ATKINS, Grams of Net Crab is 40 to 120 g a Day -Ok -Ok -Ok
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Transcript of ATKINS, Grams of Net Crab is 40 to 120 g a Day -Ok -Ok -Ok
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7/28/2019 ATKINS, Grams of Net Crab is 40 to 120 g a Day -Ok -Ok -Ok
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ATKINS NUTRITIONAL
APPROACHFrom weight loss to lifestyle
Jacqueline A. Eberstein, R.N.
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Rationale: Atkins Lifestyle
Stored fat is the bodys backup fuel source.
The body cannot store more than a 2 day supply
of carbohydrate. In the absence of significant dietary
carbohydrate and adequate protein, fat becomes
the primary fuel.
The steady burning of fat produces more energywhile dramatically decreasing appetite.
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From glucose burning to fat burning
metabolism
The lipolytic pathway is the second of two
primary pathways for energy
The body can readily produce theenzymes involved in fat mobilization
(lipolysis). When fat is burned for energy
ketones are produced. When fat is being mobilized, it neither
accumulates nor deposits.
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The truth about ketones
Ketones are produced on any weight lossplan where fat is burned.
When controlling carbs the presence of
ketones is a positive sign and should NOTbe confused with ketoacidosis. Acidosisdoes not result from controlling carbs.
Ketoacidosis is a concern in peopleprimarily with uncontrolled type 1 diabetesor alcoholism.
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Ketones
Doctors are scared of ketosisBut ketosis isthe normal physiological state of man. Ratherthan being poison, which is how the press oftenrefers to ketones, they make the body run moreefficiently and provide a back-up fuel source forthe brain. Richard Veech, NIH researcher
Veech calls ketones magic and has shown thatboth the heart and brain run 25% moreefficiently on ketones than on blood sugar.
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Levels of ketones
Dietary ketosis vs. diabetic hyperketoacidosis
Fed state: 0.1 mmol/L
Overnight fast: 0.3 mmol/L
Ketogenic diet: 1-3 mmol/L
21 day fast: 10 mmol/L
Uncontrolled diabetes: more than 25 mmol/L
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Ketones as a fuel source
Results in a decrease in appetite.
Insulin is not involved in ketoneproduction.
Lowered insulin requirements decrease:triglycerides, blood pressure, adrenaline,
cortisol, PCOS and cancer death rates.
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Four phases of the ANA
Phase 1 Induction
Phase 2 Ongoing weight loss
Phase 3 Pre-Maintenance
Phase 4 Lifetime Maintenance
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The ideal controlled carb nutritional
approach: therapeutic principles
Every person has a level of carb intake belowwhich weight loss is automatic and a level belowwhich weight maintenance is automatic.
Find the Critical Carbohydrate Level for Losing(CCLL) and stay at or below this level until goalweight is reached.
Once at goal, stay at or slightly below your
Atkins Carbohydrate Equilibrium (ACE). Theamount of carbs you can eat without losing orgaining weight.
Select the most nutrient-dense carbs, fats andproteins within established levels.
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Phase 1: Induction
Ingest about 20 grams of Net Carbs with an adequateprotein and fat intake. Do not overeat. Generally expecta 4 to 16 pound weight loss in 2 weeks.
Most people begin here and follow for 2 weeks. Mayfollow longer if there is a lot of weight to lose.
Do not stay on Induction until at goal. Move on.
Drink 64 ounces of water during the day.
Be sure to eat 3 to 4 cups of salad and vegetables dailyfrom the approved list.
Read labels- avoid many commercially preparedproducts.
Avoid or limit caffeine, trans fats AKA partiallyhydrogenated oils and margarine.
Use Splenda and limit all sweeteners to 3 packets daily.
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Induction contd
Unlimited to satiety:
Protein-chicken, turkey, beef, lamb, fish, shellfish, pork,veal, eggs, etc.
Fat-oils, butter
Limited:
Carbohydrate-cheese (hard and fresh) 3 to 4 ounces,vegetables 3 to 4 cups, olives 10, avocado-1/2, cream -up to 4 ounces, lemon/lime juice- 3 tablespoons.
After 2 weeks can add 1 ounce of walnuts, almonds,pecans, Brazils, macadamias, sunflower or pumpkinseeds.
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Induction contd
Omit:
Beverages with caffeine and alcohol
Medications with sugar such as lozenges,cough syrups etc.
All foods with added forms of sugar andtrans fats.
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Vita-Nutrients
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Thiamin
Riboflavin
Niacin
Pyridoxine
FolateCobalamin
Pantothenic Acid
Vitamin K
Nutrient analysis 0f 20 gram, 2000
calorie menu based on RDI
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Nutrient analysis of 20 gram, 2000
calorie menu based on RDI
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Vita-Nutrients
Sodium
Potassium
CalciumIron
Phosphorus
Magnesium
Zinc
Copper
Manganese
Selenium
Chromium
Molybdenum
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Symptoms On The Induction Plan
Withdrawal from carbs can trigger
headaches, moodiness, irritability and
fatigue. Usually begins within 12 to 24
hours of starting Induction.
If there is a history of migraines, the
withdrawal may trigger a migraine.
Carb cravings may continue for 4 or 5
days, rarely up to a week.
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Carb Addicts
During the transition phase (the first 4 or 5 days)maintain an adequate protein and fat intake. Snack asneeded and dont miss meals.
In rare, severe cases when you cant go cold turkey,remove a carb food group every 3 days until you get toInduction.
days 1-3 eliminate only sugars
days 4-6 eliminate flour containing foodsdays 7-10 eliminate fruit and juice
days 11-13 eliminate starches and legumes
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Ketones vary
Time of day
Sex
Age
Activity level
Hormone status-ketones can decreasebefore the menses.
Medications
Finger stick method is best
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The Carb Ladder
As the program progresses, moving from onephase to another add back carbs in this order:
Salad and vegetablesNuts and seeds
Soft fruits i.e. berries
Other fruits i.e. melon, pineapple
Starch vegetables and legumes
Whole grains- unrefined
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Ongoing Weight Loss- OWL
Each week add 5 grams of extra carbs per day followingselections from the carb ladder.
Continue to add each week as long as weight and/orinches are lost.
If cravings or increased hunger occur, stop the latestaddition and allow yourself to re-stabilize.
You are determining your CCLL-critical carb level forlosing. The maximum amount of carbs that can beconsumed while still losing weight.
The level is an individual one. Varies due to age, sex,amount of muscle mass, activity level etc.
Plan on losing more slowly- about 1 to 2 pounds a weekon average.
Stay on OWL until within 5 to 10 pounds of goal weight.
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Pre-Maintenance
About 40 to 90 grams of carbs
Allow 2 months to lose the last few pounds
Important phase that helps to instill permanent
dietary behavior changes
Add 10 grams daily of extra carbs each week as
long as less than 1 pound of weight is lost
Follow the carb ladder for choices Usually when higher glycemic fruits, legumes,
starches and unrefined whole grains are added.
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Lifetime Maintenance
Once you have reached pre-maintenance and you havenot lost any weight for at least 4 weeks you have foundyour ACE-Atkins Carbohydrate Equilibrium. The amountof carbs you can consume without gaining to losingweight.
To maintain goal weight, stay at your ACE. Maintain your goal weight within 3 to 5 pounds. Never
allow yourself to gain more than 5 pounds without takingaction.
Average grams of Net Crab is 40 to 120 grams a day.
Engage in regular exercise; those who exercise regularlyusually have a higher ACE.
Your ACE can change over time. Readjust your diet toadapt to a higher or lower ACE.
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control of eating
increased sense of well-being
decreased risk factors for disease loss of size
management of weight
What is Success?