The Low Carb Project v.1.2
Low-Carb Project v.1.2
Aim of the Study: To determine if a low-carb way of eating, regularly interspersed with the Fat Fast (Atkins) Lean Protein (Stillman), and Calorie Boost days, will lead to increased weight loss when compared to low-carb alone.
Participants: Anyone may try out this modified low-carb way of eating. However, to be a bona fide participant in the study, you must agree to the following:
1) To adhere to the diet - that is, to incorporate a Fat Fast day, Lean Protein day and Calorie Boost days at the prescribed intervals.
2) To post daily using the template provided (see below).
We're being fussy about participants' dedication, because we want this to be as close as possible to a scientific study, and since we can't monitor participants, you have to monitor yourself!
Starting Dates: August 16-23, 2001
The study will end September 20, 2001. Your participation in the study ends 28 days from your start date. Of course you can continue on if you want or drop out any time.
You can join The Study any time you want between August 16-23, 2001. The Study works on a seven day cycle, so choose a start date that will fit in with your life. For example, you may find it difficult if the Fat Fast or Stillman day falls on the weekend.
I will assume that everyone participating in the study is a sincere and dedicated low-carber, so I will not give you any warnings about cheating.
For a true study, you have to keep up your journal on a daily basis. This will help other people involved in the study to get ideas and keep motivated through community spirit—especially for the Fat Fast and Stillman days!
You can do this on your own if you wish and not be included in the study.
If you do decide to cheat, you will not be judged or berated. Your Study Journal will be merged with your Bootcamp/My Journal thread. You can drop out of the study at any time you wish.
The Plan:
Day 1:
Follow your regular (Atkins, Protein Power, Zone, etc) low-carb plan.
Day 2:
Fat Fast. Consume 1000 calories, at least 90% of which are fat. 15 grams of protein are allowed and 10 grams of carbohydrates.
Eat four 250-calorie meals or five 200-calorie meals.
Allowable food: cream cheese, macadamia nuts, brazil nuts, avocado, olives, mayo, egg yolks, olive and other oils, chicken skin, whipping cream (liquid or whipped), sour cream, up to five pork rinds.
Optional: up to three cups sugar-free Jello, or up to two teaspoons artificial sweetener, and one cup of lettuce.
Water: five litres or as much as you can.
Recommended: psyllium husks
Day 3:
Calorie Boost. Follow your regular low-carb plan, with the following modifications:
First, absolutely no dairy. Second, eat 13 calories per pound of body weight. 25 grams of carbohydrates are eaten in the form of green vegetables only.
Day 4:
Lean Protein Stillman.
Allowable food: lean meat (trim all fat), homemade or sugarless jerky, poultry without skin, white fish, shellfish, egg whites, baker's (dry curd) cheese, meat and fish broth. Quantities unlimited. Up to 1/2 cup of lowfat ricotta or cottage cheese OR up to 3 oz. tofu (the lowest carb you can get). Lemon/lime juice, herbs, spices, hot sauce, soy sauce, Splenda, etc. in moderation.
Optional: one cup lettuce.
Water: as much as you can.
Recommended: psyllium husks.
Day 5:
Calorie Boost Day, as per Day 3.
Day 6, 7:
Follow your regular low-carb plan, as per Day 1.
If you drink coffee, you can continue drinking it throughout. Watch the diet soda, though, especially on Fat Fast or Stillman days - limit to one per day.
Before you begin:
Have a good food counting book or use the one on this site in the Tools section.
Weigh yourself on your start date and record it. It is also advisable to measure yourself.
Don’t plan to do this if you have events coming up that will throw you off the plan—weddings, vacations, a lot of birthday parties, etc.
Plan what you are going to eat in advance. Figure out what you can eat on Fat Fast and Stillman days, and what you will have to consume on days 3 and 5 to reach 13 times your body weight in calories.
Print this out and keep a copy on your fridge and another one with you.
A few tips:
Buy whole chickens. Remove and roast the skins until crisp for Fat Fast day. Use the breasts for Stillman day and the thighs, wings and legs for the remaining days.
Have egg yolks on Fat Fast days and save the whites for Stillman days.
Journal template for The Low-Carb Project v.1.2.
This template can be copied and pasted into your Project Journal thread.
The Project operates on a 7-day, 4-week cycle. Activity and measurements are optional. Or, you may want to measure yourself at the beginning of the study, and at the end.
Week:
Day:
Today’s Program: i.e., Regular LC, Fat Fast, Stillman’s, Calorie Boost
Foods eaten:
Calories:
Protein:
% of protein:
Fat:
% of fat:
Carbohydrates:
% of carbohydrates:
Activity:
Measurements:
Thoughts:
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Have a blast!
Rachel & Karen
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