Weight Loss and Good Health The Atkins

This is an updated version of the book I wrote ten years ago to help as many people as I could to lose weight. I felt certain then-and continue to do so-that the widespread dissemination of misinformation about what constitutes a healthy diet had caused that epidemic of weight gain in this country. The book made a greater impact than anyone might have predicted. Its sales exceeded ten million copies, and it was the number one-selling diet and health book in the U.S. for nearly five years. In...

The Fat Fast

The rationale behind the Kekwick diet is crystal clear It forces the body into lipolysis so it burns its stores of fat. Lipolysis cannot take place if there is a significant source of glucose. Since all carbohydrates and some protein convert to energy by way of glucose, eliminating almost everything but fat from the diet forces even the most resistant body into lipolysis. That explains the ninety percent dietary fat component of the Kekwick diet. Lowering the caloric intake accelerates the need...

What Is Hyperinsulinism

Simply put, hyperinsulinism is the condition that results from too much insulin being produced by your body. It's easy to see how this might happen when you realize that there's a relationship between the kinds of foods you eat and the amount of insulin in your bloodstream. Foods rich in carbohydrates-especially sugar, honey, milk and fruit, which contain simple sugars, and refined carbohydrates such as flour, white rice and potato starch-are readily absorbed through the stomach, so they...

Diuretics And Betablockers High Blood Pressure Medications

For your sake, I hope that your inability to lose weight dates from the time you were put on anti-hypertension drugs. The reason In my experience, no medication has proven easier to get off than blood pressure drugs. And, if you can get off of them, since most widely used medications carry considerable side effects, there is an additional motivation to wean yourself. At the top of the no-no list are the diuretic medications, which work by preventing your kidneys from doing one of their most...

Pre Maintenance Prepare for Permanent Slimness

You're almost there All your good work and healthy eating habits have paid off and you now have only 5 to 10 pounds left to reach your goal weight. Give yourself a good pat on the back you deserve it Having said that, I have to insert a note of caution. You may not like what follows, but it is vitally important that you hear it. If you have been racing along the road to your destination, now is the time to put on the brakes. Much as it is tempting to say, I can banish these last pounds in a few...

The Wrong Way to Do Atkins

Over the years, I have been amazed at the way people ignore the advice in this book and devise ways to abuse the Atkins Nutritional Approach by doing it their own way. Here are nine of the most common misconceptions among Atkins abusers 1. Misconception Atkins can be used as a short-term or crash diet. Reality If you do Induction for two weeks to drop 10 pounds and then go back to your old way of eating, you will be treating it as a crash diet. But that goes against everything I recommend, and...

The Four Principles of the Atkins Nutritional Approach

By following the Atkins Nutritional Approach for a lifetime, you will achieve four things 1. You will lose weight. It's hard not to. Both men and women who follow the Atkins approach to weight loss readily take off pounds and inches. For the small numbers who have a truly hardcore metabolic resistance to weight loss, Chapter 20 will go into detail about how to overcome the barriers that prevent a successful outcome. Optimizing body weight is a valuable element of any health-oriented program...

Lipolysis Testing Strips Proof Positive

Lipolysis testing strips (LTS) measure the ketonesthe markers that confirm your body is in lipolysis and the secondary process of ketosis-in your urine. The strips will change to pink or purple, depending upon how many ketones are present. The more ketones you excrete, and therefore the greater degree of ketosis you are in, the darker the color. (Lipolysis testing strips are available under the brand names of Lipostix, which are designed for people following a controlled carb weight loss...

The Path to Diabetes

Let's outline the journey that diabetes typically takes. As you now understand, the modern American diet is grossly tipped toward refined carbohydrates such as sugar and white flour, both of which comprise most junk foods and rank high on the glycemic index. Your caveman body is totally befuddled by such foods. When you eat them, so much blood sugar gets poured into the bloodstream that your pancreas has to pump out insulin as if it were handling an emergency. When you were 18, the superb...

When Insulin Is Out of Whack

We've discussed the issue of excessive insulin output-what the medical profession calls hyperinsulinism-and the inefficiency of insulin usage-what is called insulin resistance. There can be no question that overweight individuals whose weight control difficulties are caused by hyperinsulinism respond best to the Atkins controlled carbohydrate nutritional approach. Even the majority of people who do not lose weight on a 1,000-calorie low-fat diet will lose weight on an 1,800- to 2,000-calorie...

The Carbs That Count

The fact that fiber is not converted to blood sugar makes for an interesting benefit for people doing Atkins, allowing you to sneak in a few extra carbs in the form of high-fiber foods. Let me explain what I mean by sneaking, because it is most definitely not the same thing as cheating. Let's compare a cookie made of white flour and sugar with a couple of fiber-rich crackers. Both contain 10 grams of carbs. But there the similarity ends. Eat the cookie and you'll send all 10 grams of carbs...

Metabolic Resistance Approximate CCLM Range

High 25-40 grams of carbs per day Average 40-60 grams of carbs per day Low 60-90 grams of carbs per day Regular exerciser* 90 or more grams of carbs per day *In this context, a regular exerciser is someone who does vigorous exei five days a week for at least forty-five minutes. You also must conquer your former bad habits and learn how to cope with real-world challenges. Maintaining weight loss is as much a mental challenge as a physical one. For example, you need to eat right even under...

How Youll Succeed

Whether you are an old hand at the weight loss game, or have, at the very least, been on a diet before, the following scenario may sound all too familiar. Determined to succeed, you vowed to go about slimming down the right way. You stopped eating red meat, cooked egg-white-only omelettes with no shortening in a Teflon pan, removed the skin from chicken, ate your baked potato without butter or sour cream and consumed lots of pasta. Frozen yogurt, fruit and sherbet served as dessert. Your...

The Glycemic IndexA Beautiful Tool

The glycemic index is a numerical scale that tells you how fast glucose enters your bloodstream after a specific food is eaten. Most versions of the index, including the one I'll use (see pages 80-82), assign pure glucose the number of 100 and measure the effects of other foods in descending order from there. It's a highly effective system. Note, however, that the glycemic index doesn't tell you how much carbohydrate is in a serving of a particular food-that is why the glycemic...

The Blood Sugar Test

Let's talk about the laboratory test most relevant to people starting Atkins-the five-hour glucose-tolerance test (GTT). If, after reading the last few chapters, you suspect you may have a blood-sugar or insulin imbalance that is contributing to your weight problems, discuss it with your doctor and request a five-hour GTT with insulin levels. Since the onset of diabetes is insidious and damage to the body can occur even before full-blown diabetes is first discovered, it is vitally important to...

Lifetime Protection for Your Heart

The sad story I am about to tell should be as familiar as the back of your hand once you have read the rest of this book An individual with metabolic vulnerability to weight gain eats the sugar-filled, nutrient-impoverished diet of the Western world. It doesn't make him feel great, but he assumes his various complaints are a natural part of getting older. Pounds begin to gather then a few more, then a lot. Now he acquires the risk factors that set him apart from most people who don't have a...

Fact vs Fallacy

Fallacy 1 Ketosis is dangerous and causes a variety of medical problems. Fact Our bodies have only two fuel delivery systems to provide us with energy. Our primary fuel is based on carbohydrate and is delivered as glucose. People who eat three so-called balanced meals every day get virtually all their energy from glucose. But the alternate, back-up fuel is stored fat, and this fuel system delivers energy by way of ketones whenever our small supply of glucose is used up (in a maximum of two...

The Perils of Sugar

The net result was that sugar intake, which had averaged 12 pounds a year per person in 1828, was nearly ten times that in 1928. Remember, too, that if you don't take your sugar straight, you'll find it already sprinkled into a thousand different foods and beverages before they come to your table. There are marked similarities in the diet eaten in all the world's developed countries, so, for now, I'll just mention some statistics for the United States. Once you understand what healthy eating...

The Complexities of Carbohydrates

Carbohydrate is a major category of food, including all the fruits, vegetables, grains and starches. If you choose-as I hope you will-to do Atkins for a lifetime, you must bring some exacting standards to the process of deciding what carbohydrate foods you intend to eat. And make no mistake, I'm determined to teach you how to fashion a great way to eat-long term-not simply a weight loss regimen. When doing Atkins, you will control the number of grams of carbohydrates you eat and will focus on...

The Perilous Path to Diabetes

From the standpoint of saving lives, this chapter should prove to be the most significant one I have ever written. Here's why For the past two decades, two illnesses have escalated so rapidly that they are considered twin epidemics-obesity and Type II diabetes. I might go so far as to say they are Siamese twins. Obesity and Type II diabetes are actually two aspects of a single illness, characterized by insulin resistance (insulin not doing its job in your body) and hyperinsulinism (excess...

Is There a Metabolic Advantage You Be the judge

I can't wait to get you started doing Atkins. But before I do, I want to increase your enthusiasm to a fever pitch. Are you ready to lose more weight and more fat-and keep it off, permanently-than you've succeeded in doing on any other weight loss and weight maintenance plan you've ever tried If so, let me introduce you to your ally, mentioned briefly in Chapter 2 and expanded upon here the metabolic advantage. You'll recall that I said the metabolic advantage would enable you to lose weight on...

Probiotics

Probiotics, or beneficial bacteria, are essential in dealing with yeast. If Candida albicans has overgrown, then repopulating your insides with good bacteria that compete with Candida is certain to be helpful. I recommend that you find a probiotic compound that contains not only acidophilus-which is a direct inhibitor of yeast overgrowth-but also such other beneficial bacteria as bifidobacterium and bulgaricus. Preparations that do not need to be refrigerated are preferable. The best products...

What Is the Nutritional Answer to Diabetes

Earlier in this chapter I pointed out that I have yet to see a study that showed that a high carbohydrate level in a diet is more helpful to diabetics than is Atkins. But I didn't tell you why. Even though the controlled carbohydrate approach was the standard diabetic therapy until 1950, the ADA abandoned it without ever doing a single test comparing it with a controlled carbohydrate eating plan that followed the Atkins approach. Most studies that have been conducted were done with diets too...

The Benefit of Experience

What a dramatic difference In my clinical experience-reading food diaries kept by patients-I have seen time and time again that a diabetic following a high-carbohydrate, low-calorie diet with the emphasis on fat restriction will usually find that such a meal raises his or her blood-sugar level an average of 100 points if tested about ninety minutes after the meal. That same person will note that a steak or rack of lamb or a broiled half chicken plus a tossed green salad with Italian dressing...

Host of Other Health Issues

Here are some further reasons why high insulin levels can lead to big problems Insulin increases salt and water retention, a recipe for high blood pressure. Insulin is directly involved in creating atherosclerotic plaques, which, if not controlled, can lead to heart disease. High insulin levels have been shown to correlate with high levels of triglycerides and low levels of good HDL cholesterol. High insulin levels correlate with increased risk of breast cancer and polycystic ovarian syndrome....

The Great Fat Meltdown

Once you've been heavy for some time, you're in a metabolic trap, a sort of high-walled box created in large part by high insulin levels. You may already have noticed that you're trapped. Certainly, trying diet after diet and failing on all of them is depressing. I know from personal experience and from the comments of thousands of my patients just how tightly the lid of metabolic obesity seems to press down. Fortunately, there is a key to unlatch this box. A perfectly natural bodily process...

The Atkins Kitchen

Having the right foods in your pantry, freezer and fridge will help keep you on track as you learn to cook and eat the Atkins way. The following items will provide the basis for many a satisfying meal, so you'll never find yourself hungry and without any controlled carb options. Canned reduced-sodium beef, chicken and vegetable broths These are the building blocks of soups, stews and gravies. Homemade is best, but feel free to rely on canned or dehydrated broths. In addition to cooking uses, a...

Nutritional Approaches to Health Problems

The most common health complications faced by overweight men and women are complications that arise from the risk factors associated with blood-sugar disturbances, such as hypoglycemia and diabetes, and cardiovascular disease. For these conditions I commonly prescribe the nutrients described below. Again, I remind you that these dosages represent what I often prescribe and might in fact prescribe for you if you suffer from one of these complications For hypoglycemia Basic 3, my Blood Sugar...

An Insulin Assault

Now let's reverse this line of thought. High blood pressure, high triglycerides, low HDL and being overweight all turn out to be consistently associated with high insulin levels. If that's the case, then presumably high insulin itself should predict heart disease. Four significant studies done in Wales, Finland, France and Canada support this theory 1. The Caerphilly, Wales, heart disease study, which observed 2,512 men aged 45 to 59, found a connection between fasting plasma insulin levels and...