Wednesday, August 24, 2016

What to Expect if You Cheat On Your Low-Carb Diet

Man With Fingers Crossed Behind His Back
I've been digging into the archives here at Kickin' Carb Clutter and came across this old blog post about the various consequences you can expect to experience if you cheat on your low-carb diet.

I don't really like the word cheat.

If low carb is truly your way of life, if you have actually committed to a low-carb lifestyle, there really isn't any cheating going on. You might have days where you eat more carbohydrates than you planned, but plans are like that.

No matter how structured or detailed your low-carb intentions are, resistance of some kind is going to rise up to oppose what you really want to do. If you're like most folks, the pleasure of the moment often supersedes your long-term target.

Success on any low-carb plan is tightly connected to how well you follow the program. While that might sound obvious, it's much more difficult to pull off, so take a few minutes and think about that.

Success isn't about setting goals or having lots of willpower to push through temptation.

Nope.

Success is a mindset you develop over time.

Friday, August 19, 2016

What Can I Eat on Atkins Induction?

Pile of Fresh Summer Vegetables
Atkins Induction is Not Zero Carb
It Now Allows Vegetables
Whether you're doing Atkins 72 or Atkins 2002, Atkins Induction is going to be the strictest phase you have to pass through on your journey to health.

In 1972, the introductory phase allowed for less than 10 full grams of carbohydrates per day.

Just:
  • 2 cups of loosely packed greens
  • couple of raw vegetables to make that salad tolerable
  • couple of eggs
  • and a few ounces of cheese
was all the carbohydrate you got. 

Today, the Atkins Diet allows 20 net grams for the initial 2-week period called Induction.

Compared to the average American diet, which consists of 300 to 500 carbohydrates per day, your carbohydrate intake during this first phase of the Atkins Diet is going to be extremely restrictive. 

There is no getting around that.

Induction serves a specific purpose, and 20 net carbs per day has been found to be a highly reliable limit that accomplishes that purpose for most people.

However, the restrictiveness does scare a lot of folks. 

If you're new to low-carb eating and come from a dietary background that was super heavy on carbohydrate, you may find it difficult to plan your meals. If you're following the Atkins Nutritionals Inc. guidelines, you might be confused as well. Those on an extended Induction plan might be bored to tears by now.

In this post, I'm going to try and help you dissolve your fears and clear up your confusion by showing you what you can eat on Atkins Induction, as well as how to make Phase 1 fun and exciting.


Thursday, August 18, 2016

Struggling on Induction? 5 Fail-Proof Strategies to Help You Conquer Phase 1

The Atkins Induction phase is the most difficult phase of the diet.

It severely cuts your daily carbohydrate level to 20 net carbs, forces the body to use its glycogen stores for fuel, and eliminates most of the foods you're used to eating.

The degree of water loss that accompanies all of that can be quite a shock to both your body and mind.

While the:
  • euphoria
  • lack of appetite
  • stable blood sugar
  • and dramatic weight loss
that accompanies the state of ketosis can provide plenty of motivation to get you through those first carb-free days, if the mind decides to fight against you, the Atkins Induction Diet can quickly turn into a nightmare.

Unrealistic expectations about how quickly you believe the pounds should come off are the kiss of death on a low-carb diet, especially if you haven't really decided to make low carb your new way of life.

Mindlessly going through the first two weeks and depending on the scale to pull you through can really do a lot of emotional damage if you don't understand how and why the Atkins process works.

The Atkins Diet isn't about instant gratification.

It's not about losing 5 or 10 pounds every single week.

If you're treating Phase 1 like it's just another weight-loss diet, you won't have the strength to face down those brownies and tell yourself, "NO!" when they start calling your name.

All of those stories about fast weight loss is just that: a bunch of stories. Low carb isn't any quicker at shaving off the pounds than any other nutritional approach.

But what it does do is make dieting easier.

So, if you're struggling to stick to the acceptable list of Atkins foods, and you don't seem to be able to go even two weeks without cheating, here are 5 fail-proof strategies to help you conquer Phase 1 of the Atkins Diet.

Thursday, August 11, 2016

How to Do the Atkins Induction Diet Correctly

Are you sick and tired of weight-loss diets that promise you'll lose 15 pounds in 2 weeks? 

Are you ready to buckle down and put in the effort it takes to finally get slim and trim? 

If so, the Atkins Diet can help you get there!

From the very first day on Atkins Induction, the name that Dr. Atkins gave to the initial phase of this revolutionary diet program, you'll learn how to make honest-to-goodness healthy food choices that will satisfy your appetite and allow you to start whittling away at those needless excess pounds.

Bacon and 3 Fried Eggs
Atkins Induction is not the whole Atkins Nutritional Approach. Similar to the ketogenic diet that Dr. Walter Lyons Bloom developed in 1972, Induction is only the first phase. If followed correctly, it will help you kick-start your weight-loss efforts and increase your chances of finally gaining complete control over your weight.

Originally, Bloom used his innovative bacon-and-egg diet in a published scientific study that compared fasting to a zero-carb diet. Bloom and colleagues wanted to observe the metabolic changes that occur during the total absence of carbohydrates. 

Bloom's diet consisted of bacon and eggs for breakfast, with meat and salad for both lunch and dinner. 

Nothing more.

Today, the Atkins Induction Diet is far more lenient than its predecessor, due to Dr. Atkins' experiments that he performed on himself. 

Through trial-and-error, Dr. Atkins came up with a realistic weight-loss plan that enabled his patients, and eventually his readers, to personalize the program to fit their tastes, lifestyle, and metabolic individuality. 

Unlike traditional diet programs that tell you exactly what you can and cannot eat, the Atkins Diet allows you to create a personal diet that you can comfortably live with for the rest of your life.

Over the years, the Atkins Nutritional Approach to weight loss has continued to evolve since its humble beginnings in 1972. 

From an Induction Diet that only allowed 2 cups of lettuce, celery, radishes, and cucumber per day to the last version that offered dieters a huge list of acceptable greens, vegetables, and special foods to choose from, Phase 1 of the Atkins Diet continues to encourage lots of healthy choices that were not available in 1972.

Today's Atkins Induction also has different rules.


Wednesday, August 10, 2016

Ready for Phase 2? Here's How to Do the Real Atkins Diet!

Almond Flour Crust Pizza on a paper plate
Almond Flour Pizza
(Photo: Rusty Clark, CC BY 2.0)
Are you ready to move beyond Atkins Induction to the real honest-to-goodness Atkins Diet?  

Good!

You've made a great decision. But first, congratulations on achieving and completing the first phase of the Atkins nutritional approach. I know how hard that was.

Phase 2 will be much easier. It's the space where you start to create your own personalized low-carb diet. To do that, you need to know the best way to transition from a very low-carb diet to a plan that fits your special tastes, activity level, and carbohydrate tolerance but still allows you to lose body fat at an acceptable pace.

What makes the Atkins Diet different from other low-carb programs is the way it builds on the success you experienced during the first 2 to 4 weeks of the diet. By now, you will be deeply into the state of ketosis and your physical appetite will have drastically changed, making it easier to eat at a calorie deficit.

You'll also be predominantly burning fatty acids for fuel, which means you don't have to eat as much protein as you did during the Induction period. The menu I created for one week of Atkins Induction reflected this higher protein intake.

While you still need to eat adequate amounts of protein foods on Phase 2 – about 0.8 grams of protein for each pound of lean body mass you have – you will now have additional delicious low-carb food choices that you can slowly add to your plate.

If you want to one day be a “former” fat person, come along with me and I'll show you how:

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