Switching from Atkins to CAD. Help needed, no book available.

[RCFletcher]

I've been on Atkins for the last 18 months and have lost 44lbs. Great but most of it was in the first six months. I've been stuck for ages and now I'm ready to try something different.

CAD appeals because of the reward meal but also because I've read some postings in which some people said switching restarted their weight loss.

I live in a very under developed country and I cannot buy the book. I also cannot order it mail order as cutoms will seize it.

What are the essentials so I won't do anything wrong? How many carbs can I have with the low carb meals i.e. is some salad ok? Are there any no no foods? Can I put sweetners in tea etc or is this forbidden.

Have any of you switched from Atkins successfully? What happened?

Any help would be appreciated.

Thanks in advance,

Robert

[RCFletcher]

P.S. I just did the on line test and scored 9!!! Severe addict.

[Zuleikaa]

If you give me your email, I will send you the cheat sheet. You can PM me with it.

[chocolate]

First I'd like to ask you if you would please send me the now famous cheat-sheet too! I'm sure it'll be a great help. My e.mail is tomatis.s~lamier.it

I also wanted to say that basically I'm a forum lurker and I saw you got a bit of a bashing on another thread, and I wanted to say thank you for all the time and dedication you put into the forum because it's also thanks to you that the CAD forum is so lively. You're always one of the first to answer questions and give your support, and whether your opinions are right or wrong, you do your best for everyone and are really caring. Thanks for being there!!! You've been a great help to me (even if you don't know it), for the first time in my whole life I've been able to stick to a diet for over 2 weeks without cheating once and that's also because every time my brain tells me it's not going to work so I may as well eat I come and read some of your brisky posts and I start to believe again!! And it's working. Slowly but it's working.

Thanks again
Hugs
Choc

[Zuleikaa]

Chocolate
Thanks for your support. It means a lot to me. :) I'm glad you feel that I help.
The cheat sheet is on its way.

[Zuleikaa]

Robert
I forgot to add that many people experience a 2-3 pounds gain on switching from Atkins to CAD. Don't worry, it will come off in 2-4 days.

[RCFletcher]

Oh right! I'm glad you told me that cos that's what's happening.

Thanks,
Robert

[tokenyanke]

Hey Robert,

Welcome aboard... I also switched from Atkins almost 2 weeks ago to the CALP plan. I am losing slowly, but have lost just over 2 lbs. The first week I bobbled up and down a lot before my body started adjusting better to it. Hang in there. It's much easier than doing Atkins as far as I'm concerned.

Zuleika has a lot of good advice and helps a lot of people with her knowledge. She's come a long way. It's nice having those who have been doing this for a long while and know the program so well.

[jakebabe]

I read your post on the "Cheat sheet". I am on Atkins and in the process of switching to CAD. I have alot of the information but would love a copy of your cheat sheet. Thanks!

Jacque
jacqdun~msn.com

[shutt22]

I would love to see this cheat sheet as well please.

cabotdog~hotmail.com

thanks so much

[Nems]

I would love a copy of the cheat sheet also!

Much appreciated! :p

[Nems]

Thanks Zuleika for the cheat sheet! I'll print it out and keep it in the kitchen. It seems I am always flipping through the book to find the lists.

[shutt22]

Thanks for the cheat sheet Zuleika...it is much appreciated. :)

Maybe you can help me out with a couple of other questions as I possibly switch.

I am concerned about a couple of things. Firstly, I have done so well in losing weight over the last five months, I don't want to gain any of it back. I have gone without and exercised great will power. I don't want to make those months a waste of time.

I have started adding more carbs (mostly sugars) at dinnertime, after my salad and protein of course. I'm wondering if this re-introduction of sugar wil cause my triglycerides to go up?

It all seems too good to be true. I can still eat high carb foods, once a day and continue to lose weight? With no ill effects? I just had a garden salad with a burger and kept the bottom half of the bun. Then I had a couple of chocolates and a handfull of cheesies. I feel sooooo quilty now, I want to barf (literally). :(

Please help me out on this one...anyone who has made the switch to CAD. Also, can I do CAD a couple days a week, and remain "standard low carb" for the other days? Does it make a difference?

I have never had a major problem with my weight. In fact I was a skinny kid. I just put on 50 pounds in university, and never loss them (until now).

I know, I know, I should buy the book and read it....I will. I just would like some basic facts.

Sorry for my longwindedness. I'm just wondering if I made the right decision to increase my carb intake, or if my lack of will power has finally got the better of me.


shutt

[nawchem]

Hi Shutt,
This is just my humble inexpert opinions ok? :)

CAD is for carbohydrate addicts. So you have to know yourself and if you fall into this category. In some ways I think Atkins and CAD are similar, the goal is to keep insulin levels low. With Atkins you eat very few carbohydrates so little insulin is necessary to maintain your blood sugar levels. With CAD, your insulin levels are maintained through a little more sophisticated mechanism. It is the low insulin levels which allow your body to burn off its fat in both cases.

I work in a very bad food environment and cannot have any moments of weakness because the temptation is always there. After doing CAD for a while I've found the temptations no longer hold the same power over me. Best of all I feel more energetic and in a better mood on this plan. I think it has the same effect on most carb addicts. So that should be your first step, take the online test and find out if you are a carb addict and look at yourself and your dietary expectations. Its great to be able to eat foods that I like and feel great today, instead of having it all start "once I reach my ideal weight."

Let us know what you decide.
Nancy

[shutt22]

Thanks Nancy.

Actually, I already took the online test last week. I hit 9 out of ten. This is one of the things that made me start to consider CAD in the first place.

After only trying this for a couple of days, I already know that my night time cravings are reduced. This was by far my biggest problem. I can go until 6-7 o'clock without eating and not feel hungry, but after 8 or so, you better lock down anything edible. My desire for sweets, in particular, was very strong.

I think I'll try CAD for a couple more days and keep watching the scale. If I jump up in weight (more than a pound or two), I'll have to jump off CAD and move back to Atkins(ish). I can't take the chance that my weight will return. Not after all the time and effort I've put into it.

shutt

[plum]

hello shutt.
just to add my experience, Ive found through trial and error that adding sugar ( ie shop bought muffin) gives me a headache and a spaced out feeling. Im handling "whole foods" much better.

I got through Atkins on will power for a long time but this is suiting me better.

its all trial and error and watching your personal reactions to things.

Im pretty sure Zuleikaa has mixed CAD and Atkins for a whole summer but had better results not combining ( am I right Zuleikaa, hope so ! )

dont be alarmed if the scale goes up, mine did temporarily , perhaps most do ?

the triglycerides I have no idea. but my BP has gone down a bit on my 4 weeks or so CAD.

[slimmin]

Shutt,

Apparently it is very common for people moving from Atkins to CAD to TEMPORARILY gain weight. So, my suggestion is that you not abandon CAD if you see a small gain. Give it a week at least.

To me, the trade-off between Atkins and CAD is that on Atkins, there were no restrictions on how often you could eat - snacking, grazing, etc was allowed as long as the snacks were LC. On CAD - you get the RM ... but no snacks, and the 2 CMs are smaller (based on the sample menus in the CAD book).

I switched about 6 weeks ago ... and I'm still happy that I did. I was worried about not being able to have any snacks, but I find that I simply don't want any, so it's not a problem. In fact, over the last few weeks, I often have days where I skip one of the CMs as well.

[Zuleikaa]

Shutt
You can mix CAD and Atkins but the mix should tilt more to CAD. CAs can get stalled on too much Atkins (my opinion and own experience). You being a man (sorry but it's true) you might have fewer problems with this. So of course you can do CAD 4 days and Atkins 3. Just remember you might not get into ketosis though some CADers have better ketosis on CAD than on Atkins. :confused:

Though CAD is about adding more carbs it does not necessarily mean you have to add a lot of sugar and refined carbs. You can add complex carbs and fruit to your RM.

It is very normal to gain 2-3 pounds when switching from Atkins to CAD. It should be off within the week. It's also important to average your daily weights to account for fluctuations so that you can see the downward trend.

Triglycerides and cholesterol as well as blood pressure and insulin levels go down with CAD.

An important point to think about. You said eating this much carbs makes you barf literally. If you get tummy upset after eating RM then you are allergic to something you ate and that allergy might be to sugar or wheat. Allergic reactions cause upset tummies and cravings for more, more, more! If that's the case, you need to find and eliminate your allergens or go back to Atkins. If you feel slightly stuffed and satisfied and don't get hungry again for hours then this diet is working for you.

Hope this helped you.

[shutt22]

Thanks.

Well I'm up about a pound today; nothing too serious. I think I'll try this for a few more days (unless my weight begins to skyrocket :rolleyes: ).

I still use mostly sweets as the carb part of my RM. Can't bring myself to eat anything like bread or pasta yet.

Take a look at a typical day for me (pre CAD):

BF
two tbsp oat bran mixed w/ three tbsp flax meal and a touch of splenda and cream.
one Iso Whey Protein Skake (1.5 carbs)

Lunch
Salad w/iceberg lettuce, spinach, marble cheese, meat (some type of deli sliced meat), and peppercorn ranch dressing
Diet drink

Dinner
Iceberg lettuce salad w/ ranch dressing
two chicken breast
1/4 cup plain yogurt, sweetened with splenda
Diet drink

Snack
sometimes porkrinds, often nothing

Water
2-3 liters throughout the day, mostly in the evening

Supplements
Vit C, Cal/Mag, and Centrum (Protegra) multi

After trying CAD, I am simply adding a few chocolates and some cheesies/chips to my dinner meal and excluding any snacks throughout the day.


shutt

[Zuleikaa]

It looks good. A note--some people have no problem with the cereal mix you have, some do. Keep note of your hunger/craving levels. If no hunger/cravings you can keep it in. If so, see if a difference is felt with it out.

[shutt22]

Well I'm still up that pound or two today, and I can feel it. I feel a little bloated, and my tummy looks fuller.

I should clear up what I said before; I didn't actually feel like barfing after I ate, I just felt so guilty, I considered a self-induced one (don't worry, I didn't).

Yesterday after my RM I had a little stomach trouble (cramps), but it didn't last long. I didn't have any cravings really.

Today I will try a bagel and some fruit instead of the junk food; I think I am overdoing it on the junk food front, and just using this CAD thing as an excuse to gorge on sweets.

shutt

[nawchem]

Shutt I know what you mean about the sweets. I guess just being overweight and then being a lowcarber, this is the first time I've ever had permission to eat them. I really had planned on being so healthy and having my favorite sushi and here I am everyday having ding dongs.

I guess after a while it will become normal to me and I'll seek other foods. I have absolutely no desire to have a piece of bread. I had potatoes once in soup and find them gross now. The one thing I have so enjoyed in having catsup on my breadless burger.

Did you have cravings while doing Atkins?

[shutt22]

I would get cravings in the evening; I just felt like I had to be chewing on something. Pork rinds helped a little, but for the most part I just downed lots of water.

I have been guilty of eating too many foods with maltitol, especially at first. I ate a lot of protein bars, chocolate bars, ice cream, etc. I think I just began to get addicted to the sugar substitutes. I went a full 4 1/2 months with NO sugar whatsoever, not even ketchup or BBQ sauce.

I think its better in the long run to have some real sugar instead of pumping my body full of the sugar alcohols; I just don't know when to stop after my RM...good thing for that hour limit!

Today its salad and hot wings with a whole grain bagel (w/cream cheese), and some plain yogurt. Maybe a smartie or three. Hopefully its more agreeable to my tummy than yesterday.

Still CADing....for now.

shutt

[Nems]

Hey Zule,

I thought I read in CALP that you can have a snack but it must be on the craving reducing list. I rarely snack because I am just not hungry. I have gained 1 pound since switching to Atkins, this it normal right? I wanted to give up yesterday(I was pretty cranky :mad: ) but I didn't. When I feel really down I have realized I want something sweet for two reasons...I get an "I don't care attitude" and I just want to feel better. I hung in there and today was much better.

thanks!

[Zuleikaa]

Nems
Yes, you can have a snack if you want/need it but it must be a CS. And it's perfectly normal to gain a pound or to when switching to CAD. For one thing carbohydrates hold more water. For another, until your body gets acclimated it's going to be wondering what you're doing to it and hold on to its weight. Give it time. You're body is also going through some withdrawal symptoms right now.

Shutt and Nems
CAD is about listening to your body and how it feels and what it wants. Overdoing it at RM when you first start is normal and should taper after a while. We call it the kid in the candy/sweet shop syndrome. Start trying to think of what you really want for your RM and target on that. Listening to your body also means being aware of food sensitivities that can cause swelling, nausea, bloated, cramped stomaches and headaches and avoiding or limiting those foods.

When you find the right balance for your own particular body chemistry (and every CA's can be different) then you will find peace, energy, and weight loss.

[shutt22]

Today I seem to have loss the pound that I gained yesterday. I had a musili (I don't know how you spell it) bagel and a cup of plain yogurt as part of my RM with no ill effects.

I feel much better today, so I think I'll do the bagel thing again. It's possible that the sweets were causing my stomach cramps. I'll try some again in a couple of days just to see how my body reacts.

Thanks for all your help.

Closer and closer to CAD acceptance.........

shutt

[Nems]

Thanks Zuleika for all your help. I thought about what I really want for my RM and its JUNK FOOD ALL THE TIME! :D
Just Kidding.

Have a great evening.

[shutt22]

I did the bagel and yogurt thing last night (with a handful of smarties) with some salad and meatloaf (ground beef, egg, sour cream, soy sauce, hot sauce, pork rinds, parmasan cheese, spices, LC ketchup, topped with marble cheese). I actually didn't eat lunch, as I had a late breakfast and wasn't hungry.

Anyway, down almost a pound today, and almost back to my pre-CAD weight. No tummy troubles either. In a couple of days, I'll attempt some pizza. Any suggestions on how much I should limit myself, or just eat until i'm satisfied? I'll still do the salad thing of course.

Last time I had pizza, I gained two pounds. It will be interesting to see if I gain this time or if doing CAD will help.

shutt

[nawchem]

hey shutt that's awesome you're doing so well. That will be great if you can pizza on this diet and lose.

[Zuleikaa]

Shutt
It looks like sugar is the culprit with you. Now you know. When you want a sweet at RM try a small portion or something with AS. I'm glad your tummy is feeling better.

As to pizza. Have a salad before hand for balance and then have as much pizza as you want to be satisfied. Watch the sodium content. Some people can gain 3 pounds the next day on Pizza Hut due to the sodium in their pizzas.

You've also found another secret of CAD now that your tummys better and you're avoiding a trigger/allergen. You're not hungry as often.

[luv67fire]

Hehehe.... pizza....... my very weakness....

Actually I've had pizza numerous times for my RM since I've started. I know that a lot of people just can't handle the sodium, but for whatever reason, I'm finding out that the ONLY thing that affects me weight wise the next day is chow mein.

The first time I had pizza as a RM I had FIVE slices!!! I was bloated and stuffed afterwards, and felt doomed to three pounds at least.

WELL, woke up and had lost a pound. Dunno how this diet does it, it is purely insane.

I wouldn't suggest eating that much, but I do know that you have to watch your body very closely to see how it reacts. If you start feeling gross after two slices, it'd probably be best to leave it at that. If you gain weight the next day, it is your body retaining water from the salt. In which case you know you just can't handle that much salt. Either way it is a learning experience.

But one piece of advice: HAVE FUN! Smile! You are on a woe that allows you to eat what both worlds can't (low carb and low fat).

[nawchem]

thursdays are my special relaxation nights, its the only day I watch tv, I love survivor and I don't do any housework. I also have an unbalanced favorite foods kind of RM. I've been thinking all day, what to have for RM...

Now I know Pizza!

[shutt22]

Finally back to my pre-CAD weight today. Did the bagel and yogurt thing for my RM, as well as a rice crispie square.

I'm amazed at how my cravings have gone away since starting CAD. My SO had popcorn last night and ate it right in front of me. I would normally grab a handfull or so (and want more), but last night I didn't even feel hungry.

It helps to know that if I want a little "junk" I can always have it as part of my RM. Before, I just kept thinking, I can never ever eat this food again.

shutt

[Zuleikaa]

Isn't control great?? And it lasts!!! You are now feeling normal!!!
Just be aware that this sense of normalness only lasts when you stay on plan!! I don't say this to say you'll cheat, just that many CAs feeling so normal then think they are normal and start bending the rules. CAD controls the addiction; it doesn't cure it!

[nawchem]

last night I had salad, pizza and brownies. I finished RM way before the hour was up and still had food left. I've never had leftover food that I love still in the fridge in the morning, unless I had overeaten to the extent that I would explode if I ate more.

But, my weight was up 1.5 pounds :(

[Zuleikaa]

I'm telling you it's the sodium in the pizza! It's causing water weight. Don't worry about it.

[luv67fire]

Zul, it really has to be the sodium.

(Chinese relates to pizza as both are full of sodium)

I HAD to eat Chinese (social engagement) for my RM two days ago, and I made my fatal mistake of getting chow mein. Now, USUALLY after eating chow mein I gain like 3 pounds the next day. After that day, however, I lost .5 lbs.

The difference? I weigh myself everyday in the morning, when I wake up. Before, my RM's that included Chinese food were in the evening. This one was during the afternoon, PLUS I stayed up really late, which meant I woke up even later and weighed almost a full 24 hours after I ate it.

So I think it is all a matter of sodium and if you had a BM or not to tell whether the weight is real or not. LOL, some mornings if I weigh and then have a BM then weigh again, it can be a difference of like 2 lbs!!! YUCK, kinda gross to think that much toxin is sitting in my body....

Either way, Nancy, don't get discouraged, as most of the time it is water weight from too much sodium.

[shutt22]

Lasagna and cookies with my RM over the last two days and I actually lost another pound! I think CAD was just what I needed to shake my body up. I had been stalled for a few weeks before.

Such a great time to become comfortable with CAD; just before the holidays.

I still can't believe that I can have my cake and eat it too (literally), but its working for me./

shutt

[Zuleikaa]

Isn't it great!!! The best of both worlds!!