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In recognition that unfortunate events happen to many Atkins Dieters in which temptation or poor planning caused bad behavior, I made a video on what to do after one’s cheated. I intentionally did not address the planned cheat days as those who plan for those days typically have a plan for afterwards as well. I am still very much a believer that it is realistic to not cheat on one’s diet if one is vigillant and accountable, but cheating does not have to be a death sentence to your weight loss.
I separated the group of cheaters into two groups – those who failed to plan for a difficult situation and simply have to get back on the wagon. They were in control and made the rational decision to hop off the diet. Their path back on the wagon is simply get the excess glucose and glycogen out of their system and resume the phase (IMO) where they were at.
The group that succombed to cravings I thought about differently. These are more often less rational decisions and more often spur of the moment decisions. With these situations, I would encourage the person to examine what happened and how to prevent it from happening again, e.g. progress to OWL phase, diversions to the temptation, etc. I might encourage another 14 day Induction cycle if you feel out of control of your eating. I say this only because I want you guys to get to goal and stay there.
This isn’t a race to goal. It’s a marathon or a journey, and I had to learn a lot of things along the way as well. I hope this helps.
BTW – if you wondering about this video, I lost a large section of video in the middle and had to re-video it. I hope it doesn’t distract too much.
Duration : 0:5:49
Tags: Atkins, Bowulf, carb, Cheating, Diet, Fitness, loss, low, Obesity
February 27th, 2009 at 6:06 am
Once you migrate to …
Once you migrate to the OWL phase, you can start adding a bunch of fruits back into the diet. As for how, check out my OWL video for better details, but the 4th rung of OWL carb ladder is berries (strawberries, blueberries, blackberries) and melons (cantalope, honey dew, limited watermelon). As you tolerate those higher GI foods, all the rest of the fruit come in later in the 7th rung. Just add them back in 5-10g additional at a time per day, which may be a quarter apple or third banana, etc.
February 27th, 2009 at 6:06 am
I am on the Atkins …
I am on the Atkins diet and have since lost 25 lbs since Jan 05 2009, I like fruit and am interested in what fruit that I can have on the lifestyle change. Can you please make a video of different fruits and maybe some recpies. Thanking you very much for all information you give us.
Steve
February 27th, 2009 at 6:06 am
The second through …
The second through fourth phases of the Atkins Diet you learn how many carbs and which foods you can eat and still either lose weight and maintain your weight. Perhaps your favorite foods will fall within your daily carb limit, and that would mean you aren’t cheating but eating to your personal level.
For the cheat day mentality, I’m told you totally ignore limits and circle a day on the calendar and eat without regard. Some people can do that. I can’t. I still eat within my limits every day.
February 27th, 2009 at 6:06 am
hi there and thanks …
hi there and thanks for all the helpful tips! im wondering how one should go about having a planned cheat day a month? i know atkins is a life style change but i really do not want to have to give up food i really love forever. i think for me having this day planned gives me better drive on atkins and something to look forward too besides my goal weight. aslo do you ever eat non low carb food now that you are healthy and at a good weight? thanks again. kathryn
February 27th, 2009 at 6:06 am
Splenda or …
Splenda or sucralose is ok to use up to 3 servings per day total (including things like diet sodas).
February 27th, 2009 at 6:06 am
Is it ok to use …
Is it ok to use Splenda please?
February 27th, 2009 at 6:06 am
no i am not …
no i am not diabetic but my grandma is and ever sinse she was diagnosed my mom has gone crazy with dieting. so i have to do what ever says and eat what she makes so i dont really have a choice =[
February 27th, 2009 at 6:06 am
Are you seeing …
Are you seeing physical symptoms other than the cravings and Induction from the low blood sugar? I run daily in the 70-80mm/dl range, but I am completely asymptomatic and unaffected by the low blood glucose.
If you are symptomatic AND diabetic, you should manage to a level higher of carbs. Maybe at your age, 60-80 net grams of carbs would be appropriate, which would include a slice or two of bread.
You can still lose weight at 60-80 grams and not have the problems. Are you diabetic?
February 27th, 2009 at 6:06 am
im 15 i am 200 …
im 15 i am 200 pounds.. i started atkins and i dont have a problem with splenda but the bread.. i am craving it really bad. and i am really sugar low too what do i do? please respond.
February 27th, 2009 at 6:06 am
Yes there is no …
Yes there is no golden shot at Atkins. Watch my video on that topic for more information. It becomes getting yourself as committed as you were the first time. Look at each meal as chance to prove what path you are on — one to goal or one to stay where you are at.
You can definitely be successful the second or third time around.
February 27th, 2009 at 6:06 am
I did atkins before …
I did atkins before 6 months and i lost alot of weight. i stopped my diet this July, and i cant seem to get back on track from July till now (Dec) i cant go back on track i go on for 1 day- 3 days max and i cheat and i have been doing this all through this period. i am afraid if i become fully commited atkins wouldnt work with me anymore. Can it still work even with all the going on and off? Can i still lose weight doing Atkins?
Thank you…
February 27th, 2009 at 6:06 am
I enjoy your videos …
I enjoy your videos. They’re inspirational. I’ve been carb-restricting religiously since last week of August, and I’ve lost 20 lbs. I weight train every two days and cardio everyday, not including black belt training. I have a cheat day every fifteenth day. I love it. My question. Does exercise increase the removal of glycogen? And what do you recommend for preventing leg cramps after intensive kick training?
February 27th, 2009 at 6:06 am
First, congrats on …
First, congrats on the weight loss. You are definitely on the right track.
You may however want to watch my Ongoing Weight Loss video where I talk about this sort of scenario. You can still lose a LOT of weight on OWL, and you might not have these demanding cravings. I don’t want to read too much into one incident, so these are just suggestions.
Good job again on the weight loss!
February 27th, 2009 at 6:06 am
Hello again, thanks …
o again, thanks a lot for the fast response. No, I was still in induction. I have been for two weeks. Being a female at 5’6 i went from 208 pounds to 194 pounds in this couple of weeks, I still need to loose some 56 pounds
February 27th, 2009 at 6:06 am
Two thoughts on …
Two thoughts on this is one do exactly what you describe – limit the amount of the damage and restrict your carb intake for the rest of the day. The other option is just continue where you left off AND figure out where you went off track. Why the NEED?
I think in your case I would recommend just follow Induction or OWL. Reacting too much could lead to negativity and further desire to cheat later. The cravings might not be as bad, but long term might be rougher. Have you progressed to OWL?
February 27th, 2009 at 6:06 am
Hello and thanks …
o and thanks for you videos!! I started atkins 3 weeks ago, have lost 7 kilos already BUT today I suddenly NEEDED so much to have something sugary :s I went for a littl bag of salad cookies (40 grames of them). Will this break my ketosis? they didnt have the nutritional facts on the back. If i dont eat any more carbs in the for of veggies today will I still be in Ketosis? Anyway I will continue with the induction right away, having a steak for dinner, maybe, or eggs.
Thanks in advance
February 27th, 2009 at 6:06 am
Freely (or more …
Freely (or more accurately in my book the word is “liberally”) means you can eat until satiated. That doesn’t mean eating the old 96′er of John Candy fame. As you eat this way for a few days, the appetite suppression of ketosis will kick in and help you stop eating when you aren’t hungry any more.
February 27th, 2009 at 6:06 am
Hey!! I need ur …
Hey!! I need ur help.. I lost 10pounds in 2 weeks but I cheated real bad and gained like 15pounds now! =( I´m desperated, today I started it again, But I have a question… In the Atkins book it says that u can eat “freely” many things.. now what does “freely” means? Can I eat all I want of eggs or bacon all day? meat or chicken? or only regular meals? freely for me means I can eat all day… It´s great that can help other people… it´s like I feel supported. Thank u so much
February 27th, 2009 at 6:06 am
Hey,I’m going to …
Hey,I’m going to camp for 7 days and all they are going to serve is high-carb foods.I know they have the atkin’s bars out there and I can pack food for about 2 days since there is no refrigerator but if there the bars are all done and the pre-packed food is done is it better for me to have a tea spoon of mayo alone?I know that may a bit extreme but not like i will do it everyday.Has fat and no carbs is a tea spoon so is that “acceptable”?.One more question,what do you think about the atkin bars?
February 27th, 2009 at 6:06 am
I’ve been in the …
I’ve been in the Induction stage for almost exactly 4 weeks now. The only “cheating” i have done is an unplanned event at a chinese restaurant with a little General Tso’s Chicken! I also tend to drink an average of 6-8 beers on a Saturday night with friends. I’m 21 years of age and have currently lost approx. 17 pounds. I know that beers have 13 carbs per beer, and that alcohol is bad in induction for metabolism, but will these few beers be that bad for my weight loss goal?
February 27th, 2009 at 6:06 am
There are new Sweet …
There are new Sweet Pickles from Vlasic that are sweetened with Splenda instead. (They are great BTW.) I am not a bit pickling guy, so my suggestion would be to try simplying replacing the sugar in the pickling recipe of choice with Granulated Splenda.
February 27th, 2009 at 6:06 am
Thanks for the …
Thanks for the response. Well can you recommend any pickled egg recipes that arent so strong vinegar overpowered. thanks
February 27th, 2009 at 6:06 am
Sorry no idea… …
Sorry no idea… If it tastes sweet, my guess would be 10-30g.
February 27th, 2009 at 6:06 am
I love eggss!!! I …
I love eggss!!! I also like like placing hard boiled ones in a jar of juice from store bought pickled beets. Pickled beets have alot of sugar but how many grams would the juice add to the pickled eggs?? thanks
February 27th, 2009 at 6:06 am
Check out my low …
Check out my low carb cauliflower bisque video that I posted here. It is a great recipe. There is also a pretty good Chicken Noodle with egg noodles soup recipe on Linda’s Low Carb.