Atkins and Low Carb Weight Loss
Climbing the Atkins Carb Ladder in "Ongoing Weight Loss" -- Done This Before?
I'm at the point where I'm supposed to be finding my "critical carbohydrate level" for ongoing weight loss (Atkins Phase 2) and I'm just very worried about doing this.
Atkins created a Carb Ladder -- The idea is that after a two-week induction period, we start increasing our carbs by 5-10 grams/day until weight loss STOPS, and then we reduce our carb level back down a notch until weight loss begins again.
It's supposed to help train us to eat AFTER we have reached our desired size.
Phase 1, Induction:
Rung 1: Foundation vegetables: leafy greens and other low-carb vegetables
Rung 2: Dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses
Phase 2, Ongoing Weight Loss:
Rung 3: Nuts and seeds (but not chestnuts)
Rung 4: Berries, cherries, and melon (but no****ermelon)
Rung 5: Whole milk yogurt and fresh cheeses, such as cottage cheese and ricotta
Rung 6: Legumes, including chickpeas, lentils, and the like.
Rung 7: Tomato and vegetable juice “****tail" (plus more lemon and lime juice)
Phases 3 and 4, Pre-Maintenance and Lifetime Maintenance:
Rung 8: Other fruits (but not fruit juices or dried fruits)
Rung 9: Higher-carb vegetables, such as winter squash, carrots, and peas
Rung 10: Whole grains
Okie dokie, today I started adding items on Rung 3 (and cottage cheese from Rung 5) ... will see how it goes.
But I'm curious about whether any of you have tried this before, especially if you've met success?
Atkins created a Carb Ladder -- The idea is that after a two-week induction period, we start increasing our carbs by 5-10 grams/day until weight loss STOPS, and then we reduce our carb level back down a notch until weight loss begins again.
It's supposed to help train us to eat AFTER we have reached our desired size.
Phase 1, Induction:
Rung 1: Foundation vegetables: leafy greens and other low-carb vegetables
Rung 2: Dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses
Phase 2, Ongoing Weight Loss:
Rung 3: Nuts and seeds (but not chestnuts)
Rung 4: Berries, cherries, and melon (but no****ermelon)
Rung 5: Whole milk yogurt and fresh cheeses, such as cottage cheese and ricotta
Rung 6: Legumes, including chickpeas, lentils, and the like.
Rung 7: Tomato and vegetable juice “****tail" (plus more lemon and lime juice)
Phases 3 and 4, Pre-Maintenance and Lifetime Maintenance:
Rung 8: Other fruits (but not fruit juices or dried fruits)
Rung 9: Higher-carb vegetables, such as winter squash, carrots, and peas
Rung 10: Whole grains
Okie dokie, today I started adding items on Rung 3 (and cottage cheese from Rung 5) ... will see how it goes.
But I'm curious about whether any of you have tried this before, especially if you've met success?
Interested in low-carb nutrition? Thinking of trying Atkins? Want to try high-fat and/or high-protein eating? Whether or not you have had (or are thinking about) WLS http://www.obesityhelp.com/group/atkins/
