FAQ

Index of Topics

(Click on desired topic to read relevant FAQ or scroll down for all FAQs)

Alcohol

Artificial Sweeteners

Balanced Diet

Cardiovascular Risk Factors

Coping strategies

Cravings

Eating Out

Exercise

Family Nutrition

Gall Bladder Disease

Health Conditions

Hormones

Insomnia

Ketones

Low Carb

Medications

Pregnancy

Protein

Regaining Weight

Supplements

Sugar Alcohols

Weight Loss

Weight Maintenance

 

Alcohol

Is alcohol allowed on Atkins?

The body burns alcohol first for fuel when it is available and will stop burning fat. This does not stop weight loss; it postpones it.

Since alcohol does not get stored as glycogen, a person will immediately get back into fat burning after the alcohol has been metabolized.

Keep in mind that alcohol consumption may increase yeast-related symptoms in some people and interfere with weight loss. If it does not slow weight loss, an occasional glass of wine is acceptable once a person is beyond the Induction phase as long as the carbohydrates are counted in the daily tally. (A 3 1/2-ounce glass of wine contains about 4.3 grams of carbohydrate.) Alcohol intake should be limited to one drink a day at most even on the higher phases of Atkins.

Spirits such as Scotch, rye, vodka and gin are acceptable, but do not mix with juice, tonic water or non-diet soda, all of which contain sugar. Seltzer, diet tonic and diet soda mixers are permitted.

If you have added alcohol to your regimen and suddenly stop losing weight, discontinue your alcohol intake.

It is also best to consume alcohol with food and not on an empty stomach. 

The only alcohol I drink is beer. When can it be added to my Atkins plan? 

In people who have yeast-related problems, such as bloating, gas, a coated tongue and cravings for sugar, limit beer or eliminate it completely from the diet. Otherwise, after the Induction  phase, light beer can be added as long as it does not cause weight gain, stalls weight-loss or leads to inappropriate food choices.

I recommend that alcohol be limited to 1 serving a day at most especially during the earlier phases of the plan.

Artificial Sweeteners

 Are artificial sweeteners recommended? 

The main goal of the Atkins Lifestyle is to stabilize blood sugar (glucose) and insulin levels through the control of both the quantity and quality of carbohydrates. Sugar is a carbohydrate, so it is strictly limited. Controlling carbs naturally curbs sugar cravings. However, if cravings are still present a sugar substitute can be judiciously used. Sugar and high fructose corn sweeteners pose a greater threat to good health than artificial sweeteners do. Be aware that not all sugar substitutes are created equal nor are they all well tolerated by everyone. Some people experience negative reactions to certain sweeteners, and the risk increases with the amount used. Limit all artificial sweeteners to 3 per day and remember to count each packet as 1 gram of carbohydrate.

Sucralose, marketed under the name Splenda®, is derived from sugar; it is non-caloric and doesn't raise blood sugar. It has been used in Canada since 1991 and has been thoroughly tested for safety and efficacy. Sucralose is approximately 600 times sweeter than sugar. It is inert in the body's digestive system, quickly passing through without accumulating in tissues. It does not lose its sweetness when heated, so it can be used in cooking and baking.

If Splenda® is not available; saccharin is the next best thing. The FDA recently removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Environmental Health Sciences' statement that "there is no clear association between saccharin and human cancer." As with all sweeteners consume in moderate amounts—no more than three packets a day. Saccharin is marketed as Sweet 'n Low®.

Acesulfame potassium, also known as acesulfame-K, another non-caloric sweetener, is approximately 200 times sweeter than sugar. Because it cannot be metabolized, it passes through the body without elevating blood sugar. The FDA has authorized the use of acesulfame-K after evaluating numerous studies and determining its safety. It is sold under the brand name SunettTM. It can also be used in cooking.

Balanced Diet

 How can Atkins be healthy if it isn’t a balanced diet? 

If balanced means containing large amounts of refined carbohydrates, Atkins is, in fact, deliberately “unbalanced,” because it is a corrective program. The excessive secretion of insulin is the reason most people are overweight and the best way to fix an insulin disorder is to limit the very foods that stimulate insulin–carbohydrates. Doing so corrects the imbalance that exists in the typical American diet, which includes hundreds of grams of carbohydrates a day-mostly those of poor quality.

The Atkins Lifestyle is not lacking in basic nutrition when done correctly.  Even during the Induction phase one consumes four cups of leafy green salad vegetables every day or alternatively three cups of salad and one cup of cooked vegetables, along with fruits such as olives, avocado and tomato.

As people advance through the phases to Lifetime Maintenance carbs are added in the form of a more liberal intake of vegetables, low glycemic fruits, legumes and even whole grains if one’s metabolism allows.

There is nothing unhealthy about eating primarily whole foods and avoiding foods with added sugars and refined carbohydrates.

Cardiovascular Risk Factors

Does eating the fat allowed on Atkins put my heart at risk? 

There are two sources of energy to fuel our bodies: glucose and fat. When people sufficiently restrict carbohydrates, the body will predominantly burn fat for energy.  When one burns dietary fat for energy, it is metabolized rather than stored and therefore poses no serious health risks. Stored body fat is also burned.

Research studies have repeatedly demonstrated an improvement in cardiovascular risk factors when controlling carbs as directed. Improvements include lower triglycerides, increased HDL, decrease in inflammatory markers, shifting of LDL and HDL particle sizes to larger less dangerous sizes and improvement in glucose and insulin metabolism.

Baseline labs tests should be done fasting with a repeat in 6 weeks after commencing the program to be sure that abnormal values are improving.

To review the numerous research studies about Atkins and cardiovascular risks refer to this sites research section.

My cholesterol has gone up since beginning Atkins. What to do?

It is important to have baseline lab tests done before beginning the Atkins Lifestyle and repeat them in about 6 weeks. It is expected that there should be improvement in a variety of factors that may have been abnormal before low carbing. These improvements have been documented in research done on Atkins type plans.

Blood sugar levels improve, HDL cholesterol begins to increase and triglycerides drop. Keep in mind that it may take up to six months to increase the HDL to its optimum.  The total cholesterol reading is not as important as how the cholesterol is carried in the blood. If the increase in total cholesterol is primarily an increase in HDL that is not cause for concern. A higher HDL is protective. If the LDL increases a bit that is likely not a concern as it is not the LDL total that is as important as the size of the LDL particle. Research has shown that when one follows a low carb plan LDL may increase a bit but it leads to predominately larger, buoyant LDL particles that are safer. This does not happen with a low fat diet.

Other possible causes are that you may be in the phase where fat is broken down and cholesterol is released from the fat cell causing a temporary elevation. Stress elevates cholesterol as can following a low carb plan with frequent cheating. This is a corrective program and on-again-off-again cycles do not improve the metabolism.

If you’ve been following Atkins for some time and your cholesterol levels have not come down, something else is going on and will require further investigation by the doctor. Exercise is also an important component when managing high blood lipid values.

There are nutritional supplements that can lower cholesterol. Refer to Dr. Atkins’ Vita- Nutrient Solution for extensive information.

Do I need to worry about eating egg yolks?  

If we had to name a perfect food, the egg would win, hands down. While many foods supply a mere handful of vitamins and minerals, eggs are nature’s perfect food. It is one of the few foods that can provide all eight essential amino acids, the building blocks of protein (as well as choline). Since our bodies don’t manufacture these eight substances, we have to get them through foods or supplements. Since the yolk of an egg is protein, people eating egg-white omelets are missing out on the most nutrient-dense part of the egg. In addition, nature provided egg yolks with lecithin to emulsify cholesterol.

People, who have steered clear of eggs for years, fearing their cholesterol count, can still have high blood cholesterol or get heart disease. There are numerous studies that demonstrate that the cholesterol in eggs has minimal effect on the total cholesterol number.

When one is following a controlled carb lifestyle and staying beneath his or her threshold of carbohydrate tolerance the fat in food poses no threat.

How does following Atkins effect HDL levels?   

HDL cholesterol carries cholesterol from the blood vessels back to the liver to be disposed of or recycled. A high level of HDL is desirable because it’s cardio-protective. When controlling carbohydrates the HDL generally increases especially as the triglycerides (another risk for heart disease) go down. It was Dr. Atkins experience that it took up to 3 to 6 months for the HDL to reach its best level. The addition of omega 3 fish oils can be very helpful in improving these values. As there are no good medical interventions for increasing HDL cholesterol, low carb is an important tool and should be recognized as such. This is especially true for people with metabolic syndrome, a precursor to diabetes and heart disease.  Presentation on Metabolic Syndrome PPT  /Flash

A low calorie, low fat plan generally does not improve these important risk factors for vascular disease. To review the findings on low carb vs. low fat on cardiovascular risk factors check out the research section.

Coping strategies

How do I cope with holiday meals?  

Socializing over the holidays is a part of the fun yet can be a minefield for anyone trying to manage weight. It’s common for people on a diet to give up their plan during a vacation or holiday season with the intention to get back on quickly. Yet weeks or months later they are still struggling with the results of that decision. The key to being successful is to plan ahead, be flexible and create a strategy.

Change your goal from weight loss to weight maintenance for the short term. This may be the very first time you have ever maintained your weight on vacation or over a holiday season and that’s a victory!

Eat plenty of protein and fats to maintain a more stable blood sugar and to control hunger and cravings. Bring a low carb dessert or a special dish to a dinner party such as faux mashed potatoes to help you stay on track.

Eat a small meal before attending holiday dinners or other parties. All too often, people skip lunch because they know they will be sitting down to a big dinner. You will be better off having a filling snack to keep the blood sugar under control before facing an array of tempting carbohydrates.

Drink plenty of water to help you feel full.

When drinking alcohol be sure to do so with food. Drink in moderation as too much alcohol makes you less resistant to temptation.

If you do fall off the wagon resume your program immediately. Don’t let one failure lead to numerous others.

I’m not hungry at breakfast why not skip breakfast and lose weight faster?

Atkins is not meant to be a quick, short term weight loss diet. It is a lifestyle change that, when done correctly, will enable you to permanently manage weight.  Part of that change is to give up habits that are unhealthy and make it more difficult to control eating. Skipping breakfast is one of those habits.

Most of us have a lower blood sugar when we wake in the morning. If we don’t eat our blood sugar levels can become more unstable during the day leading to unpleasant symptoms, cravings and excessive hunger. This makes it more difficult to make better food decisions or control our quantity of food often causing overeating later in the day.

To stabilize blood sugar always include protein at breakfast. 

Eggs are an excellent source of protein and contain virtually no carbohydrates. For more variety try preparing eggs in different ways: poached, scrambled, and boiled or omelet-style. For more choices check out the numerous recipes in the Atkins books and cookbooks. There are also many low carb recipes on the Internet to help you expand your choices while shrinking your waistline.

Tired Of eggs? Any protein is fine at any time of day. Try leftover steak, chicken, fish, and cheese etc.instead of eggs.

If you just cannot eat first thing in the morning have a small protein snack then have something more substantial mid-morning.

Eating more regularly also helps to fire up the metabolism rather than causing the body to conserve as happens when food intake is erratic.

How can I eat in a Chinese restaurant and follow Atkins? 

When controlling carbs, white rice, noodles and dumplings are obviously not on the plan.  Chinese sauces are often thickened with cornstarch and sweetened with added forms of sugar. It is still possible to enjoy Chinese food; simply request that food is prepared without these ingredients. Also request no MSG. Order food steamed, with the sauce on the side (a little chili, peanut, garlic or sesame sauce is best; hold the hoisin). Other safe bets: Peking or crispy duck, whole steamed fish and broiled beef or poultry. Have moo-shu dishes without the pancakes or rice. On Pre-Maintenance and Lifetime Maintenance most people can introduce whole grains: order brown rice rather than nutrient-empty white rice.

Does everyone get constipated when on Atkins?

No, in fact many people have better bowel function once they are no longer ingesting sugars and refined carbs. Almost everyone will experience less gas and bloating on low carb. It is also expected that people with chronic bowel conditions such as IBS, and forms of colitis improve with the removal of high glycemic carbs.

However, for some people some constipation is common during the first week of the Induction phase. This is due to the change in overall diet. Be sure to eat the recommended 4 cups of salad vegetables and not use the carb allotment on other foods. After the first few days, the body should adjust and constipation shouldn’t be a problem. To increase dietary fiber when adding carbs back, follow the carb ladder in Dr. Akins’ New Diet Revolution by adding more vegetables, nuts and seeds followed by berries.

Adequate water intake as well as regular exercise helps bowel function.

What can I take for constipation?

First, make sure to drink eight 8-ounce glasses of water each day. Inadequate hydration is the main reason for constipation. Most people, especially women, don’t drink enough water and are slightly dehydrated most of the time. Second, consume additional supplementary fiber in the form of wheat bran or ground flaxseed sprinkled on a salad or psyllium husks mixed with water. The amount needed to stay regular varies from person to person. Start with a tablespoonful. It may take a few days to find the amount that is comfortable. When taking fiber take with a full glass of water. Do be careful not to use too much fiber as it can actually act as a binder.

Magnesium oxide can also be helpful. Find the amount that works for you; decrease the amount if diarrhea occurs. 

When I first begin Atkins I get felt worse? Why?

If symptoms began within the first day or so of the change in diet, the possibility exists that the cause is carbohydrate and /or caffeine withdrawal. Symptoms can include headache, fatigue and even lightheadedness or dizziness. Once the body becomes accustomed to burning fat for fuel, these symptoms should dissipate, usually within the week. To alleviate symptoms, add more vegetables low in carbohydrates, such as leafy greens. Then bring the quantities back down in a day or two once the body adjusts to the lower carb routine. It is helpful to eat protein snacks throughout the day, such as a slice of turkey or cream cheese on celery. Try a few days of eating every 3-4 hours and make sure to drink plenty of water.

If dizziness, weakness, leg cramps or fatigue occurs after a week or two on the plan it may be a loss of minerals due to a too strong diuretic effect when decreasing carbs. This is easily managed by adding 2 cups of salty broth daily and adding a good multimineral to your daily multivitamin. This is more likely in the hot summer months when fluid and minerals can be lost when sweating.

Some people get symptoms if weight loss is too rapid. Move on to the next level of Atkins to moderate weight loss.The possibility also exists that it is a symptom of an unrelated but coincidental illness. Be sure to talk with your doctor.

Can following Atkins cause diarrhea?

Diarrhea is uncommon in people doing Atkins. In fact, people on Induction are more likely to initially experience constipation until the body adjusts to a change in food intake. However, some people can’t tolerate dairy products—and consumption of cheese and cream may cause diarrhea. If this is the case, try eliminating all milk products and observe the results.

Another cause can be a significant increase in the intake of fat especially if you have been on an extremely low-fat diet prior to starting Atkins, it may take your body a while to adjust to the higher fat intake. Cut back and slowly increase fat as tolerated.

If dietary fat is not the cause, diarrhea could also result from taking the recommended supplements. Try stopping them for a few days, if the diarrhea goes away; reintroduce them one at a time. As long as you have diarrhea, it is especially important to drink a minimum of eight glasses of water a day to avoid dehydration.

In very rare cases diarrhea can be a sign of severe carb withdrawal usually accompanied by headaches and fatigue. If this is the case, advance the program by adding more veges for a few days then ease back to Induction after symptoms have eased. Unsweetened psyllium husks can be added, which act as a sponge, soaking up water and helping form a normal stool.

If symptoms persist consult with your doctor to rule out an unrelated cause.

What causes leg cramps when starting a low carb plan?

In some people Atkins can have a strong diuretic effect during the first week of Induction. If a large amount of water is lost it is possible to lose more minerals such as potassium, magnesium and calcium than is desired resulting in leg cramps or heaviness in the legs when climbing steps or going up an incline. To replace these nutrients, salt your food to taste, drink a cup of salty broth daily for a few days and take a mineral supplement that includes calcium, magnesium and potassium.

Leg cramps can also occur if you had a very high milk intake leading to a high calcium intake prior to Atkins. Since milk is not included on the early phases of Atkins, a calcium supplement may be needed to ease the transition.

 I have symptoms of lactose intolerance, how can I do low carb? 

Lactose intolerance is caused by a lack of the enzyme lactase needed to digest sugar found in milk and milk products. Most adults have some degree of lactose intolerance. Symptoms can vary and include gas, bloating, nausea and diarrhea after consuming foods with lactose. Once a person loses the enzyme activity, it will not be regained. On the Atkins program, there is a limit in the amount of dairy products consumed. Be careful about the use of cheese, cream cheese, whipped cream and other cream-based products. Most people are able to find the amount of these foods they can consume without provoking symptoms.

Some people who think they are lactose intolerant find that after removing sugar and refined grain products they are no longer symptomatic when consuming suspect foods.

 I need ideas for snacks.     

Protein and fat help to stabilize blood sugar, increase satiety and control hunger. Focus on snacks that contain protein and fat such as a few cocktail-size home-made meat balls, a couple of steamed shrimp, a slice of turkey, roast beef or ham (perhaps wrapped around an asparagus spear or in a lettuce leaf), a hardboiled egg, or a small piece of cheese. Other good snacks during Induction include olives, celery sticks or other veggies such as cucumber slices, radishes and peppers along with a small amount of protein. Nuts and seeds can be added after the first two weeks of Induction.

Once you move beyond the Induction phase, a few strawberries or a half-cup of blueberries or raspberries with whipped cream or whole-milk cottage cheese are tasty choices. Serving fruit with a source of protein moderates blood sugar swings. Alternatively, fill celery sticks with sugar-free peanut butter.

There are many healthy low carb nutrition bars and other items that can be good snacks especially if you’re on the run. Be sure to read the labels for acceptable ingredients and watch serving size.

Cravings

 How can I follow a low carb diet if I crave sugar?

Cravings for carbs, whether they are for sugar or starch, are a sign that addiction is likely an issue. Some of us can eat just one cookie the rest of us can’t stop until they’re gone. Recognizing your addiction is the beginning of learning to control it. And the surefire way to cure any addiction is abstinence.

Atkins eliminates sugar and refined flour items from the diet, breaking the addiction cycle. Meanwhile, including fat and protein in the diet decreases hunger and increases satiety making it easier to make better food choices and control quantities.

Once cravings disappear, usually after the third or fourth day on Induction, people find they have more control over what they eat. This occurs as the blood sugar stabilizes. For additional support, the supplements chromium and glutamine can help to overcome cravings for sugar or refined carbs.

I’m not hungry at breakfast why not skip breakfast and lose weight faster?

Atkins is not meant to be a quick, short term weight loss diet. It is a lifestyle change that, when done correctly, will enable you to permanently manage weight.  Part of that change is to give up habits that are unhealthy and make it more difficult to control eating. Skipping breakfast is one of those habits.

Most of us have a lower blood sugar when we wake in the morning. If we don’t eat our blood sugar levels can become more unstable during the day leading to unpleasant symptoms, cravings and excessive hunger. This makes it more difficult to make better food decisions or control our quantity of food often causing overeating later in the day.

To stabilize blood sugar always include protein at breakfast. 

Eggs are an excellent source of protein and contain virtually no carbohydrates. For more variety try preparing eggs in different ways: poached, scrambled, and boiled or omelet-style. For more choices check out the numerous recipes in the Atkins books and cookbooks. There are also many low carb recipes on the Internet to help you expand your choices while shrinking your waistline.

Tired Of eggs? Any protein is fine at any time of day. Try leftover steak, chicken, fish, and cheese etc.instead of eggs.

If you just cannot eat first thing in the morning have a small protein snack then have something more substantial mid-morning.

Eating more regularly also helps to fire up the metabolism rather than causing the body to conserve as happens when food intake is erratic.

When do cravings get better?

 During the first few days on Atkins, blood sugar levels are still in the process of stabilizing. After adhering strictly to the Induction  phase for five days, cravings should moderate or disappear completely. Occasionally, women will experience cravings just before a menstrual period. Usually the longer a person continues with Atkins, the fewer cravings there will be.

Skipping meals or going too long between meals may also cause cravings—one reason why eating regularly is important. Another possibility is food intolerance, often called food sensitivity. People often crave the very food they should avoid. The most common foods to which people are often intolerant include milk products, peanuts, soy, wheat, yeast and corn. To figure out if a person is sensitive to a food, keep a food diary and eliminate various foods one at a time to see if cravings abate.

Stress is yet another trigger for cravings. Blood sugar can become unstable when one is under stress, which in turn leads to cravings. This is just one more reason to limit, and learn to manage stress. Excessive caffeine can also cause an unstable blood sugar in some individuals, which can cause cravings. Adding L-glutamine, an amino acid, may help curb cravings.

 Consuming fat and /or protein helps one feel satisfied, mitigating cravings. Do not give into a craving for carbs. Doing so will only result in more cravings and more cheating-and inevitable weight gain.

Eating out

 How can I eat in a Chinese restaurant and follow Atkins? 

When controlling carbs, white rice, noodles and dumplings are obviously not on the plan.  Chinese sauces are often thickened with cornstarch and sweetened with added forms of sugar. It is still possible to enjoy Chinese food; simply request that food is prepared without these ingredients. Also request no MSG. Order food steamed, with the sauce on the side (a little chili, peanut, garlic or sesame sauce is best; hold the hoisin). Other safe bets: Peking or crispy duck, whole steamed fish and broiled beef or poultry. Have moo-shu dishes without the pancakes or rice. On Pre-Maintenance and Lifetime Maintenance most people can introduce whole grains: order brown rice rather than nutrient-empty white rice.

Exercise

 Can I gain muscle mass with a low carb diet?   

Weight lifters have discovered that by adhering to a controlled carb regimen, they can get much better muscle definition and lean body-mass to fat ratios. Controlling carb intake allows the body to use fat as the fuel source, thus creating better body composition. By lowering carb intake and increasing the percent of protein and fat eaten, one can provide needed protein for muscle mass while decreasing fat stores. That is because dietary fat is used for energy instead of being stored as body fat.

 I just began following Atkins and am very heavy but want to begin to be more active? How can I start? 

People who carry a lot of excess weight should never start an exercise program without consulting with their physician. Once the doctor approves, do not start with an exercise program that stresses muscles and joints, such as running, tennis or skiing. Begin slowly, giving the body a chance to adjust to a new activity.

Walking, riding a stationary bike and swimming are all good choices. For people who have difficulty bearing weight, chair exercises (check the Internet for examples) are excellent and over time adding resistance bands can enhance the workout. If you choose to swim, a great way to exercise is with buoyancy vests or belts that make it easy to do water aerobics.

Do not eat an hour before exercise and always remember to stay hydrated when exercising. Even if you’re not thirsty and not sweating noticeably, you still need to increase your intake of fluids. Aside from its other detrimental effects on the body, dehydration causes more lactic acid buildup and more soreness in the muscles.

The important thing is to get moving, no matter how little at the beginning. As exercise becomes part of your routine, you will feel better and find it increasingly enjoyable and empowering.

 I am not motivated to exercise. Can you offer any help?     

Getting started is the hardest part. Exercise needs to be made a routine, like brushing your teeth. Once people get used to the routine and their fitness level begins to increase many people look forward to their workouts and even learn to enjoy them.

Pick an activity you will enjoy the most-or hate the least. If you’re riding a stationary bike or walking on a treadmill, watch TV or play music, which creates a rhythm you can get into. Some people prefer to read a book or magazine or listen to books on tape, to occupy their mind. Otherwise, you may just talk to yourself about how much you hate exercising and every minute will seem like10.

Most important, consider the long-term potential for improving appearance and health. Research has shown that even only 20 minutes a day of walking had profound effects on health, including long-term benefits.

You’re also more likely to have somewhat more liberal maintenance plan if you’re a regular exerciser.

Family Nutrition

I am following Atkins. I am concerned about what my children eat. How do I adapt Atkins to make their diets healthier?

It is never too early to begin to feed your children whole, healthy foods and minimize unhealthy carbs. Remember if you are struggling with weight your children have the same genetic tendencies you have. You can save them a lifetime of problems by starting them out with a taste for the very foods allowed on the Atkins Lifetime Maintenance Phase. This phase includes protein, natural fats, all vegetables, legumes, fruits and unrefined whole grains. The only foods restricted are fruit juice, refined flour products, foods containing man-made trans fats and added sugars.

Make fast foods and high glycemic carbs only an occasional part of their diet.

Even if a child is a healthy weight now it is still best to minimize the high glycemic carbs such as white bread, refined pasta, sugars and potatoes to avoid creating a child with a “carb addiction”.

Sodas and sweetened drinks have an instant and negative impact on blood sugar levels. Alternative choices for your kids are whole milk, water, essence flavored waters and tea. Not everything we drink needs to taste sweet. The more sugary foods we eat the less sensitive out taste buds become. Diet soda is also fine as long as it is used carefully and does not become their only beverage.

Offering children a wide variety of nutrient and fiber rich whole foods rather than processed sugar and refined flour products will support establishing healthy eating patterns that can last a lifetime.

My child is gaining too much weight and loves carbs. Can I put them on Atkins?

Children under the age of 18 should not be placed on any weight loss plan unless it is medically supervised. However, the Lifetime Maintenance phase of Atkins is an appropriate choice for almost everyone. This phase includes protein, natural fats, all vegetables, legumes, fruits and unrefined whole grains. Added sugars, trans fats and refined grains are to be avoided. The single most important thing one can do for an overweight child is wean him or her off sugar. Children can certainly have a limited amount of certain sugar substitutes. What usually makes children overweight is a diet high in refined carbs, sugary treats and sodas, and trans fats (hydrogenated oils) found in manufactured foods. If the entire family is on a whole foods diet, overweight children will better control their weight. The key is to stop any additional inappropriate weight gain and allow them to grow into the excess weight they already have. A regular intake of protein with each meal and snack along with decreasing the high glycemic carbs helps to control hunger and cravings. That means no bread, bagels, pasta, crackers, potato chips, pretzels, soda, fruit juice etc. Instead, offer nuts, nut butters, cheese, fruit, raisins and other healthy snacks. The earlier parents instill good nutrition, the healthier their children will be as they get older.

Some children are at such risk for diabetes and other health conditions because of their weight that they must actively lose weight. Atkins has been used in clinical practice safely and successfully. There have also been a few studies done on adolescents with good results.  

If your son or daughter is a couch potato and eats a lot of high-carb and junk foods, he or she is increasing the chance for a lifetime of weight and health problems. Limit the amount of time kids spend in front of the computer or TV. Better yet remove the TV from their room .Encourage them to get involved with sports and plan regular physical activities the family can enjoy together, such as hiking, biking and swimming. Again, the sooner you instill the habit of exercise, the better. The biggest problem for most overweight people is simply that they’re inactive. Remember kids are more likely to do as you do not as you say. Parents must set an example.

 

 What fish are best for getting fish oils?

 

The level of omega-3 fatty acids in fish can vary significantly. Deep-sea fish have more omega 3s than fresh-water fish; fish caught in the wild also have more than farmed fish. That’s because farmed fish are fed a diet that does not allow for the formation of as many omega-3-fats. Algae, which are part of the diet of deep-sea fish, contribute to higher levels of these fats. Cold water also helps produces the omega 3 fats because the fish needs more body fat to survive in this habitat. To find tables that list most fish and their fat content, go to the USDA Nutrient database.

Even when eating fish a couple of times a week, taking fish oil supplements daily ensures a more adequate amount of omega 3s to balance the omega 6s that have dominated  the typical American diet. Restoring the omega 3 to 6 ratio is helpful to reduce anti-inflammatory responses in the body and protect against coronary artery disease. If you are taking a fish oil supplement, be sure the supplement contains Vitamin E to prevent oxidation of the oil.

Avoid fish high in mercury especially if you are pregnant or nursing and choosing fish for small children. 

Does following a low carb plan leads to bone loss? 

This has been one of the commonly repeated myths that I’ve heard for decades about the Atkins plan. The research that is often cited as “proof” is a series of short-term studies of people consuming a protein powder that showed increased calcium excretion in the urine. But when the study was repeated using meat as the source of protein, researchers found that the increased calcium excretion lasted only two weeks. Apparently, the body adjusts to an increase in protein consumption before returning to a regular state of balance.

It is important to understand that Atkins is not an excessively high protein regimen. The macro-nutrient breakout in the Induction phase is 60 percent fat, 30 percent protein and 10 percent carbohydrate. It should more appropriately be called a high fat regimen. As one progresses through the phases, the percentage of fat naturally diminishes as the percentage of healthy carbohydrates increases.

Adequate protein is important for strong bones. The long-running Framingham Osteoporosis Study found that eating a diet high in protein has a protective effect on bones especially as you age.

Research has looked at bone health in some studies done on people following a low carbohydrate program and found no loss of bone mass after 6 months. An increase in osteoporosis has never been seen in the decades that the plan has been used in clinical practice.

Of critical importance is that the typical American diet is low in calcium especially in the diets of kids who are still building bone mass. And even when a person is consuming calcium-rich foods, he or she may need to supplement with calcium, especially as one gets older, because progressive bone loss is inevitable. Most women take in less than half of what is needed to maintain healthy bones. Older women and even men suffer broken bones as a result of osteoporosis. The Atkins approach includes foods that supply calcium, including leafy green vegetables, cheese, canned salmon or sardines (with bones), seeds, nuts and soup stocks made with bones.

Additionally, one of the worst items for bone health is the regular intake of fizzy drinks, especially colas whether diet or regular. They are high in phosphorus which interferes with calcium. This is especially harmful in kids who are still laying down bone since sodas often replace milk in this age group.

 

Gall Bladder Disease

Can I still follow Atkins without a gallbladder? 

Even without a gallbladder the body still makes bile which emulsifies fat. Many people who have had their gallbladders removed do well controlling carbs.

When one has been following a low fat diet it is best to begin doing a lower fat version of Atkins, slowly introducing fats until tolerance is established.

Most people are able to do Atkins without difficulty.

 Does a low carb diet cause gallstones?       

Many people develop gallstones when following a low fat diet because the gallbladder is not exercised enough or emptied completely and stones form.

Many overweight people have gallstones as a complication of obesity. It is when the stones move or obstruct the flow of bile that trouble can start.

If gallbladder symptoms begin when following Atkins, consult your physician because a pre-existing stone may have moved once the gallbladder began to function more regularly. This is an infrequent occurrence more likely to happen to someone who has been consuming a very low fat diet.

Health Conditions

Can people with diabetes do the Atkins plan? 

Controlling both the quantity and quality of carbohydrates has tremendous benefits for people with diabetes. It can be so effective in improving blood sugar and insulin levels that anyone with Type 1 or Type 2 diabetes taking medications for blood sugar must develop a strategy with their doctor in advance of changing his or her diet. There is a risk of medication over-dosage and severe hypoglycemia with most blood sugar meds as the positive effects of controlling carbs begin to occur.

Many people with Type 2 diabetes will be able to improve blood sugar control without meds or with lower doses. With less reliance on medications, weight loss becomes easier.

People with Type 1 diabetes usually experience less hypoglycemic reactions, lower high blood sugar readings and often need less insulin.

There have been a number of studies comparing low carb with the standard diabetes diet. See references in the research section.

For more information on the prevention and control of diabetes see Atkins Diabetes Revolution.

Does controlling carbohydrates have a negative effect on the liver?  

A common cause of stress on the liver causing abnormal liver function tests is obesity. As one gains too much weight there is increasing storage of fat in the liver leading to NAFLD (non-alcoholic fatty liver disease). This can lead to more severe and potentially fatal NASH (non-alcoholic steatohepatitis). The incidence of these conditions is on the rise as obesity in all ages is increasing.

Controlling carbs and weight loss can normalize liver function tests. This was commonly observed in Dr. Atkins medical practice.

Further, there are no studies showing that Atkins causes liver problems in people following the Atkins Lifestyle. To review the research, see the section on this site.

Is it Type 1 or Type 2 diabetes?  

Type 1 diabetes generally occurs in young people and develops quickly over just a few weeks time. Symptoms include large amounts of sugar in the urine, high blood sugars, increased hunger, increased thirst, increased urination and even unexplained weight loss. The cause is thought to be the result of an autoimmune response. The beta cells in the pancreas are destroyed over time and lifelong insulin administration is needed. Along with symptoms and abnormal test results, a blood test called C-peptide can determine if insulin levels are low or dropping. Blood can also be tested for antibodies to insulin. 

Type 2 diabetes occurs slowly and often without symptoms. If signs of metabolic syndrome ( a precursor to type 2) are recognized and intervention begun this type of diabetes is almost completely preventable. Type 2 diabetes most often occurs in people who are overweight and in recent years even among the very young. People with type 2 generally do not display the symptoms described in type 1 diabetes. Often type 2 diabetes goes unrecognized and is found when visiting the doctor for health problems. In the US it is thought that more than 6 million people are undiagnosed and therefore untreated.

Rather than low insulin levels, it is characterized by insulin resistance of cells leading to excessive insulin production. In early stages it can often be managed with weight loss and dietary manipulation only especially if low carb is being used. Insulin levels and C-peptide levels are usually high.

For extensive information on diabetes prevention and control see Atkins Diabetes Revolution.

How will following Atkins affect my diabetes medication?  

Anyone taking medication for diabetes must discuss any dietary changes in advance with their doctor. This is especially true when controlling carbohydrates, which can quickly result in a decrease an elevated blood sugar. If regular doses of medications, especially insulin, are continued a dangerous low blood sugar response can result.

In the long run, following a controlled-carb approach can improve blood sugar control and minimize the need for medications. However, it cannot be overstated that the assistance of the doctor is required.

For more info on diabetes refer to the book Atkins Diabetes Revolution.

Will eliminating saturated fat lower blood pressure?

 If saturated fat is part of a high-calorie, high-carbohydrate diet resulting in weight gain, blood pressure can go up. A common cause of high blood pressure in someone eating lots of poor quality (refined) carbs is insulin resistance and high insulin production. Elevated insulin levels result in increased fat storage and sodium retention, which in turn leads to water retention and an increased blood pressure. The solution is controlling carbs, which results in weight loss and normalization of insulin levels. When you control your carb intake, saturated fat can be included as a source of natural fat in balance with monounsaturated and polyunsaturated fats without an increase in blood pressure.

What is Metabolic Syndrome? 

Metabolic Syndrome, insulin resistance syndrome or syndrome X is a cluster of signs that includes truncal or abdominal obesity, high blood pressure, high triglycerides, low HDL cholesterol and high blood sugar. Having any 3 out of these 5 signs put you at a significantly elevated risk for Type 2 diabetes and cardiovascular disease. For considerable information about Metabolic Syndrome and its risks see Atkins Diabetes Revolution and review the presentation (PPT / Flash). 

Does following a low carb plan leads to bone loss? 

This has been one of the commonly repeated myths that I’ve heard for decades about the Atkins plan. The research that is often cited as “proof” is a series of short-term studies of people consuming a protein powder that showed increased calcium excretion in the urine. But when the study was repeated using meat as the source of protein, researchers found that the increased calcium excretion lasted only two weeks. Apparently, the body adjusts to an increase in protein consumption before returning to a regular state of balance.

It is important to understand that Atkins is not an excessively high protein regimen. The macro-nutrient breakout in the Induction phase is 60 percent fat, 30 percent protein and 10 percent carbohydrate. It should more appropriately be called a high fat regimen. As one progresses through the phases, the percentage of fat naturally diminishes as the percentage of healthy carbohydrates increases.

Adequate protein is important for strong bones. The long-running Framingham Osteoporosis Study found that eating a diet high in protein has a protective effect on bones especially as you age.

Research has looked at bone health in some studies done on people following a low carbohydrate program and found no loss of bone mass after 6 months. An increase in osteoporosis has never been seen in the decades that the plan has been used in clinical practice.

Of critical importance is that the typical American diet is low in calcium especially in the diets of kids who are still building bone mass. And even when a person is consuming calcium-rich foods, he or she may need to supplement with calcium, especially as one gets older, because progressive bone loss is inevitable. Most women take in less than half of what is needed to maintain healthy bones. Older women and even men suffer broken bones as a result of osteoporosis. The Atkins approach includes foods that supply calcium, including leafy green vegetables, cheese, canned salmon or sardines (with bones), seeds, nuts and soup stocks made with bones.

Additionally, one of the worst items for bone health is the regular intake of fizzy drinks, especially colas whether diet or regular. They are high in phosphorus which interferes with calcium. This is especially harmful in kids who are still laying down bone since sodas often replace milk in this age group.

 Can following a low carb plan help PCOS? 

Polycystic Ovary Syndrome is a complex of hormone imbalances including insulin resistance and high insulin levels. It is becoming more common in obese young women. Complications lead to type 2 diabetes and infertility. By controlling carbohydrate intake, one will control insulin production, thus lowering the risk of developing PCOS and should be a treatment of choice for this condition.

In clinical practice it has been very successful. So much so that if pregnancy is not an immediate goal, non-hormonal means of birth control such as an IUD etc. should be used to avoid an unwanted pregnancy.

Hormones 

Do birth control pills affect weight loss?

Birth control pills contain estrogen, which can certainly have a negative impact on one’s ability to lose weight. Estrogen causes more fat to be stored in tissues rather than being burned as energy.  Hormones increase insulin resistance, making weight loss more difficult.

Note that all hormones, regardless of route of administration, can slow weight loss.

Because of the negative impact of hormones on blood sugar and insulin regulation, long term use should be discussed with the doctor especially in someone with metabolic syndrome, prediabetes or diabetes.

How do hormone changes affect losing weight?

It is normal for hormone changes, such as those that occur before the onset of the menstrual period, to cause a temporary change in metabolism. Shifts in hormone levels, especially estrogen, can interfere with fat burning and cause water weight gain. Hormone changes can increase insulin resistance. It is best to avoid the scale the few days before the menses is due and wait several days after the flow begins to weigh yourself. I observed numerous times in clinical practice that many women lose ketones prior to the menses because of hormone changes. Don’t get discouraged, if that happens be patient and your ketones will return once your menses starts.

Peri-menopausal hormone fluctuations are another matter for many women. It is often difficult to know that you’re having subtle hormone shifts that can affect the scale. Stay on the plan, measure inches every 2 weeks rather than watching the scale. Be patient, you may not lose weight as easily as you did before so forget your past experience and keep moving ahead. Remember that this is as young as you are going to be. It can only get harder as you get older so hang in there and address your weight issues now.

Can following a low carb plan help PCOS? 

Polycystic Ovary Syndrome is a complex of hormone imbalances including insulin resistance and high insulin levels. It is becoming more common in obese young women. Complications lead to type 2 diabetes and infertility. By controlling carbohydrate intake, one will control insulin production, thus lowering the risk of developing PCOS and should be a treatment of choice for this condition.

In clinical practice it has been very successful. So much so that if pregnancy is not an immediate goal, non-hormonal means of birth control such as an IUD etc. should be used to avoid an unwanted pregnancy.

Insomnia

 Why do I have bad dreams since beginning a low carb diet?

This may be caused by the effects of toxins and chemicals stored in fat cells as they are released. As fat is broken down and used for fuel, toxins are carried to the liver and eventually excreted. This is why drinking water is important- to help flush out these substances.

In people who have no or limited dream recall as they begin to remember dreams the initial dreams are often unpleasant. This usually lasts for a short time only. It is a more normal state to have dream recall.

Most individuals actually find their sleep patterns improve since the blood sugar is more stable when controlling carbs.

The usual experience is to fall asleep faster, awake less often during the night and wake up more refreshed. Some people even find that they need lees sleep than before.

A small protein snack an hour or so before sleep can also help keep the blood sugar more even during the night improving sleep.

Keep in mind that sleep disturbances are a sign of sleep apnea, a serious complication of obesity. Consult a physician to rule out sleep apnea.

Ketones

Are ketones dangerous? 

A common misunderstanding is that the presence of ketones in the urine are dangerous leading people to think that decreasing carb intake below 40 to 50 grams per day (the average ketone threshold) is unhealthy.

The ability to use ketones as a source of energy for the body is programmed into our system for survival. Ketones are an alternate fuel source. The heart can use ketones for fuel under normal circumstances as can the brain.

 If you have ketones in your urine simply because of following an Atkins program it is actually a good sign. You are burning dietary fat and/or your excess fat stores.

Another myth regarding ketones while low carbing is that they cause acidosis if you are a type 2 diabetic: this is not the case as long as blood sugar is well controlled.

Ketones in the urine can be a danger sign if blood sugar is too high and insulin levels are too low. It can indicate acidosis, an abnormal condition usually occurring in people with out of control type 1 diabetes requiring immediate medical attention. Ketones can also occur because of other metabolic conditions. These conditions are not related to following a low carb diet.

 

I am following Atkins but don’t have ketones. Why? 

 

Some people do not produce enough ketones to show up in the urine. The ketones excreted are the excess not used for energy. If there is a reduction in appetite, an improvement in well-being, weight loss and/ or inch loss, there is no need to do anything differently. Remember, the lipolysis testing strips (LTS) are tools; making them change color is not the sole object of the game.

However, if weight loss is not occurring, there is likely a strong metabolic resistance to weight loss or consumption of “hidden” carbohydrates in the form of sweetened salad dressing, breading, over the counter meds, etc. Follow Induction strictly for five days. If the LTS still haven’t changed even slightly, make sure you are not consuming an excessive amount of protein, measure salads and vegetables to be sure of the carb intake and stop all low carb products if used.  Still no weight change? Try cutting out tomatoes and onions, which are higher on the glycemic index.

Exercise is essential and helps to decrease insulin resistance. So if you haven’t started regular exercise begin now.

Low Carb

I am following Atkins. I am concerned about what my children eat. How do I adapt Atkins to make their diets healthier?

It is never too early to begin to feed your children whole, healthy foods and minimize unhealthy carbs. Remember if you are struggling with weight your children have the same genetic tendencies you have. You can save them a lifetime of problems by starting them out with a taste for the very foods allowed on the Atkins Lifetime Maintenance Phase. This phase includes protein, natural fats, all vegetables, legumes, fruits and unrefined whole grains. The only foods restricted are fruit juice, refined flour products, foods containing man-made trans fats and added sugars.

Make fast foods and high glycemic carbs only an occasional part of their diet.

Even if a child is a healthy weight now it is still best to minimize the high glycemic carbs such as white bread, refined pasta, sugars and potatoes to avoid creating a child with a “carb addiction”.

Sodas and sweetened drinks have an instant and negative impact on blood sugar levels. Alternative choices for your kids are whole milk, water, essence flavored waters and tea. Not everything we drink needs to taste sweet. The more sugary foods we eat the less sensitive out taste buds become. Diet soda is also fine as long as it is used carefully and does not become their only beverage.

Offering children a wide variety of nutrient and fiber rich whole foods rather than processed sugar and refined flour products will support establishing healthy eating patterns that can last a lifetime.

My child is gaining too much weight and loves carbs. Can I put them on Atkins?

Children under the age of 18 should not be placed on any weight loss plan unless it is medically supervised. However, the Lifetime Maintenance phase of Atkins is an appropriate choice for almost everyone. This phase includes protein, natural fats, all vegetables, legumes, fruits and unrefined whole grains. Added sugars, trans fats and refined grains are to be avoided. The single most important thing one can do for an overweight child is wean him or her off sugar. Children can certainly have a limited amount of certain sugar substitutes. What usually makes children overweight is a diet high in refined carbs, sugary treats and sodas, and trans fats (hydrogenated oils) found in manufactured foods. If the entire family is on a whole foods diet, overweight children will better control their weight. The key is to stop any additional inappropriate weight gain and allow them to grow into the excess weight they already have. A regular intake of protein with each meal and snack along with decreasing the high glycemic carbs helps to control hunger and cravings. That means no bread, bagels, pasta, crackers, potato chips, pretzels, soda, fruit juice etc. Instead, offer nuts, nut butters, cheese, fruit, raisins and other healthy snacks. The earlier parents instill good nutrition, the healthier their children will be as they get older.

Some children are at such risk for diabetes and other health conditions because of their weight that they must actively lose weight. Atkins has been used in clinical practice safely and successfully. There have also been a few studies done on adolescents with good results.  

If your son or daughter is a couch potato and eats a lot of high-carb and junk foods, he or she is increasing the chance for a lifetime of weight and health problems. Limit the amount of time kids spend in front of the computer or TV. Better yet remove the TV from their room .Encourage them to get involved with sports and plan regular physical activities the family can enjoy together, such as hiking, biking and swimming. Again, the sooner you instill the habit of exercise, the better. The biggest problem for most overweight people is simply that they’re inactive. Remember kids are more likely to do as you do not as you say. Parents must set an example.

What liquids should I drink?   

Spring, mineral or filtered tap water and herb teas are good options. If soda is a must it is best to avoid caffeinated diet sodas especially if one is sensitive to caffeine. Look for caffeine free sodas with sucralose as your first choice.

Because carbonated beverages can have a negative impact on bone health, limit them to about 3 servings a day at most.

Diet sodas should also be limited because the use of artificial sweeteners can still make people preoccupied with the sweet taste. It is best to limit your use of these items especially if cravings are a concern.

Decaffeinated coffee, tea especially green tea and other sugar-free beverages can also be used.

Make a habit of consuming water as your main beverage. Is it less expensive and healthier to drink. Add a slice of lemon or lime if desired.

Start your children off right by helping them acquire the habit of drinking water. Never give your kids regular beverages with high-fructose corn syrup or large amounts of fruit juice.

 Is it true you need a minimum of 130 grams of carbohydrates per day to maintain brain function?  

 

This is heard again and again. It is not correct. There is no minimum dietary requirement for carb intake. When following the lower phases of a low carb plan, fat is the primary fuel source. That’s one reason why we store fat-to meet our future energy needs. The brain can use both glucose and ketones for fuel very efficiently. In fact, experts in the metabolism of ketones say that the brain may function more efficiently on ketones rather than glucose.

Additionally the body can make enough glucose through the process of gluconeogenesis to provide all of the glucose needed by other body parts that rely solely on glucose to function properly.

The nervous system is very sensitive to an unstable blood sugar. Many people experience diminished brain function when consuming poor quality or excessive carbs if they cause an unstable blood sugar. Cerebral symptoms of an unstable blood sugar include difficulty concentrating, poor memory, mood swings, sleepiness and decreased coordination. These are symptoms that generally improve when low carbing as the blood sugar is more stable.

I love fruit and have difficulty controlling the amount I eat. How can I safely add some to my low carb plan? 

With the exception of avocado, olives and tomato, fruits should be avoided during Induction to allow your blood sugar and insulin levels to stabilize. This also helps to break your cycle of addiction to fruit. Once in Ongoing Weight Loss, berries which are relatively low in carbohydrates can be introduced as long as they don’t slow or stop weight loss or increase cravings. Recent research shows blueberries are loaded with antioxidants and other phytonutrients. A quarter of a cup of strawberries, blueberries, raspberries or blackberries contains approximately 5 grams of net carbs (check the Dr. Atkins’ New Carbohydrate Gram Counter for exact numbers).

In Pre-Maintenance, most people can also enjoy low-glycemic fruits such as plums, nectarines, green apples, cherries and kiwi in moderate amounts. Again, continue to count net carbs and refer to the Carb Counter.

 

Consume high-sugar citrus fruits only occasionally-grapefruit is lowest--and bananas only once in a while. Avoid fruit juices, which provide large doses of sugar that quickly get absorbed. As a general rule, limit fruit servings to two or a maximum of three a day as tolerated.

 

Eating fruit with nuts or another source of protein will slow down the release of the sugars into the blood stream.

 

Most nutritional recommendations lump together fruits and vegetables. While there is no question that fruits are loaded with phytonutrients and fiber, you cannot ignore the negative impact they can have on blood sugar and insulin levels. There are some people who are only rarely able to re-introduce fruit back into their plan. Ounce for ounce, veggies--and the greener the better-can offer more of the same benefits with less of a blood sugar spike. If fruit is too much of a trigger food for you, concentrate on low glycemic vegetables instead.

 What is metabolic advantage?  

Conventional wisdom is that weight loss is only about calories in-calories out. If you take in more calories than you burn up you will gain weight. This concept was tested in a laboratory under controlled conditions and is not the entire story.

Research on people following an Atkins plan has demonstrated that they have been able to eat a few hundred more calories and lose more weight than those on conventional weight loss plans. This is the metabolic advantage. It is not yet well understood why this happens. One possible explanation is that it takes more energy to burn fat than carbs so more calories are used up in the process.

What is important is that when low carbing hunger is better controlled allowing you to find the right amount of food without actively counting calories.

The ceiling on calorie intake is not limitless however. We recommend that you eat enough to be satisfied but not stuffed.

 

Why can’t I eat all peanuts and nuts? 

 

Different nuts and seeds have different percentages of fats, protein, and carbohydrates. We don't recommend eating them during the first two weeks of the Induction phase, the initial period of greatest carbohydrate restriction and greatest weight loss. After the first 2 weeks you may add nuts-one ounce daily. The best choices are walnuts, almonds, pecans, Brazils, macadamias, sunflower or pumpkin seeds.

Peanuts are legumes and are higher in carbs. Once you’re on lifetime maintenance you can choose from any nuts and peanuts provided you keep your weight within 5 pounds of goal.

Nuts can easily be over consumed so be careful of the amount ingested.

I need ideas for snacks.     

Protein and fat help to stabilize blood sugar, increase satiety and control hunger. Focus on snacks that contain protein and fat such as a few cocktail-size home-made meat balls, a couple of steamed shrimp, a slice of turkey, roast beef or ham (perhaps wrapped around an asparagus spear or in a lettuce leaf), a hardboiled egg, or a small piece of cheese. Other good snacks during Induction include olives, celery sticks or other veggies such as cucumber slices, radishes and peppers along with a small amount of protein. Nuts and seeds can be added after the first two weeks of Induction.

Once you move beyond the Induction phase, a few strawberries or a half-cup of blueberries or raspberries with whipped cream or whole-milk cottage cheese are tasty choices. Serving fruit with a source of protein moderates blood sugar swings. Alternatively, fill celery sticks with sugar-free peanut butter.

There are many healthy low carb nutrition bars and other items that can be good snacks especially if you’re on the run. Be sure to read the labels for acceptable ingredients and watch serving size.

Can I have milk when doing Atkins?  

Milk is not permitted because it contains too many carbohydrates in the form of lactose, a natural sugar. To deal with cravings for milk, try diluting heavy cream or light cream with water, as a substitute. Although cream is almost 100 percent fat, it does contain some lactose, so most people need to limit their intake to a maximum of 4 ounces daily to lose weight. (Be sure to count the carbs.) If weight loss is too slow, limit cream intake to no more than 2 ounces daily.

Should I restrict salt when following a low carb plan?

If an individual does not have a history of salt sensitivity, there is no need to restrict its use when doing Atkins. When controlling carbs one retains less water because insulin levels are more normal. However, if a person has hypertension (high blood pressure) and is approaching the Pre-Maintenance and Lifetime Maintenance  phases, he or she should be more diligent in keeping track of the total amount of salt consumed. It is possible that as one adds more carbs back into the diet, there is an increase in insulin production causing increased sodium and water retention. It is important to find one’s individual tolerance while keeping blood pressure normal.

Medications

Can pain medications slow weight loss?

Many over the counter and prescription medications have the potential to have negative effects on weight management. Aspirin generally does not. Ibuprofen and many medications for joint conditions can interfere with weight loss or even cause weight gain.  

Can people with diabetes do the Atkins plan? 

Controlling both the quantity and quality of carbohydrates has tremendous benefits for people with diabetes. It can be so effective in improving blood sugar and insulin levels that anyone with Type 1 or Type 2 diabetes taking medications for blood sugar must develop a strategy with their doctor in advance of changing his or her diet. There is a risk of medication over-dosage and severe hypoglycemia with most blood sugar meds as the positive effects of controlling carbs begin to occur.

Many people with Type 2 diabetes will be able to improve blood sugar control without meds or with lower doses. With less reliance on medications, weight loss becomes easier.

People with Type 1 diabetes usually experience less hypoglycemic reactions, lower high blood sugar readings and often need less insulin.

There have been a number of studies comparing low carb with the standard diabetes diet. See references in the research section.

For more information on the prevention and control of diabetes see Atkins Diabetes Revolution.

Can I take my diuretic medications when on a low carb diet? 

The use of a controlled carbohydrate way of eating has a strong diuretic effect, which helps to manage fluid problems. When a person eats more carbs, they retain more salt and water. The initial diuretic effect of the low carb plan along with diuretic meds may lead to an excessive loss of water and/or minerals.

If diuretic medications (water pills) are being used to treat heart disease, high blood pressure or any other medical condition speak with the doctor about the likely necessity to adjust dose when controlling carbs.

 If water pills are prescribed simply for water retention such as is common before the menses and not for the treatment of a medical condition consider the use of supplements to help better manage water balance. Supplements such as low dose B6, taurine and asparagus extract have been found to be useful.

Note that some water pills can have an unhealthy effect on blood sugar regulation.

How will following Atkins affect my diabetes medication?  

Anyone taking medication for diabetes must discuss any dietary changes in advance with their doctor. This is especially true when controlling carbohydrates, which can quickly result in a decrease an elevated blood sugar. If regular doses of medications, especially insulin, are continued a dangerous low blood sugar response can result.

In the long run, following a controlled-carb approach can improve blood sugar control and minimize the need for medications. However, it cannot be overstated that the assistance of the doctor is required.

For more info on diabetes refer to the book Atkins Diabetes Revolution.

Pregnancy

Can I follow Atkins during pregnancy?

The goal during pregnancy is to provide you and your baby with the best possible nutrition at this special time. This is not the time to throw caution to the winds and eat whatever you want. Gestational diabetes is on the increase. Since many women are already overweight or obese when they become pregnant their risk of developing gestational diabetes is already higher. GD poses serious risks for both Mom and baby. It is also thought that the child from a diabetic Mom may suffer health consequences during their lifetime because of exposure to excess glucose and insulin in the womb.

Consult with your physician about how much weight you should gain when pregnant. Women who are already overweight can safely gain less during their pregnancy than a normal weight woman.

Because weight loss is not usually recommended while pregnant or breastfeeding the higher phases of Atkins can be ideal during this time. Food choices include a regular intake of protein foods, low glycemic vegetables and fruits in the amount that controls your weight gain as prescribed by your physician. If possible add higher carb items such as legumes and an occasional whole grain if your metabolism allows. Remember controlling both the quality and quantity of the carbs you eat can help to control the insulin resistance that is a normal part of pregnancy.

To limit exposure to mercury be sure to follow the fish guidelines for pregnant and nursing women.

Protein

Does a higher protein intake stress kidneys?

This is a common criticism of the Atkins plan. Guidelines for a “healthy” diet recommend that we consume about 15% of our calories from protein. Is there proof that increasing protein beyond 15% damages healthy kidneys? The answer is no.

The recommendation to limit protein came from research done on people with end-stage kidney disease not people with normal kidney function. This was then expanded to include everyone.

People with existing kidney disease are often placed on a low protein diet to attempt to protect remaining kidney function.

People with diabetes are especially cautioned about protein. Yet kidney complications from diabetes are caused by high blood sugars not protein intake. If one is following a low carb plan it is likely that blood sugars are better controlled than when consuming a 60% carb diet as recommended by many.

Practitioners who use low carb diets for patients with diabetic nephropathy have noted improved urine markers over time because of better glycemic control.

Note that changing your diet if you have diabetes requires oversight by your healthcare provider.

Are there benefits to increasing protein intake?

Increasing protein, especially by replacing high glycemic carbs (as is recommended in an Atkins type diet), can lead to easier weight management. Research has demonstrated that hunger is better controlled with a higher intake of protein.

Include protein at each meal and snack time. It is especially important to start off the day with a breakfast that contains protein to ensure a more stable blood sugar. One recent study demonstrated that an egg based breakfast controlled hunger better and lead to a more controlled calorie intake for the next 36 hours compared to a bagel based breakfast with the same calorie intake.

Additionally, when blood sugar is more stable, energy and moods are more even.

It is thought that our ancestral diet contained at least twice as much protein as the 15% now recommended for a “healthy” diet. This is closer to the 30% protein most people consume when following Atkins.

I’m not hungry at breakfast why not skip breakfast and lose weight faster?

Atkins is not meant to be a quick, short term weight loss diet. It is a lifestyle change that, when done correctly, will enable you to permanently manage weight.  Part of that change is to give up habits that are unhealthy and make it more difficult to control eating. Skipping breakfast is one of those habits.

Most of us have a lower blood sugar when we wake in the morning. If we don’t eat our blood sugar levels can become more unstable during the day leading to unpleasant symptoms, cravings and excessive hunger. This makes it more difficult to make better food decisions or control our quantity of food often causing overeating later in the day.

To stabilize blood sugar always include protein at breakfast. 

Eggs are an excellent source of protein and contain virtually no carbohydrates. For more variety try preparing eggs in different ways: poached, scrambled, and boiled or omelet-style. For more choices check out the numerous recipes in the Atkins books and cookbooks. There are also many low carb recipes on the Internet to help you expand your choices while shrinking your waistline.

Tired Of eggs? Any protein is fine at any time of day. Try leftover steak, chicken, fish, and cheese etc.instead of eggs.

If you just cannot eat first thing in the morning have a small protein snack then have something more substantial mid-morning.

Eating more regularly also helps to fire up the metabolism rather than causing the body to conserve as happens when food intake is erratic.

How much fish is safe to eat? 

 The FDA/EPA Consumer Guidelines for Fish and Shellfish was updated effective June 2004. 

Fish and shellfish are an important source of protein, other nutrients and essential fatty acids. Nearly all fish contain trace amounts of mercury, which is a toxic heavy metal. Small amounts have not been shown to be harmful to humans. However, long-lived, larger fish that feed on other fish accumulate the highest levels of mercury and pose the greatest risk to people who eat them regularly. Fish high in mercury include shark, swordfish, King mackerel and tilefish and should be avoided by everyone.

It is recommended that women, who may become pregnant, are pregnant or are nursing, as well as young children, limit exposure to mercury. In addition, the Food and Drug Administration advises limiting weekly consumption of fish (which are low in mercury) to 12 ounces.

These include shrimp, canned light tuna, salmon, Pollock and catfish. Because albacore white tuna has more mercury than light tuna, limit it to 6 ounces per week as a part of the 12-ounce per week recommendation.

Check local advisories for mercury content about the safety of fish caught in local waters. If specific advice is not available, eat only 6 ounces of local fish that week as part of your total fish intake.

Does eating a diet high in processed meats such as hot dogs, bacon, salami or sausage substantially increase the risk of getting Type 2 diabetes?  

There are a number of potential risks associated with a high consumption of meats treated with nitrates or nitrites. Excessive consumption has been linked to an increased risk of Type 2 diabetes and certain cancers. The best approach is to limit products with nitrates.

 Regaining Weight

 Why do some people regain weight when they move off of the Induction phase?  

When one starts adding carbohydrates back when moving from Induction into the progressively less restrictive phases of the Atkins Lifestyle, people sometimes begin to lose track of how many grams of net carbs they're eating. If that happens, a person is likely to regain pounds lost. That is why it is very important to increase one’s daily carb intake by only five grams each week at most and to introduce only one new food at a time. That way, it will be easier to immediately notice if a new food is causing cravings that lead to over-eating. For example, if after eating nuts, hunger returns again in a few hours, cut out the nuts and see if the appetite is better controlled. Nuts can be especially troublesome because they are easy to over-consume.

Many people get sloppier with food choices once they have lost some weight and are often unaware of how many extra carbs they are eating. They develop carb creep. Resume reading labels to be sure that you are not a victim of carb creep.

Another way to stay in control is to keep a food diary to spot troublesome foods before they set up a pattern of cravings and gorging.

Reread the books to refresh your memory especially when you are ready to individualize your plan beyond Induction.

Supplements

Is it true that if I eat a balanced diet vitamin supplements are unnecessary?

It is unfortunate that this statement is still frequently heard from nutrition experts even though research is piling up on the benefits of certain nutrients beyond the amounts available in food.

Even if we eat the perfect diet there are numerous reasons why supplementation is helpful. Soil depletion, use of pesticides and chemical exposure, loss of nutrients in transporting food and in cooking can leave us with less than ideal amounts of available nutrients. The USDA reports that the nutrient contents of many fruits and vegetables are lower than they were just a few decades ago.

Since most people don’t eat a perfect diet some health experts recommend all adults take a multivitamin each day to make up for shortfalls in the diet. This is a smart recommendation. But keep in mind that we still need to make healthy food choices as supplementation will not make up for a poor diet.

Beyond that, many commonly used medications deplete nutrient levels.

Chronic stress increases our need for certain vitamins and refining of foods often removes important nutrients that were present in the whole food. A good example is chromium needed for blood sugar control. Much of it is lost in processing leaving 90% of Americans with intakes that are too low. This is true of other nutrients as well.

Vitamin D is a good example of recent research suggesting that larger than recommended intakes may be protective for a number of serious illness including autoimmune illnesses, cancers and even heart disease. Of course vitamin D is important for bone health in the young. As we age and make less D, causing less absorption of calcium, our bones can be at risk. There are not many food sources of vitamin D. Sun exposure is needed to manufacture vitamin D in the skin. Sunscreens, dark skin, time of day, latitude and season can affect vitamin D levels.

The best form of D is D3. Unfortunately, some foods fortified with D contain D2 not a well absorbed or very effective form.

There are numerous other examples of the importance of supplementation. It is always best to work with a practitioner familiar with nutritional therapy to determine which supplements will meet your needs in the correct doses.

Are there supplements that are important for people with type 2 diabetes?

For starters, a good iron free multivitamin/mineral is the foundation of a supplement program. (Iron free unless your doctor specifically recommends additional iron). One study showed that people with diabetes who took a multivitamin had fewer infections than those in the control group.

Chromium is a mineral that is useful for better insulin/blood sugar control. It is thought that 90% of Americans’ intake is too low in this very important mineral.

Antioxidant nutrients such as Vitamin C and E are also quite useful because high blood sugar levels increase oxidative stress leading to cellular damage. Both nutrients have a positive impact on blood vessel health.

Magnesium levels are often low in people with diabetes. It is one of the most important nutrients for heart health and insulin and blood sugar regulation.

Calcium stimulates the pancreas to make insulin and can be useful especially in those whose insulin levels are dropping as beta cell function is lost. Additionally, it is important to get enough calcium if you are taking metformin.

Zinc levels are often low in people with diabetes. Zinc is needed to make a number of antioxidant enzymes in the body as well as in the production of insulin and insulin transport of glucose.

For decades alpha lipoic acid or ALA has been used to treat diabetic neuropathy in Europe. It is a part of Dr. Atkins protocol for this condition and is quite effective along with B vitamins.

For people taking statins-- Co Enzyme Q 10 should be supplemented. This very important nutrient is important for heart health and other vital functions. The manufacture of CoQ10 is blocked by statin drugs.

There are a number of other nutrients that can be useful. For assistance in designing

your nutrient protocol it is helpful to find a practitioner who has experience with supplementation.

 Why does Dr. Atkins’ in his books recommend supplements without iron?

Iron is a heavy metal that can accumulate in the body. When taken in excess it may produce free radicals which are implicated in many medical conditions including heart disease and in the process of ageing.

There is adequate iron in the food choices on this program to meet requirements for most adults. We recommend the use of supplements without iron unless one has been prescribed iron by their health care provider.

Sugar Alcohols

Are sugar alcohols in low carb products a concern?

Sugar alcohols or polyols are carbohydrate-based caloric sweeteners. They are naturally found in small amounts in some fruits and vegetables.There are a number of types of sugar alcohols used in low carb or some sugar-free products. They are usually less sweet than sugar, are absorbed less rapidly and contain about 1/2 to 1/3 less calories than sugar.

There are two concerns. The first is the impact on the gastrointestinal tract. Gas, bloating, abdominal pain and diarrhea are common side effects especially in amounts of more than 25 grams daily. Some people are sensitive to even smaller amounts of sugar alcohols. Each person needs to find their comfort level. The best tolerated are usually maltitol and erythritol.Even though sugar alcohols are slowly absorbed there can be some conversion to glucose having an impact on blood sugar levels. This is especially problematic in those with diabetes. If you are going to use products with sugar alcohols choose those with the smallest amount per serving and check your blood sugar level about 90 minutes after eating. If there is an inappropriate elevation of blood sugar stop using the product. Note that lactitol and xylitol have little or no conversion to glucose.

One word of caution: any product containing sugar alcohols should be used judiciously. Remember that the Atkins Lifestyle is about eating whole foods. Products are not necessary to successfully do Atkins.

Weight Loss

Is it true that Atkins is really a low calorie diet? 

While some people on Atkins eat fewer calories than before, it is not because the program unduly limits food intake, requires calorie counting or food choices are boring. People are eating fewer calories because they are generally less hungry and less obsessed with food. This has been borne out by research done on the Atkins Lifestyle. This is a benefit of stabilizing blood sugar and allowing an adequate amount of protein and fat in the diet.

Several studies have shown that people following an Atkins type plan can eat more calories than a low-fat dieter—and lose more weight. Dr. Atkins called this a metabolic advantage. For example, one of the first studies on low carb of overweight and obese teens at Schneider Children’s Hospital in New Hyde Park, New York, found that those on a high-protein, high-fat diet of 1,800 calories a day lost 10.5 more pounds on average than did those in a group eating a typical low-fat, 1,100-calorie diet. And in the high-protein group, total cholesterol and triglyceride levels dropped while HDL “good” cholesterol increased.

Another study showed a metabolic advantage of 300 calories when compared to a low fat calorie restricted diet.

The calorie advantage is not limitless however. To follow Atkins correctly it is best to eat until pleasantly satisfied but not stuffed.

Is a calorie always a calorie when trying to lose weight?   

We hear it’s only about calories in-calories-out for weight management. This concept was described in a laboratory under controlled conditions. We know that our bodies’ are not as well controlled as a lab experiment. Nor are we all alike. Thus one size does not fit all when it comes to losing and maintaining a healthy weight.

There are a number of factors that influence our ability to lose weight beyond calories. Several studies have documented there is a metabolic advantage when following a low carb program. In one study, one group ate more calories and lost more weight than the control group that ate a higher carb but lower fat and protein diet.

Importantly, not all foods have the same hormonal effects in our bodies. Foods that have a larger glycemic response can stimulate excessive insulin leading to increased fat storage. For this reason a person with a family history of diabetes or who has the metabolic syndrome is likely to be more carb sensitive. This can lead to a more difficult time managing weight on a low calorie, high carb plan compared to low carb.

A higher protein intake replacing poor quality carbs decreases hunger allowing you to find the right amount of food without actively counting calories. Adherents to the calorie theory often quote the first law of thermodynamics as an absolute. They ignore the second law which points to a metabolic advantage.

The lesson from all of this is that to manage your weight find the lifestyle that works for you: one that controls your hunger and normalizes your lab values. Then follow that plan for a lifetime.

How often should I weigh myself when following an Atkins program?

It is normal to have variations on the scale within each day and from day to day. These variations are usually because of changes in water balance. This is especially true during hot, humid weather and for women before the menses. Certain medications can also cause water retention.

When starting a low carb plan, weigh yourself first thing in the morning without clothes. Take the following body measurements: widest part of the upper arm, chest or bust, waist (area around the navel), hips (usually about 8 inches below the navel) and widest part of the upper thigh. Record these readings in a diary.

Weigh weekly and take repeat measurements every 2 weeks always measuring the same side of the body.

Because there are times when scale changes will be erratic it is best to pay attention to loss of size rather than weight.

Many people have gotten easily discouraged and failed when dieting by having unrealistic scale expectations or not understanding the reasons that lead to shifts in fluid balance.

Have a size goal in mind rather than just a weight goal.

Some people especially women are so addicted to the scale that they weigh numerous times a day. This is a path to failure. If you have a scale addiction, increase your chances of success by getting your scale out of sight or off site.

When low carbing there can be a significant loss of inches beyond what is reflected on the scale. As your clothes get too large for you enjoy getting them tailored or donate them.

You have reached your goal when you are comfortably in your goal size. As your clothes get too large to be worn get rid of them.  Never keep them!

 Is controlling carbohydrate intake appropriate for people of all ages? 

Yes, controlling the quality of carbohydrate intake is appropriate for everyone. Avoiding refined flour products and foods with added sugar has health benefits for people of any age. This is especially true with the alarming increases of obesity and type 2 diabetes in a younger and younger population. It is best to start early to avoid creating a carbohydrate addicted child that can lead to a lifelong struggle with these unhealthy foods.

However, anyone under the age of 18 should not follow any weight-loss plan or the weight loss phases of Atkins except under the supervision of their physician.

I’m not hungry at breakfast why not skip breakfast and lose weight faster?

Atkins is not meant to be a quick, short term weight loss diet. It is a lifestyle change that, when done correctly, will enable you to permanently manage weight.  Part of that change is to give up habits that are unhealthy and make it more difficult to control eating. Skipping breakfast is one of those habits.

Most of us have a lower blood sugar when we wake in the morning. If we don’t eat our blood sugar levels can become more unstable during the day leading to unpleasant symptoms, cravings and excessive hunger. This makes it more difficult to make better food decisions or control our quantity of food often causing overeating later in the day.

To stabilize blood sugar always include protein at breakfast. 

Eggs are an excellent source of protein and contain virtually no carbohydrates. For more variety try preparing eggs in different ways: poached, scrambled, and boiled or omelet-style. For more choices check out the numerous recipes in the Atkins books and cookbooks. There are also many low carb recipes on the Internet to help you expand your choices while shrinking your waistline.

Tired Of eggs? Any protein is fine at any time of day. Try leftover steak, chicken, fish, and cheese etc.instead of eggs.

If you just cannot eat first thing in the morning have a small protein snack then have something more substantial mid-morning.

Eating more regularly also helps to fire up the metabolism rather than causing the body to conserve as happens when food intake is erratic.

My child is gaining too much weight and loves carbs. Can I put them on Atkins?

Children under the age of 18 should not be placed on any weight loss plan unless it is medically supervised. However, the Lifetime Maintenance phase of Atkins is an appropriate choice for almost everyone. This phase includes protein, natural fats, all vegetables, legumes, fruits and unrefined whole grains. Added sugars, trans fats and refined grains are to be avoided. The single most important thing one can do for an overweight child is wean him or her off sugar. Children can certainly have a limited amount of certain sugar substitutes. What usually makes children overweight is a diet high in refined carbs, sugary treats and sodas, and trans fats (hydrogenated oils) found in manufactured foods. If the entire family is on a whole foods diet, overweight children will better control their weight. The key is to stop any additional inappropriate weight gain and allow them to grow into the excess weight they already have. A regular intake of protein with each meal and snack along with decreasing the high glycemic carbs helps to control hunger and cravings. That means no bread, bagels, pasta, crackers, potato chips, pretzels, soda, fruit juice etc. Instead, offer nuts, nut butters, cheese, fruit, raisins and other healthy snacks. The earlier parents instill good nutrition, the healthier their children will be as they get older.

Some children are at such risk for diabetes and other health conditions because of their weight that they must actively lose weight. Atkins has been used in clinical practice safely and successfully. There have also been a few studies done on adolescents with good results.  

If your son or daughter is a couch potato and eats a lot of high-carb and junk foods, he or she is increasing the chance for a lifetime of weight and health problems. Limit the amount of time kids spend in front of the computer or TV. Better yet remove the TV from their room .Encourage them to get involved with sports and plan regular physical activities the family can enjoy together, such as hiking, biking and swimming. Again, the sooner you instill the habit of exercise, the better. The biggest problem for most overweight people is simply that they’re inactive. Remember kids are more likely to do as you do not as you say. Parents must set an example.

Does metabolism slow when following a low carb plan? 

When individuals follow very low-calorie diets their basal metabolic rate will slow to compensate for the low caloric intake. This is the body's survival response to conserve in the absence of an adequate food intake. If someone is following the Atkins protocol correctly, he or she should not be taking in fewer than 1,200 calories daily. Most people eat more calories and still lose weight on Atkins. This energy supply should not cause a drop in the metabolic rate, but rather maintain the rate while using primarily fat instead of carbohydrate as fuel.

Be aware that any plan that causes a rapid weight loss may not be the best for the long term. Losing gradually gives time for the needed behavioral changes that must occur to develop a lifestyle for long term success.

It is also important to eat regularly, especially breakfast, and participate in regular exercise to maintain the metabolic rate.

Note that as one loses fat mass it takes less to maintain a much smaller body, so be sure to adjust your intake to the amount needed to be comfortable and satisfied but not stuffed.

Does fiber count when calculating net carbs in a whole food? 

No. Consuming fiber will not interfere with weight loss because it does not significantly impact blood sugar levels. To calculate the net carbs in a whole food subtract the amount of fiber present in that food.

On Atkins can I really eat as much as I want  

While it is true that calorie counting is not necessary on Atkins, this is not a license to gorge. Research has shown a calorie advantage on Atkins but it is not limitless. The Atkins Lifestyle is most effective when one eats until they are satisfied, not until they can’t eat another bite. Also, try to eat more slowly to allow the brain to signal when it is time to stop eating. Stuffing one’s self well beyond satiety on a regular basis is a form of an eating disorder. This is a behavior that over time will make it more difficult to maintain a normal weight and health. Learning how to maintain weight loss for a lifetime requires not only changing food choices but addressing those habits that are unsupportive of your health and goals.

 Weight Maintenance

Can a normal weight person do Atkins?          

 Atkins is recommended for more than weight loss. It is a ticket to weight maintenance, good health and disease prevention.  Anyone can experience the health benefits associated with controlled carbohydrate nutrition.

Use an Induction level menu as a base, and then add liberal amounts of vegetables low in carbs with a smaller amount of nuts and starchy veges such as yams, carrots and peas. Also add fruits such as melons and berries, as well as legumes and whole grains. While consuming a regular intake of protein, add as much of these foods at levels that allow maintenance of a normal weight.

Be use to use a variety of natural fats such as olive oil, butter etc.

Do avoid empty carbs in the form of packaged or processed foods, added sugars and foods with manufactured trans fats.

I am following Atkins. I am concerned about what my children eat. How do I adapt Atkins to make their diets healthier?

It is never too early to begin to feed your children whole, healthy foods and minimize unhealthy carbs. Remember if you are struggling with weight your children have the same genetic tendencies you have. You can save them a lifetime of problems by starting them out with a taste for the very foods allowed on the Atkins Lifetime Maintenance Phase. This phase includes protein, natural fats, all vegetables, legumes, fruits and unrefined whole grains. The only foods restricted are fruit juice, refined flour products, foods containing man-made trans fats and added sugars.

Make fast foods and high glycemic carbs only an occasional part of their diet.

Even if a child is a healthy weight now it is still best to minimize the high glycemic carbs such as white bread, refined pasta, sugars and potatoes to avoid creating a child with a “carb addiction”.

Sodas and sweetened drinks have an instant and negative impact on blood sugar levels. Alternative choices for your kids are whole milk, water, essence flavored waters and tea. Not everything we drink needs to taste sweet. The more sugary foods we eat the less sensitive out taste buds become. Diet soda is also fine as long as it is used carefully and does not become their only beverage.

Offering children a wide variety of nutrient and fiber rich whole foods rather than processed sugar and refined flour products will support establishing healthy eating patterns that can last a lifetime.

 

The information presented on this site is in no way intended as medical advice or as a substitute for medical treatment. This 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.  Those of you on diuretics or diabetes medication should proceed only under a doctor’s supervision as changing your diet usually requires a change in medication dosages. As with any plan, the weight-loss phases of this program should not be used by patients on dialysis or by pregnant or nursing women. As with any weight-loss plan, we recommend anyone under the age of 18 follow the program under the guidance of their physician.