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With the extra time on my hands, I am going to journal features of the different diet plans for my future reference. First up....
1972 Atkins Diet Revolution
Induction WEEK is basically ZERO CARBS
pg. 13 Not sixty grams of carbohydrate on this diet but zero grams. During the first week on this diet, you cut your intake of carbohydrates down to what is biologically zero.
1st Week List of Foods Allowed pg. 135
Meat: Steaks, Corned Beef, Lamb Chops, Tongue, Hamburgers, Bacon, Any kind of meat in any quantity — EXCEPT meat with fillers such as sausage, hot dogs, meatballs, most packaged cold cuts
Fowl: Duckling, Turkey, Chicken, Anything with wings, No stuffing
Desserts: Gelatin with artificial sweeteners
Condiments: Salt, pepper, mustard, horseradish, vinegar, vanilla, and other extracts; artificial sweeteners; any dry powdered spice that contains no sugar
Drinks: Water, Mineral water, Vichy, Club soda; Beef or Chicken broth, bouillon; Sugar-free diet soda; coffee*, tea, decaffeinated coffee
----It has a special note to limit the soda and coffee to 6 cups a day and if you have low blood sugar limit it to 3 cups a day----
Fish: All fish, including canned salmon, tuna; any kind of seafood, including oil-packed and smoked, --EXCEPT oysters, clams, mussels, scallops, and pickled fish
Eggs: Boiled, fried, scrambled, poached, omelet – any style and without limitations
Salads: Two small green salads a day (each less than one cupful, loosely packed) made only of leafy greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or else a sour pickle in place of a salad. Plus… green olives.
---Note pg. 138 on what you can add to salad: Celery, Chicory, Chinese cabbage, Chives, Cucumber, Endive, Escarole, Fennel, Lettuce, Olives (Green or Black), Onions, Pickles, (Sour or Dill), Parsley, Peppers, Radishes, Scallions, Watercress.
Fats: Butter, margarine, oils, shortening, lard & mayonnaise
Juice: Juice of one lemon or lime
Cheese: Four ounces a day of any hard aged cheese. No cream cheese or cheese spreads.
Heavy Cream: Four teaspoons a day.
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Once you are in maintenance then you can go up to 40 carbs a day to live healthy - not more. pg. 102 "...well below 40 grams of carbohydrate a day. And that's is the upper limit. That's where most of you will end your diet and start maintenance."
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Rules for the diet pd. 138
1. Don’t count calories
2. Eat as much of the allowed foods as you need to avoid hunger.
3. Don’t eat when you are not hungry.
4. Don’t feel you must finish everything on your plate just because it is there.
5. Drink as much water or calorie free beverages as thirst requires. Don’t restrict fluids but it is not necessary to force them either.
6. Frequent small meals are preferable.
7. If weakness results from rapid weight loss, you may need salt.
8. Every day, take a high-strength multivitamin pill.
9. Read the labels on “low-calorie” drinks, syrups, desserts. Only those with no carbohydrate content are allowed.
No “MISTAKES”. Sometimes a single stick of chewing gum, or putting milk in your coffee could put you right back to level one by upsetting the new chemical balance in your body. Yes, even that much carbohydrate can turn off your fat mobilizing hormone.
Then you’ll need at least TWO no-carbohydrate DAYS to get it circulating again so that you’re un-hungry, feeling high and burning off fat again.
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Diet No No's pg. 140
Bananas Beans(except Green or Wax) Bread Cake Candy Cashews Cereal Chewing Gum Cookies Corn Cornstarch Crackers Dates Figs Flour Fruit(dried) Honey Ice Cream Jam Catsup Macaroni Milk Pancakes Pears Pickles(sweet) Potatoes(White) Potatoes(Sweet) Raisins Relish(Sweet) Rice Spaghetti Sugar Syrup Yams Yogurt(Sweetened)
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AFTER WEEK ONE INDUCTION pg. 13
"...The second week you might add a few grams of carbohydrate to your diet. Every week thereafter a little more carbohydrate (around five grams) may be returned to the diet."
pg. 145
"...you can add approximately five to eight grams of carbohydrate daily for a week and analyze the results."
VEGETABLES AFTER WEEK ONE (all of week one plus) pg. 138
Asparagus, Avocado, Bamboo Shoots, Bean Sprouts, Beet Greens, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Chard, Chinese Cabbage, eggplant, Kale, Kohlrabi, Mushrooms, Okra, Onions, Peppers, Pumpkins, Rhubarb, Sauerkraut, Snow Pea Pods,
Spinach, String Beans, Summer Squash, Tomatoes, Turnips, Water Chestnuts, Wax Beans, Zucchini Squash"
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Add in new carbs in the order of your favorite at 5-8g a day. At the end of the week, ask yourself question - Are the ketostick turning purple? Are you no longer hungry? Have you stopped eating at night? Do you have more energy? Are you still losing weight or inches? If yes to all of the questions, you can start a new level and start adding in more 5-8 grams of carbs per day per week. At the end of the week, you ask yourself those same questions to determine if you can go to the next level adding in another new 5-8 grams of carbs per day per week. This is how to determine your Critical Carbohydrate Level or CCL
pgs. 148-149 You go through the levels and when you find that things have stopped working You no longer answer YES to your questions, you have found your CCL. When that hits, you go back to the basic (phase 1) plan for two - four days and then back to the week (level) before you stopped losing. He states the CCL may not run constant throughout your life and that is why you must keep asking the questions and reevaluating your levels especially while losing weight.
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