Atkins Diet Quick Hits: Induction is not only 20g or less

[FroopieLoopies]

Thanks for your wonderful vids! How does one eat 20g of carbs or less with sufficient fiber intake??

[bowulf]

@FroopieLoopies Sorry, sometimes I make assumptions that I probably shouldn't. With Atkins you are counting net carbs not total carbs. Net carbs are defined by total carbs minus grams of fiber, so when I say eat 20g of carbs per less a day, I meant 20 net grams of carbs. With fiber being essentially (free), you are encouraged to eat things like 1-2 tbsp of flax per day or high fiber vegetables, salad veggies such as jicama.

[FroopieLoopies]

@bowulf Makes perfect sense! Thanks BoWulf!

[541BOI]

How can I start indution faster? I'm trying to get into ketosis but idk if I am. I eat a bunch of protein and fat. I think about 10 or less carbs a day. What can I be doing wrong. Please anyone let me know asap. Thank you

541boi

[ytcrittical]

whats your opinion on not doing the induction phase and just reducing carbs in general to around 100g at most per day, as a more steady long-term approach. is the induction absolutely necessary?

[bowulf]

@ytcrittical Is it absolutely necessary for everyone? No. Is it absolutely necessary for some people? I would say yes. It is during this period that they gain an understanding of what foods agree with them, they get their eating demonstrably under control, they experience the appetite suppression effect, and finally they set the stage for future losses.

There are however lots of low carb plans that do not feature a strict Induction period like Atkins Diet or South Beach does.

[ytcrittical]

@bowulf ok i am already very skinny and have just realised, by coming across atkins, that i have been living on about 30g protein per day for 25 years! no wonder i look and feel ill! so i am looking to have 3 good protein meals per day from now on, with lots of good fats and limit the carbs to minimise their health problems

[bowulf]

@ytcrittical Given a person at goal just wanting to get healthy, I would start with a maintenance approach to low carb. Reduce or eliminate the known really bad things (white bread, rice, potatoes), and encourage like you said more of the good things. So I think you are on the right track.

[dmich428]

Hi,

I'm in the induction stage, started out by losing a pound a day for about five days, and then suddenly I began gaining all the weight back (even though I hadn't eaten sugary carbs or over 20 g of carbs). Is it possib le that I'm eating too much food in general and that's why I'm not losing weight? Or shoudl I wait for the wait to come back down? Thanks

[kim24may]

can u have protein shakes made w/ water and not milk on induction? the shakes have 2 grms of sugar?

[bowulf]

No. The ingredients are not on the acceptable Induction Foods list.

[reidradionc]

Great job on the weight loss. I'm 6ft 3in and weight 270 lbs. My goal is 210-220 lbs. Thanks for the great advice.

[bowulf]

You are very welcome. Good luck!

[atlmycity2]

Ok i believe im losin weight, last week i weighed lik 218, i weighed myself an now i weigh like 210, hahaha this low carb shit works, i wanted to know if i ate fried chicken only on sundays would it affect my diet if i started? please someone let me know, Fried chicken is my fav food an i havent had any on a while i used to only eat it on sundays when my mom cooks it maybe 2 thighs an a leg

[bowulf]

Check out my fried chicken video... You can certainly make great tasting fried chicken low carb. I am not one for carb cycling as it typically just prolongs the carb cravings and the nasty feelings of Induction flu. My suggestion would be to ask her to change the recipe or bring your breaded in the any of three coatings I posted in the video.

[atlmycity2]

Im doing induction now, can i eat peaches and plums and Oatmeal. i think it says u cant eat nuts during induction does Oat meal have nuts in it?

[bowulf]

If it's not on the Induction Acceptable Foods List - which you really need to memorize, you can't eat it. I have even made a video listing them. The short answer is no none of those are on acceptable foods list.

[bishoplord]

Someone needs to explains which type of carbs. It's not just the carb count on the back of a package, it's the "net carbs" - the carbs that effect blood sugar (glucose). To find out the net carbs of an item, you subtract the sugar alcohol content and the fiber content from the total carbs. So if something had 20g carbs, but 11g of fiber and 3g of sugar alcohol, you'll end up with 6g net carbs. For some items, you also subtract the glycerin, if it's listed.

[bowulf]

I actually talk about net carbs in my net carbs vs. net impact carbs video. I subscribe to the formula you only subtract fiber from your total carbs figure as sugar alcohols can be metabolized by the body to some varying degree depending on the SA. The most certain way to be successful is to follow what Dr. A prescribed Total - fiber equals net.

Following other methods is more liable to be marketecture (lying to sell the product). As for glycerin, why eat soap in the diet, eat real food. :-)

[bishoplord]

But no one is explaining net carbs in this videos comment section. All I see is "carbs" and I seen one person question "20g of carbs is too little for me", but if he only knew it was net carbs and not total carbs, is what I was trying to relay.

Soap? I don't know about that, but all the Atkins bars and other protein bars have glycerin, it's just not listed in the ingredients.

[annusingh1028]

i hv a thyroid problem .can atkins help me.plzzz help

[bowulf]

I know of many successful Atkineers with pre-existing thyroid issues.

[galoblue]

Whats kelosis (sp?)

[bowulf]

Ketosis is short for ketosis - lipolysis, which is the burning of fat for fuel in the presence of lack of carbohydrates. It happens naturally in the body when the body gets below 50g or less per day. Ketones are the by-product of this process.

[galoblue]

thanx

[954richboy]

will i not lose weight if i eat more than 20 g because thats way to small for me

[bowulf]

That the Atkins Diet is probably not the diet for you if you can't do it for at least 2 weeks. After that you can gradually add more carbs and new foods back into your diet. Good luck!

[bowulf]

One final note, which I am not sure applies or not, teens should probably just start at a higher rung or at Maintenance phase just due to them still growing. Perhaps for teens, 50g might be more reasonable. You won't see the as much appetite suppression of ketosis, but you will get your blood glucose under control.

[954richboy]

it does apply 2 me becuz im 14 so thanks for the advice

[silverbeam88]

i remember my father saying all he did was eat a lot meat, and drink a lot of water and diet soda. was there anything that he was missing to this wonderful diet?=)

[bowulf]

I am not one to disagree with a father, but it is true he missed part of the diet. Check out my Induction rules and acceptable foods video for how Induction should be done. (Hint: 3 cups of salad veggies per day) Also remember, that Induction progresses to other phases like the Ongoing Weight loss and maintenance, which ensure you keep the weight off.

[silverbeam88]

THANK YOU!!!!!!!!!!!!!!! =)

[silverbeam88]

You are a Diet God! Bless You and Thank You Very Much!

[marwamessarina]

thank u thank u thank u great info

[marwamessarina]

hi, what about diet coke caffine free is it ok?and how much ber day? god bless you and ur family.

[bowulf]

Diet Coke with or without caffeine has aspartame which like caffeine can stall people. If you choose to have it, 3 servings (cans) or less per day but it also counts against your daily sweetener limit of 3.

[davann2]

Hello bowulf, thanks for your quick reply on the comments. I have been doing the diet for about one month now and I have lost alittle over 30 pounds. However I have aquestion about what is acceptable to drink. i did see your video about alcohol, but my qeustion is about Selter water. Is it an acceptable beverage during the induction phase of the diet? If s, does it matter if they are flavored?

[bowulf]

Check out my water video. It talks about this issue more, but during Induction (first 14 days), it is important that it not be sweetened even artificially sweetened. However, seltzer water without sweeteners is perfectly fine for Induction even with flavoring like lemon, etc.

[Daisyacero]

does it help or speed up the weight loss if i do exercise like some cardio or is the atkis diet enough?

[bowulf]

Check out my Atkins Diet: Exercise -- It's Non Negotiable video... In order to do the Atkins Diet, it requires you to exercise or be at least active.

Really, I would encourage you to read the whole book. There is a chapter on exercise.

[abrooks54]

Are green beans allowed on the induction?

I have just started my atkins diet. I am on the first phase. I can not express to you how helpful your posts are. I went out last night and bought foods to start Atkins. I bought shakes and bars but now I am thinking about not using them. I am so looking forward to becomeing a success story.

[bowulf]

Yes, Green beans are in the other veggies (1 cup per day) category. Congrats on starting, and keep me informed on your progress to becoming that success story. Thanks for watching.. :-)

[belencitaw]

did you went to the doctor when you first stardted atkins diet or you did it yourself???????

[bowulf]

I started the diet without seeing the doctor, but I did have a company annual physical within a month of starting. My doctor was very supportive of my decision and plan.

[cooperider85]

i forgot to add that i do exercie on a tredmill for about 30 min about 5-6 days a week.. i did cheat on chritmas but im back on inudction again and after being bloted from woman issues i started ketos again and now lost 3 lbs i want to make sure im eathing what im supposed to .i know how to plan ahead now and i know no to cheat again it felt like i threw everything away and now having to start over kills me becuse im tying to loose 20 lbs by feb 14th for my one year anniv. started at 160 now 148

[cooperider85]

First off your videos are inspiration. i have a questin is this acceptable.. breakfast 2 eggs cooked in butter, 16+ glasses of water all day, either 2 cups of lettus or cucumbers w/ celerly for lunch w some meat, and either hambuger, steak or pork chops cooked in olive oil w/ a cup of cooked brocoli or fresh green beans ok.. and i 1 lb ground meat(lean) w/ tabasco sacue, and 3 table spns chopped onion w/ letuce last for 2 lunches adn a dinner .. i want to know so i can start right thanks

[jayrulz2k8]

does anyone know if polyoils are to be deducted from the carbs in some sugar free chocolate bars ? I heard that you can use these chocolate bars on atkins diet and deduct both polyoils and fibre from the carb content making this the true net carb total please reply if anyone knows the answer? cheers

[bowulf]

Watch my net carbs video where I detail my answer to this question, I absolutely count those carbs as they can be digested by the body to some extent. They are also notorious for giving GI problems -- can you tell I am not a big fan of them? :-)

[jayrulz2k8]

Hi thanks i am a great admirer of your videos i bet your very proudof your weight loss, Thanks for the fedback but i am confused about NET CARBS? I always thought this was the amount after deducting the fibre from the carbs? I only have about 12 lbs to loose and this is the hardest part th last few pounds thanks for your help I will watch this video you have mentioned again , thanks from a yorkshire lass england.

[bowulf]

You are right about how to determine net carbs = total carbs - minus fiber grams = net carbs. There are other companies and Atkins Nutritional included who subtract things like isomalt, sugar alcohols, and glycerin grams as well, but in my opinion they are playing loose with science and no longer following Dr. Atkins methodology.

[jayrulz2k8]

Hi there I Live in the uk and have watched all your atkin vids with much interest i have lost over 17 lbs in total but an all inclusive break made me pile the weight on and now ive put 10 lbs back on im really strugling now but nothing is happening this time Ive joined a gym  is this the reason Im not loosing please help from a very disappointed atkins follower cheers Lorrraine

[redneck500]

lol you so funny!! :D

[disneydiva21]

can i do induction for the next 2months ?

[bowulf]

Yes, you can do Induction for longer than 2 weeks or 2 months.

[shakaama]

why am i dizzy?

the entire time i walked to the store, and walked around it, i was so dizzy.

what's funny is, i got to the store and saw my friend, and he says "hey you lost weight" it's only been a week.

[bowulf]

Are you drinking enough water? You may still be acclimating to the diet and pushed yourself a bit that day. I would make sure I got enough pure water (64oz or more), and see if it continues past a week. You body is dumping a lot of fluids and very well could be temporarily electrolyte out of balance.

[shakaama]

it might be that i'm doing a lot of cardio, so i probably need even more water.

[lumyn]

I was on induction for a year and lost 100 lbs. Then I just lost it (mentally) and binged for a month. Oddly enough I didn't gain any weight but now that I've decided to get down to business and start induction again, it's been two weeks and the scale hasn't budged. Ugh. Hate!

[bowulf]

First congrats on the weight loss. I would have encouraged you to start progressing to OWL phases if you were getting bored with program, but that is history. I am happy you didn't regress.

Give it a bit more time (4 weeks with no losses - although you should start measuring to see if you are not actually losing inches instead of pounds. I can understand the frustration -- been there, done that.

If after 4 weeks you still haven't lost, watch my "Why am I not losing video?"

[freedus]

WOW. I feel like you called me out in this one because I *hangs head in shame* have tried to do this 20g of less but eat whatever I want cheaters induction method. I know I know. I will go to my room and think about what I've done. LOL. Thanks for the post!

[afuentes0678]

I am so glad you posted this b/c many people think you can eat whatever as long as it is 20 grams or less. Thank you.

[disneydiva21]

ive lost 30 pounds since may :)

[bowulf]

Congrats!! That impressive over 3 pounds a week average weight loss is phenomenal. Are you feeling much healthier too?

[disneydiva21]

yes!! i feel so much better and ive even started working out

[kerinbeckley]

congrats! i 2 lost a lot of weight on atkins. sadly though, i gained it all back, plus more! that was my fault. im starting the diet back this monday,and i cant wait, after seeing you!!!thanks

[KassahunMarhatta]

One last Question,

I heard that Dr. Atkins died of a heart attack, well thats what everyone at work tells me, but I read that he died of a severe brain concussion from slipping on ice, and other articles that said he indeed died of a heart attack. Which do you think is true?

[bowulf]

There is only one reputable account of his death, which is he slipped on the ice and then went into a coma. The medical examiner's report said he died of injuries from a fall. The rest is speculation by PCRM, a group who had attacked Atkins throughout his life due to him promoting a diet that allowed people to eat meat. To me, they are far from a credible source.

[KassahunMarhatta]

Hey Kent,

I found your videos to be VERY helpful. Thak you for posting them. I have been on induction for  4 weeks now, and I have lost 15 pounds (yay!) In the beginning I wasn't as hungry, now that I am adding a little more vegetables to my diet, I have been having this insatiable appetite. I went from being full with just one chicken breast, to now it taking three to fill me up, only to eat an hour later. Whats wrong with me? Should I cut back on my veggies?

Keep posting!

K. Marhatta

[bowulf]

I wouldn't necessarily cut my veggies back. I would perhaps add a bit more fat back into the diet -- like eating the skin on the chicken breast, adding olive oil, etc. The additional fat should help satiate you and be more filling than adding more protein.

[bowulf]

That ghost was my wife going upstairs. You can see her arm at :25. Definitely not creepy! :-D

[galgiddyup012]

I know you can eat meat and chicken during induction, can you eat chicken wings? They aren't breaded but they are deep fried. I've been wondering about this for a while now and just figured I'd go ahead and ask. I don't to eat something that doesn't fit into the diet!

[bowulf]

Absolutely - on unbreaded Chicken wings. Buffalo Sauce is also Induction friendly in most cases. I eat quite a bit of chicken wings (at least once or twice a week) as they are now one of my favorite foods. I typically bread mine (like other fried chicken) in parmesan cheese, pork rinds.

[thespikyhairedgirl]

I love what you wrote; "Don't do it your way and then call it Atkins. It isn't."

You are SO right.

BTW, your "Quick Hits" is a great concept! :)

[cc1sillygoose]

Great Video!!!

[bowulf]

Thanks - you'd be surprised or maybe not how many times this comes up -- even from someone like my wife. If anyone googles "Atkins Induction Wallet Size list," you'll see a graphic great to be laminated and put in your pocket done by a friend of mine.

[nukethewhales1986]

Omg, I usually wouldn't say anything but you said induction. I've heard that the sample used to test the Atkins diet were 50 year old men with heart problems.

[bowulf]

Well after 100 years of low carb in general since Dr. Banting's letter and over 30 years of low carb, the healthy nature of Atkins Diet has well been proven except to cynics who will never break out of their old mindsets. Dr. A's weight loss clinics were extremely successful with all ages of patients.

[nukethewhales1986]

Hmmmm, please, explain to me how it has been proven.

[bowulf]

Let's see low carb proven to lose less lean body mass than other diets (Purdue Study), myth of osteoporsis proven wrong (S Florida - Carter study), athletic performance (Phinney study), most effective diet (Nursing study and reproven in the Stanford study). Those are the studies off the top of my head. I also have read and heard countless anecdotal reflections by Atkins followers, who have achieved both weight loss success and are models of good health.

[youngjae30]

hey how r u well i just starting the atkins and i want know do i have to have 2eggs and bacon and grapefruit in the morning or can i try something eles

[bowulf]

Yes you can try anything on the Induction foods list for breakfast, which incidentally does NOT include Grapefruit -- which is high in carbs.

[goudababy]

I would also like to know what you think about the low glycemic products, digestable carbs, and sugar alcohols?  Thanks for all your help!

[bowulf]

All of these are bad for Induction as they normally contain not Induction friendly ingredients. (anything not on the list) I would definitely count them as I posted below in my daily carb count as they can to some extent be used for energy. I would also be cautious of negative reactions like dairrhea or extreme gas from them. The gas is due to them not breaking down until they reach your intestines or ever.

[goudababy]

What do you think of the carb blockers such as Carb Phaser and Chitosan? I have done so much research on the best carb blockers and I find that these two combined have the best success rate. Do you subscribe to the carb blocker theory? Also, what is your opinion on "net carbs" or carbs minus fiber grams? I have been going by "net carbs" and enjoying the Zero Carb breads that are available. Am I okay to do that?

[bowulf]

I am very much anti-carb blocker or any diet pill in my opinion as the worst thing could be if they worked and not just took your money. That is you would attribute your success to them and not to your own hard work or the diet in general. What happens when you stop taking the pills? Do you mentally sabotage yourself or keep eating more carbs than previously?

As to the net carb, I do subscribe to carbs - minus fiber but NOT minus sugar alcohols. Fiber can not be used for energy.

[goudababy]

Very good to know! Thank you for the great information. I am only using carb blockers that contain natural ingredients, tho I agree with you that it might be better to ditch them all together and go the natural way. I am currently only using the Chitosan and the White Kidney Bean Extract once a day before my highest carb meal. Dinner with the family always seems to be the meal with the most carbs! Thanks again for all the great advice. Your efforts have helped me tremendously!

[bsbuntin]

Great Video :)

Blue must be your favorite color :)) You wear a blue shirt in almost every video . hehe

[bowulf]

You found me out. :-) Next time I will be dressed in something neon color. I had just got in from my run last night before I shot these two videos, so I was pretty sweaty in my running shirt.

[quotidianlight]

Great video! Induction reminds me of an elimination diet an allergist uses to test for food allergies. I never went through that since I always had skin testing but many people have food intolerance's, allergies or just plan foods that set of cravings. Following induction perfectly sets the stage to really find those things out. I really like this quick hits series.

[bowulf]

You nailed it. Induction is about getting simple with your diet. Sure you could do lose a lot of weight drinking only Atkins shakes or bars, but what habits are you learning? What info are you gathering to be a long term success?

Thanks for the comments on the Quick Hits Series. They are fun to do and hopefully more often released. :-)