Atkins Diet: Low Carb Emergency Kit

[reminiscenze]

Waw this was really helpful. Thanks. Not only did this make the right choice over what to eat for Christmas, but now i also know how and what i should plan for the New Year party.

[bowulf]

@reminiscenze I am glad I could help, Best of luck for New Years and congrats on making the choice to eat healthier.

[MsOobii]

I'm only on a moderately low carb diet, e.g. I get most carbs from vegetables and include some lentils and occasional small portions of grain for a serotonin boost. I did try it "full swing" but it wasn't really for me. Anyway, my question is... do any of you Atkins dieters get constipated? I know it takes time to adjust and all that, but is are 3 poops a day possible on atkins?

[bowulf]

@MsOobii Some people get constipated, but I have a video that deals with the recommendations on how to stay regular. I never have had a problem at all in that category, but then again I eat mock danishes and salads with flax in them. I am as regular per day or more now than I ever was before. 

[MsOobii]

@bowulf Aha I did think flax - the best seed there is! =) Thanks for the quick response. What about red wine, do you allow yourself that?

[bowulf]

@MsOobii I never drank red wine or alcohol to begin with, but on OWL and later phases, many people add alcohol back into their diet.

[BarbershopHero]

Everytime I am tempted or have food I shouldn't eat put in front of me, I just think "Do I want to eat this Snickers? Or do I want to be skinny again?" Or something along those lines. It's all just one choice at a time for all of us.

[bowulf]

@BarbershopHero That is the question I had to keep asking myself. Which do I want worse? Keep spreading your knowledge as you are definitely on the right path...

[ediethesalsafreak]

Love your videos!!!'. Thank you sssssoooooo much for making them.

[bowulf]

@ediethesalsafreak You are very welcome, and I should resume shortly my video making.

[mamasuify]

great ideas..when i looked at the isopur info it says do not use for weight reduction..???? can you give some feedback on this..? thanks

[bowulf]

@mamasuify My feeling would be the same as theirs. I am guessing what they are saying is it's not intended to be a meal replacement product, but a meal supplement. It's not complete nutrition for one's life like Ensure tries to promote their product, but simply a protein additive or powder. It certainly wouldn't give you enough fat for your daily menu.

[mamasuify]

these were great suggestions and thanks for the great videos

[winter654123]

Thanks Kent good advice!

What low carb show are you talkin about? Rebecca

[bowulf]

@winter654123 I had been doing a weekly TV show on ustream.tv for awhile, but that was about 1.5 years ago.

[GavinsGramma]

Hi Kent, I am 11 months into my Atkins and have lost 115 pounds with 100 more to go. But, I have been at a stand-still now for 5 weeks with no weight loss or weight gain for that matter. I'm getting frustrated. I went back into induction last week to try to kick-start my weight loss again, but still nothing. I was wondering if you have a video or information on when you hit a plateau...?? I would REALLY appreciate it!! And thanks for all the GREAT recipes!

[bowulf]

Have you seen my Why am I not losing video Part 1 and 2 (what to do about a stall) video? There are a variety of causes, and hopefully something resonates with you.

[GavinsGramma]

Thanks sooo much Kent! I found those 2 videos, and a few more you have too, and they were really REALLY helpful! Thanks again!

[SuperMinimom]

great idea. it's like the crash cart we use at the hospital! dh and i are starting atkins this monday.

[bowulf]

When you are in a fix or emergency situation, you don't want to have to go hunting for something to fix it. Good luck in starting!

[emelshuck]

hi, this is my second time on atkins. I weight 140 lb today and I lost 7 pounds at my first week on Atkins. But for some reason today scale said I gain 2 lb which I don't know why because I do everything right. Why did I gain 2 Lb ? :(

Thank you for all your videos they really helps.

[bowulf]

Check out my video on how to ensure the best weight in possible. It deals with what might cause intermittent bounces in weight.

[PGMEagle]

7-11 use to sell a soda that had Splenda in it. They had like cherry flavor and lime flavor I forget what it was called. Then they discontinued it. :-(

[bowulf]

I am fortunate to still have Diet Coke with Splenda around here whenever I need that soda or caffeine fix, but I agree about aspartame and messing with your blood chemistry.

[justlegal21]

@bowulf diet coke and splenda..? is that supposed to be healthy now?

[bowulf]

@justlegal21 Where did you ever hear me say that you had to eat it? Diet Coke with Splenda is allowable though. It's limited to 3 servings per day.

[justlegal21]

@bowulf 3 servings a day? of diet coke? and splenda is not healthy at all.. is better to just use low amounts of sugar than what people are using splenda... and 3 servings of coke a day, well I dont think that's gona be good for you..

[bowulf]

@justlegal21 3 servings of day of any artificial sweetener. The acceptable daily intake is multiple times that. Let's see a substance that will jack up my blood glucose levels or one that has non-effect for most people. I will take the latter.

If you choose otherwise, watch someone else's videos. The Splenda has been proven safe for me as well as others in the amounts the Diet allows.

[justlegal21]

@bowulf but why not just use real sugar.but in low amounts.. people who use splenda and drink soda which is one of the reasons why american is Fat usually start eating and drinking more crap... so in the end it's not going to work..why not just drink something healthy and change the diet instead of eating low amounts of crap...

[bowulf]

@justlegal21 Let's see if you can understand this. A little sugar will cause a blood glucose spike, the blood glucose spike triggers hunger and an insulin response, the repeated insulin response will make the desensitized and require greater amounts, and this will eventually to diabetes.

"people who use splenda and drink soda" leads to obesity? Really obesity is something that just started happening?

"why not just drink something healthy " U mean like 64+ oz of required water each day?

[justlegal21]

@bowulf oh wow...so then ill be diabetic if i use a lil bit of sugar for a sweetener is that what ur saying? and no i mean something thats not coke and doesnt have 54 grams of sugar or caffeine..and yea i rather drink water

[bowulf]

@justlegal21 Show me a recipe with just a little sugar. The recipes for cookies, desserts, whatever are in the TBS and multiple grams. Start trying to find products without HFCS in the market. It's a cumulative effect, and just a little sugar (what the heck is a lil bit anyhow) can indeed blood glucose spikes just like a little alcohol can cause a binge to an alcoholic.

Why the angst over Splenda? Sheesh that's like complaining others like to ride in sedans as opposed to your mini-compact.

[bowulf]

@justlegal21 But I am glad you drink water just like every Atkins follower does...

Good for you, but I am done on this little anti-Splenda rant. You still have not progressed, so good luck and hope your lil' bit of sugar never does you wrong...

[0madmadame]

@bowulf my mum has about 100 grams of sugar a day at least, she has a very high salt intake, she has been vegan for 20 years. she is forty something, and is still getting ID checked in shops for stuff you have to be 18 to buy. she looks young, she is very atractive, slim, and highly inteligent. I don't think that sugar is bad for you at all, and all of the people I have seen on the atkins diet seem to age very quickly.

[bowulf]

@0madmadame Well I am happy for your mom that she found something that worked for her. For myself, a vegan diet would be torture to endure, and the sugar in my former diet made me the over 400 pounder I was. What is the benefit of mountains of refined sugars, flours, and starches that people eat?

As for aging quickly, I have no idea what you are talking about. I have been told often I look 10-20 years younger than I did before.

[0madmadame]

@bowulf yeah you do look younger than you did before, but I think that is because being overweight makes you look older, not because the atkins diet made you look young, I think any kind of diet or excersize could have done that for you. when I said that people on atkin seem to get wrinkly, tired looking, and generally age very quickly.how do you have any energy at all without carbs and sugars? and meat sits in your system for up to a week, so how are you not bloated all the time?

[bowulf]

@0madmadame More myths - no energy and 7 days to digest....

How do I have energy? Fat contains more energy than carbs do, and I have had zero problems with energy. I have more energy now than ever before and energy in abundance if running marathons or 50 mile bike rides are any indications.

The food in my digestive tract processes in 8-12 hours just like everyone else's. The myth about meat taking 7 days to digest is bunk. My regularity is better now than before.

[0madmadame]

@bowulf well I live with people with very different diets, but ALL of the vegetarians and vegans look healthy. I am not convinced by your testimony....mainly because of the toxins in meat caused by the meat industry, and by our species not being developed to tolerate meat. If atkins could be done without the meat and eggs, maybe I would have a little more faith, but as it is it looks terribly unhealthy and unatural.

[bowulf]

@0madmadame I would suggest that perhaps it is your bias against meat that is the real cause of your complaint than any lack of science. Any suggestion is that our species is not able to tolerate meat is refuted by thousands of years of anecdotal and hundreds of years of scientific evidence to the contrary.

"maybe I would have a little more faith, but as it is it looks terribly unhealthy and unatural."

Well maybe that is your issue, you treat as a matter of faith not science.

[bowulf]

@0madmadame Since we seem to be already to cast universal aspersions, I have MOST vegans and vegetarians ready and willing to paint eating as a morality play and meat industry and eaters as the villains / uneducated / morally bankrupt.

Sorry you can take your dogma elsewhere, and perhaps you might find fruit there. Your "wisdom" falls flat here.

[bowulf]

@0madmadame While my youthful appearance might be due to diet / exercise, I don't think you can discount that Atkins was the plan I followed.

As for tossing out "get wrinkly, tired looking, and generally age very quickly," I would think there would be evidence of how a diet rich in the necessary proteins and fatty acids would make one more likely to appear aged. In fact, there is evidence contrary that ketogenic diets are protective of lean body mass and skin. Most see improvements in skin.

[bowulf]

@bowulf In fact if you look at Ancil Keyes, an originator of the low fat movement and a person like Jack Lalanne, an original person noting the dangers of sugar, you see the dramatic difference between a really infirmed person and an extremely active elderly person. I'll take the active low refined sugar approach any day.

You failed to answer my question though -what good does the amount of refined sugars / flours do me if I can readily get energy from more beneficial sources elsewhere?

[PGMEagle]

Diet soda is worse the reg soda. I'm glad you gave that up :-)

[chrisrajive]

i really enjoy watching your videos..i find them very inspiring and don't feel like im going through this alone,i do have a question though,did u drink many diet drinks like coke zero and diet coke during ure diet?

[bowulf]

When I was actively losing I stopped drinking soda with the exception of about 1 can every other month at a restaurant. I had a huge Diet Dew habit and had to give it all up. Since then once I hit goal, I added it back into my diet to the tune of 3 a day.

[Nick1987Howard]

So is american cheese the same as cow cheese.. if not is american cheese accepted?

[bowulf]

If it actually says "American cheese" and not "cheese food." You will be surprised which name brands are NOT real cheese but some processed item. Real american cheese is just a mix of cheddar and other cheeses.

[bundleHastings]

The emergency kit is only good IF you can somehow resist those carby offerings. So far, I have never won the battle. I am great for a day or two, then I finally snap and eat highcarb. I am stuck in this cycle for 5 years.

[bowulf]

For me it always came down to deference -- eating something right instead or doing something else to ignore the cravings or making the choice on did I want to stay at the weight I am at or lose the weight. Did I value what goal was (joining the military, running a marathon, not having to depend on a machine to breathe at night) or the temporary satisfaction of the carby food.

[bundleHastings]

When you say 65% fat, b30% protein, 5% carbs, so you mean in weight or in calories?

[bowulf]

Calories.

[MEileen611]

I keep those metal tear - open packets of tuna or salmon, 3 oz for about a dollar, and some plastic forks. Also I keep Light and Fit low carb yogurt and egg white protein powder. Unopened yogurt keeps at room temp for weeks, I've done it . I stir the protein in right before I eat it. It is really good and you can have lots of flavors.

[bigwhey]

Hey there Kent. I enjoy how knowledgeable you are. Anyways, I'm on induction and would like to eat yogurt occasionally. How many net carbs are in plain non-sugar added yogurt? Also I read in some forums about people mentioning that the bacteria in yogurt cancels out some of the carbs you ingest. Any truth to that? Thanks

[bowulf]

In most of the non-sugar yogurt are around 10-14g per serving. There is a carb blaster brand from Kroger that is only 3g, but unfortunately I can only get it when on vacation. In either case they aren't Induction foods. You can however add them after the first 14 days, and evaluate how you afterwords.

The first week of OWL you could eat half a package one day. Wait a day, finish the first one, check for weight loss that week. By week 3 you could eat the package.

[bowulf]

As for the active cultures actually eating the carbs in the yogurt, I have read conflicting things. Some promote it, and some say the cultures are damaged or dead and don't eat as much as you would think. The truth is somewhere in between, but for safety I count the listed net carbs and make my diet choices from there.

[Prncssmn7]

People that down Atkins have never read the book and just go by what all the "cool kids" say. If you actually read the WHOLE book you realize that you only restrict carbs for the first 2 weeks, then you begin to add them in weekly. By the time you reach your goal weight and want to maintain it, you are eating a BALANCED daily diet, full of all the foods your body needs.

[jenniC79]

Thanks, you have some great tips!

[glam2828]

Ohh shut up.. how did i get here..

[bowulf]

Wow aren't you a prissy thing...

[Holo1988]

the atkins diet is very dangerous :-O

you get health problems

[bowulf]

It looks like someone needs to watch my Atkins Diet myths and misconception series, but what you say couldn't be farther from the truth.

[ZaftigWoman]

And you would know this how? By your own experience? I seriously doubt it.

[pshinspections]

I have no health problems +5 years that I didn't have before Atkins. I have lost the pre-diabetes condition. My blood tests have improved markedly and my organ function has improved. So, what health problems do you suggest that I be looking for?

[Holo1988]

with the atkins diet you can get a diabetes coma and this could be very dangerous because all functions of your organs will stop for example heart. Many experts say this too because you only eat (fat)rich food. Your blood test are bad because your blood acidise and you have got a bad blood cholesterol level. the blood acidose and the bad blood cholesterol level create dangerous heart disease or kidney failrure which can be deadly. when you dont get health problems you dont make the diet correct

[bowulf]

Watch my latest video please. There is NO WAY to go into a diabetic coma if you are not already type 1 or 2 diabetic. Many recent studies and docs also point out the cardiovascular benefits of the high fat ketogenic diets due to HDL & LDL cholesterol and triglycerides improvements.

Pshinspections and my blood tests have been great. Surely after 5 years at least one blood test would be negative. My cholesterol level are:

153 -Total

57 -HDL

98 -LDL

43 -Trig

Exactly which ones need improvement.

[bowulf]

Again watch my misconception series, and you will see the studies that prove Low Carb and Atkins in specific is as healthy diet as come.

Exactly how many refined sugars and starches does one need to be healthy? Is there a diet necessity for donuts, white bread, fried breaded Chinese foods, and pizza crusts? That is ultimately what Atkins is eliminating or targeting in one's diet.

[melanieydaniella]

thank you kent!

[melanieydaniella]

hello everyone,

I am so happy to tell everyone that i am only 5 pounds away from my goal!!!!!! yes!

thak you so much bowulf you have been such an inspiration and i am glad i lisented to you and not to all the people that toldme i was going to hurt myself by doing this diet..so peple dont give up

[bowulf]

Congratulations on all your progress! Another success story is about to enter our ranks. I am just glad for whatever role I could serve to help assist you to goal. Thank you for relaying your encouragement to everyone else.

[3DhuneyB]

I have been watching your videos today, and i want u to know that they are very incouraging. i started low-carbing about 2 weeks ago and i have done well so far. The only thing is i was wondering why i was feeling so tired. I found that out when i watched your induction flu video. Thanks for the info.

[bowulf]

You are very welcome. Thanks for watching and commenting. I wish you much success!

[ibeneon]

what do you think about carb intercept suppliments?

[bowulf]

I am anti- any carb blocker supplements. Check out my diet pills video for my more complete thought, but simply they don't work. Even if they did work, that would be worse as suddenly you are not the author of your success any longer. I wanted to be responsible for my weight loss -- not owe it to a pill (plus what happens when you stop taking the pill).

[littlefawnl]

One of my fav, treats on my low carb ways is sugar free jello. It's the best way to get rid of the sweet craving. Oh, and lot and lots of water.

[Wrathorn]

Yeah that is good, or sugar free pudding + whip cream. Or if you need a meal, some protein pudding (chocolate protein powder +sugar free pudding) topped with whip cream.

Heavy cold whipping cream cream with berries.

This diet doesn't suck like some people think!

[bowulf]

Wow, your mom would be so proud of her little boy today.

[Mnyclp]

Fantastic idea. Thank you for all the great info. I just found you and am finding your vids a great help.

[bowulf]

Hey, thanks for watching and commenting.  I am pleased whenever finds them for the first time and helps them achieve the same success.

[zadarskodite]

please help me i wanna lose a weight

[bowulf]

Watch my first videos or the "how to start" video, and you should get a good idea on how to begin or what you need to learn first.

[Kmill217]

Before I go to a friends house and I know there is going to be tempting food, I eat something satisfying that I usually wouldn't have such as a low carb desert. Mostly deserts! I don't ever get tempted unless going out. SO I rid that temptation so that I am full and satisfied and don't even have to look at it.

[bowulf]

Very good idea! That sort of planning is going to make you a success story as well.

[weezerchic78]

i acyually ordere a steak, steamed brocoli and a salad @ a mexican restrant. i usually have a huge thing of nachos. i felt so much better

[bowulf]

It's amazing how the body reacts when being fed healthy foods vs. the junk we used to indulge upon.

[sciongirl2006]

Do you have loose skin?? do you have any before pics? just curious

[bowulf]

One of my first videos was my loose skin video. I do have some, but it is dramatically better than I have seen in other big losers. As for my before photos, if you google Bowulf Before Photos you will find a number of my photos.

[iloveghelyun]

you are frikkin awesome. i really appreciate ur vids.

[creaturex]

i never really thought of an emergency kit but this is an excellent idea!

[playboysgirl08]

Your videos help so many, so informative.

Thanks for posting, you are helping so many people!!

[BlackBeltBrian]

Thanks for your videos, I watch them all and always look forward for the next one.

[ima11that]

i take sunflower seeds and/or almonds!

[bowulf]

Good call -- I just really need to portion or I might eat the whole jar.

[healthyfitmom]

Great video Kent. If I am away from home I try to bring nuts and cheese with me. They are very good at suppressing hunger. There are also some flax muffins on Linda's low carb recipes that are good too.

[bowulf]

My wife really likes the flax cookie found on that same recipe site. There are so many portable snack ideas that there really is no reason for "nothing to eat" other than lack of planning.

[sweetlipspookie]

well I was on atkins last year for about 5 months I lost 43 lbs then stoped on halloween. I gained about 10-13lbs from that. now im been on it for 2 weeks only have lost 4 lbs. So i have atkins shakes in the morning and sometimes for lunch or snack am i not aloud to drink those? When should I start to workout?

[bowulf]

You should start to workout by week 4 of the diet. Technically, you are allowed the shakes but only in a pinch. IMO they cause way too many stalls to be a mainstay of any diet. If you aren't seeing the results you want, they would be my first ones to go to be replaced with real food.

[lowcarb4life]

I think I am one of the lucky people that has a spouse doing it with me, I don't think I would be able to do it if it wasn't for my hubby doing it with me. Beef jerky and nuts are my emergency kit in my car, wonderful hold me over snacks!!!! We take summer sausage and cheese in a cooler with us for any long car ride....Awesome!!!

[bowulf]

If everyone could be as prepared as you guys, there would be no one feeling guilty over their lack of planning. Good job!

[amricanka]

How safe Is heavy Cream on induction phase?

[bowulf]

Heavy Cream is allowed, but like with any dairy product is limited. (3 TBS per day) Stay within the limits, and most people should be fine. Others are more sensitive though to it. My philosophy was to stay within the rules until for whatever reason they weren't working.

It's a lot like nuts afterwards - it's ok just watch your portioning.

[LadyMatsuyama]

no old wisconsin here in texas. pork rinds are great to snack on. protein shake? hmm, I didnt think inductionees could have that. i have been on induction since 12/24 and i am cheat free so far and 16 lbs lighter

[bowulf]

Congrats on your success so far! You are absolutely right some of the suggestion like nuts and protein shakes are not Induction friendly items. I probably should have mentioned it during the video, but I was going for an overall approach. Certainly during Induction, you would be limited to the salad, meat snacks, string cheese items.

[amricanka]

Which Protein Shake  will u recommend? (0carbs)

[bowulf]

Isopure Zero Carb - it comes in great flavors, and dissolves completely in water.

[DanaDolce]

ok bowulf. First off congrats on all your success man you have done an amazing job. I have a question. I have been on atkins for four weeks now. When I first started I was losing weight pretty rapidly i guess. I see people on here losing 13.5 lbs in 5 days etc. I have only lost 17 to 19 pounds in 4 weeks what the heck. I keep gaining and then losing the same weight but not losing more. I have not had caffeine or pop in over a month and drink strictly water. I am in moderate ketosis, what gives??

[bowulf]

Thanks for watching and your comments. What are you eating? Post a few daily menu's on site like Fitday. Have you measured for inches lost as well? You may very well be losing inches off your waist without them showing on the scale.

You might want to watch my Post-Induction Stall Syndrome video, where I talk about this same phenomenon, and my why am I not losing video. Both should help tell you what might be happening.

[redneck500]

You sir, are a true atkineer Genious! Excellent video Kent!

[bowulf]

Thank you and thanks for watching... BTW - looking forward to the "R5 back on the horse" video. :-)

[lliving4today]

The kit is a really good idea - I've been caught out a couple of times, so I'll be putting one together:)

[bowulf]

Hey, I only learn from making the mistake first and going hungry. A few tech conferences and family dinners in which your stomach has doubled over in hunger because there is nothing to eat for hours, and I learned my lesson. Like 2big4mysize (a low carb forums expert) says, be like a boy scout -- always prepared.

[mkline718]

I get slim jims from sams club in packs of 100. 4 slim jims are 2 carbs. I'm not sure if they have corn syrup but they help me with temptations and haven't thrown me off ketosis so I'm sticking with them for now.

[bowulf]

I think the SJ do contain corn syrup, but if they don't bother you or your weight loss, go right ahead. Thanks for watching.

[kim36tv]

Thanks for all your videos... After a couple of days back on the diet, I really dont miss the high carb foods anymore. I have two boys and I am ALWAYS cooking for them, sometimes I am tempted by the foods I fix for them and sometimes Im not...

I really do enjoy your videos. THANKS

[bowulf]

You are very welcome, and thanks for watching. It is amazing how much more in control you feel when you've planned for the success and situation. :-)

[Rachele77]

Kent your a rock star!!! I will have to check out your show next week =) Yes, planning is NEEDED when your working too! Always need snacks at my desk!! =) R

[bowulf]

Yeah, I've seen your vending machine video. I don't think I'd find anything in there except the oxygen. Have a great night - did Canada win tonight in hockey?

[msx540]

during induction... can i have wheat bread?

[bowulf]

No.  Check out my Atkins Diet Induction Acceptable Foods video for the complete list of foods you can eat on Induction.

[catchfree84]

i got a question bowulf...i started low carbs 2 weeks ago..i lost like 11 pounds during the week..then i carbed up and i gained it all back by monday...should i not read that much into it good or bad because it was water weight im losing and water weight im gaining ??

[bowulf]

The initial water weight that you lose is mainly water weight in the glycogen of the muscle, and the return was likely much of the same. I am not saying you don't lose any fat tissue in the first week, but it is primarily after the ketosis takes over.

[catchfree84]

cool...thank you

[azm1987]

hey man, i enjoy your videos, but i have a question. I have no problem not eating bread and pasta, and i have been on atkins for 5 days now. my problem is after my meals i always feel like eating something sweet. any suggestions for something lowcarb that can cap off a meal nicely? keep in mind i'm still in induction. (sugar free candy?)

[bowulf]

There's two ways to handle this craving. The first way break the cycle of needing a sweet to feel complete. This is obviously the hardest method. Dr. Atkins recognized this and allowed 3 servings of artificial sweeteners per day.

SF candy is not the way to go due to they are usually made with sugar alcohols, which are notorious GI problems (think massive gas, diarrhea). Have you tried the mock danish recipe I posted here? A lot of people swear by it, and it is more real food than processed.

[azm1987]

thanks for the quick reply, i'll try to give the mock danish a try

[TexasFatAss]

Great advice! I carry my food everywhere. I have a soft sided cooler, lunch bag size that I take everywhere. I have all my food for the day in it everyday napkins, and plastic utensils.

[bowulf]

No chance in making the wrong decision there. That is absolutely the way to plan for success and what I did too when I had my Guard training. Good job!