Atkins Diet Guide

There is no reason to ever go off a low carb way of eating, you slowly re introduce carbs to your way of eating and as long as you don’t exceed 9grams of carbs an hour (144 carbs a day) you will never trigger insulin (the fat storage hormone) no matter the calories. Most of us do low carb most of the time and occasionally cheat and slip back into low carb the next day. I still cheat with sugar occasionally. It’s just not a regular part of my life (as it was preAtkins, 6 years ago, when I felt it controlled me & I had no control)

The rungs to reintroduction of carbs in 5 gram units – all available to very active people in as little as 11 weeks. Make sure you do them in order & you can skip a rung if you do not intend to include it in your permanent way of eating, such as the alcohol rung.:
* (minimum week 3 – maximum 25grams day) Acceptable vegetables, larger quantities
* (minimum week 4 – maximum 30grams day) Add 5grams Fresh cheese
* (minimum week 5 – maximum 35grams day) Add 5grams Nuts and seeds
* (minimum week 6 – maximum 40grams day) Add 5grams Berries
* (minimum week 7 – maximum 45grams day) Alcohol can be added if desired
* (minimum week 8 – maximum 50grams day) Add 5grams Legumes
* (minimum week 9 – maximum 55grams day) Add 5grams Other fruits
* (minimum week10 – maximum 60grams day) Add 5grams Starchy vegetables
* (minimum week11 – maximum 65grams day) Add 5grams Whole grains
If you are continuing to lose or maintain (whichever is goal) in week 12 and beyond, you continue to add 5grams a day per week til you reach your personal carb level.

Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. (Isn’t insanity defined as doing the exact same thing, in the exact same way and expecting different results??) Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

You will lose more body fat eating protein and 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 and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to compensate and store every spare ounce as fat. If you continue lowering your calories, it will continue lowering that set point, til you can survive off nothing and store fat on anything. The body will only release it’s fat stores if it knows there is plenty of 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) and exercise heavily to deplete your glycogen stores before burning body fat.

The core of the Atkins program is converting your body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). You need to keep your fat levels at >65% of your calories, if you don’t your body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

It takes minimum of 3 days to convert your body to ketosis, (but only one bite to convert back to glycolysis) you will probably feel sluggish the first week but most people feel better than ever thereafter.

Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin, the fat storage hormone. The more protein you eat the more the fat burning hormone glucagon is released.

High insulin levels promote inflammation, weight gain, hunger and unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.

Ground flax seed (2-4 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.

The first 2 weeks you can have several cups a day of (mostly) lettuce and celery, cucumbers, radishes, mushrooms, peppers and more variety of vegetables thereafter add 5 grams per day additional (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) every week til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9grams carbs per hour, you will maintain insulin control, and shouldn’t gain weight no matter the calories, because insulin the only fat storage hormone is not triggered.

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Exciting question! An issue that i have probed into before. Some savvy folk could even claim that one better utilize heedfulness when asking a question like this one.

I did it 5 years ago and lost 40 pounds and felt great, I wish I could get the will power to do it again, I feel like crap now, I bought and read the paper back book and there are tons of atkin diet sites with meal options.

Yes – get a used copy of his book off of Amazon – it’s really cheap – "New Diet Revolution". He can run you through the particulars. Also Atkins has an official website with recipes and stuff.

The diet is great – and people lose weight very well. Atkins wants you to try it for 2 weeks and see what you think. In time it often lowers people’s blood pressure numbers and corrects cholesterol ratios. Atkins designed the diet so people could lose some weight and especially avoid diabetes.

I’ve done it since 2000 – sometimes it’s a little hard to stay on, but it really helps a person feel pretty good. In a nutshell – it’s very very few carbohydrate grams/day.

Other books Atkins did are "Vita-Nutrient Solution" – and he did a book on Diabetes and some cook books. The "Vita-Nutrient" book was the most useful thing I ever saw – and you can get it used for about nothing from Amazon. Good luck – I bet you’ll love it..

Oh… also, I was in terrible pain when I started the diet years ago – the pain had been coming on for years – and as soon as I started the diet, I could tell it would help. Within 3 months I was pain free! I wrote this in to Atkins, and they said that they do get those reports – so the diet is good for all kinds of problems – pain – acid reflux – all sorts of stuff.

Another book – not by Atkins – I found really interesting along this line was "the carbohydrate addict’s diet" – that has some more theory about how the diet actually works in the body.

Preview the diet in the Atkins book. The site in the source box will take you to their site. There is also information at the other source site.
I have personally used the Atkins diet with great results with using the walking exercises.
Good luck

James W