Q. I am starting the atkins diet but i cant get my calories up. I calculate my calories and im only eating a rough 900 calories, usually its less. I mostly eat chicken, tuna, turkey, avocados, lettuce and light mayo for the tuna. What are ways i can up my calories while keeping my net carbs down?
A. Every day you should be eating these 2 items. Together they are 1000 calories 80% of calories from fat - 90g fat 10g net carbs. If you need additional fat or calories, you can add a tablespoon of virgin coconut oil to the ground flax seed cereal. All fats can be used for sustained energy, but virgin coconut oil is the only fat that is converted to quick energy (like a carb, but without triggering insulin)
Half an avocado mashed with 2 ounces of mayo seasoned with cayenne & eaten with pork rinds or celery.
Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.
Eating salads with full fat dressing will help get the fat & calories up also. Do not use "light" mayo make sure you use full fat. "Low fat" items replace the fats with carbs (starches or sugar). Deviled eggs are one of my favorite snacks. Cheese cake is another tasty option. After 2 weeks, ask again & I'll link you to some great recipes for pizza, chili dog casserole, flax bread & others.
The first 2 weeks when foods are limited you still eat a high fiber diet - just these 4 examples of foods which should be eaten daily during induction, gives you 33.5grams of dietery fiber - well over the RDA of 25g & much higher than the Standard American Diet. After 2 weeks, you are allowed almost all nonstarchy vegs (less than 25g net carbs in week 3)
21g total carbs - 13g fiber - 8g net carbs - Lettuce, Romaine- 1 head
12g total carbs - 8g fiber - 4g net carbs - Celery - 4 cups chopped (about 8 stalks)
6g total carbs - 4.5g fiber - 1.5g net carbs - half an avocado
8g total carbs - 8g fiber - .5g net carbs - Flaxseed 1 ounce 4T
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47g total carbs - 33.5g fiber - 14g net carbs
You can lose more body fat eating protein & fat (don't eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it's own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won't release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it's fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice, beans) trigger insulin (the ONLY fat storage hormone). Protein triggers the fat burning hormone glucagon.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only energy.
How many carbs can i eat in the Atkins diet?
Q. Hi, I am thinking of doing my own Atkins thing but i am not sure how many carbs can i have a day. Does cheese have alot of carbs? How fast will i lose weight?
A. pills..drugs...food..everyone misses the most important aspect..exercise...if people would exercise more they would not have to worry so darn much about food...Are you really serious about doing this? We are talking about hard work. Putting down your little debbies, getting off your butt and not only going on a diet but EXERCISING!!! Even if you lose the weight it will come right back if you do not have the desire and motivation to not only look cute but to be healthy. it is going to take alot of inner strength I can assure you of that.
1.) eat 4-5 small meals a day
2.) drink lots of water
3.)exercise every day
4.) do not eat 4-6 hours before you sleep
instead of an Atkins diet I suggest the South Beach Diet
How does the atkins diet work?
Q. I read that on the atkins diet you eat alot of fats and proteins and very minimal carbs. But do i really have to increase my fat intake? Can i just keep my fat and protein intake the same but just lower my carb intake to 20 net carbs a day? Will i still lose the same amount of weight if i do this? Also is 1200 calories enough to eat for me to burn fat storage? Any info is helpful.
10 points best answer! Thanks!
A. It's hard not to increase your fat intake as you will tire of chicken & fish very quickly. Also fruits are a big no no, so by not wanting to increase your fat intake you are limiting yourself to lean meats and green veggies which is an extremely strict diet and near impossible to stick to. I went on Atkins about 8yrs ago and after about a month of the diet it was giving me such sever runs, it was no wonder I lost 30lbs in 3 months. When I decided my body couldn't handle much more I went off the diet and promptly gained back 50lbs in 3 months (not dieting, but not eating terribly unhealthy either).. It wasn't until I just started counting calories, watching my food intake and exercising that I actually lost/and kept off 85lbs. I still eat whole wheat pasta/rice probably 4xper week and still can lose weight, so carbs are not necessarily the enemy so long as your monitoring your portion sizes.
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