Dr. Atkins New Diet
Revolution.
|
|||||||||
|
WHY DOES THE ATKINS DIET WORK
? 1.
YOU WILL LOSE WEIGHT, IT’S HARD NOT TO. BOTH MEN AND WOMEN WHO
FOLLOW THE ATKINS APPROACH TO WEIGHT LOSS READILY TAKE OFF POUNDS AND
INCHES. OPTIMIZING BODY WEIGHT IS A VALUABLE ELEMENT OF ANY
HEALTH-ORIENTED PROGRAM BECAUSE, BY AND LARGE BEING SIGNIFICANTLY
OVERWEIGHT IS AN INDICATOR OF POTENTIAL HEALTH PROBLEMS, NOW OR
IN THE FUTURE. WHEN YOU HAVE TAKEN THE POUNDS OFF, YOU'LL SEE THE
BENEFITS AND THEY WILL BE FAR MORE THAN MERELY COSMETIC.
2.
YOU WILL MAINTAIN YOUR WEIGHT LOSS. THIS IS WHERE THE ATKINS
NUTRITIONAL APPROACH LEAVES MOST OTHER DIETS IN THE DUST. ALMOST EVERY
EXPERIENCED DIETER HAS GONE ON A DIET, WORKED HARD, LOST A
LOT OF POUNDS AND GAINED THEM ALL BACK IN A FEW MONTHS OR PERHAPS A
YEAR. THIS IS USUALLY DUE TO THE EXPECTED CONSEQUENCE OF
LOW-FAT/LOW-CALORIE DIETS---HUNGER. ALTHOUGH MANY PEOPLE CAN TOLERATE
HUNGER FOR A WHILE, VERY FEW CAN TOLERATE IT FOR A LIFETIME.
DEPRIVATION IS NO FUN. ONCE THE BIOLOGICAL GAP BETWEEN HUNGER AND
FULFILLMENT GROWS TOO LARGE, THE REBOUND CAN BE AMAZINGLY
RAPID AS WELL AS HEARTBREAKING AND HUMILIATING. BUT THAT'S THE PROBLEM
OF DIETS THAT RESTRICT QUANTITIES. THE ATKINS PROGRAM REFUSES TO ACCEPT
HUNGER AS A WAY OF LIFE. THE PLAN INCLUDES FOODS THAT HAVE ENOUGH FAT
AND PROTEIN SO HUNGER IS NOT THE HUGE ISSUE IT IS ON OTHER WEIGHT LOSS
PLANS. BUT IT STILL ALLOWS DIETERS TO MAINTAIN A HEALTHY WEIGHT FOR A
LIFETIME. 3.
YOU WILL ACHIEVE GOOD HEALTH. THE CHANGE IS AMAZING DOING
ATKINS, YOU MEET YOUR NUTRITIONAL NEEDS BY EATING
DELICIOUS, HEALTHY, FILLING FOODS AND AVOIDING THE SUGAR
AND CARBS THAT JUNK FOOD IS LOADED WITH. AS A RESULT, YOU BECOME
LESS TIRED AND MORE ENERGETIC, NOT MERELY BECAUSE OF THE WEIGHT
LOSS, BUT BECAUSE THE PHYSICAL CONSEQUENCES OF A TRULY
DYSFUNCTIONAL BLOOD SUGAR AND INSULIN METABOLISM ARE REVERSED. DOING
THE ATKINS. PEOPLE START FEELING GOOD EVEN BEFORE THEY REACH THEIR GOAL
WEIGHT. 4.
YOU WILL LAY THE PERMANENT GROUNDWORK FOR DISEASE
PREVENTION. YOU WILL CHANGE YOUR LIFE, WHICH, BELIEVE IT OR
NOT, IS EVEN MORE IMPORTANT THAN LOOKING GOOD ON THE BEACH NEXT
SUMMER. RULES OF INDUCTION THIS PHASE OF THE ATKINS DIET MUST BE
FOLLOWED PRECISELY FOR SUCCESS ! 1.
EAT EITHER THREE REGULAR SIZE MEALS A DAY OR FOUR OR FIVE SMALLER
MEALS. DO NOT SKIP MEALS OR GO MORE THAN SIX WAKING HOURS WITHOUT
EATING.
2.
EAT LIBERALLY OF COMBINATIONS OF FAT AND PROTEIN IN THE
FORM OF POULTRY, FISH, SHELLFISH, EGGS AND RED
MEAT, AS WELL AS PURE, NATURAL FAT IN THE FORM OF
BUTTER, MAYONNAISE, OLIVE OIL, SAFFLOWER,
SUNFLOWER AND OTHER VEGETABLE OILS. 3.
EAT NO MORE THAN 20 GRAMS A DAY OF CARBOHYDRATES,
MOST OF WHICH MUST COME IN THE FORM OF SALAD GREENS AND OTHER
VEGETABLES. YOU CAN EAT APPROXIMATELY THREE CUPS - LOOSELY PACKED - OF
SALAD, OR TWO CUPS OF SALAD PLUS ONE CUP OF OTHER VEGETABLES. 4.
EAT ABSOLUTELY NO FRUIT, BREAD, PASTA, GRAINS, STARCHY
VEGETABLES OR DAIRY PRODUCTS OTHER THAN CHEESE, CREAM OR BUTTER. DO NOT
EAT NUTS OR SEEDS IN THE FIRST TWO WEEKS. FOODS THAT COMBINE PROTEIN
AND CARBS SUCH AS CHICKPEAS, KIDNEY BEANS AND OTHER LEGUMES ARE NOT
PERMITTED AT THIS TIME. 5.
EAT NOTHING THAT IS NOT ON THE ACCEPTABLE FOODS LIST. AND
THAT MEANS ABSOLUTELY NOTHING ! YOUR " JUST THIS ONE TASTE
WON'T HURT" RATIONALIZATION IS THE KISS
OF FAILURE DURING THIS PHASE OF ATKINS. 6.
ADJUST THE QUANTITY YOU EAT TO SUIT YOUR APPETITE,
ESPECIALLY AS IT DECREASES. WHEN HUNGRY, EAT THE AMOUNT THAT MAKES YOU
FEEL SATISFIED BUT NOT STUFFED. WHEN NOT HUNGRY, EAT A SMALL LOW CARB
SNACK TO ACCOMPANY YOUR NUTRITIONAL SUPPLEMENTS. 7.
DON'T ASSUME ANY FOOD IS LOW CARB, INSTEAD READ THE LABELS !
CHECK THE CARB COUNT ( IT'S ON EVERY PACKAGE) OR USE A CARB
COUNTER. 8.
EAT OUT AS OFTEN AS YOU WISH BUT BE ON GUARD FOR HIDDEN
CARBS IN GRAVIES, SAUCES AND DRESSINGS. GRAVY IS OFTEN MADE WITH FLOUR
OR CORNSTARCH, AND SUGAR IS SOMETIMES AN INGREDIENT IN SALAD DRESSING. 9.
AVOID FOODS OR DRINKS SWEETENED WITH ASPARTAME. INSTEAD, USE
SUCRALOSE OR SACCHARIN. BE SURE TO COUNT EACH PACKET OF ANY OF THESE AS
1 GRAM OF
CARBS. 10.
AVOID COFFEE, TEA AND SOFT DRINKS THAT CONTAIN CAFFEINE.
EXCESSIVE CAFFEINE HAS BEEN SHOWN TO CAUSE LOW BLOOD SUGAR, WHICH CAN
MAKE YOU CRAVE SUGAR. 12.
IF YOU ARE CONSTIPATED, MIX A TABLESPOON OR MORE OF
PSYLLIUM HUSKS IN 8oz OR MORE OF WATER AND DRINK DAILY.
ACCEPTABLE
FOODS FOODS YOU MAY EAT LIBERALLY
ALL FISH INCLUDING : TUNA, SALMON, SOLE, TROUT, FLOUNDER, SARDINES, HERRING
ALL FOWL INCLUDING : CHICKEN,
TURKEY, DUCK, GOOSE, POUSSIN,
QUAIL, PHEASANT. ALL SHELLFISH INCLUDING : OYSTERS,
MUSSELS, LOBSTER, CLAMS,
SQUID, PRAWNS, CRAB MEAT. ALL MEAT INCLUDING : BEEF, PORK,
LAMB, BACON, VEAL, HAM,
VENISON. ALL EGGS INCLUDING : SCRAMBLED,
FRIED, POACHED, SOFT BOILED,
HARD BOILED, DEVILED, OMELETTE'S
PROCESSED MEATS SUCH AS HAM, BACON, PEPPERONI, SALAMI, HOT DOGS AND OTHER LUNCHEON MEATS AND SOME FISH MAY BE CURED WITH ADDED SUGAR AND WILL CONTRIBUTE CARBS. TRY TO AVOID MEAT AND FISH PRODUCTS CURED WITH NITRATES, WHICH ARE KNOWN CARCINOGENS. ALSO BEWARE OF PRODUCTS THAT ARE NOT EXCLUSIVELY MEAT, FISH OR FOWL, SUCH AS IMITATION FISH, MEATLOAF AND BREADED FOODS. FINALLY DO NOT CONSUME MORE THAN FOUR OUNCES OF FOWL A DAY. YOU CAN CONSUME 90 - 110 g (3 - 4
oz) DAILY OF THE FOLLOWING FULL FAT,
FIRM AND SEMI SOFT AGED CHEESES INCLUDING CHEDDAR, COW, SHEEP AND GOAT
CHEESE, CREAM CHEESE, GOUDA, MOZZARELLA,
ROQUEFORT, SWISS.
YOU CAN HAVE 230 - 340 g (8 - 12
oz) PER DAY
ALFA SPROUTS, BOK CHOY, CELERY, CHICORY, CHIVES, CUCUMBER, DAIKON, FENNEL, LAMB'S LETTUCE, LETTUCE, MUSHROOMS, PARSLEY, PEPPERS, RADICCHIO, RADISHES, ROCKET, ROMAINE LETTUCE, SORREL. THESE SALAD VEGGIES ARE HIGH IN PHYTONUTRIENTS AND PROVIDE A GOOD SOURCE OF FIBER. ALL CHEESES HAVE SOME CARB CONTENT, THE QUANTITY YOU EAT SHOULD BE GOVERNED BY THAT KNOWLEDGE, THE RULE OF THUMB IS TO COUNT 30 g OF CHEESE AS EQUIVALENT TO ONE GRAM OF CARB. NOTE THAT COTTAGE CHEESE AND OTHER FRESH CHEESES ARE NOT PERMITTED DURING INDUCTION. NO DIET CHEESE, CHEESE SPREADS OR WHEY CHEESES ARE PERMITTED. INDIVIDUALS WITH KNOWN YEAST SYMPTOMS, DAIRY ALLERGY OR CHEESE INTOLERANCE MUST AVOID CHEESE. IMITATION CHEESE PRODUCTS ARE NOT ALLOWED. EXCEPT FOR SOY OR RICE CHEESE - BUT CHECK THE CARB CONTENT. YOU CAN HAVE 140 - 200g (5 - 7oz)
PER DAY IF SALAD DOES NOT EXCEED
230g(8oz) THESE VEGGIES ARE SLIGHTLY HIGHER IN CARB CONTENT THAN THE
SALAD VEGGIES ARTICHOKE, ASPARAGUS, AUBERGINE, BAMBOO, BEAN SPROUTS,
BROCCOLI,
BROCCOLI RABE, BRUSSEL SPROUTS, CABBAGE, CAULIFLOWER, CELERY ROOT,
CHARD, COURGETTES, DANDELION
GREENS, FRENCH BEANS, KALE, KOHLRABI, LEEKS, MANGE-TOUT PEAS, OKRA,
ONION, PUMPKIN,
RHUBARB, SAUERKRAUT, SPRING
ONIONS, SPRING GREENS, SPAGHETTI SQUASH, TOMATO, TURNIPS, WATER CRESS IF A VEGETABLE, SUCH AS SPINACH OR TOMATO, COOKS DOWN SIGNIFICANTLY, IT MUST BE MEASURED RAW SO AS NOT TO UNDERESTIMATE IT'S CARB CONTENT. SALAD GARNISHES CRUMBLED CRISP BACON, GRATED CHEESE, MINCED HARD BOILED EGG, SAUTEED MUSHROOMS, SOUR CREAM
ALL SPICES TO TASTE, BUT MAKE
SURE NONE CONTAIN ADDED SUGAR
BASIL, CAYENNE, CORIANDER, DILL,
GARLIC, GINGER, OREGANO, PEPPER,
ROSEMARY, SAGE, TARRAGON, THYME
FOR SALAD DRESSING USE OIL AND VINEGAR (BUT NOT
BALSAMIC
VINEGAR, WHICH CONTAINS SUGAR) OR LEMON JUICE AND HERBS AND SPICES.
PREPARED SALAD DRESSINGS WITHOUT ADDED SUGAR AND NO MORE THAN TWO CARBS
PER TABLESPOON SERVING ARE ALSO FINE
MANY FATS, ESPECIALLY CERTAIN
OILS, ARE ESSENTIAL TO GOOD NUTRITION.
OLIVE OIL IS PARTICULARLY VALUABLE. ALL OTHER VEGETABLE OILS ARE
ALLOWED, THE BEST BEING CONOLA, WALNUT, SOYBEAN, GRAPESEED, SESAME,
SUNFLOWER AND SAFFLOWER OILS, ESPECIALLY IF THEY ARE LABELED "COLD
PRESSED" OR "EXPELLER PRESSED " DO NOT COOK POLYUNSATURATED OILS, SUCH
AS CORN, SOYBEAN AND SUNFLOWER OIL, AT HIGH TEMPERATURES OR ALLOW TO
BROWN OR SMOKE.
BUTTER IS ALLOWED. MARGARINE
SHOULD BE AVOIDED, NOT BECAUSE OF IT'S CARB
CONTENT, BUT BECAUSE IT IS USUALLY MADE OF TRANS FATS ( HYDROGENATED
OILS )WHICH ARE A SERIOUS HEALTH HAZARD. (SOME NON HYDROGENATED
MARGARINES ARE AVAILABLE IN HEALTH FOOD SHOPS) YOU NEED NOT REMOVE THE
SKIN AND FAT FROM MEAT OR FOWL. SALMON AND OTHER COLD WATER FISH ARE AN
EXCELLENT SOURCE OF OMEGA-3 FATTY ACIDS.
I CANNOT STRESS STRONGLY ENOUGH THAT TRYING TO DO A LOW FAT VERSION OF ATKINS WILL INTERFERE WITH FAT BURNING AND DERAIL YOUR WEIGHT LOSS. CLEAR BROTH/BOUILLON ( NOT ALL
BRANDS; READ THE LABEL)
SODA WATER, CREAM ( DOUBLE, WHIPPING OR SINGLE); LIMIT TO TWO TO THREE TABLESPOONS A DAY; NOTE CARB CONTENT. DECAFFEINATED COFFEE OR TEA. EXCESSIVE CAFFEINE MAY CAUSE UNSTABLE BLOOD SUGAR AND SHOULD BE AVOIDED BY THOSE WHO SUSPECT THEY ARE CAFFEINE DEPENDENT, EVERYONE SHOULD TRY TO AVOID CAFFEINE. GRAIN BEVERAGES (COFFEE SUBSTITUTES) ARE NOT ALLOWED. ALCOHOLIC BEVERAGES ARE ALSO NOT PERMITTED DURING INDUCTION; THOSE LOW IN CARBOHYDRATES ARE AN OPTION, IN MODERATION, IN LATER PHASES. HERB TEA ( WITHOUT BARLEY OR ANY FRUIT SUGAR ADDED). LEMON JUICE OR LIME JUICE ( NOTE THAT EACH CONTAINS 2 - 8 GRAMS CARB PER OZ) LIMIT TO 2 - 3 TABLESPOONS. MINERAL WATER. SPRING WATER. WATER.
YOU MUST DETERMINE WHICH
ARTIFICIAL SWEETENERS AGREE WITH YOU, BUT THE
FOLLOWING ARE ALLOWED: SUCRALOSE (SPLENDA) SACCHARIN, CYCLAMATE,
ACESULFAME-K. NATURAL SWEETENERS ENDING IN THE SUFFIX "-OSE" SUCH AS
MALTOSE, FRUCTOSE ETC. . , SHOULD BE AVOIDED. HOWEVER CERTAIN
SUGAR ALCOHOLS SUCH AS MALTITOL DO NOT AFFECT BLOOD SUGAR AND ARE
ACCEPTABLE.
SACCHARIN HAS BEEN EXTENSIVELY STUDIED AND HARMFUL EFFECTS WERE PRODUCED IN THE LAB WHEN FED TO RATS ONLY IN EXTREMELY HIGH DOSES. THE U. S. FOOD AND DRUG ADMINISTRATION ( FDA) HAS REMOVED SACCHARIN FROM IT'S LIST OF CARCINOGENS, BASING IT'S DECISION UPON A THOROUGH REVIEW OF THE MEDICAL LITERATURE AND THE NATIONAL INSTITUTE OF SCIENCE'S STATEMENT THAT THERE IS " NO CLEAR ASSOCIATION BETWEEN SACCHARIN AND HUMAN CANCER. " IT CAN BE SAFELY CONSUMED IN MODERATION, MEANING NO MORE THAN 3 PACKETS A DAY. SACCHARIN IS MARKETED AS SWEETEX OR SUCRON. WE DISCOURAGE THE USE OF ASPARTAME ( MARKETED AS NUTRASWEET, HERMESETAS AND CANDAREL) BECAUSE OF QUESTIONS ABOUT IT'S SAFETY. MY PREFERENCE, HOWEVER IS SUCRALOSE (SPLENDA) THE ONLY SWEETENER MADE OF SUGAR, SUCRALOSE IS SAFE NON CALORIC AND DOES NOT RAISE BLOOD SUGAR. IT HAS BEEN USED IN CANADA FOR YEARS, AND THE FDA RECENTLY APPROVED IT AFTER REVIEWING MORE THAN ONE HUNDERED STUDIES CONDUCTED OVER THE PAST TWENTY YEARS. NOTE THAT EACH PACKET OF SUGAR SUBSTITUTE CONTAINS ABOUT 1 GRAM OF CARB, SO DON'T FORGET TO INCLUDE THE AMOUNT IN YOUR DAILY TOTALS. TO ADD VARIETY, EACH DAY YOU CAN
ALSO EAT TEN TO TWENTY OLIVES, HALF A
SMALL AVOCADO, ONE OZ OF SOUR CREAM OR 3OZ OF UNSWEETENED WHIPPING
CREAM, AS WELL AS 2-3 TABLESPOONS OF LEMON JUICE OR LIME JUICE. BUT BE
AWARE THAT THESE FOODS OCCASIONALLY SLOW DOWN WEIGHT LOSS IN SOME
PEOPLE, AND MAY NEED TO BE AVOIDED IN THE FIRST 2 WEEKS. IF YOU SEEM TO
BE LOSING SLOWLY, MODERATE YOUR INTAKE OF THESE FOODS.
ALTHOUGH IT IS IMPORTANT THAT YOU
EAT PRIMARILY UNPROCESSED FOODS,
SOME LOW CARB FOOD PRODUCTS CAN COME IN HANDY WHEN YOU ARE UNABLE TO
FIND APPROPRIATE FOOD, CAN'T TAKE TIME FOR A MEAL OR NEED A QUICK
SNACK. MORE AND MORE COMPANIES ARE CREATING HEALTHY FOOD PRODUCTS THAT
CAN BE EATEN DURING THE INDUCTION PHASE OF ATKINS. JUST REMEMBER TWO
THINGS
1.
NOT ALL CONVENIENCE FOOD PRODUCTS ARE THE SAME, SO CHECK LABELS AND
CARB CONTENT
2. WHILE ANY OF THESE FOODS CAN MAKE DOING ATKINS EASIER, DON'T OVER DO IT. REMEMBER, YOU MUST ALWAYS FOLLOW THE RULES OF INDUCTION
LIPOLYSIS TESTING STRIPS (LTS)
(KETOSTIX) MEASURE THE KETONE'S- THE
MARKERS THAT CONFIRM YOUR BODY IS IN LIPOLYSIS AND THE SECONDERY
PROCESS OF KETOSIS—IN YOUR URINE. THE STRIPS WILL CHANGE TO PINK OR
PURPLE, DEPENDING UPON HOW MANY KETONE'S ARE PRESENT. THE MORE KETONE'S
YOU EXCRETE AND THEREFORE THE GREATER DEGREE OF KETOSIS YOU ARE IN, THE
DARKER THE COLOR.
FIRST MAKE SURE THAT NONE OF YOUR
FOODS EXCEPT YOUR SALAD AND OTHER
VEGGIES CONTAIN CARBS, MEANING NO HIDDEN SUGARS, NO BREADING ETC. THEN
STRICTLY FOLLOW INDUCTION FOR FIVE DAYS, IF THE LTS STILL HAVEN'T
CHANGED TO AT LEAST PINK, MEASURE YOUR SALADS TO MAKE SURE YOU ARE NOT
EATING TOO MANY VEGGIES, STILL NO CHANGE ? TRY CUTTING OUT THE TOMATOES
AND ONIONS, WHICH ARE BOTH RELETIVELY HIGH ON THE GLYCEMIC
INDEX. FINALLY
MAKE SURE YOU ARE NOT CONSUMING EXCESS QUANTITIES OF PROTEIN, WHEN
EATEN TO EXCESS PROTEIN CONVERTS TO GLUCOSE.
HOWEVER SHOULD YOUR LTS NOT TURN PINK OR PURPLE, DESPITE THE FACT THAT YOU ARE DOING EVERYTHING CORRECTLY, YOU MAY STILL SHOW A DECREASE IN APPETITE, AN IMPROVEMENT IN WELL BEING, A LOOSENING OF YOUR CLOTHES AND A SLOW BUT STEADY WEIGHT LOSS AND REDUCTION IN INCHES. THIS SIMPLY MEANS THAT YOU ARE NOT PRODUCING ENOUGH KETONE'S TO REGISTER ON THE LTS BUT ENOUGH TO BURN FAT. REMEMBER THE STRIPS ARE TOOLS, MAKING THEM CHANGE COLOR IS NOT THE SOLE OBJECT OF THE DIET. IF YOU ARE STARTING ONGOING
WEIGHT LOSS (OWL), I KNOW THAT YOU'VE
SUCCEEDED DOING INDUCTION. CONGRATULATIONS ON REACHING THE FIRST STAGE
OF YOUR GOAL! OWL IS WHERE YOU'LL START TAILORING ATKINS TO FIT YOUR
SPECIAL TASTES, IT'S WHAT MAKES ATKINS SO UNIQUE AND A PLEASURE.
ALTHOUGH LESS RESTRICTIVE THAN INDUCTION, OWL WILL CONTINUE TO REVEAL
THE
WONDERS OF DISSOLVING FAT. EXPECT A GRADUAL DECREASE IN THE RATE AT
WHICH THE
POUNDS AND INCHES DROP OFF. THIS IS A DELIBRATE PART OF THE PLAN. I
HAVE TO REPEAT ONE THING: ALLOWING A FEW MORE CARBS IN AT THIS PHASE IS
NOT A LICENSE TO RETURN TO YOUR OLD HABITS OF DINING ON FOODS FULL OF
SUGAR, WHITE FLOUR AND OTHER JUNK CARBS. THE QUALITY OF THE CARB FOODS
YOU EAT CONTINUES TO BE AS IMPORTANT AS THE QUANTITY.
YOU'VE SET A GOAL, AND THAT'S
GREAT ! BUT MAKE SURE YOUR GOAL IS
SPECIFIC. PLANNING TO LOSE 35 POUNDS, FOR EXAMPLE, IS FAR BETTER THAN
PLANNING TO LOSE SOME WEIGHT, BUT YOU PROBABLY WON'T LOSE THE FULL 35
UNLESS YOU HOLD IT IN YOUR MIND AS THE DESTINATION OF YOUR JOURNEY.
IN OTHER WORDS, ONCE YOU'VE SAID
YOU ARE GOING TO LOSE 35 LBS, GO EVEN
FURTHER AND VISUALIZE HOW YOUR BODY IS GOING TO LOOK, WHAT NEW CLOTHES
YOU ARE GOING TO BE ABLE TO WEAR, KEEP IN YOUR MIND HOW GREAT YOU ARE
GOING TO FEEL AND LOOK.
ON OWL YOU WILL CONTINUE TO BURN
AND DISSOLVE FAT, MAINTAIN CONTROL OF YOUR APPETITE, LEARN HOW MANY
CARBS YOU CAN CONSUME AND STILL LOSE WEIGHT AND EAT A WIDER
CHOICE OF FOODS.
TO BE SUCCESSFUL ON OWL REMEMBER
TO :
THE FIRST IS OBVIOUS. YOU WILL
CONSUME MORE CARBS.
THE SECOND WHERE AS DURING INDUCTION YOU ATE YOUR PROTEIN AND FAT FOODS PLUS 3 CUPS OF SALAD AND OTHER VEGGIES, OWL ALLOWS YOU MUCH MORE CHOICE. THAT MEANS YOU CAN NOW CRAFT A WEIGHT LOSS PLAN THAT IS YOURS. BUT IT ALSO MEANS AND HERE'S THE THIRD KEY -- THAT COUNTING CARBS IS TRULY YOUR RESPONSIBILITY. IF YOU DON'T COUNT THEN YOU COULD GET INTO TROUBLE !!! LIFE IN THE 21ST CENTURY MEANS
LOTS OF NUMBERS TO REMEMBER, WHAT WITH
CELL-PHONE NUMBERS, BANK NUMBERS AND THE LIKE, BUT I'M GOING TO GIVE
YOU THE TOOLS TO FIND ANOTHER NUMBER THAT IS JUST AS ESSENTIAL FOR YOUR
LIFESTYLE. REMEMBER THESE TWO BASIC PRINCIPLES WHEN YOU DO THE ATKINS
DIET YOUR RATE OF WEIGHT LOSS IS GENERALLY PROPORTIONAL TO THE AMOUNT
OF CARBS YOU CONSUME. THE LEVEL OF CARBS YOU CONSUME CAN BE MEASURED,
BY ATTACHING NUMERICAL QUANTITIES TO THE CARB FOODS YOU'RE EATING, YOU
KNOW HOW MUCH YOU CAN SAFELY EAT YOUR DAILY THRESHOLD OF CARBS
CONSUMPTION IS YOUR CRITICAL CARBOHYDRATE LEVEL FOR LOSING (CCLL) STAY
BELOW THIS NUMBER AND YOU WILL EXPERIENCE ONGOING WEIGHT LOSS. GO ABOVE
IT AND YOUR WEIGHT LOSS STALLS. HERE'S HOW YOU'LL DETERMINE YOUR CCLL.
EACH WEEK YOU WILL INCREASE THE QUANTITY OF CARBS YOU EAT BEYOND THE
SALAD AND ONE CUP SERVING OF VEGGIES ALLOWED DURING INDUCTION. THESE
INCREMENTS SHOULD MEASURE ROUGHLY 5 GRAMS OF DAILY CARBS, REPRESENTING
ONE "LEVEL" DURING THE FIRST WEEK ON OWL, INCREASE YOUR DAILY CARB
INTAKE FROM THE
20 GRAMS A DAY ON INDUCTION TO 25 GRAMS A DAY----- GOING UP ONE LEVEL
I RECOMMEND YOU ADD EITHER ANOTHER SALAD, HALF AN AVOCADO, A CUP OF CAULIFLOWER OR 6 - 8 STALKS OF ASPARAGUS OR ANOTHER VEGGIE. CONTINUE TO EAT THIS WAY FOR THE REST OF THE WEEK. AS LONG AS YOUR WEIGHT LOSS CONTINUES STEADILY, YOU CAN GO UP ANOTHER LEVEL—TO 30 GRAMS DAILY—THE FOLLOWING WEEK. IF YOU ARE A VEGGIE LOVER, YOU MAY BE HAPPY CONTINUING TO ADD MORE SALAD GREENS AND OTHER VEGGIES. OR YOU MAY CHOOSE TO ADD A HALF CUP OF COTTAGE CHEESE, AN OZ OF SUNFLOWER SEEDS, OR A DOZEN MACADAMIA NUTS. IF YOU HAVE BEEN FEELING FRUIT DEPRIVED, NOW IS THE TIME TO ADD BERRIES, THE FRUITS LOWEST ON THE GLYCEMIC INDEX. (13 AVERAGE SIZE STRAWBERRIES CONTAIN 5 GRAMS OF CARBS).
LOOK AT THE "POWER OF FIVE" SET
BELOW FOR OTHER SUGGESTIONS OF
FOODS YOU CAN ADD TO YOUR DAILY MENU. MOST PEOPLE FIND IT BEST TO ADD
BACK FOODS IN A CERTAIN ORDER—WHAT I CALL THE CARBOHYDRATE LADDER (SEE
BELOW) FOLLOWING THIS ORDER TENDS TO
MINIMIZE BLOOD SUGAR SURGES THAT COULD
REACTIVATE CRAVINGS.
1.
MORE SALAD AND OTHER VEGGIES 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 VEGGIES 9.
WHOLE GRAINS EACH WEEK YOU'LL GO UP ANOTHER
LEVEL, ADDING ANOTHER 5 GRAMS
UNTIL EVENTUALLY YOU'LL REACH A NUMBER AT WHICH YOU STOP LOSING. THAT'S
HOW YOU FIND YOUR CCLL. ABOVE IT YOU LOSE NO MORE, OR YOU BEGIN TO
GAIN. BELOW IT YOU CONTINUE TO LOSE. THE LOWER YOUR METABOLIC
RESISTANCE TO WEIGHT LOSS AND THE GREATER YOUR LEVEL OF PHYSICAL
ACTIVITY, THE HIGHER THAT LIPOLYSIS TESTING STRIPS ( KETOSTIX
) CAN HELP YOU ASCERTAIN YOUR CCLL
IN MAY CASES. THEY GENERALLY STOP TURNING COLOR AT A POINT A LITTLE
BIT BELOW YOU CCLL. WHEN THAT HAPPENS YOUR CCLL WILL BE ONLY A FEW
CARBS HIGHER. HOW EVER YOU SHOULD BE AWARE THAT ONCE YOU ARE CONSUMING
50 OR MORE CARBS A DAY, THE LTS WILL NO LONGER REGISTER A CHANGE IN
COLOR. SO AS
METABOLIC
RESISTANCE APPROX CCLL RANGE
HIGH <15 GRAMS OF CARBS PER DAY AVERAGE 15 -– 40 GRAMS OF CARBS PER DAY L OW 40 -– 60 GRAMS OF CARBS PER DAY REGULAR EXCERCISER* 60 –- 90 GRAMS OF CARBS PER DAY • A REGULAR EXERCISER IS SOMEONE WHO DOES VIGOROUS EXERCISE FIVE DAYS A WEEK FOR AT LEAST 45 MINS
THE OWL PHASE IS ALL ABOUT
CHOICE. THE CHOICES YOU MAKE SHOULD FOCUS ON
HEALTHY AND PLEASURABLE ADDITIONS, WITH A STRONG EMPHASIS ON FOODS THAT
CONTRIBUTE BOTH. AS YOU ADD FOODS IN ROUGHLY 5 GRAM CARB INCREMENTS,
YOU CAN PROBABLY MOVE BEYOND VEGGIES TO OTHER FOODS, SUCH AS NUTS,
BERRIES AND POSSIBLY GRAINS. ALTHOUGH YOU WILL BE EATING PRIMARILY
NATURAL, UNPROCESSED FOODS, YOU WILL FIND AN INCREASING NUMBER OF
CONVENIENCE FOODS CREATED FOR PEOPLE SEEKING TO FOLLOW A LOW CARB
NUTRITIONAL APPROACH. REMEMBER: READ THE LABEL !
THESE PORTIONS CONTAIN ROUGHLY 5
GRAMS OF CARBS. FOOD GROUPS ARE
ARRANGED IN THE GENERAL ORDER IN WHICH THEY SHOULD BE ADDED.
VEGGIES
340g (12oz ) COOKED SPINACH
110g ( 4oz ) RED PEPPERS 1 MEDIUM TOMATO 75g ( 2 ½ oz ) COOKED BROCCOLI 8 MEDIUM ASPARAGUS 75g ( 2 ½ oz ) CAULIFLOWER 40g ( 1 ½ oz ) CHOPPED ONIONS ½ HASS AVOCADO 120g ( 4 ½ oz ) SUMMER SQUASH 140g (5oz ) MOZZARELLA CHEESE
110g (4 oz ) COTTAGE CHEESE 160g ( 51/2 oz ) RICOTTA CHEESE 110 ml ( 4fl oz ) WHIPPING CREAM 30g ( 1oz ) OF :
MACADAMIAS (APPROX 10 - 12 NUTS WALNUTS ( APPROX 14 HALVES ) ALMONDS ( APPROX 24 NUTS ) PECANS ( APPROX 31 NUTS ) HULLED SUNFLOWER SEEDS ( 3 TABLESPOONS ) ROASTED SHELLED PEANUTS ( APPROX 26 NUTS ) 15g ( ½ oz ) OF CASHEWS ( APPROX 9 NUTS ) 37 g ( 1 1/3 oz ) BLUEBERRIES
23g ( ¾ oz ) RASPBERRIES 60g ( 2oz ) STRAWBERRIES 60g ( 2oz ) CANTALOUPE. HONEYDEW MELON 60 ml ( 2 fl oz ) LEMON JUICE
60 ml (2 fl oz ) LIME JUICE 110 ml ( 4 fl oz ) TOMATO JUICE CONVENIENCE
FOODS
YOU CAN SELECT FROM THE VARIETY
OF CONVENIENCE FOODS ( BARS AND SHAKES
ARE THE TWO MOST AVAILABLE) BUT BE SURE TO DETERMINE THE ACTUAL NUMBER
OF DIGESTIBLE
CARBS IN ANY PARTICULAR PRODUCTS.
YOU ARE ALMOST THERE ! ALL YOUR
GOOD WORK AND HEALTHY EATING HABITS
HAVE PAID OFF, AND YOU NOW HAVE ONLY 5 - 10 POUNDS TO GO TO REACH YOUR
TARGET WEIGHT. GIVE YOURSELF A GOOD PAT ON THE BACK: YOU DESERVE IT.
HAVING SAID THAT, I HAVE TO INSERT A NOTE OF CAUTION. YOU MAY NOT LIKE
WHAT FOLLOWS, BUT IT IS VITALLY IMPORTANT THAT YOU HEAR IT.
IF YOU HAVE BEEN RACING ALONG THE
ROAD TO YOUR DESTINATION, NOW IS THE
TIME TO PUT ON THE BRAKES. MUCH AS IT IS TEMPTING TO SAY "I CAN BANISH
THESE LAST POUNDS IN A FEW WEEKS NOW THAT I KNOW HOW TO DO THE
ATKINS" I STRONGLY ADVISE YOU TO DO SOMETHING THAT SEEMS QUITE
THE
OPPOSITE ON PRE MAINTENANCE, THE ALL IMPORTANT THIRD PHASE OF ATKINS.
AS YOU ADVANCE TOWARD LIFETIME MAINTENANCE, MY ADVICE IS TO PROCEED SO
SLOWLY THAT
YOUR WEIGHT LOSS IS ALMOST IMPERCEPTIBLE. I KNOW THAT THIS SNAIL'S PACE
CAN BE EXCRUCIATING WHEN THE END IS IN SIGHT. BUT REMEMBER, GETTING TO
YOUR GOAL WEIGHT IS NOT YOUR ULTIMATE GOAL;YOUR REAL GOAL IS TO
MAINTAIN THAT MAGIC NUMBER INDEFINITELY.
OUR FOCUS IS NOW DIFFERENT, THERE
IS LITTLE DOUBT YOU CAN AND WILL
REACH YOUR GOAL WEIGHT.
THE ONLY DOUBT IS WHETHER YOU WILL STAY AT THAT WEIGHT FOR LIFE. THE PURPOSE NOW IS TO CREATE THE OPTIMAL LIFETIME EATING PROGRAM, ONE THAT FITS YOU SO PERFECTLY YOU WILL WANT TO STAY ON IT FOR LIFE. WHEN YOU MOVED TO OWL, YOU
DELIBERATELY SLOWED DOWN YOUR WEIGHT LOSS BY
ADDING MORE CARBS AND MORE VARIETY TO YOUR MENUS. NOW I AM GOING TO ASK
YOU TO SLOW THINGS DOWN EVEN FURTHER. THE MORE YOU LEARN ABOUT EATING
AS YOU LOSE THOSE LAST FEW POUNDS, THE BETTER. YOUR NEXT ASSIGNMENT IS
TO INCREASE YOUR CARB CONSUMPTION UNTIL YOU ARE LOSING LESS THAN A
POUND A WEEK. THE ADDITIONAL FOODS WILL PROVIDE INCREASED NUTRITION.
IDEALLY YOU SHOULD SPEND AT LEAST A MONTH OR TWO IN THIS PHASE.
THERE IS METHOD IN WHAT MAY SOUND
LIKE MADNESS. IF YOU SEARCH FOR THE
LEVEL THAT ACHIEVES A SMALL AMOUNT OF WEIGHT LOSS, BY THE TIME YOU
REACH YOUR GOAL WEIGHT YOU WILL IN EFFECT BE ON LIFETIME MAINTENANCE,
AT WHICH TIME YOUR WEIGHT LOSS WILL NATURALLY SLOW TO A HALT. DURING
PRE MAINTENANCE YOU WILL BOTH ACCUSTOM YOURSELF TO YOUR LIFETIME EATING
PLAN AND GET A GOOD INDICATION OF WHAT IT WILL BE LIKE. THINK OF THIS
PHASE AS A LEARNER'S PERMIT, LIKE THE ONE YOU HAD WHEN YOU WERE JUST
BEGINNING TO DRIVE. YOU
WERE ALLOWED OUT ON THE ROADS, BUT ONLY WITH A LICENSED DRIVER BY YOUR
SIDE. PRE MAINTENANCE IS LIKE THAT. YOU'RE OUT THERE DOING IT, BUT YOU
STILL NEED SOME MORE HOURS BEHIND THE WHEEL BEFORE IT'S SAFE TO ALLOW
YOU ON THE HIGHWAY ALL BY YOURSELF.
THAT'S WHY IT IS CRUCIAL THAT YOU
NOT MAKE THE ASSUMPTIONS THAT PRE
MAINTENANCE AND LIFETIME MAINTENANCE MUST BE PRETTY MUCH THE SAME THING
BECAUSE THEIR NAMES SOUND ALIKE. NOT TRUE: ONE IS A TRAINING
PROGRAM, THE OTHER IS THE REST OF YOUR LIFE. IF YOU HAVE ANY MISGUIDED
IDEAS ABOUT SKIPPING THIS THIRD PHASE AND GOING RIGHT TO LIFETIME
MAINTENANCE, I IMPLORE YOU NOT TO DO SO. IN FACT I WOULD GO SO FAR AS
TO SAY THAT PRE MAINTENANCE IS MANDATORY IF PERMANENT WEIGHT LOSS IS TO
BE ACHIEVED. LET ME REPEAT
THAT: IF YOU OMIT PRE MAINTENANCE YOU MAY WELL BE DOOMED TO
FAILURE
WHEN IT COMES TO MAINTAINING YOUR WEIGHT LOSS FOR THE LONG TERM.
PRE MAINTENANCE IS CRUCIAL TO
GETTING YOUR WEIGHT UNDER CONTROL FOR
GOOD, BUT IT IS ALSO ABOUT FAR MORE IMPORTANT THINGS, THE FIRST OF
COURSE BEING YOUR HEALTH. TO REDUCE YOUR LONG TERM RISK FOR CONDITIONS
SUCH AS CARDIOVASCULAR DISEASE, HYPERTENSION AND DIABETES THERE IS
NOTHING MORE EFFECTIVE THAN MAINTAINING A HEALTHY WEIGHT. BUT IM ALSO
THINKING ABOUT SUCH THINGS AS YOUR ABILITY TO MAKE CHOICES THAT ARE
RIGHT FOR
YOU. WHEN YOU REALIZE YOU CAN BE IN CHARGE OF WHAT YOU EAT, HOW YOU
LOOK
AND HOW HEALTHY YOU ARE, IT EMPOWERS YOU IN ALL THE OTHER ASPECTS OF
YOUR LIFE. INSTEAD OF WORRYING ABOUT LOOKING GOOD TO PLEASE OTHER
PEOPLE YOU ARE LIKELY COMING TO REALIZE THAT WHAT MATTERS IS HOW YOU
FEEL ABOUT HOW YOU LOOK AND FEEL. YOU ARE LEARNING THE SKILLS THAT
ALLOW YOU TO
CHANGE YOUR LIFE.
WHEN YOU WERE DOING OWL. YOU
LEARNED TO INCREASE YOUR CARB INTAKE IN
INCREMENTS OF 5 GRAMS. IN THIS PHASE YOU CAN SHIFT INTO A HIGHER GEAR
INCREASE YOUR DAILY CARB INTAKE BY 10 GRAMS EACH WEEK SO LONG AS YOU
CONTINUE TO LOSE. SEE POWER OF TEN BELOW.
IF YOU INTRODUCE NEW FOODS SLOWLY
AND INCREASE YOUR GRAMS OF CARBS GRADUALLY, YOUR CCLL
SHOULD INCREASE GRADUALLY. THIS NEW AND HIGHER CCLL WILL REFLECT THE
FACT THAT YOU ARE NOW LOSING WEIGHT MORE SLOWLY. AS YOU CONTINUE TO
MAKE 10 GRAM INCREMENTAL ADDITIONS, YOU WILL RATHER
QUICKLY REACH A POINT AT WHICH YOU WILL FIND THAT YOU ARE NO LONGER
LOSING. IF YOU ARE AT YOUR GOAL WEIGHT, STAY AT THAT LEVEL FOR A MONTH
OR SO BEFORE YOU INCREASE YOUR DAILY CARB CONSUMPTION BY ANOTHER 10
GRAMS TO SEE IF YOU CAN CONSUME THAT LEVEL WITHOUT GAINING. ONCE YOU DO
BEGIN TO GAIN, DROP BACK 10 GRAMS AND YOU SHOULD HAVE ESTABLISHED YOUR
CRITICAL CARBOHYDRATE LEVEL FOR MAINTENANCE ( CCLM ) ON THE OTHER HAND,
IF AFTER AN INCREMENTAL INCREASE YOU FIND THAT YOU
ARE GAINING OR ARE NOT LOSING AND YOU ARE NOT YET AT YOUR GOAL WEIGHT,
YOU NEED TO BACK DOWN TO THE PREVIOUS LEVEL. THE LINE BETWEEN GAINING,
MAINTAINING AND LOSING IS A THIN ONE AND YOU MAY HAVE TO WHILE IT MAY TAKE AS LONG AS 3
MONTHS TO DROP THE LAST FEW POUNDS AND
CLEARLY ESTABLISH YOUR CCLM, I REITERATE:THIS LEISURELY PACE IS
CRITICAL TO YOUR ULTIMATE SUCCESS. CONTINUE TO ADD NEW FOODS SLOWLY AND
CAREFULLY SO YOU’LL BE LEARNING GOOD EATING HABITS AT THE SAME TIME.
ANOTHER APPROACH TO PRE
MAINTENANCE IS TO CONTINUE EATING AS YOU WERE
AT THE END OF OWL AND TO ALLOW YOURSELF A 20 GRAM CARB TREAT 2 OR 3
TIMES A WEEK. AD A PIECE OF FRUIT OR STARCHY VEGGIE, A SERVING OF BROWN
RICE OR SWEET POTATOES, FOR EXAMPLE. YOU CAN ALSO HAVE A GLASS OF WHITE
WINE, A LIGHT BEER OR THE WHITE SPIRITS.
STILL ANOTHER WAY TO DO PRE MAINTENANCE IS TO AVERAGE OUT YOUR CARB INTAKE FOR THE WEEK. THIS IS HOW IT WORKS: IF FOR EXAMPLE, YOUR CCLL IS 80 GRAMS, YOU MIGHT DROP BACK TO 60 GRAMS ON TUESDAY, THEN DEVIATE WITH A BEEF, POTATO AND CARROT STEW THE FOLLOWING NIGHT, PUSHING YOUR DAILY TOTAL TO 100 GRAMS. (UP TIL NOW, WHEN WEIGHT LOSS WAS ESSENTIAL, I HAVE TOLD YOU TO SPREAD YOUR CARBS OUT THROUGH THE DAY, IF YOU DO HAVE A HEAVY DOSE AT ONE MEAL, MAKE SURE THERE IS ENOUGH FAT, PROTEIN AND FIBER IN THE REST OF THE MEAL TO SLOW THE GLUCOSE LOAD ON YOUR SYSTEM) HOWEVER, IF YOU FIND SUCH DEVIATIONS CREATE CRAVINGS, IT IS PROBABLY BEST FOR YOU TO STICK TO A STEADY NUMBER OF CARBS SPREAD EVENLY THROUGHOUT THE DAY. BE CAREFUL ! THERE ARE A
COUPLE OF REASONS WHY PEOPLE SOMETIMES GET
INTO TROUBLE: 1.
THEY DON'T RECOGNIZE THAT THIS PHASE IS STILL RELATIVELY
RESTRICTIVE OF CARBS, COMPARED TO THE WAY THEY WERE EATING BEFORE THEY
WERE DOING ATKINS.
2.
THEY'RE STARTLED TO DISCOVER THAT WITHOUT THE
WONDERFUL ADVANTAGE OF DEEP LIPOLYSIS, APPETITE SUPPRESSION HAS
DIMINISHED POWER OF 10.
NUTS
60 g ALMONDS
30 g CASHEWS 60g HAZELNUTS 60g MACADAMIAS 60g ROASTED SHELLED PEANUTS 90g PECANS 50g PINE NUTS 35g PISTACHIOS 80g WALNUTS 60g PUMPKIN SEED 55g SESAME SEEDS 60g SUNFLOWER SEEDS STARCHY
VEGGIES
75 g CARROTS
230g WINTER SQUASH 60g YAMS OR SWEET POTATOES 230g PEAS 240g BEETS 90g PARSNIPS 60g WHITE POTATOES LEGUMES
23g LENTILS
60g KIDNEY BEANS 60g BLACK BEANS 60g HARICOT BEANS 55g CHICKPEAS 60g BROAD BEANS 60g PINTO BEANS FRUIT
½ APPLE
12 CHERRIES 1 PEACH 12 GRAPES 110g STRAWBERRIES ½ GRAPEFRUIT 180g CANTALOUPE MELON 1 KIWI 230g FRUIT COCKTAIL CANNED IN WATER 1 PLUM 1/3 BANANA 1 GUAVA 1/3 MANGO GRAINS
40g LONG GRAIN BROWN RICE
80g PORRIDGE 100g SWEETCORN
1 SLICE WHOLEMEAL BREAD
40g BARLEY 30g SPINACH PASTA ALL FIGURES ARE FOR COOKED VEGGIES, STARCHES AND LEGUMES . THE KEY TO SUCCESS ON PRE
MAINTENANCE IS ADVANCING SLOWLY,
LOSING LESS THAN A POUND A WEEK FOR 2 - 3 MONTHS
. NOTHING WILL HAVE A MORE SIGNIFICANT EFFECT ON REDUCING YOUR LONG TERM RISKS FOR CARDIOVASCULAR DISEASE, HYPERTENSION AND DIABETES THAN MAINTAINING A HEALTHY WEIGHT. . INCREASE DAILY CARB INTAKE BY 10 GRAMS PER WEEK SO LONG AS YOU CONTINUE TO LOSE, ADDING NEW FOODS SLOWLY AND CAREFULLY. . THE LINE BETWEEN GAINING, MAINTAINING AND LOSING IS A THIN ONE, AND YOU MAY HVE TO PLAY WITH YOUR CCLL AND CCLM FOR A WHILE TO UNDERSTAND WHAT YOUR BODY CAN HANDLE. THE BELLS SHOULD BE RINGING AND
THE FLAGS FLYING. YOU ARE THERE !!!!!
YOU'VE ARRIVED AT THE PLACE WHERE MILLIONS OF OVERWEIGHT PEOPLE HAVE
NEVER BEEN SINCE THEY WERE CHILDREN—AT THE WEIGHT YOU WERE MEANT TO BE,
AND THE IMPACT ON EVERY PART OF YOUR LIFE IS ENORMOUS. AM I RIGHT ?
NOW LET ME INTERJECT A REALITY CHECK. HAVE YOU WON THE BATTLE OF THE BULGE ? OR HAVE YOU ONLY GRADUATED FROM BOOT CAMP, IN SHAPE NOW FOR THE BATTLE AHEAD ? I CAN PERSONALLY ATTEST TO THE FACT THAT YOU HAVE ACHIEVED THE LATTER. RECIDIVISM AMONG PEOPLE WHO HAVE LOST CONSIDERABLE WEIGHT IS SUCH A WELL DOCUMENTED PHENOMENON THAT MANY CYNICAL DOCTORS ADVISE THEIR PATIENTS NOT TO EVEN BOTHER TRYING TO LOSE ! FORTUNATELY WITH ATKINS, SUCH PESSIMISM IS UNWARRANTED. THIS IS NOT TO SAY YOU DON'T NEED A LIFETIME MAINTENANCE PLAN ACCOMPANIED BY UNCEASING VIGILANCE. THE FORMER IS THE LIFETIME MAINTENANCE PHASE; THE DETERMINATION TO SUCCEED IS YOUR RESPONSIBILITY! I WOULD EXPECT THAT AS YOU TRAVEL ALONG THE SLOW PRE MAINTENANCE PATH, ONE DAY YOU REALIZED YOU WERE ACTUALLY IN LIFE MAINTENANCE: YOUR WEIGHT REMAINED CONSTANT WITHIN A POUND OR TWO FOR SEVERAL WEEKS. THE DECISIONS TO MOVE FROM INDUCTION TO OWL AND FROM OWL TO PRE MAINTENANCE WERE CONSCIOUS ON YOUR PART. BUT IT IS NOT ALWAYS EASY TO DEFINE THE MOMENT AT WHICH YOU LEAVE PRE MAINTENANCE AND MOVE TO LIFETIME MAINTENANCE; THE FORMER SEGUES NATURALLY INTO THE LATTER. BUT FROM NOW ON YOU WILL HAVE CONSCIOUS CHOICES TO MAKE EVERY DAY OF YOUR LIFE. BY NOW YOU SHOULD KNOW THIS BY
HEART, BUT IN THIS CASE A LITTLE
REPETITION IS A GOOD THING. LIFETIME MAINTENANCE WILL:
1. PROVIDE YOU WITH A WAY OF EATING THAT ALLOWS YOU TO STAY SLIM FOR THE REST OF YOUR LIFE
2.
ALLOW YOU TO MAXIMIZE THE AMOUNT OF HEALTHY
CARBOHYDRATE FOODS YOU CAN EAT WHILE STAYING WITHIN 3 - 5 POUNDS OF
YOUR GOAL WEIGHT. 3.
PREVENT RE ADDICTION TO FOODS THAT HAVE GOTTEN YOU IN
TROUBLE BEFORE BY HELPING YOU TO AVOID FREQUENT EXPOSURE TO THEM. 4.
TEACH YOU HOW TO DROP BACK TO AN EARLIER WEIGHT LOSS
PHASE, WHEN NEEDED TO ACHIEVE LIFETIME WEIGHT CONTROL. 5.
TEACH YOU HOW TO MAKE THE HEALTHIEST CARB CHOICES,
WHICH WILL ALLOW YOU TO CONTINUE TO STAY IN CONTROL OF YOUR EATING
HABITS, FEEL YOUR BEST AND MAINTAIN IMPROVED BLOOD LIPID LEVELS.
OPTIMIZE YOUR BLOOD PRESSURE , ENERGY AND MORE. 6.
TEACH YOU HOW TO ADJUST YOUR CARB CONSUMPTION WHEN
METABOLIC CIRCUMSTANCES CHANGE, BEFORE YOU FIND YOURSELF REGAINING
INCHES/WEIGHT. 7.
GIVE YOU A SENSE OF ACCOMPLISHMENT AND CONFIDENCE
THAT SPILLS OVER INTO THE REST OF YOUR LIFE.
HOW TO DO LIFETIME MAINTENANCE PROPERLY. NOW THAT YOU'VE MADE IT TO YOUR
GOAL WEIGHT, YOU CAN CONTINUE TO SELECT
FROM A GREATER RANGE OF FOODS AND CONSUME MORE CARBS THAN YOU DID IN
THE TWO EARLIER PHASES OF ATKINS. BUT AS I'VE SAID AT EVERY TRANSITION:
NO WAY IS THIS A LICENSE TO RETURN TO YOUR OLD EATING HABITS. ALL TOO
OFTEN, PEOPLE WIN THE BATTLE OF WEIGHT LOSS ONLY TO LOSE THE WAR OF
WEIGHT CONTROL. TO MAINTAIN YOUR GOAL WEIGHT, YOU MUST KNOW YOUR
METABOLIC NEEDS. YOUR CCLM WHICH YOU FOUND DURING PRE MAINTENANCE, LETS
YOU KNOW HOW MANY
CARBS YOU CAN EAT EACH DAY TO MAINTAIN YOUR WEIGHT. STAY RIGHT AT OR
AROUND THAT NUMBER, AND YOUR WEIGHT SHOULD NOT FLUCTUATE BEYOND THE
PERFECTLY NATURAL RANGE OF 2 - 3 POUNDS.
METABOLIC
RESISTANCE
APPROX CCLM RANGE
HIGH 25 - 40 g OF CARBS PER DAY AVERAGE 40 - 60 g OF CARBS PER DAY LOW 60 - 90 g OF CARBS PER DAY REGULAR EXERCISER 90 OR MORE g OF CARBS PER DAY WHAT YOU SHOULD BE ASKING
YOURSELF IS " WHAT LEVEL OF CARBS
CONSUMPTION
DO I FEEL BEST ON ?" THAT'S A MORE RATIONAL GOAL THAN TRYING TO
FIND
THE HIGHEST NUMBER OF CARBS YOU CAN GET AWAY WITH. THIS MAY MEAN YOU
ACTUALLY STAY SLIGHTLY BELOW YOUR CCLM. MANY PEOPLE FIND THEY FEEL
BETTER ON A LOW LEVEL OF CARBS, PERHAPS ONLY 30 - 35 GRAMS A
DAY, THAN THEY DO ON THE MOST LIBERAL VERSION OF THE PLAN. OTHER PEOPLE
FEEL BEST ON TWICE THAT AMOUNT OF CARBS AND HAVE THE METABOLISM TO
SUPPORT IT, THAT IS WHY CCLMs CAN VARY SO GREATLY FROM ONE PERSON TO
ANOTHER. REMEMBER YOUR BEST CARB LEVEL IS THE ONE ON WHICH YOU CAN BE
HAPPIEST AND HEALTHIEST WITHOUT EXPERIENCING CRAVINGS AND REGAINING
WEIGHT.
EVEN WITH FLEXIBILITY AND GREAT
FOOD, YOU CAN COME UPON A PATCH OF
TROUBLE. WHAT IF YOU'RE HAPPILY EATING AWAY AND FEELING GREAT AND THEN
SUDDENLY YOU NOTICE THOSE AWFUL POUNDS AND INCHES ARE STAGING A
REVIVAL? SINCE YOU ARE IN LIFETIME MAINTENANCE, I KNOW YOU'VE
REACHED YOUR
GOAL WEIGHT. THEREFORE YOU'RE PROBABLY NO LONGER IN LIPOLYSIS
WHICH BY DEFINITION INVOLVES AN ELEMENT OF FAT LOSS. NEWLY SLIM PEOPLE
ARE NO
LONGER TRYING TO SHED POUNDS, AND SO THEY DON'T BURN FAT FOR FUEL MOST
OF THE TIME BECAUSE THEY'RE ABOVE THEIR CCLL BUT HERE'S THE CATCH THAT
MANY PEOPLE DON'T SEE: THERE IS VERY LITTLE
LEEWAY BEFORE YOU BREAK THROUGH YOUR CCLM TO THE LEVEL AT WHICH YOU
BEGIN TO GAIN. A TYPICAL MALE OF AVERAGE AGE METABOLIC RESISTANCE MAY
FIND HE HAS A CCLM OF 50 GRAMS. AS LONG AS HE REGULARLY EATS NO MORE
THAN 50 GRAMS OF CARBS A DAY HE WILL NOT LOSE MORE WEIGHT AND BECOME
TOO THIN. ON THE OTHER HAND, IF HE STARTS CONSUMING 60 GRAMS A DAY,
HE'LL BE ABOVE HIS CCLM AND WILL START TO REGAIN WEIGHT.
AT YOUR GOAL WEIGHT YOU ARE IN FACT
PRETTY BALANCED IN YOUR CARB
INTAKE. NOTHING IS EXACT, OF COURSE. LIFE HAS A WAY OF CHANGING AND
YOUR WEIGHT WILL IN FACT CONSTANTLY SHIFT UP AND DOWN BY SMALL
INCREMENTS. THE MOST CONVENIENT WAY TO MAINTAIN YOUR BEST WEIGHT NOW IS
TO NOT EVER LET THAT "UP" GET TOO FAR OUT OF HAND. IF IT DOES YOU MAY
FIND YOURSELF SLIDING DOWN AN UPHILL PATH. TO COIN A PHRASE. I RECOMMEND THAT YOU KNOW YOUR
WEIGHT, AFTER ALL, IT'S ONE ASPECT OF
YOUR GENERAL HEALTH THAT YOU CAN EASILY KEEP TRACK OF. GETTING ON THE
SCALES AT LEAST ONCE A WEEK IS A MUST FOR SUCCESSFUL WEIGHT
MAINTENANCE. WHEN YOU FIND THAT YOU'VE GONE 5 POUNDS OR MORE OVER YOUR
MAINTENANCE WEIGHT OR THAT YOUR CLOTHES ARE GETTING TIGHT, YOU MUST PUT
THINGS BACK ON THEIR PROPER COURSE. AND YOU MUST DO IT WITHOUT DELAY ! DON'T GET DEPRESSED AND GIVE UP.
EVEN IF YOU DO TEMPORARILY GET OFF
TRACK, CONTINUE TO EXERCISE. IT'S CRUCIAL THAT YOU DON'T SURRENDER ALL
CONTROL. START WITH INDUCTION AND STAY ON OWL UNTIL YOU'VE REACHED YOUR
GOAL WEIGHT AGAIN, AT WHICH TIME YOU SHOULD EASE BACK INTO LIFETIME
MAINTENANCE. REMEMBER GOING STRAIGHT BACK TO
THE INDUCTION PHASE IS AS SIMPLE AS
BEGINNING ATKINS IN THE FIRST PLACE. DO NOT GO BACK TO LIFE MAINTENANCE
WITHOUT LOSING ALL YOU HAVE REGAINED. IT'S SIMPLE. A SALAD A DAY. A
PORTION OF VEGGIES, PLENTY OF PROTEIN AND FAT AND VOILA ! YOU'VE
SLASHED YOUR WEIGHT BACK IN AS LITTLE AS 6 - 8 DAYS, OR TWO OR THREE
WEEKS DEPENDING UPON YOUR DEGREE OF METABOLIC RESISTANCE.
FOR THOSE OF YOU WHO HAVE BEEN
SUCCESSFUL, YOUR NUTRITIONAL VOYAGE
SEEMS TO BE ALMOST OVER. IT WILL CONTINUE INDEFINITELY. I HOPE, BUT
YOU'RE DRIVING THE CAR, I WANT TO
LEAVE YOU WITH EIGHT BASIC PRINCIPLES
FOR YOUR LIFE TIME DOING ATKINS:
1.
BE FOOD AWARE, REMEMBER THAT FRESH MEAT, FISH, FOWL, VEGGIES, NUTS,
SEEDS AND OCCASIONAL FRUITS AND STARCHES ARE THE FOODS NATURE INTENDED
YOU TO EAT. THAT PACKAGED REFINED CARBOHYDRATE STUFF IN THE SUPERMARKET
PUTS MONEY IN SOMEBODY'S POCKET. AND IT PUTS GARBAGE INTO YOUR
STOMACH. THIS IS THE ONLY BODY YOU'VE GOT. NOTICE HOW GOOD IT FEELS
NOW ! NOTICE HOW MUCH BETTER IT LOOKS ! KEEP IT THAT WAY !
2.
BE WARY, ENDLESSLY WARY OF SUGAR AND CORN SYRUP AND WHITE
FLOUR AND 4.
CONTINUE YOUR ALREADY ESTABLISHED AND EFFECTIVE PLAN. 5.
CONSUME CAFFEINE AND ALCOHOL ONLY IN MODERATION. 6.
REMEMBER THAT ADDICTIONS CAN BE MANAGED ONLY THROUGH
ABSTINENCE. 7. TAKE CARE OF WEIGHT REGAIN
PROMPTLY AND EFFECTIVELY BY
RETURNING TO THE INDUCTION AND OWL PHASES FOR AS LONG AS IT TAKES TO
GET BACK TO YOUR GOAL WEIGHT. SWEAR THAT YOU WILL NEVER ALLOW YOURSELF
TO BE MORE THAN 5 POUNDS AND TWO WEEKS WORTH OF INDUCTION AWAY FROM
YOUR GOAL WEIGHT. 8.
MAKE EXERCISE A REGULAR PART OF YOUR LIFE. ONE FINAL WORD.
IT IS WELL KNOWN THAT VIRTUALLY ALL INDIVIDUALS REGAIN ALL OR MOST OF
THEIR HARD LAST POUNDS WITHIN 5 YEARS. BUT WHEN A PROGRAM CHANGES THE
COMPOSITION OF THE DIET, NOT THE QUANTITY, AND WHEN PRE MAINTENANCE
TEACHING AND THE 5
POUND RULE ARE CONSISTENTLY APPLIED, RECIDIVISM IS A RARE PHENOMENON,
INDEED. MY EXPERIENCE RESOUNDINGLY
CONFIRMS THIS FACT.
INSTEAD OF BOUNCING YOU BACK INTO THE LAND OF THE FAT, ATKINS WELCOMES YOU PERMANENTLY INTO THE HOME OF THE SLIM. History
and Background of Low Carb Diets -
Click here to read more
The terminology low-carb wasn't
really
coined until around 1992 when the USDA announced America's model food
pyramid included six to eleven servings daily of grains and starches.
However, low-carb dieting dates back more than 100 years before the
trendy Atkins diet to 1864 with a pamphlet titled Letter on Corpulence
written by William Banting, as close to the first commercial low-carb
diet as you could get.
Popular
Low Carb
Ketogenic Diets
- Click here to read more.
Diets
and
Popular Dietary TreatmentsNow, here is a list 14 of the
most popular low-carb diet plans and books and a summary of their
requirements.
Americans
spends millions of dollars each year on diet books, products, and
weight-loss plans. With all of this dieting, you would think obesity
would be decreasing every year instead of increasing. So, why aren't
they working?
Subscriber Diet Programs There are many subscriber programs available both online and in the real world for dieters. In order to help choose one or just learn more about them in order to help round out your daily life and coordinate your activities, foods - - i.e. perfect diet lifestyle, here are some of the membership programs available. Natural
Dieting Alternatives Basic
Meal
And Menu Planning Convenience
Food Tips
Dieting and Behavioral Changes Dietary surgical and medical solutions Exercise Management Free 30 Day Low Carb Diet Ketosis Plan A - Z Common Health Disorders and Their Dietary Solutions Interview With A Weight Loss Expert Introduction
to the perfect diet. Obesity and its relationship to: Anorexia, bulimia and other special eating disorders. The
Science of Obesity: Fats and Cholesterol. There are many pills, potions,
lotions,
powders, and creams that
promise to melt off the pounds you've put on while you sleep.
The sad
truth is that only one pill sold over the counter at this point in time
has the FDA back up its claims of aiding in weight loss period. This
drug would be the over the counter form of the drug that has been
prescribed as Xenical.
In the over the counter form it is known as
Alli. Alli along with diet and exercise is known to boost the weight
loss process to provide more immediate and long lasting results.
Dieting by Weight Loss Surgery Those who are
what is
considered morbidly obese have few options when
it comes to losing
weight
when time is of the essence. Many have
bounced from one diet
to the next for the vast majority of their lives only to find failure
after failure and a growing sense of hopelessness and helplessness.
Glycemic
Index Click Here! The Low GI Diet Breakthrough provides the best information for those looking to lose weight with the low gi diet.
|
|
||||||||
| Home - Articles
- Links
- SiteMap
- Contact Copyright © 2006 Key to success |
|||||||||
