Atkins Diet: Maitnenance - or how to prove everyone wrong

[mmmmmarcus]

Man, With my metabolism, trying atkins for one week would kill me lol. I need carbs!

[bowulf]

I would have thought so too, but 5 years later on a 20-40g per day and many marathons later, I keep on surviving.

[rast123456789]

@bowulf I was wondering can your body store ketones like glycogen??? Can u exercise intensely or do u have to wait until later phases of the diet. Cause right now I am in induction and my mind feels alert but my body still feels sluggish

[bowulf]

You don't have to store up ketones as they are the by products of the metabolism not similar to glycogen. I typically suggest waiting 3-4 weeks for the body to acclimate before taking up a strenuous exercise program. Check out my exercise videos for more tips on how I run marathons and did HIIT like P90x on Atkins.

[MissAma09]

Hello and cheers for these videos! I don't know if you still read comments or not but since I can't find a good Atkins-only web forum (any suggestions would be appreciated) I thought I'd ask. I'm losing on the Cambridge diet and it's going very well but I am considering Atkins for maintenance once I am done with the loss. Every heard of anyone doing that successfully? Any clue on how to do the transition? Should I work my way up through Cambridge maintenance then do Atkins induction? Thanks!

[bowulf]

A lot of people start at the maintenance level even to lose weight. It is called the "Atkins for Life" book. My suggestion on the transition would be to work your way off as much refined sugars and starches as possible. You goal for carbs should be around 75-150g per day, which should be plenty. 

If you are at goal, I would not bother with the Induction level of foods simply start looking at the junk "whites" in your diet and start eliminating them in favor of better foods.

[MyWeightLoss09]

Hey!

I'm only 13 but i've done atkins before,it is very hard for me but of course it works very well,anyway since i don't enjoy it very much at all,is there any way to maintain when i get to my goal weight without eating low carb for the next 80 years? lol

thank you for these videos they are very helpful!

xoxo Rachael

[bowulf]

Just remember that low carb at maintenance doesn't always mean eating below 20 or even 50g per day. It means understanding what your body can handle per day in carbs and living generally within that at maintenance. If you can eat up to 200g and not regain the weight, then you are free to do it.  Not eating maintenance low carb for the next 80 years basically means eating in such a way to regain the weight.

If you can eat even a donut at goal and keep your weight in check, you are allowed.

[bowulf]

You just need to figure out what is your upper limit and just generally stick within that. If you start to go too high with carbs, you know the solution. (lower the carbs and adjust your top limit)

[jackbergstrom]

Thanks Kent. I am new to Atkins and working my way thru your videos. They are very helpful and motivating. Thanks for doing them! All the very best and congratulations on your weight loss and keeping it off. Great job!  Jack

[bowulf]

Good job in starting to take control of your eating and if they help understand what the diet means or gets you to goal, I am very happy. Thanks for the kind words and watching.

[TexanHoss]

I forgot to add. I bought the Ketone strips from the local drug store, and I've been in ketosis for basically the whole time..

[TexanHoss]

HI, I've been on atkins before... Years ago and lost around 45 pounds. Now, I've gained some weight some I'm trying to get back down to where I need to be. I did the introduction and lost maybe 9pounds (far far less than last time). Now I've been at around 30 grams of carbs for 1.5weeks after intro and only lost 2pounds. What advice do you have so I can get things working again. I'm losing motivation fast... Thanks!

[bowulf]

Post some of your menus for what you have been eating, and perhaps I can spot something you've been missing. You should be losing, so let's figure out what's been going on.

[TexanHoss]

Basically every meat. For breakfast, 3 eggs, bacon or sausage and put some low carb salsa on the eggs. I'm not normally hungry for lunch and for dinner a steak over salad with romaine lettuce. Or just steak. I sometimes eat whole cucumbers for snacks when I'm craving something. And I admit I sometimes have a tad too much ranch on my salad. But overall no cheating. I'm losing weight, I just don't understand why it's so much slower than last time I did this diet. I'm going to stick with it though.

[erickdahen]

well, I think you might not be getting enough carbs in your diet, which might be forcing your body into gluconeogenesis, try to add more carbs to your daly diet, I stalled for 3 months cause of gluconeogenesis.

[MARIMOSS]

This diet is so confusing to me... I just started and I understand staying under 20 carbs per day but how can I be sure that I am consuming enough fat? Also, can I just eat a lot of cheese and salad and drink a lot if water everyday and be good or what? Im trying to figure out the easiest way to do this.

[bowulf]

Watch my first few videos about Induction, you'll see it is more than just eating under 20g per day or just cheese and salad. In fact both of those are limited (cheese 3-4 oz, and salad 3 cups).

Read the rules and acceptable foods list, and then start menu planning. Focus on what meat you want to eat and then how to complement with low carb acceptable veggies. Eat until you aren't hungry.

As for how much fat, on Induction 65% of Calories should be from fat. Any other questions, ask.

[GlendaRC]

Great video, and so true! As has been said many times by many losers (and regainers), "If you go back to doing what you were doing before, you'll continue to get what you got before!" This is definitely a WOE for Life but at least, by the time we get to maintenance, we should have learned moderation for when we indulge in the occasional higher carb or starchy food. In maintenance, I've learned that no food is NEVER, several are RARELY!

[bowulf]

Absolutely right - there's a lot of wisdom in your post. Maintenance is just you said figure out what we can handle and what we can't, and it doesn't always have to be the high starchy food. Things as low carb as nuts can be problematic as well.

Thanks for watching!

[drapedup420]

Dude fuk this! Im calling it the BOcarb diet! your the man! I am 17 and about 270...i have alot of muscle but i still have too lose about 75 to 100 pounds to get in the army! iwanna swear in in about 5 months! is this possible!

[bowulf]

I know one guy who lost 100 pounds in 3 months, but he didn't keep it off. It is definitely possible, but I would focus on keeping it off. Most recruiters will see the progress you've made and sign you up if you can tape out as well. I think the target max BF is 24% at least for the Army for a new recruit (18-23 yo).

Good luck in achieving your goal, and let me know if you have any more questions.

[MichelleKolbe]

very nice video..how many carbs a day did you eat to lose...actually..can you go thru each phase and include carb amounts approx....

[bowulf]

Induction and Extended Ind - I did Induction for most of the year with brief forrays with Strawberries and melons occassionally. Typical carbs per day were 20-30g per day for that year.

OWL - 2 to 3 months -- approximately 25-45g per day

Premaintenance (1 month) and Maintenance (4 years) - between 25-55g per day depending if I am eating out or making a special dinner or something like that. Those would be net grams as well.

[Nicsaprincess]

This is a Awesome video for 3 reason's:)

1)Very informative..:) To keep ur weight under control you must be knowledgeable about your current weight.

2)Pure Science; ur right on the money, and all of us that have read DANDR know how very true this is.

3)Their is some Major Bunnie action going on in the Background...LOL!

Luv it!!!~Nic

[bowulf]

I am glad you liked it Nic. Your CA BFF says she is too distracted by the bunny action behind me and that I should zoom in more. No one should ever be forced that close look at this mug.

[Rachele77]

Kent, I am a professional photog, and yes a closer shot of your face is needed! Your Canadian and Texan fans are demanding this. Unless you want to make a vlog on those bunnies? :P Rachele

[underthehour2000]

Nice effects at the start their kent, I would also say, better stick to situps rather than basketball ;o) Thanks for the info, very informative, am kinda nearing the maintenance phase myself so ur advice is helpful as usual :)

[bowulf]

You know I thought of that after laying on the ground.  8 minute abs probably wouldn't have me lying of the floor in pain right now -- well it might, but that pain would go away in a hour or so. :-)

[YvesXMetamorphosis]

I have the Atkins book and I liked how you explained the main points of maintenance on this plan.

Thank-you for sharing this with us!

I know it is different with each person,but just out of curiosity,how many carbs do you eat each day to maintain your weight loss?

[bowulf]

It varies. If I am eating at home or eating out. It is typically from 35g to 55g. Some days, it is higher than others. To some extent, it also depends how well stocked the fridge is. If the fridge is stocked with low carb wraps, etc. it's easier to push the carb level up.

[jade67231]

I've been doing atkins pretty strict for going on 4 months. Seems like when I bumped up my carbs by about 5-10 perday.. I stopped losing any weight at all. I however have been exercising ALOT. Does this mean I have to stay on the 20 grams in order to lose my last 10 pounds? Thanks. Hope your ankle feels better soon !

[bowulf]

It may be the type of carbs you are adding that could be stopping the weight loss. How long did you stay at the elevated carbs before deciding you had plateaued? You may have to stay at the elevated carbs for a week to check the result. Also remember as you add carbs, you reduce the fat you eat inversely, i.e. on Induction you might 65 to 75 percent Cal from Fat on OWL that number may only be 50 to 60 percent.

[jade67231]

I stayed on the elevated carbs for about a month. I did not gain nor did I lose. I forgot about reducing the fat %. Thanks alot for that information. I just started back on the induction part..as I saw some of my old habits creeping in. I also need to pull my book back out and read again. :) I appreciate your quick responses. I wonder if you know how helpful you are to all of us? YOU ARE !!!! God Bless ya.~Amy

[bowulf]

That certainly is a valid reason for returning or hitting Induction again. I am just glad people watch and find the videos of use. I appreciate the comments.

[Bobofet241]

Ouch! I hope you feel better soon.Maybe a cold compress will help.

[bowulf]

I have been icing and keeping it elevated for two days now. I can walk gingerly on it now, but we'll see about how soon I start running again. Thanks for the concern.

[angelam1985]

THANKS this vid really helps

[bowulf]

You're welcome. A lot of us can handle the losing just fine. It is the keeping it lost that can take some more work. I am glad you liked it.

[Rachele77]

Kent, informative video!! Luvs it, Rachele

[bowulf]

This is still a Work In Progress video as I keep learning new aspects of how I stay at my goal weight. I won't be able to claim expert status or wise until many more years have past. I just still remain as committed to proving "everyone" wrong.