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.


Success is a mindset you develop over time.

August 19, 2016

What Can I Eat on Atkins Induction?

Have you decided to give the Atkins Nutritional Approach a try?

Do you know what's acceptable to eat on Induction, and what is not?

Even if you've read one of the Atkins books, you still might be confused about what to eat. 

Whether you are doing Atkins 72 or the standard Atkins 2002 diet, Atkins Induction is going to be the strictest phase you have to pass through on your journey to health. Most of the time you spend on the weight-loss phase won't be as difficult as the first two weeks.

However, that doesn't mean that eating the Atkins way is going to be miserable. Phase 1 offers a rich variety of foods that you can choose from, like:

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.

To keep that from happening, and help you in your struggle to stick to the Acceptable Foods List for Induction without cheating, here are 5 fail-proof strategies to help you conquer Phase 1 of the Atkins Diet.

August 11, 2016

How to Do the Atkins Induction Diet Correctly

Classic Atkins Breakfast: Bacon and 3 Fried Eggs
The Atkins Diet Came from 
Dr. Walter Bloom's
Bacon and Egg Diet
Are you sick and tired of weight-loss diets that promise you that 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.

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?  


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, yet still allows you to lose body fat at an acceptable pace. The Atkins Diet shows you how to do that.

What makes the Atkins Diet different from other low-carb programs?

Phase 2 builds on the success you experienced during the first 2 to 4 weeks of the diet. Phase 1 is NOT the Atkins Diet.

August 04, 2016

How Long Can I Stay on Atkins Induction?

Phase 1 of the Atkins Diet requires you to severely limit your carbohydrate intake to 20 net carbs per day, most of which must come from non-starchy vegetables and greens.

However, there isn't anything magical about that 20 net carb number. Twenty is just the number that Dr. Atkins picked, because in his professional experience, that level of carbohydrate restriction enables most people to go into the state of ketosis within a few days.

For many dieters, 20 net carbs per day works extremely well.

Salmon and Green Bean Salad
Salmon and Green Bean Salad
(Photo: Kevin Dooley, CC BY 2.0)
At that level, glycogen (the storage form of carbohydrates) is depleted within two to five days. Low glycogen forces the body to begin to use mostly fats for fuel instead of mostly glucose. With glucose in short supply, the need for insulin goes down. When insulin levels drop, your hunger and cravings evaporate.

When there is less insulin circulating in the bloodstream between meals, it makes it easier to eat less than you were eating before.

Most people also experience a sense of euphoria, increased energy levels, and mental clarity once the body shifts from predominantly burning glucose to predominantly burning fats.

Since tons of water is needed to process glycogen, weight can drop at an amazing rate. I've heard stories of people losing up to 30 pounds during the first two weeks alone. While these types of losses are predominantly water and liver glycogen, seeing the number on the scale drop quickly can be extremely motivating.

Wanting the pounds to keep coming off at a fast clip, it's not uncommon for a brand new low-carb dieter to ask me:

How long can I stay on Atkins Induction?”

August 01, 2016

9 Creative Ways to Make Your Low-Carb Diet More Fun (and Less Boring!)

Kebobs on the BBQ
How to Make Your Low-Carb Diet
More Fun and exciting!
Bacon and eggs, meat, salad, and veggies – day after day.

Sounds boring, doesn't it?

Whether you're just cutting carbohydrates or keeping tract of those calories too, eating a low-carb diet can really feel restricting if you're the only one you know eating that way. 

Low-carb rules make your so-called healthy lifestyle feel like you're on a diet, no matter how many times you try to tell yourself it's not.

When you're starring down at another baked chicken leg or piece of fish, some mushy green beans or broccoli, and a pile of lettuce, thinking about eating this way for the rest of your life can feel depressing. If you allow yourself to get bored with the menu, your emotions will go in search of comfort and tasty treats.

Not good, especially if you're new to this way of eating or don't feel creative in the kitchen because an up-kick in emotions almost always means an increase in emotional hunger and cravings. Limited food choices gets boring fast, but it doesn't have to. There is no reason why you can't make your low-carb diet fun, day after day.