THE ATKINS DIET

LOW CARBOHYDRATE DIET   * Never Hungry * Eat all you want * More energy

Read the book Dr. Atkins New Diet Revolution

Total carbs vs Net carbs
Total Carbs - dietary fiber - 1/2 sugar alcohols = Net Carbs
Count Net Carbs (don't include fiber or 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!

~ This diet has been around a long time.  Some doctors hate it, some love it, but it WORKS ~

TO LOSE ONE POUND
You need to burn 3,500 calories more than you take in
- Reduce 500 cal/day you lose one pound per week
- Reduce 1000 cal/day you lose two pounds per week
- Reduce 1500 cal/day you lose three pounds per week 		WHEN YOU LOSE WEIGHT
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

         



ATKINS PHASE ONE

      TYPICAL NOT ALLOWED FOODS

      • Fruit, pasta, potatoes, sugar, bread
      • Most veggies, alcohol, beer

      ALLOWED FOODS

      • Meat, cheese, eggs
        (watch out, some lunch meats have sugar or carbs)
      • Some light-colored veggies (lettuce, mushrooms, cucumbers, etc.)
      • Some salad dressings (Blu cheese, oil&vinegar, etc.
      • DIET CAFFEINE-FREE pop (Pepsi, Coke, many Faygo flavors)
      • Crystal Lite drink mix
      • Sugarless jello (also available in 6-pks in store)
      • Coolwhip or whipped cream (don't go crazy - 2 TABLEspoons)
      • Pork rinds & French Onion dip
      • Casa small salad 4.5g carbs (Ft Wayne CASA restaurants)
      • Greek Euros (meat only, throw away the pita shell)
      • Atkins low-carb Cole Slaw
      • Walmart Tri-Color Coleslaw Mix carbs 1-1/2 cups 5 carbs Miracle Whip 2 carbs per tablespoon
      • Sugarfree Homemade Jello Popcycles
      • Read the label, keep total carbs to < 20 gms per day


TAKE VITAMINS

  • Each day I take "Centrum From A to Zinc"
  • I take other supplements, Vitamin C (500mg),
    Beta Carotene (25k IU Vitamin A), B6 (100mg)

AVOID DIET DRINKS - DRINK LOTS OF WATER

  • Option - S-l-o-w-l-y cut down to one or less serving of caffeine a day
    They say caffeine stimulates insulin production (carbs -->sugar)
    You level off - no more highs & lows from caffeine fixes, BUT:
  • I DRINK ALL THE COFFEE I WANT AND STILL LOSE WEIGHT

  • Drink WATER or diet anything, must have zero carbs

YOU WILL LOSE YOUR APPETITE

  • Eat all you want, but you won't be hungry. A process called
    Ketosis kicks in, causing you to lose your appetite and burn
    body fat - this is how you know the diet is working. You may
    lose 2-4 pounds/wk. Don't overeat if you're not hungry.

YOU WILL HAVE MORE ENERGY

  • More energy
  • No hunger before meal time
  • Less craving of junk foods
     
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 week

 

The 23:1 One Meal a Day Diet
- Fast for 23 hours and eat one meal a day in a one-hour window

 

The 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?

 The 5:2 or Fast Diet
- Eat typical for five days then limit calories to 500-600 for two days

 

The Eat-Stop-Eat Diet
- It's the way we used to eat before agriculture gave us an abundance of food and we all got fat

 

ProLon: Fasting Mimicking Diet
- 5-day fasting meal program with results similar to water only fasting

 

The Cyclical Ketogenic Diet
- Once you are in Ketosis, have a number of days with low carbs, then have an OCCASIONAL day with normal carbs

 

Time-Modified Eating
- Eat same food and amount, just NOT before 10am and NOT after 5pm


FAST FOOD RESTAURANTS   Nutrition Information

 
ATKINS CALORIE AND CARB COUNTER
Keep net daily carbs under 20 total

VEGTABLES Serving Calories Net Carbs
shredded ICEBERG LETTUCE 1 cup 10 0.5
COLESLAW - shredded CABBAGE with Mayonnaise 1 cup 112 3.2
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 Serving Calories Net Carbs
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
Daisy SOUR CREAM 2 tbsps 60 0.5
MEAT Serving Calories Net Carbs
StarKist Chunk Light in water TUNA 1 can 90 0
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 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 Serving Calories Net Carbs
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 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 Serving Calories Net Carbs
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 Serving Calories Net Carbs
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
Heluva Good Fremch Onion DIP 2 tblsps 50 1
Kroger Private Selection HORSE RADISH 1 tblsp 35 1.5
Hellmann's 48-oz jar REAL MAYONNAISE 1 tblsp 100 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
      
Beef Soup     
Chicken Soup   
(1) 28oz can Keystone Beef
(2) 32oz Kit. Basics Beef Stock
(1-1/2) stalks of celery
(1/3) onion
(1) 14.5oz can unsalted Green Beans
makes (4) 20oz servings
carbs per serving
calories per serving 		  0 carbs
  8
  2
  3
  1
 14
3.5
308 cal 		(1) 27oz can Boneless Chicken
(2) 32oz Kit. Basics Chicken Stock
(1-1/2) stalks of celery
(1/3) onion
(1) 14.5oz unsalted Green Beans
makes (4) 20oz servings
carbs per serving
calories per serving 		 0 carbs
 8
  2
  3
  1
 14
3.5
373 cal

Some Favorites
Blackened Salmon   Tuna mixed with mayonnaise and mustard   Bacon and Eggs   Hamburger or Turkey burger patty   Lettuce Salad with low-carb dressing   Bacon bits   Hot Dog plain   Atkins Coleslaw   Pork Rinds with salsa or French Onion dip

Atkins Meal Bar


240 cal 3 carbs


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 predictably. 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.