My Information about Weight Loss

What's Your Weight-Loss "Achilles Heel"?

2010-07-03T10:13:00.000-07:00

Greek mythology isn't often a topic of conversation around my house, but it happened to be this weekend. I must admit that I segued the conversation to yours truly; I have weight loss on the brain at the moment, because a knee injury set me back recently and I've gained back a few pounds that I'd only recently lost.

We were talking about the Achilles Heel, that spot that you get "hurt" and you're surely done for. Aside from my trick knee, I'd say my other biggest weight-loss hurdle is sweetened drinks; one sip and I'm a goner.

That may be putting it too lightly. In fact, I think I am addicted to them. Seriously. I've tried kicking them "cold turkey" many times and I literally have withdrawal! I last a few days of cutting back and then I'm right back on the stuff. I could go through a liter of soda a day if I had my way!

Thank goodness for that little pink packet of sweetener ... it gets me through many a day (and night!) without the caloric cost of sugar-sweetened beverages. As long as some iced tea or a coffee maker is in reach, I (usually) can keep it together.

So, what's your biggest dieting or weight-loss hurdle on a day-to-day basis?

What happens when a man and a woman kiss?

2010-07-01T13:38:00.000-07:00

That is to say, what happens to the various parts of the body when two people in love join their lips in bliss? Years ago, before our biologists knew of the existence of the glands in our bodies, one writer quoted a scientist as saying that "kissing is pleasant because the teeth, jawbones and lips are full of nerves, and when the lips meet an electric current is generated."

PRE MAINTENANCE: PREPARE FOR PERMANENT SLIMNESS

2007-12-08T03:22:00.001-08:00

YOU ARE ALMOST THERE ! ALL YOUR GOOD WORK AND HEALTHY EATING HABITS HAVE PAID OFF,AND YOU NOW HAVE ONLY 5 ñ 10 POUNDS TO GO TO REACH YOUR TARGET WEIGHT.GIVE YOURSELF A GOOD PAT ON THE BACK: YOU DESERVE IT.

HAVING SAID THAT,I HAVE TO INSERT A NOTE OF CAUTION.YOU MAY NOT LIKE WHAT FOLLOWS,BUT IT IS VITALLY IMPORTANT THAT YOU HEAR IT.

IF YOU HAVE BEEN RACING ALONG THE ROAD TO YOUR DESTINATION,NOW IS THE TIME TO PUT ON THE BRAKES.MUCH AS IT IS TEMPTING TO SAY "ìI CAN BANISH THESE LAST POUNDS IN A FEW WEEKS NOW THAT I KNOW HOW TO DO THE ATKINS"^îI STRONGLY ADVISE YOU TO DO SOMETHING THAT SEEMS QUITE THE OPPOSITE ON PRE MAINTENANCE,THE ALL IMPORTANT THIRD PHASE OF ATKINS.AS YOU ADVANCE TOWARD LIFETIME MAINTENANCE,MY ADVICE IS TO PROCEED SO SLOWLY THAT YOUR WEIGHT LOSS IS ALMOST IMPERCEPTIBLE.I KNOW THAT THIS SNAIL^íS PACE CAN BE EXCRUCIATING WHEN THE END IS IN SIGHT.BUT REMEMBER,GETTING TO YOUR GOAL WEIGHT IS NOT YOUR ULTIMATE GOAL;YOUR REAL GOAL IS TO MAINTAIN THAT MAGIC NUMBER INDEFINITELY.

OUR FOCUS IS NOW DIFFERENT,THERE IS LITTLE DOUBT YOU CAN AND WILL REACH YOUR GOAL WEIGHT. THE ONLY DOUBT IS WHETHER YOU WILL STAY AT THAT WEIGHT FOR LIFE.THE PURPOSE NOW IS TO CREATE THE OPTIMAL LIFETIME EATING PROGRAM,ONE THAT FITS YOU SO PERFECTLY YOU WILL WANT TO STAY ON IT FOR LIFE.

WHEN YOU MOVED TO OWL,YOU DELIBERATELY SLOWED DOWN YOUR WEIGHT LOSS BY ADDING MORE CARBS AND MORE VARIETY TO YOUR MENUS.NOW I AM GOING TO ASK YOU TO SLOW THINGS DOWN EVEN FURTHER.THE MORE YOU LEARN ABOUT EATING AS YOU LOSE THOSE LAST FEW POUNDS,THE BETTER.YOUR NEXT ASSIGNMENT IS TO INCREASE YOUR CARB CONSUMPTION UNTIL YOU ARE LOSING LESS THAN A POUND A WEEK.THE ADDITIONAL FOODS WILL PRO VEIDE INCREASED NUTRITION.IDEALLY YOU SHOULD SPEND AT LEAST A MONTH OR TWO IN THIS PHASE.

THERE IS METHOD IN WHAT MAY SOUND LIKE MADNESS.IF YOU SEARCH FOR THE LEVEL THAT ACHIEVES A SMALL AMOUNT OF WEIGHT LOSS,BY THE TIME YOU REACH YOUR GOAL WEIGHT YOU WILL IN EFFECT BE ON LIFETIME MAINTENANCE,AT WHICH TIME YOUR WEIGHT LOSS WILL NATURALLY SLOW TO A HALT.DURING PRE MAINTENANCE YOU WILL BOTH ACCUSTOM YOURSELF TO YOUR LIFETIME EATING PLAN AND GET A GOOD INDICATION OF WHAT IT WILL BE LIKE. THINK OF THIS PHASE AS A LEARNER^íS PERMIT,LIKE THE ONE YOU HAD WHEN YOU WERE JUST BEGINNING TO DRIVE.YOU WERE ALLOWED OUT ON THE ROADS,BUT ONLY WITH A LICENSED DRIVER BY YOUR SIDE.PRE MAINTENANCE IS LIKE THAT.YOU^íRE OUT THERE DOING IT,BUT YOU STILL NEED SOME MORE HOURS BEHIND THE WHEEL BEFORE IT^íS SAFE TO ALLOW YOU ON THE HIGHWAY ALL BY YOURSELF.

THAT^íS WHY IT IS CRUCIAL THAT YOU NOT MAKE THE ASSUMPTIONS THAT PRE MAINTENANCE AND LIFETIME MAINTENANCE MUST BE PRETTY MUCH THE SAME THING BECAUSE THEIR NAMES SOUND ALIKE.NOT TRUE: ONE IS A TRAINING PROGRAM;THE OTHER IS THE REST OF YOUR LIFE.IF YOU HAVE ANY MISGUIDED IDEAS ABOUT SKIPPING THIS THIRD PHASE AND GOING RIGHT TO LIFETIME MAINTENANCE,I IMPLORE YOU NOT TO DO SO.IN FACT I WOULD GO SO FAR AS TO SAY THAT PRE MAINTENANCE IS MANDATORY IF PERMANENT WEIGHT LOSS IS TO BE ACHIE VED.LET ME REPEAT THAT: IF YOU OMIT PRE MAINTENANCE YOU MAY WELL BE DOOMED TO FAILURE WHEN IT COMES TO MAINTAINING YOUR WEIGHT LOSS FOR THE LONG TERM.

HOW TO DO PRE MAINTENANCE

PRE MAINTENANCE IS CRUCIAL TO GETTING YOUR WEIGHT UNDER CONTROL FOR GOOD,BUT IT IS ALSO ABOUT FAR MORE IMPORTANT THINGS,THE FIRST OF COURSE BEING YOUR HEALTH.TO REDUCE YOUR LONG TERM RISK FOR CONDITIONS SUCH AS CARDIOVASCULAR DISEASE,HYPERTENSION AND DIABETES THERE IS NOTHING MORE EFFECTIVE THAN MAINTAINING A HEALTHY WEIGHT.BUT IM ALSO THINKING ABOUT SUCH THINGS AS YOUR ABILITY TO MAKE CHOICES THAT ARE RIGHT FOR YOU.WHEN YOU REALISE YOU CAN BE IN CHARGE OF WHAT YOU EAT HOW YOU LOOK AND HOW HEALTHY YOU ARE,IT EMPOWERS YOU IN ALL THE OTHER ASPECTS OF YOUR LIFE.INSTEAD OF WORRYING ABOUT LOOKING GOOD TO PLEASE OTHER PEOPLEYOU ARE LIKELY COMING TO REALISE THAT WHAT MATTERS IS HOW YOU FEEL ABOUT HOW YOU LOOK AND FEEL.YOU ARE LEARNING THE SKILLS THAT ALLOW YOU TO CHANGE YOUR LIFE. WHEN YOU WERE DOING OWL.YOU LEARNED TO INCREASE YOUR CARB INTAKE IN INCREMENTS OF 5 GRAMS.IN THIS PHASE YOU CAN SHIFT INTO A HIGHER GEAR INCREASE YOUR DAILY CARB INTAKE BY 10 GRAMS EACH WEEK SO LONG AS YOU CONTINUE TO LOSE. SEE POWER OF TEN BELOW.IF YOU INTRODUCE NEW FOODS SLOWLY AND INCREASE YOUR GRAMS OF CARBS GRADUALLY,YOUR CCLL SHOULD INCREASE GRADUALLY.THIS NEW AND HIGHER CCLL WILL REFLECT THE FACT THAT YOU ARE NOW LOSING WEIGHT MORE SLOWLY.

AS YOU CONTINUE TO MAKE 10 GRAM INCREMENTAL ADDITIONS,YOU WILL RATHER QUICKLY REACH A POINT AT WHICH YOU WILL FIND THAT YOU ARE NO LONGER LOSING.IF YOU ARE AT YOUR GOAL WEIGHT,STAY AT THAT LEVEL FOR A MONTH OR SO BEFORE YOU INCREASE YOUR DAILY CARB CONSUMPTION BY ANOTHER 10 GRAMS TO SEE IF YOU CAN CONSUME THAT LEVEL WITHOUT GAINING.ONCE YOU DO BEGIN TO GAIN,DROP BACK 10 GRAMS AND YOU SHOULD HAVE ESTABLISHED YOUR CRITICAL CARBOHYDRATE LEVEL FOR MAINTENANCE ( CCLM )

ON THE OTHER HAND,IF AFTER AN INCREMENTAL INCREASE YOU FIND THAT YOU ARE GAINING OR ARE NOT LOSING AND YOU ARE NOT YET AT YOUR GOAL WEIGHT,YOU NEED TO BACK DOWN TO THE PREVIOUS LEVEL.THE LINE BETWEEN GAINING,MAINTAINING AND LOSING IS A THIN ONE AND YOU MAY HAVE TO PLAY WITH YOUR CCLL AND CCLM FOR A WHILE TO UNDERSTAND WHAT YOUR BODY CAN HANDLE. WHILE IT MAY TAKE AS LONG AS 3 MONTHS TO DROP THE LAST FEW POUNDS AND CLEARLY ESTABLISH YOUR CCLM,I REITERATE:THIS LEISURELY PACE IS CRITICAL TO YOUR ULTIMATE SUCCESS.CONTINUE TO ADD NEW FOODS SLOWLY AND CAREFULLY SO YOU'LL BE LEARNING GOOD EATING HABITS AT THE SAME TIME.

SOME VARIATIONS ON THE RULE

ANOTHER APPROACH TO PRE MAINTENANCE IS TO CONTINUE EATING AS YOU WERE AT THE END OF OWL AND TO ALLOW YOURSELF A 20 GRAM CARB TREAT 2 OR 3 TIMES A WEEK. AD A PIECE OF FRUIT OR STARCHY VEG,A SERVING OF BROWN RICE OR SWEET POTATOES,FOR EXAMPLE.YOU CAN ALSO HAVE A GLASS OF WHITE WINE,A LIGHT BEER OR THE WHITE SPIRITS.

STILL ANOTHER WAY TO DO PRE MAINTENANCE IS TO AVERAGE OUT YOUR CARB INTAKE FOR THE WEEK.THIS IS HOW IT WORKS: IF FOR EXAMPLE,YOUR CCLL IS 80 GRAMS,YOU MIGHT DROP BACK TO 60

GRAMS ON TUESDAY,THEN DEVIATE WITH A BEEF,POTATO AND CARROT STEW THE FOLLOWING NIGHT,PUSHING YOUR DAILY TOTAL TO 100 GRAMS.(UP TIL NOW,WHEN WEIGHT LOSS WAS ESSENTIAL,I HAVE TOLD YOU TO SPREAD YOUR CARBS OUT THROUGH THE DAY,IF YOU DO HAVE A HEAVY DOSE AT ONE MEAL,MAKE SURE THERE IS ENOUGH FAT,PROTEIN AND FIBRE IN THE REST OF THE MEAL TO SLOW THE GLUCOSE LOAD ON YOUR SYSTEM) HO WE VER,IF YOU FIND SUCH DEVIATIONS CREATE CRAVINGS,IT IS PROBABLY BEST FOR YOU TO STICK TO A STEADY NUMBER OF CARBS SPREAD EVENLY THROUGHOUT THE DAY.

BE CAREFUL ! THERE ARE A COUPLE OF REASONS WHY PEOPLE SOMETIMES GET INTO TROUBLE:

1. THEY DON^íT RECOGNIZE THAT THIS PHASE IS STILL RELATIVELY RESTRICTIVE OF CARBS,COMPARED TO THE WAY THEY WERE EATING BEFORE THEY WERE DOING ATKINS.

2. THEY^íRE STARTLED TO DISCOVER THAT WITHOUT THE WONDERFUL ADVANTAGE OF DEEP LIPOLYSIS,APPETITE SUPPRESSION HAS DIMINISHED

PHASE TWO: ONGOING WEIGHT LOSS

2007-11-28T02:38:00.001-08:00

IF YOU ARE STARTING ONGOING WEIGHT LOSS (OWL),I KNOW THAT YOU^íVE SUCCEEDED DOING INDUCTION.CONGRATULATIONS ON REACHING THE FIRST STAGE OF YOUR GOAL !OWL IS WHERE YOU^íLL START TAILORING ATKINS TO FIT YOU SPECIAL TASTES;IT^íS WHAT MAKES ATKINS SO UNIQUE AND A PLEASURE.

ALTHOUGH MORE LENIENT THAN INDUCTION,OWL WILL CONTINUE TO REVEAL THE WONDERS OD DISSOLVING FAT.EXPECT A GRADUAL DECREASE IN THE RATE AT WHICH THE POUNDS AND INCHES DROP OFF.THIS IS A DELIBRATE PART OF THE PLAN.I HAVE TO REPEAT ONE THING: ALLOWING A FEW MORE CARBS IN AT THIS PHASE IS NOT A LICENSE TO RETURN TO YOUR OLD HABITS OF DINING ON FOODS FULL OF SUGAR,WHITE FLOUR AND OTHER JUNK CARBS.THE QUALITY OF THE CARB FOODS YOU EAT CONTINUES TO BE AS IMPORTANT AS THE QUANTITY.

MAKE YOUR GOAL SPECIFIC

YOU^íVE SET A GOAL,AND THAT^íS GREAT ! BUT MAKE SURE YOUR GOAL IS SPECIFIC.PLANNING TO LOSE 35 POUNDS,FOR EXAMPLE,IS FAR BETTER THAN PLANNING TO LOSE SOME WEIGHT,BUT YOU PROBABLY WON^íT LOSE THHE FULL 35 UNLESS YOU HOLD IT IN YOUR MIND AS THE DESTINATION OF YOUR JOURNEY.

VISUALIZE

IN OTHER WORDS,ONCE YO U^íVE SAID YOU ARE GOING TO LOSE 35 LBS,GO EVEN FURTHER AND VISUALIZE HOW YOUR BODY IS GOING TO LOOK,WHAT NEW CLOTHES YOU ARE GOING TO BE ABLE TO WEAR,KEEP IN YOUR MIND HOW GREAT YOU ARE GOING TO FEEL AND LOOK.

HOW TO DO OWL

ON OWL YOU WILL

CONTINUE TO BURN AND DISSOLVE FAT

MAINTAIN CONTROL OF YOUR APPETITE

LEARN HOW MUCH CARBS YOU CAN INTAKE TO CARRY ON LOSING WEIGHT EAT A WIDER CHOICE OF FOODS

RULES OF OWL

TO BE SUCCESSFUL ON OWL REMEMBER TO :

KEEP PROTEIN AND FAT AS THE MAINSTAYS OF YOUR NUTRITIONAL REGIMEN

INCREASE YOUR DAILY CARB INTAKE BY NO MORE THAN 5 GRAMS EACH WEEK

ADD NEW FOODS IN THE ORDER LISTED IN THE CARB LADDER

ADD ONE NEW FOOD GROUP AT A TIME

EAT A FOOD GROUP NO MORE THAN 3 TIMES PER WEEK TO START,THEN EAT DAILY

STOP NEW FOODS IMMEDIATLEY IF THEY PROVOKE WEIGHT GAIN,THE RETURN OF PHYSICAL SYMPTOMS LOST DOING INDUCTION OR INCREASED APPETITE OR CRAVINGS

CONTINUE DOING OWL UNTIL YOU HAVE 5 ñ 10 POUNDS LEFT TO LOSE

HOW TO FOLLOW PHASE 2

THERE ARE 3 KEY DIFFERENCES BETWEEN INDUCTION AND ONGOING WEIGHT LOWW

THE FIRST IS OBVIOUS.YOU WILL CONSUME MORE CARBS

SECOND WHEREAS DURING INDUCTION YOU ATE YOUR PROTEIN AND FAT FOODS PLUS 3 CUPS OF SALAD AND OTHER VEGGIES,OWL ALLOWS YOU MUCH MORE CHOICE. THAT MEANS YOU CAN NOW CRAFT A

WEIGHT LOSS PLAN THAT IS YOURS.BUT IT ALSO MEANS AND HERE^íS THE THIRD KEY -- THAT COUNTING CARBS IS TRULY YOUR RESPONSIBILITY

IF YOU DON^íT COUNT THEN YOU COULD GET INTO TROUBLE !!!

YOUR OWN PRIVATE NUMBER

LIFE IN THE 21^ST CENTURY MEANS LOTS OF NUMBERS TO REMEMBER,WHAT WITH CELL-PHONE NUMBERS,BANK NUMBERS AND THE LIKE,BUT IíM GOING TO GIVE YOU THE TOOLS TO FIND ANOTHER NUMBER THAT IS JUST AS ESSENTIAL FOR YOUR LIFESTYLE.REMEMBER THESE TWO BASIC PRICIPLES WHEN YOU DO THE ATKINS DIET YOUR RATE OF WEIGHT LOSS IS GENERALLY PROPORTIONAL TO THE AMOUNT OF CARBS YOU CONSUME.THE LEVEL OF CARBS YOU CONSUME CAN BE MEASURED,BY ATTACHING NUMERICAL QUANTITIES TO THE CARB FOODS YOU^íRE EATING,YOU KNOW HOW MUCH YOU CAN SAFELY EAT

YOUR DAILY THRESHOLD OF CARBS CONSUMPTION IS YOUR CRITICAL CARBOHYDTRATE LEVEL FOR LOSING (CCLL)STAY BELOW THIS NUMBER AND YOU WILL EXPERIENCE ONGOING WEIGHT LOSS.GO ABOVE IT AND YOUR WEIGHT LOSS STALLS.HERE^íS HOW YOU^íLL DETERMINE YOUR CCLL.EACH WEEK YOU WILL INCREASE THE QUANTITY OF CARBS YOU EAT BEYOND THE SALAD AND ONE CUP SERVING OF VEGGIES ALLOWED DURING INDUCTION.THESE INCREMENTS SHOULD MEASURE ROUGHLY 5 GRAMS OF DAILY CARBS,REPRESENTING ONE ^ìLEVEL^î

DURING THE FIRST WEEK ON OWL,INCREASE YOUR DAILY CARB INTAKE FROM THE 20 GRAMS A DAY ON INDUCTION TO 25 GRAMS A DAY---------------------------------------- GOING UP ONE LEVEL

I RECOMMEND YOU ADD EITHER ANOTHER SALAD,HALF AN AVOCADO,A CUP OF CAULIFLOWER OR 6 ñ 8 STALKS OF ASPARAGUS OR ANOTHER VEGGIE.CONTINUE TO EAT THIS WAY FOR THE REST OF THE WEEK.AS LONG AS YOUR WEIGHT LOSS CONTINUES STEADILY,YOU CAN GO UP ANOTHER LEVELóTO 30 GRAMS DAILYóTHE FOLLOWING WEEK.IF YOU ARE A VEGGIE LOVER,YOU MAY BE HAPPY CONTINUING TO ADD MORE SALAD GREENS AND OTHER VEGGIES.OR YOU MAY CHOOSE TO ADD A HALF CUP OF COTTAGE CHEESE,AN OZ OF SUNFLOWER SEEDS,OR A DOZEN MACADAMIA NUTS.IF YOU HAVE BEEN FEELING FRUIT DEPRIVED,NOW IS THE TIME TO ADD BERRIES,THE FRUITS LOWEST ON THE GLYCEMIC INDEX.(13 AVERAGE SIZE STRAWBERRIES CONTAIN 5 GRAMS OF CARBS)

LOOK AT THE ^ìPOWER OF FIVE^î SET BELOW FOR OTHER SUGGESTIONS OF FOODS YOU CAN ADD TO YOUR DAILY MENU.MOST PEOPLE FIND IT BEST TO ADD BACK FOODS IN A CERTAIN ORDERóWHAT I CALL THE CARBOHYDRATE LADDER( SEE BELOW)

NOTE THAT FEW PEOPLE WILL BE ABLE TO ADD BACK ALL THESE FOOD GROUPS IN OWL.THOSE ON THE SECOND HALF OF THE LIST TEND TO RANK HIGHER ON THE GLYCEMIC INDEX AND ARE MORE COMMONLY INTRODUCED IN PREMAINTENENCE.FOLLO WING THIS ORDER TENDS TO MINIMIZE BLOOD SUGAR SURGES THAT COULD REACTIVATE CRAVINGS.

CARBOHYDRATE LADDER

1. MORE SALAD AND OTHER VEGGIES ON THE ACCEPTABLE FOODS LIST

2. FRESH CHEESES ( AS WELL AS MORE AGED CHEESE)

3. SEEDS AND NUTS

4. BERRIES

5. WINE AND OTHER SPIRITS LOW IN CARBS

6. LEGUMES

7. FRUITS OTHER THAN BERRIES AND MELONS

8. STARCHY VEGGIES

9. WHOLE GRAINS

EACH WEEK YOU^íLL GO UP ANOTHER LEVEL,ADDING ANOTHER 5 GRAMS UNTIL EVENTUALLY YOU^íLL REACH A NUMBER AT WHICH YOU STOP LOSING.THAT^íS HOW YOU FIND YOUR CCLL.ABOVE IT YOU LOSE NO MORE,OR YOU BEGIN TO GAIN.BELOW IT YOU CONTINUE TO LOSE.THE LOWER YOUR METABOLIC RESISTANCE TO WEIGHT LOSS AND THE GREATER YOUR LEVEL OF PHYSICAL ACT IVITY,THE HIGHER THAT NUMBER WILL BE.

ONCE YOU CALCULATE YOUR CCLL.YOU^íLL BE ABLE TO SAY TO ANOTHER ATKINS FOLLOWER.^î MY CRITICAL CARBOHYDRATE LEVEL FOR LOSING IS 45 GRAMS.WHAT^íS YOURS ?î OR IT MIGHT BE HIGHER ñ SAY 50, OR AS LOW AS 25.TO GET AN IDEA OF THE RANGE THAT IS POSSIBLE,SEE THE TABLE SET BELOW,AS I^íVE MENTIONED BEFORE,METABOLIC RESISTANCE IS INFLUENCED BY AGE,GENDER,ACTIVITY LEVEL,HORMONE ISSUES,LEVEL OF PHYSICAL ACTIVITY,PRESCRIPTION MEDICATIONS AND OTHER FACTORS, SO THE RANGE IN CCLLs CAN BE GREAT.

IF YOU EAT BEYOND YOUR CCLL,YOUR SCALE AND MEASURING TAPE WILL HERLAD THAT YOU^íVE CROSSED A LINE AND YOU^íLL MAKE ADJUSTMENTS ACCORDINGLY.MOST PEOPLE SIMPLY DROP BACK DOWN TO THE PRIOR LEVEL OF CARB CONSUMPTION.

LIPOLYSIS TESTING STRIPS ( KETOSTIX ) CAN HELP YOU ASCERTAIN YOUR CCLL IN MAY CASES.THEY GENERALLY STOP TURNING COLOUR AT A POINT A LITTLE BIT BELOW YOU CCLL.WHEN THAT HAPPENS YOUR CCLL WILL BE ONLY A FEW CARBS HIGHER.HOW EVER YOU SHOULD BE AWARE THAT ONCE YOU ARE CONSUMING 50 OR MORE CARBS A DAY,THE LTS WILL NO LONGER REGISTER A CHANGE IN COLOUR. SO LONG AS YOU CONTINUE TO LOSE POUNDS AND INCHES AND EXPERIENCE NO RECURRENCE OF YOUR PRE ATKINS LEVELS OF HUNGER,CRAVINGS AND OTHER SYMPTOMS,REST ASSURED THAT ALL IS WELL.YOU ARE STILL FUNCTIONING ON A PRIMARILY FAT BURNING METABOLISM EVEN THOUGH YOU MAY NOT BE PRODUCING ENOUGH KETONES TO SHOW UP IN YOUR URINE.

CARBOHYDRATE GRAM LEVELS AND METABOLIC RESISTANCE FOR LOSING

METABOLIC RESISTANCE HIGH

AVERAGE

LOW

REGULAR EXCERCISER*

A REGULAR EXERCISER IS LEAST 45 MINS

APPROX CCLL RANGE

<15 GRAMS OF CARBS PER DAY

15 ñ 40 GRAMS OF CARBS PER DAY 40 ñ 60 GRAMS OF CARBS PER DAY 60 ñ 90 GRAMS OF CARBS PER DAY

SOMEONE WHO DOES VIGOROUS EXERCISE FIVE DAYS A WEEK FOR AT

THE WISE OWL MIND SET

THE OWL PHASE IS ALL ABOUT CHOICE.THE CHOICES YOU MAKE SHOULD FOCUS ON HEALTHY AND PLEASURABLE ADDITIONS,WITH A STRONG EMPHASIS ON FOODS THAT CONTRIBUTE BOTH.AS YOU ADD FOODS IN ROUGHLY 5 GRAM CARB INCREMENTS,YOU CAN PROBABLY MOVE BEYOND VEGGIES TO OTHER FOODS,SUCH AS NUTS,BERRIES AND POSSIBLY GRAINS.ALTHOUGH YOU WILL BE EATING PRIMARILY NATURAL,UNPROCESSED FOODS,YOU WILL FIND AN INCREASING NUMBER OF CON VEINIENCE FOODS CREATED FOR PEOPLE SEEKING TO FOLLOW A LOW CARB NUTRITIONAL APPROACH.REMEMBER: READ THE LABEL !

THE POWER OF FIVE

THESE PORTIONS CONTAIN ROUGHLY 5 GRAMS OF CARBS.FOOD GROUPS ARE ARRANGED IN THE GENERAL ORDER IN WHICH THEY SHOULD BE ADDED.

VEGGIES

340g (12oz ) COOKED SPINICH 110g ( 4oz ) RED PEPPERS 1 MEDIUM TOMATO

75g ( 2 Ω oz ) COOKED BROCCOLI 8 MEDIUM ASPARAGUS 75g ( 2 Ω oz ) CAULIFLOWER 40g ( 1 Ω oz ) CHOPPED ONIONS Ω HASS AVOCADO

120g ( 4 Ω oz ) SUMMER SQUASH

DAIRY

140g (5oz ) MOZZARELLA CHEESE 1 10g (4 oz ) COTTAGE CHEESE 160g ( 51/2 oz ) RICOTTA CHEESE 110 ml ( 4fl oz ) WHIPPING CREAM

NUTS AND SEEDS

30g ( 1oz ) OF :

MACADAMIAS (APPROX 10 ñ 12 NUTS

WALNUTS ( APPROX 14 HALVES )

ALMONDS ( APPROX 24 NUTS )

PECANS ( APPROX 31 NUTS )

HULLED SUNFLOWER SEEDS ( 3 TABLESPOONS ) ROASTED SHELLED PEANUTS ( APPROX 26 NUTS ) 15g ( Ω oz ) OF CASHEWS ( APPROX 9 NUTS )

FRUITS

37 g ( 1 1/3 oz ) BLUEBERRIES

23g ( æ oz ) RASPBERRIES

60g ( 2oz ) STRAWBERRIES

60g ( 2oz ) CANTALOUPE.HONEYDEW MELON

JUICES

60 ml ( 2 fl oz ) LEMON JUICE 60 ml (2 fl oz ) LIME JUICE

110 ml ( 4 fl oz ) TOMATO JUICE

CONVENIENCE FOODS

YOU CAN SELECT FROM THE VARIETY OF CONVENIENCE FOODS ( BARS AND SHAKES ARE THE TWO MOST AVAILABLE) BUT BE SURE TO DETERMINE THE ACTUAL NUMBER OF DIGESTIBLE CARBS IN ANY PARTICULAR PRODUCTS

LIPOLYSIS TESTING STRIPS ( KETOSTIX ) PROOF POSITIVE

2007-11-28T02:36:00.001-08:00

LIPOLYSIS TESTING STRIPS (LTS) (KETOSTIX) MEASURE THE KETONES- THE MARKERS THAT CONFIRM YOUR BODY IS IN LIPOLYSIS AND THE SECONDERY PROCESS OF KETO SISóIN YOUR URINE.THE STRIPS WILL CHANGE TO PINK OR PURPLE,DEPENDING UPON HOW MANY KETONES ARE PRESENT.THE MORE KETONES YOU EXCRETE AND THEREFORE THE GREATER DEGREE OF KETOSIS YOU ARE IN,THE DARKER THE COLOUR.

WHAT IF THEY DON^í T TURN COLOUR ?

FIRST MAKE SURE THAT NONE OF YOUR FOODS EXCEPT YOUR SALAD AND OTHER VEGGIES CONTAIN CARBS,MEANING NO HIDDEN SUGARS,NO BREADING ETC.THEN STRICTLY FOLLOW INDUCTION FOR FIVE DAYS,IF THE LTS STILL HAVEN^íT CHANGED TO AT LEAST PINK,MEASURE YOUR SALADS TO MAKE SURE YOU ARE NOT EATING TOO MANY VEGGIES,STILL NO CHANGE ? TRY CUTTING OUT THE TOMATOES AND ONIONS,WHISH ARE BOTH RELETIVELY HIGH ON THE GLYCEMIC INDEX.FINALLY MAKE SURE YOU ARE NOT CONSUMING EXCESS QUANTITIES OF PROTEIN,WHEN EATEN TO EXCESS PROTEIN CONVERTS TO GLUCOSE. HOWEVER SHOULD YOUR LTS NOT TURN PINK OR PURPLE,DESPITE THE FACT THAT YOU ARE DOING EVERYTHING CORRECTLY,YOU MAY STILL SHOW A DECREASE IN APPETITE,AN IMPROVEMENT IN WELL BEING A LOOSENING OF YOUR CLOTHES AND A SLOW BUT STEADY WEIGHT LOSS AND REDUCTION IN INCHES.THIS SIMPLY MEANS THAT YOU ARE NOT PRODUCING ENOUGH KETONES TO REGISTER ON THE LTS BUT ENOUGH TO BURN FAT.REMEMBER THE STRIPS ARE TOOLS ;MAKING THEM CHANGE COLOUR IS NOT THE SOLE OBJECT OF THE GAME.

OTHER FOODS ACCEPTABLE DURING INDUCTION

2007-11-23T01:08:00.001-08:00

CHEESE

YOU CAN CONSUME 90 ñ 110 g (3 ñ 4 oz) DAILY OF THE FOLLOWING FULL FAT,FIRM AND SEMI SOFT AGED CHEESES INCLUDING :

CHEDDER,COW,SHEEP AND GOAT CHEESE,CREAM CHEESE,GOUDA,MOZZERELLA,ROQUEFORT,SWISS.

SALAD VEGETABLES

YOU CAN HAVE 230 ñ 340 g (8 ñ 12 oz) PER DAY

ALFA SPROUTS,BOK CHOY,CELERY,CHICORY,CHIVES,CUCUMBER,DAIKON,FENNEL,LAMB^íS LETTUCE,LETTUCE,MUSHROOMS,PARSLEY,PEPPERS,RADICCHIO,RADISHES,ROCKET,ROMAINE LETTUCE,SORREL.

THESE SALAD VEGGIES ARE HIGH IN PHYTONUTRIENTS AND PROVIDE A GOOD SOURCE OF FIBRE. ALL CHEESES HAVE SOME CARB CONTENT,THE QUANTITY YOU EAT SHOULD BE GOVERNED BY THET KNOWLEDGE,THE RULE OF THUMB IS TO COUNT 30 g OF CHEESE AS EQUIVALENT TO ONE GRAM OF CARB.NOTE THAT COTTAGE CHEESE AND OTHER FRESH CHEESES ARE NOT PERMITTED DURING INDUCTION.NO DIET CHEESE,CHEESE SPEADS OR WHEY CHEESES ARE PERMITTED.INDIVIDUALS WITH KNOWN YEAST SYMPTONS,DAIRY ALLERGY OR CHEESE INTOLERANCE MUST AVOID CHEESE.IMITATION CHEESE PRODUCTS ARE NOT ALLO WED.EXCEPT FOR SOY OR RICE CHEESE ñ BUT CHECK THE CARB CONTENT.

OTHER VEGGIES

YOU CAN HAVE 140 ñ 200g (5 ñ 7oz) PER DAY IF SALAD DOES NOT EXCEED 230g(8oz) THESE VEGGIES ARE SLIGHTLY HIGHER IN CARB CONTENT THAN THE SALAD VEGGIES ARTICHOKE,ASPARAGUS,AUBERGINE,BAMBOO,BEAN SPROUTS,BROCCOLI,BROCCOLI RABE,BRUSSEL SPROUTS,CABBAGE,CAULIFLOWER,CELERY ROOT,CHARD,COURGETTES,DANELION GREENS,FRENCH BEANS,KALE,KOHLRABI,LEEKS,MANGE-TOUT PEAS,OKRA,ONION,PUMPKIN,RHUBARB, SAURKRAUT, SPRING ONIONS,SPRING GREENS,SPAGHETTI SQUASH,TOMATO,TURNIPS,WATER CRESS

IF A VEGETABLE,SUCH AS SPINICH OR TOMATO,COOKS DOWN SIGNIFICANTLY,IT MUST BE MEASURED RAW SO AS NOT TO UNDERESTIMATE IT^íS CARB CONTENT.

SALAD GARNISHES

CRUMBLED CRISP BACON,GRATED CHEESE,MINCED HARD BOILED EGG,SAUTEED MUSHROOMS,SOUR CREAM

SPICES

ALL SPICES TO TASTE,BUT MAKE SURE NONE CONTAIN ADDED SUGAR

HERBS

BASIL,CAYENNE,CORIANDER,DILL,GARLIC,GINGER,OREGANO,PEPPER,ROSEMARY,SAGE,TARRAGON,THYME FOR SALAD DRESSING USE OIL AND VINEGAR(BUT NOT BALSAMIC VINEGAR,WHICH CONTAINS SUGAR) OR LEMON JUICE AND HERBS AND SPICES.PREPARED SALAD DRESSINGS WITHOUT ADDED SUGAR AND NO MORE THAN TWO CARBS PER TABLESPOON SERVING ARE ALSO FINE

FATS AND OILS

MANY FATS,ESPECIALLY CERTAIN OILS,ARE ESSENTIAL TO GOOD NUTRITION.OLIVE OIL IS PARTICULARY VALUABLE.ALL OTHER VEGETABLE OILS ARE ALLOWED,THE BEST BEING CONOLA,WALNUT,SOYBEAN,GRAPESEED,SESAME,SUNFLOWER AND SAFFLOWER OILS,ESPECIALLY IF THEY ARE LABELED ^ìCOLD PRESSED^î OR ^ìEXPELLER PRESSED ì DO NOT COOK POLYUNSATURATED OILS,SUCH AS CORN,SOYBEAN AND SUNFLOWER OIL,AT HIGH TEMPERATURES OR ALLOW TO BROWN OR SMOKE.

BUTTER IS ALOWED.MARGARINE SHOULD BE AVOIDED,NOT BECAUSE OF IT^íS CARB CONTENT,BUT BECAUSE IT IS USUALLY MADE OF TRANS FATS ( HYDROGENATED OILS )WHICH ARE A SERIOUS HEALTH HAZARD.(SOME NON HYDROGENATED MARGAIRINES ARE AVAILABLE IN HEALTH FOOD SHOPS)

YOU NEED NOT REMOVE THE SKIN AND FAT FROM MEAT OR FOWL.SALMON AND OTHER COLD WATER FISH ARE AN EXCELLENT SOURCE OF OMEGA-3 FATTY ACIDS.

I CANNOT STRESS STRONGLY ENOUGH THAT TRYING TO DO A LOW FAT VERSION OF ATKINS WILL INTERFERE WITH FAT BURNING AND DERAIL YOUR WEIGHT LOSS

BEVERAGES

CLEAR BROTH/BOUILLON ( NOT ALL BRAND S;READ LABEL)

SODA WATER,CREAM ( DOUBLE,WHIPPING OR SINGLE);LINIT TO TWO TO THREE TABLESPOONS A DAY;NOTE CARB CONTENT

DECAFFEINATED COFFEE OR TEA

EXCESSIVE CAFFEINE MAY CAUSE UNSTABLE BLOOD SUGAR AND SHOULD BE AVOIDED BY THOSE WHO SUSPECT THEY ARE CAFFEINE DEPENDENT,EVERYONE SHOULD TRY TO AVOID CAFFEINE.GRAIN BEVERAGES(COFFEE SUBSTITUTES) ARE NOT ALLOWED.ALCOHOLIC BEVERAGES ARE ALSO NOT PERMITTED DURING INDUCTION; THOSE LOW IN CARBOHYDRATES ARE AN OPTION,IN MODERATION,IN LATER PHASES.

HERB TEA ( WITHOUT BARLEY OR ANY FRUIT SUGAR ADDED)

LEMON JUICE OR LIME JUICE ( NOTE THAT EACH CONTAINS 2 ñ 8 GRAMS CARB PER OZ) LIMIT TO 2 ñ 3 TABLESPOONS

MINERAL WATER

SPRING WATER

WATER

ARTIFICIAL SWEETNERS

YOU MUST DETERMINE WHICH ARTIFICIAL SWEETNERS AGREE WITH YOU,BUT THE FOLLOWING ARE ALLOWED: SUCRALOSE ( SPLENDA) SACCHARIN,CYCLAMATE,ACESULFAME-K.NATURAL SWEETNERS ENDING IN THE SUFFIX ^ì-OSE^î SUCH AS MALTOSE,FRUCTOSE ETC.., SHOULD BE AVOIDED.HOWEVER CERTAIN SUGAR ALCHOLS SUCH AS MALTITOL DO NOT AFFECT BLOOD SUGAR AND ARE ACCEPTABLE. SACCHARIN HAS BEEN EXTENSIVELY STUDIED AND HRMFUL EFFECTS WERE PRODUCED IN THE LAB WHEN FED TO RATS ONLY IN EXTREMELY HIGH DOSES.THE U.S FOOD AND DRUG ADMINISTRATION ( FDA) HAS REMOVED SACCHARIN FROM IT^íS LIST OF CARCINOGENS,BASING IT^íS DECISION UPON A THOROUGH REVIEW OF THE MEDICAL LITERATURE AND THE NATIONAL INSTITUTE OF SCIENCE^íS STATEMENT THAT THERE IS ì NO CLEAR ASSOCIATION BETWEEN SACCHAIN AND HUMAN CANCER.^î IT CAN BE SAFELY CONSUMED IN MODERATION,MEANING NO MORE THAN 3 PACKETS A DAY.SACCHARIN IS MARKETED AS SWEETEX OR SUCRON.WE DISCOURAGE THE USE OF ASPARTAME ( MARKETED AS NUTRASWEET,HERMESETAS AND CANDAREL BECAUSE OF QUESTIONS ABOUT IT^íS SAFETY. MY PREFERENCE,HOWEVER IS SUCRALOSE (SPLENDA) THE ONLY SWEETNER MADE OF SUGAR, SUCRALOSE IS SAFE NON CALORIC AND DOES NOT RAISE BLOOD SUGAR.IT HAS BEEN USED IN CANADA FOR YEARS,AND THE FDA RECENTLY APPROVED IT AFTER REVIEWING MORE THAN ONE HUNDERED STUDIES CONDUCTED OVER THE PAST TWENTY YEARS.

NOTE THAT EACH PACKET OF SUGAR SUBSTITUTE CONTAINS ABOUT 1 GRAM OF CARB,SO DON^íT FORGET TO INCLUDE THE AMOUNT IN YOUR DAILY TOTALS.

SPECIAL CATEGORY FOODS

TO ADD VARIETY,EACH DAY YOU CAN ALSO EAT TEN TO TWENTY OLIVES,HALF A SMALL AVOCADO,ONE OZ OF SOUR CREAM OR 3OZ OF UNSWEETENED WHIPPING CREAM,AS WELL AS 2-3 TABLESPOONS OF LEMON JUICE OR LIME JUICE.BUT BE AWARE THAT THESE FOODS OCCASIONALLY SLOW DOWN WEIGHT LOSS IN SOME PEOPLE,AND MAY NEED TO BE AVOIDED IN THE FIRST 2 WEEKS.IF YOU SEEM TO BE LOSING SLOWLY,MODERATE YOUR INTAKE OF THESE FOODS.

CONVENIENCE FOODS

ALTHOUGH IT IS IMPORTANT THAT YOU EAT PRIMARILY UN PROCESSED FOODS,SOME LOW CARB FOOD PRODUCTS CAN COME IN HANDY WHEN YOU ARE UNABLE TO FIND APPROPRIATE FOOD,CAN^íT TAKE TIME FOR A MEAL OR NEED A QUICK SNACK.MORE AND MORE COMPANIES ARE CREATING HEALTHY FOOD PRODUCTS THAT CAN BE EATED DURING THE INDUCTION PHASE OF ATKINS.JUST REMEMBER TWO THINGS

1. NOT ALL CONVENIENCE FOOD PRODUCTS ARE THE SAME,SO CHECK LABELS AND CARB CONTENT

2. WHILE ANY OF THESE FOODS CAN MAKE DOING ATKINS EASIER,DON^íT OVER DO IT.REMEMBER,YOU

MUST ALWAYS FOLOW

ACCEPTABLE FOODS FOODS YOU MAY EAT LIBERALLY

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ALL FISH INCLUDING : TUNA, SALMON, SOLE,TROUT,FLOUNDER,SARDINES,HERRING

ALL FOWL INCLUDING : CHICKEN,TURKEY,DUCK,GOOSE,POUSSIN,QUAIL,PHESANT.

ALL SHELLFISH INCLUDING : OYSTERS,MUSSELS,LOBSTER,CLAMS,SQUID,PRAWNS,CRABMEAT. ALL MEAT INCLUDING : BEEF,PORK,LAMB,BACON,VEAL,HAM,VENISON.

ALL EGGS INCLUDING : SCRAMBLED,FRIED,POACHED,SOFT BOILED,HARD BOILED,DEVILED,OMELETTES

PROCESSED MEATS SUCH AS HAM,BACON,PEPPERONI,SALAMI,HOTDOGS AND OTHER LUNCHEON MEATS AND SOME FISH MAY BE CURED WITH ADDED SUGAR AND WILL CONTRIBUTE CARBS.TRY TO AVOID MEAT AND FISH PRODUCTS CURED WITH NITRATES,WHICH ARE KNOWN CARCINOGENS.ALSO BEWARE OF PRODUCTS THAT ARE NOT EXCLUSIVELY MEAT,FISH OR FOWL,SUCH AS IMITATION FISH,MEATLOAF AND BREADED FOOD S.FINALLY DO NOT CONSUME MORE THAN FOUR OUNCES OF OFFAL A DAY.

RULES OF INDUCTION

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THIS PHASE OF THE ATKINS DIET MUST BE FOLLOWED PRECISELY FOR SUCCESS ! IF YOU DO IT AT ALL INCORRECTLY YOU MAY PREVENT WEIGHT LOSS AND END UP SAYING ì HERE IS ANOTHER WEIGHT LOSS PLAN THAT DIDNíT WORK ì
1.   EAT EITHER THREE REGULAR SIZE MEALS A DAY OR FOUR OR FIVE SMALLER MEALS.DO NOT SKIP MEALS OR GO MORE THAN SIX WAKING HOURS WITHOUT EATING.
2.   EAT LIBERALLY OF COMBINATIONS OF FAT AND PROTEIN IN THE FORM OF POULTRY,FISH,SHELLFISH,EGGS AND RED MEAT,AS WELL AS PURE,NATURAL FAT IN THE FORM OF BUTTER,MAYONAISE,OLIVE OIL,SAFFLOWER,SUNFLOWER AND OTHER VEGETABLE OILS
3.   EAT NO MORE THAN 20 GRAMMES A DAY OF CARBOHYDRATES,MOST OF WHICH MUST COME IN THE FORM OF SALAD GREENS AND OTHER VEGETABLES.YOU CAN EAT APPROXIMATELY THREE CUPS ñ LOOSELY PACKED ñ OF SALAD,OR TWO CUPS OF SALAD PLUS ONE CUP OF OTHER VEGETABLES
4.   EAT ABSOLUTELY NO FRUIT,BEAD,PASTA,GRAINS,STARCHY VEGETABLES OR DAIRY PRODUCTS OTHER THAN CHEESE,CREAM OR BUTTER.DO NOT EAT NUTS OR SEEDS IN THE FIRST TWO WEEKS.FOODS THAT COMBINE PROTEIN AND CARBS SUCH AS CHICKPEAS,KIDNEY BEANS AND OTHER LEGUMES ARE NOT PERMITTED AT THIS TIME.
5.   EAT NOTHING THAT IS NOT ON THE ACCEPTABLE FOODS LIST.AND THAT MEANS ABSOLUTELY NOTHING ! YOUR ì JUST THIS ONE TASTE WONíT HURTî RATIONALIZATION IS THE KISS OF FAILURE DURING THIS PHASE OF ATKINS
6.   ADJUST THE QUANTITY YOU EAT TO SUIT YOUR APPITITE,ESPECIALLY AS IT DECREASES.WHEN HUNGRY,EAT THE AMOUNT THAT MAKES YOU FEEL SATISFIED BUT NOT STUFFED.WHEN NOT HUNGRY,EAT A SMALL LOW CARB SNACK TO ACCOMPANY YOUR NUTRITIONAL SUPPLEMENTS.
7.   DONíT ASSUME ANY FOOD IS LOW CARB INSTEAD READ THE LABELS ! CHECK THE CARB COUNT ( ITíS ON EVERY PACKAGE) OR USE THE CARB COUNTER.
8.   EAT OUT AS OFTEN AS YOU WISH BUT BE ON GUARD FOR HIDDEN CARBS IN GRAVIES,SAUCES AND DRESSINGS.GRAVY IS OFTEN MADE WITH FLOUR OR CORNSTARCH,AND SUGAR IS SOMETIMES AN INGREDIENT IN SALAD DRESSING.
9.   AVOID FOODS OR DRINKS SWEETENED WITH ASPARTAME.INSTEAD,USE SUCRALOSE OR SACCHARIN.BE SURE TO COUNT EACH PACKET OF ANY OF THESE AS 1 GRAM OF CARBS.
10.   AVOID COFFEE,TEA AND SOFT DRINKS THAT CONTAIN CAFFEINE.EXCESSIVE CAFFEINE HAS BEEN SHOWN TO CAUSE LOW BLOOD SUGAR,WHICH CAN MAKE YOU CRAVE SUGAR.
11.   DRINK AT LEAST 230ML GLASSES OF WATER EACH DAY TO HYDRATE YOUR BODY,AVOID CONSTIPATION AND FLUSH OUT THE BY PRODUCTS OF BURNING FAT.
12.   IF YOU ARE CONSTIPATED,MIX A TABLESPOON OR MORE OF PSYLLIUM HUSKS IN 230ML OR MORE OF WATER AND DRINK DAILY

WHY DOES THE ATKINS DIET WORK ?

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BY FOLLOWING THE ATKINS NUTRITIONAL APPROACH FOR A LIFE TIME,YOU WILL ACHIEVE FOUR THINGS:

1. YOU WILL LOSE WEIGHT,IT'S HARD NOT TO.BOTH MEN AND WOMEN WHO FOLLOW THE ATKINS APPROACH TO WEIGHT LOSS READILY TAKE OFF POUNDS AND INCHES.OPTIMIZING BODY WEIGHT IS A VALUABLE ELEMENT OF ANY HEALTH-ORIENTED PROGRAM BECAUSE,BY AND LARGE BEING SIGNIFICANTLY OVERWEIGHT IS AN INDICATOR OF POTENTIAL HEALTH PROBLEMS,NOW OR IN THE FUTURE.WHEN YOU HAVE TAKEN THE POUNDS OFF,YOU^íLL SEE THE BENEFITS AND THEY WILL BE FAR MORE THAN MERELY COSMETIC.

2. YOU WILL MAINTAIN YOUR WEIGHT LOS S.THIS IS WHERE THE ATKINS NUTRITIONAL APPROACH LEAVES MOST OTHER DIETS IN THE DUST.ALMOST EVERY EXPERIENCED DIETER HAS GONE ON A DIET,WORKED HARD,LOST A LOT OF POUNDS AND GAINED THEM ALL BACK IN A FEW MONTHS OR PERHAPS A YEAR.THIS IS USUALLY DUE TO THE EXPECTED CONSEQUENCE OF LOW-FAT/LOW-CALORIE DIETS---HUNGER.ALTHOUGH MANY PEOPLE CAN TOLORATE HUNGER FOR A WHILE,VERY FEW CAN TOLORATE IT FOR A LIETIME.DEPRIVATION IS NO FUN.ONCE THE BIOLOGICAL GAP BETWEEN HUNGER AND FULFILLMENT GROWS TOO LARGE,THE REBOUND CAN BE AMAZINGLY RAPID AS WELL AS HEARTBREAKING AND HUMILIATING.BUT THAT^íS THE PROBLEM OF DIETS THAT RESTRICT QUANTITIES.THE ATKINS PROGRAM REFUSES TO ACCEPT HUNGER AS A WAY OF LIFE.THE PLAN INCLUDES FOODS THAT HAVE ENOUGH FAT AND PROTEIN SO HUNGER IS NOT THE HUGE ISSUE IT IS ON OTHER WEIGHT LOSS PLANS.BUT IT STILL ALLOWS DIETERS TO MAINTAIN A HEALTHY WEIGHT FOR A LIFETIME.

3. YOU WILL ACHIEVE GOOD HEALTH.THE CHANGE IS AMAZING DOING ATKINS,YOU MEET YOUR NUTRITIONAL NEEDS BY EATING DELICIOUS,HEALTHY,FILLING FOODS AND AVOIDING THE SUGAR AND CARBS THAT JUNK FOOD IS LOADED WITH. AS A RESULT,YOU BECOME LESS TIRED AND MORE ENERGETIC,NOT MERELY BECAUSE OF THE WEIGHT LOSS,BUT BECAUSE THE PHYSICAL CONSEQUENCES OF A TRULY DYSFUNCTIONAL BLOOD SUGAR AND INSULIN METABOLISM ARE REVERSED.DOING THE ATKINS.PEOPLE START FEELING GOOD EVEN BEFORE THEY REACH THEIR GOAL WEIGHT.

4. YOU WILL LAY THE PERMANENT GROUNDWORK FOR DISEASE PREVENTION.YOU WILL CHANGE YOUR LIFE,WHICH,BELIEVE IT OR NOT,IS EVEN MORE IMPORTANT THAN LOOKING GOOD ON THE BEACH NEXT SUMMER

HOW TO MAKE HOMEMADE FRUIT AND VEGETABLE JUICES

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1. You'll need an inexpensive juice machine.

2. All fruits and vegetables should be juiced raw.

3. Small seeded fruit, such as watermelon and pears, may be juiced with their seeds with the exception of papaya and apple seeds. Orange and grapefruit seeds might impart a bitter taste to your juice. Remove the large pits from fruits like peaches and nectarines, etc.

4. Peel all fruits and vegetables that are not organically grown because the peel is where most of the chemical residues can be found. While most skins of organically grown fruits and vegetables may be left on, with the exception of waxed produce, the skins of pineapples, kiwis, oranges, grapefruits and papaya should be removed.

5. Choose fresh ripe produce. Rubbery vegetables, bruised fruit, wilted greens and over or under-ripe fruits will produce juices that are neither tasty nor healthful.

6. Cut the fruits or vegetables into pieces that will fit into the mouth of your juice machine. Turn the juice machine on and push the pieces through the mouth of the juicer. As you juice, pulp will collect in a large receptacle. If you don't clean the pulp out right away, it will develop a

sour odor and tiny gnats and fruit flies may appear after 8 to 10 hours.
7. It is best to drink freshly made juices within one day.

ABOUT FRUIT JUICES AND SMOOTHIES!

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A FUN and EASY way to get more vitamins & minerals into your diet is by drinking freshly made fruit juices, vegetable juices, and by blending thick and frothy smoothies and shakes from frozen fruit.

A friend of mine describes drinking freshly made fruit juices like this:

"If you have never taken a mouthful of cantaloupe juice or strawberry juice mixed with apple, you simply have not lived. Blueberry juice is a taste of liquid heaven."

Freshly made juices are a tremendous source of bio-available vitamins and minerals which are the partners of enzymes and co-enzymes. Vitamins activate enzymes and without vitamins, enzymes could not carry out their work, and we could not live.

Enzymes act as catalysts in hundreds of thousands of chemical reactions that take place throughout your body, and are essential for digesting, absorbing and converting food into body tissue. Enzymes produce energy at the cellular level and are critical for most of the metabolic activities taking place in your body every second of every day.

Another benefit of drinking fresh juices and smoothies is that your body can absorb MORE of the vitamins and minerals than if you were to eat the fruits and vegetables whole! Many of the nutrients are TRAPPED in the fiber and by blending fruits and vegetables, you break down the fiber and release the vital nutrients.

Example:

When you eat a raw carrot, you are only able to assimilate a small percentage of the available beta carotene. When a carrot is juiced, removing the fiber, a LARGE percentage of the beta carotene can be assimilated by your body.

Of course, you still need to eat whole produce because fiber is also an important part of your daily diet.

Meeting you or your children's need for energy and nutrients is essential for good health. Children who do not meet their needs for energy may stop growing and gaining weight. In severe situations, they can develop a condition which is life threatening called protein energy malnutrition. Vitamins and minerals are only required in very small amounts, but a diet insufficient in these can cause SEVERE deficiency diseases.

You may be showing signs of malnutrition if you ...

· feel tired and weak.

· feel like you never have the energy to clean your home, make meals or even do the dishes.

· have difficulty losing or gaining weight.

· can't easily get to sleep.

· feel stressed and/or nervous.

· feel drowsy during the day.

· sometimes can't concentrate, you're mind feels numb, or you get confused easily.

· have problems with your digestion.

· have constipation and/or hard dry stools.

· have mood swings, or get easily upset.

· don't have patience for anything.

· sometimes feel depressed.

· have overly dry or oily skin.

· sometimes have nausea and/or abdominal pain.

· have annoying eye twitches.

· bruise easily.

· have muscle cramps and/or low back pain.

· sometimes get cracks and sores in the corners of your mouth.

· notice that your nails have become thin and/or brittle.

· are losing your hair.

· have water retention.

· have uncontrollable temper outbursts.

· don't eat a well-balanced nutritious diet EVERY DAY

Natural vitamins are found only in living things, that is, plants and animals. Your body, with a few exceptions, can't manufacture vitamins. They must be supplied in your food or in dietary supplements but supplements can't replace food, especially fruits and vegetables which provide thousands of substances, some of which have well-known functions, and some whose roles in the human body are not yet understood or recognized.

Vitamins and minerals … ...

à reduce your risk of getting a stroke or heart attack!

à strengthen your nails!

à improve your hair condition, strength and growth by providing certain essential nutrients to the hair follicle!

à beautify your skin by keeping it smooth, soft and disease-free!

à provide essential compounds that are necessary for growth, health,

normal metabolism and physical well-being! Without them, you would

die!

à promote normal growth and development!

à maintain bone density and strength!

à regulate blood clotting!

à help in the function of nerves and muscles, including regulating a normal heart beat!

When it comes to choosing a healthy diet for their children, many parents don't realize the important role that beverages play. For example, fruit flavored drinks and soft drinks are not a substitute for real fruit. Many of these drinks only contain 10% real fruit juice. The very best drinks are made from whole fruit and you can make great fruity healthy drinks at home.

Everyday Tips For Losing 10 Pounds (5)

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41.

Watch your fat intake. Each fat gram contains 9 calories so by readi ng the total calories on a food and knowi ng the quantity of fat , you can estimate the % of fat, which should in no way exceed 30% of the food.

42.

Go ea sy on sal t, as too much salt is one of the causes of obesi ty. Make it a point to rea ly cut down on salt. Try to bring down your salt intake to half of what it was last year.

43.

Cha nge from table buter to cholesterol free buter. If you have a choice why not g for it, any way it is healthier for you and tastes just the same. Bear in mind that these smal changes can go a long way towards wei ght reduction.

44.

Instead of fry ing things try baking them without fat. Baking is by far a healthier method of p rep aring food than fry ing. Baking requires lesser oil or fat.

45.

Use a non stick f ry in g pan for your cooki ng so that you do not have to add oil. The golden rule is to try and avoid as much oil as p ossible and a non stick pan is the p erfect solution to this problem.

46.

Boil your v egetables instead of cooking them, or even bete r, eat them fresh. However if you do not like eating your vegetables as it is, try steaming them without addi ng a nythi ng at al. This is probab ly the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.

47.

Car y parsley with you. Parsley is an excelent thing to munch on in between meals. Not just is it good for you in

terms of vitamin s, but it is also a perfect way of maki ng your breath fresher.

48.

Choose low fat substitutes or no fat substitutes. There are p lent y of low fat or even no fat substitutes available in the market so why not choose wisely . It is much beter for you heart too. Many people just go for shopping and pick up whatever they can. They do not bother to find out if there are nay substitutes for the thi ng th ey are looki ng for.

In the markets of tod ay, you wil be astounded at the ra nge of goods that manufactures have to ofer. In fact with al the hue and cry that is bei ng made about we ig ht loss, low fat substitutes and no fat substitutes are hitin g the stands faster than mushrooms that sp rout after the first rains.

So the next time you head for the stores instead of p icki ng up what you have alway s p icked up, see if there are beter substitutes.

Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.

49.

Avoid crash diets. Th ey are bad for health and you wil gain what you have lost once you take a break. Crash diets are not a solution to we ight loss. It mig ht seem as if you have lost few pounds but the moment you give up on the crash diet every thing wil bounce back with a vengeance.

Take a look at it in this way. Do you think that it is p ossible for a p erson to survive on a crash diet for the rest of his or her life? Certain ly not! So at some time or the othe r, you wil have to give up the crash diet and then you wil see for y ourself that a crash diet does more harm than good on the long run.

Crash diets may have a lot to promis e, but ve ry rare ly do these p romises rin g true. Crash diets are thi ngs pe ople go on in order to wear an old dress or suit for a particular occasion. That's the onl y pu rp ose that they serve as far as I can see.

50.

God gave us teeth for a reason.

Therefore we should devel op a habit of chewi ng al food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times. This is essential to add saliva to the foo d, as it is on ly in the saliva that sug ar is di gested.

Often we find that whatever goes into our mouth goes down like l ig htning . We hardl y give the saliva any time to act on the food. So does di gestion take place like it should? Do we just stuf our tummies with food that doesn't get d ig ested or in other words that doesn't y ield the benefits that it should?

Everyday Tips For Losing 10 Pounds (4)

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31.

50 to 55% of your diet should be carbohy drates. It is a myth that you should try and avoid carbo hydrates when you are on a diet. Rather the other way round I should say . Carbohy drates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.

32.

25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recove ry from disease too is needed and for al this the body needs plent y of proteins so see to it that 25 to 30 % of y our diet consists of proteins.

33.

Fats should on ly be 15 to 20 %. You need onl y this much of fat in your diet so keep it at that.

34.

Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly beter for those of us watching our diet. There are a lot of advantag es of keep ing to a veg etarian diet but I don't want to sing an ode to veg etarianism now. What I would suggest is keep to a vegetarian diet as much as you can. Make a non- veg etarian diet a week end event or somethi ng if you find it i mpossible to give up eating al those animals.

35.

Choose white meat rather than red. White mea t, which includes fish and fow l, is miles beter than red meat, which includes beef and p ork for those tr yi ng to lose weig ht.

36.

Hi gh Fiber multi grain breads are beter than white breads. Remember how I told you to increase the fiber content in y our food; wel this is the answer to that. It is not on ly beter in terms of the fiber content but also in terms of the protein content as wel.

37.

Reduce your intake of pork. Pork is not something that can hel p you to lose we ig ht. So the lesser p ork you eat the beter chances you have of losing wei ght. And remember that p ork includes the p ork p roducts as wel , things like bacon, ham and sausages.

38.

Limit your s ug ar intake. If you can't have thing s unsweetened go for sug ar substitutes. These thing s are just as sweetening but are certainly not fatening.

39.

Graze 5 to 6 times a da y. Instead of stickin g to just three meals a d ay, try grazi ng . Grazin g means try havi ng 5 or 6 smaler meals instead of three kin g sized meals. It is an excelent way of having smaler quantities of food.

40.

Go ahead eat cheat foo d, but onl y for flavor. There are ma ny thin gs which you have to avoid from your diet but which you may have an un dy in g cravi ng for. Do not avoid them alt ogether. You could cal them cheat foods and

indul ge in them once in a while. But take care just to ti ngle your taste bud s, don't hog on them. Instead of that share them with others. In this way

Everyday Tips For Losing 10 Pounds (3)

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21.

Count the calories as you eat. It's a good idea to have an idea of the calories that most food items have. If it is a packed thi ng then the label is sure to have the calories that the substance has.

22.

Be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happ ens you know, and then make sure that you work of those extra calories by the end of the week.

23.

St ay aw ay from fried thi ngs. Fried thi ngs are an absolute no-no. The more fried thi ngs that you avoi d, the lesser we ig ht you wil g ain. Fried thing s are caled so because they are fried in oil or fat. And even if the external oil is drained away, there is stil a lot of hidden oil in it so stay away from it.

24.

Do not skip meals. The worst thing you can do while watchi ng you diet is sk ip a meal. It has just the opp osite efect of what you want. You need to have at least four regular meals every day.

25.

Fresh vegetables are beter than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearl y half the vitamins in them. And canned vegetables too are processed and are not nearl y half as good as fresh v egetables. When you buy y our veg etables it would be a good thi ng to see if the label s ays that it is pesticide free.

26.

Nothing more than an egg a day. Eggs are not such a br ig ht idea. It would be best to reduce y our intake of egg s to may be three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.

27.

Make chocolates a luxu ry and not a routine. Chocolates are not or at least they should not be a p art of y our diet. So do not indulge too much in them. Even the biter chocolates are not good for you because thoug h the sug ar is less there is stil the cream in them.

28.

Choose a varie ty of foods from al food gro ups eve ry d ay. This is a fine way of ke epi ng deficien cy diseases at b ay. Cha nge the items included in y our diet every day . This is an excelent way of keep ing deficiency diseases at bay and it he lp s you to exp eriment with a variety of dishes and there by you do not get bored of your diet.

29.

If you can say no to alcoholic beverages please do. Alcoholic bever ages too are not good for you. Beer can be fateni ng and the rest of the alcoholic drinks may not be fateni ng by themselves but after a co uple of sw ig s you wil be in no p osition to watch y our diet and y our app etite too wil be something to batle with.

30.

Try to have breakfast within one hour of waking. It's alway s best to have breakfast within an hour of waking so that y our body can charg e itself with the energy it needs for the d ay. The idea is not to wait for y our self to get real y hu ngry. Breakfast is the most i mportant meal of the day but that does not mean that it should be the most filing meal of the day.

Everyday” Tips For Losing 10 Pounds (2)

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Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terific spread when it comes to choosing veg etables. And the leafy g reen veg etables are y our best bet. Try to include a salad in you diet always.

10.

Eat intel ig entl y. The diference between man and beast is that we are driven by inteli gence while beasts are driven by instinct. Don't just eat somethin g because you feel like eati ng it. Ask your self whether y our bod y rea ly needs it.

13.

Watch what you eat. Ke ep a watchful eye on eve ry thi ng that goes in. Sometimes the g arnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know…

14.

Control that sweet tooth. Remember that sweet thi ngs genera l y mean more calories. It is natural that we have craving s for sweet thing s esp ecial y chocolates and other confectionary. Go easy on theses things and each time you consume somethi ng sweet understand that it is goi ng to add on somewhere.

15.

Fix times to have meals and stick to it. Try to have food at fixed times of the day . You can stretch these times by half an hour, but anything more than that is going to afect y our eating p atern , the result wil either be a loss of app etite or that famished feeling which wil make you stuf yourself with more than what is r equired the next time you eat.

16.

Eat onl y when you are hungry. Some of us have the tenden cy to eat whenever we see food. We use p arties as an excuse to stuf our selves. Understand that the efect of a whole week of dieting can be wasted by just one d ay's par ty food. Whenever you are ofered something to eat do not decline it comp letel y bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.

17.

Quit snacki ng in between meals. Do not fal for snacks in between meals. This is e specia ly true for those who have to travel a lot. The y feel that the onl y time the y can get a bite to eat is snacks and junk food. The main problem

with most snacks and junk food is that th ey are usual y less filin g and contain a lot of fat and calories. Just think about French fries…temptin g but teribl y fatenin g.

18.

Snack on vegetables if you must. You mig ht get the p ang s of hung er in between meals. It is something that you can very wel control. Or even beter , try munchi ng on carots. They are an excelent way to satisfy those hu ngry pa ngs and are good for your eyes and teeth. Tru e,

you m ig ht end up being caled Bug s Bunny, but its miles beter to be caled Bugs Bunny than fatso.

19.

Go easy on tea and cofee. Tea and cofee are harmless by themselves. It's when you add the cream and sugar that they become fatening. Did you know that having a cup of tea or cofee that has cream and at least two cubes of s ugar is as bad as havi ng a big piece of rich chocolate cake?

20.

Try to stick to black tea/cofee. Black tea or cofee can actual y be good for you. But persona ly I would like to recommend tea rather than cofee. The cafeine in the cofee is not rea ly g ood for you because it is an alkaloid and can afect other functions of your body like the metabolism.

Tips For Losing 10 Pounds (1)

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Drink plen ty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you wil g eneraly feel healthier and fiter. This it self wil discourag e any tendency to g or ge. The best thi ng about water is that is has no calories at al.

Start y our day with a glass of water. As soon as you wake up, gu lp down a glass of cool water. It's a wonderful way to start you day and you on ly need a lesser quanti ty of your breakfast drink after that. A glass of water lets out al your d ig estive juices and sort of lubricates the insides of y our bod y. You may have y our mornin g cup of tea but have it after a glass of water. It is good for you.

Drink a glass of water before you start the meal. Water natural y needs some space so that you feel fuler without actualy having to stuf yourself.

Have another g lass of water while you are havin g the meal. Ag ain this is another way of makin g yourself ful so that you can actual y rise from the table eati ng less but feelin g ful just the same. Instead of drinki ng it one gu lp, take si ps after each morsel. It wil hel p the food to setle faster so that you get that feelin g that you are ful faster.

SIDENOTE: Water is such a remarkable thi ng , but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water? It's amazing!

Water also plays a vital role in weight control, which is why I donated so much sp ace to it, above.

Stay away from sweetened botle drinks, esp ecialy sodas. Hey al those colas and fizz y drinks are sweetened with su gar and su gar means calories. The more you can cut out on these sweetened botle drinks , the beter for you. So if you must drink sodas , then stick to diet sodas.

Include in your diet things that contain more water like tomatoes and watermelons. These thing s contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fil you up without adding to the pounds.

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sug ars. When you eat fruit , you are taki ng in a lot of fibe r, which is needed by the body, and fruits of course are an excelent source of vitamins.

If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even beter , try making your own fruit juice taki ng care not to sweeten it with too ma ny calories.

Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are near ly alw ays sweetened.

10.

Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in y our diet as many fruits and vegetables as you can.

Thoughts

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Losing 28 pounds in 3 weeks has greatly enhanced my life. Mostly, I learned that not all problems could be solved by "consensus reality solutions."

Although harsh diets, supplements, and expensive gadgets may help you to lose some weight, most people will gain it back within 3-6 months. I personally try to maintain balance without them and by taking a more common sense approach.

My goal has been to help you learn how to take better care of yourself. Learn that you can for the most part, saving out any medical reasons, live a leaner life through making informed choices and decisions, and get to the healthy weight you desire.

I strongly believe, no, I KNOW, that when you give your body what it needs - it will heal itself and balance out the weight. Not every "body" is a runway model body. However, through proper nourishment and sculpting you can achieve the looks and health you are dreaming of, increased energy, and more importantly increased self-esteem will be yours.

You can lose the weight. You can own your choices and actions, and you can be responsible for yourself. "Response-ability" – your ability to respond to your own needs and health…after all who else can do better to take care of you than YOU?

This has been my personal experience about the beneficial results I attained from my quest to learn about my weight.

Disclaimer: "I recommend that you always check with your doctor before changing your diet or health routine. Again, I am simply sharing my personal experience."

Tables – Take your Seat

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I call those "Safe Foods." I also include a table for the Exercise "Reasonable Rule" and how much weight you can expect to lose based on averages from the amount of time you choose.

Reasonable Rule Exercise Table

Required

To lose 1 pound a week 10 Minutes 3 days a week

To lose 1-2 pounds a week 15 Minutes 3 days a week

To lose 3-4 pounds a week 20 Minutes 3 days a week

To lose 5-6 pounds a week 30 Minutes 3 days a week

To lose 7-9 pounds per week 50 Minutes or more 3 days per week

Remember your "Reasonable Rule" time is to help build up your habit of exercise and reach your goals. The main goal is to actually achieve the workout time associated with the Required Schedule.

Again, I did a minimum of 45 minutes per day the first two weeks and a maximum of 55 minutes the last week.

Foods To Use

Remember – eat what you want within reason. Do not deny yourself –

but try to keep your carbohydrates under 150 per day or the GI under 125 – whichever is easier for you. Choosing to build your meals and snacks around these foods will help you gain the nutritional health and maximize the conversion of fat into lean muscle mass.

Basic Foods To Use

Nuts – (such as almonds, pecans, pistachios, peanuts, cashews.) Read labels on roasted to make sure there is no sugar or dextrose.

Cheeses – All are fine, however, watch cheese spreads and dips! They often contain sugar and added ingredients that up the carbohydrates.

Meats – chicken, fish, shellfish, and pork are all fine, as is sausage.

Dairy – sour cream, sugar free ice cream, milk, butter (real is better than margarine), and again cheese. Sugar free yogurt without fruit is fine. Cottage cheese.

I replaced every ice cream, pudding, and dessert snack with the sugar free version and cut calories by 75%. This also meant that these items had a GI of 0 to 1. Do not overdue it with these, they are snacks!

Fresh Vegetables – All are good – except – BEETS and WHITE Baking Potatoes. Corn is also high in starch use it sparingly.

Again the idea here is NOT to deny yourself anything you want – but to substitute high carbohydrate – high sugar content foods with these. Just make better choices!

I want you to learn what is in the food you eat. I want you to see the results of your work. You will get the self-esteem and energy you need to keep it off this way.

I want to give you the information and the tools but you must make the

choices and decisions. This way YOU have the power – not the diet, not the food, and certainly not me.

Before we move on to the "Sample Meal Plans," I think it is important for you to understand how food works, how it is categorized, and their serving sizes.

Food Group

Carbohydrates (Complex)

- Starches (potatoes and rice) - Corn, Cereals, and Grains - Breads and Gravies

- Carrots and Beets

Proteins

- Fish, Lean Beef, and Chicken

- Turkey, Lamb, and Pork - Nuts and Legumes

Vegetables

- Green Peppers and Cabbage

- Kale, Leaf Lettuce, and Squash - Eggplant, Celery, Chives,

Red Peppers, Yellow Peppers, Asparagus, Spinanch, and Broccoli

Dairy

- Milk, Cheese, and Yogurt

- Cottage Cheese, Buttermilk - Sour Cream, Cream Cheese

Example Serving Sizes

1/2 cup of pasta, or noodles 1/3 cup of rice or flour

1 med white or sweet potato 1/2 cup of grains or corn

2 oz fish or 1 oz cooked beef ham (lean)

2 oz of cheese, soy, tofu, shell-fish 1/2 cup any nuts like almonds, pecans, walnuts, mixed nuts, and peanut butter

1 cup raw of any listed

1 and 1/2 cup of any raw greens 1/2 cup of any cooked

1/2 cup of any cheese, 1 cup of liquid milks

1 teaspoon of butter

1 tablespoon of sour cream or cream cheese

Fats

Oils, Shortening, Cooking Spray Use sparingly to cook with, Olive oil is much better than vegetable, Peanut is good if you have no allergy to it.

I am including some sample meal plans to help you "see" what a meal can look like and what are the good choices for snacks. You can substitute any thing you desire as long as it follows the rules of the plan.

PLEASE – do not make yourself eat things you do not like. Choose what tastes good to you and enjoy your food.

Sample Meal Plans

Typical Day 1: (less than 1200 calories for the day)

Breakfast - 1 half Grapefruit, 1/2 cup cottage cheese. 1 slice browned sausage. 1 egg scrambled. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – handful of almonds.

Lunch – Salad of mixed greens, sugar free or light dressing. 1 cup vegetable soup. 1 yogurt smoothie. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: You can make your own smoothies! In your blender put 1/2 cup of your favorite berries (strawberries, blueberries etc) and 1 cup of fat free yogurt. Whip until blended. Add three ice cubes and whip again until frothy. ENJOY!

Dinner – 1 cup cooked whole wheat pasta, 1/2 cup spaghetti sauce, green salad, sugar free dressing to give taste. 2 slices of white cheese. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 3/4 cup cottage cheese. Add a dash of your favorite pepper blend or cracked black pepper.

Typical Day 2:

Breakfast - 1 cup blueberries and raspberries mixed. 1 serving sugar free vanilla yogurt. 2 slices well done (crisp) bacon. 1 egg scrambled. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – handful of mixed nuts and 2 slices Swiss cheese. 1 Diet Coke.

Lunch – 2 oz of turkey or chicken breast in a whole grain pita with greens and sugar free dressing. 1 cup sugar free chocolate milk. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: You can make your own pies, cookies, and cakes Sugar Free! Use Splenda brand sweetener instead of sugar for same taste and not the blood sugar spike. Check out the Splenda website for recipes http://www.splenda.com.

Dinner – 3 oz of any meat fish or poultry. 1/2 cup cooked or steamed vegetable such as broccoli covered with cheese. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 2 sugar free ice cream pops. 3 are actually ok too! Typical Day 3:

Breakfast – 1 cup of coffee. 1 slice whole wheat French toast with sugar free syrup. 2 servings of your favorite breakfast meat (bacon or lean ham). 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – 3 stalks of celery with peanut butter.

Lunch – Salad of mixed greens, topped with turkey, chicken, or ham. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: Roasted red potatoes are delicious and easy to make. Simply use three medium red potatoes for each serving. You will need to quarter the potatoes and place in a large ziplock plastic bag. Cover the potatoes with 1/2 cup olive oil and sprinkle one package of dry hidden valley ranch dressing mix. Seal bag and shake to coat. Let potatoes marinate in bag three hours. Pour in baking dish and bake at 350 uncovered and stirring twice for one hour. Serve hot and enjoy without guilt. 1/2 cup serving each.

Dinner – 3oz baked chicken breast. 1 cup of peas, green beans, or asparagus. 1/2 cup roasted red potatoes. 1 whole wheat dinner roll. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 3/4 cup cottage cheese with sliced peaches (not peach topping).

Typical Day 4:

Breakfast – 1 cup of coffee. 2 boiled or poached eggs. 2 servings of your favorite breakfast meat (bacon or lean ham), 1/2 grapefruit. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – 1/2 cup sliced strawberries, 6 oz sugar free vanilla yogurt.

Lunch – Salad of mixed greens, topped with turkey, chicken, or ham. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: Did you know you can make a deliciously satisfying sandwich spread or dip from cream cheese and deviled ham? It is very

easy to do! Combine 1 block of softened (room temperature) of your favorite brand cream cheese and 1 can of deviled ham. Add 1 teaspoon of Worcestershire sauce and 1/2 cup each of finely chopped red and green bell pepper. Spread on low carb crackers or bread.

Dinner – 3-5 oz sirloin steak. 1/2 cup whole grain noodles with butter. Mixed green salad and sugar free dressing. Glass of water, milk, or diet soda. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 1/2 cup favorite nuts like almonds. Typical Day 5:

Breakfast – 1 whole grain bagel with 1 tablespoon of cream cheese, 1/2 cup cottage cheese with 1/2 cup of berries of your choice. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – 6 oz sugar free yogurt of your favorite flavor.

Lunch – 2 oz hamburger patty with 1 slice of cheddar or swiss cheese on whole grain bun. Tomato, onion, and leaf lettuce allowed. Diet soda. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: You can make a delicious chicken breast dinner by melting one stick of margarine in a baking pan then dipping the chicken in the butter to coat both sides. Sprinkle with garlic powder and cracked black pepper. Cover with aluminum foil and bake at 325 degrees for 45 minutes and remove the foil for an additional 15 minutes to brown! Delicious!

Dinner – 3 oz chicken breast broiled. 1/2 cup roasted red potatoes. 1/2 cup green beans. Glass of milk or water. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 2 SCOOPS OF YOUR FAVORITE FLAVOR SUGAR FREE ICE CREAM.

Typical Day 6:

Breakfast - Coffee or water. 2 eggs scrambled and covered with grilled onions and 1/2 cup cheddar cheese. 2 slices of crisp bacon. 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – 8 oz tomato juice or V8. Handful of almonds.

Lunch – Salad of mixed greens, topped with turkey, chicken, or ham. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: A tasty way to fix a ground beef patty for your meals is to combine 1 pound ground beef with 1/4 cup of Worcestershire sauce and 1 teaspoon garlic powder (you can also use a tablespoon of finely chopped garlic) and 1/2 tablespoon of cracked black pepper. Grill or broil to desired doneness.

Dinner – 2 cups whole grain or spinach pasta. 1/2 cup of Alfredo sauce. Glass of water or light red wine. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 3/4 cup cottage cheese with a dash of season salt. Typical Day 7:

Breakfast – 1 cup of coffee. 1 whole wheat pancake with sugar free syrup. 2 servings of your favorite breakfast meat (bacon or lean ham). 3 oz. glass of Welch's grape juice (can be any type of grape juice) before the meal.

Snack – 1 yogurt smoothie.

Lunch – Salad of mixed greens, 1 cup of vegetable soup. Sugar free or light dressing. Diet soda. 3 oz. glass of Welch's grape juice before the meal.

Recipe Tip: This one is one of my favorites and even though it incorporates 1/2 a cup of bread crumbs, it is very nutritious and the carb count remains low.

Spicy Meat and Cheese Meatballs

You will need 1 pound ground chuck or beef. 1/2 cup of dry bread crumbs

1/4 cup of warm water

1/4 cup shredded cheese

1/4 cup finely chopped onion

1 egg (slightly beaten)

1 tsp salt

1/4 tsp pepper

In 1 1/2 quart bowl mix all ingredients in order listed to make meatball "dough". Add more bread crumbs if needed to make the "dough" sticky. You'll need to get your hands dirty on this one and kneed the meaty ball mixture. Form 1/2 inch to 1 inch balls and place in greased baking dish. Place in 350 degree oven and cook 30–40 minutes turning twice, so it browns evenly. Enjoy in your favorite low carb sauce or alone. They are delicious!

Dinner – 3oz sirloin steak. 1/2 cup lima beans or lentils. 1/2 cup whole grain macaroni with cheddar cheese. Diet soda or water. 3 oz. glass of Welch's grape juice before the meal.

Late Night Snack – 3/4 cup cottage cheese with sliced peaches (not peach topping).