Atkins Diet and Low Carbohydrate Support

Having a low-carb messageboard that accepts people that are doing different versions of low-carbing to come to is a god-send. All of you have played a part in my success because you have been supportive of the low-carb diet that works for me. You are a great bunch of people.

Having a personal trainer as a boyfriend is a plus. All joking aside, I have Dan to thank for my success. He introduced me to the CKD, and he planned out the cardio and the weightlifting. I was the one doing the CKD but he got me started. Thanks Dan for being my inspiration. Your passion and love for what you do only make me love you more.

I have been on low-fat diets before and they do work for me as long as I exercise. However, I had never heard of Atkins, CKD, or any other version of a low-carb way of eating. That is where Dan comes in.

New Studies Validate Benefits Of Atkins andamp. Low-Carbohydrate, High-Protein Diets February, 2002 February, 2002. New Studies Validate Benefits Of Atkins andamp. Low-Carbohydrate, High-Protein Diets. San Diego, 2002 is the First Annual Nutrition Week, February 23 - 27 by the NAASO. Four new clinical studies presented in favour of the Atkins Diet and Low-Carb diets. Researchers concluded that the Atkins Diet produced favorable effects on weight, HDL, triglycerides, and retention compared with a conventional....

Low-Fat Author Leads Objective Study against Low-Carb Diets
October, 2000 In a study sited as proof of how unhealthy the Atkins Diet, Protein Power and low-carb diets are in the long-term, the author of High-Fiber Fitness Leads a research team in a study published by the Journal of the American College of Nutrition. Instead of using clinical data, the research emplyed computer software simulation to prove that low-carb diets are not healthy, while the the diet of the rearch leader is

3. Undereating - Most of us choose to follow a low carb WOE after unsuccessful attempts to reduce with the standard lowFAT, calorie-restricted mythologies. Its difficult to grasp the idea of a diet that instructs you to EAT when we are so used to restricting, cutting back and denying hunger. Avoid the tempatation to eat less, thinking that this will boost your efforts and speed up the process. In fact, undereating is one of the surest ways to stall your efforts and bring your weight loss to a grinding HALT. When you go for more than 4 or 5 hours without eating, your body interprets this as a fast, and will adapt very quickly by slowing down your metabolism and conserving your stored energy, ie. your fat. This is exactly what you DONT want.

4. Overeating - In general, its not necessary to restrict or even count calories while following a low carb program. You should eat when you are hungry, and eat until you feel satiated. But dont go overboard. its not a license to stuff yourself to the point of being OVERfull. Studies have shown that eating smaller but more frequent meals lead to more weight loss success than eating the same amount in 2 or 3 larger meals per day. Eat slowly, and chew your food thoroughly. Listen to your body, and learn to recognise when it says enough. Overeating can sometimes be a consequence of meal-skipping as well. You are just so hungry when you do get around to eating, or you may feel you need to make up for the fact that you havent eaten all day. It can really work against your weight loss efforts if you fast all day, thus forcing your body into slowed-metabolism starvation mode, then eat and eat all evening. This night-time eating will trigger the release of insulin, which will cause your body to make and STORE fat while you sleep.

A stall or plateau refers to an extended period of time during reducing efforts where there is no weight loss according to the scale AND no loss of inches according to the tape measure. So if youve been following your chosen low carb program to the letter, and it seems that the bathroom scales have become permanently stuck, take your measurements. Also notice if your clothes are getting looser, or if you can now fit into formerly tight garments. Chances are, you are continuing to lose FAT, but your body is adding lean muscle tissue, especially if you have been doing weight-training exercise as well. And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. If this is the case, you havent stalled at all. your body is just recomposing itself.

This is why its so important to record your body measurements at the very beginning, so youll have a reference as you progress. Dont just measure chest, waist and hip. Other key areas to measure are neck, upper arm, thigh and calf. And yes, having some skinny clothes hanging around helps too. Its a great feeling to have a pair of jeans that previously wouldnt come past your knees to make their way up past your hips, then be able to do them up with pliers, while lying flat, then be able to do them up while standing and be able to breathe at the same time .... and so on.

Its normal for the body to go through adjustment periods while youre losing weight. A plateau lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to QUIT. Check your measurements as noted above, and stick with your program. Low Carbing is about making permanent, lifelong changes. a few weeks is just a brief period in the rest of your life.

One other thing to consider - are you within 5 to 10 lbs of your original goal weight Following a low carb, hi-protein WOE and exercising may have given you an increased muscle-to-fat ratio than you had previously. As noted above, muscle tissue weighs more than fat, but takes up less bulk. Maybe its time to rethink your goal weight. You may already be there. Congratulations. Now you can focus your energies on maintaining your proper weight, instead of struggling to drop a few more pounds.

Now researchers have finally decided that Atkinss diet and other low-carb diets have to be tested, and are doing so against traditional low-calorie-low-fat diets as recommended by the American Heart Association. To explain their motivation, they inevitably tell one of two stories. some, like Stunkard, told me that someone they knewa patient, a friend, a fellow physicianlost considerable weight on Atkinss diet and, despite all their preconceptions to the contrary, kept it off. Others say they were frustrated with their inability to help their obese patients, looked into the low-carb diets and decided that Endocrinology 101 was compelling. As a trained physician, I was trained to mock anything like the Atkins diet, says Linda Stern, an internist at the Philadelphia Veterans Administration Hospital, but I put myself on the diet. I did great. And I thought maybe this is something I can offer my patients.

The answer provided by Endocrinology 101 is that we are simply hungrier than we were in the 70s, and the reason is physiological more than psychological. In this case, the salient factorignored in the pursuit of fat and its effect on cholesterolis how carbohydrates affect blood sugar and insulin. In fact, these were obvious culprits all along, which is why Atkins and the low-carb-diet doctors pounced on them early.

Over the past five years, however, there has been a subtle shift in the scientific consensus. It used to be that even considering the possibility of the alternative hypothesis, let alone researching it, was tantamount to quackery by association. Now a small but growing minority of establishment researchers have come to take seriously what the low-carb-diet doctors have been saying all along. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health, may be the most visible proponent of testing this heretic hypothesis. Willett is the de facto spokesman of the longest-running, most comprehensive diet and health studies ever performed, which have already cost upward of USD100 million and include data on nearly 300,000 individuals. Those data, says Willett, clearly contradict the low-fat-is-good-health message and the idea that all fat is bad for you. the exclusive focus on adverse effects of fat may have contributed to the obesity epidemic.

Crystals Living La Vida Low Carb....
My low carb journey

By Crystal
Saskatoon

My name is Crystal and this is my low carb journey.

I was an extremely hyperactive child my childhood was a nightmare, my kindergarden teacher told my Mom she was a failure as a Mother and I have been overweight since puberty. I weighed about 150 in junior high when all my peers were 110 and 120. I started dieting in grade 10, lost 20 pounds to 130, but was starving all the time went down to 800 calories and constant exercise to lose it and soon gained to 160. Then the summer after I graduated, I couldnt find work, sat around all summer eating from boredom and my weight went up to 180. During college, I went low fat again and lost 40 pounds, but again, I was always hungry and within a year or two I had gained it all back.

In 1987 I discovered TOPS a weight loss group that is low fat/high carb and followed their plan diligently, lost 38 pounds and kept it off for almost a year. I was chapter co-leader and leader, won several awards and was chapter queen, but I was starving all the time. I would eat three heads of lettuce or 10 cups of plain popcorn free foods and still be starving 20 minutes later, so I was constantly eating. I even became bulemic, went on wild binges and did herbal laxative teas or made myself throw up to not gain weight, but I knew this was extremely unhealthy and stopped doing that. Finally could not stay with that constant starvation and depravation and eventually gained all the weight back plus. I also got chronic fatigue syndrome, and no matter how healthy I ate by current health terms I was still tired, overweight and ill all the time. I was even vegetarian for six months, not only did I not get any better or thinner, but my hair started to fall out and I developed severe anemia, despite the fact that I was taking a vegan iron supplement and properly combining my grains and beans to make protiens and eating lots of whole grains and veggies.

I also had constant problems remembering things and staying on top of things, and when I did feel better, I would be really hyper and race at life frantically until I burned out and the chronic fatigue would take over. Its like my brain was always racing or in a fog, and things were not going well. Because of the brain fog I also had 7 car accidents in 10 years although several were not my fault and that just made my health problems even worse.

I had a bad car accident no. 7 in August 1997, and my joint problems and chronic fatigue really took over. By Christmas of 1997 I had hit rock bottom and had given up. Then one morning as I was waking up to my clock radio, there was a radio program of an interview with Dr. John Halowell, author of Driven to Distraction a book on Attention Deficit Hyperactive Disorder, the current name for hyperactivity. I thought Oh yeah, I had that as a child. He was saying that they have recently discovered that more than 50pct. of children with ADHD do not grow out of it - it stays with them into adulthood and can affect their whole life. He read off the 20 symptoms of adult ADHD and I sat bolt upright in bed - I HAVE ALL 20 SYMPTOMS.. It was like a missing piece that made the other pieces make sense.

I sought medical help and was rediagnosed with severe ADHD as well as hypoglycemia. My search for health and wellness to treat those two conditions as well as the chronic fatigue syndrome is what led me to read a book called Your Body Knows Best by Ann Louise Gittleman. In that book, she discusses that there are different metabolism types and blood types that determine what one should eat, and because of my blood type O and metabolism profile the book has a 50 question test to determine this, I should be eating a diet that is high in protien and low in carbohydrates, THE EXACT OPPOSITE OF HOW I HAD BEEN EATING AND HAD BEEN TAUGHT TO EAT... She also believes nobody, regardless of blood type or metabolism, should eat sugar, refined carbohydrates and processed or refined foods. The more I read, the more I learned that the best diet for hypoglycemia and ADHD is also a low carb, high protien diet.

So in January of 1998, I started eating more meat, protein, low carb veggies and cut out starchy carbs like cereal bread, pasta, sugar, potatoes, peas, carrots in order to get my health back. I had previously given up on weight loss - I had stayed at around 174 pounds for about a year and had been told it was better to stay heavy than to gain and lose yo-yo constantly, so at that time I didnt care about the weight. In the first week, not only did I have more focus, energy, calm mental clarity and stable blood sugars, but I lost 7 pounds. I thought its probably only water weight and didnt really get my hopes up. Then as my health, focus and energy levels steadily improved, my weight continued to drop.. I had also been to a naturopath who also did allergy testing and discovered I am allergic to wheat and sugar, among other starchy things and was trying to detoxify my system, and I learned that toxins are stored in fat, so if I wanted to totally detox, losing weight did need to be one of my goals. It was about then February 1998 that I read Dr. Atkins New Diet Revolution and discovered that was basically how I had been eating for a month, but his book helped me understand the why of how it worked and gave me more motivation, guidelines and ideas, so I embraced the Atkins way of life. I have also read Protien Power, Suzanne Summers, Neanderthin, CAD, Sugar Busters and still do read any other low carb books I get my hands on - I have learned and continue to learn much from all of them. Most all low carb plans are a step in the right direction, and whatever low carb plan really works for a person and is easy to stay on without hunger, cravings or ill health, stick with it for life.

Dietitians warn of low-carbo diet dangers

NEW YORK, Oct 19 Reuters Health - Individuals who stick to the high-fat, high-protein, low-carbohydrate diets such as the popular Atkins Diet may risk long-term health problems, according to the American Dietetic Association ADA. The ADA is a professional organization representing the nations licensed nutritionists and dietitians.

You might be setting yourself up for health problems down the road, explained ADA spokesperson Dr. Chris Rosenbloom in an interview with Reuters Health.

The Atkins Diet, and others like it, trigger short-term weight loss through a process called ketosis. Ketosis occurs whenever the body lacks a sufficient supply of carbohydrates, a prime source of energy. During ketosis, carbohydrate-depleted metabolisms turn to other sources, including ketones from stored fat or protein, to satisfy daily energy needs.

So you do lose weight, Rosenbloom said. The first bit of weight loss is water weight, the carbohydrate thats in your muscles, and then as you progress on the diet you will lose some fat, but you will lose some muscle mass.

However, she notes that in my 25 years as a dietitian, Ive never met anyone whos kept the weight off. She said boredom with the no-carbohydrate regimen which eliminates breads and pastas and starchy fruits and vegetables usually causes dieters to abandon the diet, at which point they gain all the weight back -- and more.

Rosenbloom and the ADA believe that this type of diet can have a negative long-term impact on health. Its so high in cholesterol and fat and total fat -- the opposite of what all the health organizations, from the American Heart Association to the American Dietetic Association, recommend, Rosenbloom pointed out. And she noted that the diet is also low in fruits and vegetables and whole grains -- foods with proven health benefits. While some of the vitamins and minerals in these foods can be obtained through supplements, other benefits -- like fiber or phytochemicals -- can only be found at the source.

The Atkins Diet first gained popularity during the 1970s, when Dr. Robert C. Atkins published his bestselling Dr. Atkins Diet Revolution. In an article entitled Answering the Critics, published on the Atkins Center website www.atkinscenter.com, Center representatives note that over 60,000 clients enrolled at their New York City location have experienced the beneficial effects of the diet, including weight loss, improved blood pressure, lower cholesterol, and a lower or completely eradicated dependence on prescription drugs. They also stress that the diet does not involve the elimination of all carbohydrates -- just those that tend to spike blood sugar levels the most.

However, Rosenbloom suggests that individuals concerned with weight loss consult a professional nutritionist or dietitian, who can individualize a plan that works best for the dieters lifestyle. And Rosenbloom stressed that any program that doesnt incorporate exercise is doomed to failure.

In a study sited as proof of how unhealthy the Atkins Diet, Protein Power and low-carb diets are in the long-term, the author of High-Fiber Fitness Leads a research team in a study published by the Journal of the American College of Nutrition. Instead of using clinical data, the research emplyed computer software simulation to prove that low-carb diets are not healthy, while the the diet of the rearch leader is

1. First, and most important, I am going to assume that you have read at least one of the many excellent books explaining low carbohydrate and/or ketogenic diets. Its understandable that someone new to low carbing will have questions and might be a little confused about some information they have read. But it is frustrating when basic questions that are answered in detail in any of the books get asked over and over again - its obvious the person hasnt even bothered to read and inform themself, and just wants a quick guide to the plan. Sorry, doesnt work that way.. If you want to learn what low carbing is all about, read the Low Carb Basics section of our Tips page, and check out one or more of the listed books and websites.

2. Why do I have to read the book I will repeat myself here. Low Carbing isnt just a diet plan, where you follow a regimented menu for a period of time, then go back to old eating patterns once the desired weight-loss is achieved. This is about lifestyle change, learning and understanding how and why food makes you healthy or takes health away. Educating yourself is simply the responsible thing to do.

3. You mean I cant have bread, pasta, rice or potatoes Carbohydrate foods are more than just sugars and sweets. Starches, especially refined starches such as white flour, white rice and white noodles and pasta - the backbone of standard lowFAT diets - are also carbohydrate foods, and are ultimately broken down by the body into sugars. Other carbohydrate-containing foods are cereals, whole grains, beans and legumes, fruits, vegetables, milk and other dairy products. Some meats contain carbs too - liver and other organ meats, clams, oysters, and especially processed lunch and deli meats, sausages, etc.

4. Whats left to eat Protein foods - meats, poultry, fish, eggs, isolated protein powders soy, whey, egg - and fats - butter, pure lard, vegetable oils - are carbohydrate-free. Most cheeses, nuts, seeds and tofu contain a few carbs, but are generally low enough to fit well with a low carb eating plan. Low Carb vegetables - salad greens of all kind, spinach, broccoli, celery, eggplant, zucchini, green beans, asparagus, and much more. Some plans allow for a small amount of low carb fruit as well - eg. berries or melon. Most sugar-free diet foods are suitable, such as soft-drinks, gelatin desserts, etc - but read labels carefully. Sugar-free isnt always CARB-free. Arm yourself with a good food counts book, and you will find plenty of variety to eat. Check out our Tips page for Karen Barnabys ideas to Jazz Up Your Induction , for delicious and fast menus.

5. What about cravings, and withdrawal pains Many people, but not all, experience unpleasant symptoms during the initial period of switching to low carb eating, such as intense cravings for sugars and sweets, or maybe headaches, fatigue or irritability. This is not a sign of illness, or a reason to quit. Your body needs to clear itself of the excess carbs in your system left over from your previous high-carb diet. Once your blood sugar and insulin levels have evened out, you will feel better, and cravings will disappear. Most people find this only takes a few days, for a few though, it may last over a week. The best cure for intense sweet cravings is to eat PROTEIN. Have frequent, small protein-containing meals and snacks throughout the day. this will prevent blood sugar swings which trigger the cravings. Drink plenty of fresh, plain water to keep yourself hydrated and to flush the system of metabolic wastes and by-products.

6. Do I need to check for ketones in my urine Some low carb programs recommend testing your urine for the presence of ketones. Dr. Atkins explains in detail the whys and the hows of ketosis and ketone testing in all of his books. Other programs do not require this testing, and some plans, such as the Zone, are not ketogenic at all. Make sure you are familiar with the plan you have chosen to follow, to find out if daily ketone testing is suggested. Some folks do not bother to test for ketones, even when following a specifically ketogenic diet. They prefer to go by the scales, and how their clothes fit as an indicator of success. Others need the daily reinforcement of knowing they are in ketosis, especially if the scales arent moving. Its up to the individual and the particular program chosen.

7. Do I need to weigh myself every single day This is up to the individual. Some believe in weighing once a week only, because normal day-to-day fluctuations can be frustrating. Others, including myself, weigh every day, because we find it helpful to see the daily fluctuations and possibly using the weight gains and losses as indicators for modifications of the eating plan - eg, over-consumption of fruit causes a gain, so learn to cut back or avoid that food. Women also may experience a gain just prior to their menstrual period. Again, some may choose to avoid the scales at that time, others find it helpful to track their progress. For instance, since low carbing, I now find my monthly weight gain is much less, maybe a pound or two, unlike previously when it was not unusual for me to pack on an extra five or more pounds each month.

8. What about vitamins, minerals and supplements This is up to the individual, but most of the programs recommend taking at least a good quality multiple vitamin and mineral supplement every day. Check the specific guidelines for the plan you have chosen for information on recommended supplements. In any case, check the label to be sure the product you buy is sugar- and starch-free.

9. Whats so important about drinking a lot of water Second only to oxygen, water is the most vital substance required by our bodies, whether we are on a diet, or no diet at all. Yet so few of us do drink fresh, pure, plain water. Instead, we drink soda pop, or tea and coffee, juice or sugary fruit drinks, milk - anything but water.. Drinking LOTS of water is especially important when low carbing, to flush out the metabolic wastes and by-products of all that fat burning. It is generally recommended that you drink 64 fluid ounces of pure, plain water, plus an additional 8 ounces for every 25 lbs you want to lose - every single day.

10. What about caffeine, and alcohol Dr. Atkins recommends avoiding caffeine because it may trigger insulin. Some of the other plans do not make a comment one way or the other. If you find you tolerate caffeine-containing beverages and foods without affecting your weight loss, then you might decide you wish to continue to do so. Other people may find it best to avoid caffeine because it stalls the weight loss, or they experience effects such as jitters, nervousness and insomnia. Caffeine is most commonly found in coffees, but is present also in teas, chocolate, colas and some other soft drinks, as well as some pain-reliever tablets and cough remedies. Read the label carefully if youre not sure. Alcohol is generally considered low carb, in the form of unsweetened distilled spirits or bone-dry wine. Be aware though, that alcohol is a readily-burned fuel, and as such, your body will use it instead of your fat as an energy source. Moderation is the rule. Another problem is of course, a few drinks may impair ones judgement, leading to eating indiscretions and high-carb bingeing. Be aware, and be prepared. If you plan to have some wine or a mixed-drink, make sure you are having it with some protein food, and drink plenty of water before and after too. And make sure your mixed drink is made with zero-carb mixer, such as club soda or diet soft drink.

11. What about artificial sweeteners More and more, people are finding they react unfavourably to aspartame Equal, Nutrasweet and are choosing to avoid it, although it is certainly the most commonly used sweetener in commercial diet products. In Canada, many diet products are now made with a blend of aspartame and acesulfame-potassium ace-K, Sunette, a non-absorbed, non-caloric, 0-carb sweetener, which ultimately means LESS of either product is required to provide a sweet taste. Sucralose Splenda is a relative newcomer to the artificial sweetener family. It looks and tastes like real sugar, and is heat-stable, which means it doesnt lose sweetness when you cook or bake with it. So far, it is passing all safety tests with flying colours, and appears to be well-tolerated by just about everybody. More and more commercial products are being made using sucralose, so keep an eye on your grocers shelves. Cyclamate Sucaryl, SugarTwin is also widely available in Canada, but only as a tabletop sweetener. It is not used in commercially prepared foods or beverages. There is still a small amount of controversy that cyclamate MAY be linked to some forms of cancer in lab rats, but it has never been proven in humans, in over 30 years of product consumption. The choice is yours. SugarTwin is slightly lower in carbs than Splenda, and is also heat-stable and suitable for use in cooking and baking. It also comes in a brown sugar flavour, which some enjoy. Many cooks find that mixing sweeteners enhances the sweet taste, lessens any bitter after-taste, and reduces the total amount of sweetener required. For example, if a recipe calls for 10 packets of Sweetener A. you could try mixing 4 packets each of Sweetener A and Sweetener B to achieve the same sweet taste.

12. What are protein powders, and protein shake mixes There are three basic kinds of protein powder/shake mixes - soy isolate, whey protein isolate, and egg. They are usually available in flavours such as vanilla, chocolate or strawberry, and occasionally in plain or unflavoured as well. Protein shake mixes are handy and versatile to make a high-protein, low carb snack or meal-replacer. Note** read the label to make sure the product you buy is indeed low carb. Some sport drinks and weight or muscle gainer formulas are very HIGH in carbs. Make a visit to your local health food or sport nutrition store, and see what they have to offer. Dont be put off by the pictures of muscle-bound athletes on the canister.. Unflavoured soy and whey protein isolate powders are also great to use in cooking, to boost the protein content of recipes.

13. Do I need to exercise Anything you do to move your body will burn fat. Since youre not eating carbs for fuel, this will further enhance the fat-losses induced by a low carb diet. Exercise also builds muscles. increased muscle will boost your metabolic rate, thus burning even more fat. There will always be some person to say they didnt lift a finger and lost weight, but for most of us, any exercise will definitely help our efforts. It doesnt have to be elaborate, you dont need to invest a fortune in expensive equipment or annual gym fees. Walk the dog, play with the kids, dance around the living room. Just get moving, because it will help you lose weight and its FUN.

14. I cheated. Do I need to start over It would be a good idea to go back to Induction or early Intervention levels of the low carb plan you have chosen to follow, for a week or at least a few days to clear the excess carbs from your system and to get back into fat-burning mode. Many low carbers experience unpleasant symptoms after a high-carb cheat, such as nausea, bloating, diarrhea, mood swings - all brought on by the sudden surges and dips in blood sugar and insulin. This becomes a great motivator to stick with the low carb WOE, and to not stray very often.

15. What are hidden carbs Generally, plain meats, poultry and fish contain no carbs. However, commercially processed meats, etc can have carbs added that you may not suspect - sausages and meatloaves may contain breadcrumbs, milk ingredients and sugars. bacon, ham, pastrami and other cured meats are made with sugar, corn syrup or dextrose, and many canned fish products contain sugar or starch-added sauces. Always read the label to be sure. Other sources of carbs that often get overlooked are coffee, and the cream and packets of sweetener used. These can add up quickly if you drink a lot of coffee through the day. Coffee has 0.8 carb grams for a 6 fluid ounce cup. Thats a small cup. Think about it, especially during Induction or early Intervention phases of your low carb program. Avoid anything lowfat, they are almost always high in carbs. Salad dressings and condiments can add up too, and make sure you are accurately measuring your allowed vegetables. 1/2 cup of broccoli is not 2 cups of broccoli. And remember to count the carbs in those breath mints and sugar-free gum. Cheese and cream are often overlooked as a source of carbs, so know how much you are consuming. If you are honest and accurate, you will see that there really are no hidden carbs. Read labels carefully, and get yourself a good carbohydrate gram counter.

Our Chef in the News. Karen Barnaby on Low-Carbing April, 2002 Anyone who knows Vancouver chef Karen Barnaby can attest that her generous laugh was once matched by her proportions. Shes not a tall woman, but three years ago she tipped the scales at 235 pounds. Today, she weighs 165, and joins a growing list of celebrities -- including Jennifer Aniston -- who credit low-carb eating for the dramatic change. ....

Omni Hotels goes Low-Carb Tuesday May 1, 2001 Unlike other healthy menus that offer only low-calorie choices, the Ideal Nourishment selections are designed to appeal to a variety of dietary needs. The menu includes entrees in several categories for guests to select from, including heart-healthy, high-protein/low-carbohydrate, low-sodium and vegetarian, as well as sugar-free desserts.

The Trick to Counting CarbsThursday November 09By Paul Wolf, From myprimetime.com Bob Haber had done the dieting thing always with the same so-so results. But earlier this year the 43-year-old television station director lost an impressive 23 pounds.

Why Low Carbohydrate Diets are Correct and theUSDA Food Guide Pyramid is Wrong GUAYNABO, Puerto Rico--BUSINESS WIRE--May 18, 2000--Whilecontroversy continues between low carb diet advocates and nutritionexperts, one physician claims to have found the answers we seek.

Constipation

Diarrhea

Irritable Bowel IBS

Constipation and diarrhea happen to everybody at one time or another. Changes in the diet and eating habits, food choices, stress, illness, medications .. these all affect the digestive process. Some low carbers experience diarrhea in the early days of Induction, as their bodies get rid of excess carbohydrates, and ketone production begins. Then constipation becomes a problem, not because of low carbing per se, but from lack of fiber. Whole grains, legumes and fruits, are the usual sources of dietary fiber, but of course these foods are restricted during the early phases of a controlled-carb program.

Some general suggestions for overall bowel health and regularity include

eat a variety of foods, including low carb high-fiber vegetables, leafy greens and salads

drink lots of water

get regular exercise

CONSTIPATION

Its been said some folks take a week or more for the first movement, after switching to low carb. If your previous diet was full of highly processed and refined sugary starch carbs, changing to eating more meats and low-starch vegetables will take a bit of adjustment. Once you do go, things will return to a regular pattern. The constipation problem may be from a combination of things. Definitely more fiber from vegetables and whole fruits, if allowed, and/or a fiber suppelement such as psyllium or ground fresh flax seeds will be helpful. Also, drink more WATER.

Chronic constipation can be a symptom of low thyroid. Whether or not theres adequate fiber and bulk in the diet, this can cause slowed metabolism and a sluggish bowel. What happens then is that water gets reabsorbed from the colon, and things become, um .. hard as a rock. Check with your health care provider if you think low thyroid might be a problem for you.

Many medications, both prescription and over-the-counter can cause constipation as a side-effect. Most notorious are pain-killers, especially codeine and other opiates, as well as antidepressants, iron pills and diuretics. Some calcium carbonate supplements can be constipating as well.

Laxatives are not an ideal solution, perhaps for occasional use only. Even the natural herbal types, senna leaf and cascara sagrada can be habit-forming. What they do is irritate the bowel, causing it to spasm ... and the spasm is what stimulates the bowel to move. However, it would do no harm to add a stool softener such as Docusate Colace ... its not absorbed at all. it helps the stool hold onto water, and is not habit-formimg. Its important to remember that its NOT a laxative. you still need to ensure adequate fiber and water intake. Docusate Colace is very safe to use, but read and follow the directions and precautions on the package carefully.

Some other suggestions -

Drink plenty of water and other carb-free fluids. This will help to keep the bowel contents moist.

Take a fiber supplement such as sugar-free Metamucil, or plain psyllium husks, which you can buy in bulk at a health food store. Psyllium absorbs a great deal of water, thus adds bulk to the bowel contents. Warning - definitely drink lots of water with this, to prevent it from turning to cement. Also, do not take psyllium at the same time as other medications or supplements .... the high-fiber will inhibit the absorption of other pills.

Exercise. Keep the whole body moving, this will get the bowel moving.

Try this yoga exercise ... stand tall, shoulders back ...breathe in deeply, then out ... 2 or 3 times. When the last breath is OUT, hold your breath, then suck in your gut and quickly push it out again. No kidding. Do this several times in quick movements while still holding your breath --- the rhythmic abdominal ripples will help to stimulate peristalsis, the bowel motion. Take a few more cleansing breaths, and repeat.

Are you consuming enough fats and oils You do indeed need to ensure an adequate intake of fat ... olive and flax oil are good, add a Tbsp of either of these to the dressing you put on your salads. These will help prevent things from turning into a hard, dry rock.

Add some variety to the vegetables youre eating. If the salads you eat are composed mainly of the pale iceberg lettuce, its full of water, and not a lot else. Choose dark green lettuces, romaine, endive and raw spinach especially is amazing for its ability to get things moving. Have a serving of lightly steamed, high fiber veg. such as broccoli,asparagus .... or spinach.

Cut out ALL salt for a couple days. So no ham, bacon, or bottled salad dressing, mayo, mustard, pickles or diet soda pop soda = sodium. This will help get rid of fluid retention and bloat ... sometimes the abdominal bloat itself creates pressure which slows the bowel.

Try a cup of hot but not boiling water with the juice of half a lemon -- use fresh lemon juice, not the bottled type, which has sodium citrate in it. Drink this first thing in the morning, and again late afternoon, if no result. The lemon juice does have a few carbs 2.5, but in this case, theyre important

DIARRHEA

Transient diarrhea is not unusual for a few days, maybe a week, right at the beginning of Induction. This happens as your body rids itself of excess carbs, and the fat-burning process of ketosis begins. But it should settle down.

Is this new way of eating WOE a radical change for you If youre used to eating a lot of highly processed white food - white bread, white rice, white sugar, white flour, rice krispies, bagels, donuts, chips and the like - it may take your intestinal tract a few weeks to adjust to the new and improved diet consisting of REAL food, meats, vegetables and salads.

Are you eating any of the low carb protein bars, or maybe having a few sugar free candies or chocolate bars These things are sweetened with glycerine, sorbitol or maltitol or some other sugar alcohol. These sweeteners are not completely absorbed from the small intestine, and are notorious for causing diarrhea, gas, etc.

Are you eating a lot of homemade low carb desserts and treats, like cheesecakes, chocolates and artificially sweetened whipped cream things The artificial sweeteners that you buy to use at home contain maltodextrin, which helps give it bulk, and makes it look and and measure just like regular sugar. While the sweetener itself doesnt cause any problem, this dextrin made from corn usually can. So go easy. Note that the maltodextrin is NOT added to artificially sweetened soft drinks, drink powders or diet gelatin.

Some suggestions -

If its just a matter that the stools are loose or a bit watery when you do go, this is not a real problem, and should correct itself in time. Try taking a small dose of sugar-free Metamucil or plain psyllium husks you can buy these cheaply at a health food store before meals. This stuff isnt just for constipation.. The fiber will absorb the excess water in the stool, helping to bulk and firm things up a bit.

If youre not used to eating raw vegetables, and are now eating salads every day, that could be a bit of a problem. Try using lightly steamed vegetables, chilled and served with a vinaigrette for now. Another thing might be to make sure you are chewing the raw veggies thoroughly. Sometimes theres a tendency to stuff a mouthful of lettuce in, then wash it down with a big swig of water. Thats hard on the gut if its not used to it. If you think this might be the culprit, and theres also a bit of gas problem, you might consider using Beano for a few weeks, until your system adjusts.

If your diarrhea is accompanied by a lot of gas, bloated abdomen, cramps and urgency, this is a sign of some food intolerance. You need to be a sleuth to find out what it is. It could be something obvious, like a vegetable youve never had before, or it could be a food additive, like an artificial sweetener or the citric acid in diet soda pop.

If youve been eating lowFAT - highCARB for ages, and now are eating low carb but a lot more FAT than youve been used to, this could cause loose stools, but its transient, and will disappear as your body adjusts.

Some medications can cause diarrhea as a side effect. These include antibiotics, some heart and blood pressure medications, antacids, magnesium supplements. The diarrhea and bowel distress caused by antibiotics can be helped by taking acidophilus supplements .... just be sure not to take at the same time as the antibiotic dose.

If you are suffering abdominal distress including diarrhea, and also fever, headaches and fatigue, this is a sign of infection. Get thee to the doctor at once.

IRRITABLE BOWEL IBS

Irritable Bowel Syndrome IBS is a common disorder of the intestines that leads to crampy pain, gassiness, bloating, and changes in bowel habits. Some people with IBS have constipation, others have diarrhea, and some people experience both. Sometimes the person with IBS has a crampy urge to move the bowels but cannot do so. IBS, however, is not caused by inflammation and should not be confused with another disorder, ulcerative colitis.

The cause of IBS is not known, and as yet there is no cure. Doctors call it a functional disorder because there is no sign of disease when the colon is examined. IBS causes a great deal of discomfort and distress, but it does not cause permanent harm to the intestines and does not lead to a serious disease such as colitis, Crohns or cancer. Often IBS is just a mild annoyance, but for some people it can be disabling. They may be unable to go to social events, to go out to a job, or to travel even short distances. Most people with IBS, however, are able to control their symptoms through medications prescribed by their physicians, diet, and stress management.

This makes an excellent pita/wrap bread with very low carb count.
It also makes a good pizza crust as well.

In this section, we have placed a request for any links to research and studies proving low-carb diets to be unhealthy.

Low-Carb Library

Atkins for Life March 2003
By Dr. Robert C. Atkins

Dr. Atkins latest book complements the previous Dr. Atkins New Diet Revolution bestseller. Whether youve lost weight doing Atkins and want to make your success permanent or youre new to Atkins and are concerned about your health and weight control, Atkins for Life is for you. Filled with advice and tips on navigating the everyday challenges that come with eating low carb in a high carb world, the book provides a simple and straightforward lifetime program that anyone can follow. With Atkins for Life, finding your ideal weight and staying there has never been so easy or so good.

Low Carb Basics

By Doreen

If you are new to a low carbohydrate way of eating WOE, you no doubt have many questions about how the plan works, and what to eat and not eat. What are the rules Where can one find lists of allowed foods Well, the best advice I can give is that you really need to read any or all of the excellent books on the subject. Low Carbing is NOT a short-term, quick-fix fad diet, where you follow a formula - eat this for breakfast, this for lunch, this for supper - for a few weeks, lose a few poounds then go back to your old eating habits.

It is vital that you understand low carbing really is about lifestyle change. Youve probably noticed on the different sites youve visited that people refer to this as a WOE, or WOL way of life. You MUST learn to recognize how food makes your body feel, and how to feed it properly. Low Carbing isnt just about cutting out sugar and starchy food. It also means replacing all those carbs you cut out with quality protein foods, and quality fats as well.

Below is a very basic, non-scientific explanation of how low carb eating will benefit your health and help your weight loss efforts. More specific questions are addressed in the FAQ section of the Tips page.

Many people cannot eat large amounts of carbohydrate foods - sugars and starches - without making and storing body FAT.

ALL carbohydrates, except for dietary fiber, are ultimately broken down into simple sugar molecules by digestive processes.

The body will not burn fat for fuel as long as there is a steady supply of quick-to-burn sugar. Inversely, without sugar, the body will be forced to body fat for energy.

The breakdown of fat will produce energy for the body, and ketones, which are eliminated in the urine.

Insulin levels are stabilized because the pancreas no longer has to pump out large amounts in response to sugary, starchy meals or snacks. Insulin not only helps sugar enter the cells for fuel, it also promotes the conversion of excess sugar into FAT.

So now, you are not only burning fat for fuel, you are also no longer making and storing body fat.

Without surges and dips in insulin levels, your blood sugar remains stable.

Result. You no longer have cravings and blood sugar swings. The presence of ketones helps control hunger. You lose fat and you lose weight.

There is a vast difference between low fat and low carbohydrate diets. The standard low-fat/low-calorie weight loss diets basically starve the body, and both fat and muscle end up being burned for fuel. You lose weight, but the loss of lean muscle tissue only serves to reduce your metabolic rate, thus slowing your efforts even more. With a properly planned low carb program, your body will burn mostly fat, and will preserve the lean muscle. If you exercise, you will add lean muscle while losing fat, which will increase your metabolic rate, and increase the fat-burning effect. Muscle tissue weighs more than fat, but takes up less bulk, so you may find yourself getting smaller in size without seeing a drastic drop on the scales. This makes it a good idea to check your measurements at regular intervals. Another difference between lowfat and low carb diets is the absence of cravings and hunger pangs. Until the excess carbohydrates are cleared from the system, there may be intense cravings. Once this is past though, the insulin and blood sugar levelling effects will serve to curb cravings. And most low carbohydrate plans allow unlimited amounts of allowed foods, so you eat when hungry, and as much as you need to ease your hunger.

The information presented here is very basic. It is best for you to arm yourself with as much information as possible by reading at least one of the books listed below. If you cant buy your own book, you may be able to borrow a copy from your local library. It will help you better understand the added health benefits of a low carb WOL, such as improved cholesterol levels, lowered blood pressure and other ailments. *NOTE* - please remember that although these programs are all low carbohydrate, they are each different to some degree. Foods allowed in one might not be allowed in another. It might be a good idea to familiarize yourself with more than one plan before deciding which one is best for you and your lifestyle and personal situation.

The Atkins Center for Complementary Medicines Experts Available to Offer Solutions to the Diabetes Epidemic

NEW YORK, Aug. 24 /PRNewswire/ -- Todays warning from the Centers for Disease Control about the snowballing diabetes epidemic is old news at The Atkins Center for Complementary Medicine, where clinicians have been reversing and preventing Type 2 diabetes with drug-free protocols for many years.

Type II diabetes can often be controlled with diet and exercise alone. A high-protein, low-carbohydrate diet, paired with nutritional supplementation, is almost invariably helpful in normalizing blood sugar, promoting weight loss and reducing other cardiovascular risk factors associated with this condition.

Meals containing less than 10 grams of carbohydrates elevate blood sugar levels considerably less than the standard ADA dietary recommendations, often 100 to 200 points less. Such a diet produces dramatic improvements in glucose and glycohemoglobin levels. The goal of therapy for any Type II diabetic must be to lower both the glucose and the insulin levels. only a low-carbohydrate diet accomplishes both these goals.

In addition to diet and exercise, there are several vita-nutrients that stabilize blood sugar. chromium, vanadium, alpha lipoic acid, and vitamin E, among others.

Atkins Center experts stand ready to explain to your audiences the real reasons why this epidemic is out of control and offer up simple, safe and effective solutions.

SOURCE. The Atkins Center

List food items based on food group and sort them by carb-count, protein or fiber content.

Which low-carb plan is right for me This section is presented by our Active Low-Carber Forum members. Each plan is presented by a member who have read, and followed the plan. This should provide a more accurate summary, and more useful insight than commercial editorials. Browse through the plans to determine which plan is right for you. Please note, these are just brief presentations, and in no way should substitute the need to consult your doctor, and read the book.

The Harvey-Banting Diet, 1862 By Andy Davies Banting published Letter of Corpulence at his own expense, to make this great new diet available to others, but he professed no medical knowledge, so the pamphlet does not contain a physiological explanation for how the diet functions. But the inquisitive mind can turn for this to his medical adviser....

The Atkins Diet 1972 By Andy Davies It is wholly inappropriate to think of the Atkins Programme in terms of just one diet. The essence of the Atkins system is to provide a series of dietary phases through which the majority will pass sequentially, as they successfully lose their excess weight. Additional diets are provided for people who ....

Protein Power 1995 By Natrushka PP and PPL were written by Michael and Mary Eades, two medical doctors practicing in Colorado. In 1995, they wrote Protein Power as a guide to better health and weight loss through diet, nutrition, supplementation, and exercise. In 2000, they followed up Protein Power with Protein Power Lifeplan, which was similar but...

Schwarzbein Principle 1999 By Joanna, Lisa and Gypsy After a few year of watching these patients get worse on the standard low-calorie, high-carbohydrate, low-fat, low-protein diet, she began to experiment with a lower carb way of eating. She discovered to her surprise that a diet that included red meat, butter, eggs, real cream, lots of low-carb vegetables and moderate amounts of ...

The Eskimo-style meat-only diet - Dr Blake Donaldson 1929 By Andy Davies Nutritionists today would probably be highly critical of the Donaldson diet even after target weight had been achieved. This is in spite of the fact that Eskimos have lived well on this kind of diet for many thousands of years, and in spite of the year-long experiment in which two doctors ate a meat-only diet without once having any vitamin or mineral deficiency, including....

Life Without Bread 2000 By Stephen Byrnes, PhD, RNCP The book begins with a definition of just what low-carb nutrition really is, followed by an historical survey of the approach by various doctors and nutritionists including such luminaries as William Banting, Weston Price, Vilhjamur Stefansson, John Yudkin, and Carlton Fredericks. In Lutz and Allans definition, the low-carb diet should include no more than 72 grams of carbohydrates a day. The rest of the diet should be made up of ....

Scientists may be close to finding out why low-carb diets, such as the Atkins diet, are more effective than low-calorie diets. In a paper published last week in the Nutrition Journal, researchers from SUNY Downstate Medical Center show that low-carbohydrate, high-protein diets can be expected to be more effective for weight loss than low-fat diets. Their supposition goes against long standing prejudices of the nutritional community which for years have claimed that only calories count in the battle to lose weight.There are numerous examples of low-carbohydrate diets being more effective than low-fat diets with the same number of calories.