Getting started (repost)

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This is from a great website.

http://www.lowcarbretreat.com/starting.html

Dear Dietman:

{Q}.....I am thinking about starting the Atkins Diet. Any suggestions?

{A}.....Yes, but don't start yet!

Do these preliminary steps to maximize your success

1. Purchase a copy of " Dr. Atkins New Diet Revoluton " and " Protein Power " ,

by and Eades. Read through the books once, as quickly

as possible. Any future questions will be answered by referencing the

books. Decide if eating in the manner described is something you can

tolerate for the longterm. Because, going 'ON' and 'OFF' a diet is a

prescription for failure. Think " lifestyle change " . If you're 100 pounds

from your goal weight, also pick up a copy of " Dr. Atkins' Diet Revolution "

which I use as a guideline when doing induction.

2. Make an appointment with your physician for a complete physical.

Look for heart, liver and kidney disease and predisposition to gout. Ask

for an EKG and a six hour glucose tolerance test with insulin

measurements. (most won't measure insulin unless you request it).

Ask for a complete blood panel which includes lipids (fats) and thyroid

function. If you are diagnosed NIDDM the GTT/insulin is not needed.

3. AFTER the above, you may begin the diet, with your physician's approval.

Doing the tests after starting the diet is counter productive. Because,

after

ketosis-lipolysis begins, blood glucose and insulin measures will change

significantly.

4. You will also need a carbohydrate gram counting book. " Calories and

Carbohydrates " , by Barbara Kraus; " Carbohydrate Gram Counter " , by

Corinne Netzer " ; and " Carbohydrates, Calories and Fats " , by Art Ulene;

are very good. You will also need a small food scale, a notebook to use as

a personal food diary, ketostix (lipolysis testing strips), and bottled

water

if your tap water is bad.

5. The low-carb induction period will last for 14 days. During

induction you need to keep your carbohydrate intake no higher than 20

carbohydrate grams daily. Conventional wisdom also suggest that one

keep fat intake below 30% of calories, however this does not seem to be

critical while following the Atkins diet. Please, use your own discretion.

Extra anti-oxidants may be warrante.

6. Use a carbohydrate gram counting book and choose foods that suit

YOUR tastebuds while counting the carbs. Labels Lie.

7. I would get a multi-vitamin without iron (the one-a-day type)

until there was time to read the chapter on supplements (pg 208-216).

Iron promotes oxidation (free radicals), depresses immunity and is toxic

after prolonged use. Iron destroys vitamin E. (see pg. 150, The Doctor's

Vitamin and Mineral Encyclopedia " , Sheldon Saul Hendler). If female. I'd

take a small dose iron supplement during heavy days of monthly cycle

because of blood losses.

8. DO NOT EAT ALL YOU WANT. Only eat as much food as

it takes to stop feeling hungry. Try, if you can, to stop eating before the

stomach distends. Pause, drink some water and see if you get an 'I'm full "

signal to your brain. If not, eat a little more. But, avoid that " I'm so

stuffed I

can't move " stage with which many of us are familiar.

9. Obese females seem to have a higher frequency of yeast infection.

I would avoid using cheese, pickles, olives or other fermented products

(see chapter on YEAST--pages 122-128) during induction. I would add

yeast products back one at a time and watch for reactions.

10. Don't let yourself get hungry. Don't stuff yourself, but never allow

yourself to get ravenous either. Have a slice of roast beef or chicken or

turkey breast or a can of tuna mixed with mayonaise dipped with pork rinds

or celery sticks if you have enough carbs left in the bank.

11. The diet does work, but you must work the diet. It is not always

easy. Nor is it 'magical'. It will not make up for a lack of determination.

It is not a faddish, quick weight loss diet. It is a way of eating that can

serve you for the rest of your life. The old 'lifestyle change'. If you plan

on losing the weight and then going back to eating a 'normal' diet, don't

waste your time.

12. Now, reflect on what you wish to accomplish and get to work. Good luck.