each day and with meal plans that are designed to be flexible, you can enjoy a variety, based on what sounds good to you on any particular day.
Best of all, you will see amazing results in a short amount of time. Your hips, thighs, and stomach will be thinner, the number on the scales will go down, and all those overwhelming food cravings will be gone! Just imagine losing weight while still enjoying many of your favorite foods. With the diet, you can dine on mouth-watering foods like Chicken en Papillote, Shrimp Louis, and even Chocolate Sponge Cake and still lose the weight!
Protein Power Diet
Michael and Mary Eades published the Protein Power Diet in 1995. It is a high protein low carbohydrate diet similar to the Atkins Diet but with more scientific data and better researched. The Protein Power Diet comes with literature that includes calculations for discovering your ideal diet plan and how many carbohydrates and proteins you may consume based upon your height, weight, activity level and body fat percentage. High protein foods such as meats, poultry and fish are encouraged as is milk, cream and cheese. While following the Protein Power Diet you should stay away from high carbohydrate foods such as pasta and bread. The diet is followed in three stages. Stage one is 'Intervention', which has very low carbohydrate intake that is followed until you near your ideal weight. Stage two is 'Transition' where some carbohydrates are slowly reintroduced into your diet until your ideal weight is met. 'Maintenance' is the last stage when your carbohydrate intake is increased to keep you at your ideal weight. The Protein Power Diet also recommends set exercises which amount to weight lifting to keep up muscle mass and short, vigorous aerobic activity to simulate our caveman ancestors.
Zone Diet
Barry Sears looks at why Americans still have dietary problems in spite of following the advice of experts. Challenging the current recommendations for a high carbohydrate diet, Sears looks into man's history as well as the diets athletes succeed best on, to build a new dietary picture. Anyone looking for better health through an improved relationship to what they eat should put this book on their list.
For years experts have been telling Americans what to eat and what not to eat. Fat, they told us, was the enemy. Then it was salt, then sugar, then cholesterol... and on it goes. Americans listened and they lost -- but not their excess fat. What they lost was their health and waistlines. Americans are the fattest people on earth... and why? Mainly because of the food they eat.
In this scientific and revolutionary book, based on Nobel Prize-winning research, medical visionary and former Massachusetts Institute of Technology researcher Dr. Barry Sears makes peak physical and mental performance, as well as permanent fat loss, simple for you to understand and achieve.
With lists of good and bad carbohydrates, easy-to-follow food blocks and delicious recipes, The Zone provides all you need to begin your journey toward permanent fat loss, great health and all-round peak performance.
This Zone state of exceptional health is well-known to champion athletes. Your own journey toward it can begin with your next meal. You will no longer think of food as merely an item of pleasure or a means to appease hunger. Food is your medicine and your ticket to that state of ultimate body balance, strength and great health: the Zone.
Carbohydrate Addict
This low-carbohydrate diet was designed by a research biologist and a research psychologist to treat hyperinsulinemia, a condition where normal carbohydrate consumption produces not satisfaction but even more hunger, especially cravings for starches and sugar. Beginning with their own weight loss experiences and continuing with those of others, the authors provide a carbohydrate addiction test for readers to take to determine their own degree of addiction. Then they outline the easy-to-follow diet plan that includes several slightly different variations. Basically, dieters eat two low-carbohydrate meals a day and one "reward" meal with lots of carbohydrates. The authors also supply upbeat, positive advice for weight loss success and a limited number of meal plans and low-carbohydrate recipes.
Sugar Busters
It's time to face facts. Low fat diets don't work. Thousands of Americans on low-fat, high-carbohydrate regimes gain back their weight in record numbers, often wreaking unhealthy havoc on their bodies. Why? Because the culprit isn't too much fat, it's too much sugar--and low-fat food is full of it. The truth is sugar causes the production of insulin which, in large amounts, keeps your weight from dropping off, no matter how strictly you diet or how often you exercise. Just look at the ingredients of your favorite foods: sugar is everywhere. So how can you possibly avoid it? The answer: Sugar Busters!
Developed by three renowned physicians and a CEO of a Fortune 500 company, Sugar Busters! is a revolutionary new diet plan based on sound nutritional principles that shows you how to eliminate sugar from your daily menu through easy-to-follow recipes and meal plans. This effective and groundbreaking program steers you away from overhyped (and insulin-producing) starches such as potatoes and pasta, white bread and white rice, carrots and corn--and leads you toward a sensible consumption of delicious foods once considered taboo. With Sugar Busters! you will:
- Develop a diet plan that is right for you
- Determine the glycemic levels of various foods with a handy glycemic index
- Discover which foods to eat at what time of day
- Avoid food combinations that add pounds
- Learn the myths of calories, fats, cholesterol, and weight gain
- Feel great, increase your energy, and prevent chronic disease
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