Part 11 (2/2)

Course correction: Follow the guidelines on fat intake to ensure that you're getting enough energy to maintain your metabolic rate. Don't follow a low-carb, low-fat diet! Follow the guidelines on fat intake to ensure that you're getting enough energy to maintain your metabolic rate. Don't follow a low-carb, low-fat diet!

Are you eating too many calories?

Although you don't have to count calories on Atkins, if you're overdoing the protein and fat, you may be taking in too many calories. We know, we said that you don't have to count calories on Atkins, and the vast majority of people don't, but you may need a reality check.

Course correction: See ”Savor, Don't Smother” on page 57 and refer to the recommended protein ranges on page 42. Women should shoot for a range of 1,500 to 1,800 calories a day, while men should aim for 1,800 to 2,200. Eat less if you're not losing weight. If you're accustomed to counting calories, you'll know what your range is. If not, a spot check at See ”Savor, Don't Smother” on page 57 and refer to the recommended protein ranges on page 42. Women should shoot for a range of 1,500 to 1,800 calories a day, while men should aim for 1,800 to 2,200. Eat less if you're not losing weight. If you're accustomed to counting calories, you'll know what your range is. If not, a spot check atwill tell you whether you're in the ballpark. (If you're losing nicely, don't worry about calories.) will tell you whether you're in the ballpark. (If you're losing nicely, don't worry about calories.) Are you counting grams of Net Carbs?

If you're just estimating, you may well be consuming too many carbs. Course correction: Course correction: Note the carb content of each item you eat in your diet journal. If you're right at about 20 grams of Net Carbs and not losing weight, make sure that you're not exceeding the recommended protein portions. Note the carb content of each item you eat in your diet journal. If you're right at about 20 grams of Net Carbs and not losing weight, make sure that you're not exceeding the recommended protein portions.

Are you eating 12 to 15 of your carb grams in the form of foundation vegetables?

If you're not, you may be constipated, which will obviously impact the numbers on your scale and tape measure. The fiber and moisture in vegetables also help you feel full so you'll eat less.

Course correction: To learn how to incorporate more foundation vegetables into your meals, see ”The Vegetable Challenge” on page 98. To learn how to incorporate more foundation vegetables into your meals, see ”The Vegetable Challenge” on page 98.

Are you consuming hidden carbs?

Unless you're reading the labels on all sauces, condiments, beverages, and packaged products, you might be unaware that you're consuming added sugars and other carbs. And do they add up fast!

Course correction: Eat nothing that you're not 100 percent sure contains no hidden carbs. Eat nothing that you're not 100 percent sure contains no hidden carbs.

Are you overdoing low-carb shakes and bars?

The limit is two a day in Induction for products with no more than 3 grams of Net Carbs.

Course correction: If you're having three or more shakes and/or bars a day, cut back to two. (This almost certainly means that you're not eating enough foundation vegetables.) If you're eating two, cut back to one. If you're having three or more shakes and/or bars a day, cut back to two. (This almost certainly means that you're not eating enough foundation vegetables.) If you're eating two, cut back to one.

Are you using more than three packets a day of noncaloric sweeteners?

Sweeteners themselves contain no carbs, but they're made with a powdered agent to prevent clumping, which contains somewhat less than 1 gram of carbohydrate per packet. Those small amounts can add up all too quickly when your total is 20 grams a day.

Course correction: Cut back to three packets. If that doesn't work, cut out any sodas sweetened with noncaloric sweeteners. Cut back to three packets. If that doesn't work, cut out any sodas sweetened with noncaloric sweeteners.

Are you really, truly drinking at least eight 8-ounce gla.s.ses of water and other fluids?

Fluid helps you feel full, so you're less likely to overeat.

Course correction: Keep track of your fluid intake, and aim for a minimum of 64 ounces. Keep track of your fluid intake, and aim for a minimum of 64 ounces.

Are you skipping meals and then getting ravenous before the next meal?

One reason we recommend a morning and afternoon snack is to keep you from getting so hungry that you lose the internal gauge that alerts you when you've eaten enough.

Course correction: Eat three meals and two snacks to keep your appet.i.te under control. Eat three meals and two snacks to keep your appet.i.te under control.

Are you taking over-the-counter (OTC) drugs that could slow your weight loss?

Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen (Motrin, Advil), naproxen (Aleve, Naprosyn), and ketoprofen (Orudis) cause water retention and may block fat burning. Other OTC drugs can also interfere with weight loss.

Course correction: Cut back on these drugs if possible. If you need further pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative anti-inflammatory remedies. Cut back on these drugs if possible. If you need further pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative anti-inflammatory remedies.

Are you taking prescription medications that could slow weight loss?

There are many pharmaceuticals that can interfere with weight loss. They include estrogens in hormone replacement therapies and birth control pills, many antidepressants, insulin and insulin-stimulating drugs, antiarthritis drugs (including steroids), diuretics, and beta-blockers.

Course correction: Speak to your doctor about whether you can use another prescription drug. Caution: Speak to your doctor about whether you can use another prescription drug. Caution: Do not go off or reduce the dosage of any drugs without medical consultation. Do not go off or reduce the dosage of any drugs without medical consultation.

Are you under stress?

Stress plays a profound role in weight loss efforts. When you produce a lot of the stress hormone cortisol, your body releases more insulin to buffer its effects. Insulin, as you now know, is the fat-storing hormone, and it deposits fat around the waist first. Insulin also causes sodium retention, which in turn makes you hold water. If your waist is as large as or larger than your hips, you may be particularly sensitive to cortisol, which is one reason why we recommend you take your measurements before you begin Atkins. Course correction: Course correction: Meditation, biofeedback, low-intensity exercise, and yoga are all known stress reducers. Meditation, biofeedback, low-intensity exercise, and yoga are all known stress reducers.

OTHER MEASURES OF SUCCESS.

What if you're not losing weight-or have lost very little-but have carefully reviewed all the questions and answers above and can honestly say that none apply to you? You may have not had any extra water (bloating) to start with and therefore didn't experience the usual water weight loss. But sometimes there's no explanation for slow weight loss. Your body has its own agenda and timetable. It isn't a duplicate of anyone else's body. In the long run, it nearly always responds to sensible management, but in the short run, it may decide to go its own way, for its own inexplicable reasons. Be patient. You can outwait it. After the first few weeks, you'll have adapted to the diet by switching your metabolism to burning fat and will start to lose weight.

Remember, too, that whittling off pounds is not the only way to measure success. Look at the other markers. Are you feeling better than you used to? Do you have more energy? If so, good things are happening to your body. Have you tried on those clothes that felt a little too tight just a couple of weeks ago and found them looser? Hopefully, you've followed our advice about measuring your chest, waist, hips, thighs, and upper arms. If you're eliminating inches, the scale will eventually catch up. It's a mistake to ignore this advice. You may be losing weight but building a little muscle. If so, that's great news. Your clothes will fit better, and the scale will soon catch up with the measuring tape.

Increasing your activity may be helpful as you move through the phases. Continue to take it easy in the first two weeks of Induction, but if you stay in this phase longer, you may decide that it's time to get moving. If you've been a bona fide couch potato for years, take it slowly. Perhaps a walk around the block after dinner is all you can manage now, but even small efforts can add up. If exercise has been an a.s.set for you in the past, it's time to switch to the ”on” b.u.t.ton for good. If you've always been active, think about ramping up your activity level a bit as your weight comes down. Many of you will find Atkins and exercise naturally complement each other.

READY TO MOVE ON? IT'S UP TO YOU By the end of your second week on Induction, it's decision time. Even if you got off to a rocky start, by the end of the second week you should have corrected any missteps and your results will show it. You should be losing weight and inches-although perhaps not as fast as you had hoped-and feeling energized. After the first week, low energy is very often a sign that you are not regularly consuming enough salt. Review the paragraphs about how to address sodium depletion in this chapter. Getting adequate salt also eliminates or minimizes other symptoms that may accompany switching to fat metabolism.

If you're not feeling satisfied with your meals and snacks, you're probably not eating enough protein and/or fat. Again, the combination will moderate your appet.i.te and boost your energy level. You may also be missing the filling benefit of fiber if you're not eating the recommended amount of foundation vegetables. Skipping meals or snacks may also increase the likelihood of giving in to cravings for sugary, starchy, and other unacceptable foods. As you now know, sugars and refined carbs block fat burning.

You know what to do. So just do it. Let go of the carbs! Instead of saying that Atkins is too restrictive, explore the great foods you can eat and fill yourself up so hunger doesn't overtake your good intentions. If you can stick to the program for just two weeks, you'll experience the Atkins Edge. Among its other beneficial effects, burning fat for energy moderates hunger and cravings. Without it, it's unlikely that you'll be able to realize your dream of a healthier, slimmer body.

DECISION TIME.

Based upon your experience in the last two weeks, plus your weight goal, you've come to one of the forks in the road. It's time to decide whether to stay in Induction or move on to Phase 2, Ongoing Weight Loss, or even to Phase 3, Pre-Maintenance. Having a large amount of weight to lose is a common reason to stay longer in Induction, as you'll lose a bit more quickly and consistently in this phase than in subsequent ones. If you're content for now with the Induction food choices, you should consider staying put. But as always, the choice is yours. On the other hand, if you're close to your goal weight, losing very quickly, or being tempted to stray because of limited food choices, it's time to move to OWL.

Don't make the mistake of staying in Induction too long just because you love how the pounds are peeling off. Eventually, it's important to move through the phases to ensure that you have cured yourself of your old habits and can reintroduce foods without halting your weight loss or provoking cravings. Losing weight fast is exhilarating, but it will likely be a temporary fix if you don't find your comfort zone for eating in the ”real world.” Deliberately slowing your rate of weight loss as you approach your goal will make it easier to make those lost pounds history-permanently. You needn't worry about any health risks of staying in Induction, but you do need to work on moving up the ladder so you can find your tolerance for carbs, whether it's 30, 50, 60, or more grams a day.

Move to OWL if...

- You're already within 15 pounds of your goal weight. It's important for you to move on to learn a new, permanent way of eating.- You're bored with your current food choices.- You've been in Induction for several months and are more than halfway to your goal. Again, it's important for most people to cycle through the phases.

You may choose to stay in Induction if...

- You still have more than 30 pounds to lose.

You should stay in Induction for now if...

- You still have a large amount of weight to lose.- You're still struggling with carb cravings.- You have not been fully compliant with Induction.- If you still have elevated blood sugar or blood pressure levels.- Your weight loss is slow and you aren't physically active.

Move on to Pre-Maintenance if...

- You're within 10 pounds of your goal weight and still losing at a brisk pace.

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