Nutritionist's Blog

What phase are you in? We have a NEW course for that!

Atkins is pleased to announce four NEW phase-specific courses covering everything from Induction to Lifetime Maintenance. In addition, five NEW interactive FAQs take you through common myths about Atkins, nutrition, Induction and more!

Explore
November 11

LESSONS ON MANAGING LOW CARB DIETS

 A recent Archives of Internal Medicine study by Grant D. Brinkworth et al.`1 assessed changes in mood for dieters on either a low fat or low carbohydrate diet. Study authors concluded that throughout a year of dieting, a low fat plan improved overall feelings of well-being versus a low carb plan. Atkins disagrees with the authors’ interpretation of their results, as the study design provided a low carb diet with an excess of protein and inappropriate limit on salt intake, especially in the weight stabilization phase of the study.   As a result, the Brinkworth study offers two cautionary lessons in the management of low carbohydrate diets.  

The first lesson is that the prescribed protein intake referred to in this study as a protein intake of 35% of daily food consumed (on average 130 g of protein) is suitable only for the first or Induction phase of Atkins. This prescription, however, becomes inappropriate as people move out of the weight loss phase and into ongoing maintenance, when total food intake must increase to maintain a steady weight. In the six months of weight stability at the end of this study, participants were reportedly still consuming 35% of their daily food intake in the form of protein – for an 80 kg subject that translates to 200-250 grams of protein per day.
This would push the upper limit of human protein tolerance - too high for the weight maintenance phase and liable to lead to a change in mood. Aboriginal hunting cultures such as the Inuit had descriptive terms for the discomfort and unpleasant mood that results from over-consuming protein, and this time-tested observation appears to have been re-discovered in the current study.
 
Furthermore, Christy Boling Turer, MD, a health services research fellow at the VA Medical Center, in Durham, N.C., notes that twice as many people in the low carb group were being treated for depression at the beginning of the Brinkworth study. According to Turer, that fact, as well as the high dropout rate, suggests that “these data should be viewed cautiously.”
 
The second lesson is that carbohydrate restriction has long been known to cause a sustained increase in the excretion of salt by the kidneys (natriuresis)[2]. If this is counter-balanced by the prescription of a modest daily sodium supplement of 2 grams per day (definitely not a high salt intake), well-being and physical performance are maintained despite the carbohydrate restriction [3] [4]. Without it, fatigue, lethargy, and headache are common. As both patients and dietitians typically believe in the benefits of restricting salt intake, it is likely that many of the mood and well-being symptoms reported in this study could have been ameliorated by a daily pinch of salt. 
 
In addition, a 2007 study by a different group of researchers showed that after 24 weeks, people on low fat or low carb diets both showed improvements in mood, but the improvements were greater in the low carb group. Eric C. Westman, MD, of the Lifestyle Medicine Clinic at Duke University Medical Center, in Durham, N.C., who helped conduct the 2007 research, says the two studies have one key difference. In his study, people on a low carbohydrate diet were allowed to eat as much as they wanted.
 
“The main difference between their methodology and our study methodology was that they restricted the amount that people could eat and we did not,” Dr. Westman says. “That’s an important thing to focus on because…if you’re told you can’t eat as much as you want, this may put some damper on the mood, so to speak.”
 
A low carbohydrate diet can be safe and sustainable if managed with a modicum of care through both the weight loss and maintenance phases, which differ in a number of aspects. However the over consumption of protein and inappropriate sodium restriction, as apparently practiced in this study, indicate that we ignore these lessons of history at our peril.
 
 

[1] Brinkworth, GD et al. Arch Int Med. 2009;169:1873-80.
[2] Gamble JL et al. J. Biol. Chem. 1923; 57: 633-695.
[3] Phinney SD, et al. J Clin Invest. 1980;66:1152-61.
[4] Phinney, SD, et al. Metabolism. 1983;32:769-76. 
Tagged: mood
Permalink
November 4

You Are The Champions!

I don't know about you, but I love watching sports. As I was watching The World Series this past week, I became inspired to share some observations in the hopes of helping each of you reach your personal weight-loss goals. 

It became apparent to me as I watched the games that each of the athletes believe in themselves and that they all share a desire to succeed -- to reach their goal of winning. In fact, most athletes who are interviewed are usually thrilled just to be a participant in these games. The point is that it’s taken years and years of practice and just being on the winning team to represent their league, in and of itself, quite an accomplishment. Winning a World Series ring is icing on the cake!
 
Many of us who are struggling to lose weight give up after steering off course or after not seeing much progress in a short period of time. What would happen if the pitcher believed he was too old to compete?
 
You see, these athletes had a dream and held onto that dream despite illness, injury or previous failed attempts to win. Why? They believed in themselves and they listened to their inner voices rather than to negative comments from others. They knew their potential; they loved their sport and wanted to accomplish their goal. 
 
YOU can also reach your goals. Our weight-loss quests can be viewed with the same perspective with which we view these athletes. They learn things and make their improvements in small steps. They practice day in and day out to make improvements with their techniques. They maintain their focus on the goal. They don't give up.
 
Everyone working to improve their health, to lose weight and to reach a goal also needs to maintain focus on that goal and make choices every day that will lead them one step closer to that goal. If you believe in yourself and you make the effort, it is possible for you to reach your goal. 
 
In listening and watching athletes interviewed it occurred to me that they don’t focus on what others may be thinking of them. Instead, they kept focus on their goal,  they overcome that one error and give their best in the remaining games. They maintain their belief in themselves and don’t let that error prevent them from reaching their goal.  
 
I saw the parallel between athletes going for the win and overweight men and women working toward their weight-loss goals and achieving optimal health. These teams know what they are capable of doing and have the "routine of a lifetime" and one will came back to win. You are capable of getting healthier and learning healthy habits, and Atkins has the tools, resources and support to help you stay the course and reach your goals.  
 
Besides being inspired by watching these hard bodies in motion and feeling their sense of determination and pride, how can we relate to the lessons shared by these athletes? By staying on track with the following summary of points.
 
Set your sight on the goal and do not give up on yourself or that goal. Stay focused, review the goal often, believe in yourself and do something each day to move you one step closer to reaching that goal.
 
Reward yourself along the way. You might not win a medal, but you can reward yourself for your accomplishments. Break your larger goal down into smaller ones and have a reward plan in place to celebrate each of your successes. 
 
Continue to learn and make improvements along the way. This is where practice comes in.  Utilize all the tools, resources and information to make the most of your plan, to know everything about it and to make the best choices.
 
Surround yourself with positive and supportive people. We offer an array of support opportunities and experts to assist you every step of the way. Know that everyone is cheering you on to reaching your own "gold!"
 
Don’t get hung up on slips, falls or mistakes. Instead, learn from them and get right back on track with your plan. Have a plan in place and always stay focused on your goal. You CAN do this!
 
The above tip ties in with this: stay determined. Look at small changes as big progress.  If you’re stuck at a plateau, look at the whole picture and stay on course. Plain and simply, never give up.
 
Practice, practice, practice. The old adage is true -- if at first you don’t succeed, try, try again.
 
One thing, in closing, that I wanted to share is about teamwork.  This relates to how we can support one another and cheer each other on in reaching our goals. As many of you know, by participating in the forums, there’s a lot to be said for teamwork. And, there’s so much to be gained from it!  
 
You can do it... now is the time to make your dream a reality. 
Tagged: winning
Permalink
October 26

Doing Atkins at Work

The workplace is a dangerous zone—carb-wise. Here’s how to avoid the traps that lurk in most offices and other work environments.

It's your turn to bring the doughnuts for coffee break with your coworkers. It's your boss’s birthday and everyone's going out to a celebratory lunch. Its lunchtime and the only place nearby is a fast-food restaurant. You won’t have time at lunch even for fast food, and so you’re going to have to brown-bag it. You're working overtime and the crew wants to send out for pizza. How can you possibly stick to your controlled carb regimen and still survive at work? Answer: It’s easy—but it will take a little ingenuity and some advance planning.
Dealing with Coffee Breaks
The break-room vending machine is obviously full of sugary soft drinks, cookies, candy and other high-carb snacks. The coffee cart adds doughnuts, muffins and pastries. Don’t even consider them! Also, remember that too much caffeine intake is not good either. If you have already had you morning coffee, decaffeinated coffee or tea or herbal tea are better bets.
To avoid being tempted at break time, eat a good, controlled carb breakfast before you go to work. If mornings are too rushed to prepare a nutritious meal, have an Atkins Advantage Bar or shake until you can get to whole foods.   A breakfast with sufficient protein and fat not only sets you up for a positive and productive day, it keeps you from experiencing an energy dip and being ravenous by mid-morning.
That’s not to say that you can’t enjoy a morning or afternoon controlled carb snack. Good, convenient choices include wrapped individual cheese portions or bring in such homemade snacks as hard-boiled eggs or celery sticks filled with cream cheese. Once you're beyond the Induction phase, your own controlled carbohydrate snacks such as nuts and seeds with some low glycemic fruits. And when it’s your turn to bring in the doughnuts, instead provide a healthy snack, such as a crustless quiche, that everyone can enjoy.
Lunching In
You should be able to get a suitable lunch at the company cafeteria. Skip the fried foods, sandwiches and desserts. Instead, scrutinize the hot entrées, the salad bar and the grill section for good controlled carb choices. Ask to substitute extra veggies for high-carb sides. Or exercise a host of options by bringing your own meals. If a refrigerator is not available, pack your homemade lunch in an insulated bag or small cooler. Transport tuna fish, chicken or egg salads in plastic containers; green salads can travel in a zip-strip plastic bag with dressing on the side. Baked chicken legs, slices of roast beef or turkey and steamed shrimp are also highly portable. (These foods work equally well if your job involves frequent car travel.)
Lunching Out
When dining out with coworkers or a client, you should be able to find plenty of alternatives to carb-heavy foods on the menu of just about any restaurant. Instead of something breaded or fried, order a baked or broiled dish. Ask to substitute extra veggies or a salad for starchy side dishes such as rice or potatoes. Pass on pastries and other sweet desserts; instead, choose berries with a dollop of unsweetened whipped cream. Business lunches used to routinely include alcohol, but in today's work environment it's perfectly acceptable—even preferable—to skip the booze. While alcohol is not that high in carbs, mixers often are. Moreover, your body burns alcohol for fuel before fat, so that drink will slow down your fat-burning process.
Sometimes fast food is all that's available or all you have time for, but it's difficult—although not impossible—to get a good controlled carb lunch at many of these places. Your best option at a hamburger restaurant is to order a couple of cheeseburgers (banish the buns) along with a side salad, or to try one of the larger lunch salads. Pass on the French fries. No matter how pressed you are for time; don't skip lunch—you'll only be more tempted to eat carbohydrates later in the day when your energy level nosedives.
Working Late
Overtime carbs may be the hardest of all to avoid, especially if you weren't able to plan ahead by packing dinner or an extra snack. As your workday stretches out even longer, your level of stress rises—as does your desire for something sweet or crunchy. Create an emergency stash of controlled carb snacks and bars so before you get to this dangerous point you can dip into it instead. When your coworkers are sending out for dinnertime food, go ahead and join in, making the best choice you can from the available menu.
 
Tagged: work
Permalink
October 15

Go Nuts for Nuts

 
A tidy combination of protein, fat and carbohydrate can be found in delicious and convenient nuts and seeds. They have been an important component of the human diet since the days when mankind survived as hunter-gatherers.
 
The protein content of nuts ranges from 10 percent in walnuts to 17 percent in almonds. The fat content ranges from about 35 percent in coconuts to more than 70 percent in macadamia nuts. The remainder is carbohydrate, including a significant amount of fiber. Obviously, the higher the fat content, the lower the carb count, which is one of the reasons the macadamia nut is a darling of the Atkins Nutritional ApproachTM .
 
Almonds are a rich source of calcium, and along with sunflower kernels and hazelnuts, they are particularly rich in vitamin E. Nuts also provide a long list of other nutrients, including niacin, vitamin B6, folic acid, magnesium, zinc, copper and potassium, plus a number of phytochemicals, including many antioxidants.
 
After the first two weeks of Induction, when you can introduce nuts and seeds into your menus, you will find they make excellent snacks and are often an unexpected and tasty ingredient in an entrée or vegetable dish. You can also use ground nuts and seeds in lieu of breading before baking or sautéing chicken breasts, veal scallops or fish fillets. Like all good things, nuts and seeds should be eaten in moderation. An ounce of most nuts or seeds contains roughly 5 grams of net carbs.
 
Tasty and nutritious nuts and seeds should be a component of any healthy nutritional regimen. Numerous studies have shown that regular consumption of nuts and seeds minimizes your risks of coronary heart disease. A number of epidemiological studies (research of populations over time) have shown that people who eat nuts regularly are less likely to have a heart attack than people who do not consume nuts and oil-containing seeds.
 
Moreover, the greater the frequency of consumption, the lower the incidence of heart attack. Lignins in seeds and nuts lower LDL ("bad") cholesterol, as do the heart-protective vitamin E, betaine and arginine.
 
People on low-fat diets often eliminate nuts -- and with them a powerful source of omega-6 fatty acids and other nutrients. When you follow Atkins, one of the many culinary pleasures is being able to enjoy the multiplicity of fat-rich and nutrient-dense nuts and seeds.
 
 
Tagged: nuts
Permalink
October 7

Dining Out Without Angst

One of the pleasures of following the Atkins Nutritional Approach™ is that you can eat out with relative ease. Once you learn how to keep excess carbs at bay, you can enjoy virtually any cuisine.

If it’s Chinese, it’s the rice; with Italian, it’s the pasta; and with Indian food, the breads. But once you accept that these foods are no-nos and you comply with the guidelines below, you could literally dine out every night without straying from the Atkins plan.
·                     Don’t skip meals or arrive at a restaurant starving. When you are super hungry, you may lose your self-control when you come face to face with the breadbasket or high-carb appetizers. Instead, enjoy a hard-boiled egg or a few slices of cheese before you go out, or if you’re out running errands before dinner, snack on an Atkins Advantage™ bar. You can also ask for some steamed veggies to nibble on before your main course arrives.
 
·                     Drink at least two glasses of water with your meal to help fill up.
 
·                     Be adventurous: Try one or two dishes you’ve never had before instead of ordering the same ones time after time. If you’re bored with your food it’s harder to stick to your weight-control regimen, so go for variety.
 
·                     Many restaurants feature their menus online. Try to visit their Web sites to review the offerings and map out your dining plan ahead of time.
 
·                     Ask to have your dishes without the extras—rice, beans, potatoes or pasta. Most restaurants will also accommodate requests for a portion of vegetables in lieu of such high-carb starches.
 
·                     Ask for sauces on the side so you can decide whether and how much to consume.
 
·                     Soup is a great appetite squelcher. Miso soup, many cream soups and clear broth with meat or vegetables are all satisfying and delicious ways to jump-start a controlled carb meal.
 
·                     Never save room for dessert. Go ahead and fill up on everything else so that you will feel satiated by the end of the meal and not prone to temptation.
 
·                     Don’t give in to the “I deserve it” mode. What you deserve is to be healthy while still enjoying the foods you already love, not succumbing to unhealthy indulgences.
 
·                     Don’t torture yourself if you accidentally consume something that’s been batter-dipped or a breaded. Remember that it’s only one meal.
 
·                     If there’s a controlled carb dish you particularly relish at a restaurant, ask if you can find out how to make it at home. That way you can add to your repertoire of favorites and enjoy it as often as you like.
 
Tagged: dining
Permalink
October 2

The Role of Dietary Saturated Fat on Cardiovascular Risk

 

Jeff S. Volek, PhD, RD presented his most recent abstract at our science advisory board meeting this month. Since you have asked me to blog on the subject of saturated fat , here is a description of his presentation and abstract which covers this subject very well.
 
The current rationale for decreasing saturated intake is to reduce LDL concentration in the blood. Recommendations that reduce saturated fatty acids (SFA) to levels of 10% of calories or less must take into account the likelihood of changes in dietary habits that will increase carbohydrate consumption to levels above which data no longer shows beneficial effect. Such recommendations should consider the NHANES data showing the lack of effect of reductions in saturated fat on obesity and diabetes and should consider large trials like the Women’s Health Initiative showing limited effects of recommendations to reduce dietary fat in general. Dietary carbohydrate is key element in understanding the relation of dietary SFA to risk for cardiovascular disease.
 
Carbohydrate-restricted diets, although relatively high in SFA, show effects on the fatty acid blood profile  that are very different from those seen in studies conducted in the presence of moderate to high dietary carbohydrate. A high carbohydrate diet prolongs circulatory exposure to dietary SFA, and conversely, dietary restriction of carbohydrate, via reduced secretion of insulin, allows for greater rates of fat management of the incoming fat mix. High dietary fat is thus expected to be bad for you only if there is sufficient carbohydrate to provide the hormonal state in which the fat will be stored rather than burned. 
 
The known metabolic effects of carbohydrate provide a mechanism for explaining the seemingly paradoxical finding that a low carbohydrate diet leads to significant decreases in blood levels of SFA despite increased saturated fat intake. Recent work from controlled feeding studies in the laboratory of Dr. Jeff Volek at the University of Connecticut,  indicate that altering fat quality of a very low carbohydrate diet by emphasizing monounsaturated fats( MUFA) and omega -3 fatty acids significantly decreases the plasma SFA pool and has other beneficial effects. More generally, Dr Volek has discovered that low carbohydrate diets are a preferred approach to treating metabolic syndrome. Metabolic syndrome (insulin resistance syndrome) represents a group of seemingly disparate physiologic signs that indicate a predisposition to obesity, diabetes, and cardiovascular disease.
 
 From a clinical standpoint, there are numerous pharmacologic agents that target individual markers but none treat all. Consistent with the idea that an intolerance to carbohydrate is an underlying feature of metabolic syndrome, Dr Volek’s study has shown that reduction in dietary carbohydrate results in global improvement in traditional and emerging markers associated with metabolic syndrome, particularly the cardio metabolic profile (HDL is raised, postprandial vascular function improved; small dense LDL-C, triglycerides and apoB/apoA-1 are reduced).   Control diets, restricted in fat, are shown to be less effective. 
 
The ability to target multiple markers with a single intervention provides support for the notion of a unique metabolic state that conforms to the idea of a syndrome.   The experimental results point to carbohydrate restriction as an alternative or adjunct to other approaches that generally require multiple pharmacologic interventions, and that have had only limited success. Future recommendations on dietary fat should consider underlying mechanisms and interactions of fat with other macronutrients. All points of view should be considered. The heterogeneity of the population suggests that only very broad guidelines may be possible.
Tagged: saturated fat
Permalink
September 17

Confused About Carb Loading?

If you think that loading up on carbs will improve your level of fitness, move beyond misconception to maximize your energy and reach your weight-loss goals.

The mistaken belief about carb loading can not only backfire by resulting in diminished energy during your workout; it can also undermine the benefits of a low-carb weight-management program. Move beyond misconception and you can maximize your energy, make your exercise time more effective and reach your weight-loss goals most efficiently. So, let’s take a closer look...
Carb Confusion
Have you ever eaten a bagel or muffin for breakfast, and then felt either so ravenously hungry or lethargic by late-morning that you wolfed down a sugar-filled energy bar? Now ask yourself why anyone would want to go to the gym in that condition—he’d probably spend the whole workout feeling he couldn’t get out of first gear. The rapid rise in blood sugar that comes from this type of high-carb load produces a very different outcome than most anticipate. It signals the body to release a big spurt of insulin, which actually lowers blood sugar and energy levels—a recipe for a mid-workout crash.
The original thinking behind carbohydrate loading was that it effectively restocked blood-sugar stores (glycogen) in the days before a major competitive event to provide long-lasting energy. But as you can see, carb loading at the wrong time (right before exercise) produces just the opposite outcome, leaving the body with less, rather than more, energy. Consistent energy is the goal, and avoiding sugar spikes and troughs is the answer!
Low Cal vs. Low Carb
Let’s look at another example of how a low-calorie, low-fat diet (a.k.a., a high-carb diet) can be counterproductive when you’re trying to exercise and lose weight at the same time. Individuals who are trying to manage their weight by lowering their calorie intake are, by definition, providing less fuel to the body. In effect, they could be exercising while running on empty. Not only can restricting calories make it harder to work; it actually slows the body’s metabolism (making it more resistant to burning fat) and can result in a breakdown of muscle tissue. Instead of increasing the ratio of lean body mass (muscle) to fat body mass, reducing calories can cause muscle loss.
In contrast, a controlled-carbohydrate approach that doesn’t restrict calories promotes weight loss while providing enough energy for a workout. Equally important, controlling carbs increases the burning of fat and preserves lean body mass by making enough protein available to build and maintain muscle. For example, in one study, 12 normal-weight men switched from their regular diet (about 48 percent carbohydrate) to a low-carb diet (eight percent carbohydrate) for six weeks. Another eight men stayed on the regular diet for comparison. The men were encouraged to eat plenty of calories in order to maintain their weight. At the end of the six weeks, the men who had restricted carbs had significantly decreased their body fat by an average of 7.5 pounds and significantly increased lean body mass by an average of 2.4 pounds¹.
Why Protein Is Key
What would have happened if those men had also stepped up their exercise regimen during that time? They likely would have seen an even greater increase in muscle-to-fat ratio, because exercise builds muscle tissue when there is adequate protein in the diet.
Proteins, in fact, are the building blocks for muscle tissue. During exercise, the muscles are stressed—essentially causing dozens of tiny tears in the tissue. Proteins subsequently repair and rebuild this tissue, which is how your muscles maintain themselves and grow stronger. If you’re an active person, this occurs underneath your skin every day.
Sticking with It
Another important note about exercise: There is a growing consensus that says exercise as a weight-loss strategy by itself is ineffective. In fact, it can be downright discouraging and demoralizing if weight loss is your only goal. An hour of moderate exercise burns about 300 to 600 calories. To get rid of one pound of body fat, you need to burn 3,500 calories. To put it in perspective, you burn about 100 calories per mile when you run. So you would have to run 35 miles to take off one pound of fat—hardly instant gratification. If you try to exercise and limit calories, it’s a double whammy: You may not be consuming enough calories to fuel your body during exercise, so it becomes very difficult, you don’t enjoy it and ultimately you give it up.
Contrast that with the Atkins Nutritional Approach™, which preserves lean body mass, enhances energy and helps you lose fat almost immediately—meaning that in a short time, you’re not only feeling better, you’re looking better in those gym clothes. Best of all, it comfortably allows you to lose weight without restricting your caloric intake and therefore without excessive hunger and cravings. Your muscles feel stronger because you’re not starving your body, and you enjoy consistent energy. Result: You’re more comfortable exercising and enjoy it more. That, of course, encourages you to do it more often. More exercise also raises your carb threshold, which means you can eat a greater variety of foods. And, as you surely know, regular exercise provides more health benefits than just about anything else on the planet. It’s a win-win proposition.
Be Your Own Coach
Some general rules of thumb about doing Atkins and exercising are to listen to your body and hydrate like crazy. During the Induction phase, especially, while your body is switching over from a carb-burning metabolism to a fat-burning one, take it easy. Only do what feels good (but of course, if it feels good, do it!). Making this metabolic conversion is different for everyone, so you have to be your own coach. By now, you’ve heard about the fluid loss that occurs anytime you start a weight-loss program and burn through some of your excess energy stores. Stepping up your consumption of water is especially important when following a low-carb approach.
The bottom line is that when you combine exercise and a controlled-carb eating program, you are getting the greatest benefits from both. And it’s a combination that can, quite literally, add years to your life.

When Carbs and Exercise Go Together
There are some times when increased carb consumption does make sense and can enhance exercise performance.
1.                   During a workout of an hour or more. For those performing aerobic exercise lasting 60 minutes or more, consumption of a low glycemic carbohydrate like nuts and an electrolyte-replacement drink during exercise can enhance performance².
2.                   During preparation for longer-duration exercise events such as 20-mile runs or races. One study demonstrated that individuals who normally control their carbs and then consumed a higher-carbohydrate diet in the day before an event increased glycogen storage and had much higher rates of fat oxidation than individuals who regularly consume a high-carb diet³.
3.                   When recovering post-workout. This recovery period is an important time to fit in at least a portion of your daily carb consumption to maximize muscle recovery and to aid the process of preparing for your next exercise session (carbs consumed immediately after exercise begin to replenish glycogen stores).



Selected References
1. Volek, J.S., Sharman, M.J., Love, D.M., et al., “Body Composition and Hormonal Responses to a Carbohydrate-Restricted Diet,” Metabolism, 2002, 51, pages 864–870.

2. Rowlands, D.S., Hopkins, W.G., “Effects of High-Fat and High-Carbohydrate Diets on Metabolism and Performance in Cycling,” Metabolism, 2002, 51(6), pages 678–690.

3. Burke, L.M., Angus, D.J., Cox, G.R., et al., “Effect of Fat Adaptation and Carbohydrate Restoration on Metabolism and Performance During Prolonged Cycling,” Journal of Applied Physiology, 2000, 89, pages 2413–2421.
 
Tagged: exercise
Permalink
August 14

Real Solutions for Unhealthy Eating Habits

Chances are, if you’re overweight, some common (and not-so-sensible) eating habits contributed to those extra pounds. If you’ve become accustomed to eating a bowl of ice cream every night while watching your favorite sitcom, for example, going without it can feel like a huge sacrifice. Similarly, if you’re used to noshing on chips or pretzels on your way home from work, giving them up can be challenging. But if these behaviors seem impossible to abandon, there’s good news: Doing Atkins may just be your one-stop solution.

How? Many of those poor dietary habits can be caused by eating a diet high in refined carbs, which can result in unstable blood sugar and frequent hunger, a lack of satisfaction and a preoccupation with food. Enter the Atkins Nutritional ApproachTM, however, and you’ll find that controlling carbs can help you stabilize your blood sugar and make those bad habits a thing of the past.
That said, there might still be times when you need a little extra artillery to resist falling back into a dyed-in-the-wool pattern. To figure out the best way to change your behavior during those times, it helps to do a little soul-searching. Ask yourself: What is it about eating popcorn at the movies that you like—is it the salty, crunchy texture, or does it relieve the boredom you feel waiting for the movie to start? If you’re an after-dinner picker, ask yourself why you feel the urge to nosh after eating a meal—is it the result of unstable blood sugar caused by a high-carb meal?
Once you’ve identified some of the underlying issues, it becomes easier to do something about the habit. You don’t always have to give it up totally. You can either find the low-carb alternative or a way to distract yourself from the craving or habit. One of the key strategies for correcting these habits, however, is to always eat regular meals and consume enough of the right foods.
Here are six problematic habits with real solutions:
Situation: You usually eat ice cream while watching TV.
Solutions: The good news is, when you’re controlling carbs, you’ll begin to notice that your hunger is better managed and you feel more satisfied, so you’ll probably be less distracted when you’re watching television and less likely to think about food. Every so often, however, it’s okay to savor a serving of low-carb alternate to a high carb food. When you’re sitting down to watch your favorite shows, rather than eat, replace one habit with another; for example, try exercising—riding a stationary bike, using the elliptical trainer or doing calisthenics—while you watch. Or give your hands something to do by knitting, folding laundry or doing other chores.
Why they work: Enjoying the lower-carb version of what you crave will satisfy your hankering. Moving your body will distract you from the urge to eat. In fact, a study conducted by researchers at Harvard Medical School and Brigham and Women’s Hospital in Boston found that when middle-aged men increased their exercise, decreased TV viewing, and stopped eating between meals, they lost an average of three pounds without really trying1.
Situation: You always eat popcorn and other high-carb snacks at the movies or sporting events.
Solutions: Eat before you go. Bring some soy chips with you if you crave something crunchy, or tote an Atkins Advantage® nutrition bar or a perfectly portioned resealable plastic bag of nuts. Keep your hands busy by tracking the score at a ball game. If you arrive early for any event, bring a magazine to flip through.
Why they work: You’ll get the sensory pleasure you crave with the snack alternative. And you’ll distract yourself from wanting to eat by score-keeping or reading.
Situation: You turn to food for emotional comfort when you’re stressed out.
Solutions: Decompress with a relaxation technique such as deep breathing, stretching or meditation, or by getting some exercise, even if it’s just taking a walk around the neighborhood. When controlling carbs and maintaining steady blood sugar, most people also find that they cope with other stressors better.
Why they work: Relaxation techniques are the only things that counteract the impact of stress on the body. A study found that when people who suffer from night-eating syndrome—which is often associated with stress—practiced 20 minutes of a muscle-relaxation exercise daily for a week, they exhibited lower stress and anxiety and less of an urge to eat in the evening2. Exercise is helpful because it releases feel-good brain chemicals that have a calming effect on the body and mind.
Situation: You snack on your commute home from work.
Solutions: Save one of your between-meal snacks for the ride home, and keep a water bottle handy. When you’re doing Atkins, you should be eating regularly, so be sure to have a good breakfast, and take the time to eat at well-chosen intervals. You’re more likely to feel hungry when you’ve eaten erratically during the day.
Why they work: If you’re truly hungry after work, the snack will stave off your appetite until dinner. But you may just be thirsty, since people often confuse thirst for hunger. (A flavored, no-sugar-added water drink can offer a nice way to refresh yourself without carbs.)
Situation: You raid the pantry after dinner.
Solutions: Brush your teeth right after dinner, then fill the time with a stimulating activity such as reading a good book, checking e-mails, doing a crossword puzzle, calling a friend or playing a board game with your kids.
Why they work: Brushing and flossing your teeth lets your body and brain know that you are done eating for the day, especially because you won’t want to have to do it again before bed. Engaging in a stimulating activity will take away the post-dinner urge to eat, which is usually due to boredom.
Situation: You overeat at parties.
Solutions: Never go to a party hungry—it’s better to go with a full stomach—and don’t have more than one drink. While you’re there, keep a glass of water in your hand, and stand away from the buffet table. Seek out the cheese, nuts and other low-carb options.
Why they work: If you show up at a party hungry, it’s easy to overeat when faced with a myriad of tempting food choices. Also, alcohol, particularly wine, can stimulate appetite and cause people to consume more calories than they would if they drank something nonalcoholic3. Holding a glass of water will prevent you from grabbing food unconsciously. If you want to enjoy an alcoholic beverage after Induction, opt for a white-wine spritzer to decrease the amount of alcohol you’re consuming.
Selected References
1.                   Coakley, E.H., Rimm, E.B., Colditz, G., Kawachi, I., Willett, W., “Predictors of weight change in men: results from the Health Professionals Follow-up Study.” International Journal of Obesity and Related Metabolic Disorders, 22(2), February 1998, pages 89–96.
2.                   Pawlow, L.A., O’Neil, P.M., Malcolm, R.J., “Night-eating syndrome: effects of brief relaxation training on stress, mood, hunger, and eating patterns.” International Journal of Obesity and Related Metabolic Disorders, 27(8), August 2003, pages 970–8.
3.                   Buemann, B., Toubro, S., Astrup, A., “The effect of wine or beer versus a carbonated soft drink, served at a meal, on ad libitum energy intake.” International Journal of Obesity and Related Metabolic Disorders, 26(10), October 2002, pages 1367–72.
 
Tagged: habits
Permalink
July 29

Getting Psyched to Do Atkins

Your friends and family may give you a hard time but you may be your own worst enemy. Here's how to handle both challenges during the first few days on the Atkins DietTM.

 

  • ·                     Remember that human beings are remarkably adaptable and, in as little as a week, your tastes will start to change. Soon you'll find that sugar and refined carbohydrates don't tempt you as much as they used to. Your other great ally will be the appetite suppression that is a natural consequence of this nutritional plan.
  • ·                     The first few days you may find it a downer watching other folks eating foods that you're fond of but can't touch. Remind yourself that right now weight loss is your destiny. These moments of temptation are fleeting.
  • ·                     Tell family members that you need a strong show of support and understanding. You certainly don't want them tempting you with illicit food and saying such inappropriate things as, "Don't worry. This tiny piece of cake won't hurt you." It will.
  • ·                     Tell people in advance that you take Atkins seriously and that you'd appreciate their doing the same. We all know what a tricky, emotion-laden business food is. It's not uncommon for families to have issues surrounding food. It's understandable that the other people in your house may not be entranced with your new eating regimen. In the nicest possible way, tell them it's your lifestyle, not theirs. All they need to do is show respect for the major decision you've made. You're about to lose a lot of weight and gain a lot of health. After you've done Atkins, you won't need to request respect for it; the results will speak for themselves.
  • ·                     Have you made a firm commitment? Don't start something this important with the shallow notion of, "Oh well, I'll give it a whirl." At the least, you should have decided that you're going to commit two weeks of your life--without deviation or compromise--to doing Atkins.
 
If you can commit yourself and think beyond momentary temptations, you can expect great things. By the end of two weeks you'll be walking with new energy, getting out of bed in the morning with new zest and joyously anticipating your encounters with the bathroom scale. You'll be so impressed with how you look and feel, continuing with the program for life will be a foregone conclusion.
 
Tagged: psyched
Permalink
July 15

Sugar and Age-Inducing Glycation

In the last 20 years, science has discovered that elevated blood-sugar levels appear to play a significant role in the aging process itself.

When people have diabetes, their organs and tissues mimic those of much older individuals, meaning the disease appears to cause the body to age at an accelerated pace. Why should high blood sugar damage skin, nerves, eyes, joints and arteries?
Part of the answer appears to lie in glucose's propensity, as it floats around in your bloodstream, to attach itself to proteins. That attachment is called glycation (or glycosylation). Scientists at Rockefeller University and other research centers have demonstrated that the process leads to irreversible cross-links between adjacent protein molecules. Cross-linking significantly contributes to the stiffening and loss of elasticity found in aging tissues.
If you want to know whether your blood sugar is generally elevated, ask your doctor to order a Hemoglobin A1c (glycosylated hemoglobin) laboratory blood test for you. It measures your blood glucose control over the last two to three months.
Anthony Cerami, M.D., the pioneer in this field, gave the new protein structures formed from this chemical collision an appropriate name: advanced glycosylation end-products, or AGEs1. Collagen, the flexible connective tissue that holds your skeleton together, is one of the first proteins to be affected. As collagen's flexibility is destroyed, your skin sags and your organs stiffen. Your arteries also take a major hit, which explains in part the connection between diabetes and heart disease. AGEs attach themselves to LDL, or ”bad" cholesterol, and these LDL molecules then become more oxidated, causing severe damage to any arterial surface to which they become attached2.
AGEs are truly a main contributor to aging, so keep your blood sugar within the normal range so those glycating sugar molecules don't gain a foothold on your body. High levels of blood sugar can also be present in pre-diabetes and in the metabolic syndrome.
Selected References
1.                  Cerami, A., Vlassara, H., Brownlee, M., "Hypothesis: Glucose as a Mediator of Aging," Journal of the American Geriatric Society, 33(9), 1985, pages 626-634.
2.                  Lyons, T.J., "Glycation and Oxidation: A Role in the Pathogenesis of Atherosclerosis," American Journal of Cardiology, 71(6), 1993, pages 26B-31B.
 
 
Tagged: ages
Permalink

Disclaimer: The instructions and advice presented on this site are in no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would any weight-loss or weight-maintenance program. Your physician should be aware of all medical conditions that you may have, as well as any medication and supplements you are taking. Those of you on diuretics or diabetes medication should proceed only under a doctor's supervision. As with any plan, the weight-loss phases of this nutritional plan should not be used by patients on dialysis or by pregnant or nursing women. As with any weight loss plan we recommend that anyone under the age of 18 follows the program under the guidance of their physician.