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Atkins Diet Weight Loss Program: Lose Weight by Counting Carbs
Feb 14th
Atkins Diet Weight Loss Program has made carb counting into an individual science. Atkins recommendations make losing weight easy, but you can increase your list of diet eating foods if you take the time to do some personal carbohydrate evaluations.
Atkins Diet Weight Loss Program is infamous for establishing the benchmarks for low-carb weight loss programs. The possibility of losing weight by lowering the total amount of carbohydrates your body consumes while dieting is no longer disputed. It is proven. Although the Atkins Diet Weight Loss Program suggests starting by limiting carbohydrate intake to around 20 grams during the induction phase, and increasing it as the diet progresses, Atkins expounds on this in many of his writings, and explains that finding your personal optimal carbohydrate intake for successful weight loss is a key secret to your diet’s success, and your diet’s enjoyment.
The 20 grams of carbohydrates that Atkins suggests during the “induction phase,†the first phase of the Atkins Diet Weight Loss Program, is a benchmark to help individuals get to the phase that gets your body used to burning fat instead of using the carbohydrate process. However, this is a suggested number to enter this “ketosis†stage, varying metabolism and resistance rates will have an affect on this number. Many people can consume more carbohydrates than this in their diet and still enter the stage of ketosis. With the Atkins Diet Weight Loss Program, making carbs into a science can make your personal weight loss program an enjoyable success.
After the short “induction period,†the Atkins Diet lets you slowly increase carbohydrate intake as long as you keep losing weight. During the second phase, the “ongoing weight loss†phase, the Atkins Diet recommends increasing your carbs in 5-gram increments. Following the Atkins Diet recommendations will help you achieve your weight loss goals; however, determining your CCLL, which is your “Critical Carbohydrate Losing Level,†also referred to as the “Carbohydrate Equilibrium,†will allow you to increase the variety of enjoyable foods that are permitted in your diet eating. Once you find your “Critical Carbohydrate Losing Level,†or your “Carbohydrate Equilibrium,†you can determine the “net carbs†on foods, and increase your diet-eating menu accordingly. To determine your Critical Carbohydrate Losing Level you’ll have to record your carbohyrate intake and your weight loss until you find the point where you start losing less weight after a certain level of carbohydrate intake.
The Atkins Diet Weight Loss Program determines carbs by “net carbs,†not just “carbs†because the body does not process all carbohydrates the same. Some carbs are excreted (the allowable carbs), and some turn into glucose to be burned (allowed proportionately to your CCLL).
To calculate the Atkins Diet “net carbs,†start with the “total grams of carbohydrates†(which could be referred to as “CxH2xOx†– but we’ll just leave it as “C†stands for carbohydrates). Then find the total grams of fiber (F). Subtract the total grams of fiber from the total grams of carbohydrates (C – F = x). Now find the total grams for sugar alcohol (SA) on the label. From the total you just got, (x), subtract the total grams from sugar alcohol. (x – SA = y). Now find the “hydrogenated starch hydrolysate†(H). Now take your last total, (y), and subtract the “hydrogenated starch hydrolysate†(y – H = z). Now find the Glycerin (G) content. Take the last total you had,(z), and subtract the glycerin content (z – G = TOTAL). That will be the “net carb†number that you can take into consideration when developing your low-carb menu for your diet eating plans. You will find that choosing foods high in fiber will give you a plethora of food choices.
Atkins Diet Weight Loss Program has made carbohydrate dietary intake into an individual science for dietary success. By learning your personal dietary needs, and combining it with the recommendations of the Atkins Diet Weight Loss Program, you’ll be enjoying carbohydrate foods in a low-carb diet. Examine your carbohydrates and study the science of the Atkins Diet Weight Loss Program, and the science of your body. Count your carbs, and see first hand why the Atkins Diet Weight Loss Program has proved to be a scientific success.
By: Mellisa
About the Author:
Melissa Webster is the guru of diet eating for weight loss. She specialized in Atkins diet
Get Slim With Atkins Diet Plan
Jan 11th
All of you who are reading this article right now have definitely been on a diet at some point or the other of your lives. The battle of the bulge is an ongoing problem and we are always on the lookout for various means to win this war.
Along with exercise, our diet and nutrition also plays an important role in reducing our weight. Hence, this obsession persists in all of us to undertake some form of dieting. But going on a diet is definitely not an easy thing. What to eat and what to stay away from is always a perennial problem.
One of my friends told me that she ate the normal menu which she cooked for the family, but her weight loss recipe is “portion control.” This is a really simple diet plan. In this plan, you cut down on the portion of food you consume. For example, if you usually have two pieces of toast for breakfast, you should eat only one piece. If you normally eat two cups of rice for lunch, cut it down to one cup. In this way, you are automatically reducing your calorie intake by half.
Another popular method of dieting is to stop all intake of fatty foods and sugar. In this diet, you cut down on your oil, butter and ghee intake which automatically reduces your fat deposits.
While I was leafing through a magazine, I read about one of our Hollywood celebrities following the Atkins’ diet. This immediately aroused my curiosity about the diet. Though I have heard about the diet many times, I had no inside knowledge about it. So, I immediately set to work on it and found out certain basic facts’ about the Atkins diet which I want to share with my readers.
The Atkins’ diet made its first appearance in 1972 and was invented by its namesake, Dr Atkins. According to him, this method enables us to lose weight by inducing a change in metabolism. Our body burns both fat and carbohydrates to provide energy. If we reduce the intake of carbohydrates significantly, our body starts burning only fat to provide energy. This method is called “lipolysis”, which in turn induces ketosis. In ketosis, our body burns fat as fuel. Atkins also felt that ketosis will affect insulin production which will result in less fat being formed. And, once your body enters ketosis, your cravings for carbohydrates will reduce significantly which, in turn, will reduce your body weight.
The major difference between Atkins’ diet and other types of diet is that, while most diets restrict calorie, intake, the Atkins’ plan encourages us to eat more. While most of the diets recommend low fat, high carbohydrate intake, Atkins’ does just the opposite. Instead of carbohydrate and sugar, this diet wants us to consume plenty of fat and protein.
The core principle of the Atkins’ diet is that, by limiting carbohydrates, our body is forced to burn its stored fat, rather than carbs for fuel.
The Atkins’ diet has a four carbohydrates stage plan induction, ongoing weight loss, pre-maintenance and lifetime maintenance. With the help of these four stages, you can reduce as well as maintain your weight throughout your life.
Induction – phase 1: This phase lasts for two weeks, by the end of which you can obtain significant results. Another point is that, in this diet plan you can begin at any of the phase. But it is recommended to start with induction. As you cut back on your carbohydrates significantly in this phase, you will jump start your weight loss programme. In this phase, only 20 gm of carbohydrates are allowed and hence your weight loss is significant. As you drastically cut down on carbohydrates your body shifts into high gear and starts burning fat. This takes about 48 hours to occur and you may feel hungry and irritated for the first three-four days. But don’t worry, as soon as your fat starts getting converted to fuel, you will feel fit as a fiddle. Induction will strengthen your immune system and also improve our long-term health.
Ongoing Weight Loss (OWL) phase 2: In this phase, the weight loss pace slows down as you add nutrient-rich carbohydrates to your diet. During this period, you will boost your body’s ability to burn fats as well as understand your body better. You will find the right amount of carbohydrates which you can consume and still lose weight. Your body will also prepare itself for permanent weight management. The amount of carbohydrates which you can eat is increased to 25 gm per day for the first week and increased in five gm instalment for the next few weeks. If your weight loss is significant, you can increase your carbohydrate intake. A person has to be on OWL till he or she is within three-five kg of their goal weight.
Pre-maintenance – (phase 3): Pre-maintenance is a practice run for lifetime maintenance. In this phase, you are fast approaching your target. As long as you continue to lose weight, you can increase your weekly allotment of carbohydrates by another 10 gm. You will be in this phase till you reach your goal and stay on it for one month. The ultimate goal here is to achieve a state of balance called Atkins’ Carbohydrate Equilibrium (ACE). The ACE is your individual level of carbohydrate intake wherein you neither gain nor lose weight.
Lifetime maintenance phase 4: In this phase, you have to focus on your individual ACE and strive to stay within two kg of your ideal weight for the rest of your life. By following a sensible eating plan, you gain energy, better health and confidence in yourself.
By following these four phases, you not only achieve your dream weight but are also able to maintain it throughout your life. You can learn more about this diet by reading the book, Dr Atkins’ New Diet Revolution. But, as with any other diet, this plan also has its pros and cons. The good point is that this diet recommends exercise as a vital part of the weight loss programme. Another point to be noted is that you cannot start on carbohydrates after you lose weight as this will result in your gaining back all that you have lost.
Medical experts advise that people who have gout, kidney problems, diabetes or are pregnant women should not follow this diet plan. As this diet is very stringent, do consult your doctor/dietician for proper advice.
Your dietician will provide you with a proper menu chart as to what should be eaten, in what quantities, etc, based on your eating habits and general lifestyle.
Happy dieting and hoping to see slimmer and fitter readers.
By: Michael Douglas
About the Author:
Visit Time4Tips.com for more health and beauty advice, weight loss and healthy diet plans, makeup and cosmetics products, fitness and workout tips and much, much more.