Atkins Diet Guide

If the fiber supplement has no calories then the carbs are all fiber. If you have 6grams of carbs with 6grams of fiber, you have zero net carbs. For example, 3.5 oz ground flax seeds have 29 grams of carbs but 27 grams of fiber – this gives you a 2 net carb effect. (You can find this in the flour aisle at Walmart).

I highly recommend ground flax seed & chia seeds for low carb fiber & health benefits (naturally occurring vitamins, minerals, Omega3 fats).

Flax seed – 3.5oz – 534 cal – 27g fiber 109%DV – 65% calories from fat (high in Omega3 fatty acids) for 2gram carb & 26% DV Calcium – 64% Phosphorus – 29% Zinc – 61% Copper – 124% Manganese – 36% Selenium – 98% Magnesium – 32% Iron – 110% Thiamin – 9% B2 Riboflavin – 15% B3 Niacin – 24% Vit.B6 – 22% Folate – 10% Vit.B5.

Ground flax seed (2-4 Tbsp) 1/4 cup water, sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs

Chia seeds – 3.5 oz is nearly 500 calories, half calories from fat (high in Omega3 fatty acids) 38g fiber 151%DV & 16grams of COMPLETE protein for 6grams carbs & 63% DV Calcium – 95% Phosphorus – 23% Zinc – 9% Copper – 108% Manganese.

Faux tapioca – 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk (or cream and added water during induction) & artificial sweetener if you like and mix it all in. Can be eaten after an hour but will be better tomorrow. Cream a pkg. of cream cheese into a can of pumpkin and add to the faux tapioca for an even more nutritious pumpkin pie pudding.

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 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).

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.

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. 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.