Transcript Atkins Nutritional Approach - Controlled Carbohydrate Nutritio

ATKINS NUTRITIONAL
APPROACH
From weight loss to lifestyle
Jacqueline A. Eberstein, R.N.
Rationale: Atkins Lifestyle




Stored fat is the body’s backup fuel source.
The body cannot store more than a 2 day supply
of carbohydrate.
In the absence of significant dietary
carbohydrate and adequate protein, fat becomes
the primary fuel.
The steady burning of fat produces more energy
while dramatically decreasing appetite.
From glucose burning to fat burning
metabolism
The lipolytic pathway is the second of two
primary pathways for energy
 The body can readily produce the
enzymes involved in fat mobilization
(lipolysis). When fat is burned for energy
ketones are produced.
 When fat is being mobilized, it neither
accumulates nor deposits.

The truth about ketones
Ketones are produced on any weight loss
plan where fat is burned.
 When controlling carbs the presence of
ketones is a positive sign and should NOT
be confused with ketoacidosis. Acidosis
does not result from controlling carbs.
 Ketoacidosis is a concern in people
primarily with uncontrolled type 1 diabetes
or alcoholism.

Ketones

“Doctors are scared of ketosis…But ketosis is
the normal physiological state of man. Rather
than being poison, which is how the press often
refers to ketones, they make the body run more
efficiently and provide a back-up fuel source for
the brain.” Richard Veech, NIH researcher

Veech calls ketones “magic” and has shown that
both the heart and brain run 25% more efficiently
on ketones than on blood sugar.
Levels of ketones
“Dietary” ketosis vs. “diabetic” hyperketoacidosis





Fed state:
Overnight fast:
Ketogenic diet:
21 day fast:
Uncontrolled diabetes:
0.1 mmol/L
0.3 mmol/L
1-3 mmol/L
10 mmol/L
more than 25 mmol/L
Ketones as a fuel source

Results in a decrease in appetite.

Insulin is not involved in ketone
production.

Lowered insulin requirements decrease:
triglycerides, blood pressure, adrenaline,
cortisol, PCOS and cancer death rates.
Four phases of the ANA

Phase 1 Induction

Phase 2 Ongoing weight loss

Phase 3 Pre-Maintenance

Phase 4 Lifetime Maintenance
The ideal controlled carb nutritional
approach: therapeutic principles




Every person has a level of carb intake below
which weight loss is automatic and a level below
which weight maintenance is automatic.
Find the Critical Carbohydrate Level for Losing
(CCLL) and stay at or below this level until goal
weight is reached.
Once at goal, stay at or slightly below your
Atkins Carbohydrate Equilibrium (ACE). The
amount of carbs you can eat without losing or
gaining weight.
Select the most nutrient-dense carbs, fats and
proteins within established levels.
Phase 1: Induction








Ingest about 20 grams of Net Carbs with an adequate
protein and fat intake. Do not overeat. Generally expect
a 4 to 16 pound weight loss in 2 weeks.
Most people begin here and follow for 2 weeks. May
follow longer if there is a lot of weight to lose.
Do not stay on Induction until at goal. Move on.
Drink 64 ounces of water during the day.
Be sure to eat 3 to 4 cups of salad and vegetables daily
from the approved list.
Read labels- avoid many commercially prepared
products.
Avoid or limit caffeine, trans fats AKA partially
hydrogenated oils and margarine.
Use Splenda and limit all sweeteners to 3 packets daily.
Induction cont’d
Unlimited to satiety:
Protein-chicken, turkey, beef, lamb, fish, shellfish, pork,
veal, eggs, etc.
Fat-oils, butter
Limited:
Carbohydrate-cheese (hard and fresh) 3 to 4 ounces,
vegetables 3 to 4 cups, olives 10, avocado-1/2, cream up to 4 ounces, lemon/lime juice- 3 tablespoons.
After 2 weeks can add 1 ounce of walnuts, almonds,
pecans, Brazils, macadamias, sunflower or pumpkin
seeds.
Induction cont’d
Omit:
Beverages with caffeine and alcohol
Medications with sugar such as lozenges,
cough syrups etc.
All foods with added forms of sugar and
trans fats.
Nutrient analysis 0f 20 gram, 2000
calorie menu based on RDI
500
450
400
350
300
250
200
150
100
50
0
Vita-Nutrients
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Thiamin
Riboflavin
Niacin
Pyridoxine
Folate
Cobalamin
Pantothenic Acid
Vitamin K
Nutrient analysis of 20 gram, 2000
calorie menu based on RDI
400
350
300
250
200
150
100
50
0
Vita-Nutrients
Sodium
Potassium
Calcium
Iron
Phosphorus
Magnesium
Zinc
Copper
Manganese
Selenium
Chromium
Molybdenum
Symptoms On The Induction Plan
Withdrawal from carbs can trigger
headaches, moodiness, irritability and
fatigue. Usually begins within 12 to 24
hours of starting Induction.
 If there is a history of migraines, the
withdrawal may trigger a migraine.
 Carb cravings may continue for 4 or 5
days, rarely up to a week.

Carb Addicts

During the transition phase (the first 4 or 5 days)
maintain an adequate protein and fat intake. Snack as
needed and don’t miss meals.

In rare, severe cases when you can’t go cold turkey,
remove a carb food group every 3 days until you get to
Induction.
days 1-3 eliminate only sugars
days 4-6 eliminate flour containing foods
days 7-10 eliminate fruit and juice
days 11-13 eliminate starches and legumes
Ketones vary
Time of day
 Sex
 Age
 Activity level
 Hormone status-ketones can decrease
before the menses.
 Medications
 Finger stick method is best

The Carb Ladder
As the program progresses, moving from one
phase to another add back carbs in this order:
Salad and vegetables
Nuts and seeds
Soft fruits i.e. berries
Other fruits i.e. melon, pineapple
Starch vegetables and legumes
Whole grains- unrefined
Ongoing Weight Loss- OWL







Each week add 5 grams of extra carbs per day following
selections from the carb ladder.
Continue to add each week as long as weight and/or
inches are lost.
If cravings or increased hunger occur, stop the latest
addition and allow yourself to re-stabilize.
You are determining your CCLL-critical carb level for
losing. The maximum amount of carbs that can be
consumed while still losing weight.
The level is an individual one. Varies due to age, sex,
amount of muscle mass, activity level etc.
Plan on losing more slowly- about 1 to 2 pounds a week
on average.
Stay on OWL until within 5 to 10 pounds of goal weight.
Pre-Maintenance






About 40 to 90 grams of carbs
Allow 2 months to lose the last few pounds
Important phase that helps to instill permanent
dietary behavior changes
Add 10 grams daily of extra carbs each week as
long as less than 1 pound of weight is lost
Follow the carb ladder for choices
Usually when higher glycemic fruits, legumes,
starches and unrefined whole grains are added.
Lifetime Maintenance






Once you have reached pre-maintenance and you have
not lost any weight for at least 4 weeks you have found
your ACE-Atkins Carbohydrate Equilibrium. The amount
of carbs you can consume without gaining to losing
weight.
To maintain goal weight, stay at your ACE.
Maintain your goal weight within 3 to 5 pounds. Never
allow yourself to gain more than 5 pounds without taking
action.
Average grams of Net Crab is 40 to 120 grams a day.
Engage in regular exercise; those who exercise regularly
usually have a higher ACE.
Your ACE can change over time. Readjust your diet to
adapt to a higher or lower ACE.
What is Success?
•
•
•
•
•
control of eating
increased sense of well-being
decreased risk factors for disease
loss of size
management of weight