A reader writes:
I was on you site and hope you can help me. I need to lose 40 lbs. I am a women 5’7 and weigh 190. My age is 50 . I would like to go on the Atkins diet but for me it is hard to sit down and write a meal plan for every day can you please help me?
Buy the book.
Do not say buy the book. I have a busy life style with foster children and not much time for myself.
Oh, okay.
The good news is that if you want to do the Atkins diet you won’t have to write out a meal plan for every day. You only have to keep certain principles in mind:
- Eating carbohydrates causes your body to manufacture insulin, which prevents you from burning fat. If you eliminate carbohydrates then your body will be able to burn fat better.
- Your body has three sources of fuel it can burn: carbohydrates, fat, and protein. If you get rid of the carbs then your body will have no choice but to burn fat and protein.
- Atkins recommends that you eat no more than 20 grams of digestible carbohydrates per day for your first two weeks on the diet (the Protein Power Diet recommends 30 grams instead if you feel 20 is too restrictive). This will virtually guarantee that you go into fat burning mode.
- After the first two weeks, you can increase the number of digestible carbs you eat per day to a higher level (perhaps 40-60 carbs per day) as long as you don’t stop losing weight. If you do stop losing weight (over a period of a few weeks) then reduce the number of carbs till you start losing again.
- After you’ve lost the weight you want to lose, you can increase your daily carbs again, so long as you don’t start gaining weight. If you start gaining weight, reduce your carbs till you get back to where you need to be weight-wise.
- If you go off the diet completely then you are likely to gain back all your weight. This happens when you go off any diet, so don’t view the diet as a temporary thing but as a long-term change in how you eat.
- To figure out the digestible carbs you are eating, look at the number of carbs listed on the product label and subtract those that are due to fiber (which you can’t digest) or which are listed as "sugar alcohols" (technically, you can digest these, but they don’t spike your insulin up). For example: If the package says that a serving has 11 grams of carbs, 4 of which are fiber and 2 of which are sugar alcohols then the total digestible carbs in a serving are 5 grams (11 – 4 – 2 = 5). It’s the total digestible carbs (not total carbs) that you want to keep low. DEGESTIBLE CARBS ARE ALSO SOMETIMES CALLED "NET" CARBS ON PRODUCT LABELS.
- The fact that you are counting carbs means that you are NOT counting calories. Eat whenever you are hungry and eat as much as you need to satisfy your hunger (NOT MORE). Just keep the carb count low. You are counting carbs, not calories. This makes the diet much easier than calorie-restriction diets since you can eat whenever you are hungry and thus avoid hunger pains.
- The upshot of lowering carbs in this way means that you need to avoid things made from sugar or grain (wheat, rice, corn) or anything starchy (potatoes).
- You can eat beef, pork, chicken, fish, eggs, butter, oils, and cheese, though, since these have virtually NO carbs. (Eating meats–which have protein–is better than lots of butter, oils, and cheese, though, since meats will give your body protein to burn so that your body only burns fat rather than the protein stored in your muscles.)
- Eating green vegetables is generally good (but not corn, which is a grain, or potatoes, which are starchy).
- Eating fiber is good. I recommend drinking a powdered fiber supplement mixed with water (not a pill)–such as the ones make by Yerba Prima. This will fill you up without adding calories (you can’t digest fiber). DO NOT drink fiber supplements mixed with sugar since the sugar will spike your insulin and hinder your weight loss. If you can get 25 or more grams of fiber a day it will make your weight loss easier, but build up to this level slowly or you may feel bloated while your body gets used to the new level of fiber.
- Take a good multi-vitamin EVERY DAY to make sure you’re getting enough vitamins. If possible, take a multi-vitamin designed for people on low-carb diets.
- Get some exercise. Just twenty minutes of brisk walking three times a week will really jump up your metabolism and make you burn fat better. (Take the kids walking with you if you need to; it’ll help THEM get exercise they need, too!) Do in-home walking if you want. I recommend Leslie Sansone’s in-home walking DVDs to help keep you happy and motivated. She’s so friendly and supportive of you ask you walk away the pounds. She’ll make you feel good about exercise and not bored by it.
- Learn about low-carb substitutes for foods you like. There are TONS of these now. There are good low-carb breads, tortillas, pastas, pizzas, chips, cereals, meal bars, diet shakes, ice creams, candies & candy bars. Just make sure you don’t go crazy with them and eat more digestible carbs than you should. Keep that daily carb-count low. These same low-carb products can be ordred online (do a Google search for them) if they aren’t in your local grocery, nutritional, or health-food stores.
- You may have carb cravings for a few days but these generally go away
in two weeks, and you can eat low-carb foods like the ones mentioned in
point #15 to stop them. - You may feel tired the first few days on the diet. This is normal, but your energy will snap back in a few days and you’ll feel GREAT–like you have more energy than you’ve had in years.
- Once you have settled into a routine, you likely won’t need to count carbs any more. You’ll know instinctively from what you’re eating that you are below your weight-loss threshhold. And you WON’T need to do a daily meal plan or deprive yourself if you start feeling hungy.
- Your weight can go up and down a good bit over the course of a day or a few days. Therefore, don’t get discouraged if you see it fluctuating in this fashion. To avoid this, some dieters recommend weighing yourself only once a week so you’ll see less of the fluctuation. What counts is that you are losing weight over the course of several weeks, not that you seem to be losing it every time you step on the scale.
- To the extent you can, spread out your consumption of digestible carbs throught the day. This will minimize your insulin reaction to the food you’re eating. Don’t eat one big, high-carb meal if you can avoid it.
- For low-carb milk buy the low-carb milk in your grocer’s freezer or use (and, if needed, dilute with water) heavy cream or whipping cream or half-and-half. Sour cream is also low-carb.
- For low-carb crunch eat celery, pork rinds (chicharrones), nuts (without honey-roasting! always watch the digestible carbs on the label!–macadamias are the best, though peanuts and almonds are good), or small amounts of raw carrots or popcorn–or specially-designed low-carb chips.
Also, few other notes:
- If you have a major health problem, check with your doctor before starting the diet (or any diet).
- To smooth your transition into the diet, take 2-3 days to adjust to the low levels of carbs you’ll be eating at first. Decrease your carbs over these 2-3 days until you’re at the 20 (or 30) grams of digestible carbs per day that the diets recommend.
- Consider taking nutritional supplements that will help you lose weight–like chromium picolinate and L-carnitine. Here’s a good book on the subject.
- Poke around my diet section for additional suggestions (like drinking flax seed oil, cranberry juice, and lemon juice–or how to make low-carb mashed potatoes or low-carb hash browns). These may be a help.
- Buy the book. It really will help. Just treat it as a source of ideas rather than something you have to read from cover-to-cover.
- Get a low-carb cookbook or two. The recipe ideas will help keep the diet from getting old and will help you discover low-carb equivalents for your favorite foods. The standard low-carb diet books (like the Atkins book) also include recipe sections to give you ideas. Many low-carb recipes are also available online for free. Just Google "low-carb recipes."
- When you have time (amidst your busy schedule), check out some similar low-carb diets, like the Protein Power Diet, the South Beach Diet, and the Fat-Flush Diet. They can give you good tips and recipe ideas, too.
Finally, BE CONFIDENT! You CAN do this!–and without feeling hungry.
I spent YEARS trying to lose weight before my doctor told me about the Atkins Diet, but when I discovered it, it changed my life. I lost a HUGE amount of weight on it, I’ve KEPT THE WEIGHT OFF (despite some slips and plateaus), and I’m fitter and feeling better than I did for YEARS.
You can feel that way, TOO! Go forth and CONQUER!
Jimmy, how much did you lose over how much time? I’ve seriously been looking into something myself, but have heard so many pros and cons about it. If it worked for you I’d halfway believe it.
The first book link gives me an Amazon Browser Bug message. I assume it links to one of Atkins books.
or you could try this service where they email you weekly lowcarb menus along with the grocery lists you need. good recipes too! It’s easier when you’re busy if someone just hands you a list. she’s got a sample menu for a week you can try.
http://www.savingdinner.com/menu_mailer/lcmm_order.html
My mother, in her mid-fifties, went on Atkins with my father when he was diagnosed as diabetic. Atkins was quite bad for her cholesterol level, something to keep in mind when consulting a doctor.
Your mother had an unusual experience. Normally Atkins makes no difference or *improves* cholesterol.
I think that Atkins can be done in a way that is, at least, less dangerous to cholesterol levels than one might think. A few years back, when the diet was first gaining publicity, it was being sold by (at least some) journalists as a way to lose weight by eating all the butter, cheese, and meat that you want. When I heard about this, I tried the diet myself, and found that I could live on a diet of meat, cheese, eggs, and veggies and actually lose weight (astonishing!) What I found was that when I ate these foods, I simply couldn’t eat very much without feeling full. However, when I exercised, I found that I was rather sore, and when I would go off the diet and eat a sugary dessert, I would feel super-hyper (your brain runs on carbohydrates).
That diet did cause me to lose weight, but I just didn’t like it. I actually think that the most beneficial form of low-carb eating involves eating a lot of vegetables, lean meat, and carbs that are metabolically difficult to break down.
One last thing, there is another diet out there that I might try. Some psychology professor at UC Berkeley developed it through self-experimentation. I think it’s called the Shangri-La diet. What this guy did was, basically, tricked his metabolism by eating either a spookful of olive oil or a glass of sugar water between meals. Apparently it worked. If I can find more data on it, maybe I’ll come back and post. Cheers
I have found that the trick is not counting carbs,carlories or fat but counting PROTEIN.
No matter now much or less you eat, God made our bodies to feel full (satiated) after 20g of protein is consumed in a meal.
Also, as I was reminded during a recent pilgrimage to Italy, the USA has by far the HUGEST portion sizes in the world. As much as I like to eat, I was pleasantly surprised after eating small portions that I didn’t NEED to eat more, but realized it is something that I had just become accustomed to.
You go!!!! all the best to you all.
“subtract those that are due to fiber (which you can’t digest) or which are listed as “sugar alcohols”
So, there’s no problem with the beer, wine and whiskey & gin, right? Good.
Like to start the oil and sugar but can’t swallow oil! Is there a better way to take oil and where do we purchase low glycemic sugar and under what brand. tks
Hey Jimmy,
My name is Jimmy Moore and I am a nearly 200-pound weight loss success story. I started the Atkins diet on January 1, 2004 and lost a total of 180 pounds in one year.
In 2005, I have lost another 10 pounds and feel better than I have in my entire life. I NEVER want to be 410 pounds again. Or 300 for that matter!
I started a blog to talk about the benefits of the low-carb lifestyle in April 2005 called LivinLaVidaLowCarb.com for anyone interested in learning more about how this incredible way of eating can help them.
Your suggestions are excellent and I may just blog about you in the near future. THANKS for helping spread the positive message of low-carb living!
Jimmy Moore, author of “Livin’ La Vida Low-Carb”
LivinLaVidaLowCarb.com
livinlowcarbman@charter.net
Do not say buy the book. I have a busy life style with foster children and not much time for myself.
The Atkins and South Beach diet books are also available as audio books.
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brune inculate
scopate con gli animali
copertine hard