Modification: If your weight loss
greatly diminishes, usually
around the 2 months, cut down on net carbs (fiber). The gut bacteria--like with
a cow--metabolize
the fiber extracellularly (outside the cell) and about 60% of the digested
fiber (glucose) will be absorbed by the intestines, the remaining by the
bacteria. With lots of fiber the insulin
level could rise, then the fat tissue hormone leptin will in about 2 months
lower metabolism and increase hunger.
Insulin besides regulating uptake of glucose from the blood, the conversion
of fatty acids to the storage form of triglycerides, it also regulates leptin,
the leptin that increases appetite and diminishes metabolism. Thus, if you metabolize
2,500 calories a day,
metabolism will slow to 2,000 calories a day.
Two of the most knowledge lecturers on diet who
have looked widely at the issues, Gary Taubes science writer and Dr. Jason
Fung, both have endorsed the NEW ATKINS DIET; they are the best current writers
and lecturers I have found in my 2-year fulltime examination of the
literature. I too accept their finding
on this diet, and add several modifications.
Taubes writes in Why We Get Fat (2011) on the importance of estradiol for its role in lipodystrophy, and with low estradiol
women put on weight around the abdomen. Men also have an issue with low testosterone. My research strongly supports
the use of HRT for men and women, not just for weight but also for health. At /rc are articles going over their
benefits, benefits your doctor and our press don't know of. What was true before 1995, has been proven false in
the subsequent years. Below is
the science behind the diet and the modifications I have
attached. If the technical parts
are
trying, then click on this link to a library of YouTube videos with my brief
descriptions.
AS Atherosclerosis
|
|
N6 Omega 6 fatty acids
|
CVD
Cardiovascular disease
|
|
MeS Metabolic syndrome[1]
|
IR Insulin resistance
|
|
NALFD Non-alcoholic fatty liver disease
|
KOL Key
opinion leader
|
|
T2D Type 2 Diabetes
|
N3 Omega 3 fatty acids
|
|
ATP Energy molecule adenosine triphosphate
|
Part 10 New Atkins
Diet for obesity -- http://healthfully.org/rh/id14.html 10/23/15
“At the height of its popularity [2004], one in eleven North American adults was on the [Atkins] diet” Wiki;
now it is under 2%. There has been a major assault on the Atkins
diet by Key Opinion Leaders (KOLs, scientists for hire).
The misinformation is carried by corporate
media, by patient groups such as the American Heart Association, and by our
government’s health agencies. I just
listened to a lecture by the Teaching Company “Nutrition Made Clear” by Prof.
Roberta Anding, Baylor University. Her lecture on the Atkins diet misrepresents
and then criticized her version. It is
classic example of a KOL (key
opinion leader) repeating what she learnt from other KOLs. Big-bucks lurk in the
background. Think what would happen to
food manufacturers if the Americans lowered their refined carb intake by 50%;
and to pharma if obesity and type-2 diabetes with their comorbidities went back
to the 1970 level. Food companies have
been funding diet education since the 50s.
Dr. Fung’s article on the food manufacturers’ is on point, at. What Prof Marcia
Angell lectures
about pharma
and Prof. Ben
Goldacre
writes in Bad
Pharma
is the norm; what
I call “tobacco science”. The
assault on Atkins diet and its scientific
foundation is illustrative of corporate “tobacco
ethics”. They have overturned 150
years of diet
science through
their KOLs to justify the high
carb-sugar Western diet.
So
why does Atkins extremely low carb diet without energy restriction, work better
than a low-fat, energy restricted diet? There
are 2 metabolic systems: that of fat
burning, and of glucose (carb) burning.
The Atkins diet, with its very low carbs forces fat burning. Weight loss
requires fat burning. Another reason is that with carbs and energy
restricting the body’s weight control system responds to maintain the pre-diet level
of fat, and thus increases appetite and lowers metabolism.
Let
us go back to basics. Starches are long
chains of glucose. Table sucrose (table
sugar) is two sugars, glucose and fructose—so too is HFCS. Refined starches
are like table sugar, they
are quickly absorbed by the digestive system in the form of glucose. Both sugar
and refined carbs cause an insulin
spike (a bad thing). Second insulin is
excreted by the pancreas to lower blood glucose. Insulin
causes cells to store fat and burn glucose.
The Atkins induction phase is very low carbs thus causing both low
insulin and fat burning.
The
next part explains why the Atkins diet works for people who are obese or
long-term have been overweight; while the other diets over the long-haul fail. Even
when simplified to the main elements,
the answer is complex (there are over 20 hormones involved in the regulation of
appetite, fat storage, and metabolism). The
essentials on the Western (high
refined carbs) diet disaster: 1)
The path to obesity starts with a high
sugar diet; the fructose is only metabolized in the liver where it is converted
to fat or glucose. 2) High sugar and
refined car diet causes higher than normal level of serum glucose and its
regulatory hormone insulin. 3) Insulin
tells the cells to burn glucose and store fat.
4) In excess over the years insulin causes the fat formed from fructose
conversion to accumulation in the liver cells (fatty liver disease
NAFLD),
which mucks up metabolic processes regulated by the liver. 5) Over the years
the liver, muscle and fat cells become resistant to insulin. 6) Insulin
resistance means that a higher amount of insulin (a bad thing) is required
to lower the blood glucose to a safe level.
7) Higher insulin increases the rate of fat storage—weight gain. 8) The
insulin causes the hormone leptin to be secreted. 9) Leptin when secreted by
fat tissues
reduces appetite and maintains current metabolism. 10) With insulin resistance,
leptin
resistance will also develop, and thus leptin is less effective at suppressing appetite—more
weight gain. 11) On an energy restricted
diet with normal carbs, leptin functions to maintain current weight and will
gradually increase appetite and lower metabolism 20 to 25%. 12) Insulin and
leptin resistance are the 2
main hormonal causes for obesity—there are other hormones of less importance.
13) This
excess leptin and insulin from resistance also causes the gradual rebound after
significant weight has been lost.
This
brings us to the fix:
The surest way to lose weight is to go on a very low carb diet. The old
belief in fattening carbs is
correct. Carbs are fed to livestock to
fatten them up; they do the same to people.
Very low carbs allows the fat in the liver to be burnt to fix the
metabolic regulatory system. On the
Atkins diet, the first 2 weeks are for liver cleansing, and then the amount of
carbs is gradually increased. Once the weight
goal has been reached simply limiting refined carbs and sugars will keep those
pounds off. The New Atkins Diet (2010)
is designed to accomplish this, and by adding the JK short fast, the process
of burning liver fat is hastened. The comorbidities of
insulin resistance and type-2 diabetes will be cured in over 90% of the
cases. If this fails to occur, than I
recommend adding Dr. Fung’s alternate day full fast—see http://healthfully.org/rh/id15.html.
The
Atkins diet isn’t the last word. For
the sake of health, there are
several other improvements, all of which have strong science foundations. Scientists
have for the last century been
asking why among primitive peoples on a Paleolithic diets, heart disease,
cancer, and age related degenerative diseases are nearly unknown. Some of them
eat a high carb diet, some eat in
their seasons lots of fruits and vegetables both starchy and green; some eat
grains such as rice and maze, and some in the far north and the Maasai
of Kenya and
Tanzania rely upon animal products which are high in saturated fats and
proteins. All groups lack the
Western-diet associated diseases; why?
One
reason is they don’t develop fatty liver (NAFLD) which
is the starting point for high insulin that over the decades is the causal
foundation for the conditions associated with the Western diet. Paleo-societies
don’t have prolonged
frequent periods of elevated insulin year round. Their pattern of eating is
different. They don’t have 3 big meals a day, but eat
frequent snacks when hungry; this keeps the insulin low. Fruits and starchy
vegetables, because of
their fiber content, don’t produce an insulin spike (a bad thing). They
are absorbed slowly from the digestive
system because of the fiber. An 8-ounce
glass of apple juice is equivalent to eating 5 medium apples. A can of soda
has even more sugar. Because fiber is filling the amount of whole
fruits consumed is less. In general they
don’t have refined carbs. The refined
carb rich foods (and some not refined such as potatoes and rice) also produce a
similar insulin spike to soda. In a
large meal with its slow stomach clearance, high blood insulin often lasts for
4 hours or longer. Remember, the
fructose and insulin spike work together to muck up the metabolic system by
causing NAFLD. There is also seasonal variation in diet—most fruits are seasonal.[2] Most people on a Western diet eat year round
sodas, fruit juices, and eat fruits daily.
This daily consumption counters the body’s process of clearing the
accumulated fat in the liver. Also
causal the consumption of trans and polyunsaturated fats,
its main source for most people is processed
foods (which I call “manufactured foods”.) The four main causal factors for NAFLD are fructose, elevated
insulin
for longer periods and more days per year, and trans and polyunsaturated
fats. Those on a Paleo diet don’t
develop NAFLD; those on a Western
diet do--an estimated 30% and many more are insulin resistant.
The
second difference is forced fasting, because
food supplies are uncertain, and in bad years starvation occurs. Fasting switches
to fat burning, and this
lower insulin promotes healing not just of the liver but other tissues. For
this reasons I recommend the JK short fast; it is a tonic.
A
third advantage results from a lower level of insulin. Insulin causes the secretion
of insulin like growth factor[3],
and this promotes the conversion of tumors to
cancer, and stimulates their growth. (A
very low carb diet slows the growth of cancer.)
A
fourth difference with paleo diet that they don’t have our daily high consumption
of fructose.
The US average is 151 pounds yearly of sweeteners. The fructose (one-half
of table sugar) is far
more reactive than glucose (net about 15 fold).
It attaches to and thus damages proteins in a process called glycation. A
low-sugar diet allows the body to very gradually replace the proteins modified
by fructose—and to a lesser extent by other reactive chemical.
A
fifth difference--often missed problem--comes from polyunsaturated and
transfats. While transfats have been
demonstrated to cause cardiovascular disease (CVD), unfortunately the US regulations
are in reality a pseudo-fix
(see fats). A main cause for CVD is the cheap trans
and polyunsaturated fats. The problem polyunsaturated fats arise from
the fact that they are subject to oxidation
in the body. The double bonds on the
carbon change are electron donners; that is, subject of oxidation by
electrophilic agents, especially
fructose in a process called glycation,
oxidation
also by carbon monoxide (its main source is tobacco smoke), and from
other free radicals. This change in
structure entails that the body doesn’t have a system for their metabolism. Given
their unique shape upon oxidation, they accumulate in artery walls like
transfats. A search of Googlescholar.com
for “rancidification + polyunsaturated fats” will produce dozens of journal
articles, as too will other similar tags.
Transfats are not natural—but man made. They too lack a system for their
metabolism. Both are artery clogging. One
last issue is that the polyunsaturated fats are high in omega-6 fatty
acids. The omega-6 partially blocks the
utilization of two type of essential omega 3 fatty acids, EPA and DHA, which
are cardiovascular protective. In so
doing the omega 6 are pro-inflammatory and thus a causal factor for CVD.
The main sources of the unhealthful omega 6 are the cheap vegetable oil
made by the food manufactures and used in their products. Paleolithic societies
consume very little
vegetable oils in their diet, while the Western diet is rich in them. The evidence
of all of these claims
concerning polyunsaturated fats is found in fats.
These
are the main causal factors for the health disaster of the Western diet.
So
why blame saturated fats. One answer is
“follow the money”. In poorly designed
studies, which assume saturated fats are unhealthy and polyunsaturated fats are
healthy, the saturated fats were blamed for CVD and the cheap vegetable fats
praised as heart health. The currently journal literature has reversed
this picture, but official pronouncement by industry funded organizations has
not change--more tobacco science and marketing. For more on these issues,
go to fats
& watch the documentary Fat Head 103
&
Dr. Miller.
There are many
different fasts; I have upon
reviewing the literature came upon a simple fast with easy adherence. JK short fast: go
on a 16 hour fast (7 PM until 11:00 AM) or
longer, thus extending the beneficial nighttime fat burning production of ATP
(the energy molecule) to
midday. At night because of not eating
there is low glucose and thus insulin is not secreted by the pancreas. The
body then metabolizes fats for energy (ATP).
If hunger becomes an issue, than eat a small handful of nuts, green
vegetables, or have a cup of tea or coffee.
The effect of a small portion on insulin production is minimal.
In
summary the healthful summary of the Atkins diet reliance upon ketone bodies
produced in the fat burning mode for the production of ATP through beta
oxidation, rather than from glucose through the Krebs (citric acid) cycle. Atkins
diet is high in protein, the New
Atkins diet is significantly lower to between 45 and 65 grams per day
(depending on thin body weight. Lower protein because of its moderate insulin
index table at bottom of page.[4] Avoid unhealthful polyunsaturated fats, thus
switch to saturated fats and monounsaturated fats. Make your own salad dressing
using olive oil
or palm-kernel oil. Of the proteins eggs
and peanuts have the lowest insulin response.
Add as convenient the JK short
fast to promote healthy liver and maximize fat burning. And to increase
your performance watch the
videos listed at http://healthfully.org/rg/id4.html
^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Net
Carbs while on Atkins
ketogenic diet—easy table
by JK
Net Carbs = total carbohydrates
minus fiber
content.
Egg
1 = 0.4 grams
Seafood
6 oz. = 0
Meats
6 oz. = 0
Poultry
6 oz. = 0
Oils
6 oz. = 0
|
Dairy
American processed
1 slice 1.5 grams
Cheeses 1 oz. = 0.7
Cottage cheese ½ c = 5
Cream 1 T
= 0.4
Cream cheese 2 T = 1.2
Milk 1 c = 11.7
to 15
Yogurt plain
1 c = 11.6
Greek Yogurt
plain 1 c = 9
|
Raw
Vegetables
Avocado ½ = 2 grams
Bell pepper green ½ c= 2.2
Bell pepper red ½ c =3
Broccoli ½ c = 1
Cabbage shredded ½ c = 1.1
Celery stalk = 1
Cauliflower florets ½ c = 1.4
Cucumber ½ c = 1
|
Nuts
Almonds 24 = 2.5
Brazil 6 = 1.4
Cashews 2 T =
5.1
Mixed nuts 2 T = 2
Peanuts 2 T = 1.4
Pecans 1 oz. = 1.2
Walnuts 1 oz. 1.2
|
|
Green beans ½ c = 2
Lettice 1 c = 0.36Olives black 5 = 0.7
Olives green 5 = 0.0
Onion 2 tbs. = 1
Spinach 1 c = 0.2
Squash summer ½ c 2.6
Tomato 1 med = 3.0
Tomato juice 1c = 8
|
For
those off
|
the
induction
|
(ketogenic)
phase
|
Fruits
Apple med = 8
Banana med = 30
Blueberries ½ c = 9
Dates dried 1 oz = 21
Fig dried med = 6
Grapes 1 c = 26
|
Grapefruit ½ = 9
Melon cantaloupe 1 c
= 12
Orange navel med =15
Peach med = 15
Pear med = 20
Strawberry 5 lg = 5
|
Legumes
Black bean home cooked 1 c = 8
Canned baked beans 1c = 36
Kidney home cooked 1c = 11
Pinto bean home cooked = 25
Soybean white 1c =10
|
Vegetables not leafy
Beets steamed 1c = 13
Carrots steamed 1c = 8
Corn on cob med steamed 15
Eggplant 1c = 5
|
Olive cured 7 = 1
Onion 1 c = 12
Peas 1 c = 14
Potato med with skin = 26
|
Snow pea ½ c cooked = 2.7
Squash acorn 1 c = 21
Squash zucchini 1c = 3
Sweet potato med = 20
|
To calculate from the food label
simply
subtract fiber from total carbohydrates
On the Atkins website (http://files.atkins.com/1501_CarbCounter_Online.pdf)
is an extensive table of net carbs. For
simplicity the food label on products can be used, simply subtract fiber from
carbohydrates to get an approximate value.
Remember that food manufacturers add sugar to nearly every product plus
many of them have various forms of starch as filler and thickening agent
(starch is pure glucose).
[1]
Pharma has added hypertension and high cholesterol-triglycerides. This is more
of pharma’s marketing, and is
irrelevant as explained in Cholesterol Myth and its sequel. Hypertension is a sign of atherosclerosis; it
can only be healed by body and diet.
[2] In
the tropic there are dry seasons, thus forcing fruits to be seasonal, while in
temperate region it is temperature.
[3]
“The IGF axis has been shown to play roles in the promotion of cell proliferation and the inhibition of cell death (apoptosis) … IGF-1
stimulates growth of both prostate and breast cancer cells [and inhibits immune
system destruction]” Wiki.
[4] Several amino acids (derived from protein
during digestion) stimulate the release of insulin by the pancreas.
|
For Net Carbs Counter Atkins website http://files.atkins.com/1501_CarbCounter_Online.pdf
http://en.wikipedia.org/wiki/Atkins_diet 4/2015
-- with minor modifications by
jk
Summary
of diet
There
are four phases of the Atkins Diet: induction, ongoing weight loss, pre-maintenance
and lifetime maintenance.
Induction
Induction
is the most restrictive phase of the Atkins Nutritional Approach. Two weeks are
recommended for this phase. It is intended to cause the body to quickly enter a
state of ketosis. Carbohydrate intake is limited
to
less than 20 net grams per day (grams of carbohydrates
minus grams of fiber, sugar alcohols, or glycerin); of this amount, 12 to 15 net
grams
must come in the form of salad greens and other vegetables such as broccoli, spinach, pumpkin, cauliflower, turnips, tomatoes,
and asparagus. A total of 54 grams of vegetables
are allowed by Atkins (but not legumes, since they are too starchy
for the
induction phase). The allowed foods include 4 to 6 ounces per meal of any meat, poultry, fish, shellfish, fowl,
or eggs; up to 4 ounces (113 g) of hard
or
semi-soft cheese such as cheddar cheese;
most salad
vegetables; other low-carbohydrate vegetables;
and butter, olive oil and vegetable oils. Drinking
eight glasses of water per day is a requirement during this phase. Alcoholic
beverages are not allowed during
Induction.[18] Caffeine is allowed in moderation
so
long as it does not cause cravings or low blood sugar. If a caffeine addiction
is evident, it is best to avoid it until later phases of the diet.[18] A daily multivitamin with
minerals is also recommended.[18] A normal amount of food
on
Induction is around 20 grams of naturally occurring sugars from vegetables
(or net carb), at least 100 grams of fat, and about 18 ounces of protein
or 150 grams.[1]
The
Induction phase is usually when many see the most significant weight loss —
reports of losses of 5 to 10 pounds per week are not uncommon when Induction is
combined with daily exercise.[citation
needed] Many Atkins followers make use
of Ketostix, small chemically reactive strips
used by diabetics, but current recommendations
discourage use due to inaccurate readings. These let the dieter monitor when
they enter the ketosis, or fat burning phase, but are not always accurate for
non-diabetic users. Other indicators of ketosis include a metallic taste in the
mouth, or the sweet smell of ketones on breath or sweat.[3]
Ongoing weight loss
The
Ongoing Weight Loss (OWL) phase of Atkins consists of small, incremental
increases in carbohydrate intake, but remaining at levels where weight loss
occurs. The target daily carbohydrate intake increases each week by 5 net
grams, a very low amount of carbohydrate. A goal in this "ongoing"
phase is to find the "Critical Carbohydrate Level for Losing" for the
individual and to determine which foods an individual may incorporate without
triggering cravings. This phase of the Atkins' diet lasts until weight is
within 10 pounds (4.5 kg) of the target weight.
During
the first week of Ongoing Weight Loss, Atkins dieters are instructed to add a
small serving of nuts or seeds. The next week, one should follow the
"carbohydrate ladder" and add berries. The ladder has 9 rungs and
foods should be added in that order. One can skip a rung if one does not intend
to include that food group in one's permanent way of eating. The rungs for
legumes, high-carbohydrate fruits, starchy vegetables, and whole grains are not
added until the maintenance phase. They are then incorporated in modest
amounts.
The
rungs are as follows:
Foundation
vegetables Nuts and seeds
Berries
Whole milk and yogurt
Legumes Tomato juice Other
fruits Starchy vegetables
Whole grains Alcohol
is also permitted, but is no longer a specific rung of the ladder.
Low-carbohydrate drinks such as spirits and dry wines are preferred, and must
of course be included in the daily carb allowance. Pre-maintenance
Daily
net carbohydrates intake is increased again this time by 10 grams each
week from the latter groupings, and the key goal in this phase is to find the
"Critical Carbohydrate Level for Maintenance". This is the maximum
number of carbohydrates a dieter can eat each day without gaining weight. This
may well be above the level of carbohydrates that induce ketosis on a testing stick. As a
result, it is not necessary to maintain a positive ketosis test long term. Dieters
may be able to add some of the forbidden carbs back into their diet once a
week. In this phase, according to the Atkins Diet, one's body is beginning to
lose the protection of ketosis as one prepares for the last phase which is
Lifetime Maintenance. Dieters
are encouraged to continue to drink at least eight glasses of water per day and
to increase their daily carbohydrate count by 10 grams each week as long
as they continue to lose weight. The Atkins plan recommends that once dieters
reach their goal weight and are able to maintain that level for a month or so,
then they can increase their daily carb consumption by another 10 grams to
see if that is possible without gaining. If one gains weight at that level, the
plan recommends that one drops back levels of carbohydrates in 10 grams
increments. It may take several weeks to find one's individual tipping point. Lifetime maintenance This
phase is intended to carry on the habits acquired in the previous phases, and
avoid the common end-of-diet mindset that can return people to their previous
habits and previous weight. Whole, unprocessed food choices are emphasized,
with the option to drop back to an earlier phase if you begin to gain weight. Common misconceptions over the New
Atkins Diet: Many
people believe that Atkins Diet promotes unlimited amounts of fatty meats and
cheeses. The diet does not impose
caloric restrictions but places limits on proteins and is not a license to
gorge. Another common misconception is
that the low-carb induction phase continues throughout the diet. Atkins states that a
dieter can safely stay at the Induction Phase for several months if the person
has a lot of weight to lose.[51] Induction, however, is merely a stage to get the body
used to fat; and cure cravings for high carbohydrate foods. Gradually, through
the stages of the eating plan, carbohydrate levels are raised, though carbs are
still significantly below USDA norms.
The third misconception is based on the myth that saturated fats and
cholesterol are bad. That has been
thoroughly rebutted though not laid to rest.
Evidence shows that carbs (especially sugars) are the culprit in the
obesity epidemic. Based on this myth the
Atkins Diet by many is considered unhealthy. End of Wikipedia
article http://en.wikipedia.org/wiki/Atkins_diet 4/2015 More on Atkins diet A 2012 study done at
Boston Children's Hospital compared 3 diets: a very low carbohydrate diet (the
Atkins Diet) with a low fat, high carbohydrate diet, and a low glycemic index
diet [low refined carbs, potatoes, and rice]. Reduction of the resting metabolic
rate as a result of dieting, a key
factor in the failures of dieting, was the least in the very low
carbohydrate diet [Atkins]. In addition, measured total energy expenditure in
the patients was the highest in the very low carbohydrate diet, suggesting that
a very low carbohydrate diet [Atkins] would be the most likely to produce a
sustained weight loss. Note: the crap about heart disease
is based upon
pharma’s cholesterol-saturated fats myths.
Both have been thoroughly refuted in the literature, but pharma’s KOLs
ignore the critics, as dose
corporate media. Read the following
links: Cholesterol
Myth, Cholesterol
Myth, source History, The
great cholesterol myth Kendrick. JK’s advice: Preferred foods are
those with a low insulin index (a better gauge than glycemic load and glycemic
index) see table below. Fructose is the
worse of sugars because it causes the most tissue damage through glycation—15 times the amount per gram compared to glucose. Exercise prior to and subsequent a meal will lower
serum glucose and thus insulin. Small
meals have less a glucose-insulin spike.
Avoid polyunsaturated
fats because they are subject to rancidification in the body and
they block the utilization of healthful omega-3 fatty acids. Watch University
of California Television the
Complete
Skinny, University
of Montana’s President’s Address on Bad Pharma, and
read 8 page Dietary
Essentials, with tables.
Atkins plan is "not a license to gorge," but rather
promotes eating protein until satiated. The rules for the induction phase have
changed since the first printing of Atkin's Diet Revolution, in which all
carbohydrates were counted the same. Today's version [New Atkins diet] of the
diet differentiates between carbohydrates, and counts only "net
carbs" toward the daily total. The
first two weeks of the Atkins Diet are strict, with only 20g of 'net'
carbohydrates permitted per day. The Net Carbs number reflects the grams of
carbohydrate that are said to significantly impact blood sugar level. Atkins states that a dieter can
safely stay at the Induction Phase for several months if the person has a lot
of weight to lose.
At
http://www.atkins.com/.there are recipes,
products, apps and tools. Use the Atkins
cab counter. Remember, the diet starts in the grocery
store. The book is available on Amazon
for $3.50 used and $9.32 new.
For Net Carbs
Counter Atkins website
http://files.atkins.com/1501_CarbCounter_Online.pdf
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
[1]
This is one point where I part from the diet, and for good reasons. Proteins
stimulate the production of insulin,
meat and fish have an insulin index of 51 and 59 respectively, per 240 calorie
portion bread is rated at 100. Insulin
response slow progress, therefore I
recommend but 40 to 70 grams depending on
thin-body weight. For confirmation watch
the lectures by Dr. Jason Fung at video.
JK’s guide
for Atkins Maintenance Phase Diet
Summary
of New Atkins Diet
Short version:
Induction phase
ALLOWED: You
can eat a normal amount of food on first
2 weeks but limited to 20 grams
of net carbs from green
vegetables (net carbs, entails subtracting
grams of fiber from total carbs), at least 100 grams of fat, and
about 18 ounces of protein or 150 grams (1.25 lbs. of meat). A total of 54 low carbohydrate
vegetables are allowed. also 4 to 6 ounces per meal of any meat, poultry, fish
or eggs; up to 4 ounces (113 g) of hard or semi-soft cheese such as cheddar cheese, vitamin
pill. Butter and vegetable oils [should
restrict to oils high in polyunsaturated fats]. NOT ALLOWED:
Max net
carbs 20 grams per
day (grams of carbohydrates
minus grams of fiber, sugar
alcohols,
or glycerin),
no ethanol.
Ongoing weight
loss phase
Add small services of nuts or seeds
in first week, then in subsequent weeks berries, whole milk and plain yogurt,
legumes, tomato juices, other fruits, starchy vegetables, whole grains (not
commercial brown bread) – moderate amounts of low-carbohydrate drinks such as
dry wine may be added in this phase.
[Limit portions of tomato juice, starchy vegetables, and whole grains,
and avoid whole wheat bread it is functionally equivalent to white bread as to
insulin response. The Atkins diet
recommends regular exercise.]
Pre-maintenance
Once weight target is reached, the
daily intake of carbs is increased by 10 grams per week to find the level where
weight is not gained. [Continue to limit
refined carbs to small portions]
Lifetime maintenance
Continue
on diet, and continue to avoid sugar added foods.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
The four phases (The longer version):
There
are four phases of the Atkins Diet: induction, ongoing weight loss,
pre-maintenance and lifetime maintenance.
Induction
Induction
is the most restrictive phase of the Atkins Nutritional Approach. Two weeks are
recommended for this phase. It is intended to cause the body to quickly enter a
state of ketosis. Carbohydrate intake is limited
to
less than 20 net grams per day (grams of carbohydrates
minus grams of fiber, sugar alcohols, or glycerin); of this amount, 12 to 15 net
grams
must come in the form of salad greens and other vegetables such as broccoli, spinach, pumpkin, cauliflower, turnips, tomatoes,
and asparagus. A total of 54 grams of vegetables
are allowed by Atkins (but not legumes, since they are too starchy
for the
induction phase). The allowed foods include 4 to 6 ounces per meal of any meat, poultry, fish, shellfish, fowl,
or eggs; up to 4 ounces (113 g) of hard
or
semi-soft cheese such as cheddar cheese;
most salad
vegetables; other low-carbohydrate vegetables;
and butter, olive oil and vegetable oils. Drinking
eight glasses of water per day is a requirement during this phase. Alcoholic
beverages are not allowed during
Induction.[18] Caffeine is allowed in moderation
so
long as it does not cause cravings or low blood sugar. If a caffeine addiction
is evident, it is best to avoid it until later phases of the diet.[18] A daily multivitamin with
minerals is also recommended.[18] A normal amount of food
on
Induction is around 20 grams of naturally occurring sugars from vegetables
(or net carb), at least 100 grams of fat, and about 18 ounces of protein
or 150 grams.[1]
The
Induction phase is usually when many see the most significant weight loss —
reports of losses of 5 to 10 pounds per week are not uncommon when Induction is
combined with daily exercise.[citation
needed] Many Atkins followers make use
of Ketostix, small chemically reactive strips
used by diabetics, but current recommendations
discourage use due to inaccurate readings. These let the dieter monitor when
they enter the ketosis, or fat burning phase, but are not always accurate for
non-diabetic users. Other indicators of ketosis include a metallic taste in the
mouth, or the sweet smell of ketones on breath or sweat.[3]
Ongoing weight loss
The
Ongoing Weight Loss (OWL) phase of Atkins consists of small, incremental
increases in carbohydrate intake, but remaining at levels where weight loss
occurs. The target daily carbohydrate intake increases each week by 5 net
grams, a very low amount of carbohydrate. A goal in this "ongoing"
phase is to find the "Critical Carbohydrate Level for Losing" for the
individual and to determine which foods an individual may incorporate without
triggering cravings. This phase of the Atkins' diet lasts until weight is
within 10 pounds (4.5 kg) of the target weight. [Atkins recommends a vigorous
exercise
program because of its many nhealth
benefits and long-term mood elevation.]
During
the first week of Ongoing Weight Loss, Atkins dieters are instructed to add a
small serving of nuts or seeds. The next week, one should follow the
"carbohydrate ladder" and add berries. The ladder has 9 rungs and
foods should be added in that order. One can skip a rung if one does not intend
to include that food group in one's permanent way of eating. The rungs for legumes,
high-carbohydrate fruits, starchy vegetables, and whole grains are not added
until the maintenance phase. They are then incorporated in modest amounts.
The
rungs are as follows:
Foundation
vegetables Nuts and seeds
Berries
Whole milk and yogurt Legumes
Tomato juice Other
fruits Starchy vegetables
Whole grains Alcohol
is also permitted, but is no longer a specific rung of the ladder.
Low-carbohydrate drinks such as spirits and dry wines are preferred, and must
of course be included in the daily carb allowance. Pre-maintenance
Daily
net carbohydrates intake is increased again this time by 10 grams each
week from the latter groupings, and the key goal in this phase is to find the
"Critical Carbohydrate Level for Maintenance". This is the maximum
number of carbohydrates a dieter can eat each day without gaining weight. This
may well be above the level of carbohydrates that induce ketosis on a testing-stick. As a result, it is not necessary to maintain a
positive ketosis test long term. Dieters
may be able to add some of the forbidden carbs back into their diet once a
week. In this phase, according to the Atkins Diet, one's body is beginning to
lose the protection of ketosis as one prepares for the last phase which is
Lifetime Maintenance. [Continue with
your exercise routine.] Dieters
are encouraged to continue to drink at least eight glasses of water per day and
to increase their daily carbohydrate count by 10 grams each week as long
as they continue to lose weight. The Atkins plan recommends that once dieters
reach their goal weight and are able to maintain that level for a month or so,
then they can increase their daily carb consumption by another 10 grams to
see if that is possible without gaining. If one gains weight at that level, the
plan recommends that one drops back levels of carbohydrates in 10 grams
increments. It may take several weeks to find one's individual tipping point. Lifetime maintenance This
phase is intended to carry on the habits acquired in the previous phases, and
avoid the common end-of-diet mindset that can return people to their previous
habits and previous weight. Whole, unprocessed food choices are emphasized,
with the option to drop back to an earlier phase if you begin to gain weight. Set
up a routine of vigorous exercise since
it is a general health tonic and mood elevator. Common misconceptions
over the New
Atkins Diet: Many
people believe that Atkins Diet promotes unlimited amounts of fatty meats and
cheeses. The diet does not impose
caloric restrictions but places limits on proteins and is not a license to
gorge. Another common misconception is
that the low-carb induction phase continues throughout the diet. Atkins states that a
dieter can safely stay at the Induction Phase for several months if the person
has a lot of weight to lose.[51] Induction, however, is merely a stage to get the body
used to fat; and cure cravings for high carbohydrate foods. Gradually, through
the stages of the eating plan, carbohydrate levels are raised, though carbs are
still significantly below USDA norms.
The third misconception is based on the myth that saturated fats and
cholesterol are bad. That has been
thoroughly rebutted though not laid to rest.
Evidence shows that carbs (especially sugars) are the culprit in the
obesity epidemic. Based on this myth the
Atkins Diet by many is considered unhealthy. End of Wikipedia
article http://en.wikipedia.org/wiki/Atkins_diet 4/2015 More on Atkins diet A 2012 study done at
Boston Children's Hospital compared 3 diets: a very low carbohydrate diet (the
Atkins Diet) with a low fat, high carbohydrate diet, and a low glycemic index
diet [low refined carbs, potatoes, and rice]. Reduction of the resting metabolic
rate as a result of dieting, a key
factor in the failures of dieting, was the least in the very low
carbohydrate diet [Atkins]. In addition, measured total energy expenditure in
the patients was the highest in the very low carbohydrate diet, suggesting that
a very low carbohydrate diet [Atkins] would be the most likely to produce a
sustained weight loss. Note: the crap about heart disease
is based upon
pharma’s cholesterol-saturated fats myths.
Both have been thoroughly refuted in the literature, but pharma’s KOLs
ignore the critics, as dose
corporate media. Read the following
links: Cholesterol
Myth, Cholesterol
Myth, source History, The
great cholesterol myth Kendrick. JK’s advice: Preferred foods are
those with a low insulin index (a better gauge than glycemic load and glycemic
index) see table below. Fructose is the
worse of sugars because it causes the most tissue damage through glycation—15 times the amount per gram compared to glucose. Exercise prior to and subsequent a meal will lower
serum glucose and thus insulin. Small
meals have less a glucose-insulin spike.
Avoid polyunsaturated
fats because they are subject to rancidification in the body and
they block the utilization of healthful omega-3 fatty acids. Watch University
of California Television the
Complete
Skinny, University
of Montana’s President’s Address on Bad Pharma, and
read 8 page Dietary
Essentials, with tables.
Atkins plan is "not a license to gorge," but rather
promotes eating protein until satiated. The rules for the induction phase have
changed since the first printing of Atkin's Diet Revolution, in which all
carbohydrates were counted the same. Today's version [New Atkins diet] of the
diet differentiates between carbohydrates, and counts only "net
carbs" toward the daily total. The
first two weeks of the Atkins Diet are strict, with only 20g of 'net'
carbohydrates permitted per day. The Net Carbs number reflects the grams of
carbohydrate that are said to significantly impact blood sugar level. Atkins states that a dieter can
safely stay at the Induction Phase for several months if the person has a lot
of weight to lose.
At
http://www.atkins.com/.there are recipes,
products, apps and tools. Use the Atkins
cab counter. Remember, the diet starts in the grocery
store. The book is available on Amazon for
$3.50 used and $9.32 new.
For Net Carbs Counter Atkins website
http://files.atkins.com/1501_CarbCounter_Online.pdf
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
JK’s guide
for Atkins Maintenance Phase Diet
Dietary Recommendations—heart, T2D,
and weight loss
Increase
|
Decrease
|
Avoid
|
Protein, fat, fiber. Breakfast protein mix, fish, nut, cheese,
cottage cheese, plain yogurt, leafy vegetables, yam, egg, some whole grain
products[2],
beans2.
|
Refined carbohydrates.
White and whole
wheat4 products, rice, and carbohydrates in general.
Meats & poultry unless free ranging[3],
portions of fruits especially bananas, grapes, raisins, and dates[4].
|
Sugar added foods[5],
instant breakfast cereals. Large
portions of carbs and fruit, fruit juices[6],
fructose, rice, breads, potatoes, refined carbs, and polyunsaturated and
trans fats[7].
|
Vinegar,[8]
high fiber cereal, protein, animal fats, lard, & butter are best,
followed by palm kernel, coconut, and olive oils. [9]
|
Fried foods (unless
high in saturated fat),
large portions of food with high glycemic index, processed foods.[10]
|
Lunch meats unless
cooked[11],
corn[12],
most crackers, chain restaurant, soy products[13],
vegetable oil. All GMOs12
|
Sugars without fructose: barley malt, corn
syrup, corn syrup solids, dextran,
dextrose, diastatic malt, diatase,
ethyl maltol, galactose, glucose,
glucose solids, lactose, malt syrup, maltodextrin, maltose, rice syrup, source
For more on diet
and related topics and a condensed
version
4 Diets
depend on needs
1) Healthy diet: For those in good health and
normal weight. The goal is to keep serum
fructose & insulin low, thus avoid added sugar, easily digestible starches. Small
meals, fiber, fats, and proteins along
with increased physical excursion all lower insulin. Low insulin requires low
serum glucose and moderate proteins. Low
rate of glycation requires very low
fructose (see p 3, #4). At least 3 days
a week keep carbs to about 20% of total calories; for an average male that
would be 500 calories and 400 calories for the average women. There is about
3.5 calories per digestible
gram of carbs, or 143 and 115 grams respectively. The jk
short fast once weekly promotes a healthy liver.
2) Weight loss diet of less
than 20%: Daily the jk short fast and 20%
carbs.
If progress is slow, then add the New Atkins
Diet.
The fast cleanses your liver and Atkins accelerates progress in the fat burning
mode to cure NAFLD[14],
IR, and MeS.
3) T2D diet for those on one drug:
Daily JK
short fast and
the new Atkins
type diet,
and monitor your plasma glucose so as to reduce dependence on your drug. If
after 6 month this hasn’t cured T2D then replace the JK short fast with full alternate-day
fasting. Watch Dr. Janson Fung explain the issues
on insulin
and
diabetes and alternate day fasting
diet.[15] The fasting following bariatric surgery
cures 90% of those with T2D in the
first 2 weeks; they eat small low-carb meals.
4) Severe
T2D and morbid obesity: Follow a low insulin
diet and alternate-day
fasting. T2D is a progressive disease treated with a drug to lower
glucose,
then more drugs and then insulin injections.
It is caused by diet and can be cured with diet. The fast following bariatric
surgery cures
over 80% of T2D in the first few
weeks, before major weight loss.
JK short fast: go on a 16 hour fast (7 PM until 11:00 AM) or
longer, thus extending the beneficial nighttime fat burning production of ATP
(the energy molecule) to
midday. At night because of not eating
there is low glucose and thus insulin is not secreted by the pancreas. The
body then metabolizes fat for energy (ATP).
If hunger becomes an issue than eat a small handful of nuts, green
vegetables, or low-carb power bar to kill pangs; the effect of a small portion
on insulin production is minimal.
(Another version of the fast is to consume just 20% of calorie low
carbs. Thus if on a non-fasting day you
eat 2,500 calories, then on the fasting day the limit is 500 calories. Choose
whichever fast has the best
compliance.) Always select low carb,
fat-burning foods.
[1]
This is one point where I part from the diet, and for good reasons.
Proteins stimulate the production of insulin,
meat and fish have an insulin index of 51 and 59 respectively, per 240 calorie
portion bread is rated at 100. Insulin
response slow progress, therefore I recommend but 40 to 70 grams depending on
thin-body weight. For confirmation
watch
the lectures by Dr. Jason Fung at video.
[2] Most whole wheat breads are comparable to
white bread as to glycemic index (GI) and insulin index (IL)
(see table
Part 3), plus they have phytic acid
(inositol hexaphosphate (IP6)): “Phytic acid has a strong binding affinity to
important minerals, such as calcium, iron, and zinc” Wiki--binding prevents their absorption. Phytic acid
is also in beans, peanuts, soybean, brown rice, oat meal, corn, and nuts. White
flour lacks phytic acid. Sugars are
added to mask the rancid taste of phytic acid-- Lustig, Fat Chance p 133.
[3] Cattle are fed a diet of GMO grains. Certified Organic has been
outsourced to companies most of whom do sham inspections.
[4] High sugar fruits with high glucose and
insulin indexes.
[5] In 2015 “Sugar added” is to be listed under
sugar in food labels. For current
labels, how much has been added depends on ingredients, vegetables have natural
low levels of sugar, fruits higher. There are 56 different sweeteners used in
processed foods. If in doubt,
look at
the list of ingredients for sweeteners.
Ingredients are listed in order of percentage by weight.
[6] Fruit juices having most of the fiber removed
produce a serum glucose increase comparable to like amount of soda.
[7] Polyunsaturated fats undergo in the body
unhealthful rancidification, and they are high in omega-6 fatty acids which
block the healthful conversion of omega-3 fatty acids. Tran-fats
cause CVD; and US regulation are
just a pseudo fix—see fats.
[8] Vinegar reduces insulin resistance and
increase satiation.
[9] These oils are lowest in polyunsaturated fats,
including omega 6 fatty acids And because they are from trees they are free of
GMOs.
[10]
Restaurants used trans-fats oils for taste and cost. Processed foods use
trans-fats (see #28), sugar, GMOs, and chemicals.
[11] Given the broken food-inspection process, they
pose a major risk factor, which has been grossly under reported in our
corporate media. A 2008 study in France
showed that their rate of food poisoning was 1/4th the US rate
[12] Avoid because of high insulin index, and they
have a GMO gene that causes corn to produces a pesticide—same for other crops
such as canola, soya bean and others.
Testing and review is a regulatory façade:
and the companies do tobacco science to
“prove” the changes in the crops are beneficial, and the FDA is business
friendly. There is very little true science on GMOs.
[13] “Allergy to soy is common…sources of
phytoestrogens… ligands have the ability to bind to human estrogen sites…
association between brain atrophy and consumption of tofu meals… raw soy flour
is known to cause pancreatic cancer in rats…. Gout sufferers limit consumption
of soy products” Wiki. Likely also a testosterone mimic.
Sex
hormone mimics contribute to obesity through their effect on fat storage. There
are many sources for these mimics such as softeners added to plastics.
These mimics are likely a factor in obesity,
early puberty, height gain & cancer.
Science is spotty but sufficient for Scientific American to warn about
mimics repeatedly.
[14] Fasting occurs with bariatric surgery and has
been used to provide strong evidence for the dietary fix to T2D. Similar results have been obtain from this
surgery as to the cure of NAFLD. “resolution of NASH in around 80% of patients”[20] Wiki and.
[15] Watch Dr. Fung explain
how the body switches from glucose to fat burning. Burning
excess fat in the liver to promotes
overall metabolic health. The Western
diet causes fatty liver. This is caused is by carbs, fructose, which causes
insulin resistance.
Pharma being against the healthful extreme low carb diet, has used a life-threatening acute condition
found in diabetics from over medication, and argued that the same could occur for those on a very low carb diet. However,
this doesn't occur, and the level of blood glucose caused by over medicating is about 1/3rd the level of serum glucose for
those on a ketogenic diet. This is just one of many, many examples of bad pharma .
http://en.wikipedia.org/wiki/Ketone_bodies
Ketosis /kɨˈtoʊsɨs/ is a metabolic state where most of the body's energy supply
comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy. It is
characterised by serum concentrations of ketone bodies over 0.5 millimolar with
low and stable levels of insulin and blood glucose. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted (or from metabolising
medium-chain triglycerides[3]).
During the usual
overnight fast the body's metabolism naturally switches into ketosis, and will
switch back to glycolysis after a carbohydrate-rich meal. Longer-term ketosis
may result from fasting or staying on a low-carbohydrate diet,
and deliberately induced ketosis serves as a
medical intervention for intractable epilepsy.[1][6] In glycolysis higher levels of insulin
promote storage of body fat and block release of fat from adipose tissues,
while in ketosis fat reserves are readily released and consumed.[5][7] For this reason ketosis is sometimes
referred to as the body's "fat burning" mode.[8][9] Ketosis
can be induced when a ketogenic diet is followed for more than 3 days. This
induced ketosis is sometimes called nutritional ketosis.[10] [This
is the best way to manage epilepsy, and it has
been known since the 1930s, but is not in pharma’s financial interest.
[Warning (JK):
With major head trauma the doctors following guidelines and KOLs will
put the patent on an anti-seizure, even though they haven’t had one. Seizure
can be brought on by drugs including
alcohol and those to treat ALS and MS, meningitis and other cerebral
infections, pork tapeworm. The doctor is
likely to prescribe an anticonvulsant medication, even without a seizure or
just a minor seizure. People who sleep
more will have fewer seizures. All the drugs given by pharma are major
tranquilizers, which haven’t been shown in clinical trial to significantly
prevent seizures for the typical patient.
They lower quality of life. Four
of my friends of mine have fallen victim this treatment, all of whom have
gained weight and were in a mental cloud.
Of the three who discontinued the medication years later, none have had
a subsequent seizure.]
Ketone bodies are weakly acidic, but acid-base homeostasis in the blood is normally maintained. Most commonly,
ketoacidosis is diabetic ketoacidosis (DKA), resulting from increased fat metabolism due to a
shortage of insulin. It is associated primarily with type I diabetes, and may result in a diabetic coma if left untreated. [The ketone bodies
during DKA is six fold greater than under an Atkins Diet.]
Ketone bodies are three water-soluble molecules that are produced by the liver from fatty acids during periods of low food intake (fasting) or carbohydrate restriction for cells
of the body to use as energy instead of glucose. Though termed bodies,
they are not bodies but molecules. Two
of the three are used as a source of energy in the heart and brain while the third (acetone) is a degradation breakdown product of acetoacetic acid. Ketone
bodies are picked up by cells and converted back into acetyl-CoA which then enters the citric acid cycle
and is oxidized in the mitochondria for energy. In the brain, ketone bodies are
also used to make acetyl-CoA into long chain fatty acids, which cannot pass
through the blood-brain barrier. Ketone
bodies are produced from acetylCoQ (see ketogenesis) mainly in the mitochondrial matrix of hepatocytes (liver tissue) when carbohydrates are so scarce that energy must be
obtained from breaking down fatty acids.
After the diet has
been changed to lower blood glucose for 3 days, the brain gets 25% of its
energy from ketone bodies.[5] After about 4 days, this goes up to 70%[citation needed] (during the initial stages the brain does
not burn ketones, since they are an important substrate for lipid synthesis in the brain). Furthermore, ketones produced from omega-3 fatty acids may reduce cognitive deterioration in old age.
Acetone is produced by spontaneous decarboxylation of acetoacetate,[8] meaning this ketone body will break down
if it is not used for energy and be removed as waste or converted to pyruvate.[3] This "use it or lose it" factor
may contribute to the weight loss found in ketogenic diets. Acetone cannot be
converted back to acetyl-CoA, so it is excreted in the urine, or (as a consequence of its high vapor pressure) exhaled unless
first converted to Pyruvate. Acetone is responsible for the characteristic
"Sweet & fruity" odor of the breath of persons in ketoacidosis.[9]
Individuals who follow a low-carbohydrate diet will also develop ketosis, this induced ketosis
is sometimes called nutritional ketosis, but the level of ketone body concentrations
are on the order of 0.5-5 mM whereas
the pathological ketoacidosis is 15-25 mM caused by type 1 diabetes and failure to
administer insulin.
[1] An article in the
American journal of
diseases of children, 1924
reported positive results of very low carb diet as too an 1885
book. Current
literature places
major improvement in 90% of cases for children, and about 50% for adults.
“There
is no longer any doubt that the KD is effective in ameliorating seizures in
patients, especially children, with medically refractory epilepsy (Vining, 1999; Neal et al., 2008; Freeman et al., 2009). After its introduction in 1920, the
KD was used as a first
or second-line treatment for severe childhood epilepsy. Recent
years have witnessed a remarkable
surge in research on the KD, including basic science efforts as well as
clinical protocols and trials (Kim do and Rho, 2008; Neal et al.,2008; Kessler et al., 2011). The KD has now become an integral part of
the
armamentarium of most major epilepsy centers throughout the world (Kossoff and
McGrogan, 2005)” 2012.
The use of KD (ketogenic diet)
for AD & other neurological conditions found in supra.
|