The " modified ATKINS diet" that the previous poster alluded to was designed by the cardiologist Dr. Robert Atkins for HEART health, I agree, but rapid weight loss and lack of hunger are what most people have experienced on the diet, and what most people use the diet for. The ketogenic phase of the diet is very short.
Unfortunately, I am one of the people who follow it for BOTH reasons. I was diagnosed with CHF at 27 years old, and was 361 lbs. Over the past 5 years, I have lost almost 1/2 my body weight, and improved my health. I have stopped taking cholesterol and diabetes meds, and both are still maintained by my diet, and I take 1/4th of my BP/heart pills, and my heart is 3X stronger today than in 2002.
I am in phase 3 ( pre-maintenance ), and eat 50 NET carbs, and may find at maintenance that I am no longer in ketosis, since ATKINS varies in how low in carbs you must stay by person. Many people lose weight eating over 100 carbs a day.
Just so you know how restrictive Atkins is, I am eating a can of peas, and a can of tomatoes today, and ate 1 cup of fresh mushrooms with my eggs this morning. My tracker is open for everyone to see. This " restrictive diet " lets me eat 2250 calories, and still lose weight, while never experiencing hunger. In fact some days, I have to split meals into smaller portions, because I am so full, and eat lunch, and dinner over 4 meals instead of 2.
I find every " expert " on the Atkins diet, who says it is restrictive, has either NEVER done the diet, or done it temporarily, at the strictest level, and failed to stick to the diet. If they had made it through Induction, they would have started adding back in lots of vegetables, nuts, cheeses, and fruits, starting with berries. By now they might be enjoying sweet potatoes, and be eating 120 grams of carbs a day, while avoiding the trigger foods that made them obese, but despite not actually having stuck to Atkins, therefore never actually being on anything but Induction, they suddenly know it is " restrictive ". The other option is that they are just saying it is restrictive, because they heard it was.
Think about your first diet. It was also restrictive, but we don't use that word. You had to cut calories, or restrict them.Was it fun? Of course not. You either cut down on certain foods, like ice cream ( restriction ), or cut 500 calories ( restriction ). Simply cutting trans fats, is a restriction ( smart one ). If someone decided to start a calorie cutting diet, I wouldn't say it was restrictive, because that would be like saying that nightime in the country was dark. That is why we call it nighttime. Diet is restriction. Varying levels to be sure, but all diets have restriction. Not having any restrictions is what causes obesity. By making change, you cause change. By remaining the same, you cause yourself to remain the same.
Ketogenic just means that you are burning fat, and the resulting byproduct is ketones. This process is called ketosis/lipolysis. Lipolysis means " dissolving fat ". That is what you are doing. Once glucose is used up ( #1 source of glucose is carbs ), and glycogen too ( stored glucose in muscles ).. the body starts burning fat. It breaks down the cell, and you use the ketones for fuel instead of glucose. It is a simple manipulation of diet, and if done very restrictively, can cause rapid weight loss, and you can control weight loss by how low in carbs you go.
Based on how fast you lose weight on the first phase of Atkins ( 20 NET carbs ), you can raise carbs after the initial 2 weeks. If you lose 14 lbs., you can jump carbs up faster than if you only lose 5 obviously. The other factor is weight loss to lose. If you have 20 lbs. to lose, you may be okay losing 1 lb. a week. If you have 150 lbs. to lose, you may want to stay at 3 lbs. a week for now.
I would suggest that you read Atkins book, which you can find at most libraries. Those acceptable foods are your base, and then you can add things like cheese, berries, and higher glycemic veggies like peas over time.
Following Atkins, you may move away from a ketogenic diet, and still enjoy weight loss. They are not ONE diet. Ketogenic just means that carbs are low enough to cause you to be in ketosis. Most people on Atkins are not in ketosis after the first few months. I am eating 66 grams today, and 17 of those grams are fiber. I am on the border of ketosis. You can slip in and out of ketosis based on one meal, or the lack of carbs at one meal. You won't even know it, unless you start to feel cravings.
On a personal note, I only stay so low carb on Atkins, due to being diabetic. I could eat more and still lose weight, but I don't want to have high blood sugars.
So you can do a ketogenic diet, which just means most likely you need to stick to under 30 grams a day ( to be deep into ketosis ). Depending on why you are in ketosis, if you improve that problem, you can then move on up the carb ladder. I eat 8-12 servings of fruit/veggies a day, as well as a serving of nuts, and occasionally cheese. I have some other health restrictions limiting my greens, but you could basically eat greens till you choked without any harm, and there are so many options.
If you start exploring the various fruits, vegetables, nuts, seeds, and cheeses, you won't have time to know you are on a " restricted " diet, because you will be enjoying a selection of food that is many times greater than what you ate on a " normal " diet.
If reading a book sounds boring, or too time consuming, Google Atkins, and go to their site, but just remember that other than the " acceptable foods list " for a base, Atkins is not the same as a ketogenic diet, except at the lower levels.
So try out the ketogenic diet, but unless you need to lose weight rapidly, or have a health issue, I would just do Atkins, or some other low carb plan, and slowly add back in carbs over time. You may find that 80 grams a day is fine, even though you won't be in ketosis. We all vary. There are many people who do well between 100-150 grams a day. If you can maintain a healthy weight, without cravings, the level that you want is .. as much as possible, right?
The reason I suggest Atkins, other than I did it ( poor reason..lol ), is that it has a ketogenic phase ( good reason ), and a list of what to eat ( better reason ). This phase is like a safe place you can return to if you get lost, and start gaining back weight. If you do not add back in any trigger foods however, you will be using this ketogenic phase as a base, and like Legos, will be building your diet upon this base, piece by piece. Atkins was just the first to read about low carb, and put his name on it, so you will just be following low carb. Same with Paleo. Don't think that Atkins invented low carb, or that Paleo man ate exactly what is suggested on that diet. Just think of them all as low carb, and follow the basic principles of any that you wish to do, and if you wish to remain in a ketogenic state, just keep really low in carbs.
Read up, pick a plan, and give it 2 weeks. Then make a decision based on how you feel.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
- Henry Ford
| current weight: 179.6