Old vs new?
MaureenH39
Posts: 315 Member
I am thinking about trying Atkins and I am reading on here about the old and new program. I read the approved foods on atkins.com for the induction phase what is different from the old program? More veggies? Any help is appreciated. Thanks!
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One difference is that the "new" Atkins indicates you should eat 20-25 NET carbs per day (which is total carbs minus Fiber and Sugar Alcohols). The "old" Atkins, I believe, indicates that you should eat 20-25 TOTAL carbs per day (so you don't subtract fiber or Sugar Alcohols).0
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Thank you I am also a bit confused if diet soda is allowed or not? Anyone have good snack ideas while doing the induction phase? The only concern I have is I have been reading about being jittery with headaches at first.0
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The Rules of Original Atkins
The Diet Revolution Rules (Level One)
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. Everyday take a high-strength multivitamin pill.
9. Read the labels on “low-calorie” drinks, syrups, desserts,. Only those with no carbohydrate content are allowed.
The First Life-Changing Week, eat nothing that is not on the list.
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 (e.g., D-Zerta [is that still around?])
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
*Special note on caffeine and Diet Cola. Because most heavy people have some hypoglycemia, coffee, tea and diet colas, which contain caffeine, should be limited to six servings a day (cups). If you know you have low blood sugar, better limit it to three.
Fish: All fish, including canned salmon, tuna; any kind of seafood, including oil-packed and smoked, except oysters, clams, muscles, 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.
Butter & Mayonnaise Fats: Butter, margarine (head New Diet Revolution & eat no margarine with trans fatty acids), oils, shortening (not such a great idea), lard & mayonnaise (fats have no carbohydrates).
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. (Cream has less carbohydrate than milk – so don’t use milk)
Diet Revolution Salad Material: Celery, Chicory, Chinese Cabbage, Chives, Cucumber, Endive, Escarole, Fennel, lettuce, Olives (Green or Black), Onions, Pickles (Sour or Dill), Parsley, Peppers, Radishes, Scallions, watercress.
What Happens After The First Week’s Diet. Most diets are fixed formulas and are therefore short-termed and self-limiting. This diet is fixed only for a week. After that – because it must be a lifetime diet, it is, as variable as are individual tastes.
I’ve labeled the additions of carbohydrate that follow’ second level’, ‘third level’, ‘fourth level’, ‘fifth level’, but in fact the additions are interchangeable and flexible. You can make any of these additions any week that you choose. I am so committed to making this a livable lifetime diet that I am letting you select your own variations, within the rules set up by your biological rulebook.
Put back what you’ve missed the most: The idea is simply to gradually return to your diet first what you missed most. Custom-tailor the diet to suit your carbohydrate additions to suit your lifestyle. All that matters is that you add back to your diet a little carbohydrate at a time, and that you stop adding carbohydrate when you reach your CCL.
How to know when to put back a little carbohydrate: Ask yourself: Are the keto-stix still turning purple? Am I still un-hungry? Have I stopped eating at night? Do I have more energy? Am I still losing weight or inches nicely? Remember, your tape measure is a lot better friend than your scale, not only more accurate, but better able to report on the actual fat (not just temporary water) losses this diet achieves.
The Second Level: Cheesecake for dessert? At each level, remember you add approximately five to eight grams of carbohydrate daily for a week and analyze the results. Most people agree the best way to handle the second level is to add cottage cheese…
The Diet Revolution Vegetables (not for level one): All of the above plus; 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 Squash0 -
This was taken from the old Atkins website, which no longer exists. The "old" version of Induction rules can also be found here.
Induction Rules:
You will follow these basic rules:
1. Eat three meals a day. Stabilizing the blood sugar is the basic tool of controlled carbohydrate weight loss, and to achieve this you should not go longer than six waking hours without eating acceptable food. You can, however, eat four or five smaller meals a day, as long as you don't exceed 20 grams of carbohydrates.
2. You are permitted to eat liberal amounts of eggs, meat and fish, including beef, , chicken, turkey, duck, wild game, shellfish, veal and lamb. Eat until you feel pleasantly full, but do not gorge.
3. Liberal amounts of fats and oils are permitted. This includes butter, olive oil, mayonnaise and any oil that is liquid at room temperature. (Consume no hydrogenated oils or other trans fats—-including margarine.)
4. Herbs and spices are permitted as long as they do not contain sugar.
5. Cheese (aged, full-fat, firm, soft, semisoft) is limited to three to four ounces daily. Fresh cheese, such as cottage cheese and farmer's cheese, is too high in carbohydrates for Induction.
6. You may have up to three cups of loosely packed (measured raw) salad vegetables each day. This includes all leafy green vegetables, mushrooms, celery, radishes, green peppers and cucumbers. Click here for other permissible salad vegetables.
7. Other vegetables low in carbohydrates (see Acceptable Foods) are limited to one cup daily. (If you have a cup of these veggies, consume only two cups of salad vegetables.)
Atkins 101, Part 2
There are a number of dos and don'ts you must adhere to for successful weight loss.
You must:
* Drink at least eight 8-ounce glasses of pure water daily. This can be filtered, mineral or spring water (not seltzer). You may also have unlimited amounts of herbal tea (without sugar), but these do not count toward your total of eight glasses.
* Drink only decaffeinated coffee and tea and use only acceptable sweeteners (see below).
* Treat aspartame (NutraSweet® or Equal®) with caution. Avoid whenever possible. This includes products sweetened with these ingredients, such as diet sodas and diet Jell-O. Instead use sucralose, (Splenda®) or saccharin (Sweet'n Low™).
* Check labels on other products that purport to be low- or controlled carb.
* When eating out, be careful you're not consuming "hidden" carbohydrates in sauces or breaded products. Tell your waiter that you would like your food prepared free of sugar, flour and cornstarch.
* At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. more info
* Unless you are physically unable to do so, exercise every day, even if it's just a walk around the block. This is an important part of the program in all phases and will certainly increase the rate at which you lose weight. That's because exercise not only causes you to burn calories, it also accelerates your metabolism.
You can:
* Have a snack of a permissible food an hour or two after a meal if you wish.
You must not:
* Overeat. You may have heard that you can eat as much as you desire of the acceptable foods. No so. Stuff yourself with steaks and cheeseburgers, and some of that protein will convert to glucose in your body. Instead, simply eat the amount that allows you to feel satisfied.
* Drink alcohol in any form.
* Use more than three packets of sucralose (Splenda) daily. (More and more products are being made with Splenda so if you use any, don't forget to include those grams in your tally.)
* Cheat. It takes two to three days for the body to switch from burning carbohydrates (in the form of glucose) to fat burning. One cheat and you're back to a glucose-burning metabolism, and you can lose the effects of two or three days of fat burning.
You must not eat any of the following:
* Sugar (in any form, including corn syrup, honey and maple syrup)
* Milk or yogurt (cream is allowed in limited amounts)
* Fruit and fruit juice
* Flour products (breads, pasta, crackers, etc.)
* Grains or cereals
* Beans and legumes
* Starchy or high-sugar vegetables (potatoes, yams, corn, peas, parsnips, beets, carrots)
* Sweet condiments (such as most ketchups, barbeque sauce and balsamic vinegar)
* French dressing, Thousand Island dressing (check labels for carb count)
* Cottage cheese, farmer's cheese and other fresh cheeses
* Nuts and seeds0 -
Wow, thanks so much!!! :bigsmile:0
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Thanks for the details!0
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Sorry for so many questions but, on atkins.com it lists more vegetables and says you should be getting the majority of your carbs from these. The old atkins list does not have many vegetables so were are you getting your carbs from? I am just trying to get this straight. Also old atkins says you follow that list for a week , the new(current website) says 2 weeks. Those of you that did the old, after the first week how many more carbs did you add back in your diet? Anyone care to share an example of what you ate that first week on the old plan for breakfast, lunch, dinner, snack? Thanks so much! :flowerforyou:
*edit* I do see that it says to add 5-8 grams of carbs daily for a week and see how it goes
also " All that matters is that you add back to your diet a little carbohydrate at a time, and that you stop adding carbohydrate when you reach your CCL."
What is CCL?0 -
old atkins induction stage went for 2 weeks minimum, atkins also said you could stay in the induction phase, (less than 20 grams per day of carbs) for as long as you needed to , the other stages in old atkins were called OWL,, or on going weight loss, where you slowly added carbs back until the scale stopped moving, that place he called your "criticle carbo point", then you lowered your carbs daily intake under that, so weight loss continued, the carbs you could add back were the safe vegies, new atkins lets people take right off from the start with lots of vegies, new atkins is trying to appeal to the medical community and other dieters who felt the old atkins was a walking heart attack! lol, On old atkins carbs were not neccasary, I often time go weeks at a time at close to zero carbs per day, your body makes ketones from burning fat, and can make glucose from protien, your body uses ketones very effeciantly as fuel, you asked about atkins .com, the atkins web site no longer has any of the old information there, so you wont find it, all you will find is the new method, the problem with the new method is many people just start out eating to many carbs from the start, and report slow or no weight loss, and then they wonder why the diet isnt working for them0
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Thanks again for all the info Did you experience carb crash on the induction phase? Was it bad?0
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Timwhoa,
Curious how you eat no carbs for days at a time. I only have 15-17 pounds to lose and really frustrated at this point.0