atkins, grams of net crab is 40 to 120 g a day -ok -ok -ok

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?

atkins, grams of net crab is 40 to 120 g a day -ok -ok -ok

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