Thursday, September 29, 2011

Overcoming plateaus on the Atkins diet

If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first must make sure that you have actually reached a plateau point.
A plateau means that you have gone an extended period of time without losing weight or inches. It’s important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.
On the Atkins diet you are replacing fat with muscle, which is denser and heavier. You might actually gain a little weight because you are building muscle to replace your fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.
Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it’s important to have these comprehensive measurements to refer to. It is normal to go through periods where you body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.
There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your fat loss is the best assurance for an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.
Stalls may occur more frequently if you are 5 to 10 pounds away from being at your goal weight. By following a low-carb, high-protein way of eating you have created a lot more muscle in your body. Your muscle-to-fat ratio is higher than ever before, so your body might be resisting losing anymore fat. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and its time to start maintaining your weight loss rather than trying to lose more.
There are some other possible causes of stalls and plateaus on the road to weight loss. If you’ve gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they aren’t the culprits in your plateau.
Check your daily water intake. When you are dehydrated, your body will retain water and that can mimic a plateau. Water will also help flush ketones from your system and make more room for new fat burning ketones.
Undereating can also be a cause for weight loss plateaus. Make sure not to let yourself go hungry and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Never go more than 5 hours without eating something (except overnight of course). Also, eat freely from the acceptable foods. Don’t try to count calories or restrict your calorie intake. When your body gets too few calories, it goes into starvation mode and will hold onto fat cells.
Increasing your exercise level can help get you through a plateau as well. As your muscles get used to working out at a certain level, you’ll have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.
Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

Sunday, September 25, 2011

Atkins cost saving tips

The Atkins diet has a lot of health benefits, but it is not exactly easy on the wallet. Fresh meats are some of the most expensive items in the grocery store and when you follow Atkins, you’ll need to purchase a lot of them. However, there are simple steps that you can take to cut costs on this low-carb plan.
First of all, be creative in your meal planning. Remember that most diet books and written to entice readers to try new combinations of foods. The recipes within those books contain the most expensive ingredients. You don’t have to cook like a professional chef in order to be able to experience the benefits of the Atkins diet. There are many simple recipes that you can make that are within the plan and cost much less than the ones shown in the diet books. If you modify the meal plans with the books, you can enjoy the low carb lifestyle on a budget.
One of the most important steps to take is to buy your meats in bulk. When you stock up on large packages of ground beef, chicken and fish you cut down on your protein costs. You can separate the large packages into small freezer bags and freeze them in meal-sized portions. Two to four chicken breasts in a bag are easy to defrost and make a good-sized meal. You can also cook ground beef in many different varieties and freeze the cooked portions. Try doing a portion of the meat with taco spices, another portion with hamburger spices and the third portion with Italian spices. That way you’ll be able to use lots of hamburger meat and still have variety in your diet.
Also, look at less tender cuts of meat to trim costs in your grocery money. While fillet mignon may be tasty, it doesn’t fit into every budget. Less tender cuts of beef and pork make excellent crock-pot meals, and using a slow cooker will help tenderize them.
Look to alternative protein sources like eggs and tofu. Both of these items pack a powerful protein punch for a fraction of the cost of meats. Nuts are a great protein source as well, but they can become expensive very quickly. Some recipes call for expensive macadamia nuts and cashews. Walnuts, peanuts and almonds contain just as much protein for a fraction of the cost.
Mixed vegetable salads will make a large portion of your daily Atkins meals. While it may be tempting to buy bagged salad that is already chopped, you are going to be paying $2 to $3 per bag. You can buy three heads of different types of lettuce for the same cost and make the equivalent of six bags of prepackaged salad. Also, consider investing in a salad spinner. This handy device will make homemade salads crispy and satisfying.
Be creative with your menus and use produce and meats that are on sale. If you’ve got a recipe that calls for chicken breasts and turkey happens to be on sale, go ahead and substitute this week. Make sure to carry an acceptable food list with you the grocery store so you can tell whether a sale food is an okay substitution on the Atkins plan.
When you go to the store, you can also cut costs by limiting your purchase of low-carb packaged foods. These items are really expensive, and sometimes full of harmful chemicals. They may also contain hidden carbs which can stall your weight loss efforts. The Atkins plan can be effectively followed without using any of these products. Unless it’s a special occasion, skip them all together.
Finally, its best to plan your meals and your shopping trips so you can buy your groceries in an effective manner. Going to the grocery store unprepared or, even worse, hungry can spell disaster for your budget. Plan each week’s menu out ahead and time and then buy what you need to make those meals.

Saturday, August 13, 2011

Atkins Maintenance

The final phase of the Atkins diet plan is lifetime maintenance. This is the time to continue your new eating plan at a maintenance level and keep yourself at your goal weight. The habits you have created will now become a permanent way of life. During the third phase, pre-maintenance, you learned exactly how many carbohydrate grams your body can tolerate and still maintain your ideal weight. In this phase, you’ll put this approach into practice and learn to live with your ideal carb count on a daily basis.
Read this Article At:  http://www.mylowcarbdiet.com/The_Atkins_Diet.html

Tuesday, August 9, 2011

Atkins Pre Maintenance Phase

After experiencing the Induction and OWL phases of the Atkins diet, your next step is to enter the pre-maintenance phase. This phase will set you up for a lifetime of healthy and balanced eating and living. You should begin this phase as you come within 5 to 10 pounds of your target weight goal. Your weight loss will be slowed down even further but it is for a purpose. You want to learn the practices and habits that will determine your long-term success.  To read the Entire Article: http://www.mylowcarbdiet.com/The_Atkins_Diet.html

Thursday, August 4, 2011

Atkins and Sugar Cravings

The problem with sugar is that your blood sugar is tied into your energy levels and your overall health. When your blood sugar is too low, you will experience intense cravings. High blood sugar is a result of eating high-sugar meals. When you eat concentrated sugar, your blood sugar will raise to high levels. Your pancreas thinks there is something wrong and then it secretes insulin to lower the blood sugar. As this happens more, you can create pre-diabetic conditions in your body as your pancreas becomes worn out and eventually cannot secrete insulin.  To read More.... http://www.mylowcarbdiet.com/The_Atkins_Diet.html

Tuesday, August 2, 2011

The Akins diet and Appetite Suppression

The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time. Find out more at :  MyLowCarbDiet.com

Sunday, July 31, 2011

Exercise and the Atkins Diet

Physical exercise is essential for Atkins diet success. Without exercise, your body isn’t configured to process carbohydrates successfully. Research has shown that sedentary individuals have extreme insulin reactions to even moderate amounts of carbohydrates. This means that exercise doesn’t only help you lose weight, it will help you keep it off too. Exercise will teach your body how to process the carbohydrates in your diet. When you exercise regularly, you’ll be able to eat more carbohydrates over time because your body will use them efficiently.

Friday, July 29, 2011

Atkins and Appetite Suppresion

One of the most common, and surprising, effects of following the Atkins diet is appetite suppression. Many followers of the plan report that the between meal hunger pangs they used to experience fade away very quickly. This makes it easier to stay on the diet and continue to lose weight. While other diets have their followers starving between meals, the Atkins diet offers relief from constant hunger. The Atkins diet, with its specific combination of foods and ingredients, has powerful appetite suppressing effects.
The first key component is the amount of protein in the Atkins diet. Protein, more so than carbohydrates, has the power to satiate hunger. If you’ve ever eaten a carb heavy meal and then felt hungry afterward, you know that carbohydrates don’t have much staying power. Protein, when combined with a small amount of healthy fats, can keep you feeling full for long periods of time.

Tuesday, July 26, 2011

Atkins and Diabetes

The Atkins diet principles lay the foundation for a healthy, more balanced way of eating than the standard American diet. Its emphasis is on using good carbohydrates in balance with adequate protein. This is in stark contrast to what most Americans eat on a daily basis. The average American eats lots of processed foods that have hidden sugars and highly processed carbohydrates. This has put most Americans on the road to diabetes and pre-diabetic conditions. What is sad is that diabetes has a predictable set of stages and that they can be easily recognized.
The road to diabetes has to do with something called the glycemic index. All carbohydrates are rated on this index with regards to the level of insulin reaction they produce. Foods that have a high glycemic index rating will cause your pancreas to release a lot of insulin to break down the amount of sugars and carbohydrates (which produce high amounts of glucose). The refined carbohydrates and sugars that make up the vast majority of the American diet rank very high on the glycemic index.
We are able to more readily digest these foods as children, because our bodies function more efficiently in our youth. There may have been side effects, like weight gain and mood swings, but they didn’t stand out. As we age, however, these symptoms begin to grow and become more prevalent. The nation-wide obesity epidemic is a result of high-carbohydrate diets and unstable blood sugar levels.
Many people who are overweight are also insulin resistant. Insulin resistance means that the insulin is not doing its job in removing glucose from the blood stream. The pancreas gets over worked and it releases massive amounts of insulin, sometimes 20 times more than the body actually needs. This results in the blood sugar dropping to extremely low levels. This sets off a chain reaction in the body that leads to a release of adrenaline to correct the blood sugar problem.
With age, blood sugar and insulin difficulties become more aggravated. The condition is called “hyperinsulinism” and is a precursor for type II diabetes. It is normally accompanied by high blood pressure and high triglycerides.
After years of using a high-carbohydrate diet, you will finally become fully diabetic. Insulin is the body’s primary fat creator and extra pounds usually accompany late onset diabetes. Pre-diabetic conditions, if not treated effectively, will lead to diabetes indefinitely.
However, there are easily identifiable warning signs to diabetes that appear early. Your family doctor can perform insulin level tests that will let you know if you are at risk for pre-diabetic conditions, and studies show that low-carb diets like Atkins can help. Controlling your blood sugar is one of the most effective methods to controlling pre-diabetic conditions.
The Atkins diet helps effectively control blood sugar. The combination of proteins, fats and good carbohydrates will keep your body satisfied without the roller coaster effect. Controlling carbohydrates in quantity as well as type will help limit the insulin spikes. This will let your pancreas work in the way that it was meant to be, and it will decrease the likelihood of your developing pre-diabetic conditions. It’s a vicious cycle that, if left unchecked, can lead to diabetes later in life. When the Atkins diet is followed effectively it produces stable blood sugar throughout the day and helps you stay off the road to diabetes.

Friday, July 22, 2011

Low carb diet Vitamins

Just a word about vitamins on a low carb diet.  I am on the Atkins ongoing weight loss portion of my diet and take the following vitamins:  Multivitamin, B complex with C, (Grains and fruit are limited at this time) Omago 3, (I don't like fish).  For more information visit my website:  My Low Carb Diet

Monday, July 18, 2011

July 18,2011

Monday is weigh in day and I lost 2 lbs.  A total of 25 lbs. in 3 months and 1 week.  I am very pleased with this because I had the weekend off work and usually eat a little too much when I'm off.  I used the low carb wraps I bought from Netrition and made bacon, lettuce and tomato wrap and an egg salad wrap.  I also had a cheese burger off the grill with lettuce, tomato, mayo and low carb ketchup.  In the wrap it tasted like a burger king whooper, one of my favorites.  I guess you can tell I'm really pleased with these wraps. 
Have a great low carb day.

Friday, July 15, 2011

July15, 2011

Weighed this morning and lost another 1.5 lbs. Only weigh twice a week, Monday is weight in and somewhere in the middle to keep myself on track.  I have been working all week so its not too hard to stay "legal".  Lets hope this week end is good, I really want to be at a grand total of 25lb lost.  Will grill some burgers and fry up some summer squash.  Maybe cucumbers & tomato with italian dressing. 

Tuesday, July 12, 2011

July 11, 2011

Three months on my low carb diet today,  weighed in 23 pounds lighter.  Didn't lose anything from last monday, :(  thats it for the peanut butter, I guess I can't handle it.  I have gone a week or so in the past and not lost anything and then all of a sudden 5lbs gone. If this happens to you, keep the faith. 
I got the products I order, tried the tortillas, not bad. At least now I have something to wrap stuff in.  Haven't eaten bread in 3 months.  I like Netrition  for low carb products, Have a great Low-Carb day.

Monday, July 11, 2011

July 10, 2011

Another good day, had to work and I never eat too much when I'm working.  I made some sliced summer squash fried in butter, yummy.  I try to get carbs from vegies as much as possible.   

Sunday, July 10, 2011

July 9, 2011

Had a great day, had an Atkins shake,  pork loin and broccoli and a large salad with lettuce, egg, ham, and ranch dressing.  A couple of tsp. of chunky peanut butter to top off the day.  I can get carried away with the peanut butter, its hard to stop.  Weigh in is Monday, we will see. 
I also take a multi vitamin, omega 3 (I hate fish) and a B complex with C. (Grains & Fruit).  I feel pretty good, Monday will be 3 months. 

Friday, July 8, 2011

July 8, 2011

Just orderd some low carb products from netrition .  Bought low- carb tortillas (bread subsitute), cheese cake mix, soy trail mix, chili cup, ready to heat pizza crust, all low carb. I'll let you know how everything tastes. Products you may want are low carb ketchup, Atkins shakes are great and so are the bars.  Only eat two a day.  Another thing to talk about is net carbs.  Subtract Fiber from carbs and you get net carbs.      

Thursday, July 7, 2011

July 7,2011

After being on my low carb diet for almost three months and losing 23 lbs.  I have decided to post my day to day trials and tribulations.  I have tried many diets over the years and being hypoglycemic, have a low tolerance for carbohydrates.  What happens is, I eat carbs my blood sugar rises and crashes within about an hour  and I crave more sweets.  It is a pre diabetic condition along with obesity.  I know longer have cravings for sweets, but when I'm tired or stressed I still use food.  I try to make low carb snacks and have them available at all times. 
I also created a website with articles, videos and products to help with your low carb diet. 
Visit:  MyLowCarbDiet.com