Total carbs vs Net carbs Total Carbs - dietary fiber - 1/2 sugar alcohols = Net Carbs count Net Carbs (don't include fiber & 1/2 the sugar carbs) Bike Ride - calories burned Walking - calories burned |
Calculate your BMR (Calories required per day) Geriatric BMI Calculator (seniors - 23-29.9 is normal) |
Dr. Atkins Website
Eat This Much Eat This - Not That! |
TO LOSE ONE POUND
You need to burn 3,500 calories more than you take in. - Reducing 500 cal/day you will lose one pound per week - Reducing 1000 cal/day you lose two pounds per week - Reducing 1500 cal/day you lose three pounds per week |
WHEN YOU LOSE WEIGHT - Where does it go?
Fat is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it's lost as urine or sweat. When you lose 10 pounds of fat, precisely 8.4 pounds comes out through your lungs and the remaining 1.6 pounds is water. |
Want to lose 15 lbs?
Go to the grocery store. Pick up 3 five pound bags of sugar CARRY the bags around at least ONE aisle of the store THAT HEAVY WEIGHT is what you are trying to lose. Imagine that extra strain on your back and on your legs |
Serving | Calories | Net Carbs | |
=============== VEGTABLES =========== | |||
shredded ICEBERG LETTUCE | 1 cup | 10 | 0.5 |
Great Value 54-cent 14.5-oz NO-SALT CUT GREEN BEANS | 1/2 can | 26 | 3.5 |
Meijer 59-cent 14,5-oz NO-SALT CUT GREEN BEANS | 1/2 can | 35 | 2 |
Great Value 58-cent 15-oz can (drain) SLICED BEETS | 1/2 can | 70 | 3.5 |
Great Value $2.36 46-oz jar WHOLE DILL PICKLES | 1/2 pickle | 0 | 0 |
Claussen Kosher $3.99 32-oz jar DILL HALF PICKLES | 1/2 pickle | 0 | 0 |
On-the-vine whole medium TOMATO | 1 | 22 | 2 |
Red Gold 92-cent 14.5-oz can Petite DICED TOMATOES | 1/2 can | 44 | 4.4 |
12 to 14 inch stalk CELERY | 1 stalk | 10 | 2 |
no-stem 3/4 to 1 inch RADISH | 1 | 0.7 | 0 |
============ CHEESE & DAIRY ========= |
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Kraft 32-oz block Original CHEESE VELVEETA | 1/4 inch | 70 | 2 |
Gordons Foods 32-oz block CHEESE SHARP CHEDDAR | 2 slices | 110 | 0 |
Large FRIED EGG | 1 | 90 | 0.4 |
Large HARDBOILED EGG | 1 | 78 | 0.6 |
Daisy small-curd COTTAGE CHEESE | 1/2 cup | 110 | 2 |
================== MEAT ============= |
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Kroger iron skillet & oven $25/lb FILET MIGNON | 4 oz | 280 | 0 |
Costco Salmon fryed optional blackened spices | 4 oz | 180 | 0 |
Costco Kirkland 4-pk of 1-lb Signature BACON | 2 slices | 90 | 0 |
one medium-size 3 oz 73% fried patty HAMBURGER | 1 patty | 263 | 0 |
one medium-size 3 oz 85% fried patty TURKEY | 1 patty | 273 | 0 |
Costco $4.99 deboned 2.4-2.8-lb ROTISSERIE CHICKEN | 1 cup | 300 | 0 |
Hormel 2-oz slice CLASSIC SPAM | 1/6 can | 180 | 1.5 |
Hormel 3-oz slice CLASSIC SPAM | 1/4 can | 270 | 2.25 |
Costco Abbyland 48-oz SUMMER SAUSAGE | 0.56" slice | 190 | 1.5 |
Ft Wayne downtown 1-lb KING GYROS MEAT | 1/4 lb | 250 | 7 |
Gordon Foods Olympia 90 Slices 5-lb frozen GYRO MEAT | 6 slices | 300 | 7 |
Meijer 3.5-oz bag, serving 1/7 bag PORK RINDS | 1/2 oz | 80 | 0 |
================ PEANUTS ============ |
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Costco Kirkland 3-lb bag Signature IN-SHELL PISTACHIOS | 1/2 cup | 170 | 4 |
Costco Kirkland 3-lb bag Signature IN-SHELL PISTACHIOS | 1 cup | 340 | 8 |
Costco Kirkland 5-lb bag Signature Supreme ALMONDS | 1/4 cup | 174 | 1 |
Costco Kirkland Signature 40-oz can WHOLE FANCY CASHEWS | 1/5-cup | 180 | 6.5 |
Costco Kirkland 3-lb bag Signature HALF WALNUTS | 1/4 cup | 200 | 1 |
Costco Kirkland 2-lb bag Signature HALF PECANS | 1/4 cup | 210 | 0.5 |
Hampton Farms Salted & Roasted IN-SHELL PEANUTS | 1 cup | 305 | 2 |
Costco Kirkland 40-oz can Super LARGE PEANUTS | 1/4 cup | 170 | 3 |
Walmart Great Value 16-oz can COCKTAIL PEANUTS | 1/4 cup | 170 | 0 |
Kroger 12-oz can SPANISH SALTED PEANUTS | 1/4 cup | 160 | 1.5 |
================= FRUIT ============= |
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Jell-o Sugar-Free box mix JELLO | 1/2 cup | 10 | 0 |
Red raspberries plain-no-sugar RASPBERRIES | 1 cup | 65 | 4.5 |
Strawberry plain-no-sugar whole STRAWBERRIES | 1 cup | 46 | 4.6 |
Walmart Great Value 22-oz bag DRIED CRANBERRIES | 1/3 cup | 130 | 2 |
One medium APPLE | 1 | 95 | 11 |
One cup BLUEBERRIES | 1 cup | 84 | 9.9 |
One medium ORANGE | 1 | 45 | 4.2 |
Sun Maid 22.48-oz container CALIFORNIA RAISINS | 1/4 cup | 120 | 3 |
============= MISCELLANEOUS ========= |
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Wylers Instant Chicken or Beef Powder BOUILLON | 1 cup | 5 | 1 |
Meijer 13-oz can WHIPPED TOPPING | 2 tblsps | 15 | 0.5 |
Wish Bone 24-oz Chunky BLUE CHEESE DRESSING | 2 tblsps | 110 | 1.5 |
Gordon Foods Opaa 8-oz TZATZIKI GREEK DIP | 2 tblsps | 15 | 1 |
Libby's 15-oz can BISCUIT SAUSAGE GRAVY | 1/4 cup | 70 | 4 |
Costco Kirkland Signature Organic 38-oz jar Medium SALSA | 2 tblsps | 10 | 1 |
Hellmann's 48-oz jar REAL MAYONNAISE | 1 tblsps | 90 | 0 |
French's 14-oz YELLOW MUSTARD | 1 teasp | 0 | 0 |
Nestle 10-oz bag Toll House MINI CHOCOLATE CHIPS | 1 tblsp | 70 | 4 |
Chocolate Peanut Butter 2.12-oz ATKINS BAR | 1 bar | 240 | 3 |
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TALE OF THE TAPE Some say not to weigh yourself during the Atkins diet because your weight will bounce. Since your body is 62% water, a 1% "body water adjustment" for a 200 lb man is 2 pounds. I weigh myself after just getting up and find some bounce, but overall the weight comes off very predictabaly. I realize some of the loss is water weight, but that's true EVERY time I weigh myself. I use the EatSmart Digital Bathroom scale (Amazon Prime $23.02) and it is very accurate. It does have a "feature" where when you weigh yourself twice it remembers the previous reading and, if close, repeats it. I defeat this feature by weighing one-foot for the next reading, and then I do a full weighing. |
TYPICAL NOT ALLOWED FOODSALLOWED FOODS |
TAKE VITAMINS
AVOID DIET DRINKS - DRINK LOTS OF WATER
YOU WILL LOSE YOUR APPETITE
YOU WILL HAVE MORE ENERGY
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ATKINS PHASE TWO
After the desired weight loss, change to Phase II where more carbohydrates are introduced.
The 16:8 Diet
- Fast for 16 hours and eat all of your day’s food within eight hours, seven days a weekThe 5:2 or Fast Diet
- Eat typical for five days then limit calories to 500-600 for two daysThe 23:1 One Meal a Day Diet
- Fast for 23 hours and eat one meal a day in a one-hour windowThe Eat-Stop-Eat Diet
- It's the way we used to eat before agriculture gave us an abundance of food and we all got fatThe While You Sleep Diet
- Instead of your heavily blanketed or hot bedroom body burning up 20 * 8 or 160 Calories while you sleep, if you instead get rid of that heavy blanket and/or cool the room down somewhat (to 66F or 68F, for example), it could be in far more normal operation and burning up 80 * 8 or 640 Calories each night.
That difference, of 480 Calories (640 - 160) that you COULD allow your body to NATURALLY burn up, if done over seven days (a week) is around 3500 Calories! One extra pound of bodyfat will therefore burn itself up (each week) WHILE YOU SLEEP! Is that a great diet or what?ProLon: Fasting Mimicking Diet
- 5-day fasting meal program with results similar to water only fastingThe Cyclical Ketogenic Diet
- Once you are in Ketosis, have a number of days with low carbs, then have an OCCASIONAL day with normal carbsTime-Modified Eating
- Eat same food and amount, just NOT before 10am and NOT after 5pm
FAST FOOD RESTAURANTS Nutrition Information