Trying to lose weight? Then DO IT! Its all in what you eat.

[Overmind One]

One of the biggest things that becomes a problem when you get older is GAINING WEIGHT. It started happening to me when I turned 40, and I swear I was getting pregnant. The belly started to protrude, I would get winded going up stairs and finally one fateful day in my doctor's office I was told I would be receiving my first prescription for high blood pressure medication, and that I was "pre-diabetic". :icon_eek:

All related to being overweight. I am 5'10" and at that time I weighed about 220lbs. Today, I weigh 180, but I had dropped as low as 170 because the BMI charts said thats what I should weigh for my frame. It was too skinny looking to me, so I have settled at 180.

For me, it was Atkins (low carb lifestyle) that turned everything around. You should exercise to maximize the benefits, but you will lose weight on Atkins even if you dont exercise. The key is lowering carbohydrates like white flour, sugar, pastas and breads (made from white flour) eliminating sodas and starchy/carby foods like potato chips and candy. For two weeks, you follow a somewhat strict diet which reduces your carb intake to 20 carbs. This forces your body to go into ketosis which means that it will FINALLY start burning the fat stored in your body for fuel. Most of us never will need the fat that is stored and makes us overweight. Reducing the carbs to below the fuel needs of the body forces the body to burn the fat to compensate, and you lose weight:

http://www.dailymotion.com/video/x817wn_how-does-the-atkins-diet-work

You do NOT have to buy special foods (Weight Watchers, Jenny Craig, etc). You just need to AVOID certain foods. Surprisingly, when you stop eating carbs and sugars, you no longer desire them. Just the smell of ultra sweet foods turns me off. You can eat MORE than you ate before, but you are eating meats, cheeses, nuts, fruits, and other unprocessed foods.

Its AMAZING. All of a sudden, your body does not have to search for usable nutrients in the junk "foods" you eat. White flour is almost devoid of any nutritional value, so when you eat bread or pasta made with white flour you are essentially starving your body of nutrients. Your body responds by storing the carbs as fat. But when you are eating more protein and getting complete carbs from vegetables and nuts and fruits, it changes everything. Your body is now SURROUNDED by usable fuel in the form of stored fat.

I am living proof it works. My blood pressure is what it was when I was 25 years old! (Im 51 now) Pre-diabetic? Not anymore...Im in exceptionally good health right now, no hint of insulin imbalance. Ever wonder why you get sleepy after eating high carb foods? Its because your body produces insulin to lower the blood sugar caused by eating high carb foods. This is caused by the GI value of the food...the higher it is the worse it is for your blood sugar. You can check the carb/GI counts of any food here:

http://www.carbs-information.com/ and especially here: http://www.carbs-information.com/gi-values-carbohydrates.htm

Information About GI Values of Popular Foods

If you wish to create your own GI diet plan, based on foods with an Intermediate or low GI value, see below for information on the Glycemic Index and Glycemic Load values for all main food groups.

GI Values for Breads
Bread Stuffing GI
Baguette French Bread GI
Barley Bread GI
Buckwheat Bread GI
Gluten-Free Bread GI
Melba Toast GI
Oatbran Bread GI
Pita Bread GI
Pumpernickel Bread GI
Rye Bread GI
Wheat Bread GI
White Flour Bread GI
Whole Wheat Bread GI
Whole Wheat Flour GI

GI Values for Bread Rolls
Hamburger Bun GI
Kaiser Roll GI

GI Values for Bread Snacks
Bagel GI
Croissant GI
Crumpet GI
Donut GI
Scone GI

GI Values for Muffins
Apple Muffins GI
Banana Muffins GI
Blueberry Muffins GI
Bran Muffins GI
Carrot Muffins GI
Chocolate Muffins GI
Coconut Muffins GI
Corn Muffins GI
Oatmeal Muffins GI
Oat Raisin Muffins GI

GI Values for Pasta
Corn Pasta GI
Fettucine GI
Gluten-Free Pasta GI
Linguini GI
Macaroni GI
Spaghetti GI
Whole-Wheat
Spaghetti GI
Vermicelli GI

GI Values for Rice
Basmati GI
Brown Rice GI
Instant Rice GI
Long Grain Rice GI
Quick Cook Rice GI
Risotto GI
White Rice GI

GI Values for Potatoes
Baked Potato GI
Boiled Potato GI
French Fries GI
Mashed Potato GI
Sweet Potato GI

GI Values for Noodles
Instant Noodles GI
Rice Noodles GI
Soba Noodles GI
Udon Noodles GI

Glycemic Values for Candy
Jelly Beans GI
M&M's GI
Mars Bar GI
Milk Chocolate GI
Nutella Chocolate Spread GI
Skittles GI
Snickers GI
Twix Bar GI
GI Values for Veggies
Artichoke GI
Avocado GI
Beets GI
Broccoli GI
Cabbage GI
Carrots GI
Carrot Juice GI
Cauliflower GI
Celery GI
Cucumber GI
French Beans GI
Green Beans GI
Lettuce GI
Parsnip GI
Peas GI
Peppers GI
Pumpkin GI
Spinach GI
Squash GI
Sweetcorn GI

GI Values for Fruits
Apple GI
Apricot (Dried) GI
Apricot GI
Banana GI
Breadfruit GI
Cantaloupe GI
Cherries GI
Dates GI
Figs GI
Fruit Cocktail GI
Grapefruit GI
Grapes GI
Kiwifruit GI
Mango GI
Orange GI
Papaya GI
Peach GI
Peaches (Canned) GI
Pear GI
Pears (Canned) GI
Pineapple GI
Plantain GI
Plum GI
Prunes GI
Raisins GI
Strawberries GI
Watermelon GI

Glycemic Values for
Fruit Juice
Apple Juice GI
Cranberry Juice GI
Grapefruit Juice GI
Orange Juice GI
Pineapple Juice GI
Tomato Juice GI

Glycemic Values of
Whole Grain
Barley GI
Pearl Barley GI
Buckwheat GI
Cornmeal GI
Couscous GI
Bulgur Cracked Wheat GI
Millet GI
Oatbran GI
Oats GI
Taco Shell GI

Glycemic Values
for Snacks
Corn Chips GI
Popcorn GI
Potato Chips GI
Pretzels GI
Tortilla Chips GI
GI Values For Sugars
Honey GI
Lactose GI
Maltose GI
Sucrose GI
Strawberry Jam GI

GI Values for Drinks
Alcohol GI
Coca Cola GI
Fanta GI
Lucozade GI
Red Wine GI
Smoothie GI
White Wine GI

Glycemic Values
for Nuts
Almonds GI
Brazil Nuts GI
Cashew Nuts GI
Hazelnuts GI
Macadamia Nuts GI
Peanuts GI
Pecan Nuts GI
Walnuts GI

Glycemic Values
for Beans
Baked Beans GI
Black Eyed Beans GI
Butter Beans GI
Chickpeas GI
Garbanzo Beans GI
Haricot Beans GI
Hummus GI
Kidney Beans GI
Lentils GI
Lentils (Green) GI
Lentils (Red) GI
Marrowfat Peas GI
Mung Beans GI
Navy Beans GI
Pinto Beans GI
Red Beans GI
Soy Beans GI
Split Peas GI

Glycemic Values
for Cake
Angel Food Cake GI
Banana Cake GI
Chocolate Cake GI
Cupcake GI
Flan Cake GI
Pound Cake GI
Sponge Cake GI
Vanilla Cake GI

Glycemic Values for Cookies
Arrowroot Cookie GI
Digestive Biscuit GI
Graham Wafer GI
Morning Coffee Biscuit GI
Oatmeal Cookie GI
Rich Tea Biscuit GI
Vanilla Wafer GI

Glycemic Values for Crackers
Corn Thins GI
Cream Cracker GI
Rice Cake GI
Rye Crispbread GI
Ryvita GI
Soda Cracker GI
Water Cracker GI
GI Values For Milk
Chocolate Milk GI
Whole Milk (Full-Fat) GI
Milk (Skimmed) GI
Soy Milk GI
Soy Milk (Full-Fat) GI
Soy Smoothie GI

GI Values For Yogurt
Yogurt GI
Yogurt (Fat-Free) GI
Yogurt (Low-Fat) GI
Yogurt Reduced-Fat GI
Yogurt Drink GI
Soy Yogurt GI

GI Values For
Dessert/Ice Cream
Custard GI
Ice Cream GI
Ice Cream (Chocolate) GI

GI Values For Cereal
All Bran GI
Alpen Muesli GI
Bran Buds GI
Bran Flakes GI
Cheerios GI
Coco Pops GI
Corn Chex GI
Corn Pops GI
Cornflakes GI
Cream Of Wheat GI
Cream Wheat Instant GI
Crunchy Nut Cornflakes GI
Froot Loops GI
Frosties GI
Golden Grahams GI
Grapenuts GI
Just Right GI
Muesli GI
Pop Tarts GI
Porridge GI
Porridge Oats GI
Puffed Wheat GI
Raisin Bran GI
Rice Bubbles GI
Rice Krispies GI
Shredded Wheat GI
Special K GI
Sustain GI
Weetabix GI

Glycemic Values
for Pizza
Pizza GI
Cheese Pizza GI
Thin & Crispy Pizza GI
Pan Pizza GI

Glycemic Values
for Pancakes
Waffle GI
Pancake GI

GI Values for Food Groups
GI Value For Beans
GI Value For Bread
GI Value For Cereal
GI Value For Dairy Food
GI Value For Drinks
GI Value For Fruit
GI Value For Meat/Fish
GI Value For Nuts
GI Value For Snacks
GI Value For Starchy Carbs
GI Value For Sugar
GI Value For Vegetables
GI Value For Whole Grains


If anyone here is interested in trying this weight loss method, please PM me or post in this thread. I believe that others here like Bluce Ree know of the mechanics of this diet.

 

[Illiterati]

I've been an Atkid in the past, and it worked very well for me. In a lot of cases, it seems to bring diabetes down to a much more manageable level, and many have discovered they no longer need shots/pills to treat it.

 

[Overmind One]

I've been an Atkid in the past, and it worked very well for me. In a lot of cases, it seems to bring diabetes down to a much more manageable level, and many have discovered they no longer need shots/pills to treat it.

YES. And in pre-diabetics, it can prevent the disease altogether. It can even REVERSE it.

The cool part is that after you have reached your goal weight, you can then choose to have an "any amount of carbs" day (a cheat day), but then you dont really feel the need to cheat. By goal weight, you know how to eat and it becomes second nature. So YES, I do have slice of pizza or a donut or a slice of cake occasionally, but it has little effect on my weight. It does make me sleepy sometimes though.

 

[heisenberg]

Well Done man! I congratulate you on your weight loss, keep it up .


As for me, I've managed to lose 40kg...when I went overboard with the exercising but for me it was needed. I know I used to run 14km a day for 7 days a week,for 2 freaking years!

I must say, keep the body weight at a constant weight is extremely hard.

I am still relatively young,only in my early 20s, my next goal is to get a nice toned body,not muscular though.

I am not sure how this diet would benefit me because I am a vegetarian lol.

 

[stclare]

Looks interesting.

Is there a carb limit to start with that changes over time as you lose weight?

Ive done weight watchers & slimming world in the past and both times lost the weight but it always seems to creep back on. Im looking more for a stable plan as those two were very difficult to stick to and according to my husband, im a complete bitch when dieting (generaly i do this a few months before our holiday)

 

[Overmind One]

Good question...thats why Atkins has phases.

Looks interesting.

Is there a carb limit to start with that changes over time as you lose weight?

Ive done weight watchers & slimming world in the past and both times lost the weight but it always seems to creep back on. Im looking more for a stable plan as those two were very difficult to stick to and according to my husband, im a complete bitch when dieting (generaly i do this a few months before our holiday)

Weight watchers doesnt work for long-term because it only limits your portions, but still contains many of the wrong foods...just in controlled portions. Atkins/low carb is a WAY OF EATING. It involves knowing what real food is and avoiding the pseudo-foods like white flour, processed sugars and other empty carbs devoid of real nutrition. White flour was never meant to exist, and neither was processed sugar or soy protein or tofu or corn syrup or high fructose corn syrup or transfats. All processed foods are treated as "foreign" substances in the human body which was designed to eat real food.

The phases of Atkins first gets you into fat-burning mode by restricting carbs to only 20 per day. This will force even the most stubborn body to switch. After two weeks (during which time you will lose a minimum of 10 pounds), and you start adding foods back. The idea is to find your own personal CCL (critical carb limit). You will discover how many carbs you can eat until weight loss stops. Mine is about 80 carbs per day. So each person is different, to answer your question. Once you get used to your carb limit (easy), you find you can eat lots of great foods and not gain a pound.

There are 4 phases of Atkins:

1. Induction - This is the first phase of the Atkins diet. It is also considered the most restrictive phase. In other words, phase one allows you to eat very little to no carbohydrates. You are limited to only 20 grams per day. The carbs you are allowed to eat consist of salad and other non-starchy vegetables.
2. Ongoing Weight Loss - Phase two allows you to add some carbohydrates to your diet. In this phase, carbs are increased to 25 grams per day. Each week, you can increase the number of carbs you eat by five grams. So, the second week of phase two, you can have 30 grams of carbs. The third week you can consume 35 grams of carbs and so on. You continue on the course of slowly increasing carbohydrates until your body stops losing weight. When that occurs, you subtract five grams of carbohydrates from your daily intake. This level will allow you to maintain your weight.
3. Pre-Maintenance - In this phase, you transition from weight loss to weight maintenance. You can increase your carbohydrate allowance by 10-gram increments each week as long as you continue to keep the weight off.
4. Lifetime Maintenance - The final phase allows you to select from a wide variety of foods, while still limiting the amount of carbohydrates you eat. It is this phase that allows you to continue to keep your weight down as well as allows you to eat more foods than in the previous phases.

Im on Phase 3.

 

[Overmind One]

Atkins has a vegetarian version.

Well Done man! I congratulate you on your weight loss, keep it up .


As for me, I've managed to lose 40kg...when I went overboard with the exercising but for me it was needed. I know I used to run 14km a day for 7 days a week,for 2 freaking years!

I must say, keep the body weight at a constant weight is extremely hard.

I am still relatively young,only in my early 20s, my next goal is to get a nice toned body,not muscular though.

I am not sure how this diet would benefit me because I am a vegetarian lol.

Atkins also has a vegetarian/vegan plan. The principle is the same. If you are eating lots of potatoes, carrots, bananas, grapes and the like, you can and will get fat. Atkins has included a vegetarian version of the diet in the latest book:



http://www.amazon.com/gp/product/14..._m=ATVPDKIKX0DER&pf_rd_r=0Y23X944CTQW8AZVXC0H

http://www.atkins.com/Program/ProgramOverview/WaystoCustomizeAtkins/AtkinsforVegetarians.aspx

To adapt Atkins to your needs as a ovo-lacto vegetarian:

1. Start in Phase 2, Ongoing Weight Loss (OWL), at 30 grams of Net Carbs and introduce nuts and seeds and all unsweetened dairy products except milk (whether whole, skim, low fat, or no fat) and buttermilk before berries.
2. Or, if you have no more than 20 pounds to shed and are willing to swap slower weight loss for more food variety, you may start in Phase 3, Pre-Maintenance, at 50 grams of Net Carbs.
3. Make sure to get sufficient protein in eggs, cheese and soy products. Aim for no more than 6 grams of Net Carbs per serving of protein foods in OWL.
4. Meat substitutes may be made from textured vegetable protein (TVP), soy protein (tofu and tempeh), wheat gluten (seitan), and even fungi (Quorn) among other ingredients. See Acceptable Induction Foods: Soy and Vegetarian Products for a more comprehensive list. Some of these products contain added sugars and starches and some are breaded, so read the list of ingredients carefully.
5. Get most of your carbs from foundation vegetables.
6. Most nonanimal protein sources (except for tofu and nut butters) are low in fat. Continue to get enough healthy oils in other dishes by dressing vegetables and salads with olive oil, canola oil, high-oleic safflower, walnut, flaxseed and other oils so as not to interfere with fat metabolism Also enjoy high-fat snacks such as half a Haas avocado or some olives.
7. Add back nuts and seeds before berries. Nuts and seeds contain fat and protein that will make Atkins easier to do and more effective.
8. Or, if you choose, add back legumes before other OWL-acceptable foods. But do so in extreme moderation (2-tablespoon servings), using them as garnishes on soups or salads.
9. Tempeh, made with fermented soybeans, is higher in protein than tofu and more flavorful. Sauté tempeh with veggies in a stir-fry, crumble it into chili, soup, or sauces or marinate and grill it. Avoid tempeh products that include rice or another grain until you’re in Pre-Maintenance.
10. Shakes made with plain unsweetened soymilk (or almond milk), soy (or hemp) protein, berries and a little sweetener can make a tasty breakfast.
11. Purée silken tofu with berries and other fruit in shakes, adding peanut or almond butter for added protein; or sauté firm tofu with vegetables for lunch or dinner.

If you eat no eggs and dairy:

1. Substitute crumbled silken tofu for scrambled eggs—a pinch of turmeric provides an appealing yellow hue. For baking, use an egg substitute product.
2. Even some vegetarian products, such as Quorn, as well as shakes, may contain eggs or whey. Read labels carefully.
3. Mayonnaise made with soy instead of eggs, mixed with crumbled tofu, chopped celery and onions, and a little curry powder makes a tasty eggless salad.
4. Silken tofu and soy creamer can be used in desserts, as can agar-agar in jellied desserts.

 

[Red Mage]

Very true. I recently dropped soda and candy from my diet after my last dental check up. Being 27 years old and having to have a second root canal was an eye-opener for me to change my diet. I will still have them on occasion like if I go out and eat but I almost never have them in my home. In about 2 months changing no other dietary consumptions, I dropped about 25-30 pounds from abstaining from drinking soda and candy alone.

 

[Overmind One]

Very true. I recently dropped soda and candy from my diet after my last dental check up. Being 27 years old and having to have a second root canal was an eye-opener for me to change my diet. I will still have them on occasion like if I go out and eat but I almost never have them in my home. In about 2 months changing no other dietary consumptions, I dropped about 25-30 pounds from abstaining from drinking soda and candy alone.

I can of regular Coke is 36g of carbs. ONE CAN is 16 carbs more than one should have in an entire DAY in Atkins induction. Tea sweetened with Splenda would have zero. There are also several flavors of Diet Rite sweetened with Splenda (NutraSweet is a big nono, as any form of aspartame). Splenda is sucralose, and stevia is 100% natural and unprocessed but doesnt come as close to sugar as Splenda does.

Good for you in kicking the sugar rollercoaster! Its cool occasionally, AFTER you have control.

 

[Illiterati]

I appear to have broken through my stall. It's only gone down a fraction of a pound, but every little bit helps.

Started at 272 last August, and today I'm at 233.8

My goal is 125 (10 pounds more than my "ideal" weight, according to various sources)

 

[Bluce Ree]

I've been an Atkid in the past, and it worked very well for me. In a lot of cases, it seems to bring diabetes down to a much more manageable level, and many have discovered they no longer need shots/pills to treat it.

Carbs convert to blood sugar and insulin keeps it in line. If you drop carbs to insignificant levels, your blood sugar drops accordingly which reduces the need for insulin. One of the many benefits of a low carb diet.

 

[Bluce Ree]

Looks interesting.

Is there a carb limit to start with that changes over time as you lose weight?

Ive done weight watchers & slimming world in the past and both times lost the weight but it always seems to creep back on. Im looking more for a stable plan as those two were very difficult to stick to and according to my husband, im a complete bitch when dieting (generaly i do this a few months before our holiday)

Low carb diet works well but if you split your meals out to 5-7 meals per day, you will see major benefits because you keep your metabolism constantly working. Add a little cardio exercise, walking or some treadmill, and the benefits are exponential.

Protein is primarily used to build tissue, like muscle tissue, whereas carbs are primarily to provide your body with energy. Most diets are high in carbs with insufficient protein, so, your body is basically being filled up with excess fuel that it eventually stores and not enough building blocks, which has the effect of reducing muscle mass and increasing fat storage.

 

[Bluce Ree]

I love these threads.

 

[Illiterati]

Carbs convert to blood sugar and insulin keeps it in line. If you drop carbs to insignificant levels, your blood sugar drops accordingly which reduces the need for insulin. One of the many benefits of a low carb diet.

Oh, I know. People don't seem to realize that their body would rather use easy to digest carbs to get energy from, and that the other components end up being stored on your body as fat. The human body really isn't designed to consume all these super-refined carbs.

I've known a few people who pretty much stopped eating "anything white" (which often end up being the most carb-laden food items) and have lost a crapload of weight in the process.

 

[Bluce Ree]

Oh, I know. People don't seem to realize that their body would rather use easy to digest carbs to get energy from, and that the other components end up being stored on your body as fat. The human body really isn't designed to consume all these super-refined carbs.

I've known a few people who pretty much stopped eating "anything white" (which often end up being the most carb-laden food items) and have lost a crapload of weight in the process.

I stay away from refined carbs.

During my bulk cycle, usually winter, I'll load up on carbs before noon along with lots of proteins. It helps me push through intense workouts and put on muscle mass with relative ease. During my cutting cycle, I'll virtually eliminate carbs and go on a ketogenic diet (similar principle to Atkins) for about 6 weeks to begin washing off any unwanted fat for summer. It forces your body to draw on stored fat for energy by converting fat to ketones.

The beauty of ketones vs glycogen is that unused ketones floating in the body cannot be restored as fat. They will, instead, be flushed out in your urine. You're literally pissing out your fat. The reason it draws on your body fat is because ingested fat metabolizes slowly. Keeping up the protein intake prevents the body from feeding on the muscles, hence the fat burning & muscle sparing properties of a ketogenic diet.

From a bodybuilding perspective, though, it reduces endurance when lifting heavy weights, at least in my case. I was told by a powerlifter once:

"Why do you think power lifters are usually fat? Do you think they lift 800 lbs over their heads with steak in their stomachs?" - he was right as often times you'll see them waiting back stage with crates of fresh bananas before lifting.

Our bodies seem to have been engineered for self-destruction any which way you look at it.

Too many carbs and you store fat via insulin spikes. Too few carbs and protein and your body feeds on the aminos stored in your muscles, essentially eating itself. Your body likes to feed itself in this manner:
- food
- no food? ok, eat muscles
- energy needs are too high? carbs
- no carbs? burn fat

That's why burning fat is so difficult for many people. It's your body's plan Z.

 

[Illiterati]

And if you're on a ketogenic diet, always drinks lots of water to make sure you're keeping your kidneys flushed.

 

[Bluce Ree]

And if you're on a ketogenic diet, always drinks lots of water to make sure you're keeping your kidneys flushed.

Lots of water is always essential. It also prevents water retention. In my case, I drink about 4 liters (about a gallon) a day but that's probably a bit much for the average person's lifestyle.

 

[Overmind One]

Lots of water is always essential. It also prevents water retention. In my case, I drink about 4 liters (about a gallon) a day but that's probably a bit much for the average person's lifestyle.

Good to see you weigh in on this subject (pun intended) . I remember that you and I had a nice dialogue about it on the other forum. I feel so happy for obese people who manage to drop almost half their body weight (some for the first time in their lives) and become their balanced body weight. At that time when we had that other discussion, I was ONLY an Atkins advocate. But now since I am at goal weight and have been there more than a year, I have tweaked the formula and started using the more esoteric benefits/tactics. For instance, if you do eat carbs you can reduce the GI impact of them by eating those carbs with protein or fat, and thus avoid the "sleepies". I also added the South Beach book to my low carb library although I disagree with several items in that program.

 

[Overmind One]

And if you're on a ketogenic diet, always drinks lots of water to make sure you're keeping your kidneys flushed.

Yes, LOTS of it...3 full liters minimum. Sometimes, the body will send a hunger trigger when it really just needs water.

 

[tetrion]

Hi Overmind,

First I'd like to say that good on ya for losing weight, and putting in the hard work.

Alas I have to disagree with some of your information. I have a real issue with ultra-low carb diets, in that they are potentially, very dangerous. I'm afraid that Atkins can do some serious damage to the body, and is not recommended as a long term lifestyle.

You mention Ketosis as the body's burning of fat stores, which is in fact lipolysis. Ketosis is when there is inefficient carb storage in the body, fatty acids are broken down to fatty acids and further into ketones from acetyl-COA. This has many problems associated with it, not including acidosis, slowing metabolism, fatigue, kidney and liver stressing, brain function impairment and reducing bone density. Prolonged low-carb dieting causes muscle and tissue wastage and reduced protein synthesis.

Please be careful of these diets, as they could be doing irreparable harm. Honestly for long term solutions, the best advice I could give is to increase daily exercise, reduce portion size, and substantially reduce junk/crap food.

Here's some interesting info about low carb diets...
http://www.quackwatch.org/06ResearchProjects/lcd.html