I'm after some advice / support.

For the last five years I was around 100 pounds overweight and things were getting worse.
I gave WeightWatchers and the other low fat / low calorie diet plans a go (and by "go" I mean at least a six month stint on each) and wasn't getting anywhere, I felt miserable, had no energy, which meant harder to do exercise which meant piling on even more pounds.

Eventually having gone through all the other plans, it came to looking at Atkins and despite the health warnings of "fad" diets I figured what the heck.

I researched into the menus and what could/couldn't eat for a couple of months and then started to follow it (and I don't mean eating all the bacon I could manage nor McDonalds for lunch with the bun taken off, but following the earlier guidelines before the frankenstien food became endorsed by Atkins, lots of fresh foods, no prepackaged meals even if they were classed "low carb", also keeping an eye on the calories etc etc).

Seven months later and I've lost well over 50 pounds, feel great and am looking better. I never suffered from the mood swings, the constipation, the lack of energy nor any of the other things that people complain of.

My doctor has constantly been checking my heart / cholesterol / blood pressure etc etc and they've been getting better and better - apparantly I'm my best health in over 10 years.

I'm now in a position that I have all this excess energy and can (and want to) start exercising again.

For the last few months , I walk 5miles a day at a 12/13min per mile pace (is that gentle/brisk???) rather than drive to office.
I also alternate each day between 10-15km on a stationary exercise bike / step aerobics / yoga / T'ai Chi

So, that's bought you all up to speed.
My concern is this...
The constant nagging that Atkins is a fad diet / gonna kill me / created by the devil... it's all beginning to get to me.
Part of me says that I should stick with it, I've had great results, it's something I can do and don't get bored with, I'm full of motivation and my doctor is monitoring me and despite his initial concern he doesn't have a problem.

I'm still grossly overweight (6ft 1inch, medium'ish build, 230 pounds)

Should I stick with the ongoing phase of Atkins till I reach my goal weight as I'm having good results (180 pounds seems to be the average advised)
Is it horrifically bad for me and I need to switch lifestyles imediately ? I've gotta admit, I'm scared to switch to a different way, am worried that it'll all go horribly wrong and I'll end up Mr.Blimp again.

The next issue is exercising, but I'll post that in the other forum thread

Anyway, I've decided to pick one site (this one) and stick to it , so no doubt I'll be here a lot asking for help and advice, and if anyone has got anything to say regarding the above waffle [especially the diet aspect - that's really got me worried] then I'd be really greatful.

welcome to the group... I'd suggest doing a search or two (on this site) on different diets and read through the threads... there is a TON of information on here... generally I don't agree with Atkins, or other fad diets, Atkins, from what I heard can cause liver damage over time. I would definately start weight training if I were you... the more muscle you have the more fat you will burn... good luck ;)

If it's working, keep it up, I would think. Especially since you aren't eating sausage and eggs for every meal.

You may want to consider reading South Beach Diet. Another fad, I know... but the stage I is similar to healthy atkins, with no carbs, really, except for fibrous veggies, and then you gradually go into Stage II, which means adding only carbs such as some fruits and oatmeal and whole grains. He handholds you through the process of adding carbs if you want to. South Beach stage II is very similar to bodybuilding programs such as body for life except without the portion control - which eventually you will have to add in as your weight drops.

And the only reason I'm even suggesting that you might want to think about slowly adding in more carbs after awhile because if you start weight training, you will need some carbs (not tons!) to build muscle.

Best of Luck,

Bisous

Oh, I wouldn't sweat the liver (or kidney) thing with atkins. Being grossly overweight was no doubt more difficult for your body systems than a few months to years of a higher protein load. You said your doctor was monitoring you, so don't worry about what people say.

Now that you have energy to excercise, I'd suggest to ditch Atkins and start doing 40/40/20 split with weight lifting and running (or some sort of cardio) on alternate days. shoot for ~2000cals a day.

I've heard people say that the problem with atkins is that people aren't used to consuming large amount of carbs. So when they finally do start consuming them, they blow up again. So my suggestion is bring carbs back in gradually (maybe start at 50/30/20), because I can't imagine a life without bananas and apples or other fruits.

I agree with Chameleon. Weight training is very important for healthy weight loss and good health even if you're not trying to get ripped. Also, why not modify Atkins for now? Focus on lean sources of protein and healthy fats (nuts, fish, olive oil). And try adding some healthy carbs back to your diet. I'd start with veggies and fruits. Make sure and eat them as part of a whole meal with protein and fat. My girlfriend did Atkins even though she didn't really need to. She got really skinny (too skinny) but had somewhat of a rebound when she stopped the diet. This is suppossedly common. Your body is not used to metabolizing carbs. So just add them back gradually until you're at normal levels for healthy weight loss, so you don't shock your body and this doesn't happen to you. Good luck

(welcome to the group... I'd suggest doing a search or two (on this site) on different diets and read through the threads... there is a TON of information on here... generally I don't agree with Atkins, or other fad diets, Atkins, from what I heard can cause liver damage over time. I would definately start weight training if I were you... the more muscle you have the more fat you will burn... good luck ;)

Oh, I wouldn't sweat the liver (or kidney) thing with atkins. Being grossly overweight was no doubt more difficult for your body systems than a few months to years of a higher protein load. You said your doctor was monitoring you, so don't worry about what people say.


THAT's what it was... kidneys... thanks bisous ;)

I'm also a fan of the 40/40/20 split. My suggestion is that likely you will eventually have to change over to a higher level of carbs - HEALTHY carbs. And since that is probably the case, you need to adapt to your permanent lifestyle as soon as possible. The more time on your permanent lifestyle, the easier you can see your results as permanent (fad diets are a problem, because unless you stay on them, the results vanish the moment you revert back to the old habits. Real change comes from permanent lifestyle changes.)

People do freak out about adding carbs back in. Part of the reason is that they choose bad carbs *sigh*. Good carbs are unrefined types, like fruits, vegies, whole grains etc. Another reason they are nervous is because your body starts restocking glycogen when you take in carbs again - which is of course stored with water, which creates a swell and a scale gain - but this IS NOT FAT. And frankly, you are going to start working out, you NEED that glycogen to fuel your workouts. The innitial swell can be a bit of a surprise (consider it an over reaction to getting something the body has long needed) and then it diminishes.

You aren't going to gain fat unless you start taking in more calories than you are burning. So, if you keep close watch on things, you should have no problem as long as you keep the change-over initial reactions in mind. You just need to push through it, and ignore the scale and measurements for a little while. Get going on those weights, and focus on that instead.

In the end it's your choice. I am not a fan of atkins. Going low carb has it's benefits, but in my mind it's for temporary situations. If you feel awsome on this plan, you have enough energy, there are no health concerns - really it's up to you. But if you feel you will have to change over eventually, then it is far better to tackle that now rather than later.

Congrats on your success with Atkins. It is NOT a fad diet, it has been around for ever. People just never wanted to listen to the good doc, but people and it's proven success are speaking out loudly now.

I just wanted to add my two cents in about Atkins. I dont follow the program but consistantly post and read on a BB call Low Carb Friends. It is for ALL low carb programs including body for life( separate BB). No one there is dying of any liver problems. Some folks there have been on the Atkins program for 3, 4,and 5+ years and are as healthy as an ox. Like any plan, even stict body building, when you stop following it , your going to gain right back to where you were or more :d_wink:

That said , on our Body for lifers BB thread(at LCF) we do encourage our lifters to at least up their ratios to 40/40/20. It is hard for some of the ATKids to switch, after all they have been so successful eating that way and are indeed fearful of the carbs. BUT what i hear over and over again is that since the fat ratio is lower on say a split of 40/40/20, they are way more hungry than they are used to, that they have a hard time dealing with. The hunger. Yes the scale sort of scares them when they see the increase in "water" weight and feel the temporary bloat, So I would say keep an eye on how your body responds, that will keep you from over indulging, even on the "legal" stuff.

Personally I dont lose well on a high fat plan and do better with carbs (good ones of course) I eat a plan that cycle fat, carbs and cals. My protein is now constant at all 5 of my meals. This plan was given to me by my trainer and happy to say,this is the best my body has responded, and I have tried many of the different ratios. Everyone's body reacts differently to difference ratios. THe choice to switch will be up to you. :)

Another vote here for the 40-40-20 split. I need carbs (good carbs of course)! That said, I don't think Atkins will kill you if you choose to stay on it, it just was not sustainable for me and for others I have known who work out frequently. I also frequent a few low carb boards (mostly for high protein recipes!) and have not seen anyone dying of liver or kidney disease yet. :)

#1) If you've lost 50lbs and it's working, especially with the physician's approval, especially since you like that way of eating, why change? Plateau's will occur in ever diet, there are plateau busters for atkins as well.

#2) I too like the site: http://www.lowcarbfriends.com/bbs/ There's excellent support for low carb.

#3) There's ALOT of 40/40/20 here at JSF. I think everyone is different, and finding what works for each individual is paramount. D'Adamo has some books out regarding Blood Type, genetics, and food intake. It seems type O variations of blood are more inclined to have results with atkins type diets than some of the "newer" blood types, ie: AB

#4) Congrats on your achievements thus far!!

Atkins is fine for the short term, but ultimately when you lean up, your fitness level is probably going to go up if you want to sustain any muscle gains, and fat loss. This is when Atkins can become a problem. Strict Keto diets leave a lot to be desired for people who hit the gym really hard. Targeted Keto diets can work, but some of those principles like higher carbs around workouts should be incorporated into a balanced diet anyway. Take what you have learned from Atkins and learn to eat a balanced sustainable diet. There may be a following out there, but Atkins is not sustainable over time for really active people. Also, as far as health risks of Atkins, the verdict is still out. When smoking was first discovered they probably didn't realize it caused cancer until many decades later. We really don't know the extent of long term Atkins diets and maybe there are none. I just say why suffer when eating a balanced diet is more fulfilling and easier to follow.

I wonder if anyone has tried to do HIIT on 20-30g carbs a day. Passing out comes to mind. When you start talking about MAX-OT and HIIT training, Atkins shouldn't even be in the discussion. I'm sure there are a few exceptions, but this would not be the norm.

BTW congrats on the weight loss and good luck in the future.

There are folks at www.lowcarbfriends.com on the body for lifers bb and the exercise bb that follow Atkins and do HIIT, Power lifting etc and have not passed out ;) Also note that IF your following the ladder of Atkins as you progress through the stages, you are adding in carbs, even the grains, veggies and fruit. Atkins is NOT a no carb diet. Many people choose to just bring their carb levels up to maintainence level which is approx BFL or 40/40/20 ratios. That depends on each individual as to what their level or tolerance is.



Atkins is fine for the short term, but ultimately when you lean up, your fitness level is probably going to go up if you want to sustain any muscle gains, and fat loss. This is when Atkins can become a problem. Strict Keto diets leave a lot to be desired for people who hit the gym really hard. Targeted Keto diets can work, but some of those principles like higher carbs around workouts should be incorporated into a balanced diet anyway. Take what you have learned from Atkins and learn to eat a balanced sustainable diet. There may be a following out there, but Atkins is not sustainable over time for really active people. Also, as far as health risks of Atkins, the verdict is still out. When smoking was first discovered they probably didn't realize it caused cancer until many decades later. We really don't know the extent of long term Atkins diets and maybe there are none. I just say why suffer when eating a balanced diet is more fulfilling and easier to follow.

I wonder if anyone has tried to do HIIT on 20-30g carbs a day. Passing out comes to mind. When you start talking about MAX-OT and HIIT training, Atkins shouldn't even be in the discussion. I'm sure there are a few exceptions, but this would not be the norm.

BTW congrats on the weight loss and good luck in the future.

There are folks at www.lowcarbfriends.com on the body for lifers bb and the exercise bb that follow Atkins and do HIIT, Power lifting etc and have not passed out ;) Also note that IF your following the ladder of Atkins as you progress through the stages, you are adding in carbs, even the grains, veggies and fruit. Atkins is NOT a no carb diet. Many people choose to just bring their carb levels up to maintainence level which is approx BFL or 40/40/20 ratios. That depends on each individual as to what their level or tolerance is.
Those folks aren't consuming extremly low carbs. Atkins used to be more strict until they changed it to the Atkins Nutrional Approach. All it is is a Keto diet with a long transition into a balanced diet. I'm saying start with the balanced diet. Atkins has good valuable info, but notice how it has changed over the years like many others (It's no longer the true Atkins Diet). BTW I know distance runners who did almost pass out on their morning runs trying to go on Atkins. Especially, the first few phases are not training friendly and impossible to follow for people doing hardcore workouts. Once you go to a 40/40/20 split then are you really on the Atkins Diet? A lot of diets share similar principles and any diet will have results if you strictly adhere to it. I know many people who have lost weight on Body For Life, South Beach, Atkins, Weight Watchers, etc. Without a doubt, the healthiest people I know are the ones who eat right and exercise and aren't on any named diet. They live that way. That is not to say I don't know healthy people on "diets". They rarely stay on them for years. That is the exception not the rule.

This also goes back to what I was saying. Take what you learned from Atkins and transition to a balanced sustainable diet.

note: Weight Loss does not equate to better health, just as skinny does not mean lean. Learn to be healthy by educating yourself about food and don't get wrapped up in a prescribed diet. In time the education will pay off and you won't have to worry about what phase you are in.

I went from 240lbs to 170 nearly 5 years ago on the Atkins Diet. After I reached my goal weight, I started exercising and had a hard time putting on much muscle mass, I was too skinny. Here are some pictures when I was exercising on Atkins and then one after I was off it. With Atkins, the lbs definitely come off faster than a balanced diet, but if I had to do it over again, I would have ditched low carb from the beginning. When I made the switch and started incorporating carbs, the scales initially went up for the first few weeks, but after time, your body adjusts and it's all good.

Jason

I went from 240lbs to 170 nearly 5 years ago on the Atkins Diet. After I reached my goal weight, I started exercising and had a hard time putting on much muscle mass, I was too skinny.

Of course Dr Atkins says "if you are not getting regular exercise, you aren't following the Atkins Nuritional Approach". The important thing that should be in place as you start any diet is an exercise program. The most effective exercise for fat loss is resistance training. Just think if you had been working out with weights from the start.

Atkins is not a fad diet, it is a very effective and safe diet. Don't believe the negative things, one hears in the press, there is usually an agenda behind the attack. :cool: