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**TeemFilla** · 10-19-2008, 11:21 PM

I'm a newbie. I've been on ketosis for 2 weeks now and I am starting to stall and feel hungry. My diet consists of protein shakes (only 1 carb) and herb skinless chicken breast stir fried with 1 tsp of olive oil. About 900cal a day. I do strength training 4 times a week and 15 min of interval training on the eleptical 5 days a week. So I'm following the Atkins diet very well except eating the fat. So here is my question. While on ketosis our bodies are burning fat for energy instead of carbs. So why eat fat? Our bodies would be burning the fat we eat instead of the fat that is stored in our bodies? Help me understand so I can feel comfortable adding more fat to my diet.

Okay... before I go into why you need to eat fat on a low carb diet, let me just say that what you described (protein shakes and chicken) is NOT Atkins. It's not even close to Atkins. Protein shakes aren't on the Induction list... and if you're drinking the Atkins shakes they're not intended to replace a meal. On the Atkins website they say this about their products (shakes and bars): "Whether you’re trying to lose weight, maintain weight or live a healthier life, each delicious snack is a nutritious and convenient way to help you reach your goals." Emphasis is mine. These are snacks, not meals. If you're making your own from protein powder... again... that's not Atkins. This isn't a generic low carb diet where you can anything you want so long as you stay within a certain carb limit. You can't eat 10 carbs in a mini pnb cup and consider yourself "on plan" so long as you don't eat any more carbs that day. Vegetables are an important part of the Atkins diet. If you're not eating 12 to 15 net grams of carb (in Induction... more in OWL) then you're not following Atkins.

Ok... now to answer your question regarding fat intake.

From the FAQ here on this site... "So to avoid depriving our bodies of both fats and carbohydrates at the same time, we often have to consciously add fats to our diet. Trying to eat a low-fat or reduced-fat diet along with a low-carb diet is almost a sure recipe for failure. It may appear to be effective, at least for a while. You may lose some weight, but despite cutting your carbohydrates down to almost zero you probably won't lose as much as you would if you were eating more fat. You surely won't feel nearly as good as you would if you ate more fat. And you may even end up falling by the wayside along with those people who say "Oh, I tried that, and it didn't work for me."

From the FAQ on the Atkins website:

"Can I do a low-fat version of Atkins?

Fat is the mechanism that makes controlled carbohydrate weight loss work. The Atkins Nutritional Approach teaches you how to use fat to your advantage. When you are doing Atkins, fat is your friend not only because it is satiating but because it slows down the release of glucose into the blood. By moderating blood sugar swings, fat reduces carbohydrate cravings. Dietary fat, in combination with controlled carbohydrate consumption, accelerates the burning of stored body fat. When your body uses fat, rather than glucose for fuel, the metabolic process is called lipolysis.

However, you do want to eat good fat, Natural, healthy fat is found in olives and olive oil, seeds, nuts, seed and nut oils and butters, avocado, and oily fish such as salmon, sardines and mackerel. Saturated fat, found in meats, butter and coconut oil, poses little risk in the Induction and Ongoing Weight Loss phases of the program. You will burn both dietary fat and body fat for energy. However, when you reach Pre-Maintenance and Maintenance and are no longer in a primarily fat-burning mode, it is prudent to reduce saturated fats and keep good fats in your diet.

The kinds of fat you should avoid are chemically altered, processed hydrogenated oils, such as most margarine and shortening. Look for cold-pressed or expeller-pressed oils, and store them in a dark, cool place to keep them from going rancid or oxidizing. High heat changes the molecular structure of the cell and will transform even a good fat into a trans fat so be sure not to burn oil or allow it to smoke while cooking.

People who try to do their own low-fat version of Atkins will not only find themselves hungry, they also will not achieve the weight loss results of those who consume healthy fats."

Get the book... read it... and THEN do the diet.

Tril

10-19-2008, 11:21 PM	#3
TeemFilla Join Date Oct 2005 Posts 491 Senior Member	I'm a newbie. I've been on ketosis for 2 weeks now and I am starting to stall and feel hungry. My diet consists of protein shakes (only 1 carb) and herb skinless chicken breast stir fried with 1 tsp of olive oil. About 900cal a day. I do strength training 4 times a week and 15 min of interval training on the eleptical 5 days a week. So I'm following the Atkins diet very well except eating the fat. So here is my question. While on ketosis our bodies are burning fat for energy instead of carbs. So why eat fat? Our bodies would be burning the fat we eat instead of the fat that is stored in our bodies? Help me understand so I can feel comfortable adding more fat to my diet. Okay... before I go into why you need to eat fat on a low carb diet, let me just say that what you described (protein shakes and chicken) is NOT Atkins. It's not even close to Atkins. Protein shakes aren't on the Induction list... and if you're drinking the Atkins shakes they're not intended to replace a meal. On the Atkins website they say this about their products (shakes and bars): "Whether you’re trying to lose weight, maintain weight or live a healthier life, each delicious snack is a nutritious and convenient way to help you reach your goals." Emphasis is mine. These are snacks, not meals. If you're making your own from protein powder... again... that's not Atkins. This isn't a generic low carb diet where you can anything you want so long as you stay within a certain carb limit. You can't eat 10 carbs in a mini pnb cup and consider yourself "on plan" so long as you don't eat any more carbs that day. Vegetables are an important part of the Atkins diet. If you're not eating 12 to 15 net grams of carb (in Induction... more in OWL) then you're not following Atkins. Ok... now to answer your question regarding fat intake. From the FAQ here on this site... "So to avoid depriving our bodies of both fats and carbohydrates at the same time, we often have to consciously add fats to our diet. Trying to eat a low-fat or reduced-fat diet along with a low-carb diet is almost a sure recipe for failure. It may appear to be effective, at least for a while. You may lose some weight, but despite cutting your carbohydrates down to almost zero you probably won't lose as much as you would if you were eating more fat. You surely won't feel nearly as good as you would if you ate more fat. And you may even end up falling by the wayside along with those people who say "Oh, I tried that, and it didn't work for me." From the FAQ on the Atkins website: "Can I do a low-fat version of Atkins? Fat is the mechanism that makes controlled carbohydrate weight loss work. The Atkins Nutritional Approach teaches you how to use fat to your advantage. When you are doing Atkins, fat is your friend not only because it is satiating but because it slows down the release of glucose into the blood. By moderating blood sugar swings, fat reduces carbohydrate cravings. Dietary fat, in combination with controlled carbohydrate consumption, accelerates the burning of stored body fat. When your body uses fat, rather than glucose for fuel, the metabolic process is called lipolysis. However, you do want to eat good fat, Natural, healthy fat is found in olives and olive oil, seeds, nuts, seed and nut oils and butters, avocado, and oily fish such as salmon, sardines and mackerel. Saturated fat, found in meats, butter and coconut oil, poses little risk in the Induction and Ongoing Weight Loss phases of the program. You will burn both dietary fat and body fat for energy. However, when you reach Pre-Maintenance and Maintenance and are no longer in a primarily fat-burning mode, it is prudent to reduce saturated fats and keep good fats in your diet. The kinds of fat you should avoid are chemically altered, processed hydrogenated oils, such as most margarine and shortening. Look for cold-pressed or expeller-pressed oils, and store them in a dark, cool place to keep them from going rancid or oxidizing. High heat changes the molecular structure of the cell and will transform even a good fat into a trans fat so be sure not to burn oil or allow it to smoke while cooking. People who try to do their own low-fat version of Atkins will not only find themselves hungry, they also will not achieve the weight loss results of those who consume healthy fats." Get the book... read it... and THEN do the diet. Tril
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