Just thought I would share some key things that stood out to me mostly regarding induction, after I re read the book up until the point of OWL. I have not re-read OWL and further yet because I just needed to have a reconfirmation of what I am doing now. Anyway these seemed like some of the things people were asking about or wondering about and I thought I would share. And of course Jersey Girl does a wonderful job with induction basics.
ketosis without caloric restriction poses no danger to your heart, kidneys, blood or bone health. *** so does that mean that with caloric restriction it does?
I cannot stress strongly enough that trying to do a low-fat version of Atkins will interfere with fat burning and derail your weight loss.
However, certain sugar alcohols such as maltitol do not affect blood sugar and are acceptable. **Jersey girl has posted a thread all about sugar alcohol. This is a very good source of information.
To add variety, each day you can also eat ten to twenty olives, half a small avocado, one ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can't take time for a meal or need a quick snack. As I mentioned earlier, more and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things:
1. Not all convenience food products are the same, so check labels and carbohydrate content. I can vouch for any product carrying the Atkins brand name! (See Chapter 19 for more on these convenient options.)
2. While any of these foods can make doing Atkins easier, don't overdo it.
Remember, you must always follow the Rules of Induction.
• Limit sweeteners to three packets a day.
• If you use lipolysis testing strips to measure ketone output, be sure to do so at the same hour each day.
• When looking at food labels, be aware that "low fat" generally means "high carb."
• If you start Induction before or during a menstrual period, it may take longer for weight loss to register.
• Try not to weigh yourself every day, and, if possible, aim for just once a week.
• Don't make the common mistake of eating less fat to get into ketosis; the opposite is actually true.
And not to plagiarize ... this information came from Dr. Atkins New Diet Revolution 2002, E-book format. The only thing that actually came from me are in red.