Monday, September 10, 2007

Atkins Diet

I did this diet 3 years ago. I guess i only followed the induction and didn't follow up. Once again the heat is on, i have dusted myself up and am ready to give it another go. I have also dusted my Billy Blank's Boot Camp DVD (woke up at 4.30 and worked it) There are so many theories of how the Atkin's is a bad diet etc, but........ am going to see my doctor (thanks to my darling Keke) on Wedenesday.
Phases
There are four phases of the Atkins diet: induction, ongoing weight loss, pre-maintenance and lifetime maintenance
Induction
The Induction phase is the first, and most restrictive, phase of the Atkins Nutritional Approach. It is intended to cause the body to quickly enter a state of ketosis. Carbohydrate intake is limited to 20 net grams per day (grams of carbohydrates minus grams of fiber, sugar alcohols, or glycerin), 12 to 15 net grams of which must come in the form of salad greens and other vegetables. The allowed foods include a liberal amount of all meats, fish, shellfish, fowl, and eggs; up to 4 ounces (113 g) of soft or semi-soft cheese; salad vegetables; other low carb vegetables; and butter and vegetable oils. Alcoholic beverages are not allowed during this phase [1]. Caffeine is allowed in moderation so long as it does not cause cravings or low blood sugar. If a caffeine addiction is evident, it is best to not allow it until later phases of the diet.[2] A daily multivitamin with minerals is also recommended.
The Induction Phase is usually when many see the most significant weight loss — reports of losses of 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise.
Atkins suggests the use of Ketostix, small chemically reactive strips used by diabetics. These let the dieter monitor when they enter the ketosis, or fat burning, phase.
Weight loss will vary by person, especially based on the amount needed to lose, but most people average approximately 10% of their total weight loss within the Induction period. Other indicators of ketosis include a metallic taste in the mouth, or bad breath.

Ongoing weight loss
The Ongoing Weight Loss (OWL) phase of Atkins consists of an increase in carbohydrate intake, but remaining at levels where weight loss occurs. The target daily carbohydrate intake increases each week by 2 net grams. A goal in OWL is to find the "Critical Carbohydrate Level for Losing" and to learn in a controlled manner how food groups in increasing glycemic levels and foods within that group affect your craving control. The OWL phase lasts until weight is within 10 pounds (4.5 kg) of the target weight. At first weeks you should add more of the induction acceptable vegetables to your daily products. For example, 6-8 stalks of asparagus, salad, one cup of cauliflower or one half of avocado. The next week you should follow the carbohydrate ladder Dr Atkins created for this phase and add fresh dairy. The ladder has 9 rungs and should be added in order given. One can skip a rung if one does not intend to include that food group in one's permanent way of eating such as the alcohol rung.
The rungs are as follows:
Induction acceptable vegetables
Fresh dairy
Nuts
Berries
Alcohol
Legumes
Other fruits
Starchy vegetables
Grains

Pre-maintenance
Carbohydrate intake is increased again this time by 10 net carbs a week from the ladder groupings, and the key goal in this phase is to find the "Critical Carbohydrate Level for Maintenance", this is the maximum number of carbohydrates you can eat each day without gaining weight. This may well be above the level of carbohydrates inducing ketosis on a testing stick. As a result, it is not necessary to maintain a positive ketosis test long term.

Lifetime maintenance
This phase is intended to carry on the habits acquired in the previous phases, and avoid the common end-of-diet mindset that can return people to their previous habits and previous weight. Whole, unprocessed food choices are emphasized, with the option to drop back to an earlier phase if you begin to gain weight.

43 comments:

Nonesuch said...

I assumed there was a bun in the oven when u talked about Uziza leaves in your last post.

princesa said...

Great idea a kel!
Never too late to take control.

I am on the ATKINs diet, or at least i like to think i still am.
I lost some pounds during Induction(thats the stage you actually lose the excess).
Am taking it easy now cos i dont wanna lose all them curves,lol.

You go girl!
Cheering you all the way.

p.s: The only snag is too few protein menus to choose from in naija...it could get monotous having to eat akara, beans, chicken and suya and fish peppersoup every day(yea, that was my induction menu).

The Life of a Stranger called me said...

Hmmm kel, anyways, this is a good start. I am happy for you. So what is the goal, how much do you wnat to loose??

Im with ya, all is well.

Ugo Daniels said...

Hmmm, thanks for sharing, though i may not need it, LOL! :)

Ugo Daniels said...

But hey, goodluck to you and let's pray very very soon, you'll bring us the good news. Cheers!

bighead said...

I'll tell my mum and sis. as for me, i'll pass

A Kel called Wonder ...... said...

lol @ Ugo and Big head. So u guys think that cos ur guys ehr, u dont need to loose weight? Ugo am that mistery FB Friend of urs, so i've seem ur pics yea u dont need it!

Mommy said...

Goodluck girl!! It works a great deal I tell ya. Except like Princesa already said here in Naija you are not left with much of an option. I ate akara and beans till I got tired and started seeking permission to eat vegetables and salad.

princesa said...

UPDATE!!

bighead said...

I actually need to gain weight...financial weight. Any tips for that one?

The Life of a Stranger called me said...

UPDATE already..

Sisbee said...

I think the modified Atkins is much healthier. Will update you.

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