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Your Low-Carb Diet
- Should I eat more calories, less calories, or eat about the same?
- Should I eat more fat, less fat, or eat about the same?
- Should I eat more veggies, less veggies, or eat about the same?
Despite all of the scientific research, eventually you come to realize that you are basically on your own.
It is YOU who decides what you are going to put into your mouth and what you are not. What you choose to do about weight loss is generally based on what is most important to you at the moment.
Most Important Questions to Ask Yourself About Weight LossDo you want fast weight loss?
Or are you comfortable and happy with greater food choices, more variety, an occasional treat -- even if that means losing weight at a slower pace.
Do you have health issues such as gall bladder or liver problems that require you to eat less fat than the average low-carb dieter would recommend?
Do you believe in and/or fear starvation mode?
Do you believe in and/or fear the calorie theory?
Do you enjoy fatty meats? Lean meats? Vegetables? Butter and Mayo?
All of these questions, and more, are questions that each of us have to personally address in order to make the best choices for ourselves because we need to find a weight-management plan that we can live with for the rest of our lives.
The truth is, that no matter which diet plan or low-carb path you choose to enter, weight maintenance isn't going to be a whole lot different than what you did to lose the weight. Whatever you choose, you need to be able to live with it for the rest of your life.
But before you can make that choice, you need to seriously consider a couple of things.
Hunger and Deprivation
The biggest problem with weight-loss diets is the hunger. Can you live with being hungry for the rest of your life? Few people have that kind of strength. I know I certainly don't, so for me, the path of real ketosis is the most sensible of all the options available to me.
The second biggest problem with diets is the deprivation, otherwise known as eating for emotional reasons.
Do you crave sugar or carbohydrates?
Can you stand being in a room where someone else is eating something yummy and you not indulge?
Do you lack the willpower required to abstain from foods that are poisoning you?
How badly do you want to lose the weight?
More than that chocolate cupcake? More than that bag of bbq potato chips? More than that loaf of piping hot, homemade bread?
What you want to do is clear out the glycogen that has been stored in your liver to force your body to turn to its body fat for sustenance. That will change your defective carbohydrate metabolism into a fat-burning machine. To get there, you must cut your carbohydrate consumption down to what Dr. Atkins called biologically zero.
Other than that, there are several ways to go about getting into the state of ketosis.
How to Get Into Ketosis Quickly
Here are three quick ways to enter the state of ketosis, but I'm sure there are many others. These are just the ones that I am currently aware of. Each method is designed to get you into a fat burning metabolism within 3 to 5 days, or less, after which you can then choose (with the help of your doctor) which low-carb plan or path you are going to follow:
Kimmer's Experiment (K/E)
- Eat as much lean protein as needed to satisfy hunger (lean meats, poultry, fish, eggs)
- Basic condiments and spices are okay
- Diet beverages, coffee and tea, as desired, without cream, but a bit of sugar substitute is okay
- Diet gelatin is limited to 1 cup per day
- Chicken and beef broth is fine, homemade prefered
- No alcohol, no cheese
- Eat as much protein as needed to satisfy hunger (meats, poultry, fish, eggs, cheese)
- Fats are allowed in reasonable portions (including cream, and poultry skin)
- Diet beverages, coffee and tea, as desired
- Sugar substitutes okay
- Spices and herbs without sugar, extracts, mustard, horseradish, vinegar okay
- Everything on the M/E list plus:
- 2 cups of loosely packed mixed greens with celery, cucumber, and radishes
- Salad dressings without added sugar are okay (moderate portions)
- Juice of 1 lemon or lime
- Chicken or beef broth is recommended
- Diet gelatin is fine
- Cheese, up to 4 oz per day of hard aged cheese (no cream cheese or spreads)
- Heavy Cream, up to 4 tsp per day
Don't Be Afraid to EatEat according to your appetite. Do not go hungry. These are not weight-loss diets. They are designed to get you into the state of ketosis as quickly as possible, so if you are hungry, please EAT. Don't worry about calories. The diets are working to rid your body of glycogen and, thereby, switch your metabolism from predominately burning sugar to predominately burning fats for fuel.
Once you enter the state of ketosis, your appetite will drastically fall and take care of the calorie reduction needed to start shedding the pounds. However, you are not required to force yourself to eat either. Ketosis is self-regulating. Let your hunger be your guide.
Cautions and Advice
At the end of the 3 to 5 days, it's best to move into a standard low-carb diet.
These diets are only designed to get you into ketosis quickly. They are not typical of a true low-carb diet.
Also, be aware that the Atkin's Flu (also known as the Induction Flu) will be a lot more pronounced when drastically lowering your carbs.
The more heavily you were over-indulging in carbs before, the more pronounced that flu will be, so take it easy, get lots of rest, and up your sodium intake to keep your electrolytes in check.
These flu symptoms are a sign that your electrolytes have become unbalanced, so don't cut down on salt. Eat more salt to help your body readjust quicker.
You will know when you have entered this blessed state because your appetite will become suppressed. You don't need Ketostix to tell you that.