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LOW
CARB QUESTIONS AND ANSWERS FAQ
VISIT OUR ATKINS DIET RESOURCES PAGE
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How do I know when to move from one phase of Atkins to the next? |
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You are ready to leave Induction and add more carbohydrates to your meals when you have lost much of the weight you want to shed. Or you may be bored with the options available on the Induction phase and willing to trade a slow-down in the progress of your weight loss in return for eating a wider variety of foods. The next phase is called Ongoing Weight Loss (OWL) when each week you increase your daily Net Carb intake by 5 grams in the form of nutrient-dense foods, such as more vegetables, seeds and nuts, and low-glycemic fruits such as berries. So the first week on OWL, you go from 20 to 25 grams per day; the following week you would move to 30 grams per day and so on. Change the increments on a weekly basis until your weight loss slows to one to two pounds each week. Slowly increasing your carb intake allows your body to continue to use its fat stores for fuel. When you are within five or 10 pounds of your target weight, it is time to move to Pre-Maintenance. You will now be broadening your range of foods while learning what you can eat without regaining weight, adding 10 grams of Net Carbs per day in weekly increments. So long as you continue to lose weight at a slow, almost imperceptible rate, you can begin to add starchy vegetables and whole grains, such as brown rice or whole wheat bread. However, if adding these foods results in cravings or make you gain weight, you should stop eating them immediately. After
you have maintained your weight for four weeks, you will have transitioned
to the phase called Lifetime Maintenance, where you are eating a
whole-food diet. On rare occasions, you may be able to indulge in
a slice of cake or another dessert, but in general you will continue
to avoid products full of sugar and white flour to maintain your
weight. |
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Why can't I eat Atkins EndulgeTM bars during Induction? |
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It
is prudent to avoid Endulge products during the first two weeks of
Induction, to be sure that cravings for sweets are under control and
your body is firmly in the fat-burning metabolism.
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Can I do a low-fat version of Atkins? |
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Fat
is the mechanism that makes controlled carbohydrate weight loss work.
The Atkins Nutritional Approach teaches you how to use fat to your
advantage. When you are doing Atkins, fat is your friend not only
because it is satiating but because it slows down the release of glucose
into the blood. By moderating blood sugar swings, fat reduces carbohydrate
cravings. Dietary fat, in combination with controlled carbohydrate
consumption, accelerates the burning of stored body fat. When your
body uses fat, rather than glucose for fuel, the metabolic process
is called lipolysis.
However, you do want to eat good fat, Natural, healthy fat is found in olives and olive oil, seeds, nuts, seed and nut oils and butters, avocado, and oily fish such as salmon, sardines and mackerel and butter. Saturated fat, found in meats, butter and coconut oil, poses no health risk in the Induction and Ongoing Weight Loss phases of the program. You will burn both dietary fat and body fat for energy. However, when you reach Pre-Maintenance and Maintenance and are no longer in a primarily fat-burning mode, it may be prudent to curtail the amount of saturated fat until more research is done. The kinds of fat you should avoid are chemically altered, processed hydrogenated oils, such as margarine and shortening. Look for cold-pressed or expeller-pressed oils, and store them in a dark, cool place to keep them from going rancid or oxidizing. High heat changes the molecular structure of the cell and will transform even a good fat into a trans fat so be sure not to burn oil or allow it to smoke while cooking. People
who try to do their own low-fat version of Atkins will not only
find themselves hungry, they also will not achieve the weight loss
results of those who consume healthy fats. |
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Are nuts and seeds on Induction? |
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Atkins
is not about eating no carbs. It is about controlling carb intake
and eating those that are most nutrient-dense. Different nuts and
seeds have different percentages of fat, protein and carbohydrate.
We don't recommend eating them during the first two weeks of Induction.
But after that if you are continuing to lose steadily, you can try
introducing some. Note, however, that nuts and seeds may contain mold,
which could trigger an allergic response. However,
it is worth mentioning that nuts are notoriously hard to eat in
moderation. One leads to another until you may have eaten several
ounces. Try buying the one- or two-ounce packets so you won't be
tempted to over indulge.
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If I stay under 20 grams of carbs a day, why can't I have some in the form of a slice of whole grain bread or even a peanut butter cup, which has 20 grams of carbs? |
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There
are two reasons this approach won't work. For one, all carbohydrates
are not created equal. The Atkins Nutritional ApproachTM is designed
to prevent blood sugar levels from spiking and causing the overproduction
of insulin—a hormone that helps convert carbohydrates to body
fat. The first carbohydrates you need to add back to your diet when
you move beyond Induction are more vegetables, then seeds and nuts,
then berries and then—if you are still losing—legumes
and grains. Even bread made from 100 percent whole-wheat flour contains
enough refined carbs to produce this insulin-raising, fat-storing
effect in many people. Later, if your weight loss is progressing well
and you have increased your daily carb intake, you may eat an occasional
slice of whole grain bread. (In the meantime, try AtkinsTM Bake Mix,
with which you can make tasty quick breads and even crunchy snacks
such as garlic toast.) As for the 20-gram peanut butter cup, it contains
a lot of sugar—not to mention artery-clogging hydrogenated fat
and sugar is the worst kind of carbohydrate.
Secondly, the
Atkins approach is not just about rapid weight loss—it's about
learning to eat only nutrient-dense carbohydrates for the rest of
your life. These are foods that are packed with the most antioxidant
vitamins and healthful phytochemicals relative to the amount of
carbohydrates—so you're getting the most bang for your carbohydrate
buck. (This is what we call the "Atkins Ratio.") Once
you've reached your goal weight and established your personal Atkins
Carbohydrate Equilibrium (ACE), most people can enjoy whole-grain
bread, fruit and even the occasional plate of French fries. Unfortunately,
that conventional peanut butter cup just doesn't make the grade! |
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Can I eat Atkins AdvantageTM Bars during the Induction phase? |
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An Advantage bar can serve as either a snack or an occasional meal
replacement. Feel free to eat them during Induction as long as you
continue to lose weight. (We generally recommend no more than one
bar or shake a day during the first two weeks of Induction.) But keep
in mind that neither the Atkins shakes nor the bars were formulated
to be total meal replacements. Atkins does not recommend the use of
meal replacements for more than one meal a day; instead, it is important
to eat whole, unprocessed foods to learn wholesome eating habits.
(Taken from Atkins.com) |
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Can children or teenagers do Atkins? |
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The
number of children and teens who are overweight or obese has reached
epidemic proportions. The Atkins Nutritional ApproachTM can be followed
by children and teens if it is recommended by a physician, who also
monitors the program to ensure that the proper foods and supplements
are consumed and that weight loss does not occur too rapidly, which
could stunt growth. But remember, young children tend to eat the way
their parents do. That's why it's important that the whole family
eat healthy, balanced meals. We suggest that you cut out sugar, processed
food, junk food and other refined carbohydrates. The earlier parents
instill good nutritional habits, the healthier their children will
be—now and in the future. You can also set a good example in
being physically fit. (Taken from Atkins.com) |
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Do I need to exercise to lose weight on Atkins? |
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You
may be able to lose weight without exercising, but it is not recommended.
Exercise not only speeds weight loss, helps maintain a healthy weight
and enhances muscle tone, it also offers a host of other health benefits.
Many studies have shown that inactivity is a serious risk factor for
heart disease; more recently, lack of exercise was linked to a greater
risk of developing cancer. Regular aerobic exercise strengthens the
heart muscle and widens the arteries that supply extra oxygen-rich
blood to weaker areas of the heart. This is why cardiologists at Dr.
Atkins' medical practice prescribed exercise, along with a controlled
carbohydrate diet and nutritional supplements, to cardiology patients.
Select a form of exercise that you enjoy, whether walking, running,
swimming or bicycling. You actually need to engage regularly in two
kinds of exercise. Isometric, or dynamic, exercise is aerobic, meaning
it increases the heart rate and the blood pressure. Swimming or brisk
walking are good examples. Isotonic, or static, exercise, such as
weight lifting, builds muscle, but does not significantly increase
the heart rate.
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I'm of normal weight but want to do Atkins for health reasons. Can I restrict carbohydrates without losing weight? |
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The
Atkins Nutritional ApproachTM is recommended for much more than weight
loss. Almost everyone will experience health benefits by controlling
carbohydrates. The average American eats about 300 grams of carbohydrates
a day, half of it as sugar.
Here's how to
adapt Atkins to your needs. Start with the Ongoing Weight Loss phase,
where in addition to protein, fats and vegetables, you will be eating
seeds, nuts, and berries. If you find you are losing weight, add
higher carb vegetables such as yams, turnips and winter squash.
There are also certain low-glycemic legumes such as lentils and
soybeans and low-glycemic fruits such as melon and apricots that
you may be able to incorporate. Finally, add whole grains. While
consuming your normal amount of protein, add as much of these foods
as you wish so long as you maintain your normal weight. Everyone,
however slim, should avoid empty carbs in the form of refined bleached
flour or sugar, including most processed foods. Similarly, no matter
what your weight, you should supplement your diet with vitamins,
minerals and essential fatty acids and adhere to a regular exercise
program. |
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Can I follow the Atkins Nutritional Approach while I'm pregnant? |
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Weight loss is not recommended while you are pregnant or breastfeeding, so the Atkins Lifetime Maintenance phase is ideal during this time. As with all phases of Atkins, build your eating program around protein, including meat, poultry and seafood, and healthy natural fats such as olive and flaxseed oil and avocados. Eat plenty of vegetables and one serving of fruit such as strawberries, blueberries or grapefruit daily. Instead of hydrogenated oils, consume healthy fats, seeds and nuts. Cook meat well but don't burn it—heavily charred meats can be unhealthy. Be sure to drink plenty of water. Try to walk 30 minutes a day at a comfortable pace. Avoid getting overheated during exercise and be sure to get plenty of rest. And have fun, this is a very special time! Expect to gain at least 27 pounds over the full nine months—which will include baby, placenta and fluid. The weight should all come off a few weeks after delivery. Nursing your baby burns more calories and contracts your uterus, so it's good for both of you. When pregnant or nursing, supplement your diet with the following nutrients daily: AtkinsTM
Basic #1Multivitamin: 1 tablet x 3 |
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Isn't doing Atkins bad for your heart? |
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While you may have heard that a diet high in saturated fat causes heart disease or atherosclerosis (arteries clogged with cholesterol-laden plaque), it is actually a diet high in sugar and other refined carbohydrates combined with fat that is the real villain. Once you eliminate the white flour, sugar and other nutrient-empty carbohydrates from your diet, the fat you consume in meat or from other sources is burned for fuel (lipolysis) and is not converted into cholesterol or other harmful blood fats. Independent clinical studies indicate that cholesterol and triglyceride levels drop significantly on Atkins and levels of HDL, or "good" cholesterol, rise, often dramatically. However, this
does not mean the program gives you license to stuff yourself with
multiple well marbled steaks or down a pound of cheese at a sitting.
(Choose organic products whenever possible to avoid chemicals.)
The beneficial fats you should be consuming include the monounsaturated
fats in olives and olive oil, nuts and nut oils, avocados and the
all-important omega-3 fats found in fatty fish such as salmon, herring
and tuna. Avoid trans fats (food labels refer to them as hydrogenated
or partially hydrogenated oils). Found in packaged products such
as crackers, bread, most margarines and commercially baked desserts
and snacks, these fats have been found to pose a serious risk of
cardiac disease, according to several studies. |
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Why do have I have such terrible headaches while on Atkins? |
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Your
headaches could be caused by a number of things related to the change
in your eating patterns. The most common reason for headaches is caffeine
withdrawal. If you were a big coffee or caffeinated soda drinker,
this is very likely the cause of your headaches. You can take aspirin
or Ibuprofen for relief. Withdrawal from sugar and other carbohydrates
can also cause headaches. If the cause is withdrawal, the headaches
should stop after a few days.
Another common cause of headaches is food sensitivities. Are you now eating more of any food to which you might be sensitive? Foods and ingredients that frequently cause reactions include dairy products, nitrates (found in processed meats, for example) and anything that's fermented, cured or smoked. If so, eliminate all the potential culprits by eating only natural, whole foods such as fresh meat, poultry, fish and vegetables for three or four days. After that, reintroduce one new food every 48 hours. Keep a food diary so you can document your reaction to each and determine which one might be causing the headaches. Yet
another possibility is that you are skipping meals. Doing so can
trigger a drop in blood sugar that will often bring on a headache.
Finally, are you taking your supplements of multivitamins and essential
oils? Are you drinking enough water? Essential oils act as an anti-inflammatory
agent, preventing headaches. (Headaches may also be caused by inflammation
in the head or neck area or a nutrient deficiency.) Headaches can
also be one of the first signs of dehydration. So make sure to consume
at least eight 8-ounce glasses each day. If none of these recommendations
give you relief, try seeing a chiropractor or osteopathic doctor
to rule out a structural problem, such as poor posture or a pinched
nerve. |
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I have been experiencing dizziness since beginning Atkins. Why and what should I do? |
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First,
check with your physician to make sure you don't have a medical condition.
Once your physician has ruled out any conditions that require medical
intervention, the possibility exists that you may be going through
carbohydrate withdrawal. When your body becomes accustomed to burning
fat for fuel, these symptoms should dissipate, usually within a week.
You might alleviate them by adding more vegetables that are low in
carbohydrates, such as leafy green vegetables. Then reduce the quantities
to the Induction level recommendation once your body adjusts to the
controlled carb routine. You may find it helpful to eat protein snacks,
such as a slice of turkey or cream cheese in celery, throughout the
day. Try a few days of eating every 3 to 4 hours and be sure you drink
plenty of water. (Taken from Atkins.com) |
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Since I have been on Atkins, my cholesterol has gone up. Why? And what can I do about it? |
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First,
look at what you've been eating. Have you been following Atkins correctly?
If you are just starting the Induction phase, be sure you stay below
20 grams of carbohydrates a day as recommended. You may also want
to consider a couple other things that may be happening.
First, the increase might be temporary. When a person loses weight, cholesterol usually rises because the body must break down stored fat for energy. Your total cholesterol should drop within two months. Look at your HDL (known as "good" cholesterol) levels. A rise in total cholesterol levels could even be a good thing, if it's all attributed to HDL cholesterol. If you've been following Atkins for some time and your cholesterol levels have not come down, something else is going on. You may also need to look at a third component of your blood tests: triglycerides. Cholesterol rises in some people when triglycerides drop significantly. If that drop is greater than the LDL increase, your lipid profile may, again, be improved. High
cholesterol that has a genetic component usually responds to changes
in diet, but may be difficult to address with diet alone. You may
still need to take supplements such as pantethine, essential oils,
garlic, red rice yeast and fiber. For a detailed discussion of cholesterol-lowering
nutrients, see Dr. Atkins. Vita-Nutrient Solution. Exercise is also
an important component as is cutting back on meats processed with
nitrates, such as most bacon, sausage and cold cuts, and limiting
intake of hard cheese. |
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Why does Atkins allow "fried foods"? Aren't they a known health risk? |
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Fried
foods allow you to enjoy Atkins more and do not adversely affect the
metabolic state of lipolysis, or "fat burning." However,
we do agree that given a choice, broiling or roasting meat is preferable;
both of these cooking methods eliminate the "trans fats"
that are created by the ultra-high heat required for frying. (Taken from Atkins.com) |
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I thought I wasn't supposed to be hungry on Atkins, but I am. What gives? |
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If
you're hungry, eat; if you're starving, you should have eaten 30 minutes
ago. Just as overeating can cause your body to resist weight loss
so can under-eating because it slows down your metabolism. Eat adequate
amounts of food and eat regularly. Also, be sure to eat enough fat
(the natural kinds); foods containing fat and protein are the most
satiating. Not eating enough fat will also interfere with your body's
ability to burn its own fat for energy. (Taken from Atkins.com) |
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Doesn't all the protein you eat when doing Atkins cause kidney and liver problems? |
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These
are two of the most popular myths perpetuated about Atkins. There
are no studies showing that Atkins causes kidney or liver problems
in healthy individuals. There are research trials that looked at liver
and kidney and heart function, with participants on ketogenic diets
similar to the Atkins approach in which no negative effects were observed.
Of course patients in kidney failure are extremely restricted in everything
they consume, including water, so Atkins would not be appropriate
for them. (Taken from Atkins.com) |
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Is there any Chinese food I can eat while doing Atkins? |
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On
the weight-loss phases, rice, noodles and dumplings are obvious no-nos.
Also, Chinese sauces are often thickened with cornstarch and sweetened
with sugar, both of which are not allowed on Induction. That doesn't
mean you can't eat Chinese food; simply ask to have your food prepared
without either ingredient. Or you can order your food steamed, with
the sauce on the side (a little chili, peanut, garlic or sesame sauce
is best; hold the hoisin). Spare ribs are okay, since most of the
sweet sauce gets burned away during cooking. Other safe bets: Peking
or crispy duck, whole steamed fish and broiled beef or poultry. Have
your moo-shu dishes without the pancakes or rice. If you are now maintaining
your weight and can handle grains, be sure to order brown rice rather
than nutrient-empty white rice. For more information about how to
eat ethnic cuisine while doing Atkins, please see the Eating Out section
of Food & Recipes on this Web site. (Taken from Atkins.com) |
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You eat a lot of eggs when you do Atkins. Isn't all that cholesterol bad for you? |
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If
we had to name a perfect food, the egg would win, hands down. While
many foods supply a mere handful of vitamins and minerals, eggs are
nature's perfect food. It is one of the few foods that can provide
all eight essential amino acids, the building blocks of protein (as
well as choline). Since our bodies don't manufacture these eight substances,
we have to get them through foods or supplements. The yolk of an egg
is protein so it was a travesty when low-fat propaganda had people
eating egg-white omelets, meaning they missed out on the most nutrient-dense
part of the egg. People
who have steered clear of eggs for years, fearing their cholesterol
count, can still have high blood cholesterol. When you are on a
controlled carb lifestyle and beneath your threshold of carbohydrate
tolerance, you are burning fat for energy. The fat in food poses
no threat, so long as you are controlling carbohydrates. Moreover,
the cholesterol found in an egg will have no impact on your total
blood cholesterol on a controlled carbohydrate nutritional approach. |
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How should I read food labels so I count the carbs properly? |
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The
Food & Drug Administration (FDA) requires that the packaging of
every manufactured food product display certain information, including
a list of ingredients—in descending order of weight—as
well as a Nutrition Facts panel. Almost everything displayed on this
panel is based on specific laboratory procedures, called assays, regulated
by the FDA. The quantity of fat, protein, ash and water can all be
directly and exactly assayed. (Water and ash need not be listed on
nutrition panels.) But the amount of carbohydrate is arrived at only
after the above four components are directly computed: In other words,
what is not fat, protein, ash or water is called carbohydrate.
To complicate matters, carbohydrates are comprised of several sub-groups, which include dietary fiber, sugar, sugar alcohol, and "other" carbohydrates—a kitchen sink grouping of gums, lignans, organic acids and flavenoids. (These individual items can be assayed.) The FDA requires that a nutrition label include the total carbohydrates. The amount of dietary fiber and sugar must also be listed. However, the law does not require that other carb sub-categories appear. Some manufacturers voluntarily include the sub-categories of sugar alcohol and "other carbohydrate." Not all types of carbohydrates behave the same way in your body. For example, when your body digests table sugar, it turns immediately into blood sugar. So sugar and most other carbohydrate is what we call "digestible carbohydrate." Other carbs, such as sugar alcohol or glycerine, can be digested but do not turn to blood sugar. Still others, such as dietary fiber, are indigestible and pass through your body without impacting your blood sugar level. To date, the FDA has not focused on these important biochemical differences and treats all carbohydrates alike. This means that when you look at a food label, you do not see a number for the carbs that impact your blood sugar level. To do so, simply subtract the number of grams of fiber from the total number of carbohydrate grams. We believe that consumers deserve to get all the information they need to follow a controlled carbohydrate nutritional approach and make healthy eating decisions. Therefore, Atkins Nutritionals labels include the Net Grams of carbohydrates (those that impact your blood sugar) as well as total carb grams. For example, an Atkins Chocolate Mocha Crunch AdvantageTM Bar contains 19 grams of total grams of carbohydrate as defined by the FDA. But of that total, 15.5 grams comprise dietary fiber, glycerin and other carbohydrates that do not impact blood sugar, so the number of carbs that you need to count when you do Atkins is actually only 3.5 grams. Atkins
Tip: If you are planning to have more than what is considered one
serving (check the label), multiply the adjusted carb count by appropriate
number of servings. |
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Can I drink Milk? |
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Milk
is not permitted in Induction and Ongoing Weight Loss because it contains
too many carbohydrates, including lactose, a natural sugar. Instead
of milk, try diluting cream with water as a substitute. Although cream
is almost 100 percent fat it does contain some lactose, so most people
need to limit their intake to a maximum of 4 ounces daily to lose
weight. (Be sure to count the carbs.) If you're not losing weight
as quickly as you'd like, limit cream intake to no more than 2 ounces
daily. New lactose-reduced dairy beverages that contain about 3 grams
of Net Carbs are also good substitutes. (Taken from Atkins.com) |
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Can I have diet soda while doing Atkins? |
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Spring,
mineral or filtered tap water and herb teas are your best fluid options.
If you must have soda, avoid caffeinated colas and look for brands,
such as Diet Rite, sweetened with sucralose. Be sure to add any carbohydrates
in these drinks to your daily carb count. (Taken from Atkins.com) |
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Can I drink flavored coffees? |
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Some
flavored coffees contain hidden carbohydrates. Hazelnut, almond, or
other nut- or grain-extracted flavors are fine, but do check labels
for the carb count. You can also add AtkinsTM Sugar Free Chocolate,
Hazelnut or Vanilla Syrup to decaf coffee if you're looking for more
flavor without added sugar. Some of these syrups are also good in
decaffeinated tea. (Taken from Atkins.com) |
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Why is caffeine unacceptable in the Atkins Nutritional Approach? |
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Excess
caffeine can drop blood sugar levels and leave you craving sweets.
If you're addicted to caffeine, you must give it up. The best way
to do this is to segue from the high-octane stuff to decaf by gradually
adding decaf to your full-force brew until you are drinking straight
decaf, which you can enjoy with cream. Water-processed decaf is preferable
because it does not use chemicals, as other decaffeinating processes
do. (Taken from Atkins.com) |
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How much water should a person doing Atkins be drinking? |
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On
any eating regimen, a minimum of 64 ounces, or eight 8-ounce glasses,
of water per day is the usual recommendation. Many people, particularly
women, suffer from inadequate hydration, so it is important to be
diligent about drinking water throughout the day. Water consumption
will also help flush toxins from your body and combat such problems
as constipation and bad breath. Note that coffee, tea and diet sodas
do not apply to the daily minimum. (Taken from Atkins.com) |
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Since I have started doing Atkins I have terrible leg cramps. How can I alleviate them? |
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Atkins
has a strong diuretic effect during the first week of Induction. When
you lose a large amount of water as you do at the start of any weight-loss
program, you also lose electrolytes, which contain the minerals potassium,
magnesium and calcium, resulting in leg cramps. To replace these vitanutrients,
salt your food to taste and take a mineral supplement that includes
calcium, magnesium and potassium. (Taken from Atkins.com) |
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Is it true that Advantage bars are higher in carbs than it says on the label because the glycerin is not counted? |
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Our
main concern for Atkins followers is the impact of carbohydrate on
blood sugar and insulin levels. Although glycerin (as well as fiber
and sugar alcohols) is a carbohydrate, it has a different metabolic
effect on the body. Unlike typical carbohydrates, glycerin and the
other components have minimal impact on blood sugar levels. Therefore,
net carbs have been singled out from total carbs, with only the net
carb count indicated on the label. However, the FDA now wants the
glycerin content of all products to be reflected in total carbohydrate
count, so in the future you may see a higher carbohydrate gram count
on the labels of AtkinsTM Advantage Bars and other products that include
glycerin and other noncaloric sweeteners. But it.s important to know
that net carbs are the only the carbs that you need to count when
you do Atkins. (Taken from Atkins.com) |
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How do I know how much sugar substitute to use when adapting recipes? |
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Generally,
one packet of any sugar substitute has the sweetening power of two
teaspoons of sugar. Splenda®, which is a combination of sucralose
and maltodextrin, comes in packets ideal for sweetening tea or decaf
coffee. It also comes in a granulated form, which can be substituted
for sugar, measure for measure, in a 3.8-ounce box, is equivalent
in sweetening ability to 2 pounds of sugar. Simply substitute it for
sugar, spoon for spoon or cup for cup, in your favorite recipes. Keep
in mind that all sugar substitutes contain about 0.9 gram of carbohydrate,
which you should count as 1 gram. Be sure to account for the amount
you use in recipes in your daily carb count. (Taken from Atkins.com) |
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What kind of sweeteners do you recommend? |
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A main
goal of the Atkins Nutritional ApproachTM is to stabilize blood sugar
(glucose) and insulin levels through the restriction of carbohydrates.
Sugar is a carbohydrate, so it is strictly limited. Controlling carbs
naturally curbs sugar cravings. However, if you still crave sweets,
we suggest you use a sugar substitute. The prudent, moderate use of
artificial sweeteners is usually acceptable. But be aware that not
all sugar substitutes are created equal. We recommend specific sweeteners
that are safe and will not interfere with weight loss. Some people
experience negative reactions to certain sweeteners, and the risk
increases with the amount used. With all artificial sweeteners, the
less used, the better.
Our preference is sucralose, marketed under the name Splenda®. Derived from sugar, it is non-caloric, contains less than 1 gram of carbs and doesn't raise blood sugar. It has been used in Canada since 1991 and has been thoroughly tested for safety and efficacy. Sucralose is approximately 600 times sweeter than sugar. It is inert in the body's digestive system, quickly passing through without accumulating in tissues. In addition, it does not lose its sweetness when heated, so it can be used in cooking and baking. In 1998, the Food and Drug Administration (FDA) approved sucralose for sale in the United States after reviewing more than 100 studies conducted during the past 20 years. If Splenda® is not available, saccharin is the next best thing. The FDA recently removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Environmental Health Sciences' statement that "there is no clear association between saccharin and human cancer." It can be safely consumed in moderate amounts—no more than three packets a day. Sugar poses a greater threat to good health than saccharin does. Saccharin is marketed as Sweet 'n Low®. Acesulfame potassium, also known as acesulfame-K, another non-caloric sweetener, is approximately 200 times sweeter than sugar. Because it cannot be metabolized, it passes through the body without elevating blood sugar. The FDA has authorized the use of acesulfame-K after evaluating numerous studies and determining its safety. It is sold under the brand name SunettTM. Avoid natural sweetners such as fructose, lactose or maltose. (Taken from Atkins.com) |
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Is it true that I can subtract grams of fiber from my total carb count? |
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Yes.
In most cases, the fiber will not interfere with weight loss because
it does not impact upon blood sugar levels. In fact, what used to
be called Net Atkins Carbs, we now simply call Net Carbs—or
the only carbs that you need to count when you do Atkins—are
calculated by subtracting the number of grams of fiber from the total
carb count. (Taken from Atkins.com) |
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What are lipolysis testing strips? |
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Lipolysis
testing strips (LTS) measure the ketones—the markers that can
indicate that your body is in lipolysis and the secondary process
of ketosis—in your urine. The strips will change pink or purple,
depending upon how many ketones are there. The more ketones you excrete,
and therefore the greater degree ketosis you are in, the darker the
color. You don't have to use LTS, but doing so can be an extremely
convenient aid to doing Atkins. (Taken from Atkins.com) |
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My sister and I are both doing Atkins, but she is losing weight much more quickly than I am. What's my problem? |
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First,
assuming that you are doing Atkins properly, recognize that there
may not be a problem at all. Different people will respond to Atkins
differently; some consistently lose weight while others do so in stages.
Don't compare yourself to others and become overly concerned with
short-term results. Certain medications, activity level, hormonal
status and age can cause differences in weight loss. Also, make sure
your expectations of weight loss are realistic. Atkins is designed
to lead you to your natural weight. For many people, that may still
be more than they wish to weigh. We strongly recommend that you manage
your expectations in a real and healthy way.
Second, remember that success on Atkins should always be measured by more than just the scale. Consider the following questions and think about how they apply to your experience doing Atkins:
If
you answered "yes" to any of the above, then you have
the right plan for the rest of your life. Continue to stick with
it, modifying it as you go along to make it work for you, and you
will continue to see suitable health enhancing results. |
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Could eating Atkins AdvantageTM Bars be impeding my weight loss? |
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This
varies by individual. If you have reached a plateau and are not losing
weight, try omitting the bars until weight loss resumes. Alternatively,
you could exercise more to burn the extra calories or try eating only
half a bar. Remember, each bar contains approximately 220 calories
and these added calories could be affecting your overall weight loss.
The controlled carb way of eating has an advantage over low-fat diets
in that you can take in more calories and still lose more weight,
but don't regard that as a license to overeat. (Taken from Atkins.com) |
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I am unable to get into ketosis even when I consume no carbohydrate. What should I do? |
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Some people do not produce enough ketones to show up in their urine.
If you are experiencing a reduction in your appetite and an improvement
in well-being and are losing weight or your clothes are feeling looser,
there is no need to do anything differently. Remember, the lipolysis
testing strips (LTS) are tools; making them change color is not the
sole object following a controlled carb program. If you are not losing
weight, you either have a strong metabolic resistance to weight loss
or you are consuming "hidden" carbohydrates in the form
of sweetened salad dressing, breading, etc. In this case, follow Induction
strictly for five days. If the LTS still haven't changed even slightly,
make sure you are not consuming excess protein and measure your salads
to make sure you are not eating too many veggies. Still no change?
Try cutting out tomatoes and onions, which are relatively high on
the glycemic index. You may also benefit from nutritional supplements
such as L-carnitine, hydroxycitric acid (HCA), and chromium—all
of which aid in hunger reduction or weight loss. You may also need
to step up the frequency and intensity of your exercise sessions.
Note: Metabolic resistance can be increased by some medications. Also,
some people with excessive insulin resistance are slower starters;
patience is sometimes required. (Taken from Atkins.com) |
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How do you respond to the claims that all the weight loss on Atkins is water weight? |
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It is typical of any weight loss plan, including the Induction phase
of Atkins, that during the first few days, or even the first week,
some of the weight loss will be water loss. However, when you follow
a controlled carbohydrate eating plan, your body switches from burning
carbohydrate to burning fat for energy, resulting in the loss of stored
fat. In fact, research shows that even when water is lost during the
first few days on a controlled carbohydrate nutritional approach,
the water balance soon returns to normal, and the weight loss comes
from fat. The most dramatic sign of this loss is seeing the inches
drop off your measurements. (Taken from Atkins.com) |
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Can patients with high uric acid (gout) safely do Atkins? If so, how is the Atkins Nutritional Approach adjusted and will gout medication need to be changed? |
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Gout can be aggravated by the Atkins Nutritional ApproachTM. Modification
usually requires slowing weight loss down to fewer than two pounds
a week and taking 300 mg of the prescription drug Allopurinol. If
the uric acid level remains low, Allopurinol may be tapered down and
stopped after one month, both under a physician's care. (Taken from Atkins.com) |
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Can I take cough syrup while doing Atkins? |
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Most
over-the-counter cough medicines and cough drops contain sugar, so
be wary! These can inhibit your weight loss. Your pharmacist can direct
you to brands of sugar-free, alcohol-free cough suppressants. (Taken from Atkins.com) |
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What is the difference between a carbohydrate gram counter and a glycemic index? |
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A carbohydrate
gram counter typically lists the total carbohydrate value of a food
item. The glycemic index is a measure of a given carbohydrate's effect
on your blood-sugar levels. You can use the glycemic index to choose
carbohydrate foods that will have a relatively low impact on your
blood sugar. But remember, when doing Atkins your total carbohydrate
intake is of ultimate importance. (Taken from Atkins.com) |
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What is the highest level of carbohydrate consumption per day recommended for Lifetime Maintenance? |
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The
important concept to understand in order to maintain your weight is
what we call the
Atkins Carbohydrate Equilibrium (ACE). You should find
the highest level of carbohydrate consumption that won't allow you
to regain weight or cause hunger and cravings. Each person has an
individual ACE and a bit of trial and error may be required for you
to find yours. (Taken from Atkins.com) |
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Will the Atkins Nutritional Approach interfere with the efficacy of birth control pills or will the pills hinder success on Atkins? |
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There
has been no research to evaluate the effect of any weight-loss program
on the efficacy of oral contraceptives. However, because birth control
pills contain estrogen, they may impact your ability to lose weight
on Atkins. Estrogen causes more fat to be stored in your tissues rather
than being burned as energy. This increases insulin resistance, making
weight loss more difficult. Estrogen also lowers thyroid function,
which is necessary to keep your metabolism at an appropriate active
level. If you have no choice but to take birth control pills, be prepared
for the fact that your carbohydrate threshold my be lower than it
would be otherwise, requiring you to be extra vigilant about your
carb intake. (Taken from Atkins.com) |
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I have seen fat burning products advertised to work synergistically with carbohydrate restricted diets. Are they in line with Atkins? |
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Many
products on the market claim to burn fat or extra calories, increase
energy or simply make you feel great. These products rely on thermogenesis,
the process by which your cells burn calories to manufacture heat
and produce energy. What they don't tell you is that the products
contain stimulants that raise both your resting heart rate and rev
up your nervous system. Side effects can include insomnia and anxiety
and even endanger your cardiovascular system. (We specifically caution
against the use of stimulants such as coffee, tea, cola and guarana,
all of which contain caffeine.) In addition to being potentially dangerous,
the effect of these products on weight loss is temporary and illusory.
When you stop using them, your metabolism will return to normal, most
likely along with any lost pounds. Preparations that contain ephedra also produce such side effects as heartburn, excessive stomach acid, increased blood cholesterol and blood sugar, irregular heartbeat and elevated blood pressure. (Some products also blend aspirin with caffeine and ephedra to enhance thermogenesis.) Ephedrine, ephedra's active compound, signals your adrenal glands to secrete adrenaline, which in turn encourages the breakdown of triglycerides and promotes the circulation of fatty acids in blood vessels, laying the groundwork for atherosclerosis. Ephedra can also increase the rate and force of one's heartbeat, an additive impact on the cardiovascular system that could cause a heart attack, and causes nervousness, irritability, even paranoia, especially in high doses. It may also irritate the prostate gland. Some states have outlawed the sale of products containing ephedra. We advise anyone with high blood pressure, diabetes or heart disease to avoid the herb. Another compound promoted for controlled carb weight-loss efforts is phaseolamin, an extract of white kidney beans purported to act as a starch blocker, meaning it interferes with the absorption of carbs. It makes no sense to promote it to people already consuming low levels of carbohydrates. Moreover, reports of gastrointestinal complaints have been connected with its use. The presence of ingredients that inhibit trypsin, an enzyme produced by the pancreas, is also of concern. In animal studies, trypsin inhibitors have caused enlargement of the pancreas, but whether a similar effect occurs in humans is unknown. Beware of any products that purport to burn fat. Atkins' popularity has spawned an industry that produces products that supposedly support it. Our best advice is buyer beware. Doing Atkins is far safer and more effective than any "magic bullet" that claims you can lose weight fast and easy. (Taken from Atkins.com) |
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Can I use Metamucil when doing Atkins? |
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Yes,
but check the label to be sure you purchase and use the sugar-free
variety. (Taken from Atkins.com) |
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I am just starting Atkins but my physician says I should be on cholesterol-lowering medication. What should I do? |
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You
should see your doctor before embarking on any weight loss program
in part to establish benchmarks for your lipid levels, among other
health indicators. If you are not presently on medication, suggest
that you do Atkins for a couple of months to see if your cholesterol
situation improves. You will need to have your blood tests redone
after six weeks and likely your total cholesterol and certainly your
triglyceride numbers should have decreased. If you are presently taking
cholesterol-lowering drugs, you should not stop them without your
doctor's approval. Talk to him or her about decreasing the dosage
as you lose weight with a view to eventually getting off them altogether.
Everyone should try to reach optimal levels of high HDL and low LDL, but Dr. Atkins does not believe that cholesterol elevations are as important a risk factor as high triglycerides, homocysteine and C-reactive protein. He does not recommend the use of statin drugs to reduce cholesterol for several reasons, including the potential risk of liver disease, muscle atrophy and, in the case of women, higher risk of cancer. Also, numerous studies on cholesterol-lowering drugs fail to show any extension of life expectancy. Virtually every study in which the carbohydrate intake was low enough to convert the body's primary fuel from glucose to stored fat has shown a drop in total cholesterol and improvements in risk ratios of total cholesterol to HDL with a dramatic decrease in triglycerides. There are a group of studies clearly indicating that elevated triglycerides combined with low HDL (two abnormalities known to be caused by high insulin) are much more predictive of cardiovascular disease than elevated total cholesterol or elevated LDL levels. For example, Eric C. Westman, M.D., M.H.S., assistant professor of medicine, Department of Medicine, Duke University conducted such a study to determine the effects of a very controlled carbohydrate nutritional program on body weight and cholesterol levels at the Durham (North Carolina) Veterans Administration Medical Center. The study consisted of 41 overweight healthy volunteers who were put on a controlled carbohydrate program for four months. There was a significant reduction in serum total cholesterol of 6.1 percent, reduction in serum triglycerides of 39.9 percent, reduction in cholesterol/HDL ratio of 18.9 percent and a significant increase in HDL of 7.2 percent. (Taken from Atkins.com) |
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I am a diabetic. Can I follow the Atkins Nutritional Approach? |
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Controlling
carbohydrate intake has been shown to regulate blood sugar levels
and insulin production, therefore diminishing the need for medications.
Of course, with any medical condition such as this, close medical
supervision is essential, especially if you are already taking medications.
Dosage will need to be adjusted as you limit your carb intake. Losing
weight and controlling carbohydrate intake will also reverse or moderate
insulin resistance. Many people are able to get off or avoid medications
completely; others, including Type I diabetics, will need to maintain
a minimum dosage. (Taken from Atkins.com) |