Well, today's news is a thrilling experience for me. It makes me wonder about something called "The Magic Shot."
"The Magic Shot" is the name of a theory regarding weight loss results between first time low-carbers and 'returning' low carbers. That theory states first-time low carbers do wonderfully well as they start out ("The Magic Shot"), but that "returns" - that is, individuals who started lowcarbing, lost some weight, left the lifestyle and then eventually returned to it - don't experience the same success the second time around. In other words, the theory says "returns" will lose the fat but not at the same rate as they did the first time. Hence, first time low-carbers are warned not to blow "The Magic Shot."
I don't know if my 19 day "hiatus" from low-carbing (after living the lc-ing lifestyle since May 2007) applies to that Magic Shot "rule." Perhaps those 19 days was just long enough (but not too long) to convince my metabolism that I was up to no good - for good. If so, I'm glad it's been tricked!
Since re-starting just 2 days ago with EFGT (Eat Fat, Get Thin), I have already lost 7 lbs.! Now that's the sort of loss 'newbie' low-carbers usually experience. However, I can't say that happened to me. Way back when, I did lose an average of a pound a day. In fact, I dropped about 28 lbs. back in May 2007, a loss which I still regard as incredible. Then I hit the infamous 3 (or 4) week "stall."
I've also read that lowcarbers will find that returning to 'regular' or 'normal' eating (while calorie counting) - for a very short time, perhaps a week or two - can reverse "stall gains" or kill plateaus. Maybe that's what did it. Nineteen days of 'normal' eating, and then sliding easily into a 'lower carb" lifestyle of 65 grams might have kicked the metabolism where it needed to be kicked.
Hmmm. All these "if's, and's or but's" can get confusing. But that is also why I'm not afraid to tweak or try something 'new' when it comes to low-carbing, like rotating carbs and fats. Those of us who discovered we need to low-carb for health and fitness have that one thing in common. Still, just because we know low-carbing is our answer does not mean we are metabolic equals. What works for me may work for you, or it may not.
I maintain that low-carbing is not the same for everybody. Some can use one lc plan and stick with it and get to goal, with nary a problem. Some can stick with, for example, South Beach and experience wonderful progress and success. Others could never tolerate the carbs allowed on SB and so follow Atkins or Protein Power. Some of us - like me - have to experiment with various low-carb plans by rotating them, because we get stuck in one place for too long a time. There is the difference between men and women. Everybody knows that men will lose fat quicker than women. Not fair but it's a scientific fact. The differences between two low-carbing women can be just as great as between a man and a woman. We have to find out if we must be tweakers or not. I already know I have to tweak, and it can drive me crazy. I'd much rather stick with one plan. But that is now how my metabolic dice rolled...
So after 19 months of low-carbing (with 12 of those months one mean stall, along with its evil fraternal twin brother - the intermittent stall-gain), I went "off plan" because I was heart-sick, tired, and fed up. I can't say I was calorie-counting during that time, because I was not keeping a food log. I had walked away from all that, taking a total break from my usual low-carb routine, which usually includes weighing myself right away plus faithfully recording activity and menus in FitdayPC.
I can say I did not go overboard with 'normal' eating. However, as mentioned in a previous post, I did eat things I usually avoid like the plague.
Restarting with EFGT seems to be a good choice for me. Of course, it is too soon to tell but I am elated anyway! Perhaps this woe will help me figure what in the world has been going on the past year. Perhaps I need even more fats that I thought I did. Or perhaps it is because I took in most of my proteins, fats and carbs first thing in the morning, lessening the amounts with the remaining two meals of the day. That is because I followed the EFGT recommendation, which goes like this:
In the morning, eat like a king. At lunch (or dinner, as it is also called), eat like a prince. For supper, eat like a pauper.
My daily protein intake is about the same (90 grams, since I decided to try the higher end of the EFGT guidelines. On EFGT, my lowest daily protein gram intake should be about 70). With Protein Power, the recommended protein gram amt. was 120 grams but I have long cycled between 90-120 grams. The highest amount of EFGT carb grams (65) are more than my usual low-carb intake (20-30). Fat grams were 75 and 85, respectively, over the last two days - technically, I should have had much more on EFGT. I think that, when I lower the daily carb grams, I'll up the fats.
Actually, I'm quite surprised at the good results so far. That surprise is not due to the woe, but to the way my metabolism has been misbehaving the last few months. I honestly didn't expect such quick results!
Naturally, I'll stick with it as long as it works (let's hope it lasts for at least a few weeks!). I still have the same goal to lose 8-10 lbs. a month. I would bet money that scale losses will significantly slow down after that (please, Lord, not before). I'll be fine with that if the inches start to defrag themselves and keep defragging. :)
During this quiet time in January, I think I'll again re-read all my low-carb books, too. Every time I go through them, I find gems that didn't apply to me before but may be what I need now.
Know what I mean, sugar-free jellybean?
Wednesday, January 14, 2009
Tuesday, January 13, 2009
The Boomerang Diet: A Losing Battle
I see there have been comments to some of my previous posts, so I hope that this update answers a few of the questions received.
First, I should reiterate that, yes, I really lost 100 lbs. from May 2007 to November 2007. (Sometimes, I can barely believe it myself.) After that, it was a roller-coaster, so to speak. I usually stayed in the same lb. range, but I could (and did) easily gain weight all through winter, usually about 10 lbs. up and then down. As I've said before, the gains were not due to cheating. It just seems I've hit 'the plateau' - and how!
Through the summer of 2008, I tried different tips and tweaks, including Zero Carb. The result was a slight drop but then it would come right back. Mentally, I began to call my lifestyle of diet and exercise "The Boomerang Diet." You know how that one goes, right? You stay on plan and then ---you lose, you gain, you lose, you gain. The weight you lost keeps coming back to you, just like a boomerang. Get it?
It seemed my body kept re-setting the number at which it wanted to stay, so that my total fat loss was 95 lbs. I'd get back to 97 lbs. lost, and then the boomerang hit again. Sometimes the boomerang effect was over-kill. The scale wasn't budging downward and neither was the measuring tape.
Going upward - ah, that was way too easy!
From this past October thru December (2008), it was the same story. I fought back like the dickens but, once the early snow began in October, it's been a losing battle (no pun intended). If you read this blog, you know that snow and high humidity get me with water retention, every time. As you can imagine, I was really disgusted when the scale kept going up.
After my late November surgery, I gained 10 more lbs. in one week, just by eating chicken noodle soup and, once or twice a day, regular soda (clear liquids). Water wasn't getting it at that time, and I figured regular soda was better than aspartame-laced soda, but...Talk about carb intolerance and insulin sensitivity! Then I got sick for the holidays and throughout the holidays. I'm only now beginning to regain some strength.
Frankly, at that point, I almost gave up with the low-carbing. I never thought it would happen to me, but it did. After 1 year and 7 months of steady low-carbing, I threw in the towel, although I promised myself it would be temporary.
On Christmas Day, my attitude was plain and to-the-point: "To heck with this," and I decided to stop weighing myself every day, stop lowcarbing for awhile and just eat "normally." When I say 'normally,' I do not mean going wild in the kitchen and leaving a path of empty, tossed bags of carby junk behind me. I just ate like people without Metabolic Syndrome or Syndrome X do - you know, people who don't have certain health issues. That means I ate a bagel with my eggs and sausage one day, or I added toast another day. I had a cup of mashed potatoes with dinner a few times. I had soup with little bow-tie noodles. Once I had pasta. Another day I had pizza; it wasn't satisfying - that I can say, so I said no more of that. I ate nutmeats when and as I wanted them, and also some baked goods like banana bread. Usually I ate just twice a day. It wasn't alot but it was enough to do some damage. And I did that up until this past weekend, but all the time I was worrying about it.
End result: I gained 10 more lbs. Total weight gain since October 1: About 40 lbs.!
And you know what? I didn't need the scale to tell me. I can feel it. My newer and smaller clothes are uncomfortably snug, my face is rounder, and I feel 'wobbly' and 'jiggly' in places that should not wobble or jiggle.
So enough of that. Sure, I had to have surgery and then I got sick with some nasty virus...those were setbacks. Yes, I've been grieving and worrying, and I still am. Yet I know that those whom I loved and who loved me, and those still here who also love me and who I love, too, would not want me to lose the health I've so far regained.
As of Sunday just passed, I realized that I will not have a defeatist attitude. Instead, this will be my view of the whole situation: I had to let go for awhile, so I could "spit on my hands" and get a better grip.
There is also this reality: Even if I never get to my dream goal, sticking with the 95 lb. loss is much healther than slowly regaining all that weight. Do I want to be in constant pain again, perpetually walk hunched over again because my herniated disks can't stand the strain of all that weight, use a cane and wheelchair again, have high blood pressure again, endure GERDS again, and have to take meds again? No. Never "again"!
So here's my plan. I'm re-starting just like I did in May 2007 but this time, I know a bit more than I did then, like...
-I know how to cycle or 'rotate' carbs.
-I know about drinking clear water, and how much I need to drink.
-I know the lemon water trick, too, and I know the carbs are negligible, especially when one thinks of all its benefits.
-I know that I have to change my exercise routine every 3 weeks, because the body is a smart cookie (oops, sorry) and catches on to energy output and input.
-I know there are certain natural supplements that help me - alot.
-I know many other 'tricks and tips.'
-In other words, I know how to live a low-carb lifestyle and I know how 'shake it up.'
As the old saying goes: Knowledge is power!
The first step is simply to start and to start simply - just by eating low carb. As I regain my strength and even more motivation, I'll restart with my favorite form of exercise - water aerobics! I would love to get in the water every day, but the weather here is not conducive to 'water workouts.' In the winter, I have to make sure my hair is completely dry and give all the body pores time to close before I leave the community center, otherwise I will get sick. That's just the way it is.
If the weather doesn't cooperate, then I'll go to Exercise Plan B: Callenetics. They really do work on stretching and strengthening the muscles! They're also very relaxing. I'll do Callenetics for 3 weeks (and pray that winter passes quickly so I can return to the water), and then I'll rotate to a completely different form of exercise, like weight training.
Yesterday, my woe was EFGT (Eat Fat, Get Thin)...and I lost 2 lbs as of this morning. Today I planned on doing Protein Power. However, after looking at today's food log, I realize it was still EFGT. That's ok...the important thing is that I have started anew.
Who knows? After a few days of EFGT, I may just try Lindora.
How's that for a "shake up plan"?
First, I should reiterate that, yes, I really lost 100 lbs. from May 2007 to November 2007. (Sometimes, I can barely believe it myself.) After that, it was a roller-coaster, so to speak. I usually stayed in the same lb. range, but I could (and did) easily gain weight all through winter, usually about 10 lbs. up and then down. As I've said before, the gains were not due to cheating. It just seems I've hit 'the plateau' - and how!
Through the summer of 2008, I tried different tips and tweaks, including Zero Carb. The result was a slight drop but then it would come right back. Mentally, I began to call my lifestyle of diet and exercise "The Boomerang Diet." You know how that one goes, right? You stay on plan and then ---you lose, you gain, you lose, you gain. The weight you lost keeps coming back to you, just like a boomerang. Get it?
It seemed my body kept re-setting the number at which it wanted to stay, so that my total fat loss was 95 lbs. I'd get back to 97 lbs. lost, and then the boomerang hit again. Sometimes the boomerang effect was over-kill. The scale wasn't budging downward and neither was the measuring tape.
Going upward - ah, that was way too easy!
From this past October thru December (2008), it was the same story. I fought back like the dickens but, once the early snow began in October, it's been a losing battle (no pun intended). If you read this blog, you know that snow and high humidity get me with water retention, every time. As you can imagine, I was really disgusted when the scale kept going up.
After my late November surgery, I gained 10 more lbs. in one week, just by eating chicken noodle soup and, once or twice a day, regular soda (clear liquids). Water wasn't getting it at that time, and I figured regular soda was better than aspartame-laced soda, but...Talk about carb intolerance and insulin sensitivity! Then I got sick for the holidays and throughout the holidays. I'm only now beginning to regain some strength.
Frankly, at that point, I almost gave up with the low-carbing. I never thought it would happen to me, but it did. After 1 year and 7 months of steady low-carbing, I threw in the towel, although I promised myself it would be temporary.
On Christmas Day, my attitude was plain and to-the-point: "To heck with this," and I decided to stop weighing myself every day, stop lowcarbing for awhile and just eat "normally." When I say 'normally,' I do not mean going wild in the kitchen and leaving a path of empty, tossed bags of carby junk behind me. I just ate like people without Metabolic Syndrome or Syndrome X do - you know, people who don't have certain health issues. That means I ate a bagel with my eggs and sausage one day, or I added toast another day. I had a cup of mashed potatoes with dinner a few times. I had soup with little bow-tie noodles. Once I had pasta. Another day I had pizza; it wasn't satisfying - that I can say, so I said no more of that. I ate nutmeats when and as I wanted them, and also some baked goods like banana bread. Usually I ate just twice a day. It wasn't alot but it was enough to do some damage. And I did that up until this past weekend, but all the time I was worrying about it.
End result: I gained 10 more lbs. Total weight gain since October 1: About 40 lbs.!
And you know what? I didn't need the scale to tell me. I can feel it. My newer and smaller clothes are uncomfortably snug, my face is rounder, and I feel 'wobbly' and 'jiggly' in places that should not wobble or jiggle.
So enough of that. Sure, I had to have surgery and then I got sick with some nasty virus...those were setbacks. Yes, I've been grieving and worrying, and I still am. Yet I know that those whom I loved and who loved me, and those still here who also love me and who I love, too, would not want me to lose the health I've so far regained.
As of Sunday just passed, I realized that I will not have a defeatist attitude. Instead, this will be my view of the whole situation: I had to let go for awhile, so I could "spit on my hands" and get a better grip.
There is also this reality: Even if I never get to my dream goal, sticking with the 95 lb. loss is much healther than slowly regaining all that weight. Do I want to be in constant pain again, perpetually walk hunched over again because my herniated disks can't stand the strain of all that weight, use a cane and wheelchair again, have high blood pressure again, endure GERDS again, and have to take meds again? No. Never "again"!
So here's my plan. I'm re-starting just like I did in May 2007 but this time, I know a bit more than I did then, like...
-I know how to cycle or 'rotate' carbs.
-I know about drinking clear water, and how much I need to drink.
-I know the lemon water trick, too, and I know the carbs are negligible, especially when one thinks of all its benefits.
-I know that I have to change my exercise routine every 3 weeks, because the body is a smart cookie (oops, sorry) and catches on to energy output and input.
-I know there are certain natural supplements that help me - alot.
-I know many other 'tricks and tips.'
-In other words, I know how to live a low-carb lifestyle and I know how 'shake it up.'
As the old saying goes: Knowledge is power!
The first step is simply to start and to start simply - just by eating low carb. As I regain my strength and even more motivation, I'll restart with my favorite form of exercise - water aerobics! I would love to get in the water every day, but the weather here is not conducive to 'water workouts.' In the winter, I have to make sure my hair is completely dry and give all the body pores time to close before I leave the community center, otherwise I will get sick. That's just the way it is.
If the weather doesn't cooperate, then I'll go to Exercise Plan B: Callenetics. They really do work on stretching and strengthening the muscles! They're also very relaxing. I'll do Callenetics for 3 weeks (and pray that winter passes quickly so I can return to the water), and then I'll rotate to a completely different form of exercise, like weight training.
Yesterday, my woe was EFGT (Eat Fat, Get Thin)...and I lost 2 lbs as of this morning. Today I planned on doing Protein Power. However, after looking at today's food log, I realize it was still EFGT. That's ok...the important thing is that I have started anew.
Who knows? After a few days of EFGT, I may just try Lindora.
How's that for a "shake up plan"?
Make Each Day Count
It has been too long since I posted, because so much has happened in my personal life! One of my most vibrant aunts, only in her 60's, passed away. We knew her time was coming, but once it comes and the initial grief is over and life 'seems' to resume to 'normal,' it never really is the same...September and October came and went, although they seem to be a blur. In early November, my mom suffered a terrifying and life-threatening event, twice in one terribly agonizing week. Both times,we thought we had lost her. Then I had surgery on the Monday before Thanksgiving. Four days later, a beloved friend of 22 years unexpectedly died.
There are some people who are so 'real,' so full of the joy of living, so quick to love, so compassionate, and so strong - physically and emotionally - and who possess the funniest (but endearing) quirks that they always have an alluring aura about them. When they walk into a room, one is immediately aware of that presence and happy for it. When people like that die, as we all must some day, it just doesn't seem it could have happened so soon.
To all of us, circumstances occur that make life worth living. Some things take life out-of-balance, because we have lost, or know we will soon lose, someone so very dear to us. I learned that lesson young. Every time worries and sorrows come, the lesson is relearned.
When life gets harder, it's time to hope and pray and go into a 'quiet place' in one's soul. I had to get off the proverbial saddle and 'walk' it again for awhile, to think and ponder and thresh out so many things.
Although in the past months I didn't have the heart to write about low-carbing, a thought about it dawned on me. I knew it before and yet, once in a blue moon, one experiences an "epiphany" about something one has long known. That is, we see a truth of which we've always been aware, but we see it in a brief and beautiful glimpse of light which helps our own understanding of that particular truth deepen.
The lessons about life and love and joy and loss and sorrows and death have everything to do with why we're living a low-carb lifestyle. We do it because we want to live the lives God gave us, not just endure them because we too early lost our vitality.
In reality, what we eat and whether or not we exercise is just a part of our lives. Other things, especially people, happen in life that are even more important.
Absolutely, we can make low-carbing a path to a healthier life, but let's be sure to enjoy life as we low-carb, too. While we should try (very hard!) not let other things get in the way of our low-carb goals, neither should we let that goal get in the way of enjoying our loved ones and our lives. There's no reason we can't do both.
Especially since I began low-carbing in earnest, my personal motto has been: This day, I will stay on plan. It meant I wasn't going to mess up any day with a useless cheat, one I would later bitterly rue. No, I was sticking with the plan, day by day. It meant I didn't overly worry about tomorrow or the weekend. "Let the day be sufficient to itself." Isn't that what we're supposed to do in all things, not just when it comes to the low-carb lifestyle?
So, with just a simple addition, my personal motto is now "updated and improved":
This day, I will stay on plan and make each day count, in time and for eternity.
There are some people who are so 'real,' so full of the joy of living, so quick to love, so compassionate, and so strong - physically and emotionally - and who possess the funniest (but endearing) quirks that they always have an alluring aura about them. When they walk into a room, one is immediately aware of that presence and happy for it. When people like that die, as we all must some day, it just doesn't seem it could have happened so soon.
To all of us, circumstances occur that make life worth living. Some things take life out-of-balance, because we have lost, or know we will soon lose, someone so very dear to us. I learned that lesson young. Every time worries and sorrows come, the lesson is relearned.
When life gets harder, it's time to hope and pray and go into a 'quiet place' in one's soul. I had to get off the proverbial saddle and 'walk' it again for awhile, to think and ponder and thresh out so many things.
Although in the past months I didn't have the heart to write about low-carbing, a thought about it dawned on me. I knew it before and yet, once in a blue moon, one experiences an "epiphany" about something one has long known. That is, we see a truth of which we've always been aware, but we see it in a brief and beautiful glimpse of light which helps our own understanding of that particular truth deepen.
The lessons about life and love and joy and loss and sorrows and death have everything to do with why we're living a low-carb lifestyle. We do it because we want to live the lives God gave us, not just endure them because we too early lost our vitality.
In reality, what we eat and whether or not we exercise is just a part of our lives. Other things, especially people, happen in life that are even more important.
Absolutely, we can make low-carbing a path to a healthier life, but let's be sure to enjoy life as we low-carb, too. While we should try (very hard!) not let other things get in the way of our low-carb goals, neither should we let that goal get in the way of enjoying our loved ones and our lives. There's no reason we can't do both.
Especially since I began low-carbing in earnest, my personal motto has been: This day, I will stay on plan. It meant I wasn't going to mess up any day with a useless cheat, one I would later bitterly rue. No, I was sticking with the plan, day by day. It meant I didn't overly worry about tomorrow or the weekend. "Let the day be sufficient to itself." Isn't that what we're supposed to do in all things, not just when it comes to the low-carb lifestyle?
So, with just a simple addition, my personal motto is now "updated and improved":
This day, I will stay on plan and make each day count, in time and for eternity.
Friday, July 18, 2008
Why You Plateau: It Could be Your Hormones (Intro)
It seems a good number of the longer-term low-carbers [Say that three times, fast!] of my online acquaintance share another thing besides the low-carb lifestyle: Plateaus of a serious length of time before reaching maintenance level.
We’re all seeking the answer to overcome that dilemma. Some have 15-20 lbs. more to go; some have quite a bit more yet to drop. Despite our all-out efforts with low-carbing and cycling the low-carb woes and/or the exercise routine, there’s not much change on the scale and hardly any [if any a’tall] reduction in inches.
As the months go by, I consider that a plateau with serious intent!
Discussing the same issue with my doctor just weeks ago, he agreed the cause could be hormonal – especially when I described the inexplicable stall-gains each and every month. After taking various blood tests, I received a phone call three days later.
Results: Everything was “great” and “within normal range” [quote/unquote].
That wasn't true a year ago.
We’re all seeking the answer to overcome that dilemma. Some have 15-20 lbs. more to go; some have quite a bit more yet to drop. Despite our all-out efforts with low-carbing and cycling the low-carb woes and/or the exercise routine, there’s not much change on the scale and hardly any [if any a’tall] reduction in inches.
As the months go by, I consider that a plateau with serious intent!
Discussing the same issue with my doctor just weeks ago, he agreed the cause could be hormonal – especially when I described the inexplicable stall-gains each and every month. After taking various blood tests, I received a phone call three days later.
Results: Everything was “great” and “within normal range” [quote/unquote].
That wasn't true a year ago.
But now, I received uplifting reports for fasting glucose, cholesterol, and a beautiful HDL number of 58. According to the Protein Power books - for women, an HDL of 50 or over is fantastic! Hormones, too, were in 'normal range.'
The fun part came when the nurse stage-whispered over the phone, “Honey, whatever you’re doing, keep doing it!” As it turns out, she, too, is a low-carber! But my low carb lifestyle is not a secret with my doc. This time, he sat up and took notice of my great results, including all the weight loss. He actually asked what I did - forgetting we had discussed my plan over a year ago.
But I digress. I took the conversation with the friendly nurse a step further, asking for my exact test result numbers, as well as a break down for each hormone [and the numbers for ‘normal range’]. Despite being WITHIN normal range, there’s no doubt that some of my hormones are in the very LOW normal zone. [See, it all depends on how you define “normal range.” What was NOT clarified until I asked is that hormonal results ARE normal but LOW normal.) I won’t wait for them to bottom out (especially when those low numbers are already doing a number on me!).
There are two points to all this:
First, low-carbing greatly improves health, not just the number on the scale. So don't let the scale rule you because, as I have long said, "The scale doesn't tell the whole tale!"
Second, we arrive at my theory that a stall could be the result of one thing or a combination of things. A serious low-carb lifestyle can get the insulin response under control, but we can't forget that other hormones also play their part. If other hormones are either declining or out of balance, doesn't it make sense that they may be the cause of a long-term plateau ?
Insulin is, after all, a hormone. So low-carbing whips that little baby into line. However, for some, 'Zero Carbing' [ZC] is the only way to keep it totally under control. Yes, I said ZERO carbs. (Boggles the mind, doesn't it? It may take some time to wrap the mind around that axle, but let's at least give serious consideration to the idea.) Simply stated - Zero Carb means eating fattier cuts of meat - that is, fats and proteins - and that's it. [Zero Carb is not Stillman's, by the way, because Stillman's is low or no fat.] For some, ZC means no eggs, either, since eggs do contain a scant amount of carbs.
The reason for ZCing is a super-sensitive case of hyperinsulinemia, in which even small amounts of carbs still induce an insulin response. ZC's aim is to completely eradicate any insulin response, thus forcing the body to give up any fat hanging out in the cells and use that fat for energy. In other words, the 'metabolic bank' is trying to force us to put 'something' in the savings account, rather than allowing us to make a fat withdrawal. :> The only way to counter that is to refuse to put any carbs into the metabolic bank, thus forcing the bank to give us both the cash and the interest - that is, making it give up the fat it's trying so hard to hang onto!
Then there's leptin - another hormone. If it is not doing its job properly, it dictates the wrong message to the thyroid. The bigger fat cells have given up the ghost - that is, they gave up their fat, swelled with water for a while in retaliation, and may now be empty. But then again, maybe not, if leptin is the issue. And the smaller fat cells don't give up the fat so easily.
For women in [or approaching] the peri-menopausal years, it could be a leptin issue plus estrogen dominance. Estrogen likes to hang out in fat, and we ladies have an extra layer of fat that men don’t have (lucky things!). And what about cortisol - the 'stress hormone'?
Then, too, we ladies also have to deal with rising and declining hormone levels every single month. Sure, both men and women have hormones, and whacked out hormones could be an issue for both. But it is also clear that we of the fairer sex have 'extra' hormonal factors to consider, especially when we hit a true stall.
But don't freak out over all this, will ya? It can all be remedied by nutrition and, in some cases (like mine), with natural supplements to help the body do what it must. I realize some won't agree that supplementation is necessary, and that's fine...but I think otherwise.
One thing I've decided to do is start using a cream that contains prenelone and DHEA, which is sometimes called 'the youth hormone.' Prenelone is the 'precursor' hormone or the 'grandpa' hormone to progesterone - because if there there is not enough progesterone, estrogen dominance can be the result.
The other thing I'm seriously attempting, in order to overcome stubborn hyperinsulinemia, is to aim for "Zero Carb" - a serious step that many, understandably, wish to avoid. To repeat myself [because the topic bears repeating] Zero Carb has to do with completely controlling the insulin hormone. I'm also of the opinion that we should try, if at all possible, to eat meat and poultry that have not had hormones or chemicals added to them via shots or their food, because then we're assimilating that junk and very likely upsetting our own hormonal balance! I realize truly organic eating is an expensive lifestyle, especiallly in these days, but we can start with baby steps...so there will be more on Zero Carb and hormonal topics later!
Meanwhile, back at the ranch, I've been training via a combo of ‘nutritional’ or ‘naturopathic' classes while simultaneously researching and experimenting with "Zero Carbing."
As I've been studying 'outside the box' nutrition studies and theories for quite some time now, I try what I think applies to my circumstances. That willingness to try something 'unconventional' has held me in good stead, or else I would not have been low-carbing, or cycling, and I would never have gotten this far.
Since I find I'm not alone in the Land of the Grand Plateau, you're more than welcome to join me as I look for the passage OUT! :)
Thursday, April 24, 2008
Another Way to Cycle (with Stillman Plans)
Here's the scoop. During a five-month bout of stall-gains (a term a fellow low-carber shared with me, which means we not only stall but the scale tends to easily bounce up), I knew I had to be patient and stick with my low-carb lifestyle, no matter what.
As far as I could ascertain, my lengthy battle was due to the winter season. I'm quite serious, since there is no other explanation. To add insult to injury, my chronic inflammatory conditions seemed to be the real culprits. The result: Water retention, with a vengeance. I won't go into all the details, but I researched, tried every trick in the low-carb books, and even had to resort to Lasix, a loop diuretic. Since I didn't want to continue on any form of medication, due to side effects and drops in my potassium levels, I looked for additional natural methods to combat water retention and found the lemon water miracle.
By April 14, I had been busy with a writing project, which kept me in front of the computer (and on my duff) over 12 hours a day for two weeks. Although I stayed on plan, the weight was catching up with me - again. So on April 15, I took what I perceive as a drastic measure. I decided to try the Stillman's 14 Day Shape Up Program.
Within 9 days, I had dropped 15 lbs.!
I've been asked how I exactly did it. First, although I didn't plan it this way, I ended up experimenting by kicking off with the basic Stillman's plan, which means unlimited lean proteins, no added fats, and no veggies - nada, zilch, zip.
The reason I did that was to find out if it was true that 'practically zero' carbs plus no added fats means faster weight loss.
Yep, it's true.
The first day, I dropped a lb. The next day, I dropped 5.4 lbs. overnight. Talk about a Whooshie!
Now here's an interesting tidbit: The minute I noticed the loss slowed down on any given morning, that's the day I switched to Stillman's 14 Day Shape Up program. For me, that meant adding one small, plain salad to lunch and dinner. Doing that resulted in a better scale loss the next day, upon which I immediately resumed the basic Stillman's woe.
When the weight loss slowed again, I did exactly the same thing: One day of the 14 Day Shape Up program, then returning to basic Stillman's the very next day.
A few Divine Tips to follow a similar cycle with great success:
-Pull back on caffeine. Although I had completely broken the habit last spring, once winter hit full force, I started drinking hot black tea again. So it was back to weaning myself off caffeine, limiting myself to one 12 oz. cup in the morning.
-Take at least the basic vitamins and supplements, as outlined in my blog entry, "Do You Know What Your Supplements Are?"
-Use very small amounts of virgin olive oil in a spritzer for home-made "Pam" spray; it's a much healther course to use minimal amounts of real fats than no fats.
-Drink up! Drink green tea, hot or cold, or green tea with fresh lemon (good for the liver and kidneys) and, if desired, use stevia as a sweetener. I recently found Arizona Diet Green Tea with Ginseng (which uses Splenda and not aspartame), so I drank that occasionally but mainly focused on plain, cold water. (That is because I completely avoid aspartame, and try my best to also avoid Splenda. Why? It's chlorinated sugar, which means bleached sugar - done to remove carbs - but what is it adding to our bodies? Avoid diet sodas like the plague!) Keeping the body absolutely permeated with clear liquids is an absolute must while on an all-protein cycle.
-Keep the meals basic and simple. Whenever possible, eat small but frequent meals. By small, I mean a few eggs in the morning, 4-6 oz. of some favorite lean protein a few hours later, another lean protein snack 2-3 hours after that, etc. Doing so helps the metabolism adjust, keeps hunger at bay, keeps glucose levels steady, and keeps the mind focused on your goal --- and that's where the real battle of the bulge takes place!
-If feeling a bit shaky or light-headed, immediately eat a small green salad with an unlimited amount of lean protein and your favorite dressing (preferably low carb, high fat). If that is not possible, eat a few slices of real cheese (not processed cheese food) and plenty of water.
-Alternate every other day between whole (preferably organic) brown eggs and Eggbeaters (or egg whites from the organic brown eggs).
-On the days you incorporate a 1 cup green salad, consider using 1 tbsp. of a full-fat salad dressing, not a low-fat version (since low-fat dressings include higher carbs). If you prefer the low-fat version, keep it to "just enough" - don't drizzle the salad!
-Enjoy a 4 oz. sugar-free gelatin cup either between meals or right after them. (Limit: 3 per day)
-Take it easy with the exercise. Stillman's recommended only two 15 minute light exercise routines, morning and evening...like a casual stroll, stretching, that sort of thing. This is not the time to jog, walk miles at high speed, etc. It is a good time to enjoy an easy bicycle ride, do 15 minutes of Callanetics, or other slow, easier exercises.
My plan is to finish the 14 days of alternating between the two Stillman programs, then cycling to the Protein Power Life Plan for two weeks, then back to the two Stillman woe's for another two weeks.
If this works, I'll be at my dream goal before I know it!
As far as I could ascertain, my lengthy battle was due to the winter season. I'm quite serious, since there is no other explanation. To add insult to injury, my chronic inflammatory conditions seemed to be the real culprits. The result: Water retention, with a vengeance. I won't go into all the details, but I researched, tried every trick in the low-carb books, and even had to resort to Lasix, a loop diuretic. Since I didn't want to continue on any form of medication, due to side effects and drops in my potassium levels, I looked for additional natural methods to combat water retention and found the lemon water miracle.
By April 14, I had been busy with a writing project, which kept me in front of the computer (and on my duff) over 12 hours a day for two weeks. Although I stayed on plan, the weight was catching up with me - again. So on April 15, I took what I perceive as a drastic measure. I decided to try the Stillman's 14 Day Shape Up Program.
Within 9 days, I had dropped 15 lbs.!
I've been asked how I exactly did it. First, although I didn't plan it this way, I ended up experimenting by kicking off with the basic Stillman's plan, which means unlimited lean proteins, no added fats, and no veggies - nada, zilch, zip.
The reason I did that was to find out if it was true that 'practically zero' carbs plus no added fats means faster weight loss.
Yep, it's true.
The first day, I dropped a lb. The next day, I dropped 5.4 lbs. overnight. Talk about a Whooshie!
Now here's an interesting tidbit: The minute I noticed the loss slowed down on any given morning, that's the day I switched to Stillman's 14 Day Shape Up program. For me, that meant adding one small, plain salad to lunch and dinner. Doing that resulted in a better scale loss the next day, upon which I immediately resumed the basic Stillman's woe.
When the weight loss slowed again, I did exactly the same thing: One day of the 14 Day Shape Up program, then returning to basic Stillman's the very next day.
A few Divine Tips to follow a similar cycle with great success:
-Pull back on caffeine. Although I had completely broken the habit last spring, once winter hit full force, I started drinking hot black tea again. So it was back to weaning myself off caffeine, limiting myself to one 12 oz. cup in the morning.
-Take at least the basic vitamins and supplements, as outlined in my blog entry, "Do You Know What Your Supplements Are?"
-Use very small amounts of virgin olive oil in a spritzer for home-made "Pam" spray; it's a much healther course to use minimal amounts of real fats than no fats.
-Drink up! Drink green tea, hot or cold, or green tea with fresh lemon (good for the liver and kidneys) and, if desired, use stevia as a sweetener. I recently found Arizona Diet Green Tea with Ginseng (which uses Splenda and not aspartame), so I drank that occasionally but mainly focused on plain, cold water. (That is because I completely avoid aspartame, and try my best to also avoid Splenda. Why? It's chlorinated sugar, which means bleached sugar - done to remove carbs - but what is it adding to our bodies? Avoid diet sodas like the plague!) Keeping the body absolutely permeated with clear liquids is an absolute must while on an all-protein cycle.
-Keep the meals basic and simple. Whenever possible, eat small but frequent meals. By small, I mean a few eggs in the morning, 4-6 oz. of some favorite lean protein a few hours later, another lean protein snack 2-3 hours after that, etc. Doing so helps the metabolism adjust, keeps hunger at bay, keeps glucose levels steady, and keeps the mind focused on your goal --- and that's where the real battle of the bulge takes place!
-If feeling a bit shaky or light-headed, immediately eat a small green salad with an unlimited amount of lean protein and your favorite dressing (preferably low carb, high fat). If that is not possible, eat a few slices of real cheese (not processed cheese food) and plenty of water.
-Alternate every other day between whole (preferably organic) brown eggs and Eggbeaters (or egg whites from the organic brown eggs).
-On the days you incorporate a 1 cup green salad, consider using 1 tbsp. of a full-fat salad dressing, not a low-fat version (since low-fat dressings include higher carbs). If you prefer the low-fat version, keep it to "just enough" - don't drizzle the salad!
-Enjoy a 4 oz. sugar-free gelatin cup either between meals or right after them. (Limit: 3 per day)
-Take it easy with the exercise. Stillman's recommended only two 15 minute light exercise routines, morning and evening...like a casual stroll, stretching, that sort of thing. This is not the time to jog, walk miles at high speed, etc. It is a good time to enjoy an easy bicycle ride, do 15 minutes of Callanetics, or other slow, easier exercises.
My plan is to finish the 14 days of alternating between the two Stillman programs, then cycling to the Protein Power Life Plan for two weeks, then back to the two Stillman woe's for another two weeks.
If this works, I'll be at my dream goal before I know it!
Thursday, April 10, 2008
Do You Know What Your Supplements Are?
I have a very helpful book by Fran McCullough entitled Living Low Carb that features a plan on 'how-to-lose-10-lbs-fast." It goes like this:
--First of all, pull out all the stops with all the supplements: liver cleansing (which can include milk thistle), L-Carnitine (acetyl L-Carnitine is the best but it's more expensive), and Omega 3's.
--Drink even more water than usual - a gallon a day would not be too much. Just sip water all day - don't guzzle or you could become seriously ill.
--Exercise more than usual. (However, I've found that I lose inches but not lbs., and that's ok, too. That does for your body what defragging does for your hard drive!)
--Eat enough protein to lose wt. but not enough to maintain. (Divine Tip: Use the formula from the book, Protein Power Life Plan by the Drs. Eades. If that amount does not work, drop the daily protein grams by 20-30).
--Cut out or drastically reduce all dairy products - no milk, creamers or cheese.
--Keep fruit to an absolute minimum of low-carb fruits only (strawberries are best, and one can have up to 1/2 cup every other day). But it's even better to cut out all fruits.
--Consume no alcohol.
--For carbs, keep the emphasis on dark green vegetables and greens (dark, leafy lettuces, green beans, asparagus, and broccoli are best choices; avoid peas because they are too starchy) Divine Tip: Also, don't overdo it even with these foods...keep the quantities to about 1.5 cups, twice a day (lunch and dinner). To them, add a small amount of real fat. Did you know that we must have fat with veggies, otherwise we don't absorb their nutrients as well?
--Check that daily calories are between 1200-1500, depending on your height, frame, and gender.
--"Don't follow this regimen for more than 2 weeks at a time; you don't want to send your body into starvation mode, which will slow down your metabolism and leave you with a permanent limited calorie budget." This comment was made without backup documentation, but I'm including it here as 'food for thought.' :) I, for one, do believe Starvation Mode is a reality.
Of course, now we know there are various ways to avoid of Starvation Mode - by cycling low-carb plans and/or carefully implementing occasional free meals.
A Few Neat Tips:
Dr. Atkins recommended 2 tbsps. fresh lemon juice in warm water, a diluted form of lemon water, before breakfast or any other meal - as a liver detox! End a meal with probiotics (the good flora and fauna for the intestinal tract). Both of these ideas should help with digestive problems we low-carbers often experience. (Please see my blog entry, "Lemon Water: The Good It Does Your Body.")
For other health benefits and along with other supplements, Dr. Schwarzbein strongly recommends both a Vitamin B Complex as well as Vitamin D3, a hormone that helps with fat burning, helps insulin resistance, and improves the GI tract.
---Chromium Picolinate. Best dosage is 300-600 mcg per day. Chromium Picolinate is an “intermediary between the B vitamins pantothenic acid and the important coenzyme A” and it "will build muscle (an anabolic effect), decrease body fat, plus lower the cholesterol levels.” (Dr. Atkins)
---Pantetheine. Dr. A recommended 100-400 mcg per day. “It plays a pivotal role in many metabolic pathways and is a remarkable cholesterol-control nutrient.” Note: Liquid forms are best, since vitamin supplements that claim to contain pantetheine were found, on essay, to contain none. (Dr. Atkins)
---Selenium. (200 mcg per day). It is “valuable as an antioxidant and its deficiency seems to provide an increased cancer risk. In addition, a recent animal study by McNeill suggested that it plays a beneficial nutritional role in diabetes prevention.” (Dr. Atkins)
---Biotin. No recommended dosage found in the Atkins book. However, Dr. A said it was discovered by J.C. Coggeshall and his associates that biotin caused a “significant drop in diabetic blood-sugar levels.” (Dr. Atkins)
---Vitamin C (especially in the form of Esther-C). Recommended dosage: 500 mg or more. Helps boost wt. loss, not to mention “shoring up our resistance to infections.” (Dr. Atkins)
---Magnesium. The standard dose is 300 mg - 600 mg of chelated magnesium (malate, citrate, or aspartate) before bed. Diabetics especially are deficient in this mineral.
Magnesium “strengthens the heart, normalizes blood sugar, helps with mood disorders (like anxiety and depression), acts as a natural laxative and is a natural sleep aid." Note: Calcium is often found combined with magnesium, since magnesium blocks calcium's negative affects but keeps its good ones. That's because calcium alone can deposit itself into our arteries and block them, as well as do other damaging things - but ONLY when left alone! So try to find a chelated mix of magnesium and calcium of at least 300 mg. magnesium per capsule. (Fran McCullough)
---Vitamin E. Must be taken with soluble fat to work effectively (like Omega 3 or Omega 3-6-9 or from a natural food source, like eggs or fish). Standard dose is 400 mg (in a tocotrienol mix, not just alpha-tocopherol). Vitamin E helps prevent heart disease and is a potent free-radical attacker, clot buster, and anti-aging help. We also won't see the wrinkles advance so easily when using Vitamin E! More importantly, Vitamin E increases insulin sensitivity (which means that the more sensitive our cells are to insulin, the less insulin we need to produce – and that’s the reason for low-carbing!). (Fran McCullough)
--- Folate (a B vitamin), also known as Folic Acid. Standard dose is 400 mcg a day - but if one has high levels of homoysteine, thought to be a major player in heart disease, ask your doctor about taking a higher amt. Low carbers can easily reach a deficiency in this vitamin since it’s mostly found in foods we avoid (like bananas and beans). (Fran McCullough)
---Acetyl L-Carnitine. For special conditions, the dosage ranges between 1000 and 2000 mg per day. “Carnitine is involved in fat transport and, when it is deficient, overweight people have difficulty getting into ketosis/lipolysis.” Primary use is in heart disease, "where it corrects a certain type of cardiomyopathy, helps stabilize heart rhythm, lower triglyceride levels, and increase HDL cholesterol.” (Dr. Atkins)
---Coenzyme Q 10 (C0-Q10). (Used in a study, the recommended amt. was 100 mg daily for research purposes.) It is “essential to proper working of the immune system and is a specific nutritional correction for periodontal (gum) disease. But overweight readers might be interested in a Belgian study, headed by Dr. Luc Van Gall, which showed that over half of a group of obese patients had deficiency levels of CoQ10 and compared them with a similar group without deficiency. After nine weeks, the formerly deficient group lost 29.7 lbs. on a standard diet, compared to the non-deficient ones who lost 12.7 lbs. on the same diet. If this work mirrors the incidence of CoQ10 deficiency in all overweight subjects, then one out of two of you will benefit considerably from this single nutrient.” (Dr. Atkins)
---The Essential Fatty Acids (Omega 3 and Omega 6, as well as other research that includes Omega 9). For general purposes, Dr. A recommended 2 capsules of borage oil, 2 of super–EPA, and 2 of flaxseed oil. Personal Note from yours truly: There is a delicate balance in using the Omega supplements, so I myself use the KAL brand of Omega 3-6-9.) Omega 3’s provide the essential oil called alpha-linolenic acid, while Omega 6, a special "subdivision called gamma linolenic acid is found useful for atopic eczema, PMS, cholesterol elevation, and many other deficiency situations and contained in EPA, borage oil, and black currant oil.” (Dr. Atkins)
From Dr. Atkins’ New Diet Revolution:
The following were recommendations from Dr. Atkins (who was firstly a cardiologist, btw, which is what led him to researching the benefits of low-carbing) for “specific answers to common dieters’ problems.”
For what I called, due to modesty, 'clogged pipes': You may use magnesium oxide, extra Vitamin C, or a variety of vegetable laxatives and bulking agents. Dr. A's choice was psyllium husks. Start with 1 tablespoon in one full glass of water and increase or decrease the dose until the optimal bowel movement is obtained.
For super cravings: L-Glutamine, 500-1000 mg before meals and perhaps right at the point when craving is greatest. Extra chromium [picolinate] is valuable here, too.
For hunger not assuaged by being in ketosis: L-phenylalanine or acetyl L-tyrosine, 500 mg of the former, or 300 mg of the latter, before meals.
For fluid retention: Pyidoxal 5 phosphate, 50-100 mg, PLUS L-taurine, 1500-3000 mg daily. Asparagus tablets work very well, too. (My own observation: So do Parsley Tablets!)
For fatigue: Octacosanol, 5-10 mg., PABA, 600-2000 mg., dimethylglycine, 3-6 sublingual (under the tongue) tablets per day; sublingual B12 tablets, 1-3 daily, or 1-3 B complex tablets daily (50 mg. strength per tablet)
For nervousness: Inositol, 500-2000 mg daily, and herbal teas such as chamomile, valerian, and passion flower.
For insomnia: The above taken at night, plus melatonin 3-6 mg. before bed (ties your sleep cycle into day/night cycle; counterproductive for night workers). Calcium, magnesium, niacinamide, pantothenic acid, and 5 HTP (hydroxyl tryptophan) may all be useful here as well.
For hypoglycemics: Dr. Atkins used his Basic Formula, plus chromium, L-glatamine, zinc, selenium, magnesium, all of the B complex, PAK, extra biotin, L-alanine.
PAK is the acronym for Pyridoxine alpha-ketoglutarate, which seems to have a favorable effect on diabetes. Recommended dosage is 500-1500 mcg per day.
For diabetes: Dr. Atkins used the Basic Formula, plus extra chromium, zinc, selenium, inositol, CoQ10, PAK, biotin, vanadyl sulfate, magnesium.
For the lowering or prevention of cholesterol elevations, Dr. Atkins used lecithin granules (aha – lecithin is contained in whole eggs!), chromium, pantetheine, niacin and other B complex factors, garlic, Vitamin C, GLA (borage, primrose, or black currant oils), EPA (fish oil), sitosterol, glucomannan, guar gum, pectin, psyllium husks, dimethyl glycine, CoQ10, phosphatidyl choline, or use the Atkins Lipid Formula plus the Essential Oils Formula.
For elevated triglycerides, the slate is similar to the list for cholesterol, except the L-Carnitine and EPA are emphasized. Also because of the correlation of triglycerides and hyperinsulinism, the nutrients helpful in diabetes will prove to be helpful here.
For hypertension (high blood pressure), Dr. Atkins used magnesium (preferably as orotate, taurate, arginate, or aspartate), L-taurine, pyridoxal 5 phosphate or pyridoxine, garlic, essential fatty acids (GLA and EPA), CoQ10, potassium, or the Atkins Formula AH-3, plus the Essential Oils Formula.
For coronary heart disease, Dr. Atkins used one of the above mentioned magnesium compounds, L-Carnitine, Vitamin E, CoQ10, serrapeptase and/or bromelain, garlic, chromium picolinate, or his Formula CV-4.
For arthritis, Dr. Atkins used shark cartilage, superoxide dismutase, calcium EATP, pantetheine, niacinaide, pyridoxine, PABA, Vitamin C, bioflavonoids, Vitamin E, SOD/catalase, copper sebacate, or Atkins Formula AA-5, plus the Essential Oils Formula.
As Dr. A stated (all emphasis below is mine):
“The roster of nutrients which have been studied favorably in these conditions should provide a glimmer of insight into how much published work there is on nutraceuticals. Consider at the same time the almost obscene profit margins consistently reported by the pharmaceutical industry and you may get a flash of recognition as to why all these bone fide medical studies supporting a competing therapy are not widely disseminated. When your doctor doesn’t tell you about them, it’s only because nobody told him about them.”
“The restriction of carbohydrate gives you an edge and, similarly, the targeted use of nutritional supplements gives you another kind of edge. Learn about them, learn how to use them, and use them properly. When you do, the Edge will surely be with you.”
--First of all, pull out all the stops with all the supplements: liver cleansing (which can include milk thistle), L-Carnitine (acetyl L-Carnitine is the best but it's more expensive), and Omega 3's.
--Drink even more water than usual - a gallon a day would not be too much. Just sip water all day - don't guzzle or you could become seriously ill.
--Exercise more than usual. (However, I've found that I lose inches but not lbs., and that's ok, too. That does for your body what defragging does for your hard drive!)
--Eat enough protein to lose wt. but not enough to maintain. (Divine Tip: Use the formula from the book, Protein Power Life Plan by the Drs. Eades. If that amount does not work, drop the daily protein grams by 20-30).
--Cut out or drastically reduce all dairy products - no milk, creamers or cheese.
--Keep fruit to an absolute minimum of low-carb fruits only (strawberries are best, and one can have up to 1/2 cup every other day). But it's even better to cut out all fruits.
--Consume no alcohol.
--For carbs, keep the emphasis on dark green vegetables and greens (dark, leafy lettuces, green beans, asparagus, and broccoli are best choices; avoid peas because they are too starchy) Divine Tip: Also, don't overdo it even with these foods...keep the quantities to about 1.5 cups, twice a day (lunch and dinner). To them, add a small amount of real fat. Did you know that we must have fat with veggies, otherwise we don't absorb their nutrients as well?
--Check that daily calories are between 1200-1500, depending on your height, frame, and gender.
--"Don't follow this regimen for more than 2 weeks at a time; you don't want to send your body into starvation mode, which will slow down your metabolism and leave you with a permanent limited calorie budget." This comment was made without backup documentation, but I'm including it here as 'food for thought.' :) I, for one, do believe Starvation Mode is a reality.
Of course, now we know there are various ways to avoid of Starvation Mode - by cycling low-carb plans and/or carefully implementing occasional free meals.
A Few Neat Tips:
Dr. Atkins recommended 2 tbsps. fresh lemon juice in warm water, a diluted form of lemon water, before breakfast or any other meal - as a liver detox! End a meal with probiotics (the good flora and fauna for the intestinal tract). Both of these ideas should help with digestive problems we low-carbers often experience. (Please see my blog entry, "Lemon Water: The Good It Does Your Body.")
For other health benefits and along with other supplements, Dr. Schwarzbein strongly recommends both a Vitamin B Complex as well as Vitamin D3, a hormone that helps with fat burning, helps insulin resistance, and improves the GI tract.
A List of Possible Supplements: Read Carefully!
The following are informational excerpts in regard to vitamins and other supplements and which were recommended by Dr. Atkins and/or Dr. Mary Dan Eades, both whom I will quote below. Interestingly enough, both doctors insisted that low-carbers should take nutritional supplements, since we cut out grain products and fruit that provided absolutely needed nutrients. I’ll also include info and paraphrases from the Living Low Carb book by Fran McCullough, who refers to these two doctors and provides a basic summary on some of their research:---Chromium Picolinate. Best dosage is 300-600 mcg per day. Chromium Picolinate is an “intermediary between the B vitamins pantothenic acid and the important coenzyme A” and it "will build muscle (an anabolic effect), decrease body fat, plus lower the cholesterol levels.” (Dr. Atkins)
---Pantetheine. Dr. A recommended 100-400 mcg per day. “It plays a pivotal role in many metabolic pathways and is a remarkable cholesterol-control nutrient.” Note: Liquid forms are best, since vitamin supplements that claim to contain pantetheine were found, on essay, to contain none. (Dr. Atkins)
---Selenium. (200 mcg per day). It is “valuable as an antioxidant and its deficiency seems to provide an increased cancer risk. In addition, a recent animal study by McNeill suggested that it plays a beneficial nutritional role in diabetes prevention.” (Dr. Atkins)
---Biotin. No recommended dosage found in the Atkins book. However, Dr. A said it was discovered by J.C. Coggeshall and his associates that biotin caused a “significant drop in diabetic blood-sugar levels.” (Dr. Atkins)
---Vitamin C (especially in the form of Esther-C). Recommended dosage: 500 mg or more. Helps boost wt. loss, not to mention “shoring up our resistance to infections.” (Dr. Atkins)
---Magnesium. The standard dose is 300 mg - 600 mg of chelated magnesium (malate, citrate, or aspartate) before bed. Diabetics especially are deficient in this mineral.
Magnesium “strengthens the heart, normalizes blood sugar, helps with mood disorders (like anxiety and depression), acts as a natural laxative and is a natural sleep aid." Note: Calcium is often found combined with magnesium, since magnesium blocks calcium's negative affects but keeps its good ones. That's because calcium alone can deposit itself into our arteries and block them, as well as do other damaging things - but ONLY when left alone! So try to find a chelated mix of magnesium and calcium of at least 300 mg. magnesium per capsule. (Fran McCullough)
---Vitamin E. Must be taken with soluble fat to work effectively (like Omega 3 or Omega 3-6-9 or from a natural food source, like eggs or fish). Standard dose is 400 mg (in a tocotrienol mix, not just alpha-tocopherol). Vitamin E helps prevent heart disease and is a potent free-radical attacker, clot buster, and anti-aging help. We also won't see the wrinkles advance so easily when using Vitamin E! More importantly, Vitamin E increases insulin sensitivity (which means that the more sensitive our cells are to insulin, the less insulin we need to produce – and that’s the reason for low-carbing!). (Fran McCullough)
--- Folate (a B vitamin), also known as Folic Acid. Standard dose is 400 mcg a day - but if one has high levels of homoysteine, thought to be a major player in heart disease, ask your doctor about taking a higher amt. Low carbers can easily reach a deficiency in this vitamin since it’s mostly found in foods we avoid (like bananas and beans). (Fran McCullough)
---Acetyl L-Carnitine. For special conditions, the dosage ranges between 1000 and 2000 mg per day. “Carnitine is involved in fat transport and, when it is deficient, overweight people have difficulty getting into ketosis/lipolysis.” Primary use is in heart disease, "where it corrects a certain type of cardiomyopathy, helps stabilize heart rhythm, lower triglyceride levels, and increase HDL cholesterol.” (Dr. Atkins)
---Coenzyme Q 10 (C0-Q10). (Used in a study, the recommended amt. was 100 mg daily for research purposes.) It is “essential to proper working of the immune system and is a specific nutritional correction for periodontal (gum) disease. But overweight readers might be interested in a Belgian study, headed by Dr. Luc Van Gall, which showed that over half of a group of obese patients had deficiency levels of CoQ10 and compared them with a similar group without deficiency. After nine weeks, the formerly deficient group lost 29.7 lbs. on a standard diet, compared to the non-deficient ones who lost 12.7 lbs. on the same diet. If this work mirrors the incidence of CoQ10 deficiency in all overweight subjects, then one out of two of you will benefit considerably from this single nutrient.” (Dr. Atkins)
---The Essential Fatty Acids (Omega 3 and Omega 6, as well as other research that includes Omega 9). For general purposes, Dr. A recommended 2 capsules of borage oil, 2 of super–EPA, and 2 of flaxseed oil. Personal Note from yours truly: There is a delicate balance in using the Omega supplements, so I myself use the KAL brand of Omega 3-6-9.) Omega 3’s provide the essential oil called alpha-linolenic acid, while Omega 6, a special "subdivision called gamma linolenic acid is found useful for atopic eczema, PMS, cholesterol elevation, and many other deficiency situations and contained in EPA, borage oil, and black currant oil.” (Dr. Atkins)
From Dr. Atkins’ New Diet Revolution:
The following were recommendations from Dr. Atkins (who was firstly a cardiologist, btw, which is what led him to researching the benefits of low-carbing) for “specific answers to common dieters’ problems.”
For what I called, due to modesty, 'clogged pipes': You may use magnesium oxide, extra Vitamin C, or a variety of vegetable laxatives and bulking agents. Dr. A's choice was psyllium husks. Start with 1 tablespoon in one full glass of water and increase or decrease the dose until the optimal bowel movement is obtained.
For super cravings: L-Glutamine, 500-1000 mg before meals and perhaps right at the point when craving is greatest. Extra chromium [picolinate] is valuable here, too.
For hunger not assuaged by being in ketosis: L-phenylalanine or acetyl L-tyrosine, 500 mg of the former, or 300 mg of the latter, before meals.
For fluid retention: Pyidoxal 5 phosphate, 50-100 mg, PLUS L-taurine, 1500-3000 mg daily. Asparagus tablets work very well, too. (My own observation: So do Parsley Tablets!)
For fatigue: Octacosanol, 5-10 mg., PABA, 600-2000 mg., dimethylglycine, 3-6 sublingual (under the tongue) tablets per day; sublingual B12 tablets, 1-3 daily, or 1-3 B complex tablets daily (50 mg. strength per tablet)
For nervousness: Inositol, 500-2000 mg daily, and herbal teas such as chamomile, valerian, and passion flower.
For insomnia: The above taken at night, plus melatonin 3-6 mg. before bed (ties your sleep cycle into day/night cycle; counterproductive for night workers). Calcium, magnesium, niacinamide, pantothenic acid, and 5 HTP (hydroxyl tryptophan) may all be useful here as well.
For hypoglycemics: Dr. Atkins used his Basic Formula, plus chromium, L-glatamine, zinc, selenium, magnesium, all of the B complex, PAK, extra biotin, L-alanine.
PAK is the acronym for Pyridoxine alpha-ketoglutarate, which seems to have a favorable effect on diabetes. Recommended dosage is 500-1500 mcg per day.
For diabetes: Dr. Atkins used the Basic Formula, plus extra chromium, zinc, selenium, inositol, CoQ10, PAK, biotin, vanadyl sulfate, magnesium.
For the lowering or prevention of cholesterol elevations, Dr. Atkins used lecithin granules (aha – lecithin is contained in whole eggs!), chromium, pantetheine, niacin and other B complex factors, garlic, Vitamin C, GLA (borage, primrose, or black currant oils), EPA (fish oil), sitosterol, glucomannan, guar gum, pectin, psyllium husks, dimethyl glycine, CoQ10, phosphatidyl choline, or use the Atkins Lipid Formula plus the Essential Oils Formula.
For elevated triglycerides, the slate is similar to the list for cholesterol, except the L-Carnitine and EPA are emphasized. Also because of the correlation of triglycerides and hyperinsulinism, the nutrients helpful in diabetes will prove to be helpful here.
For hypertension (high blood pressure), Dr. Atkins used magnesium (preferably as orotate, taurate, arginate, or aspartate), L-taurine, pyridoxal 5 phosphate or pyridoxine, garlic, essential fatty acids (GLA and EPA), CoQ10, potassium, or the Atkins Formula AH-3, plus the Essential Oils Formula.
For coronary heart disease, Dr. Atkins used one of the above mentioned magnesium compounds, L-Carnitine, Vitamin E, CoQ10, serrapeptase and/or bromelain, garlic, chromium picolinate, or his Formula CV-4.
For arthritis, Dr. Atkins used shark cartilage, superoxide dismutase, calcium EATP, pantetheine, niacinaide, pyridoxine, PABA, Vitamin C, bioflavonoids, Vitamin E, SOD/catalase, copper sebacate, or Atkins Formula AA-5, plus the Essential Oils Formula.
As Dr. A stated (all emphasis below is mine):
“The roster of nutrients which have been studied favorably in these conditions should provide a glimmer of insight into how much published work there is on nutraceuticals. Consider at the same time the almost obscene profit margins consistently reported by the pharmaceutical industry and you may get a flash of recognition as to why all these bone fide medical studies supporting a competing therapy are not widely disseminated. When your doctor doesn’t tell you about them, it’s only because nobody told him about them.”
“The restriction of carbohydrate gives you an edge and, similarly, the targeted use of nutritional supplements gives you another kind of edge. Learn about them, learn how to use them, and use them properly. When you do, the Edge will surely be with you.”
Divine's Home-Made, Low-Carb Chicken Broth
Canned broth, consomme and bouillon. At one point or another, we've probably tried them at least once. The problem is finding a low-sodium version that really is low-salt (read the label; you'll be surprised to see how low it isn't).
So, although I now prefer quick 'n' easy low-carb meals, I don't bother with grocery store options for broth but make my own.
In fact, I am convinced my clear chicken stock facilitates weight loss. I enjoy it mostly in the afternoons and evenings, between meals. It’s tasty, warm, satisfying, features organically grown spring broilers (and veggies, when I can find them) and – best of all – it’s home-made!
With mostly low-carb veggies (parsnips, mushrooms, green pepper, dandelion greens, celery) and with even "higher" carb choices (tomato, green onion), this is a very nutritional, low-carb, and flavorful broth - and I control the sodium content! (Btw, the mushrooms add the "salt" flavor we might miss, without upping sodium. Mushrooms also add low-carb nutrition!)
For 8 quarts:
1 left-over spring or roasting chicken (with the skin, pre-roasted)
*2 large parsnips (top cut off)1 or 2 whole turnips (top "nubs" cut off)
1/2 bunch of green onions (end strings cut off)
1 cup fresh mushrooms
1 tomato (with skin)
1/2 - 1 whole green pepper (with seeds and "whites" inside removed)
1 bunch dandelion greens
1/2 of a celery "bunch"
Optional: ½ head cabbage
For flavoring: Mrs. Dash No-Sodium Garlic with Herbs (for seasoning) or low-sodium salt, parsley, oregano, onion and garlic powder (not salt!)
*If using an uncooked chicken, be sure to skim off the soup base as it cooks.
1. Wash vegetables. Peel parsnips and turnips (if desired, but not necessary.)(If using an uncooked chicken, and not left-overs, rinse thoroughly.)
2. Place left-over chicken carcass and vegetables in an 8 qt. crockpot, add 7.5 qts. water, put top on, set to high and cook for 4 hrs (set on low; 8 hrs.) Or use an 8 qt. sauce pan (no top) and simmer gently 3-4 hrs.
3. Strain vegetables and chicken into a large bowl (or two). When the chicken has cooled, pull white (and/or dark) meat from the bones and place in either small-serving freezer bags or freezer-safe plastic containers. (Very useful for small meals, like chicken “salad” with low-fat ranch dressing or low-fat mayonnaise.)
4. When broth is cool, pour into sealable containers (a 10 qt. Tupperware bowl with seal is great! Or use 2-3 smaller Tupperware bowls). Place bowl(s) in the coldest part of the refrigerator – you want this to stay as fresh as possible for up to 5 days.
5. For use, just reheat the desired amt. and drink as many cups as desired - every day throughout the week! (I aim for 2-4 12 oz. mugs per day.)
DRINK UP!!!
Since the old rule of thumb for making wonderful, home-made chicken stock is to use at least 5 veggies, I simply looked for low-carb, nutritional options, as well as those that will add flavor. I use "1/2" amts. for the green onions, pepper, and celery only because I split each half into 2 pots. (We usually roast 2 broilers to feed my entire family, and I use the left-over chicken carcasses for 2 big pots of home-made broth.)
I'm sorry I can't give a total carb count, but it seems they are negligible when compared to canned broth. This recipe is very low-sodium – much lower than bouillion or low-fat canned broth. (I’ve discovered by trial and error that I have to be careful with sodium content, otherwise I look just like an upset blowfish.)
So, although I now prefer quick 'n' easy low-carb meals, I don't bother with grocery store options for broth but make my own.
In fact, I am convinced my clear chicken stock facilitates weight loss. I enjoy it mostly in the afternoons and evenings, between meals. It’s tasty, warm, satisfying, features organically grown spring broilers (and veggies, when I can find them) and – best of all – it’s home-made!
With mostly low-carb veggies (parsnips, mushrooms, green pepper, dandelion greens, celery) and with even "higher" carb choices (tomato, green onion), this is a very nutritional, low-carb, and flavorful broth - and I control the sodium content! (Btw, the mushrooms add the "salt" flavor we might miss, without upping sodium. Mushrooms also add low-carb nutrition!)
For 8 quarts:
1 left-over spring or roasting chicken (with the skin, pre-roasted)
*2 large parsnips (top cut off)1 or 2 whole turnips (top "nubs" cut off)
1/2 bunch of green onions (end strings cut off)
1 cup fresh mushrooms
1 tomato (with skin)
1/2 - 1 whole green pepper (with seeds and "whites" inside removed)
1 bunch dandelion greens
1/2 of a celery "bunch"
Optional: ½ head cabbage
For flavoring: Mrs. Dash No-Sodium Garlic with Herbs (for seasoning) or low-sodium salt, parsley, oregano, onion and garlic powder (not salt!)
*If using an uncooked chicken, be sure to skim off the soup base as it cooks.
1. Wash vegetables. Peel parsnips and turnips (if desired, but not necessary.)(If using an uncooked chicken, and not left-overs, rinse thoroughly.)
2. Place left-over chicken carcass and vegetables in an 8 qt. crockpot, add 7.5 qts. water, put top on, set to high and cook for 4 hrs (set on low; 8 hrs.) Or use an 8 qt. sauce pan (no top) and simmer gently 3-4 hrs.
3. Strain vegetables and chicken into a large bowl (or two). When the chicken has cooled, pull white (and/or dark) meat from the bones and place in either small-serving freezer bags or freezer-safe plastic containers. (Very useful for small meals, like chicken “salad” with low-fat ranch dressing or low-fat mayonnaise.)
4. When broth is cool, pour into sealable containers (a 10 qt. Tupperware bowl with seal is great! Or use 2-3 smaller Tupperware bowls). Place bowl(s) in the coldest part of the refrigerator – you want this to stay as fresh as possible for up to 5 days.
5. For use, just reheat the desired amt. and drink as many cups as desired - every day throughout the week! (I aim for 2-4 12 oz. mugs per day.)
DRINK UP!!!
Since the old rule of thumb for making wonderful, home-made chicken stock is to use at least 5 veggies, I simply looked for low-carb, nutritional options, as well as those that will add flavor. I use "1/2" amts. for the green onions, pepper, and celery only because I split each half into 2 pots. (We usually roast 2 broilers to feed my entire family, and I use the left-over chicken carcasses for 2 big pots of home-made broth.)
I'm sorry I can't give a total carb count, but it seems they are negligible when compared to canned broth. This recipe is very low-sodium – much lower than bouillion or low-fat canned broth. (I’ve discovered by trial and error that I have to be careful with sodium content, otherwise I look just like an upset blowfish.)
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