arkie6

Depends on what you are trying to do. If you are wanting to try a low carbohydrate diet, first thing is to get the book and read it so that you have a basic understanding of how and why it works. A couple of recommended books are Dr. Atkins New Diet Revolution and Protein Power by Dr. Michael Eades. Each book in paperback is only $6-$8 at just about any bookstore. You can usually pick them up for less than a buck or two at used bookstores.

During the induction phase of Dr. Atkins diet, he recommends less than 20 grams of carbohydrates per day. After induction, which typically lasts for at least 2 weeks (many people stay in the induction phase much longer because they like the diet and the results it gives), you can gradually increase your carbohydrate intake by about 5 grams per day as long as the weight loss continues. Many people continue to lose pretty well in the 30-50 gram per day range. Most people can maintain their weight loss in the 50-100 gram per day range if the bulk of the carbs are whole unprocessed foods rather than refined carbohydrates. The Eades in Protein Power recommend that you start out at 30 grams per day of carbohydrate and then gradually adjust this up as you enter the on going weight loss phase and then up a little more in the maintenance phase. The Eades stress getting adequate protein in your diet and eating whole unprocessed foods whenever possible. Resistance exercises (weight lifting, etc.) is also highly encouraged to build lean body mass.

Dr. Atkins diet is a low carbohydrate diet. Yes, it works very well for many people, myself included. I've been following a modified low carbohydrate diet for over 4 years now and have no intentions of changing my diet. My last physical and bloodwork indicates this is a very healthy way for me to eat (low bloodpressure, normal bloodsugar, normal blood lipids, normal liver and kidney function, etc). I like being able to eat enough to not be hungry, which this diet allows, especially if you enjoy meat, eggs, cheese, and green vegetables. The diet works by lowering your intake of carbohydrates which lowers your bloodsugar and insulin levels. Carbohydrate intake more than anything stimulates the release of insulin. Insulin is the "fat storing" hormone and when levels are high it not only encourages the storing of fat (this includes fats made from excess carbohydrates) but also inhibits the burning of the fat that you already have stored.

The obvious ones are sweets, candy, cakes, cookies, pastries, and regular soft drinks. The less obvious ones are breads, pasta, potatoes, rice, corn, most fruit and fruit juices, chips, regular beer, etc. Regarding beer, the lower carb varities are Miller Lite (about 3 grams per beer) and the new Michelob Ultra at 2.6 grams of carbohydrate per 12 oz.

Sugar in all of its many forms, potatoes, and just about anything made from grains like wheat, rice, and corn. It is also a good idea to avoid partially hydrogenated vegetable oils and the foods made with them due to their high trans fatty acid content.

Meat of all types (beef, pork, lamb, chicken, turkey, fish, seafood, etc), the less processed the better. A steak is better than salami. A pork chop is better than bacon, and so on. This doesn't mean that you can't eat any processed meats, just don't make them the foundation of your diet. Other good healthy choices are eggs and some dairy products (cheeses, cottage cheese, cream, sour cream, unsweetened yogurt, etc.). Milk is a bit high in carbs, whereas cheese is low carb. Good fats to choose are butter, olive oil, coconut oil, lard - anything whole, natural, and unprocessed or minimally processed (i.e. extra virgin olive oil is a good choice).

That is doable. I'm a 6'0" tall guy and I was 32 and about 220# when I started this way of eating. I dropped 40 pounds in about 8 months and have been maintaining a 30-35 pound weight loss ever since and am currently 188# with a 34" waist. I also started working out with weights after I lost the initial weight.

Alan

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The tragedy of science is the slaying of a beautiful hypothesis by an ugly fact. T H Huxley