Read The New Atkins Made Easy Online
Authors: Colette Heimowitz
The New Atkins Made Easy (18 page)
Q.
How long do I need to continue with salty broth or another salt source?
A.
As long as you're no longer having symptoms of dehydration or electrolyte imbalance such as fatigue, dizziness upon standing, leg cramps,
or constipation, you can stop, regardless of whether you stay in Phase 1 or transition to Phase 2. Continue to salt your food normally and drink plenty of fluids. Feel free to continue with the broth if you find it filling and soothing.
Q.
I've had trouble transitioning from weight loss to weight maintenance in the past. How can I keep the pounds off this time?
A.
If you previously lost all your excess weight in Phase 1 before trying to maintain your new weight, I strongly suggest you follow the Slow and Steady path this time. In
Chapter 8
, you'll find techniques to help you stay in control over the long term.
Q.
If I miss berries more than nuts and seeds, can I add them back first?
A.
As long as you can control your portions and proceed with caution, you can reorder the introduction of Phase 2 (Balancing) acceptable foods on the Carb Ladder. However, nuts and seeds are full of protein and fat, making them more satiating than berries, although both are relatively low in carbs.
Q.
If I'm extremely overweight, is it safe to exercise?
A.
Yes, in general, but consult with your physician first. Once you have the go-ahead, your best bets are activities that don't stress your joints, such as chair exercises, swimming, pedaling a reclining stationary bike, and water exercises. Walking and bike riding are also good choices.
Q.
How can I determine the carb count of a restaurant meal?
A.
Most casual dining and fast-food chains offer nutritional data online, so you can decide ahead of time what to order. (You may have to subtract fiber from total carbs to get Net Carbs.) Some apps allow you to subtract or add certain items such as a roll, mustard, or tomato on a burger, for example, or see the impact of grilled chicken with and
without fries. Certain states and municipalities also require that nutritional data be provided or posted. Nonetheless, you're often on your own, which is where the Atkins mobile app and Atkins Carb Counter come to the rescue.
In the next chapter, we'll discuss how to gradually move up the Carb Ladder, reintroducing more variety and more grams of Net Carbs back into your meals as you continue to slim down. This is all part of finding your personal carb balance. We'll also probe how to troubleshoot a weight-loss plateau and other issues. But before that, let me introduce you to Heather H., whose embarrassment over her size had made her a virtual hermit. Before embarking on Atkins, she did her homework to make sure she knew how to do it right. And she has, as her impressive results make clear.
SUCCESS STORY
PREPARATION IS THE SECRET TO SUCCESS
VITAL STATS
Daily Net Carb intake: 20 grams
Age: 43
Height: 5'5
1
/
2
'
Before weight: 330 pounds
After weight: 195 pounds
Lost: 135 pounds
Heather H. had spent her thirties hiding from life, too embarrassed to go out in public. During that time the Mountain Home, Arkansas, resident had developed type 2 diabetes, along with diabetic kidney disease, high cholesterol, and severe sleep apnea. Although Heather had tried other diets, including Atkins, without success, the idea of facing her forties in the same sorry shape was unacceptable. She was ready to enjoy life, and she knew Atkins was the key that would open that door. Heather relates her inspiring tale.
I had always been a big girl, but I was in a terrible marriage and really let myself go. My endocrinologist said that although my kidney disease was in an early stage, if I didn't get in shape I could lose one or more limbs. The only thing that was going well was my work. I work at home developing software for public education. I had done Atkins in 2003 and lost 60 pounds, but after having a miscarriage, I regained the weight.
What did I eat? The better question is what didn't I eat. I'd have potatoes, bread, sweets, cookies, and all the other things that were wrong for my metabolism. I was never a moody eater and I'd eat regularly, but my meals were two or three times as large as a normal meal.
When I was ready to lose the weight once and for all, I took my time. I spent two months reading
The New Atkins for a New You
, finding low-carb recipes, and planning menus. I also started preparing for a total life change. I knew that once I started I would remain on Atkins forever. Potatoes, pasta, and pastries are just not an option for my body. I also started walking for thirty to forty minutes every day around the neighborhood.
I began Atkins in May 2011, the day after my forty-first birthday. My family was wonderfully supportive. Within six months I'd lost 95 pounds, my blood sugar levels were excellent, my cholesterol had improved, and I am no longer classified as having diabetic kidney disease. I'm also able to sleep again without the aid of the CPAP (continuous positive airway pressure) mask. The weight comes off more slowly now, but I've lost 135 pounds and am working toward my goal weight of 175 pounds.
I'm totally into Atkins, but I'm not really into cooking. And I'm not really a breakfast person, so I usually have an Atkins barâmy favorites are the Peanut Butter Fudge and the browniesâor a shake instead. I always read labels, and believe me, sugar is everywhere. I have the Atkins Carb Counter app on my smartphone, which really helps me, especially when I'm eating at a new place. I also have menus from all over for takeout. As I said, I like to be prepared!
How much I weigh is not as much of an issue to me as my health and how I feel. Still, I've gone from wearing size 6X jeans to size 12. Yay! It feels so nice to be able to breathe, to tie my shoelaces, to get into a car and not have to push the seat all the way back to fit in. Even little things like riding a bike and being able to sit comfortably in a movie theater or restaurant are simply amazing! I've regained my confidence and am no longer ashamed to be seen in public.
Losing weight helped me make the decision to divorce my husband. Dating again is strange but fun. My daughter is so proud of me, and I'm proud to be a role model for her. For the first time in twelve years I really want to get out and do things. I feel great and I want to see the worldâand the world to see me!
MAKE IT EASY
Be sure there's always plenty of food in the house by cooking up a big batch, so when you get hungry, you aren't tempted to eat the wrong thing. Peanuts are my favorite snack. Just be sure to portion them out in 1-ounce bags
. âH.H.
BEGIN TO FIND YOUR PERSONAL CARB BALANCE
I
'll bet you're looking forward to savoring strawberries, blueberries, melon, cottage cheese, yogurt, and more, along with the nuts and seeds you've probably already reintroduced. If you've chosen to take the Slow and Steady path by starting to climb the Carb Ladder, you'll begin to explore these and other foods that will add delicious variety to your meals. (If you've chosen the Fast Track, see “Remaining in Phase 1âfor Now,” page 130.) Patience is essential for an easy transition from Phase 1 (Kick-Start) to Phase 2 (Balancing).
Instead of adding these foods all at once, start with the berries and other acceptable fruits listed on page 111, introducing them one by one. Wait a couple of days at the very least after you reintroduce blueberries, for example, before trying strawberries or cantaloupe, to gauge your response. If one fruit doesn't cause cravings or stimulate your appetite for more, try another. Then, and only then, move on to the dairy products listed on page 112, at the same time increasing your daily Net Carb intake by 5 grams. By slowly exploring greater flexibility and freedom of choice as you move up the Carb Ladder,
you can ease from one phase to the next while continuing to experience the empowering sense of control to which you've become accustomed.
You'll use this latitude to begin the process of finding your personal carb balance, the amount and variety of carb foods you can consume while continuing to lose weight, feel great, and remain in control of your appetite. If you're on the Slow and Steady path, you're likely to spend a significant amount of time and lose most of your excess weight in Phase 2. Depending upon how sensitive you are to carbs and how much weight you want to lose, this could take anywhere from several weeks to a number of months. But regardless of the amount of time it takes, follow the rungs of the Carb Ladder and the suggestions below to ease the process.
Initially Phase 2 (Balancing) of the New Atkins is very similar to Phase 1 (Kick-Start). You take the first baby step as you increase to 25 daily grams of Net Carbs. As long as you anticipate certain situations, you'll retain that sense of control over your appetite and intake, although you may have to make some midcourse corrections. You'll likely experience several things in this phase.
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The pace of your weight loss may slow.
Unless you have lots of weight to shed, the rapid weight loss that you may have experienced in the initial phase usually slows down. This may not happen immediately, but when it eventually does, be prepared, understand that it's perfectly normal, and adjust your expectations accordingly. After all, as you slim down, each banished pound represents a greater percentage of your remaining weight. And weight is only one measure of your success. Equally important are your energy level and mood.
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Your hunger level may increase.
As you add more carbs and reintroduce certain foods you may find yourself hungrier than you were in Induction. This makes it all the more important that you not go too long between meals and snacks and continue to eat the recommended amounts of protein and fat.
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Cravings may return.
After thinking you were permanently rid of the cravings that almost miraculously disappeared in your weeks in Induction, you may find that it's hard to stop eating certain foods or they make you crave other carb foods. We'll discuss how to deal with cravings below.
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You may experience weight-loss plateaus
. This can happen at any time but is increasingly likely the longer you spend losing weight. Your body has its own internal logic, as you'll learn in “A Plateau Calls for Patience,” page 140.
REMAINING IN PHASE 1âFOR NOW
If you've decided to stay at 20 grams of Net Carbs for the time being but have added back nuts and seeds, read this chapter to learn what to expect when the time comes to transition to Phase 2. Again, you should do so
no later
than when you're 15 pounds from your goal weight. On page 140, I'll address the issue of weight-loss plateaus while you're still in Phase 1. Remember, you can move to Phase 2 at any time if you desire more variety in your carb choices.
If you followed the guidelines in the previous chapter (
page 108
) to the letter, you probably found your first week smooth sailing. However, if you overdid thingsâperhaps overindulging in peanuts, for exampleâyou may need to rein in your enthusiasm. Also, if you have a very low tolerance for carbs, even the slight increase to 25 daily grams of Net Carbs might have slowed down weight loss. Let's try to tease out
whether all is well or you need to make a minor adjustment. Start out with your usual weekly weigh-in and measurements. Then answer these questions.
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Did you lose any weight?
If so, and if you can say with certainty that you're doing Phase 2 (Balancing) properly, relax. If the number on the scale didn't represent as great a loss as the week before, understand that you cannot expect to lose the same amount of weight week after week, particularly once you leave the initial phase of Atkins.