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A "Must Read for Newbies" 40 excellent tips:
Thanks everyone for your input. Happy trails and many losses on your journey.
by SlushKitty (submitted 3 years ago)
Stalled on Atkins
Putting it simply. Not enough fat. Ever hear of the term drink water to lose water? Well eat fat to lose fat. Your fat should be higher than your protein & the protein higher than the carbs. Swap the caesar dressing for oil & vinegar. Add a little extra butter to veggies. Whatever it takes just get that fat ranking #1. It is a good idea after a 2 week Induction & being within 10-15 lbs of goal to start moving up the rungs in OWL so that you can start learning what your bodies carb limitations carb limitations are. Congrats on your losses you're doing great.
by SlushKitty (submitted 3 years ago)
Please help..am I consuming too much fat/protein on the atkins?
Hi Finola, just make sure that your fat # is higher than your protein # & your protein # is higher than your carb #. This is important. Also this is more of an FYI: 1 serving of the pancakes uses all of the daily allowed Sweeteners so you'll want to make sure on pancake days you don't have anything else sweet. Your foods look really good there's just a couple of adjustments that you'll want to make & you're going to get those losses you desire. 1. Add fat to whatever you can that you'll like. 2. Drop the milk, it's not allowed till later. 3. Check your BMI, this will tell you how many calories to be within range of. It's usually between 1200 & 1800. You don't need to count calories but trying to maintain consistency in the # is important for when you start transitioning into the other phases & start adding in additional carbs. Absolutely make sure your fat is the highest # out of the 3. The ratios are actually 65/35/5 & try to make sure that 10 out of the 20 net carbs are from veggies. Atkins is one of the most effective ways to lose weight & keep it off. There is a learning curve but everything you learn gets you closer to knowing your body & what foods make the most difference for you. I don't know of any other plan that offers this. If you're still teetering in the desire to lose weight stage & if things get to difficult then switch plans then I'm not sure any plan is going to work for you right now but if you're serious about losing weight & how you're going to do it then you will & you couldn't have chosen a better way to reach your goals. I hope this helps & congrats on your losses thus far.
by SlushKitty (submitted 3 years ago)
INDUCTION FLU
Thank you for the information. It is true that the end result may be the same but I plan on getting there as efficiently as possible so while there are some that just like to dip their feet a little & test the waters I'm going all the way & i'll see them @ the finish line :) I decided what I'm going to do & how I'm going to do it & following some mock version of Atkins isn't part of my plan. Too many people start with a good plan then think they can make tweeks here & there to suit their wants (when it's our wants that got us in trouble in the 1st place) then blame the diet for not working. If you want to lose weight & keep it off, trust that you made the right choice & follow protocol, otherwise you leave yourself an open ended future.
by SlushKitty (submitted 3 years ago)
A "Must Read for Newbies" 40 excellent tips:
Thanks hummingbird, you're right. I found that the newer version of Atkins is geared more towards the maintenance phase & while following this I was experiencing too many spikes as my weight history shows. It was only after I took a step back & started following the version that Dr. Atkins actually participated in that I started to have good steady losses. If people are getting the losses they desire using the newer version then this is great but if the results of all of your efforts are not what you know they could be then I recommend the 2002 version "Dr. Atkins New Diet Revolution"
by SlushKitty (submitted 3 years ago)
A "Must Read for Newbies" 40 excellent tips:
1. Read the book, "Dr. Atkins' New Diet Revolution" (2002), and read it through to understand the principles of the diet and the long-term maintenance you'll follow after reaching your goal weight. (The newer Atkins book, "Atkins for Life", is for people who have reached their goal, and are on Maintenance. It is not a weight loss book. It is great, but save that for later.) 2. Make the commitment to yourself that you want to lose the weight and then follow-through to maintain it for the rest of your life. This is not a "magic bullet" diet that you abandon once you've reached your goal weight. 3. Prepare your kitchen! Give away or throw out all foods that are not allowed on this way of eating. Food pantries and homeless shelters are always in need of donations for food that is unopened and non-perishable! Other ideas if you do not want to throw away good food - have a party, cook it all up and let everyone take the left-overs home in disposable gladware containers! 4. Plan for your first two weeks in advance. Using the Acceptable Foods List (What foods can be eaten on Induction?), plan out what you'll eat for the first two weeks. Where possible, shop for your foods at the beginning of each week to be sure you have them on hand and aren't "searching" for something you can eat when you're hungry. 5. Create "snack packs" of items that are allowed on Induction (the first phase) that are low or no carb treats to have handy if you're hungry and want a snack by portioning out into mini-ziploc baggies. Hard boil some eggs for quick snacks. 6. Use online sites to find low-carb recipes acceptable in Induction to keep your meals creative and varied...this will diminish boredom in the first two weeks and help to prevent "cheating". Don't eat the same old thing everyday - it will get boring fast! 7. Weigh yourself the morning of day 1 so you know where you're starting. Weigh yourself no more than 2 times a week the first two weeks! 8. Measure yourself so you know not only what your starting weight is, but also your starting measurements. Using a tape measure, measure around your upper arms, around your upper thighs, around the largest point of your calves, around the largest point in your hips, around the smallest section of your waist, and your chest - if you're male to measure your chest, measure at the largest point.....if you're female, measure first under your breast (where your bra is) and then also take a measurement over your breasts. 9. Plan strategies to overcome urges and cravings for carbohydrate and sugar-laden foods. Cravings come and go in the first two weeks, with the goal being to eliminate the cravings within the first two weeks by eliminating foods that traditionally trigger cravings. Before you start Atkins, determine what you'll do if you do have a craving - perhaps take a walk, call a friend or read a book....whatever you know will take your mind off of the craving and allow you time and space needed to get past it. 10. Determine what supplements you'll need to be taking. Because the first two weeks in Induction require the elimination of particular foods, that will be later re-introduced, but for the time being are "no-no's" you'll need to consider an assortment of supplements to insure you're getting all the nutrients your body will need to be healthy. 11. Have a blood workup done by your doctor to establish your starting cholesterol, sugar and other blood levels. This will provide a baseline for you as you follow Atkins. It will provide milestones of blood levels improving for you to have tangible results to see not only in what is seen on the outside of your body in terms of weight, but also what's happening on the inside that's good for your long-term health. 12. Talk to your doctor about the types of medication you may be taking and how dosage may change as you lose weight. Many medications are prescribed based on weight and lifestyle! 13. Keep a journal from day one. Whether your journal is hand-written or an online journal, this is a great way to keep track of what you're eating each day and will allow you, over time, to understand which foods (if any) cause you to stall or lose more slowly than you can. It would be good to purchase a nice, pocket-size food journal that can go with you everywhere. 14. Drink lots of water! Atkins, during the initial phases, places your body into a state of ketosis....to burn your dietary and body fat for fuel rather than the sugars from carbohydrates. By insuring your drink at least eight 8-oz glasses of plain water a day plus an additional 8 oz for every 25 pounds you need to lose, you'll keep the ketones produced in the fat burning process flushed from your body. 15. Print three copies of the [url=http://www.atkinsdietbull... Foods List[/url]. Place one in your purse or wallet for reference, place one on your refrigerator and keep one handy at work. Use the list while you're out in restaurants, shopping at the market or when you're not sure what is allowed and what isn't. 16. Measure everything you eat religiously the first two weeks. This will help you learn how large a portion is that is acceptable on Atkins. Because you're measuring, you'll better know how many carbs are in everything you're eating and those things that have no carbs at all. 17. Count every last 0.1g of carbs! The trace carbs, those that are just 10th's of a percent of one gram add up if you're not counting them! 18. Have access to a carb gram counter! Not all foods are labeled to tell you how many carbs are really in a given serving. Because the labeling laws are such that servings containing less than 0.5 g or 1 g carbohydrate may be listed on the label as "0 g" or "less than 1 g", respectively, you need to know where "hidden" carbs are - like in heavy cream (0.42 net carbs per tbsp). 19. Find support for your new way of eating! By utilizing online support boards you can ask questions, get help and even "show off" your weight loss to the community online! 20. Take a "before" photo on day one. This will give you perspective when you're losing over the short and long-term of how much weight you are losing. Often when we're losing, because we see ourselves everyday, we do not "see" the weight loss for how dramatic it really is -- having a photo to compare your "new" you to definitely helps you to see the difference! 21. Don't worry about fats during Induction! Set aside your disbelief for two weeks and include fats from butter, olive oil, salad dressings, etc. in your diet without trying to limit them or follow something "low-fat"....this will be counter-productive to the ketosis process your body is in. 22. Shop the perimeter of the grocery store and avoid the aisles wherever possible! Along the perimeter you'll find your acceptable dairy products, meats, cheeses and vegetables! Aisle shop only when you must. 23. Read every label carefully when buying food....check the carbohydrate total and the dietary fiber listed to understand if an item is allowed. For the most part, the first two weeks include few "pre-packaged" items - but those items that are packaged and with labels should be read carefully. 24. Avoid all low-carb and controlled-carb products made to replace the regular, high-carb items you're avoiding.....bread, candy bars, pancakes, muffins, cereals, etc......once you're past Induction and on your way to goal, use these products as occasional treats! 25. Exercise! Even if you only go for a short walk each night, begin to introduce some form of exercise into your day. Exercise is not only good for you because it gets you moving - it helps you burn more fat even when you've stopped moving! Muscles, after being exercised, continue to burn calories and keep metabolism levels higher than when you haven't exercised at all. In addition, new muscle will be built, providing tone to your body as you're losing weight. 26. Spread your carbs out throughout the day! Don't eat all 20g in one sitting, but enjoy them throughout your day....this will help your body adjust to the lower amount of carbs you're eating and also satisfy your desire for carbs initially. 27. Prepare yourself for nay-sayers and those who will tell you this way of eating will not work, is dangerous or will harm your health. This is something you WILL encounter and it's best to just not get defensive about it. Stick to your way of eating if it's working for you and let the naysayers naysay. 28. Prepare yourself for saboteurs - those who will actively look to sabotage your efforts to lose weight. Not every saboteur is obvious - so be prepared to stand your ground and eat what you're allowed and not fall to the temptation to take "just one bite" of something not allowed on the plan....long-term passing the temptations by is so worth it for your health and well-being! 29. Start on a day that will allow you to get through the "detox" period (about three days) without distractions - a Thursday is usually a good start day since the weekend will allow you rest to get past the "headachy" feeling you'll experience as your body rids itself of the glucose in your system and switches to fat burning ketosis.....you will get a headache, just be prepared for it! 30. Write down all the reasons you want to lose weight. Keep this list of reasons somewhere handy and refer to it when you're tempted to eat things not allowed at this point in time....having your own personal list of reasons at the ready, in black and white, can be a very strong motivator to say "no" to whatever it was you were thinking about eating if you stop for a moment, read your list and give it some thought before eating whatever it was you wanted to eat. 31. Enlist the help of a friend, if you can. Often losing weight and sticking to a plan is easier as a "team" - if you have a good friend you can do this with, you can help and support each other as you both progress through the different phases and reach your goals together. 32. Establish "short term goals" for yourself, with rewards for when you reach these short-term goals! No matter how much you have to lose, having a number of smaller milestones along the way will help keep you motivated - especially if you have a reward you'll give yourself at each successful milestone! Maybe reward yourself with that book you want to read at your first 5 pound loss, the cool earrings you saw at the mall at the next 5 pound loss, the smaller size sweater at the next 5 pound loss, etc.....whatever you decide are milestones and your rewards are up to you - but reward yourself along the way without rewarding yourself with food. 33. Plan something "big" for when you reach your long-term goal weight....maybe a trip somewhere, or a special outfit, or a day at the spa - again, whatever you decide will work for you - it's your reward for sticking with it and seeing the plan through to your goal weight. 34. Keep track of "cheat-free days" - if necessary establish rewards for staying course for a set number of days (say, 90 days cheat free - three months) and let each day you don't cheat be one day closer to your reward.....and one day closer to your goals. 35. Do this ONLY for you. Only if you start a new way of eating for you will it work long-term....if you're looking to lose weight to please someone else, you'll never be happy with your loss since it wasn't for you. 36. Realize this isn't a "diet" - it's a way of eating (WoE) and a way of life (WoL). While you may begin this way of eating as a diet, it needs to evolve into your long-term way of eating for long-term success. You won't be in Induction forever and many of the things you're not eating now can and will be re-introduced into your way of eating later as you progress into Ongoing Weight Loss, Pre-Maintenance and Maintenance. 37. Record how much you lose the first two weeks on Atkins - this is the strongest predictor of how many carbs you'll be able to ramp-up to incrementally long-term. If you know how much you lost in your first two weeks, you'll have a good idea of how many carbs you'll be able to re-introduce into your way of eating for the long-term. You'll learn more about that when you're moving forward though! 38. Educate yourself as you go - learn more about the Glycemic Index and the Glycemic Load. Read up on the latest research available about low-carb eating. Learn about your metabolism and how it makes and uses energy from what we eat. Read about other low-carb plans etc. Remember, knowledge is power! 39. Ask questions! Part of learning is asking questions...finding answers. Low-carb is very different than how many have been taught to eat, and when you have a question, it's best to ask and find out why you're doing or eating something rather than just do it and not know why. Not only is the internet a great place to find information, but the message boards are filled with veterans of this way of eating who are happy to answer your questions. 40. BRAG! When you're losing - brag about it....don't be afraid to say "I did it - look at me go!"8)
by SlushKitty (submitted 3 years ago)
INDUCTION FLU
On the Standard American Diet (very aptly named the SAD diet) we are used to eating low fat, moderate protein and high carbohydrate. Our body's primary source of energy comes from the burning of hundreds of grams of carbohydrates we consume every day. When we change from a SAD diet to a low-carb diet, we abruptly remove the macronutrient that has provided most of our energy. Eventually our energy will come from the fat we eat, but in the meantime our bodies have a huge transition to make. Every nucleated cell in our body contains 46 chromosomes with over 3 billion base pairs of DNA. In that DNA is the information needed to make the enzymes required for us to metabolize both carbohydrates and fats into energy. Although the information is there, it is not translated into enzymes unless those enzymes are actually needed. A person eating a SAD diet will have all the enzymes he or she needs to convert carbohydrates into energy, but very few of the enzymes needed to convert fat into energy. Typically a low-carb diet is begun at a level of 20 to 30 grams of carbohydrate a day. Suddenly the carbohydrate conversion enzymes no longer have a substrate. They initiate Plan B, which is to utilize the glycogen stored in the liver and muscle tissue. Glycogen is converted to glucose, which is converted to energy. After about a day, glycogen is depleted, and the body moves to Plan C. It notices that fat is available in abundance, and it upregulates the machinery to transcribe the necessary codes from the DNA into RNA, and then to translate that into the enzymes that are required to metabolize the fat into energy. Unfortunately this takes a day or two, and in the meantime the new low-carb dieter starts to experience Induction flu. The symptoms of Induction flu are not those that are normally associated with dieting. Instead of ravening hunger and cravings, there is a headache and nausea. The dieter may be irritable and lack energy and concentration. Chills and fever are not typical symptoms, but other than that, it feels like the flu and will last for about two days..8)
by SlushKitty (submitted 3 years ago)
Two New Introductions to Induction Meals - I Hope!!
Yes on the flaxseed to help regulate. & not sure on the other. Just keep in mind that it's better to do a clean induction & only eat from the acceptable foods list. Once you're out of the 1st 2 weeks then add in some variety.A clean induction will help rid you of cravings & get you into ketosis quickly as well as help you to get to know your body a little better.
by SlushKitty (submitted 3 years ago)
Ticker Help
Go into your signature & select the ticker option there.
by SlushKitty (submitted 3 years ago)
Ketostix anyone?
Lol. I like that mandajo.
by SlushKitty (submitted 3 years ago)
Ketostix anyone?
I get mine at walmart at the pharmacy and they're about 6 dollars. And there's nothing to be embarrassed about these are primarily sold To help aid people who have diabetes and now for people who are doing low carb so they sell them all the time. And I believe for induction purposes they are very accurate & I drink between 60 and 90 ounces of water each day which doesn't seem to affect the colors. Happy losing on your journey.
by SlushKitty (submitted 3 years ago)
I am confused about sweeteners?!?
Dr. Atkin says no aspartame & you'll need to add 1 additional net carb for each sweetener. For example I had a 5 hour energy that shows 0 carbs but it said sucralose in the ingredients so I had to enter 1 net carb. I just setup a food called One Carb so that I can add it in the diary. You can pull it from my diet diary if you want.
by SlushKitty (submitted 3 years ago)
Water Bottle
That sounds way cool, thanks for sharing.
by SlushKitty (submitted 3 years ago)
The OWL Carbohydrate Ladder
As you move from one rung to the next, add carbohydrate foods back into your diet in the order that follows. Adhering to this order tends to minimize blood-sugar surges that could reactivate cravings. You will find that while fat and protein will continue to be the mainstays of your diet, you will eat less of them as you add carbohydrates. As you choose foods from each rung on the ladder, you should choose most often from foods with a low Atkins Glycemic Ranking, or AGR. Foods with a low AGR will have the least impact on your blood sugar for each rung. The foods listed in each rung of the ladder below are examples of low AGR foods for their rung. As you hit each rung, you can add up to 5 net carbohydrates from that rung. For each food group you add, you should eat from it no more than three times the first week and monitor your body for changes. You need to give it the entire week as a couple of days may not be enough to know how a food is affecting you. You can eat from daily same food group the second week, and continue to monitor your progress. You should only skip a rung if you do not plan on eating from it. For example, someone may have dairy allergies, so they may skip the dairy rung #2. If you do skip a rung, at Atkins Diet Bulletin Board we have found that it is best if you spend the time you normally would have spent for that rung before moving to the next one. This helps to give your body enough time to adjust before giving it the higher AGR foods. For example, if you normally spend three weeks on each rung, and you want to skip alcohol rung#5, then you should spend six weeks at berries rung #4 before proceeding to legumes rung #6. In the same example, if you normally spend two weeks on each rung, then you would only spend four weeks at the berries rung #4 before proceeding to the legumes rung #6. Your ability to add all the food groups back depends upon your Atkins Carbohydrate Equilibrium, or ACE. For example, someone that does not exercise and has a low ACE would probably not be able to add legumes back during OWL, while someone who is young, works out regularly, and has a high ACE might have no problems climbing to the top. Once you begin consuming alcohol on rung #5, be sure to count the carbohydrates and monitor your weight loss. Spirits have no carbohydrates, while white wine and red wine have 0.9 and 2.0 carbohydrates respectively. Alcohol will suspend weight loss as you do not burn fat while your body has alcohol to burn. If you find that you are stalled, discontinue your alcohol consumption. When you get to the last three rungs of the ladder, you are eating foods with the highest AGR. Make sure you do not eat those foods alone. Eat them with foods high in fat and fiber to help minimize their impact on your blood sugar. With fruits and vegetables, the more color they have, the more nutrition they have. If you have a choice between red grapes and white grapes, choose red. Also, be careful of dried fruit as it concentrates the natural sugar and could potentially make a small piece have as many carbohydrates as the entire fruit. The OWL Carbohydrate Ladder 1.Vegetables More salad and other vegetables on the acceptable foods list 2.Dairy Fresh cheeses: Cottage cheese Farmer’s cheese Ricotta cheese Pot cheese Keep portions small for: Hard aged cheese Cream, heavy and light Half and half Sour cream Low-carb ice cream, yogurt, and milk 3.Seeds and Nuts Macadamias Almonds Peanuts/Natural Peanut Butter Coconut Sunflower seeds Sesame seeds Walnuts Pistachios 4.Berries Eat frequently from: Strawberries Blueberries Blackberries Raspberries Eat moderately from higher AGR melons: Honeydew Cantaloupe 5.Wine and other spirits low in carbs Spirits White Wine Red Wine Low-carbohydrate Beer 6.Legumes Lentils Kidney Beans Pinto Beans Black Beans Hummus Chickpeas Tofu Soybeans Soy milk, unsweetened 7.Fruits other than Berries and Melons Plums Kiwis Peaches Apples Grapefruit Tangerines Watermelons 8.Starchy Vegetables Keep all portions small Carrots Green Peas Acorn squash Butternut squash Eat rarely: Potatoes Sweet potatoes 9.Whole Grains Keep all portions small and focus on whole, unprocessed grains: Old fashioned Oatmeal Oat Bran Wheat Bran Low carb (soy) bread and muffins All-bran Barley, cooked Corn 8) [url=http://www.atkinsdietbull... Forum[/url]
by SlushKitty (submitted 3 years ago)
Weight Loss Stalls and Plateaus
Is It Really a Stall? A stall or plateau refers to an extended period of time during reducing efforts where there is no weight loss according to the scale AND no loss of inches according to the tape measure. So if you've been following your chosen low carb program to the letter, and it seems that the bathroom scales have become permanently stuck, take your measurements. Also notice if your clothes are getting looser, or if you can now fit into formerly tight garments. Chances are, you are continuing to lose FAT, but your body is adding lean muscle tissue, especially if you have been doing weight-training exercise as well. And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. If this is the case, you haven't stalled at all; your body is just recomposing itself. This is why it's so important to record your body measurements at the very beginning, so you'll have a reference as you progress. Don't just measure chest, waist and hip. Other key areas to measure are neck, upper arm, thigh and calf. And yes, having some "skinny" clothes hanging around helps too. It's a great feeling to have a pair of jeans that previously wouldn't come past your knees to make their way up past your hips, then be able to do them up (with pliers, while lying flat), then be able to do them up while standing and be able to breathe at the same time .... and so on! It's normal for the body to go through adjustment periods while you're losing weight. A plateau lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to QUIT. Check your measurements as noted above, and stick with your program. Low Carbing is about making permanent, lifelong changes; a few weeks is just a brief period in the rest of your life! One other thing to consider - are you within 5 to 10 lbs of your original goal weight? Following a low carb, hi-protein WOE and exercising may have given you an increased muscle-to-fat ratio than you had previously. As noted above, muscle tissue weighs more than fat, but takes up less bulk. Maybe it's time to rethink your goal weight. You may already be there! Congratulations! Now you can focus your energies on maintaining your proper weight, instead of struggling to drop a few more pounds. Possible Causes Okay, 4 weeks have gone by, and there's been no weight or inches lost. This is definitely a stall. Here are a few things to consider, perhaps one or more of these factors may be the cause. 1. Carbohydrate level is too high - the number of carbs you can consume per day to continue to lose fat and weight varies from person to person. Some lucky individuals may be successful at 50 or more grams per day. Others are metabolically resistant, and must keep the carbs near Induction level for most of the Ongoing Weight Loss (OWL) period. For Protein Power followers, this would mean staying at Phase 1 Intervention level until goal weight is achieved. 2. Hidden carbs - Carbohydrates can sneak into your food without you really noticing! A gram here and there; pretty soon they add up to an extra 10 or more grams a day that you may not realise you're eating. Herbs, spices, garlic, lemon juice, bottled salad dressing - these foods are not carb-free. Processed lunch and deli meats, bacon, ham and sausages often have added starch, crumbs, sugar, dextrose etc. Make sure you are accurately measuring the "known" carbs. A whole stalk of broccoli is more than 1/2 cup. And keep an eye on the coffee. It is not carb-free - a 6 oz cup of java has 0.8 carb grams. That's a small cup too. Add some cream, and a packet of sweetener, hmmm.... 3 or 4 mugs a day can add up to significant carbs. Also, beware of foods made in the US - their labelling laws allow manufacturers to list the carb count as zero if it's less than 1 gram, even if it's 0.99 gram! Get a good carb counter, and look up the foods you're eating. Keep an accurate food diary, and maybe you will spot a trend. Corrine Netzer's "Complete Book of Food Counts" is an excellent and inexpensive resource. 3. Undereating - Most of us choose to follow a low carb WOE after unsuccessful attempts to reduce with the standard lowFAT, calorie-restricted mythologies. It's difficult to grasp the idea of a "diet" that instructs you to EAT when we are so used to restricting, cutting back and denying hunger. Avoid the tempatation to eat less, thinking that this will boost your efforts and speed up the process. In fact, undereating is one of the surest ways to stall your efforts and bring your weight loss to a grinding HALT. When you go for more than 4 or 5 hours without eating, your body interprets this as a fast, and will adapt very quickly by slowing down your metabolism and conserving your stored energy, ie. your fat. This is exactly what you DON'T want! Also, make sure you are eating adequate amounts of protein. In general, an average sedentary woman requires a minimum of 60 grams per day. If you are large, do strenuous exercise or are male, your daily protein requirement is even higher. Ideally, the protein should be distributed throughout the day in several meals and/or snacks. Protein is required by the body to provide the building blocks of all our muscles, organs, hormones, enzymes, etc..... if we do not consume the protein in our diet, the body will use the only available source - your muscle tissue - to get what it needs. Less muscle tissue further contributes to a slowed metabolism, and reduced fat-burning. So, eat up!! 4. Overeating - In general, it's not necessary to restrict or even count calories while following a low carb program. You should eat when you are hungry, and eat until you feel satiated. But don't go overboard; it's not a license to stuff yourself to the point of being OVERfull. Studies have shown that eating smaller but more frequent meals lead to more weight loss success than eating the same amount in 2 or 3 larger meals per day. Eat slowly, and chew your food thoroughly. Listen to your body, and learn to recognise when it says "enough". Overeating can sometimes be a consequence of meal-skipping as well. You are just so hungry when you do get around to eating, or you may feel you need to "make up" for the fact that you haven't eaten all day. It can really work against your weight loss efforts if you fast all day, thus forcing your body into slowed-metabolism "starvation" mode, then eat and eat all evening. This night-time eating will trigger the release of insulin, which will cause your body to make and STORE fat while you sleep. 5. Lack of Exercise - If you have not been exercising regularly, this may be a reason for your stall. Exeercise will boost your metabolism and burn fat. Exercise, especially weight-training, will build muscles, and muscles are more metabolically "active", thus will increase fat burning as well. If you have been exercising, and have hit a plateau, perhaps your body is signalling for you to change your routine. Increase the duration and/or the intensity. If you've been jogging or cycling only, try adding some weight-lifts to your workout - and vice-versa, if you've only been weight-training, you should add some aerobic activity as well. 6. Not Drinking Enough Water - Adipose tissue, ie. fat, is mobilized through a process called hydrolysis. As the word suggests, hydrolysis requires plenty of water. Insufficient amounts of water in your body will hinder effective breakdown of fat. If you're exercising, or if your environment is warm and/or dry, you need to drink more water. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. How much is enough? A bare minimum recommendation is 64 fluid oz (that's 8 - 8 oz glasses) of water a day. Some experts suggest you should divide your current weight in pounds by 2; this number is how many ounces you should drink each day, but no less than 64 oz. There is no disagreement on the need to drink sufficient amounts of fluids every day, but there are some arguments that it's not necessary to drink only plain water. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Note that coffee is neither calorie nor carb free. Three small 6 oz cups of coffee yield 12 calories and 2.4 carb grams. Add in the cream and packets of sweetener .........hmmm. Teas and herbal teas are generally close to zero carb, as well as diet sodas and mineral waters. Be careful that some diet sodas contain citric acid as a flavouring, as this has been known to stall some folks. It's best to strive to drink as much plain water as possible; at least half of your day's intake, more if possible. 7. Medications - There are a number of medications that can and will hinder your weight loss. Most notable are diuretics ("fluid pills"), both prescription and over-the-counter types. These will initially seem to make you lose MORE weight, as you lose excess body fluid. But when you are in active ketosis the LACK of fluid will inhibit fat-burning. Many antidepressants cause weight gain as well. Steroids and hormones, such as cortisone, birth control pills and estrogens will cause weight gain. So too will some seizure medications. Unfortunately, medications that are intended to lower your cholesterol will inhibit the liver from converting fat to glycogen, thus decreased fat-burning. And insulin and many oral diabetic medication will decrease fat burning and increase fat storage. DO NOT STOP OR DECREASE YOUR MEDICATIONS WITHOUT A DOCTOR'S SUPERVISION AND FOLLOW-UP. 8. Food Allergy & Intolerances - A significant percentage of low carbers report that over-consumption of cheese and dairy products will put them in a stall quicker than anything else, even when the carbs are not "hidden" but are accounted for in the daily total. There is some suggestion it may be an intolerance or allergy to the casein protein in cow's milk dairy products. If you have been eating a lot of dairy foods lately, try cutting way back, or even eliminating altogether for a week or two, and see if this breaks the plateau. Food allergies and intolerances are difficult to pin down, but are known to trigger weight gain, fluid retention, sinus congestion, skin rashes, and digestive upsets, diarrhea etc. The most common food allergens are - wheat and wheat gluten, cow's milk dairy products, corn, soy and chicken egg whites. Again, try eliminating any or all of these from your diet for a few weeks. Then, add each food back gradually, and see if symptoms return and your weight stalls again. You may have to avoid the offending food permanently, although many people find that after a few months they may cautiously eat a small amount of the food once in a while, without adverse effect. Helpful Suggestions 1. Make sure you really are stalled. Take your body measurements with a tape. Check how your clothes fit. Try on a piece of clothing that was tight before you started low carbing. 2. Don't go hungry. Eat smaller more frequent meals, and make sure you have some protein with every meal and snack. Avoid going more than 5 hours without eating (except overnight, then make sure you have a protein-containing breakfast). 3. Don't restrict your calorie intake, it will just force your metabolism to slow down to "starvation mode". Increase the amount of protein and fat with your meals. Eat some cheese, fried pork rinds or a handful of nuts as a snack. Use good olive or flax oil on your salads. Use heavy cream and egg yolks to make sauces for fish, eggs and vegetables. 4. Bump up your exercise level. Increase the duration and/or the intensity. Change your routine. Add weight lifts if you are just doing aerobics. And if you're not exercising yet, get moving! 5. Avoid eating carbs before bedtime. This will trigger insulin, which will inhibit fat-burning while you sleep and in fact, will initiate fat STORAGE. 6. Drink more water and other zero-carb fluids to enhance fat hydrolysis, and to flush ketones. 7. Keep a diet diary. Record the time and amount of what you consume. No one else will ever see it, so be brutally honest. Get a good food counts resource, or at least a pocket-size carb gram counter. 8. There are several "Stall Buster" fasts that are popular and successful at jumpstarting the weight and fat-loss. They are meant to be temporary, not long term. Most popular is The Doctor's Quick Weight Loss Diet also known as "Stillman's". This is a high-protein, low-fat, almost-zero-carb program. No cheese or cream, butter fats or oils, no veggies or salads. And buckets and buckets of water. Another popular plateau breaker is Dr. Atkin's Fat Fast , which is just as it sounds. You restrict yourself to 1,000 calories per day, with 90% of those calories in the form of FAT. A third stall buster that some have found helpful is the Meat Fast . Again, it's just as it sounds, meat, meat and more meat, and not a heck of a lot else. A little fat or oil can be used to cook and dress the meat, but nothing else. And no coffee or tea. Water, water, water. 9. Some low carbers have used a thermogenic combination of herbs and medication known as an "ECA Stack". Thermogenic means it boosts metabolism and speeds up fat-burning. The E-C-A components are Ephedra, Caffeine and Aspirin. There is some controversy over the safety of ephedra, also known as ma huang. It's advisable to check with your doctor. Ephedra should not be used if you are pregnant or nursing, have high blood pressure or history of hear problems. Aspirin should be avoided if you have a known allergy, or if you are taking blood-thinners or have a history of stomach or intestinal ulcers. Resources on the Web 1. More hints and tips on Stalls and Plateau Busting! - from the Low Carb Retreat 2. "12 Keys To Super-Charging Your Metabolism For Weight Loss!" from Diet Talk 3. "Breaking a Weight Loss Stall, and Weight-training Exercise" from Men's Fitness 4. " Dieting Plateau" by Allan Spreen, MD; includes suggestions for nutritional supplements, from iVillage.com This article was copied from: http://www.lowcarb.ca/tips/tip... and can be found on: http://www.lowcarb.org/plateau... Happy Low Carbing! By Mom2Boxer [url=http://www.atkinsdietbull... 8)
by SlushKitty (submitted 3 years ago)
Email Change
Go into your toolbox and select "my account" & you should be able to update it there.
by SlushKitty (submitted 3 years ago)
New member
Welcome to all of you. You've made a great choice with Atkins. I am doing the 2002 ed. Dr. Atkins New Diet Revolution, I have found it to be more rewarding than the newer addition was. Just a few things to keep in mind. Just because you can eat certain foods doesn't mean you should. Induction is to rid you of sugar & carb cravings, if you keep feeding them they will not go away. Read the book cover to cover & learn what your acceptable foods are during this phase. Balance is everything, make sure you get your protein, healthy carbs from veggie's and fat at each meal & drink water. Not flavored water but water. If you've gotten your 64 oz in then have a crystal light or something different. Anyway; hope this helps & Happy Losing.
by SlushKitty (submitted 3 years ago)
Question about water
Some of the crystal lights have aspartame which is a no no on Atkins. Also you are allowed 3 servings of sweeteners per day & must count each as 1 carb and water is water, so the crystal light would be in addition to your daily water regime.
by SlushKitty (submitted 3 years ago)
Questionnaire
1) Dates you pulled from? :arrow: 12-11-10 thru 02-02-11 (54 days) 2) How many daily calories do you have on average? :arrow: 894 3) How many nCarbs (or specify if you count actual carbs) do you have on average daily? :arrow: 15.19 4) How many grams of fat do you have average daily? :arrow: 63.43 5) What level of Atkins are you on? :arrow: Induction 6) Do you exercise? If so, how often? :arrow: Treadmill walking almost daily. 7) What's your loss/gain during this time frame? :arrow: 28 lbs 7.5) Age, Sex, Weight, Height? :arrow: 42, F, 217.2, 5'3 8)
by SlushKitty (submitted 3 years ago)
Thinkin of starting Atkins
IMO You couldn't choose a better, healthier and more rewarding way of life. But what else would you expect someone from an Atkins forum to say right. I am living with ANDR (Atkins New Diet Revolution 2002 version) I had practiced the 2002 version several years back & was able to lose some weight then but more than that I felt really good. Then when I came back I started with the newest version & was having some discouraging spikes so I stepped back to 02 & have had more consistency in my weight loss. If you stick protocol you will get the results you want.
by SlushKitty (submitted 3 years ago)
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