Sun, Aug-19-18, 06:06
A'72 Lifer Hard Core
Plan: A'72 Induction Lifer + IF
BF:Not so much now!
Location: South Central New Mexico
Almost Everything You need to know about A' 72 if you don't own the book!
Decided I'd put the WOE PLAN that changed my life forever here in my gym log & link it to my signature line:
Almost Everything You need to know about A' 72 if you don't own the book!
Dr. Atkins Diet Revolution 1972
Biologically Zero Carbs
Not sixty grams of carbohydrate on this diet but zero grams. During the first week on this diet, you cut your intake of carbohydrates down to what is biologically zero.
This creates a unique chemical situation in the body, the one favorable to the fastest possible burning of your body’s stored fat. Ketones are excreted, and hunger disappears.
You see, the first fuel your body burns for energy comes from the carbohydrates you eat and drink. If any carbohydrate is available, your body burns this rather than stored fat-and maintains its old metabolic pathways. But carbohydrates, as such, are not stored in the body beyond forty-eight hours.
So when no carbohydrate is taken in, your body must draw upon the major reserve source of fuel-the stored fat.
It is forced to take a different metabolic pathway. In this process your body converts from being a carbohydrate-burning engine.
This is The Diet Revolution: the new chemical situation in which ketones are being thrown off-and so are those unwanted pounds, all without hunger.
A gradual addition of carbohydrate to keep your body burning it’s fat as fuel. We must maintain this chemical situation if you’re to continue to lose without hunger. And if we add carbohydrate very gradually in tiny amounts-we can do just this… keep your body converted into a fat-burning engine.
So that is just what we do. The second week you might add a few grams of carbohydrate to your diet. Every week thereafter a little more carbohydrate (around five grams) may be returned to the diet.
The Diet Revolution Rules [pg 138]:
1. Don’t count calories
2. Eat as much of the allowed foods as you need to avoid hunger.
3. Don’t eat when you are not hungry.
4. Don’t feel you must finish everything on your plate just because it is there.
5. Drink as much water or calorie free beverages as thirst requires. Don’t restrict fluids… but it is not necessary to force them either.
6. Frequent small meals are preferable.
7. If weakness results from rapid weight loss, you may need salt.
8. Every day, take a high-strength multivitamin pill.
9. Read the labels on “low-calorie” drinks, syrups, desserts. Only those with no carbohydrate content are allowed.
THE FIRST LIFE-CHANGING WEEK. Eat nothing that is not on the list [pg 135]:
Meat: Steaks, Corned Beef, Lamb Chops, Tongue, Hamburgers, Bacon, Any kind of meat in any quantity—except meat with fillers such as sausage, hot dogs, meatballs, most packaged “cold cuts”
Fowl: Duckling, Turkey, Chicken, Anything with wings, No stuffing
Desserts: Gelatin with artificial sweeteners
Condiments: Salt, pepper, mustard, horseradish, vinegar, vanilla, and other extracts; artificial sweeteners; any dry powdered spice that contains no sugar
Drinks: Water, Mineral water, Vichy, Club soda; Beef or Chicken broth, bouillon; Sugar free diet soda; coffee*, tea, decaffeinated coffee
*Special note on caffeine and Diet Cola. Because most heavy people have some hypoglycemia, coffee, tea and diet colas, which contain caffeine, should be limited to six servings a day (cups). If you know you have low blood sugar, better limit it to three.
Fish: All fish, including canned salmon, tuna; any kind of seafood, including oil-packed and smoked, except oysters, clams, mussels, scallops, and pickled fish
Eggs: Boiled, fried, scrambled, poached, omelet – any style and without limitations
Salads: Two small green salads a day (each less than one cupful, loosely packed) made only of leafy greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or else a sour pickle in place of a salad. Plus… green olives.
Diet Revolution Salad Material [pg 138]: Celery, Chicory, Chinese cabbage, Chives, Cucumber, Endive, Escarole, Fennel, Lettuce, Olives (Green or Black), Onions, Pickles (Sour or Dill), Parsley, Peppers, Radishes, Scallions, Watercress.
Another quoted explanation from pg 134 about “Biological Zero Carbs:
"PLUS NUMBER 2: GREEN SALADS PLUS...The second plus is that you're allowed green salad with your lunch and dinner. Yes, even though this first week of the diet is call a carbohydrate-free diet and lettuce contains a tiny bit of carbohydrate. But in biological systems an approximation can do the job. Biology isn't quite like engineering. Given the amount of carbohydrate in these two salads, what happens in the body is approximately the same in 99 percent of dieters as if no salad had been eaten..."
(Butter & Mayonnaise) Fats: Butter, margarine, oils, shortening, lard & mayonnaise (Fats have no carbohydrates.)
Juice: Juice of one lemon or lime
Cheese: Four ounces a day of any hard aged cheese. No cream cheese or cheese spreads.
Heavy Cream: Four teaspoons a day. (Cream has less carbohydrate than milk – so don’t use milk.)
The DIET REVOLUTION NO-NO’s [pg 140]
(This is not a complete list, by any means.) For you they’re POISON-- don’t forget it.
Beans (except for Green or Wax)
No “MISTAKES”. Sometimes a single stick of chewing gum, or putting milk in your coffee could put you right back to level one by upsetting the new chemical balance in your body. Yes, even that much carbohydrate can turn off your fat mobilizing hormone. Then you’ll need at least two no-carbohydrate days to get it circulating again so that you’re un-hungry, feeling high and burning off fat again.
WHAT HAPPENS AFTER THE FIRST WEEK’S DIET? [pg 143]
Most diets are fixed formulas and are therefore short-termed and self-limiting. This diet is fixed only for a week. After that – because it must be a lifetime diet, it is, as variable as are individual tastes.
I’ve labeled the additions of carbohydrate that follow’ second level’, ‘third level’, ‘fourth level’, ‘fifth level’, but in fact the additions are interchangeable and flexible. You can make any of these additions any week that you choose.
I am so committed to making this a livable lifetime diet that I am letting you select your own variations, within the rules set up by your biological rulebook.
Put back what you’ve missed the most: The idea is simply to gradually return to your diet first what you missed most. Custom-tailor the diet to suit your carbohydrate additions to suit your lifestyle. All that matters is that you add back to your diet a little carbohydrate at a time, and that you stop adding carbohydrate when you reach your CCL.
How to know when to put back a little carbohydrate: Ask yourself: Are the keto-stix still turning purple? Am I still un-hungry? Have I stopped eating at night? Do I have more energy? Am I still losing weight or inches nicely?
[pg 144] Remember, your tape measure is a lot better friend than your scale, not only more accurate, but better able to report on the actual fat (not just temporary water) losses this diet achieves.
THE SECOND LEVEL: CHEESECAKE FOR DESSERT? [pg 145] At each level, remember you add approximately five to eight grams of carbohydrate daily for a week and analyze the results. Most people agree the best way to handle the second level is to add cottage cheese…
The Diet Revolution Vegetables (not for level one) [pg 138]: All of the above plus; Asparagus, Avocado, Bamboo Shoots, Bean Sprouts, Beet Greens, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Chard, Chinese Cabbage, eggplant, Kale, Kohlrabi, Mushrooms, Okra, Onions, Peppers, Pumpkins, Rhubarb, Sauerkraut, Snow Pea Pods, Spinach, String Beans, Summer Squash, Tomatoes, Turnips, Water Chestnuts, Wax Beans, Zucchini Squash
Diet Revolution 1972 pg 102
A Tablespoonful Of Potato Salad Can Slow You Down!
"...Where you start the diet, of course, is with a daily intake of zero grams of carbohydrate. Although we allow salad on the diet from the start, and lettuce has carbohydrate in it, the amount it contains is so minute as to be biologically the equivalent of zero."
Diet Revolution 1972 pg 154
Dr. Atkins on "Weight Problem? = Stay On Plan For Life"
TABLESPOONFUL OF POTATO SALAD CAN SLOW YOU DOWN.
"Unless you're one of these hard-core unfortunates,you can drop weight fast as well as euphorically on this diet...as long as you keep those carbohydrates at arm's length. But if you're off-again-on-again with carbohydrates you'll get nowhere fast. Those who think, "Well it can't do much harm if I go off the diet just for dinner," are due for a nasty surprise on the scales next morning.
It is my observation that a patient who takes in seventy-five grams of carbohydrate (the amount in one wedge of pecan pie) will gain back two to three pounds.
As the Ketostix will tell you by refusing to change color, even a tablespoonful of potato salad can throw off the entire new fat-burning chemical balance you have been working to achieve."
Diet Revolution 1972 pg 157
Dr. Atkins on "Calories"
“...as long as you look upon being off your (low-carbohydrate) diet as part of your future plans, you will never solve your weight problem. This can only happen when you accept the reality that if you have a weight problem, you must stay on a diet for life.”
Diet Revolution 1972 pg 157
Dr. Atkins on "Alcohol"
Q. Don’t calories play any role?
A. There’s no question—of course they do. A 1500-calorie, 10-gram diet will take more weight off—and more quickly—than a 2000-calorie, 10-gram diet. If the carbohydrate levels remain unchanged, then the extra caloric intake does make a difference. People who eat out of force of habit and don’t cut their quantities lose more slowly because of their high caloric intake.
If you can cut down on your quantities, you are better off to do so—but not when it gets to the point where you have to put up with discomfort or hunger.
Diet Revolution 1972 pg 147
This is pure alcohol equivalents. If drinking beer, remember there are actual carbohydrates in that too! So you are getting a LOT more carbs.
WHAT YOU NEED TO KNOW ABOUT ALCOHOL
Let's talk about alcohol, because for many of my patients this is the number one problem in weight control.
We live in a society where drinking is so much a part of our way of life that it is much harder to turn down a drink than a dessert - even if we like desserts better.
Yet alcohol is a powerful deterrent to a low-carbohydrate diet. If you've read about the Drinking Man's Diet, you know that alcohol is not usually considered a true carbohydrate. And if you enjoy a sociable drink, you will hit upon that fact to justify adding alcohol to your diet.
But this is one diet where ALCOHOL acts just like a carbohydrate. It makes your body discharge insulin and stops you from putting out FMH (fat mobilizing hormone).
There is no hard-and-fast rule about how much alcohol converts into gram-equivalents of carbohydrate, because there is remarkable individual variation in this department.
But this rule of thumb that I use represents the best average value: For every ounce of 100-proof spirits count 20 grams (carbs). In other words, one ounce of 84-proof Scotch might be thought of as 16.8 grams of carbs. Or four ounces of 24-proof wine might be counted as 19.2 grams of carbs.
Even though the alcohol may not kick you out of ketosis, the lingering effects of it may last for days. Remember that your body uses alcohol first over any other nutrient, and while it is burning the alcohol, it is NOT burning fat.
Sugar Alcohols (Researched by me )
Dr. Atkins on "MAINTENANCE ~ Staying at Your Best"
Consumption of sugar alcohols does affect blood sugar levels, although less than that of "regular" sugar (sucrose). Sugar alcohols may also cause bloating and diarrhea when consumed in excessive amounts. Some people it doesn't have to be excessive amounts to cause these side effects.
They are found in all kinds of sugar free products including but not limited to chewing gum, candies, LC shakes, LC bars etc. Here is a list of sugar alcohols, there are probably more.
When you're considering foods with low- or reduced-calorie sweeteners, always check the Nutrition Facts on the label. Many of the food products containing these types of sweeteners may still have a significant amount of carbs.
When I look at a nutrition facts label I always avoid anything that has an -tol at the end of it (I'm not going to memorize that LIST!!) because that's usually a sugar alcohol and for some of us, we process them exactly like carbs.
Diet Revolution 1972 pg 261
Dr. Atkins on "Amount of Carbs for Maintenance"
THE MAIN CHANGE THAT HAS TO BE MADE IS IN YOUR HEAD.
Success in maintaining your trim figure and your zest for living is guaranteed if you can achieve this radical change in your thinking.
If you have a chronic weight problem it is essential to totally accept, fully understand that your fat is one symptom of a lifetime disease. Your metabolizing processes are and always will be abnormal. Yes, even if you get slim and stay slim!
Many medical studies have shown that the biochemical responses of a formerly overweight person, such as the excessive insulin release when carbohydrates are eaten, are still quite different from a never-over weight person. In other words, you cannot eat what normal people eat and expect to stay thin.
So say to yourself over and over until you've got it through your rebellious head:
"My tendency to be overweight is one sign of a chronic metabolic disorder. My physiology doesn't handle certain kinds of foods as slim physiologies do. I mustn't try to compare my eating habits to those of a person who has never had a weight problem. Not now. Not ever."
"I have an illness, a lifelong illness. I can't cure it, but I can CONTROL it!"
Basic to controlling it is to understand that it is a permanent condition...about which you can do a great deal. Controlling it isn't all that difficult.
Diet Revolution 1972 pg 263
Dr. Atkins on "Maintenance"
The best decision is probably to stay pretty much on the very low carbohydrate diet on which you lost; only now you can feel free to deviate in small ways.
Diet Revolution 1972 pg 286
Dr. Atkins on Reasons why A ’72 Works so Successfully
Q. Once I get the weight off and am a normal person again, why can't I maintain this normal weight by merely eating normally?
A. Because you only look normal; inside your body is the same metabolic abnormality that made you overweight in the first place. This, by the way, is one of the key points of the whole book.
Other Great Dr. A Quotes in Diet Revolution 1972:
"One of the big reasons this diet works so successfully is because you eat protein and fat. And you eat them in just about the sixty to forty proportions in which they usually occur together in nature: in a reasonably lean cut of beef for example. Some people actually don't like fat. They do better on a low-fat diet, but I don't encourage a no fat diet, ever."
"The fat in the diet helps to keep you unhungry. It helps to stabilize your blood sugar level. And, as I've explained earlier, it helps to sneak off calories by the excretion of ketone bodies. Biochemically, remember that fat opposes the desired formation of ketone bodies with an efficiency of only 10%, compared to 58% in the case of protein and 100% in the case of carbohydrates.
A big advantage: it allows for enormous variety in your diet; that's vital.
Almost best of all it keeps you from feeling deprived."
"Both you and I would like to see the weight loss as rapid as possible and this diet does provide rapid weight loss. but it's even more important that it be as effortless as possible. I don't think dieting should be a hardship. I think the whole experience should be a pleasure. If an effortless dietary regime makes you get slimmer and the whole experience is pleasurable, you'll stay with it. And that's the only kind of a diet that's of the slightest use to you - one you can live with and enjoy for the rest of your life. A lot of adjectives have been applied to this diet but the one that best describes it is livable."
This diet is deliberately unbalanced to counteract the metabolic imbalance that causes people to get fat in the first place. (p2)
Most people eat less, but it's only because what they get on this diet so completely satisfies their hunger. They find they just can't eat as much as they used to. (p3)
Carbohydrate intolerance: Something is very wrong with the way their bodies handle sugar and other carbohydrates. These people are carbohydrate intolerant—due to a metabolic imbalance. We need a diet revolution in which carbohydrate intake is cut to fit the tolerance of carbohydrate intolerant people. (p4)
People and animals very likely can survive quite well on diets containing no carbohydrate because the body can also use fats and proteins directly as sources of energy. (p6)
Carbohydrates—not fat—are the principal elements in food that fatten people. They do this both by preventing you from burning up your own fat and by stimulating your body to make more fat and by being used to make that fat. Protein and fat combinations alone do not do this!!! (p7)
No Fixed Formula (p8)
One thing I have learned is that there's no fixed formula that works for everybody.
Proof that when we say we're doing what works for us as individuals, we are hitting the nail squarely on the head. That's the only way we can be successful if and only if we continue to do what works for us!
What I hope this book will do is steer you into an eating pattern that is best suited to you: your particular metabolism, tastes, habits, customs, likes, and dislikes.
No matter what the naysayers spout, if our chosen eating pattern is 1 or more meals a day, we are indeed following what Dr. A had envisioned for us b/c it's what is BEST suited for us as individuals!
Because if you have a weight problem, then you have a problem for life. We doctors know this, but it's amazing how few patients can accept this self-evident fact.
We've been around the block enough times to realize we do have a problem for life when it comes to our weight... and we KNOW exactly how to fix it ~ by STAYING 100% OP every single blessed day and let tomorrow take care of itself!
How much can you lose? pg 10
5-10 lbs week 1 & 2-5 lbs
Daily Weighing pg 262
You must make up your mind to get on the scale every morning, as regularly as you brush your teeth...So you see how vital it is to get on the scale every day and to make it an absolutely inviolable rule to go back to the first or second levels when you have reached the top of your 5 lb range. This way you can keep your weight within 5 pounds of your ideal, and without deprivation-since the basic diet [Induction] takes away hunger and allows you so many goodies.
Scales pg 289
Q: How often should I weigh myself?
A: Every day. It never hurts to be aware. This is a good habit to begin before you get to maintenance, because if you ever notice a small weight gain you would be likely to respond by promptly getting stricter with your diet.
Setting a Weight Goal pg 262
The first rule: decide exactly what you want to weigh the rest of your life. Don’t be easy on yourself about this. Don’t settle for anything less than the weight at which you look and feel your youngest and best.
If you were slim at twenty, perhaps that’s your best weight.
If you weren’t slim then, see the table of desirable weights on page 297-298 to get a rough estimate of what your best weight is. Don’t assume that you have a large frame and pick the highest weight.
I find that most people look at themselves through rose-colored glasses when it comes to deciding how much weight they need to lose. My estimate of what they need to lose is usually far more than theirs.
Staying at Induction Level Carbs longer than 1 year
Dr. Atkins’ talks about his patient Perry Zenlea who has an über carb metabolic processing disorder on pg 19:
Allergies to Carbohydrates pg 41
“Now he has been on a zero carbohydrate diet for over a year and has lost ninety-nine pounds...His metabolic resistance to losing is so great that it has never been possible for him to lose weight when we tried to add any carbohydrates at all to his diet.
So, he is still basically on the first week’s diet - biologically carbohydrate-free diet.”
If you are "allergic" to carbohydrates, carbohydrates taken into your body release a flood of surplus insulin in your bloodstream.
This doesn't mean that you are seriously ill. It simply means that your body overreacts to carbohydrates just as another person's may overreact to seafood. You don't break out in a rash, you break out in rolls of fat...
“Feed the NEED” with perfectly 100% OP Foods pg 31
“When in doubt ~ EAT!”
Too much insulin = Hunger pg 32
Virtually all overweight people have one very important disturbance in their metabolism. They produce too much insulin. And it is insulin that lowers the blood sugar and makes people hungry.
Selective eliminate those foods that trigger the release of insulin and the excessive hunger of the overweight person goes away.
That’s why I say – eat whatever it takes to satisfy your hunger – except insulin-stimulating foods and if you’re not certain whether or not you’re hungry, eat anyway!
Carbohydrates provoke Hunger pg 32
What people fail to realize is that while protein and fat have satiety value, carbohydrates actually provoke hunger by stimulating the insulin release that sends the blood sugar plummeting down.
People Overeat b/c of Metabolic Abnormality pg 34
It’s my opinion that overeating is not as psychological in origin as it’s cracked up to be. I don’t believe that many people want to eat huge quantities of food because they need the psychological balm that food provides. They overeat merely because their own metabolic abnormality makes them feel that degree of hunger.
Cheating pg 34
...if you cheat, if you start loading in carbohydrates, suddenly you’re starved. You hate yourself but you can’t stop eating. The pounds and bumps and bulges pile back. Up goes your weight, down goes your energy.
Eating When Upset & Any Kind of Hungry pg 35
"Every time you're upset I want you to go straight to the refrigerator and eat some protein food. I don't want to take away the role that food plays as a salver of injured feelings or a lifter of depression. I merely want you to make sure that the food is not carbohydrates."
Avoid being “any kind of hungry”. People who eat when they’re upset don’t worry me because on a protein/fat diet there’s satiety carry-over of 24 or even 48 hours. So even stuffing yourself one day on protein/fat isn’t so terrible, because invariably there’s diminished intake the following day, I have discovered.
What’s bad news is being hungry – “any kind of hungry,” emotional or physical. Every time a person has to contend with hunger the possibility of long-range success in weight loss becomes very questionable indeed.
Eating One meal a day pg 39
Eat a lot or a little pg 40
“You can eat a lot or a little and still lose weight without a moment’s hunger as long as you cut carbohydrates down low enough.”
60:40 ratio of Protein to Fat pg 132
One of the big reasons this diet works so successfully is because you eat protein and fat. And you eat them in just about the sixty to forty proportions in which they usually occur together in nature; in a reasonably lean cut of beef for example.
Low-Fat Diet pg 132
Some people don’t actual like fat. They do better on a low-fat diet, but I don’t encourage a no-fat diet, ever.
Last edited by Just Jo : Sun, Aug-19-18 at 06:14.