Active Low-Carber Forums
Atkins diet and low carb discussion provided free for information only, not as medical advice.
Home Plans Tips Recipes Tools Stories Studies Products
Active Low-Carber Forums
A sugar-free zone


Welcome to the Active Low-Carber Forums.
Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!

Go Back   Active Low-Carber Forums > Main Low-Carb Diets Forums & Support > Exercise Forums: Active Low-Carbers > Gym Logs
User Name
Password
Register FAQ Members Calendar Mark Forums Read Search Gallery My P.L.A.N. Survey


Reply
 
Thread Tools Display Modes
  #1   ^
Old Thu, Aug-02-18, 02:16
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Smile Just Jo's "PPW" Journey

Decided it was time to straighten up my journal when I post my "PPW" journey. So Imma gonna do some "house cleaning" and post some of my PPW journey here to keep my posts shorter in my journal.... Hope that makes sense... Hey it does to me!

I do "PPWs" on even calendar days.

~~~~~~~~~~~~~~~~~~~~

Edited to add:

PPW stands for:
Planks
Push-ups &
Wall sits

Even day Logs are in my journal. When the month is completed, I'll link it to this thread (in post #3).

Last edited by Just Jo : Sun, Aug-12-18 at 05:59. Reason: Option M: More to say of course! HA!
Reply With Quote
Sponsored Links
  #2   ^
Old Thu, Aug-02-18, 02:18
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Thumbs up Weight Training Exercises on Odd Days

Here are the weight training exercises I do on "odd" days:

(10 set of 10 reps with 10 lbs weights)

https://thumbs.dreamstime.com/z/wom...on-72871735.jpg

Front Curls (Biceps curls) #5
Front lifts (not pictured)
Overhead lifts #8
Side lifts #7
Standing Side crunches #6
Triceps extensions #3
Reply With Quote
  #3   ^
Old Thu, Aug-02-18, 02:20
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default My "PPW" Logs since 2016

My "PPW" Logs:

2016:
June 17 - Nov 29 (Day 1 to 84):http://forum.lowcarber.org/showpost...&postcount=2318
Dec 1 - 31 (100th Day!):http://forum.lowcarber.org/showpost...&postcount=2482

2017:
January: http://forum.lowcarber.org/showpost...&postcount=2594 (Started "Push-ups" 01.28.17)
February: http://forum.lowcarber.org/showpost...&postcount=2698
March: http://forum.lowcarber.org/showpost...&postcount=2814
April: http://forum.lowcarber.org/showpost...&postcount=2919 (Started "Wall sits" 04.20.17)
May: http://forum.lowcarber.org/showpost...&postcount=2987
June: http://forum.lowcarber.org/showpost...&postcount=3079
July: http://forum.lowcarber.org/showpost...&postcount=3164
August: http://forum.lowcarber.org/showpost...&postcount=3251
September: http://forum.lowcarber.org/showpost...13&postcount=62
October: http://forum.lowcarber.org/showpost...0&postcount=126
November: http://forum.lowcarber.org/showpost...2&postcount=222
December: http://forum.lowcarber.org/showpost...5&postcount=282

2018:
January: http://forum.lowcarber.org/showpost...4&postcount=360
February: http://forum.lowcarber.org/showpost...1&postcount=478
March: http://forum.lowcarber.org/showpost...4&postcount=641
April: http://forum.lowcarber.org/showpost...5&postcount=788
May: http://forum.lowcarber.org/showpost...&postcount=9522
June: http://forum.lowcarber.org/showpost...&postcount=1129
July: http://forum.lowcarber.org/showpost...&postcount=1289

The Challenge: "Planks, Pushups & Power" that got me started doing planks ~ thanks bkloots!
http://forum.lowcarber.org/showthread.php?t=473865


Edited to Add:
To find the latest updated month, find the post dated on the 30th of the month in my gym log from this point forward. Hope that makes sense...

Last edited by Just Jo : Mon, Sep-03-18 at 03:02. Reason: Option M: More to say of course! HA!
Reply With Quote
  #4   ^
Old Thu, Aug-02-18, 02:20
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Thumbs up How to do Wall Sits URL

Reply With Quote
  #5   ^
Old Sun, Aug-12-18, 04:17
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default Other Daily Exercises:

Stationary Bike:

I pedal my ass on a stationary bike everyday, for at least 2 hours every morning during the school week. I pedal even more when I have more time, esp on the weekends when I have nothing better to do... Imma not a TV watcher at all, and rarely do I watch movies etc... I don't like to just sit...

I knit, crochet, do computer stuff and been known to play guitar (if Imma working on a song) whilst I pedal. Here's my setup (I have a different stationary bike these days and I made a bigger platform for my keyboard that's 16" w x 28" l):



If I want or need to do anything on my computer, I have to pedal since I don't have a computer chair!

Imma pedaling around 3 to 3 1/2 mph ~ so Imma not sweating bullets but its a constant motion. I suffer from varicose veins in my legs (more pronounced on the right one) so pedaling, walking and just standing really does help relieve the pain.

Imma not one to sit idle doing absolutely nothing... "idle hands are the devil's workshop"!

As for the varicose veins, it's genetic. My mom (her sisters and mom) and my twin bro suffer from it. None of them ever had a weight problem...

Side Note: Here's a company that makes "active" office equipment much like my stationary bike setup.

I found this whilst reading the SouthWest magazine on the plane traveling to Phnx to visit my DDs:

https://flexispot.com/all-in-one-desk-bike/ and this one too: https://flexispot.com/shop/desk-exe...skcise-pro-v9u/

Pretty neat, huh?

~~~~~~~~~~~~~~~~~~~

Walking:

I also walk 4 miles every morning, before the butt crack of dawn. And that doesn't include all the steps I do at school, etc.

Yeah, I get up super early (around 2 am) to accomplish all this and Imma tucked in bed NLT 8 pm every evening...

I don't wake to an alarm clock, I let my body decide when it's time to get up. Seems like a more natural way to wake up, KWIM?

Bottom Line:

I am doing EVERYTHING under my CONTROL to remain as healthy as I can every.single.day.

I will have NO regrets later in life wishing I had taken better care of myself since I am doing everything humanly possible to do that now...
Edited to add:

We really do "MAKE" time for the things we want hence the main reason I get up well before the butt crack of dawn! B/c I want to be as healthy as possible for as long as possible...

That's my story and Imma stickin' to it!

Last edited by Just Jo : Fri, Aug-17-18 at 06:06. Reason: Option M: More to say of course! HA!
Reply With Quote
  #6   ^
Old Fri, Aug-17-18, 04:41
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 5,159
 
Plan: ~25NC/IF
Stats: 342.2/207/000 Male 182cm
BF:
Progress: 40%
Default

Hi Jo, I just noticed you started this log. Good Idea and ...

Quote:
If I want or need to do anything on my computer, I have to pedal since I don't have a computer chair!


Wow Wee! That setup is so cool. You are truly hardcore. I love it!

a fan,

Thud
Reply With Quote
  #7   ^
Old Fri, Aug-17-18, 06:01
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default

Quote:
Originally Posted by thud123
Hi Jo, I just noticed you started this log. Good Idea and ...



Wow Wee! That setup is so cool. You are truly hardcore. I love it!

a fan,

Thud
Thanks, Thud... I love my set-up b/c I love being on the 'puter and I can't just "veg"!

Imma ONLY hardcore b/c of my OCD tendencies...


BTW: Imma pedaling as I type out this post...
Reply With Quote
  #8   ^
Old Fri, Aug-17-18, 09:51
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 5,159
 
Plan: ~25NC/IF
Stats: 342.2/207/000 Male 182cm
BF:
Progress: 40%
Default

Quote:
Originally Posted by Just Jo
BTW: Imma pedaling as I type out this post...


>>>> <<<<
Reply With Quote
  #9   ^
Old Sun, Aug-19-18, 06:06
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Smile Almost Everything You need to know about A' 72 if you don't own the book!

Decided I'd put the WOE PLAN that changed my life forever here in my gym log & link it to my signature line:

Almost Everything You need to know about A' 72 if you don't own the book!

Dr. Atkins Diet Revolution 1972
Quote:
[pg 13]
Not sixty grams of carbohydrate on this diet but zero grams. During the first week on this diet, you cut your intake of carbohydrates down to what is biologically zero.

This creates a unique chemical situation in the body, the one favorable to the fastest possible burning of your body’s stored fat. Ketones are excreted, and hunger disappears.

You see, the first fuel your body burns for energy comes from the carbohydrates you eat and drink. If any carbohydrate is available, your body burns this rather than stored fat-and maintains its old metabolic pathways. But carbohydrates, as such, are not stored in the body beyond forty-eight hours.

So when no carbohydrate is taken in, your body must draw upon the major reserve source of fuel-the stored fat.

It is forced to take a different metabolic pathway. In this process your body converts from being a carbohydrate-burning engine.

This is The Diet Revolution: the new chemical situation in which ketones are being thrown off-and so are those unwanted pounds, all without hunger.

A gradual addition of carbohydrate to keep your body burning it’s fat as fuel. We must maintain this chemical situation if you’re to continue to lose without hunger. And if we add carbohydrate very gradually in tiny amounts-we can do just this… keep your body converted into a fat-burning engine.

So that is just what we do. The second week you might add a few grams of carbohydrate to your diet. Every week thereafter a little more carbohydrate (around five grams) may be returned to the diet.

The Diet Revolution Rules [pg 138]:

1. Don’t count calories
2. Eat as much of the allowed foods as you need to avoid hunger.
3. Don’t eat when you are not hungry.
4. Don’t feel you must finish everything on your plate just because it is there.
5. Drink as much water or calorie free beverages as thirst requires. Don’t restrict fluids… but it is not necessary to force them either.
6. Frequent small meals are preferable.
7. If weakness results from rapid weight loss, you may need salt.
8. Every day, take a high-strength multivitamin pill.
9. Read the labels on “low-calorie” drinks, syrups, desserts. Only those with no carbohydrate content are allowed.

THE FIRST LIFE-CHANGING WEEK. Eat nothing that is not on the list [pg 135]:

Meat: Steaks, Corned Beef, Lamb Chops, Tongue, Hamburgers, Bacon, Any kind of meat in any quantity—except meat with fillers such as sausage, hot dogs, meatballs, most packaged “cold cuts”

Fowl: Duckling, Turkey, Chicken, Anything with wings, No stuffing

Desserts: Gelatin with artificial sweeteners

Condiments: Salt, pepper, mustard, horseradish, vinegar, vanilla, and other extracts; artificial sweeteners; any dry powdered spice that contains no sugar

Drinks: Water, Mineral water, Vichy, Club soda; Beef or Chicken broth, bouillon; Sugar free diet soda; coffee*, tea, decaffeinated coffee

*Special note on caffeine and Diet Cola. Because most heavy people have some hypoglycemia, coffee, tea and diet colas, which contain caffeine, should be limited to six servings a day (cups). If you know you have low blood sugar, better limit it to three.

Fish: All fish, including canned salmon, tuna; any kind of seafood, including oil-packed and smoked, except oysters, clams, mussels, scallops, and pickled fish

Eggs: Boiled, fried, scrambled, poached, omelet – any style and without limitations

Salads: Two small green salads a day (each less than one cupful, loosely packed) made only of leafy greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or else a sour pickle in place of a salad. Plus… green olives.

Diet Revolution Salad Material [pg 138]: Celery, Chicory, Chinese cabbage, Chives, Cucumber, Endive, Escarole, Fennel, Lettuce, Olives (Green or Black), Onions, Pickles (Sour or Dill), Parsley, Peppers, Radishes, Scallions, Watercress.

Another quoted explanation from pg 134 about “Biological Zero Carbs:

"PLUS NUMBER 2: GREEN SALADS PLUS...The second plus is that you're allowed green salad with your lunch and dinner. Yes, even though this first week of the diet is call a carbohydrate-free diet and lettuce contains a tiny bit of carbohydrate. But in biological systems an approximation can do the job. Biology isn't quite like engineering. Given the amount of carbohydrate in these two salads, what happens in the body is approximately the same in 99 percent of dieters as if no salad had been eaten..."

[pg 137]

(Butter & Mayonnaise) Fats: Butter, margarine, oils, shortening, lard & mayonnaise (Fats have no carbohydrates.)

Juice: Juice of one lemon or lime

Cheese: Four ounces a day of any hard aged cheese. No cream cheese or cheese spreads.

Heavy Cream: Four teaspoons a day. (Cream has less carbohydrate than milk – so don’t use milk.)

The DIET REVOLUTION NO-NO’s [pg 140]
(This is not a complete list, by any means.) For you they’re POISON-- don’t forget it.

Bananas
Beans (except for Green or Wax)
Bread
Cake
Candy
Cashews
Cereal
Chewing Gum
Cookies
Corn
Cornstarch
Crackers
Dates
Figs
Flour
Fruit, dried
Honey
Ice Cream
Jam
Catsup
Macaroni
Milk
Pancakes
Pears
Pickles, Sweet
Potatoes, White
Potatoes, Sweet
Raisins
Relish, Sweet
Rice
Spaghetti
Sugar
Syrup
Yams
Yogurt, Sweetened

No “MISTAKES”. Sometimes a single stick of chewing gum, or putting milk in your coffee could put you right back to level one by upsetting the new chemical balance in your body. Yes, even that much carbohydrate can turn off your fat mobilizing hormone. Then you’ll need at least two no-carbohydrate days to get it circulating again so that you’re un-hungry, feeling high and burning off fat again.

WHAT HAPPENS AFTER THE FIRST WEEK’S DIET? [pg 143]
Most diets are fixed formulas and are therefore short-termed and self-limiting. This diet is fixed only for a week. After that – because it must be a lifetime diet, it is, as variable as are individual tastes.

I’ve labeled the additions of carbohydrate that follow’ second level’, ‘third level’, ‘fourth level’, ‘fifth level’, but in fact the additions are interchangeable and flexible. You can make any of these additions any week that you choose.

I am so committed to making this a livable lifetime diet that I am letting you select your own variations, within the rules set up by your biological rulebook.

Put back what you’ve missed the most: The idea is simply to gradually return to your diet first what you missed most. Custom-tailor the diet to suit your carbohydrate additions to suit your lifestyle. All that matters is that you add back to your diet a little carbohydrate at a time, and that you stop adding carbohydrate when you reach your CCL.

How to know when to put back a little carbohydrate: Ask yourself: Are the keto-stix still turning purple? Am I still un-hungry? Have I stopped eating at night? Do I have more energy? Am I still losing weight or inches nicely?

[pg 144] Remember, your tape measure is a lot better friend than your scale, not only more accurate, but better able to report on the actual fat (not just temporary water) losses this diet achieves.

THE SECOND LEVEL: CHEESECAKE FOR DESSERT? [pg 145] At each level, remember you add approximately five to eight grams of carbohydrate daily for a week and analyze the results. Most people agree the best way to handle the second level is to add cottage cheese…

The Diet Revolution Vegetables (not for level one) [pg 138]: All of the above plus; Asparagus, Avocado, Bamboo Shoots, Bean Sprouts, Beet Greens, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Chard, Chinese Cabbage, eggplant, Kale, Kohlrabi, Mushrooms, Okra, Onions, Peppers, Pumpkins, Rhubarb, Sauerkraut, Snow Pea Pods, Spinach, String Beans, Summer Squash, Tomatoes, Turnips, Water Chestnuts, Wax Beans, Zucchini Squash
Biologically Zero Carbs
Diet Revolution 1972 pg 102
Quote:
"...Where you start the diet, of course, is with a daily intake of zero grams of carbohydrate. Although we allow salad on the diet from the start, and lettuce has carbohydrate in it, the amount it contains is so minute as to be biologically the equivalent of zero."
A Tablespoonful Of Potato Salad Can Slow You Down!
Diet Revolution 1972 pg 154
Quote:
TABLESPOONFUL OF POTATO SALAD CAN SLOW YOU DOWN.

"Unless you're one of these hard-core unfortunates,you can drop weight fast as well as euphorically on this diet...as long as you keep those carbohydrates at arm's length. But if you're off-again-on-again with carbohydrates you'll get nowhere fast. Those who think, "Well it can't do much harm if I go off the diet just for dinner," are due for a nasty surprise on the scales next morning.
It is my observation that a patient who takes in seventy-five grams of carbohydrate (the amount in one wedge of pecan pie) will gain back two to three pounds.

As the Ketostix will tell you by refusing to change color, even a tablespoonful of potato salad can throw off the entire new fat-burning chemical balance you have been working to achieve."
Dr. Atkins on "Weight Problem? = Stay On Plan For Life"
Diet Revolution 1972 pg 157
Quote:
“...as long as you look upon being off your (low-carbohydrate) diet as part of your future plans, you will never solve your weight problem. This can only happen when you accept the reality that if you have a weight problem, you must stay on a diet for life.”
Dr. Atkins on "Calories"
Diet Revolution 1972 pg 157
Quote:
Q. Don’t calories play any role?

A. There’s no question—of course they do. A 1500-calorie, 10-gram diet will take more weight off—and more quickly—than a 2000-calorie, 10-gram diet. If the carbohydrate levels remain unchanged, then the extra caloric intake does make a difference. People who eat out of force of habit and don’t cut their quantities lose more slowly because of their high caloric intake.

If you can cut down on your quantities, you are better off to do so—but not when it gets to the point where you have to put up with discomfort or hunger.
Dr. Atkins on "Alcohol"
Diet Revolution 1972 pg 147
Quote:
WHAT YOU NEED TO KNOW ABOUT ALCOHOL

Let's talk about alcohol, because for many of my patients this is the number one problem in weight control.

We live in a society where drinking is so much a part of our way of life that it is much harder to turn down a drink than a dessert - even if we like desserts better.

Yet alcohol is a powerful deterrent to a low-carbohydrate diet. If you've read about the Drinking Man's Diet, you know that alcohol is not usually considered a true carbohydrate. And if you enjoy a sociable drink, you will hit upon that fact to justify adding alcohol to your diet.

But this is one diet where ALCOHOL acts just like a carbohydrate. It makes your body discharge insulin and stops you from putting out FMH (fat mobilizing hormone).

There is no hard-and-fast rule about how much alcohol converts into gram-equivalents of carbohydrate, because there is remarkable individual variation in this department.

But this rule of thumb that I use represents the best average value: For every ounce of 100-proof spirits count 20 grams (carbs). In other words, one ounce of 84-proof Scotch might be thought of as 16.8 grams of carbs. Or four ounces of 24-proof wine might be counted as 19.2 grams of carbs.
This is pure alcohol equivalents. If drinking beer, remember there are actual carbohydrates in that too! So you are getting a LOT more carbs.

Even though the alcohol may not kick you out of ketosis, the lingering effects of it may last for days. Remember that your body uses alcohol first over any other nutrient, and while it is burning the alcohol, it is NOT burning fat.

Sugar Alcohols (Researched by me )
Quote:
Consumption of sugar alcohols does affect blood sugar levels, although less than that of "regular" sugar (sucrose). Sugar alcohols may also cause bloating and diarrhea when consumed in excessive amounts. Some people it doesn't have to be excessive amounts to cause these side effects.

They are found in all kinds of sugar free products including but not limited to chewing gum, candies, LC shakes, LC bars etc. Here is a list of sugar alcohols, there are probably more.

Arabitol
Erythritol
Fucitol
Galactitol
Glycerol
Iditol
Inositol
Isomalt
Lactitol
Maltitol
Maltotetraitol
Maltotriitol
Mannitol
Polyglycitol
Ribitol
Sorbitol
Threitol
Volemitol
Xylitol

When you're considering foods with low- or reduced-calorie sweeteners, always check the Nutrition Facts on the label. Many of the food products containing these types of sweeteners may still have a significant amount of carbs.

When I look at a nutrition facts label I always avoid anything that has an -tol at the end of it (I'm not going to memorize that LIST!!) because that's usually a sugar alcohol and for some of us, we process them exactly like carbs.
Dr. Atkins on "MAINTENANCE ~ Staying at Your Best"
Diet Revolution 1972 pg 261
Quote:
THE MAIN CHANGE THAT HAS TO BE MADE IS IN YOUR HEAD.

Success in maintaining your trim figure and your zest for living is guaranteed if you can achieve this radical change in your thinking.

If you have a chronic weight problem it is essential to totally accept, fully understand that your fat is one symptom of a lifetime disease. Your metabolizing processes are and always will be abnormal. Yes, even if you get slim and stay slim!

Many medical studies have shown that the biochemical responses of a formerly overweight person, such as the excessive insulin release when carbohydrates are eaten, are still quite different from a never-over weight person. In other words, you cannot eat what normal people eat and expect to stay thin.

So say to yourself over and over until you've got it through your rebellious head:

"My tendency to be overweight is one sign of a chronic metabolic disorder. My physiology doesn't handle certain kinds of foods as slim physiologies do. I mustn't try to compare my eating habits to those of a person who has never had a weight problem. Not now. Not ever."

"I have an illness, a lifelong illness. I can't cure it, but I can CONTROL it!"

Basic to controlling it is to understand that it is a permanent condition...about which you can do a great deal. Controlling it isn't all that difficult.
Dr. Atkins on "Amount of Carbs for Maintenance"
Diet Revolution 1972 pg 263
Quote:
The best decision is probably to stay pretty much on the very low carbohydrate diet on which you lost; only now you can feel free to deviate in small ways.
Dr. Atkins on "Maintenance"
Diet Revolution 1972 pg 286
Quote:
Q. Once I get the weight off and am a normal person again, why can't I maintain this normal weight by merely eating normally?

A. Because you only look normal; inside your body is the same metabolic abnormality that made you overweight in the first place. This, by the way, is one of the key points of the whole book.


Dr. Atkins on Reasons why A ’72 Works so Successfully pg 132:
Quote:
"One of the big reasons this diet works so successfully is because you eat protein and fat. And you eat them in just about the sixty to forty proportions in which they usually occur together in nature: in a reasonably lean cut of beef for example. Some people actually don't like fat. They do better on a low-fat diet, but I don't encourage a no fat diet, ever."

"The fat in the diet helps to keep you unhungry. It helps to stabilize your blood sugar level. And, as I've explained earlier, it helps to sneak off calories by the excretion of ketone bodies. Biochemically, remember that fat opposes the desired formation of ketone bodies with an efficiency of only 10%, compared to 58% in the case of protein and 100% in the case of carbohydrates.

A big advantage: it allows for enormous variety in your diet; that's vital.

Almost best of all it keeps you from feeling deprived."

"Both you and I would like to see the weight loss as rapid as possible and this diet does provide rapid weight loss. but it's even more important that it be as effortless as possible. I don't think dieting should be a hardship. I think the whole experience should be a pleasure. If an effortless dietary regime makes you get slimmer and the whole experience is pleasurable, you'll stay with it. And that's the only kind of a diet that's of the slightest use to you - one you can live with and enjoy for the rest of your life. A lot of adjectives have been applied to this diet but the one that best describes it is livable."
Other Great Dr. A Quotes in Diet Revolution 1972:
Quote:
This diet is deliberately unbalanced to counteract the metabolic imbalance that causes people to get fat in the first place. (p2)

Most people eat less, but it's only because what they get on this diet so completely satisfies their hunger. They find they just can't eat as much as they used to. (p3)

Carbohydrate intolerance: Something is very wrong with the way their bodies handle sugar and other carbohydrates. These people are carbohydrate intolerant—due to a metabolic imbalance. We need a diet revolution in which carbohydrate intake is cut to fit the tolerance of carbohydrate intolerant people. (p4)

People and animals very likely can survive quite well on diets containing no carbohydrate because the body can also use fats and proteins directly as sources of energy. (p6)

Carbohydrates—not fat—are the principal elements in food that fatten people. They do this both by preventing you from burning up your own fat and by stimulating your body to make more fat and by being used to make that fat. Protein and fat combinations alone do not do this!!! (p7)

No Fixed Formula (p8)
One thing I have learned is that there's no fixed formula that works for everybody.

Quote:
My Thoughts:
Proof that when we say we're doing what works for us as individuals, we are hitting the nail squarely on the head. That's the only way we can be successful if and only if we continue to do what works for us!


What I hope this book will do is steer you into an eating pattern that is best suited to you: your particular metabolism, tastes, habits, customs, likes, and dislikes.

Quote:
My Thoughts:
No matter what the naysayers spout, if our chosen eating pattern is 1 or more meals a day, we are indeed following what Dr. A had envisioned for us b/c it's what is BEST suited for us as individuals!


Because if you have a weight problem, then you have a problem for life. We doctors know this, but it's amazing how few patients can accept this self-evident fact.

Quote:
My Thoughts:
We've been around the block enough times to realize we do have a problem for life when it comes to our weight... and we KNOW exactly how to fix it ~ by STAYING 100% OP every single blessed day and let tomorrow take care of itself!


How much can you lose? pg 10
5-10 lbs week 1 & 2-5 lbs

Daily Weighing pg 262

You must make up your mind to get on the scale every morning, as regularly as you brush your teeth...So you see how vital it is to get on the scale every day and to make it an absolutely inviolable rule to go back to the first or second levels when you have reached the top of your 5 lb range. This way you can keep your weight within 5 pounds of your ideal, and without deprivation-since the basic diet [Induction] takes away hunger and allows you so many goodies.

Scales pg 289
Q: How often should I weigh myself?

A: Every day. It never hurts to be aware. This is a good habit to begin before you get to maintenance, because if you ever notice a small weight gain you would be likely to respond by promptly getting stricter with your diet.

Setting a Weight Goal pg 262
The first rule: decide exactly what you want to weigh the rest of your life. Don’t be easy on yourself about this. Don’t settle for anything less than the weight at which you look and feel your youngest and best.

If you were slim at twenty, perhaps that’s your best weight.

If you weren’t slim then, see the table of desirable weights on page 297-298 to get a rough estimate of what your best weight is. Don’t assume that you have a large frame and pick the highest weight.
I find that most people look at themselves through rose-colored glasses when it comes to deciding how much weight they need to lose. My estimate of what they need to lose is usually far more than theirs.

Staying at Induction Level Carbs longer than 1 year
Dr. Atkins’ talks about his patient Perry Zenlea who has an über carb metabolic processing disorder on pg 19:
Quote:
“Now he has been on a zero carbohydrate diet for over a year and has lost ninety-nine pounds...His metabolic resistance to losing is so great that it has never been possible for him to lose weight when we tried to add any carbohydrates at all to his diet.

So, he is still basically on the first week’s diet - biologically carbohydrate-free diet.”
Allergies to Carbohydrates pg 41
Quote:
If you are "allergic" to carbohydrates, carbohydrates taken into your body release a flood of surplus insulin in your bloodstream.

This doesn't mean that you are seriously ill. It simply means that your body overreacts to carbohydrates just as another person's may overreact to seafood. You don't break out in a rash, you break out in rolls of fat...


“Feed the NEED” with perfectly 100% OP Foods pg 31
“When in doubt ~ EAT!”

Too much insulin = Hunger pg 32
Virtually all overweight people have one very important disturbance in their metabolism. They produce too much insulin. And it is insulin that lowers the blood sugar and makes people hungry.

Selective eliminate those foods that trigger the release of insulin and the excessive hunger of the overweight person goes away.

That’s why I say – eat whatever it takes to satisfy your hunger – except insulin-stimulating foods and if you’re not certain whether or not you’re hungry, eat anyway!

Carbohydrates provoke Hunger pg 32
What people fail to realize is that while protein and fat have satiety value, carbohydrates actually provoke hunger by stimulating the insulin release that sends the blood sugar plummeting down.

People Overeat b/c of Metabolic Abnormality pg 34
It’s my opinion that overeating is not as psychological in origin as it’s cracked up to be. I don’t believe that many people want to eat huge quantities of food because they need the psychological balm that food provides. They overeat merely because their own metabolic abnormality makes them feel that degree of hunger.

Cheating pg 34
...if you cheat, if you start loading in carbohydrates, suddenly you’re starved. You hate yourself but you can’t stop eating. The pounds and bumps and bulges pile back. Up goes your weight, down goes your energy.


Eating When Upset & Any Kind of Hungry pg 35
"Every time you're upset I want you to go straight to the refrigerator and eat some protein food. I don't want to take away the role that food plays as a salver of injured feelings or a lifter of depression. I merely want you to make sure that the food is not carbohydrates."

Avoid being “any kind of hungry”. People who eat when they’re upset don’t worry me because on a protein/fat diet there’s satiety carry-over of 24 or even 48 hours. So even stuffing yourself one day on protein/fat isn’t so terrible, because invariably there’s diminished intake the following day, I have discovered.

What’s bad news is being hungry – “any kind of hungry,” emotional or physical. Every time a person has to contend with hunger the possibility of long-range success in weight loss becomes very questionable indeed.


Eating One meal a day pg 39

“One-meal-a day-gal...”

Eat a lot or a little pg 40

“You can eat a lot or a little and still lose weight without a moment’s hunger as long as you cut carbohydrates down low enough.”

60:40 ratio of Protein to Fat pg 132

One of the big reasons this diet works so successfully is because you eat protein and fat. And you eat them in just about the sixty to forty proportions in which they usually occur together in nature; in a reasonably lean cut of beef for example.

Low-Fat Diet pg 132

Some people don’t actual like fat. They do better on a low-fat diet, but I don’t encourage a no-fat diet, ever.

Last edited by Just Jo : Sun, Aug-19-18 at 06:14.
Reply With Quote
  #10   ^
Old Sun, Aug-19-18, 06:49
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default Sunday, 19 August 2018

I put this in my journal and thought it was more than appropriate for my "gym log" entry for today:

WOE/WOL Front:
SOSAD = no cravings, no temptations and staying 100% OP every.single.day with my eating and exercising b/c it's my CHOICE.

Totally 💚 that!

And having OCD tendencies really makes it easier as far as Imma concerned!

Whilst I was walking this morning, I was thinking about how totally interesting (and pretty shocking) that I don't add "exercising" as part of my "to-do" list any more than I add "eating" to that list.

Because seriously, if I had told myself 5.5 or 6 years ago I'd be exercising like I am now, I'd have laffed hysterically in my own face, KWIM??

I really have made a 180 in that "mind-set" area of my life. I know that getting my walking and my PPWs or Weight training in early in the morning keeps me from procrastinating about it later in the day. B/c I can procrastinate with the best of 'em!

And what a truly FAB-tastic way to start my day, already energized by my exercising and ready to conquer anything that comes my way, setting a positive spin on my day!

I am forever grateful and thankful that I don't have any aches and pains (YET) that usually plague people of a certain age... Imma not getting older, Imma getting BETTER!

And I truly believe that we find the TIME to do the things we really WANT & need to do!

My life and soul changin' journey continues as I live the DREAM...

Last edited by Just Jo : Sun, Aug-19-18 at 06:57.
Reply With Quote
  #11   ^
Old Tue, Aug-21-18, 05:32
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default Tuesday, 21 August 2018

Went to bed later than my usual last night due to Open House at school last night (5-7 pm) and got up late too! But not too late to do my weight training when I rolled out of bed this morning or to do my walk.

I prioritize the things that are important to ME and make time for them.
Reply With Quote
  #12   ^
Old Tue, Aug-28-18, 05:36
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default Tuesday, 28 August 2018

Musing from my journal:

Weekly Maintenance Update:

1632 days (= 4 Years, 5 Months, 2 Weeks, 5 Days) in Maintenance and Stayin' WARRIOR Strong!

Average Weekly Wt = 114 lbs

No problems whatsoever b/c eating correctly & exercising are good for my HEALTH!

Whilst I was doing my PPWs this morning, I realized how GREAT I feel exercising and more importantly, I have the physical health and ability to do so. I am so eternally grateful for that.

It's personally gratifying that I take care of "taking care of me" early in the morning with PPWs, weight training, bike pedalin' plus my 4 mile walk and don't have to worry about it the rest of the day!

And every step I take during my busy school day just adds more mileage to those walks!

We seriously do FIND the time to do the things that are important to us... that's what I was thinking when I was walking this morning in the wee dark hours...

I truly 💚 my WOE/WOL and Imma so glad I finally figured out what works best for ME!

My life and soul changin' journey continues as I live the DREAM...
Reply With Quote
  #13   ^
Old Thu, Aug-30-18, 02:49
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Thumbs up Updating My "PPWs" Logs to include August 2018

My "PPW" Logs:

2016:
June 17 - Nov 29 (Day 1 to 84):http://forum.lowcarber.org/showpost...&postcount=2318
Dec 1 - 31 (100th Day!):http://forum.lowcarber.org/showpost...&postcount=2482

2017:
January: http://forum.lowcarber.org/showpost...&postcount=2594 (Started "Push-ups" 01.28.17)
February: http://forum.lowcarber.org/showpost...&postcount=2698
March: http://forum.lowcarber.org/showpost...&postcount=2814
April: http://forum.lowcarber.org/showpost...&postcount=2919 (Started "Wall sits" 04.20.17)
May: http://forum.lowcarber.org/showpost...&postcount=2987
June: http://forum.lowcarber.org/showpost...&postcount=3079
July: http://forum.lowcarber.org/showpost...&postcount=3164
August: http://forum.lowcarber.org/showpost...&postcount=3251
September: http://forum.lowcarber.org/showpost...13&postcount=62
October: http://forum.lowcarber.org/showpost...0&postcount=126
November: http://forum.lowcarber.org/showpost...2&postcount=222
December: http://forum.lowcarber.org/showpost...5&postcount=282

2018:
January: http://forum.lowcarber.org/showpost...4&postcount=360
February: http://forum.lowcarber.org/showpost...1&postcount=478
March: http://forum.lowcarber.org/showpost...4&postcount=641
April: http://forum.lowcarber.org/showpost...5&postcount=788
May: http://forum.lowcarber.org/showpost...&postcount=9522
June: http://forum.lowcarber.org/showpost...&postcount=1129
July: http://forum.lowcarber.org/showpost...&postcount=1289
August: http://forum.lowcarber.org/showpost...&postcount=1451

The Challenge: "Planks, Pushups & Power" that got me started doing planks ~ thanks bkloots!
http://forum.lowcarber.org/showthread.php?t=473865
Reply With Quote
  #14   ^
Old Sat, Sep-01-18, 06:02
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default My Personal Philosophy on Exercising:

Exercise is good for cardio/pulmonary health and for strengthening muscles and bones. Exercising has also shown to improve blood pressure and possibly to increase the HDL ("good") cholesterol.

However, the "calorie burning" effects of exercise are often vastly overstated. Most low-carb losers drop weight successfully with or without exercise and many here haven’t done any exercising to get where they are!!

Basically, you can’t do enough exercising to burn a significant amount of kcals (calories) to affect weight loss...

BUT exercising is AWESOME for overall good health, keeps your joints healthy etc...and gosh dare it, it makes you feel amazing that you're doing something more to improve your health, at least it does for me!

Last edited by Just Jo : Sat, Sep-01-18 at 06:10.
Reply With Quote
  #15   ^
Old Sat, Sep-01-18, 06:03
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default You Can't Outrun the Fork!

Posted by bkloots (Barbara)

"Uneven Fat Loss, What Exercises Can Help?" thread on 24 July 2015:
Quote:
...please be aware that exercise is the BEST health habit you can acquire. However, as a recent author says, "You Can't Outrun your Fork!"

Which is to say, working out longer and harder to "burn more calories" doesn't help.

Keep your diet under control, and enjoy whatever exercise you choose!

Last edited by Just Jo : Sat, Sep-01-18 at 06:09. Reason: Option M: More to say of course! HA!
Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 19:10.


Copyright © 2000-2019 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.