[hHwJ229h]

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.

[thomaskkk]

Have you read the book? It explains it pretty well in there.

I've been on ketosis for 2 weeks now and I am starting to stall and feel hungry Well for one thing, not getting enough fat will make you hungry and unsatisfied.

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 Is that all you eat? First of all, 900 calories isn't nearly enough. Secondly, if that's all you're eating, you're missing out on all the vegetables you need.

Help me understand so I can feel comfortable adding more fat to my diet. Well you're eating olive oil now, that's a safe form of fat. High fat doesn't mean you have to eat a bowl of bacon covered in cheese.

[TeemFilla]

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

[hHwJ229h]

Ok so I didn't read the book. I jumped right into eliminating carbs.

I will add almond butter to my diet this week (2TBSP's a day). I also need to read the book. I'm going to stick with the protein shakes (not atkins - gold standard which has 1g carb and almost no fat just 24g of protein). I want to fuel my muscles cuz I do strength training. It might be possible my body is going into starvation mode and that is why the ketostix dont turn purple anymore. Hopefully by adding this extra fat calories to my diet my body will go out of starvation mode.

I will start adding vegetables after this week is over.

Thanks for your replies I will let you know the results.

[TeemFilla]

Nuts and seeds aren't added until the 3rd week of On Going Weightloss (OWL), Joe... you really would do better to add a tossed salad with some extra virgin olive oil vinegrette, some olives, an avocado and yes, even butter. If you're eating good lean protein at every meal and snack (that's three meals and snacks as needed) you would be fueling your body better for your workouts. The shakes are ok (the one you described) and, IMHO, GOOD when body building... they certainly won't hurt you or your diet. But your body needs real food to function... and 900 calories isn't enough, expecially for body building (and I bet you know that).

Are you preparing for a competition? Is your body fat already within a normal range and you're trying to make it lower? How much overweight are you? At the lower end of your weight loss you can't expect more than 1/2# to a pound a week (for men).

If you're still determined to do the Atkins diet, please read more about it. It's not about eliminating carbs at all... there's a lot more to it and we NEVER totally eliminate carbs.

Tril

[thomaskkk]

If you're building muscle, make a salad from raw spinach instead of lettuce. It's what I do(or I mix the two), and the spinach has a lot of nutrients and vitamins that are much more helpful than lettuce, especially to a bodybuilder. Plus it's 1 net carb for nearly 3 cups.

[hHwJ229h]

As of Sat 10/18 I weigh 125.2lbs 15.4% body fat according to my tanita inner scan body fat scale. I am 5ft 4. (3 weeks ago I wieghed 140lbs with 18.6%body fat). My goal I have in my head is 8%body fat/115lbs or until I see my ab muscles. I am not preparing for competition I just cannot stand the fat I have on my lower abdomin and thighs. I also would like more muscle but its the fat that I have that is making me miserable. I want to loose at least 3 lbs a week. (I was loosing almost a pound a day the last 2 weeks). The fact that I have stalled is making me mad but I have to stay the course. The good news is even though my wieght has stalled the scale is showing that my body fat percentage is droping. The reading may be inaccurate but it gives me hope to press on.

(I had 1tbs of almond butter today and I'm continuing to cook with olive oil). I also added hard boiled eggs to my diet. I drink 2 protein shakes inbetween my 3 meals which consists of either Ahi tuna simmered in olive oil or herb chicken breast simmered in olive oil or hard boiled eggs. I am starting to feel hungry the ketosis seems to wearing off. (I love being on ketosis where I had to force myself to eat). I still have bad breath and the stick does turn a very very light purple I'm going to stay this course and add spinach to my diet this Saturday even if the scale says I've gained wieght. My body is yearning for nutrients. I wish i had time to read the book. Today I ate a little over 1000 calories. I'm shooting for 1100 calories a day.

One more thing, I haven't done a number 2 in a week and a half. Any suggestions on that?

[thomaskkk]

Yeah, some more fiber.

[TeemFilla]

Except, for the last two weeks all he's had to eat is protein shakes (he'll pee the waste from these) and skinless chicken breasts. He hasn't been eating any veggies (so no undigestable fiber). He probably isn't consitipated... he just doesn't have any, um.. waste. No intake = no output.

Tril

[TeemFilla]

LOL... what a funny conversation! True carnivores are rare so I'm not sure what their scat is like. I know animals like foxes and coyotes are omnivores. It sounds gross but on our walks we will often stop to see what the resident female coyote has been eating. LOL And, I'd MUCH rather deal with a wild animal's scat than a farm animal or pet's. Wild has no odor in my experience. Herbivores, like cows, have the WORST smelling ____, IMO.

Tril

[hHwJ229h]

Wow, now you've got me scared. I don’t really feel toxic or sick or bloated. I feel nothing. But I am concerned. I'm going to take some psyllium husks caps right now and eat some spinach for dinner today. I just hope I dont gain weight. Fiber makes you bloat.

[thomaskkk]

No it doesn't...

[hHwJ229h]

The first time I took Psyllium Husk I bloated up like a balloon then had the runs. (I think I took to much).

Anyways I added spinach and romaine lettuce to my diet after eating strictly skinless chicken w/olive oil, eggs, ahi tuna w/olive oil, spanish sardines, and protein shakes for the past 11 days. (I accidentely had 1tbs of almond butter but found out its a no no on induction). Also started taking psyllium husk w/ water. For some reason the spinach and romaine lettuce tasted very sweet to my taste buds, it was strange. (It had no dressing on it).

I still haven't yet done a number 2 its been 12 days. Hopefully I will go by the end of the week after the spinach and pysllium husk kicks in. I want to avoid using laxatives heard bad things about it. I don't feel constipated or bloated.

[TeemFilla]

Joe... take a look at this, please. http://www.atkins.com/Program/FourPh...kMealPlan.aspx

I don't follow it, but it's a great visual to see what you should be eating. Select food choices instead of the shakes and bars and you'll have a pretty good Induction menu. I like how it counts the carbs for you.

Tril

[hHwJ229h]

I just wieghed myself this morning and I've only lost half a pound this entire week. I'm so upset! The only thing I added to my diet this week was spinach and romaine lettuce (a small fist full for lunch and dinner). (I did have 2tbsp almond butter one day). It is now hard for me to do cardio because I've been on this induction phase for 2 weeks. But I am still able to lift wieghts. I want to loose 11 more lbs of body fat. The ketostix aren't turning purple either. Any ideas on how to get-off this stall.

[Rx-Ultram]

Any stall I ever had back in 2004 when I lost 98 lbs in 10 months using Atkins was ended by upping my fat intake. I drank black coffee. I started adding creamer to my coffee to end stalls.

[TeemFilla]

[hHwJ229h]

Thanks for the advice. I'll monitor my body fat % and take measurements rather then just looking at my weight. But I am impatient. So I started taking hydroxycut today to speed up the fat loss. What laxatives do you recommend, I'm looking for a safe one and one that is Atkins friendly. As of this morning I weigh 124.6lbs 14% body fat. My arms, shoulders and chess are tonning up. But I seem to have a lot of fat on my mid-section and thighs. I'm hoping by loosing 11lbs of fat I will be able to see my abs and my thighs will tone up. I'll suck it up and do the cardio - it just drains me after working a full day. I'm alright with weight lifting since its short burst of intensity but the cardio is drawn out and sucks the life out of me. I was able to do cardio fine for the first week and a half but now its difficult. I drink at least 2.2 liters of water a day usually twice that amount.

[hHwJ229h]

Wow I finally had a bm last night, actually twice, after 2 weeks. And without the use of laxatives. I took psyllium husk powder, flaxseed oil, ate a lot more vegetables, and drank this natural laxative tea. I have to say I did feel bloated and I actually did start to gain back some weight because I was eating more carbs (all from veggies) and eating more then my usual 900 calories a day (the flaxeed oil alone is high in calories). But I had 2 bm's last night and all that seemed to change. I weighed myself this morning at the usual time and my net lost is 1lb after 2 days of eating more veggies. But I'm not getting my hopes up to much because my bf % went down .01% But I feel much lighter, detoxified, and no longer bloated. I'm very happy now that I am eating sundried tomatoes, olives, broccoli, snow peas, green peppers, and vegetable juice. Today I'm going to eat an avacado. I just have to stick to under 20 grams of these delicous carbs for one more week and begin phase 2. It's very easy to go overboard when you introduce new food, esp those snow peas, they are fun to eat. I think I'm also going to do cardio first thing in the morning before I eat starting tomorrow. I'm hoping to loose at least 3lbs this weeks.

[hHwJ229h]

I broke down today. I ate 2 choco chip atkins advantage gronola bars right after my chicken salad lunch. (It says it can be used in all phases but lets face it that’s not true) -that just gave me an excuse to eat it.

Each bar was: 200 Calories, 8g Fat, 18g total Carbs, 6g dietery fiber, 1g sugar, 17g protein.

I'm so bad! 3 strikes for me:

1. I overate,
2. It contained fake gronola (some sort of soy and oat flour mixture), chocolate, and a bunch of chemicals which I don't know how will effect my weight gain.
3. My craving for chococlate, sugar, and carbs are back. I have to get myself under control. There is halloween candy all over the office at work and whats worse is there are bakeries all over the place outside my office which is located in downtown SF.