Hi everyone,
I really want to understand in detail how my body works on Atkins - this will help me finetune my diet - believe me I am very determined and never break a regime.
I am a male, 30y.o., 181cm (5'11") tall, currently 91kg (200lbs)
If anyone can please answer questions below I will be very grateful.
Here are some questions based on observations over 2 months:
1) Is there anything wrong with the reasoning/regimes below?
2) Any suggestions?
3) What's the correct explanation of the facts below?
Notes:
------
a) Have been doing Atkins 3 years ago - was losing very quickly.
b) I gained a lot after I stopped smoking 8 months ago.
c) Weight loss now is not apparent
d) All readings were taken with Tanita InnerScan Body Composition monitor (see below for available data).
e) Thoughout the course of this experiment all necessary vitamins and fiber (with probiotics) have been religiously taken.
f) Pure water intake has been 3+ litres per day.
g) Intensive exercise 5 days a week in the morning
MONTH 1
-------
I have been following a virtually carb-free (<7-10g of any carbs) diet of ca. 1800kcal a day for a month from 9 Jan to 8 Feb.
The foods have been chosen in such a way that the amount of fat (in gramms) in the diet was equal or exceeded the amount of proteins (in grams).
Findings:
---------
a) Ketostix indicated a very high rate of ketosis
b) Overall weight loss was insignificant - about 1kg (2.2lbs)
c) Fat/muscle redistribution was significant (loss of 4kg (9lbs) of fat, gain 3kg (6.5lbs) of muscle)
At the end of the period any changes to the body composition or body weight stopped - ketostix still indicated high rate of ketosis.
My reasoning was as follows: I am burning the fat I consume instead of fat stored in my body (still showing ketones), so I should switch to protein only diet to maintain muscle mass and burn stored fat for energy.
Here is what I did in month 2.
MONTH 2
-------
Again I have been following a virtually carb-free (<7-10g of any carbs) diet of ca. 1800kcal a day for a month from 9 Feb up until now.
This time a typical day's foods would be:
breakfast: 3 fried eggs, beef burger
lunch: 2 lambchops
dinner: 1 porkchop or 1 chicken leg
late snack: 70g of salami
Findings: see detailed data below
---------
a) Ketostix show no or little ketosis (could be due to all ketones released from stored fat being washed out of the body with the water intake)
b) No fat loss, any fluctuations in weight due to muscle mass changes (regained over the weekend when little or no exercise)
c) perceived fitness is better (i.e. I look more muscular - subjectively)
Am I doing something wrong or just reached a plateau - if so what should I do differently. What's wrong with the reasoning above?
0 - Date
1 - Body Mass (kg)
2 - Muscle Mass (kg)
3 - Bone Mass (kg)
4 - Fat Mass (kg)
5 - Body Fat (%)
6 - Body Water (%)
7 - Visceral Fat Rating (1-45 the less the better)
8 - Physique Rating (1-10 the more the sportier)
9 - Metabolic Age
10 - Basal Metabolism Rating (kcal)
___0_____1____2__3___4___5_____6___7_8_9__ 10
------------------------------------------ ----------------------------
09-Feb-07 92.6 69.6 3.6 19.4 21.0% 56.0% 7 2 34 2,162
11-Feb-07 92.7 69.5 3.7 19.5 21.0% 55.0% 7 3 34 2,169
12-Feb-07 93.3 71.6 3.6 18.1 19.4% 58.0% 6 4 31 2,212
13-Feb-07 92.2 70.9 3.6 17.7 19.2% 58.0% 5 5 29 2,220
14-Feb-07 91.1 68.2 3.6 19.3 21.2% 54.0% 7 2 36 2,113
15-Feb-07 91.6 69.2 3.6 18.8 20.5% 54.7% 6 2 33 2,150
16-Feb-07 91.3 70.1 3.6 17.6 19.3% 55.8% 6 5 29 2,175
17-Feb-07
18-Feb-07
19-Feb-07 91.2 69.4 3.6 18.2 20.0% 55.2% 6 2 31 2,154
20-Feb-07 91.3 69.9 3.6 17.8 19.5% 55.6% 6 5 30 2,170
21-Feb-07 92.0 70.5 3.7 17.8 19.4% 55.7% 6 6 29 2,189
22-Feb-07 92.4 70.5 3.7 18.2 19.7% 55.6% 6 6 30 2,191
23-Feb-07 92.9 71.1 3.6 18.2 19.6% 55.6% 6 6 30 2,208
24-Feb-07 92.9 71.9 3.7 17.3 18.6% 56.5% 6 6 27 2,232
25-Feb-07
26-Feb-07 91.7 69.9 3.6 18.2 19.8% 55.4% 6 5 31 2,170
27-Feb-07 90.6 69.1 3.6 17.9 19.8% 55.3% 6 5 31 2,143
28-Feb-07 89.9 68.4 3.6 17.9 19.9% 55.0% 6 5 31 2,123
01-Mar-07 90.4 69.0 3.6 17.8 19.7% 55.4% 6 5 31 2,141
I really want to understand in detail how my body works on Atkins - this will help me finetune my diet - believe me I am very determined and never break a regime.
I am a male, 30y.o., 181cm (5'11") tall, currently 91kg (200lbs)
If anyone can please answer questions below I will be very grateful.
Here are some questions based on observations over 2 months:
1) Is there anything wrong with the reasoning/regimes below?
2) Any suggestions?
3) What's the correct explanation of the facts below?
Notes:
------
a) Have been doing Atkins 3 years ago - was losing very quickly.
b) I gained a lot after I stopped smoking 8 months ago.
c) Weight loss now is not apparent
d) All readings were taken with Tanita InnerScan Body Composition monitor (see below for available data).
e) Thoughout the course of this experiment all necessary vitamins and fiber (with probiotics) have been religiously taken.
f) Pure water intake has been 3+ litres per day.
g) Intensive exercise 5 days a week in the morning
MONTH 1
-------
I have been following a virtually carb-free (<7-10g of any carbs) diet of ca. 1800kcal a day for a month from 9 Jan to 8 Feb.
The foods have been chosen in such a way that the amount of fat (in gramms) in the diet was equal or exceeded the amount of proteins (in grams).
Findings:
---------
a) Ketostix indicated a very high rate of ketosis
b) Overall weight loss was insignificant - about 1kg (2.2lbs)
c) Fat/muscle redistribution was significant (loss of 4kg (9lbs) of fat, gain 3kg (6.5lbs) of muscle)
At the end of the period any changes to the body composition or body weight stopped - ketostix still indicated high rate of ketosis.
My reasoning was as follows: I am burning the fat I consume instead of fat stored in my body (still showing ketones), so I should switch to protein only diet to maintain muscle mass and burn stored fat for energy.
Here is what I did in month 2.
MONTH 2
-------
Again I have been following a virtually carb-free (<7-10g of any carbs) diet of ca. 1800kcal a day for a month from 9 Feb up until now.
This time a typical day's foods would be:
breakfast: 3 fried eggs, beef burger
lunch: 2 lambchops
dinner: 1 porkchop or 1 chicken leg
late snack: 70g of salami
Findings: see detailed data below
---------
a) Ketostix show no or little ketosis (could be due to all ketones released from stored fat being washed out of the body with the water intake)
b) No fat loss, any fluctuations in weight due to muscle mass changes (regained over the weekend when little or no exercise)
c) perceived fitness is better (i.e. I look more muscular - subjectively)
Am I doing something wrong or just reached a plateau - if so what should I do differently. What's wrong with the reasoning above?
0 - Date
1 - Body Mass (kg)
2 - Muscle Mass (kg)
3 - Bone Mass (kg)
4 - Fat Mass (kg)
5 - Body Fat (%)
6 - Body Water (%)
7 - Visceral Fat Rating (1-45 the less the better)
8 - Physique Rating (1-10 the more the sportier)
9 - Metabolic Age
10 - Basal Metabolism Rating (kcal)
___0_____1____2__3___4___5_____6___7_8_9__ 10
------------------------------------------ ----------------------------
09-Feb-07 92.6 69.6 3.6 19.4 21.0% 56.0% 7 2 34 2,162
11-Feb-07 92.7 69.5 3.7 19.5 21.0% 55.0% 7 3 34 2,169
12-Feb-07 93.3 71.6 3.6 18.1 19.4% 58.0% 6 4 31 2,212
13-Feb-07 92.2 70.9 3.6 17.7 19.2% 58.0% 5 5 29 2,220
14-Feb-07 91.1 68.2 3.6 19.3 21.2% 54.0% 7 2 36 2,113
15-Feb-07 91.6 69.2 3.6 18.8 20.5% 54.7% 6 2 33 2,150
16-Feb-07 91.3 70.1 3.6 17.6 19.3% 55.8% 6 5 29 2,175
17-Feb-07
18-Feb-07
19-Feb-07 91.2 69.4 3.6 18.2 20.0% 55.2% 6 2 31 2,154
20-Feb-07 91.3 69.9 3.6 17.8 19.5% 55.6% 6 5 30 2,170
21-Feb-07 92.0 70.5 3.7 17.8 19.4% 55.7% 6 6 29 2,189
22-Feb-07 92.4 70.5 3.7 18.2 19.7% 55.6% 6 6 30 2,191
23-Feb-07 92.9 71.1 3.6 18.2 19.6% 55.6% 6 6 30 2,208
24-Feb-07 92.9 71.9 3.7 17.3 18.6% 56.5% 6 6 27 2,232
25-Feb-07
26-Feb-07 91.7 69.9 3.6 18.2 19.8% 55.4% 6 5 31 2,170
27-Feb-07 90.6 69.1 3.6 17.9 19.8% 55.3% 6 5 31 2,143
28-Feb-07 89.9 68.4 3.6 17.9 19.9% 55.0% 6 5 31 2,123
01-Mar-07 90.4 69.0 3.6 17.8 19.7% 55.4% 6 5 31 2,141
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Blimey, that's a bit complicated but I'll have a go just at the big picture.
Month 1: From the first off you are not eating enough calories. You are keeping to a v low rate of carbs, maybe not enough for your fibre needs though. You are not showing any veggies in your diet, or any dairy. These are essential for your vitamins and calcium intake. Supplements are not enough as they are not pure enough and are generally artificially made. Your protein/fat level is not right, it should be 70% fat, 20% protein, 10% carbs. NEVER switch to a protein only diet, you will get very sick very quickly (protein starvation). You need the fat, not only for energy but for your EFAs and fat soluble vitamins. As you have already sussed for yourself you are gaining muscle and losing fat so your weight might not change significantly but your metabolic rate will increase.
Month 2: Again, not enough calories, you should be having at least 2500-3000 calories if your fat is high enough. You are having too much protein and the excess protein is converting to glucose because it is not being used, this will be stored as fat. As you are making fat not using it your ketones will not be produced. Salami contains too much salt and preservatives and often hidden sugars. Again, no veggies are shown, they are not optional, they are essential. Choose green dense veggies and red veggies for optimum nutritional value with lowest carbs.
Water intake is fine at 3L a day, this can reduce the ketones shown on the sticks, if the stick is too dark it shows you are not drinking enough. Ketosis gives you a raging thirst at first.
Maybe you are doing too much exercise, it is not essential to go all out every day.
Hope this helps some. Anything else, please ask. I am a seasoned Atkins eater, it is my WOL now, not for weight loss but for continued health.
Month 1: From the first off you are not eating enough calories. You are keeping to a v low rate of carbs, maybe not enough for your fibre needs though. You are not showing any veggies in your diet, or any dairy. These are essential for your vitamins and calcium intake. Supplements are not enough as they are not pure enough and are generally artificially made. Your protein/fat level is not right, it should be 70% fat, 20% protein, 10% carbs. NEVER switch to a protein only diet, you will get very sick very quickly (protein starvation). You need the fat, not only for energy but for your EFAs and fat soluble vitamins. As you have already sussed for yourself you are gaining muscle and losing fat so your weight might not change significantly but your metabolic rate will increase.
Month 2: Again, not enough calories, you should be having at least 2500-3000 calories if your fat is high enough. You are having too much protein and the excess protein is converting to glucose because it is not being used, this will be stored as fat. As you are making fat not using it your ketones will not be produced. Salami contains too much salt and preservatives and often hidden sugars. Again, no veggies are shown, they are not optional, they are essential. Choose green dense veggies and red veggies for optimum nutritional value with lowest carbs.
Water intake is fine at 3L a day, this can reduce the ketones shown on the sticks, if the stick is too dark it shows you are not drinking enough. Ketosis gives you a raging thirst at first.
Maybe you are doing too much exercise, it is not essential to go all out every day.
Hope this helps some. Anything else, please ask. I am a seasoned Atkins eater, it is my WOL now, not for weight loss but for continued health.
|
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Thanks very much for the reply
A couple of questions:
1) 70%/20%/10% Fatr/protein/carbs - is it caloriewise or gramwise?
if caloriewise then for 2400kcal diet it would be 190g fat/120g protein/60g carbs - isn't that too much carbs for the fast fat loss?
2) I read somewhere that one needs to eat about 1g of protein per 1lb of body weight to maintain muscle mass, which would make my necessary intake 200g - how does this go with the ratios above? (Or should it be per 1lb of muscle mass?)
3) Fiber - I am taking 2 tbsp of psyllium husks + probiotics (maxicol) twice a day - is this enough?
4) Veggies - what veggies would you recommend for the first few months?
5) Too much exercise - what is the danger of that? - I am actually feeling quite well - I do different kinds - some machines+swim on monday/friday, bodypump on tuesday/thursday, yoga on wednesday - is it balanced?
Thanks again for eveyone's help
A couple of questions:
1) 70%/20%/10% Fatr/protein/carbs - is it caloriewise or gramwise?
if caloriewise then for 2400kcal diet it would be 190g fat/120g protein/60g carbs - isn't that too much carbs for the fast fat loss?
2) I read somewhere that one needs to eat about 1g of protein per 1lb of body weight to maintain muscle mass, which would make my necessary intake 200g - how does this go with the ratios above? (Or should it be per 1lb of muscle mass?)
3) Fiber - I am taking 2 tbsp of psyllium husks + probiotics (maxicol) twice a day - is this enough?
4) Veggies - what veggies would you recommend for the first few months?
5) Too much exercise - what is the danger of that? - I am actually feeling quite well - I do different kinds - some machines+swim on monday/friday, bodypump on tuesday/thursday, yoga on wednesday - is it balanced?
Thanks again for eveyone's help
|
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1. Generally I try to stick to caloriewise. I see what you mean that 60g can be a lot, but after the induction stage of Atkins the carb amount goes up from 20g to about 50-60g, even up to 100g depending on your tolerance of them. If you want to stay at induction level try and hover around 10-20g of carbs a day.
2. Can't help you there, I'm not an athlete or even go to the gym, just a walker.
3. 2tbsp psyllium + probiotic is great.
4. Veggies: broccoli, cauliflower, green salad, spinach, cabbage, onions, tomatoes, courgettes, mushrooms are all OK, basically avoid starch veg such as potatoes, sweetcorn, swede, peas, beans. You can gradually add some of these back (but not old potatoes, the odd baby potato will be fine).
5. Re: your exercise routine, don't overdo it, I just feel that unless you are a competitive sportsperson that intensive 5 days a week might be alittle obsessive, but if you feel OK with it carry on.
Just a question now, have you read Dr Atkins book or are you trying to do your 'own version' of Atkins. I'm not trying to be funny or anything but most people think they are 'doing Atkins' but have never even read the book and think the plan is all steak and eggs fried in butter, when in fact that couldn't be further from the truth. They don't follow the plan properly, don't lose weight or feel ill and then blame the diet. I would recommend that you read the book if you haven't already done so and can give you the addys of a few support sites that have thousands of Atkins followers who have been very successful. They may be able to help you with your fitness questions. All the best.
2. Can't help you there, I'm not an athlete or even go to the gym, just a walker.
3. 2tbsp psyllium + probiotic is great.
4. Veggies: broccoli, cauliflower, green salad, spinach, cabbage, onions, tomatoes, courgettes, mushrooms are all OK, basically avoid starch veg such as potatoes, sweetcorn, swede, peas, beans. You can gradually add some of these back (but not old potatoes, the odd baby potato will be fine).
5. Re: your exercise routine, don't overdo it, I just feel that unless you are a competitive sportsperson that intensive 5 days a week might be alittle obsessive, but if you feel OK with it carry on.
Just a question now, have you read Dr Atkins book or are you trying to do your 'own version' of Atkins. I'm not trying to be funny or anything but most people think they are 'doing Atkins' but have never even read the book and think the plan is all steak and eggs fried in butter, when in fact that couldn't be further from the truth. They don't follow the plan properly, don't lose weight or feel ill and then blame the diet. I would recommend that you read the book if you haven't already done so and can give you the addys of a few support sites that have thousands of Atkins followers who have been very successful. They may be able to help you with your fitness questions. All the best.
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Thanks again for the reply:
Re: Dr Atkins' book - I do own it - I read about 3 years ago and did the diet then quite successfully. Then I fell off the wagon from the maintenance phase - family trouble etc...
This time however, I didn't re-read the book. I normally like to understand why I am doing things so I decided to follow the diet from what I remembered and learned and apply my own reasoning when appropriate.
I admit that I got it wrong with the high-protein bit, but I think I started off correctly. So back to the book and correct ratios now.
Re: Dr Atkins' book - I do own it - I read about 3 years ago and did the diet then quite successfully. Then I fell off the wagon from the maintenance phase - family trouble etc...
This time however, I didn't re-read the book. I normally like to understand why I am doing things so I decided to follow the diet from what I remembered and learned and apply my own reasoning when appropriate.
I admit that I got it wrong with the high-protein bit, but I think I started off correctly. So back to the book and correct ratios now.
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Hi genekh,
from my experience, the Atkin's diet can work for people - that's why it's so popular. But I would advise that you are careful with it and consider what the foods you put into your body could do to you.
Besides this, I can recommend a perfectly valid and 100% guaranteed way to lose weight if that is your main goal:
1. Do cardio exercise atleast every second day for atleast 30 minutes
2. Drink MORE water
3. Eat everything in moderation - allow a diet that suits your lifestyle, but don't over do it in any one of the food groups.
4. Strength train once per week (30 - 60 minutes) - increases metabolic rate, heart size etc. countless benefits
There you have it.
But if you like the Atkins diet, and if it works then keep doing whatever you like.
www.ultimate-well-being.com
from my experience, the Atkin's diet can work for people - that's why it's so popular. But I would advise that you are careful with it and consider what the foods you put into your body could do to you.
Besides this, I can recommend a perfectly valid and 100% guaranteed way to lose weight if that is your main goal:
1. Do cardio exercise atleast every second day for atleast 30 minutes
2. Drink MORE water
3. Eat everything in moderation - allow a diet that suits your lifestyle, but don't over do it in any one of the food groups.
4. Strength train once per week (30 - 60 minutes) - increases metabolic rate, heart size etc. countless benefits
There you have it.
But if you like the Atkins diet, and if it works then keep doing whatever you like.
www.ultimate-well-being.com
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Ok heres my 2cents.
Firstly, the things that the machine measures is no way 100% accurate and just an estimate, there are many thing that may adversly effect it.
On the ketones, it means your body is burning protein as there is no other fuels in the body.
your going WAYY overboard with no carbs. Carbs are ESSENTIAL.
carbs, whether simple or complex, is the main source of fuel needed by the body, it is eventually broken down to glucose where energy is created. I dont see how carbs could significantly put weight on you as the body stores only 1% compared to fat which is around 18%.
Protein is essential and an excess of it is simply excreeted as urine. So really, you should limit obviously the saturated fats you consume, and then you will see a difference.
Sorry if i wasnt to the point but im rushing a tad
Firstly, the things that the machine measures is no way 100% accurate and just an estimate, there are many thing that may adversly effect it.
On the ketones, it means your body is burning protein as there is no other fuels in the body.
your going WAYY overboard with no carbs. Carbs are ESSENTIAL.
carbs, whether simple or complex, is the main source of fuel needed by the body, it is eventually broken down to glucose where energy is created. I dont see how carbs could significantly put weight on you as the body stores only 1% compared to fat which is around 18%.
Protein is essential and an excess of it is simply excreeted as urine. So really, you should limit obviously the saturated fats you consume, and then you will see a difference.
Sorry if i wasnt to the point but im rushing a tad
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| matt182 wrote: |
| Ok heres my 2cents.
Firstly, the things that the machine measures is no way 100% accurate and just an estimate, there are many thing that may adversly effect it. On the ketones, it means your body is burning protein as there is no other fuels in the body. your going WAYY overboard with no carbs. Carbs are ESSENTIAL. carbs, whether simple or complex, is the main source of fuel needed by the body, it is eventually broken down to glucose where energy is created. I dont see how carbs could significantly put weight on you as the body stores only 1% compared to fat which is around 18%. Protein is essential and an excess of it is simply excreeted as urine. So really, you should limit obviously the saturated fats you consume, and then you will see a difference. Sorry if i wasnt to the point but im rushing a tad |
First off ketones are produced in the breakdown of FAT not protein, if there are no carbs in the diet or stored in the body and adequate protein is in the diet then the body will work on the dietary protein first and then dietary fat and if it still needs more fuel, body fat. That is why, with the Atkins it is essential to have a high fat intake and an adequate protein intake. It is a myth that the body 'cannibalises' itself. This was put about by anti-Atkins naysayers who don't understand the physiology of the human body.
Second, carbs make you fat because when consumed in excess they are converted into fat under the influence of insulin by the liver and stored in fat cells. Excess fat not in combination with carbs in the diet is not stored but excreted. Also, each gram of carb stored in the muscle as glycogen carries with it 3 grams of water, storing a lot of glycogen means a lot of water weight, this is why weight loss in the first week of Atkins is so dramatic, they glycogen is used up and the water released. After the first 3 days ketosis kicks in and it is fat burning all the way.
Thirdly, carbs are not essential, they are empty calories, they have no nutritional value unlike essential proteins and essential fats. The body can cope very well without carbs, in fact the heart runs better and more efficiently with ketones than glucose. The only carbs the body needs is a little bit of fibre to keep the gut bulked out, but I find that a dose of good fat like coconut oil is more beneficial in that area.
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i new i was wrong about the ketones 
Sounds like your pro atkins. The scientific juryâs still out on whether low-carb diets really do burn fat and most experts agree more research is needed to identify the long-term health risks and benefits.
Most experts also worry about the dangers of encouraging people to eat less fruit and veg â thereâs overwhelming evidence that these foods can protect us from a host of diseases including cancer.
Sounds like your pro atkins. The scientific juryâs still out on whether low-carb diets really do burn fat and most experts agree more research is needed to identify the long-term health risks and benefits.
Most experts also worry about the dangers of encouraging people to eat less fruit and veg â thereâs overwhelming evidence that these foods can protect us from a host of diseases including cancer.
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| Tags: basal metabolism, Atkins Diet, metabolism, Exercise, Fitness, smoking, muscle, period, weight, basal | ||
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