Topic: Low Carb diet--Atkins questions for transitioning into OWL phase?
April 23, 2019 / By Jai Question:
Hi! I'm type II diabetic and I've been on the induction phase for about two months now and have lost 15 more pounds in addition to the 20 I lost on another diet over a 6 month period. Atkins seems to be the best diet for me and I enjoy it. I know I can stay in phase one for a while, but I'd like to move on because I'm having sodium and potassium issues. It says you can add Yogurt in the Ongoing Weight loss phase--but isn't that pure sugar? Even the natural yogurt without fruit? Has anyone added yogurt to their diet? I'm curious because it has high levels of good bacteria for the gut and lots of potassium. I'm just afraid the sugars will cause a weight loss stall--thanks!!!
Florry | 1 day ago
I think Adkins has too many calories; I'd never be able to lose with that. A better low carb diet/exercise plan would be:
Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a big pot of it on weekends and nuke 1/2 cup each morning. Add low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.
Lunch: Egg, tuna or turkey ½ sandwich on whole grain bread with bean or alfalfa sprouts and yogurt w/fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.
Snacks: Fresh (not canned) fruit: banana, orange, apple, kiwi, grapes, peach, nectarine, cherries, pineapple. No chips and nothing ever from a vending machine.
Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese...Instead of dressing, squeeze 1/4 tomato over it.
Or homemade bean/vegetable soups; great way to recycle leftovers.
Or grilled fish with steamed veggies.
Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers.
Foods to avoid: junk food, fast foods, pastries, desserts, sugar, salty foods, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, white bread, rice, canned veggies, ice cream, soda, chips. And of course no tobacco or alcohol in any form. Both of those add wrinkles and destroy your brain. No oil except olive and mac nut. Coffee also rots your brain.
To keep your skin clear, drink water. Veg. juice is good too. But not canned juice (too much sugar.)
Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve. Much cheaper than buying your own equipment. Go hiking, biking, jogging, bowling, swimming, rowing, jump rope, play tennis, badminton, volleyball, soccer, jumping jacks, lift weights, trampoline? To tone your tummy, do sit ups, push ups, pull ups, leg lifts and crunches.
If you lack energy, take Super B complex. Try appetite suppressants.
Yogurt, plain, is not a high sugar substance. It's actually very low in sugar and carbs. I'm really not sure where you got that idea. Looking at the cup I'm eating now, it has 7g of sugar and the same for carbs. It'd be lower, but I had to get the low fat kind (the supermarket was out of full fat). Flavored yogurt is high in sugar, but that's only because they add a ton of sugar to it. But plain is fine. Make sure you get the full fat version too. This is very important if you're low carb dieting. You need the fat to sustain yourself, and low/non-fat products just contain added sugar to compensate for taste.
Eat plain yogurt. If you want it sweet, you can chop a bit of fruit and add it yourself. But do be aware this will add sugar. But that's okay. A little is okay. But preflavored has way too much. Actually, I've found the best use for plain yogurt is to use it as a dip for veggies. Like you would with ranch dressing. It's really good that way.
Identify the emotional triggers that make you seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to enable you to resist temptation.
Take every possiblity to move around, even in smaller ways. Studies show fidgety people usually are skinnier.
Create emergency packs full of healthy foods such as insane, fruits or sliced vegetables that will help you avoid unhealthy temptations.