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发帖数: 40617 | 1 http://www.angelfire.com/ca2/LowcarbingDream/MiniFAQ.html
Lowcarb/Atkins MiniFAQ
Frequently Addressed Issues for Lowcarbers.
Many folks lose great on Induction and then stall. This is normal and to
be expected since your body is adjusting to your new weight. The stall will
pass and weight loss will resume, usually (but not always) within 2-3 weeks
.
Citric acid, a common ingredient in diet soda and other diet products, can
stall weight loss for 40-50% of lowcarbers. If you are sensitive to this
substance it can slow down your weight loss by kicking you out of ketosis
.
Water is essential to weight loss, especially for lowcarbers. The minimum
consumed daily should be 64 oz PLUS 8 oz for every 25 pounds overweight.
You can stay at 20 grams of carbs per day for longer than 2 weeks. If
staying
on 20 gm carb per day causes a stall, upping carbs to 25 or 30 grams can
jumpstart weight loss.
Cheese and cream are allowed on lowcarb plans but eating too much, more than
an ounce or two of cheese, or maybe a tablespoon or two of cream can slow
or stall weight loss for many.
Many lowcarbers and Atkids drink/ingest caffeine and still lose weight.
Atkins
based his no caffeine stance on a study that did not take into account the
citric acid present in caffeinated diet soda which skewed weight loss
results
. The caffeine was blamed instead of the citric acid. Be aware that coffee
does contain carbs so count them in your carb gram total.
You may get a severe headache 2-5 days into Induction. If you have cut out
all caffeine have some and then wean yourself off of it, if you care to.
If the headache is not caffeine related make sure you are drinking enough
water as this tends to ease discomfort. The headaches should subside as
your body adapts to using ketones.
Headaches can occur if your ketosis is too deep. Up carbs by 5-10 grams to
alleviate the pain. This can be achieved by the addition of a cup of
lowcarb
veggies, like green beans, to your diet.
Headaches can the the result of too little water. Make sure you are drinking
all of your water. It is essential for so many things on lowcarb that not
drinking enough is practically asking your lowcarb plan to fail.
Ketostix are not necessary to the success of your plan and DO NOT go for
the purple. Anything past moderate indicates that you are not drinking
enough
water.
The absolutely essential supplements are a good multi-vitamin, calcium/
magnesium
in a 1500mg/750mg ratio and potassium from Morton's lite salt or other
source
. Every other supplement mentioned by Atkins is optional.
If you get night time leg cramps not attributable to restless leg syndrome
you are not taking enough calcium/magnesium or potassium, see above.
If you experience dizziness or lightheadedness and you are drinking plenty
of water the symptoms can be alleviated by the ingestion of potassium and
sodium. This dizziness can occur because of the diuretic action of the
lowcarb
diet and the necessary ingestion of 3 quarts of water a day. 1/4 tsp of
potassium chloride (from Morton's Lite Salt) and 1/4 tsp sodium (from table
salt) mixed in 8 oz of water and then ingested should quickly help solve
the problem. If symptoms persist see your health care practioner.
Protein powder shakes that are also lowcarb can be used as meal replacements
. The tastiest ones seem to be egg or milk protein based. Caution should
be used, however, as some lowcarbers have stalled in their weight loss
efforts
when too many shakes were used or too many ingredients, like artificial
sweetener, cocoa powder and nut butters were added.
Artificial sweetener packets contain 0.96 carbs per packet so count each
packet as one carb. When added to shakes, beverages and recipes those
packets
add up fast.
A combination of sweeteners seems to work the best at reproducing an
acceptible
sugar-like flavor, with a minimum of after taste. Using half saccharine
and half aspartame in a shake or beverage gives a better taste than using
either one alone.
Many women experience a weight gain of 2-5 pounds the week before their Aunt
Flo comes to visit. This water weight gain is temporary. Additionally
lowcarbing
women have found that tuna with extra mayo helps alleviate carb cravings
during Aunt Flo's visit, so reach for that tuna instead of that chocolate
!
And, finally, not everyone should be an Atkid. If your problems are more
serious than those touched on here you might want to consider another plan
. | c****d
发帖数: 1347 | 2 原来我不知不觉一直在阿氏阿。。。
我的carbs控制的很好，原来如此～～～我瘦了！！ |
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