|
|
|
 |
|
|
|
| EATING NOTES: Pre-menopausal women should consume about 1,000 milligrams of calcium a day, and postmenopausal women about 1,500 milligrams. Be sure to include calcium-packed foods like leafy green vegetables, fish and low-fat diary products. Most women should also consider taking regular calcium supplements to ensure that they maintain an appropriate calcium intake. Sensible eating habits designed to reduce calorie intake and regular exercise designed to burn off excess calories will help reduce overall body-fat stores. Ask your doctor about vitamin D supplementation, particularly if you don't get out in the sunlight much (at least 20 to 30 minutes daily). Vitamin D goes hand in hand with calcium, and many experts advise supplementing both nutrients daily. Recommendations range from 400 IU to 800 IU daily, depending upon your particular risk factors. In addition, doing a total-body strength-training routine twice a week will increase your lean body composition, which will help you burn more calories even when you're at rest. |
|
| MAIN POINTS OF THE ATKINS DIET: |
|
| ~ NO CARBOHYDRATES OR STARCHES/SUGARS |
| ~ YOU MUST HAVE NO MORE THAN 20 MG CARBOS daily!! |
| ~ 8 GLASSES OF WATER OR MORE EACH DAY - - VERY IMPORTANT |
| ~ DO NOT SKIP MEALS!! YOU NEED TO EAT AT LEAST SOMETHING EVERY 4 HOURS. IF YOU CUT BACK TOO MUCH ON EATING, YOUR METABOLISM WILL ADJUST AND SLOW DOWN, CAUSING LESS CALORIES TO BE BURNED |
| ~ EXERCISE TO MAKE YOU STRONGER, HEALTHIER AND TO INCREASE METABOLISM AND LOSE WEIGHT BETTER |
| ~ DIET SUPPLEMENTS MUST ACCOMPANY THIS DIET; CERTAIN NUTRIENTS (LIKE VIT. D FROM MILK, CALCIUM, B COMPLEX, ARE NOT FULFILLED BY THIS RESTRICTED DIET |
|
| FOODS YOU SHOULD NOT EAT : |
|
| MILK, DAIRY PRODUCTS (EXCEPT HARD CHEESES, 1/2-1 CUP COTTAGE CHEESE), SWEET PEAS, CARROTS, STARCHY VEGGIES LIKE POTATOES OR BUTTER BEANS - BLACK EYE PEAS - CORN, RICE, PASTA, NO BREADS, NOODLES, ETC., LUNCHEON MEATS (SOME HAVE NITRITES & SUGAR), PRODUCTS THAT ARE NOT ALL MEAT OR CHEESE (LIKE IMITATION CRAB AND CHEESE SPREADS) |
|
|
| FOODS YOU CAN EAT (MODERATION IS THE KEY): |
|
| ALL MEATS |
| ALL FISH |
| ALL FOWL |
| ALL SHELLFISH |
| EGGS FIXED ANY WAY |
| ALL HARD CHEESES |
|
|
| ~ SOME GOOD VEGETABLE CHOICES (HAVE 10% CARBOHYDRATES OR LESS) |
| ALL TYPES LETTUCE SQUASH |
| CELERY PUMPKIN |
| ALFALFA SPROUTS TURNIPS |
| MUSHROOMS BROCCOLI |
| OLIVES - GREEN & BLACK TOMATO |
| ASPARAGUS ONION |
| STRING BEANS RHUBARB |
| CABBAGE AVOCADO |
| CAULIFLOWER BAMBOO SHOOTS |
| EGGPLANT SNOW PEA PODS |
| SPINACH BRUSSELS SPROUTS |
| WATER CHESTNUTS BEAN SPROUTS |
|
| ~ BEVERAGES ALLOWED: |
|
| DECAFF. COFFEE |
| TEA (WITH SWEET-N-LOW [NO ASPARTAME]) |
| DIET SODA [MAKE SURE NO SUGAR OR ASPARTAME] DIET RITE IS GOOD CHOICE |
| CLEAR BROTH/BOUILLON [CHECK FOR SUGAR] |
| LOTS AND LOTS OF WATER |
|
| ~ FATS RECOMMENDED : |
| BUTTER [MARGARINE IS PROCESSED FOOD] |
| COLD-PRESSED OLIVE OIL (OR REG IF CANT FIND) |
| SAFFLOWER OR CANOLA OIL |
| MAYONNAISE |
| SOUR CREAM |
| CREAM CHEESE |
|
| ~ SUGGESTED SNACKS: |
| PORK SKINS - BAR-B-QUED OR REGULAR ( TAKES PLACE OF POTATO CHIPS) |
| RAW VEGGIES WITH SOUR CREAM FLAVORED WITH DRY RANCH MIX [CHECK FOR SUGAR CONTENT IN MIX] |
| PICKLES |
| OLIVES |
| HARD CHEESES |
|
| A NOTE EXPLAINING KETOSIS : |
| Sugar is a metabolic poison. Your body powers all its operations mainly through the use of glucose in the blood. Simple sugars are turned to glucose from the carbohydrates you eat. Whatever glucose is not used for immediate "energy/body" needs as glycogen (a starch) in the muscle and liver, the bodys Insulin will convert the excess as stored fatty tissue (triglycerides). |
| The more Insulin that is "set off" to process carbos, the more salt/water retention, higher cholesterol levels, higher blood pressure, more fat stored. |
| ~~ Being in KETOSIS means you are burning your "fat stores" and using them as a source of body fuel -- instead of overdosing your body with carbohydrates that wind up stored as fat because it is MUCH MORE than the body needs for fuel. The burning of stored fat in the absence of dietary carboydrate is a NATURAL MECHANISM of our bodies [its what sustains hybernating animals]. Our body sends out a signal that releases "lipid mobilizers" which facilitates the burning of the stored fat. |
|
| IMPORTANT VITAMIN SUPPLEMENT INFORMATION FOR ATKINS DIET: |
|
| While on this diet, it is crucial that the following supplements be taken because of the nutrients restricted in this diet, and to also counteract the ill effects of the extra fat in the diet!!! |
|
| It is recommended that a 40+ vitamin/mineral be taken daily. I will list the recommended supplements you should look for in a vitamin pill. Try to get one that includes as many of the ones below as possible. But first --in addition to the vitamin pill, the following supplements must be taken for the purpose of processing the fat into the good type of lipids that help reduce cholesterol. |
|
| 1) Chromium Picolinate 300 - 600 mcg (micrograms) per day [ Helps to build muscle, decrease body fat, and reduce cholesterol |
|
| 2) Borage oil capsules - At least two capsules a day [ provides the essential fatty acids (Omega 3 series) ] |
|
| 3) Pantetheine 100 - 400 mg a day [expensive, not absolutely necessary, but helps in cholesterol-control] |
|
| Try to find a multiple vitamin with these particular nutrients, for the following reasons: |
| ~ Selenium 200 mcg - a good antioxidant |
| ~ Biotin - a B vitamin - helps in regulation of blood-sugar levels |
| ~ Vitamin C / 120 - 360 mg a day |
| ~ Coenzyme Q10 - essential to hearT function, proper working of immune system |
|
| MULTIPLE VITAMIN SUPPLEMENT REQUIREMENTS: |
|
| Vitamin A - 200 IU (International Units) |
| Beta-Carotene 500 IU |
| Vit. D-2 15 IU |
| Thiamine (B1) 5 mg |
| Riboflavin (B2) 4 mg |
| Vit. C 120 -150 mg |
| Niacin (B3) 2 mg |
| Niacinamide 5 mg |
| Pantetheine (80%) 25 - 30 mg |
| Calcium Pantothenate (B5) 25 mg |
| Pyridoxal-5-Phosphate 2 mg |
| Pyridoxine (HCL) (B6) 20 mg |
| Folic Acid 100 mcg |
| Biotin 75 mcg |
| Cyanocobalamin (b12) 30 mcg |
| Vit. E 20 IU |
| Copper (sulfate) 200 mcg |
| Magnesium (Oxide) 8 mg |
| Choline (Bitartrate) 100 mg |
| Inositol 80 mg |
| PABA 100 mg |
| Manganese (Chelate) 4 mg |
| Zinc (Chelate) 10 mg |
| Citrus Bioflavonoids 150 mg |
| Chromium (Picolinate) 50 mcg |
| Molybdemum (Sodium) 10 mcg |
| Vanadyl Sulfate 15 mcg |
| Selenium 40 mcg |
| Octacosanol 150 mcg |
| N-Acetyl-1-cysteine 20 mg |
| L-Glutathione (reduced) 5 mg |
|
| DOSE: 1 - 3 TABLETS/CAPSULES A DAY AFTER MEALS |
|
