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Nutritionist's Blog
Monounsaturated fats
April
29
Are You Ready to Move Beyond Induction?
A lot of people think of Induction as lasting only two weeks, but it can be followed for a longer time. If you have a lot of weight to lose or have difficulty losing weight, you might want to do Induction for a bit longer. That way you'll see dramatic progress before moving on to the more moderate phases of the program.
Although Induction offers plenty of advantages, there are lots of valid reasons for progressing: boredom with the food choices, modest weight-loss goals and perhaps the chance to avoid becoming dependent on a crash-diet mentality. When people learn that they can lose weight quickly, as they do during Induction, they sometimes take their ability to lose weight for granted. They don't think in terms of a lifetime commitment to the Atkins Nutritional Approach™—just a quick fix for overindulgence. The result of this faulty thinking is yo-yo dieting and a metabolic resistance to weight loss. While the next phase—Ongoing Weight Loss (OWL)—may likely slow your rate of weight loss somewhat, this is not a bad thing. The slower the progress, the more chance you have to permanently change bad habits over the long term.
In order to decide if this is the right time for you to move on, ask yourself the following four questions:
1. Are you bored with Induction?
2. How much weight do you have to lose?
3. How metabolically resistant are you to weight loss?
4. Are you willing to slow down the pace of weight loss slightly in exchange for more food choices?
If you are bored, and this boredom could lead to not complying with the rules of Induction, by all means move on to OWL after two weeks. However, if you are comfortable staying in this phase and you still have a lot of weight to lose, you haven’t mastered Induction, you can do Induction safely for longer. If you do not have much more weight to lose, it is advisable for you to advance to OWL so you can cycle through all the phases of the program.
If you are metabolically resistant to weight loss—which you will know by how much weight you lost in the first two weeks and by comparing your results with the categories in the metabolic resistance tables (See What Is Your Degree of Metabolic Resistance?)—you will lose weight relatively slowly. People with high metabolic resistance can benefit from doing Induction longer because it gives them time to correct metabolic imbalances they may have developed over time. These include insulin resistance, blood-sugar imbalances, carbohydrate addictions and allergies. Once the metabolic imbalances are corrected, weight loss may speed up.
But after all is said and done, to a large degree, your decision to continue Induction or move to OWL will depend on your personality and lifestyle. If you are the type to just go for it and can easily make your life work around the Induction eating program, you may decide to stick with it until you drop some more weight. Another person, who perhaps is under a lot of stress and wants to relax a bit about food choices, might choose to move to the more liberal phase of OWL. This brings us to the last, and ultimately the only, answer that matters. Is a longer period of time until you get to your goal weight the trade-off you're willing to make to have more food choices? It's up to you. A young, active man who loses weight easily may choose to move to OWL after two weeks, while a menopausal woman who has high metabolic resistance may chose to stay on the strictest phase. The decision is yours alone and is another example of how much individualization is possible on Atkins.
Tagged:
when to owl
(193) Comments Post comment
Once you know your carb tolerance you can play a little with food choices, stya at or under your level, and never gain it back.
You are on your way!
am I mistaken ? please HELP
I haven't specifically seen on which rung yogurt can be added back. Is it considered a "soft cheese?" I am looking forward to it or maybe even sugar free pudding, which appears to only have 6 net carbs. would you classify these as soft cheese for purposes of labeling?
Thanks for the great articles!
Deal...You are welcome
I recently purchased some atkins shakes and bars and the carb count is really high on these products. How can a bar with lets say 23 grams of carbs and only 5 grams of protein still be "low carb" and ok to eat during induction? All the bars and shakes I bought were for all phases, but how can this be?
Thanks,
Ashley
If you were to calculate by the subtraction method, you would subtract fiber, sugar alcohols and glycerin. However, Glycerin is not listed in Nutrition facts panel, so after you subtract fiber and sugar alcohols, the remainder is coming from glycerin.
Colette - just got my blood work results back - triglyerides have come down from 640 to 276 - doc says that's the lowest they've EVER been! No change is cholesterol - holding at 190 - so no increase there!
I've hit a slump with the weight loss and just not moving anywhere - doing well with less than 20 net carbs a day - no menu problems - no cravings - making it to the gym four days a week. Not sure what to cut or add to jump start the weigh loss again - down 20 pounds total - 40 more to go.
Just think of it this way; do you honestly think 5 more net carbs will pack away pounds? Of course not.
If I had a nickle for every person who lost all their weight in Induction and never found their carb tolerance , who came back with all the weight regained, I would be a wealthy woman.
It is for your own good to find out how you will be able to eat for the rest of your life. If you are nervous, just do it very slowly. Add another 5 net every 3 weeks, but just move up. Wouldn't it be nice if you never had to do Induction again?
Can you offer me any more advice besides drinking water? I am getting that in, for sure.
Thank you.
Have you lost inches? Are you measuring yourself with a tape measure once a week? How much weight to you need to lose?Eating all your veggies? Getting around 1500 to 1800 calories daily? No need to count calories, just a spot check.
The weight gain can be your intestines filling up. Are you eating all your vegetables? With Chron's you don't want to do anything that will irritate the bowel. However, a soluable fiber may help. A Benefiber prehaps? Have you tried that before?
I would also like you to add drinking one or two broths or boullion cubes in hot water daily. That is significant weight loss. It will fix any sodium/potassium imbalance that could impact bowel function
Michelle
I have been stirring psyllium husks into omelettes and cottage cheese for fibre.
I am interested in getting you up to 25 net carbs because we will have some wiggle room if God forbid you stall out for any reson. It is good to shake things up when the body takes a break from weight loss. You can start with 25 net 3x's per week and 20 net the rest of the week, but we need to push the envelope just a little.
Based on your condition and health history, your carb level for losing will be low. Since you have a lot of weight to lose, you will be low for some time to come.
To keep you focused for the long haul we will need to find some variety, slowly and deliberately.
Michelle
I am on day 12 of the Induction phase and I've lost 7 pounds of a total of 22 pounds. My weight has been stable for 4 days, although I am sticking to the rules. If I move to the OWL in two days, shall i lose weight? Or do I have to continue Induction, knowing that I have 15 more pounds to lose?
Thanks, Rita.
You should continue like that until we see your pattern of weight loss at that level.
The Atkins Diet should not be followed as a quick way to shed a few pounds. The approach is meant for those that seek a lifestyle change that involves better eating habits, ultimately leading to better health and a sense of well-being.
Experience has shown us that people who lose all their weight in Induction and do not eat the required vegetables, just gain all the weight back once they return to normal eating. I would rather not see that happen to you.
There has been more than 30 years of independent research on ketogenic diets with over 3,000 subjects, 30 years of clinical experience at the Atkins center, and now 4 years of trails looking specifically at the Atkins protocol which have demonstrated safety.
The counter intuitive factor is still enormous.
If you want to learn a way of eating that is healthy and will promote long term health then you have come to the right place.
If you don't have a lot of weight to lose you can start in OWL. You will eat a variety of protein choice (fish, poultry, meat, soy, and eggs), lots of vegetables, and healthy fats like olive oil. For snacks you can have some fruit with and ounce or two of nuts. What is unhealthy about that?
After two weeks of Induction you can move to OWL with the addition of soft cheese and make your own. I am pretty sure the recipe data base has a suggestion for how to make cheese cake.
Be sure to take your measurements with a tape measure once a week and keep records, to see if you are losing inches. If you are losing inches it means your fat cells are shrinking
First thank you for all your help. Today marks my 2 week induction and I'm loving my new "lifestyle". So far I've lost 9 lbs and 8 inches. I have 80 lbs to lose and was thinking of staying on induction a couple more weeks. I"m not bored with the food, I think my metabloism is laying on the floor looking up at me laughing!! LOL I lose weigh very slowly. I'm still having trouble getting the 12-15 net carbs of veggies , not sure I could do 5 more. Here is my fitday if you would like to look and have any helpful information.
PS I work 12 hour shifts nites, take an seizure med that mades me sleep so on my week off I sleep alot. ( I work 7 on and & off) Some days I dont' get my calories or carbs because I'm sleeping.
Thanks for any and all help
Dwana
Forgot to leave my fitday... here it is:
http://fitday.com/fitness/PublicJournals.html?Owner=cajunangel1
Thanks.....Dwana
I know we need 12-15 nc daily from veggies
20 nc daily total... veggies and other foods?
this is correct isn't it? I have went over 20 a few days but usually staying at 20 or under; but trying to get my veggie carbs.
9 lbs and 8 inches is great especially on a seizure med!
First thing to do is to master getting 12 to 15 net carbs from vegetables. That will keep things moving along.
Since you are not bored and you have so much to lose, you can stay in Induction a bit longer. Fit day looks OK; I would boost carbs from veggies
With a minimum of 12 to 15net, the other carbs come in the form of extras like bars and shakes, cheese, and artificial sweeteners (which you should limit to 3 daily). Keep taking your measurements and keep track so you can see your body composition changing and the scales are bound to catch up.
I'm also on antidepressant and high blood pressure meds... 2 more fighting against me...but I'm going to do this!!!
Dwana
I feel INCREDIBLE!!! Muscles are soft and pliable, no hunger, no sugar imbalances.
What I wanted to know is this: my fasting blood sugar was 95 this morning. I haven't seen that value in years! How would I go about weening myself off diabetes meds carefully? Is it okay to stop the actos while my bs levels are nice and stable? I won't be seeing my PCP until June 22nd. I don't want to go too low on blood sugar but don't want to prematurely eliminate meds either. What is a good guideline, if you are able to give guidance on this sort of thing.
Thanks.
What do you mean when you say your intestines are filling up? I think that's happening to me because I haven't loss any weight in a couple of days. When you intestines go back to normal, does that mean I should see weight loss again?
Thanx,
Candace
You can stay on metformin because it will treat insulin resistance and that will help you.
Until you get the blood sugar lowering med adjusted , it is important for you to eat six small meals or every three to four waking hours.
Be alert to the signs and symptoms of the onset of hypoglycemia for the first few weeks of Atkins and if you feel it is necessary to bring blood sugar up if it starts to drop too low, select higher carb foods that will not interfere with the program. These could include tomato and cheese, broccoli and other higher carb veggies, nuts and seeds or a half cup of tomato juice. Once you are off meds you can go back to eatiung only Induction carbs.
If necessary add a TBSP of Benefiber for additional fiber. You don't need to count fiber grams as carbs. You only need to count net carbs which is total carbs minus fiber.
http://www.atkins.com/Program/FourPhases.aspx
Also take the Getting Started Course
How To Do Atkins course -- nine lessons:
http://tinyurl.com/5qebch
I have 2 more days of induction and I have lost 7 pounds but it seems like a pound every other day. I have 8 more to go. I am not bored with the food and my reactive hypoglycemia is stable now. I feel better than ever.
To move on to stage two what 5 net carbs do you suggest or stay in induction a little longer?
I have no problem with the vegetables.
Be sure to add one new food type at a time ti identify any food intolerances.
Keep up the good work!
Can you tell me how I can get the Atkins Supplements?
Thanks
Chelynh145
http://www.zonediet.com/TwoWeeksFree/tabid/204/Default.aspx
For a multi with minerals find one without iron unless your doctor has told you that you are iron deficient.
Could you please tell me if I should be eating Edamame during induction?
Would you mind looking at my fitday foods to see if I am eating to much of the same menu and that is why I am staying at this weight for the 3rd day. I am almost done with initial induction and you suggested 5 more vegetable carbs a day.
http://www.fitday.com/fitness/PublicJournals.html?Owner=karenkathlyn
thank you- I am really enjoying the program and want to do it correctly. It helps that you answer our questions for support
Karenkathlyn
Thanks for all of your great information. I do have a question, what is the maximum amount of time an individual should stay on induction? This is my 2nd week on induction but I am trying to get to a certain weight before I move on to the next phase but I also don't want to interfere with my health.
Thanks!
I started the 25 net carbs 3x a week and this past week it has really kicked my weight loss into high gear, Ive lost 7 pounds. Do you want me to move to 25 for a whole week and then find my CCLL?
Michelle
You can add it in the legume rung of OWL.
Karenkathlyn ... It looks pretty good. You seem a little low in the vegetable category. You need 12 net carbs coming in the form of vegetables. net carbs are total carbs minus fiber. I don't think you are subtracting fiber. Add more veggies and it will add bulk, clear out your intestines, and you may see a dip in the scale.
Tmochava ... there is no risk to health staying on Induction longer than two weeks. However, it is important to move through the phases to find your individual carb tolerance. You have a better chance of keeping the weight off that way.You also need some wiggle room in case you hit a plateau.
nuvobaby2009 ... You can find all the instuctions you need in the getting started course.Please do these lessons... http://tinyurl.com/5qebch
HI pssmms... That is GREAT NEWS!Move to 25 net daily and stay there until we see what happens.
I am so excited for you.
My sis (a physician) has been on induction for 2mos. & no weight loss at all. We eat exactly the same, she takes no meds., just had a physical included hormones, thyroid, candida, etc. all negative. I just checked her vitamins & noticed they have much cellulose, dextrose (basically all the (ose) sugar ingredients). Although all of the vitamins were bought from Whole Foods. Is that enough to cause an individual not to lose weight? She is getting so frustrated since she is literally eating according to Atkins 100%.
Thank you!
Jordan
Thank you for your reply. My sis has given up since she is not losing weight & wants to go low fat, plz help. Here is what she eats: ( she uses low sodium salt)
Breakfast
2 eggs w/ 1 tbs. butter
1oz. feta cheese
Decaf coffee/tea (no sweetner or cream)
snack (sometimes)
1-2 deviled eggs made w/natural whole mayo (no sugar) about 1 tbs. mayo. 1 tsp. mustard no salt
Lunch
6-8oz. ckn, talipia, or veal
1 tbs. butter
1 cup salad (iceberg)
1oz. feta
1-2 tablespoon olive oil
1tsp. apple cider vinegar
Dinner
6-8 oz. protein (sam as above)
1 cup spinach or mushrooms
1 cup salad (not always)
cup of chamomile tea or anise tea (no sweetner)
Total water intake 2-3 liters water. We walk/jog together over 100 miles per month.
She has lost about 10inches in over 2mos. no pounds, yes, she is very very constipated and takes flax supplements. I was thinking its these fillers, so both of us have stopped taking these vitamins.
Do you think she has intolerances to eggs? I asked her she said she gets bloated/gas when she eats eggs.
Her stats: 5ft. 7inches 143 lbs. she wants to get down to 130.
Thank you for your assitance it is truly appreciated!
Jordan:)
I am following Atkins induction and trying to get pregnant. Is this not advisable? I just found out that I have Celiac disease & had problems w/my mens. cycle. The minute I omitted certain foods & started Atkins I am no longer have problems w/ my cycle. It is truly amazing.
What's your feedback?
Thank you!
... as i look down at the scale (I only weigh once a week as to avoid being scale dependant) I am still amazed that the pounds still are falling away...
I've been spared a stall so far, but I'm sure it is enevadable... but that is OK, because the trip so far has been so enjoyable...
I've not been hungry, I've not been starved, I've been able to eat bacon for darn sakes...
I look forward to the next levels and expanding my acceptable foods...
but for now, give me a chef's salad (heavy on the veggies and with marie's lowC chunky blue cheese dressing)for lunch and I'm happy...
Scott
Sorry for hounding you w/questions, but it seems you are one of the few reliable sources I found. When I first started Atkins, I had incorporated the Rye Crip Bran Crackers(2net carbs each) into my daily breakfast. Reading DANDR Dr. Atkins himself even wrote out a menu that included 2 for breakfast. Everyone on other sites told me its illegal & I should not use it. Once I stopped eating them so did my weight loss & I was constipated (although I do include my veggies). What's your opinion?
Thank you endlessly,
Jordan
Denise
Her intestines are probably backed up from not eating enough vegetables. She needs at least 12 to 15 net carbs daily from vegetables. She will also need to experiment without eggs for a week or two. Her symptoms indicate she may be sensitive to eggs.
Losing weight too rapidly could interfere with conception. While trying to conceive you shouldn't lose more that 1 pound a week. To slow things down if you need to move to the OWL phase.
Eventually I would like to push the envelope just a little. You can stay under 50 carb intake healthfully for the rest of your life. Some people do that just because they love how they feel on Atkins, even when it is no longer a weight issue.
My only concern for you is that we will be able to keep the weight off once you get close to your goal weight. That means finding a way of eating you can live with for the rest of your life. We will have time for that when you are ready.
I worked with Dr Atkins at the Atkins Center when it was open. Even the doc allowed the high fiber crisp bread in Induction, way back in the nineties.
The general rule is that it should be 3 net carbs or less per serving for Induction. The high fiber is helping you, there is no reason to discontinue.
Essential fatty acids have been shown to have a beneficial effect on the mucosal lining of the GI tract. Be sure you are taking the Essential Oils supplement. A probiotic may also help your GI tract balance its intestinal flora. This can be purchased in a health food store in the form of acidophilus. Exercise will also help.
If you are still not getting results magnesium citrate,500 mgs can add water to the intestines to make for a soft bowel movement.
This is for Denise.
Denise you need to get through the first two weeks of Induction sometimes before things get stable. Be sure you are eating three meals and two snacks daily. You may be going too long between meals and experiencing a drop in blood sugar.
Also spread your carbohydrates out over the course of the day and always eat your vegetables with your proteins and fats which will slow down the release of carbs into the blood stream at a steadier pace.
Your answers are all so helpful, I am truly grateful to you!
Thank you endlessly,
Jordan
Despite some of the mis-information given on this site, there is a lot of good info. I just hope that it can remain that way and will your help it will. Again, thanks for all that you do...Kudos to Colette..bdb
I had no idea that I was getting advice from the pro! I do s alot of health reading & was shopping for a book that I have not read, I came across this>>> The All New Atkins Advantage” by Stuart L. Trager, M.D. with Colette Heimowitz, M.Sc., published in 2007. I am going to the store today!
very impressive:)
Camilla
7 lbs in the 4 weeks is great! Remember you are losing fat. Think of what 7 pounds of butter looks like.
You also need to take your measurements with a tape measure once a week. You may be losing inches which is another indication that your fat cells are shrinking. The scale will catch up assuming you are doing Atkins properly.
Have you taken the getting started course on the top of this page?
I have been at 25 net carbs now for 8 days and Ive lost 2 pounds, Do I stay at 25 net carbs or should I try 30 net carbs for 3x a week?
Michelle
2 pounds a week is a good pace. We don't want to slow things down too much.
The first attempt at another 5 net carbs should either be more veggies, or cottage cheese, or 1/2 cup strawberries. Introduce ONE NEW food at a time so you can identify food triggers.
Obviously pistachios is one of them for you.
This is all part of the learning process and you are finding valuable information out about your body. Live and learn.
Keep up the good work.
Alternatively, you might be low in some specific nutrients that could affect your hair loss. You might try adding biotin, N-acetyl-cysteine (NAC), glutathione and lecithin to your diet. If excessive hair loss occurs, see your doctor.
I prefer people lose the bulk of their weight in OWL in case a plateau is reached, we can always go back down in carbs. However, since you have a lot of weight to lose, and since you have been diagnosed with PCOS, staying on Induction longer is fine.
Research has demonstrated that woman with PCOS have high insulin levels.Staying on Atkins can reverse the trend for you.
I don't think I'm eating enough calories, and I don't know how to fix that. This is today's meal plan. Breakfast: 2 scrambled eggs with 2 slices of smoked turkey (from deli) & one slice of mozarella cheese. Snack 1: 1 cup of sliced cucumbers. Lunch: 2 cups of Squach & Zuchinni & 8oz of Tilapia Fish. Snack 2: Sugar Free Jello & Special K Protein Drink. Dinner: 6 oz of chicken breast & 6 spears of Asparagus. is this enough for a 235lbs/5'3"???
The calories look OK except for Special K.
I am about 8 pounds from my goal and went to phase 2. I added strawberries one day and more vegetables another. I am not losing and still am stuck in the phase 1 plateau.
When I look at the carb counter and look at juices why are they so high in carbs I thought fresh juice was suppose to good for you. Does it come later in the phases.
Karen
The last 10 lbs are the hardest to come off. Exercise will help you. Be patient, you can afford to out wait it.
Or you can make a blender breakfast with an Atkins Advantage protein drink with added flax seed meal, some acidophilus, MCT coconut oil on occassion as well. When you get to OWL you can add berries.
I remember eating nuts and deviled eggs when I plateud. Does Atkins still encourage that?
http://community.atkins.com/discussions/viewTopic/p/topicId/3215671/Quick_Hit_How_to_get_12_15_net_vegetable_carbs.htm?messageBoardId=1198&webPageId=1000700&order=Recently Updated&flags=&posterId=&viewSelect=&forum=All
This will give you sample serving of vegetables so you don't need to count.Don't worry about counting if you h@te it. Do what you are doing and as long as you continue to lose weight we are OK. However, if we hit a stall that lasts more that 4 weeks, well then, we will need to do some calculating for a few days and see where we are and make adjustments from there. OK?
Forget about the fat fast. Any weight you lose like that will just come back when you start eating 20 carbs again.
Quick Hit: How to get 12-15 net vegetable carbs
Sugar Free Red bull is allowed on this phase?
What about
Activia light yogurt?
I am not sure how many carbs Activia light yogurt
has. If it is 3 net carbs or less, it is OK. Dannon carb and sugar control yogurt is 3 net per container and is OK to use.
Remember, you can have 20 net carbs daily in Induction and 12 to 15 of those net carbs should be coming from vegetables so there isn't too much wiggle room.
I saw a product in the 'diet aisle' at the supermarket when I was picking up some Atkins Advantage products...it was a supplement called 'carb intercept.' Does anyone know about this? I was thinking it could be good to use when a splurge occurs. For example, if I wanted to have desert on my birthday that's coming up, etc.
Another question, I plan to stay on the Atkins program longterm, and I was curious if it is okay to do Atkins while pregnant? I plan to start a family in a few years.
Thanks!
Joanna
There will always be an excuse to go off course, why would you want to lose fat burning for 4 days in order to have sugar? Not worth it. Use any one of the recipies on this web site for an Atkins friendly dessert for your birthday.
Weight loss is not appropriate during pregnancy. You will need to follow Atkins Maintenance phase when you get pregnant.The Atkins program is helpful to prevent excessive weight gain during pregnancy and it can decrease the risk of gestational diabetes. Your goal should be to allow for the proper weight gain with the foods that have the most nutrient content and control cravings for the unhealthy carbs that will stress the blood sugar.
As you begin your odyssey through the phases of Atkins, your body will need to make a number of adjustments as it focuses its priorities on burning fat. Most of these changes are completed within the first few weeks, after which you should have smooth sailing with few if any ongoing side effects.
However in those first few transition weeks, there are a few common problems people encounter, but luckily they are pretty easy to manage. First, while your shift from burning carbs to fat is in transition, don’t rush out and start new or more intense exercise routine. Give your body the benefit of 2-3 weeks to adjust before pushing out your exercise envelop.
Second, shifting over to fat metabolism and making those things called ketones, has a diuretic effect on your kidneys, which means they speed up the amount of salt and water they get rid of. Overall, that’s a good thing, because you will feel less bloated, and people with high blood pressure often see their numbers come down nicely in the first few days or weeks. But for many of us this can be too much of a good thing, particularly if you weren’t bloated or have high blood pressure to begin with. The good news is that this is a cheap and easy problem to manage – all it takes is drinking enough water and a cup or two of broth each day. This broth, which you can make for yourself at home or from bouillon cubes, keeps your circulation primed and ready for action despite the extra fluid and salt being released by your kidneys. Get this down right at the start, and you won’t have headaches, dizziness, fatigue, weak legs, or constipation.
If any of these symptoms do crop up, ask yourself, “have I had a cup of bouillon within the last 6 hours”. Most often you will find the answer is no, and when you make this your routine, these side effects are gone for good. And yes, eating your vegetables from day one of the diet also helps with these issues as well.
I would like to get out of Induction, but obviously I will gain back what i have lost. Test strips indicated that I was in fat burning mode, but that is decreasing to a light pink... WHY? Any ideas? BTW, my initial inch loss was 6.5 inches from my waist... i have gained back a 1/2 inch - makes me want to cry, I've been so diligent...
Tha