During the first, or induction phase , of Atkins, you will eliminate almost everything from your diet except for meat, eggs, dairy and a small list of vegetables, such as broccoli and zucchini, for two weeks. After that, you will start slowly adding carbohydrates back into your diet, but you'll still avoid alcohol and all starchy, sugary foods as well as pasta and bread.
There are several types of carbohydrates, explain the diet enthusiasts at Perfect Keto. Simple carbohydrates are mostly sugar. They have a high glycemic index GI which means that they have a strong effect on your blood sugar levels. A very high GI food such as a doughnut raises your blood sugar levels very quickly, forcing your body to respond by releasing insulin to mop up the extra sugar. The resulting sudden blood sugar drop can cause you to become fatigued and may even prompt your brain to send out hunger signals that can goad you into overeating at your next meal or grabbing another doughnut to keep your tummy from rumbling.
Constant fluctuations in your blood sugar levels and the repeated insulin response can make it too hard for your pancreas to keep up, which can lead to Type 2 diabetes. Counting carbs can help keep your blood sugar regulated, according to the U. Department of Health and Human Services. The number of carbohydrates on packaged foods can be found on the label.
Some experts recommend that you find out how many grams of fiber the food also contains and deduct the fiber from the carbohydrates because fiber is not broken down into energy in your body.
The resulting number is your net carbs. Some experts deduct the amount of sugar alcohols, but the American Diabetes Association recommends against doing so because sugar alcohols have no appreciable effect on your blood glucose levels. You can deduct them if you like, but it is not strictly necessary. The key to any successful weight loss plan, according to Dr. Eneida Roldan of Florida International University , is flexibility. The Atkins Diet, especially in the induction phase, is very rigid and that can make it hard to stick to.
In addition, giving up sugar can cause withdrawal symptoms such as weakness, fatigue, intense cravings, headaches and sleeplessness, among others. Given that a lot of weight gain is caused by emotional eating , a commitment to dropping those extra pounds carries some emotional baggage.
Change can be a scary thing, especially if you have been using your extra weight to insulate you from the world. Add to that the physical effects of avoiding sugar, and it is easy to see why a moment of temptation can derail your best efforts. A simple rule is: The more refined sugar consumed during a cheat day, the worse the health consequences. Better to eat high-quality carbs like yams or potatoes. What you do today is important, not what you did yesterday.
Get back to eating healthy in the present, and the future will be bright. Emmitas 24 days ago. Thank you! MarvellousKale a month ago. Great article! Feel so bad right now physically and mentally because I cheated all weekend! Not only did I feel sluggish afterwards but I feel so guilty. Today is a new day. This is not about perfection but progress. What I do today is more important than yesterday. GorgeousCauliflower 5 months ago. Caz 7 months ago. Donna 7 months ago.
Mrsc08 8 months ago. Good read, I've leaned. I cheat and it's almost too hard to start back up. Reeniebh 9 months ago. UpbeatCauliflower 10 months ago. Melisa 10 months ago. Previous slide Next slide. Articles Home. Keto Beginners Series. Keto Hacks. Weight Loss. What to Eat. Cheat Day Pros Cheat days give you a chance to enjoy old favorite foods. Low carb is an on-going lifestyle.
Cheat days are perfect for social functions, restaurants and celebrations. Easily lose any cheat day weight by exercising and reducing carbs for a few days. Cheat Day Cons Many low carbers report feeling bad physically after a cheat day. They are depressed, tired, bloated and irritable.
Joint aches return temporarily due to inflammation from eating excess carbs. Eating too many carbs stops ketosis and its benefits for a few days. Eating extra carbs leads to cravings — and possibly binges.
Cheat Day Advice Many low carbers report taking a break from low carb eating works well for special or social occasions. Other low carbers complain taking a low carb cheat day sets up future disasters.
How to Decide Wait at least six weeks after starting low carb and try a cheat meal early in the day. Plan the meal and extra carbs ahead of time. Prepare a Day-After plan that includes exercise and a calorie-restricted low carb diet. Use your calculated baseline for your total calories that day, and eat low carb. Spend the next six days sticking to your regular low carb plan. Measure or weigh to track progress. Notice how you feel about your cheat meal. Calorie calculators find your daily needs according to your age, height and current weight.
A little planning for your low carb cheat day goes a long way. Minimize after-effects by choosing the right cheat day foods. Slow carbs absorb gradually. Craving something sweet on your low carb cheat? Avoid or at least limit processed sugary carbs like cookies, cakes and breads. Eating chocolate? Follow the chocolate rules. When you cheat on your diet, make it delicious. Whatever you love, buy it in its most intense and tasty form. Splurge on gourmet sea salt or chunky kosher salt.
Sprinkle it over a ripe, red tomato. On your low carb cheat day, serve meals on a unique or colorful plate with a garnish.
Appreciate the eye appeal. Get more satisfaction from your food.
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