Has anyone heard of cortislim? Is anyone using it with their induction
phase. I’ve been hearing so much about it on the radio, and I was wondering
if anyone had used it and what kind of success they were having.
RANDOLPH JONES
Well I had laid low for a few days lots going on in my personal
life..mostly sad right now and I didn’t find it necessary to turn to
food as I normally would..its nice to be back again..
Barbara From Massachusetts
No I am not cheating and yes I have upped my intake of water per day.
I know I am losing inches because I was in a struggling 46 waist now
I am in a loose 44 waist, so that’s encouraging. I don’t expect to
lose it over night it took time to put it on and may take longer to
take it off but it is coming off. If I can quit smoking 3 to 4 packs
of cigs a day for 40 years then I certainly can do this I just have
to be more patient. I appreciate the support and good luck to you
all….John
This is a request to everyone to PLEASE trim your posts. When you don’t,
the letters get longer and longer and there’s a lot of stuff to scroll
through. It especially makes it difficult for those of us on digest. Just
include a bit of the message you are responding to and your answer. If you
don’t know how to trim, contact me privately and I’ll tell you how. It’s
simple — and it makes such a difference to the rest of us! Thank you.
Sherry
Jane~ What is the minimum/maximum amount of calories to help with loss? And
you said your husband wasnt’ getting enough fat! How much is not enough???
Thanks, Sharon
Someone on one of the lists I was on emailed the Atkins Center once to ask what
percentages we should
aim for in Induction… They replied that in addition to consuming close to 20
carbs per day and ensuring that the bulk of them come from veggie sources, we
should aim for 65% fat, 30% protein and 5% carb…
So that is the percentages I aim for in our daily food intake. As far as the
minimum/maximum amount of calories to help with loss, it depends on how much you
weigh. fitday.com will calculate the minimum for you when you input your
weight. Check the activities section and it will show you what your basal
calories burned for the day are. Below is the article I read about the
calories. I do not remember where I got it from, but I have included the
author’s name.
hope this helps
Jane
Atkins: Count Carbs? Count Calories? What Gives?
By Regina Schumann
Induction
When you first start Induction, you’re told again and again not to count
calories! For the most part, this is good advice. The focus of Induction is to
help you put aside the conventional wisdom that you have to count calories,
restrict fat intake and limit your food intake to tiny portions if you want to
lose weight. The fallacies about each of these recommendations are clearly
explained in Dr. Atkins’ New Diet Revolution.
With Atkins, you’re told you’ll lose weight if you can ignore what you’ve been
told for years and just count your carbohydrate intake. For the majority of
people who begin Induction, this simple recommendation works well - they start
Induction, follow it for two weeks, and find at the end of that time they’ve
lost an acceptable amount of weight…leaving them motivated to continue on with
the way of eating.
For some, however, their Induction losses are less than anticipated and the
reason is often chalked up to “high resistance” to losing weight. Now, let me be
clear here, for some of those who lose little to nothing in Induction, the
reason is indeed a high level of resistance to losing weight, and they do need
to evaluate their options to break through that resistance to stimulate their
weight-loss.
For many though, the reason, when their menu is evaluated, comes right down to
calorie intake. Often calories are too low, sometimes they’re too high. Both
exceptions have the same result however - zero to minimal weight-loss in
Induction. The reason for this is the body’s response to calorie intake being
restricted too much or too many calories available without enough energy
expenditure to use them up, so they are stored for use later as fat.
Based on my experience thus far helping those who are starting Atkins, of 100
people who start, 80 fall within acceptable calorie intake without counting
calories, 5 eat too many calories to lose in Induction and may gain weight and
15 eat too few calories to lose effectively on Induction. So, for now I will
explain for those who are eating too few calories why that makes it near
impossible for them to lose weight effectively.
Basal Metabolism Explained
The human body works with energy to function. This energy comes from foods eaten
and the calories it provides. The very minimum the body needs are calories
required for the energy needed to meet the needs for basic function - blood
flow, respiration, heartbeat, brain function, regulation of body temperature,
nerve impulses, etc. - called the “Basal Metabolism”. The energy required by the
body averages 70% of calories required each day!
When calorie intake is restricted to levels below the Basal Metabolism, the body
restricts its requirement for calories by conserving energy expenditure - it
slows the body’s base requirement to survive in order to conserve it’s energy
stores for an emergency (fight or flight responses). This is often referred to
as “starvation mode” because the body is convinced it is starving and enters
into a metabolic state that will conserve energy to allow survival for extended
periods without sufficient calorie intake.
Entering into “starvation mode” does not happen overnight, but takes an extended
period of time - typically one week to one month, depending on how severely
restricted calories are. The more calories are restricted, the faster the body
will seek survival and enter into metabolic conservation of energy.
On calorie restricted diets, this is often the state one finds himself in after
a couple of weeks or months following a low-calorie diet. Weight-loss slows to a
crawl or stalls completely and hunger pangs are more frequent as the body
screams for the calories it needs. The same effect can be seen with those
following a carbohydrate-restricting plan when they do not eat enough calories
each day.
A person’s Basal Metabolism is completely individual. It is based on a number of
factors that include age, gender, height, and weight. A 35 year-old female,
standing 5′5″ tall and weighing 200 pounds will have a higher Basal Metabolism
than a 35 year-old female standing 5′5″ tall and weighing only 150 pounds. While
they both are the same height, gender and age, their weight differences create a
disparity in their basal metabolic needs, with the person who is heavier
requiring more calories each day to support basic function. It is for this
reason there is no standard guideline to use for everyone - Basal Metabolism
must be calculated for the individual, not an age group, gender group or height
group alone.
Losing Weight
In order to effectively be able to lose weight, one must meet the basic
requirements of the body. It must meet the energy requirements for their Basal
Metabolism so that they can avoid entering into starvation mode.
You can calculate out your Basal Metabolic Rate at our online Basal Metabolism
Calculator
You want to take your Basal Metabolic rate that is returned and use that number
as your minimum calories to eat each day. Most women can consume up to 200
calories a day above their basal metabolic rate and continue to lose weight.
Most men can consume an additional 350 calories above their basal metabolic rate
and continue to lose weight.
To help you understand fully - your Active Metabolic rate, is the calories you
use each day to meet your Basal Metabolic needs and also support your
movement/activity each day.
You need to make sure your body gets the calories it needs for basic function -
the Basal Metabolism - you should restrict your calories only for what you’ll
need for energy beyond that requirement - your body will know it is having it’s
basic metabolic needs met and utilize it’s stores (your body fat) for energy
needed above and beyond your base requirements without entering into starvation
mode.
So be sure you eat at least enough calories to meet your basal metabolic needs.
As you lose weight, re-assess your Basal Metabolic rate at each loss of ten
pounds. Your Basal Metabolism lowers as you lose weight and near your goal
weight.
Remaining at Induction Levels, moving to OWL and Beyond….
Once you have finished the first two weeks of Induction, it is even easier to
fall into a pattern of not eating enough calories. By the time you’ve completed
the first two weeks, are well into ketosis and continuing along, your appetite
is diminished almost to the point of non-existence.
Many who finished Induction with incredible results sometimes find a few weeks
later they’ve stalled or stopped losing. While it’s often PISS (Post Induction
Stall Syndrome) that causes this slowing of weight-loss to allow the body to
adjust to the metabolic state of ketosis and slow losses to a healthier rate for
the long-term, it is sometimes starvation mode sneaking up on you as you’ve
unwittingly reduced calories each day and not realized it.
More often than not, calories become an issue after Induction for a good number
of people. As they lose weight and keep losing, they need to make sure they’re
eating enough calories, but not too many, to effectively keep their weight-loss
potential stimulated.
The converse is also true - that for a good number of people, calorie intake
rises too higher levels as carbs are added in along with additional fats and
calories.
Understanding how to transition between phases is something that I’ve continued
to have a pet peeve with in Atkins’ books - he simply does not explain it well
and doesn’t provide any cautions when one is adding carbs that are calorie
dense, like nuts & seeds or additional fats to the additional vegetables or
additional cream on those strawberries! By not providing cautions for the
additions, many wind up adding more calories and come too close or exceed their
Active Metabolism unwittingly - and slow or stall losses completely.
So at any point in your weight-loss where you are stalling (and a stall is a
month or more without losing any weight on the scale or inches in your
measurements) - it is time to assess your calorie intake.
Run your numbers through the calculator and make sure you’re eating enough to
meet your Basal Metabolic requirements - if you’re falling short, eat more! Eat
enough to meet those needs and get yourself out of starvation mode.
If you find you’re eating at or exceeding your Active Metabolism, restrict your
calories to lower levels that are still at or higher than your Basal Metabolism
but lower than your Active Metabolism.
A good place to keep track of your calorie intake is at FitDay - it’s free and
it’s easy to use.
Lifetime Maintenance
When you’ve reached your goal weight, you must adjust your calorie intake now to
support not only your Basal Metabolism, but also your Active Metabolism - eating
enough calories each day to meet your Active Metabolic rate. If you remain under
your Active Metabolic rate, you’ll continue to lose, if you exceed it too often,
you’ll gain. Once you find the calorie intake that allows you to maintain, at
the carb level that your body can tolerate, that is where you target your
calorie intake at. Assess this each month or so that you make any changes to
your activity levels or experience a gain or loss of three or more pounds.
I don’t think you can eat cottage cheese until after induction but i am not
totally sure because I don’t like cottage cheese and didn’t really pay much
attention. Sharon
Hi All:
My problem is I lost about 15 pounds the first 4 weeks and now
nothing? I’m a 57 y/o male and I am on heart medication, plus
medication for panic and aniexty could this be the problem? I walk
the tread mill 30 minutes a day, I haven’t had bread, sweets,
pasta,pizza,at all. I drink 4 to 8 glasses of water per day, don’t
drink alcohol at all. Typical days intake breakfast hard boiled egg
and a slice of cheese, lunch a few slices of Roast beef and a hard
boiled egg, dinner 2 hamburg patties with slice of cheese on both,
green beans, small salad and 2 glasses of water. When I want a treat
I eat pork skin rhinds, or a sugar free ice pop. That’s it what am I
doing wrong? Send me e-mail I need your help….thanks for
listening..oh sorry I’m 5′10″, weigh presently 265 was 279, but am on
the verge of giving up..HELP ME PLEASE….:)
In a message dated 10/13/2003 12:22:39 PM Central Daylight Time,
rainechild603@… writes:
Caroline~ I am jealous cuz you are already lower than my goal weight!! LOL
Sharon
180/160/135
hey everyone ..
well i am back on the induction and its my fourth day with NO cheating at all
and i must say i feel great. :)) i literally leaped out of bed today.. i
have been reading and i love all of the recipes..
good luck on your diets
caroline
148/130/110
Good Luck, Aerial!! Sharon
180/160/145