Atkins Diet Ketosis

Does the atkins diet require you to count net carbs or do you have to count dietary fiber carbs as well?

Also, I have not lost any weight yet in four days on the diet and am only in the “small” range on the ketosis test strip, any suggestions for getting myself losing weight quickly?

Fiber has no calories. It is not digestible by the body and leaves the body in the same form that it is ingested. There is no reason to include fiber carbs in your daily allotment of carbs, only net carbs (if you are counting carbs).

When they calculate nutrients, they first figure protein & fats – EVERYTHING else is considered a carbohydrate. So although sugar & fiber are both considered carbohydrates, there is no comparison between them when it comes to their effect on the human body.

For example -

A cup of ground flax seeds has 49grams Carbohydrates but 46grams are fiber carbs leaving 3grams of net carbs per cup.

A cup is not a serving size – 4 Tablespoons. would be a large serving but it shows 4Tbs with 8grams carbs with 8grams fiber Ground flax seeds do have carbs but they are neglible in a serving – half a gram in 4 Tbs.

An avocado has 12 grams carbs but 9 grams of fiber carbs this equals 3 net carbs per avocado (12-9=3 net carbs)

1 head of romaine lettuce has 21 grams carbs but 13 grams of fiber carbs this equals 8 net carbs (21-13=8 net carbs)

Are you eating ENOUGH calories? You must include your exercise in your caloric needs. If you don’t eat enough calories, then your body will shut down your metabolism. IF you have fat stores to lose, I would suggest increasing calories & increasing fat ratio to over 80% of total calories. You might want to drop carbs to 5 grams & increase 5 grams every few days. Some people need less than 20g a day to lose weight.

Atkins won’t let you go underweight, if you don’t have excess fat stores. Atkins, when done right, also builds lean tissues for some will see no loss on scale but usually will get smaller by losing inches.

Citric acid & artificial sweeteners can disrupt ketosis in many people & I would suggest eliminating them for a couple of weeks to make sure this is not a problem. Do NOT use the Atkins bars or shakes as part of weight loss program, they will stop weight loss cold. Some people have problems losing with dairy.

I would suggest doing 3 days of eggs, meat & fats only. Keep the calories high & the fat ratio over 80%. The next 3 days add only 5grams of carbs daily & add 4grams of carbs daily (for a total of 9g a day for the next 3 days. After 9 days of this, you should lose at least a pound. If not then consider the fat fast (but ONLY if this doesn’t work) which is over 90% fat ratio. Atkins program should work for anyone & as long as there are no obstacles, it should work.

There is no reason to ever go off a low carb way of eating, you slowly re introduce carbs to your way of eating & as long as you don’t exceed 9grams of carbs an hour (144 carbs a day) you won’t trigger insulin (the fat storage hormone) no matter the calories. Most of us do low carb most of the time & if we cheat & slip back into low carb the next day. I still cheat with sugar occasionally. It’s just not a regular part of my life (as it was preAtkins, 6 years ago, when I felt it controlled me & I had no control)

The rungs to reintroduction of carbs in 5 gram units – all available to very active people in as little as 11 weeks. Make sure you do them in order & you can skip a rung if you do not intend to include it in your permanent way of eating, such as the alcohol rung.:
* (minimum week 3 – maximum 25grams day) Acceptable vegetables, larger quantities
* (minimum week 4 – maximum 30grams day) Add 5grams Fresh cheese
* (minimum week 5 – maximum 35grams day) Add 5grams Nuts and seeds
* (minimum week 6 – maximum 40grams day) Add 5grams Berries
* (minimum week 7 – maximum 45grams day) Alcohol can be added if desired
* (minimum week 8 – maximum 50grams day) Add 5grams Legumes
* (minimum week 9 – maximum 55grams day) Add 5grams Other fruits
* (minimum week10 – maximum 60grams day) Add 5grams Starchy vegetables
* (minimum week11 – maximum 65grams day) Add 5grams Whole grains
If you are continuing to lose or maintain (whichever is goal) in week 12 & beyond, you continue to add 5grams a day per week til you reach your personal carb level.

Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. (Isn’t insanity defined as doing the exact same thing, in the exact same way & expecting different results?) Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.

Your body won’t release fat stores if you lower calories below what it needs. It will slow your metabolism to

What success do you see with the ketogenic diet?