atkins diet

CHANGES4ME

:happy: sum of the people i work with r usin this diet.. finally i feel like i have a direction 2 go in. 1 that jus mite finally get me out of this long term plataou i am in.. i have been so depressed, soooooo ready 2 say " i quit, nothing is workin, it appears i am as low as i am gonna get. " but i went on line & was looking at the atkins diet... i could do this!!!!! i luv fish, beef, cheese, eggs....chicken, etc.... so all i gotta do is concentrate..... wish me luck, i need it bad.....

avongodess

Good Luck! You can do it.

christinemorgester

Focus on your goal, don't let yourself think about it not working! Stay positive! You GOT THIS!!

TiniTurtle

i used to do phase 1 of the atkins diet in college to help keep off the freshman 15, but never for more than 2 weeks straight & i'd start eating carbs again. it's hard for the first 3-4 days & then you stop craving the carbs & sugar so much. after day 3 you'll lose about a pound a day, so it's worth it ) some people turn atkins into a lifestyle change, but i could never do it. i always used it as a quick fix crash diet type thing. it was great once you overcame the carb cravings because you can eat as much as you want & aren't watching fat or calorie intake, just carbs. i do suggest a multi-vitamin though because it is hard to get all your nutrients like that. good luck!

Grokette

As a long time low carber, you have to follow the plan from Phase 1 to Phase 4 or you will be disappointed.

Also, Atkins HAS to be a total lifestyle change to eating whole, clean foods.

I see you mention all of the protein sources. There is soooooo much more to Atkins than that. Have you looked at the vegetable list on Phase 1 and started thinking about the loads of vegetables you should be eating also?

If your going to embark on this journey, you owe it to yourself first and foremost to do the Plan correctly. And you owe it to the late Dr Atkins also. So many people do the plan incorrectly and then wonder why its not working.

The books were written for a particular purpose and should be your guide along the way.

Good Luck to you should you decide this is the right plan for you.


Induction Food List, straight from the Atkins site:

Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.



All fish including:

•Flounder
•Herring
•Salmon
•Sardines
•Sole
•Tuna
•Trout


All fowl including:

•Cornish hen
•Chicken
•Duck
•Goose
•Pheasant
•Quail
•Turkey


All shellfish including:

•Clams
•Crabmeat
•Mussels*
•Oysters*
•Shrimp
•Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.



All meat including:

•Bacon*
•Beef
•Ham*
•Lamb
•Pork
•Veal
•Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.



Eggs in any style, including:

•Deviled
•Fried
•Hard-boiled
•Omelets
•Poached
•Scrambled
•Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.



Cheese including:

Type Serving Size Grams of net carbs
Blue cheeses 1 oz 0.7
Cheddar 1 oz 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0



Vegetables:

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

Vegetable
Serving Size/Prep Grams of Net Carbs
Alfalfa sprouts 1 cup/raw 0.4
Arugula ½ cup/raw 0.2
Bok Choy 1 cup/raw 0.8
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Iceberg lettuce ½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.

Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium 4.0
Asparagus 6 spears 2.4
Artichoke hearts 1 canned 1.0
Avocadoes 1 whole (raw) 3.5
Bamboo shoots 1 cup canned 1.1
Broccoli ½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe ½ cup 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup 2.4
Cabbage ½ cup (raw) 2.0
Cauliflower ½ cup (raw) 1.0
Swiss chard ½ cup 1.8
Collard greens ½ cup 4.2
Eggplant ½ cup 1.8
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup 1.7
Okra ½ cup 2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup (raw) 2.8
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Peas ½ cup with pods 3.4
Spaghetti squash ½ cup 2.0
Spinach ½ cup (raw) 0.2
Summer squash ½ cup 2.0
Tomato 1 (raw) 4.3
Turnips ½ cup 2.2
Water chestnuts ½ cup (canned) 6.9
Zucchini ½ cup 2.0



Salad Garnishes

Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.0
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2



Herbs and Spices (make sure they contain no added sugar)

Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0



Salad Dressings- Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.


Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4



Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

01.Butter
02.Mayonnaise – make sure it has no added sugar
03.Olive oil
04.Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best. Some choices are canola*, walnut, soybean*, grape seed*, sesame, sunflower* and safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

•Splenda – one packet equals 1 gram of net carbs
Beverages

•Clear broth/ bouillon (make sure it has no sugars added)
•Club soda
•Cream, heavy or light.
•Decaffeinated or regular coffee and tea*
•Diet soda (be sure to note the carb count)
•Flavored seltzer (must say no calories)
•Herb tea (without added barley or fruit sugar added)
•Water
* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia.

If you are truly addicted to caffeine, it's best to break the habit during the Induction.

Alcohol:

Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer, you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.

Grokette

i used to do phase 1 of the atkins diet in college to help keep off the freshman 15, but never for more than 2 weeks straight & i'd start eating carbs again. it's hard for the first 3-4 days & then you stop craving the carbs & sugar so much. after day 3 you'll lose about a pound a day, so it's worth it ) some people turn atkins into a lifestyle change, but i could never do it. i always used it as a quick fix crash diet type thing. it was great once you overcame the carb cravings because you can eat as much as you want & aren't watching fat or calorie intake, just carbs. i do suggest a multi-vitamin though because it is hard to get all your nutrients like that. good luck!

This is the type of mentality I am referring to. This is not Atkins.

With Atkins you do get all the nutrients you need because you are eating a wide variety of vegetables along with the protein. Phase 1 is not intended to be done and then stop.

There is sooo much more to Atkins than just Phase 1 (Induction).

steampunkgirl

My mom and I are going to start phase 1 of Atkins on Sunday. I am looking forward to it and seeing how my body responds. Years ago my mom got a book called "Eat Right for Your Blood Type" but I was young and just remember bits a pieces from it. After looking at the Induction phase it reminded me of that book. I looked at it again and it is all the things I should be eating for my blood type and I should be avoiding the carbs that have enriched flour and breads! CArbs from veggies and other source digest better. Now I am excited!! If you are an Atkins user please add me and if questions come up along the way can I ask for advice?

snazzycee

Best of luck! Just watch your saturated fats! You have your heart to think about too.

Grokette

Best of luck! Just watch your saturated fats! You have your heart to think about too.

Saturated fats are the not the enemy in our world today like they want you to believe. If that were the case, we would all be dead or diseased by now because breast milk is primarily saturated fat. Yes, I said Saturated fat.

There are so many lies and misconceptions about saturated fats all due to the Big Pharmaceutical and Big Grain lobbyist.

Check out these facts:

Human breast milk contains high levels of saturated fats – and cholesterol!

If these two substances are harmful, babies would start to develop heart disease and other degenerative diseases from a young age. They don't. On the contrary, both saturated fat and cholesterol are essential for growth in babies, especially for healthy brain development

When we examine the historical usage of fats and oils for cooking, some startling facts emerge:

Saturated fats have been used by human societies as the MAIN form of cooking oil for thousands of years – lard in China, butter in Europe, ghee in India, coconut oil in the tropics – without causing any harm.


In modern times, the rates of heart disease, obesity, diabetes and other degenerative diseases began to shoot up AFTER people started to eat less saturated fats and switch to polyunsatured vegetable oils, as well as artificial fats like margarine, which contain harmful trans fats

Saturated fats are actually in fact the opposite and are more protective than inflammatory.

Heart disease is caused due to chronic inflammation, mostly due to sugar and white flour, and transfats.

kimwig

Heart disease is caused due to chronic inflammation, mostly due to sugar and white flour, and transfats.

I would think the above statement is a little of a gross generalization, as heart disease is a diverse multi factorial problem related to more than just [refined] sugar, white flour, trans fats

Numerous other factors, such as smoking, lack of activity, overeating (in general), genetic issues. Yes some is related to chronic inflamation, but it is not all.

Also, as good as breast milk, the infant digestive system is set up to manage the high fat content as it needs this to grow (as do all mammals), As the human infant grows these metabolic pathways switch off. Milk is not a natural thing for us as adults, to process effectively.

The increase in heart disease is not just linked to the switch to fats used for cooking.

Grokette

Heart disease is caused due to chronic inflammation, mostly due to sugar and white flour, and transfats.

I would think the above statement is a little of a gross generalization, as heart disease is a diverse multi factorial problem related to more than just [refined] sugar, white flour, trans fats

Numerous other factors, such as smoking, lack of activity, overeating (in general), genetic issues. Yes some is related to chronic inflamation, but it is not all.

Also, as good as breast milk, the infant digestive system is set up to manage the high fat content as it needs this to grow (as do all mammals), As the human infant grows these metabolic pathways switch off. Milk is not a natural thing for us as adults, to process effectively.

The increase in heart disease is not just linked to the switch to fats used for cooking.

Inflammation is the root cause of heart disease.

And if we stick to "our roots" so to speak and eat an all natural eating plan like those in many other countries we would not see the heart disease that we do.

Because our eating plans are so heavy on grains (which turn to sugar), sugar, and low in fat, Americans especially, are the most suspectible to getting heart disease. Even dairy causes inflammation and it is a known fact that we humans don't need dairy or grains to be healthy. The government just wants to make everyone think we do. Neither one of these foods are the "health" food they are claimed to be.

We are so far away from our food sources that the majority of us are all suffereing from chronic inflammation. Type 2 Diabetes, Heart Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis - all have a ROOT CAUSE of chronic inflammation.

Saturated fats are in no shape form or fashion the "cause" or even a contributor to heart disease. Of course the American Heart Association will not tell you that because they want the heart doctors to keep everyone on expensive heart medications.

kimwig

Inflammation is the root cause of heart disease.

And if we stick to "our roots" so to speak and eat an all natural eating plan like those in many other countries we would not see the heart disease that we do.

Because our eating plans are so heavy on grains (which turn to sugar), sugar, and low in fat, Americans especially, are the most suspectible to getting heart disease. Even dairy causes inflammation and it is a known fact that we humans don't need dairy or grains to be healthy. The government just wants to make everyone think we do. Neither one of these foods are the "health" food they are claimed to be.

We are so far away from our food sources that the majority of us are all suffereing from chronic inflammation. Type 2 Diabetes, Heart Disease, Chronic Fatigue Syndrome, Fibromyalgia, Arthritis - all have a ROOT CAUSE of chronic inflammation.

Saturated fats are in no shape form or fashion the "cause" or even a contributor to heart disease. Of course the American Heart Association will not tell you that because they want the heart doctors to keep everyone on expensive heart medications.

I am aware of the impact of inflammation with respect to heart disease (apart from those with genetic prediposition to it). The source of the inflammation is varied.

Grains in excess ( which humans have been eating for thousand years) may be a contributor, as they do get converted to sugar for the body to use.

Excessive meat eating is also a contributor, as I understood meat consumption (kg / person) is very high in USA and has increased year on year, (caveat here - I am in Australia, and meat consumption is high here). Most fast food products have a high meat percentage.

Excessive diary (I agree) is a contributor, once past childhood we do not need it, and it is hard to digest.

High levels of cholesterol from various sources, Cholesterol plaques on blood vessels cause inflammation, the body tries to deal with it, inflammation etc etc.

High levels of alcohol, and the inflammatory impact of that.

Increased level of sodium, and the strain that causes.

Vegetable and fruit consumption has declined.

We become addicted to cheap calories, where quantity overrides quality and nutrition.

It is also a "long bow to draw" to say categorically that saturated fats in no way contribute to heart disease, as much as I can not say that it definitely does.

As for "those in power" wanting to keep everyone on heart medication - I feel that is a bit conspiracy theory. Good diet is advocated by health professionals always, people ignore it and eat themselves to death (quickly or slowly).

And I am not pushing any one diet here.