Low Carb Diet (atkins)

ScottI_3

Glad I found this thread I have tried Atkins before & always missed my cups of tea, from tomorrow I am starting the Doktor Dahlqvist' Dietary Program, I popped out at lunchtime & did a food shop to get me started.

I am at my heaviest ever, have tried every diet going & have finally learned (after 20 years yo yo ing) that slimming clubs don't work for me, my latest failed attempt was WW.

So here's hoping that this is the one that finally works for me!

Sazbo

ScottI wrote: »

Glad I found this thread I have tried Atkins before & always missed my cups of tea, from tomorrow I am starting the Doktor Dahlqvist' Dietary Program, I popped out at lunchtime & did a food shop to get me started.

I am at my heaviest ever, have tried every diet going & have finally learned (after 20 years yo yo ing) that slimming clubs don't work for me, my latest failed attempt was WW.

So here's hoping that this is the one that finally works for me!

Always good to have new recruits:D Good luck with it ScottI! :T

Sazzy x

shykins

not sure why everyone thinnks they cant drink tea on atkins lol

good luck scott

G-G_4

I think Tinkerbell was saying no caffeine on Atkins? :undecided

I can't remember Atkins much though to be honest. I like Dr Dhalqvists as you can have small amounts of dark chocolate and vegetables

I know you prob can on other low carb diets aswell, but I struggle to follow all the rules etc and the different changes in the plan as you go along. Dr Dhalqvists is easier to follow. In my opinion anyhow.

I've just been up to the farm shop and got a few supplies

Mmmmm the meat is so fresh there, better than any other supermarkets!

Ted_Hutchinson

Higher omega-3 fat intake associated with enhanced satisfaction from food

One key to successful weight control is to eat foods that, calorie for calorie, are most satisfying. Two factors that have identified as having some importance here are the glycaemic index of a food and its protein content. Basically low glycaemic index (GI) foods (those that release sugar relatively slowly into the bloodstream) are more satisfying than higher GI food. Also, calorie for calorie, protein is generally more sating than carbohydrate or fat. It’s perhaps no surprise, therefore, that when individuals opt for a low-carb, protein rich diet, they often report feeling less hungry and eating less (without hunger) as a result.

Recent evidence suggests that another nutritional factor that might influence our ability to be satisfied after a meal is the so-called omega-3 fats found in oily varieties of fish such as salmon, trout, mackerel and sardine. In a study published in the journal Appetite, 233 overweight and obese individuals (average age about 30) were put on an energy-restricted (lower calorie) diet for a period of eight weeks. During the last two weeks of the diet, individuals were assigned to a diet rich in omega-3 fats (1300 mg or more of omega-3 fat per day) or low in omega-3 fat (less than 260 mg of omega-3 fat per day). The sating effects of a meal were tested immediately after eating and two hours later. The omega-3 fat levels red blood cells was also measured.

Eating more omega-3 fats did translate into higher omega-3 fat levels in the blood. Importantly, compared to those eating the low-omega-3 diet, those eating the diet rich in omega-3 were found to feel fuller immediately after an evening meal. Two hours later, these individuals were still fuller and were less hungry compared to those consuming less omega-3 fats in their diet. The authors of this study concluded that omega-3 fat intake enhanced post-meal satiety, and called for further work to be done to ascertain whether this approach might improve weight loss.

One way to get more omega-3 into the body is to eat more oily fish. I suppose it is worth bearing in mind that such food is low GI and protein-rich, and may have appetite-sating effects related to these qualities too.

Netto's sardines in tomato sauce are a staple in my pantry. They sometimes have tinned wild pink salmon on special offer as well.
You will find naturally your appetite is somewhat less when low carbing and this helps reduce the number of calories you consume naturally without making a specific attempt to reduce calorie intake. But everything you can do to lower your appetite and feel fuller through the day means less temptation to snack.

G-G_4

Thanks Ted

Due to costs etc, I don't eat as much fish as I should.. although I could get tinned fish which is cheaper I don't like it that much.. How else can I get Omega-3?

I love fresh fish cooked in lemon and lime juice with some pepper ontop, but it's just quite pricey compared to some red meat.

elona

I have been reading this thread and wondering if I could go back to the Atkins plan.

I read a bit further and the idea of the Dr. Dahlqvist plan sounds like a good compromise and simpler to follow.

I started this morning with a bacon omelette and have been eating loads of chicken and salad, mackeral and salad etc.

Dessert was raspberries and double cream.

I feel absolutely stuffed but somehow less sluggish IYKWIM.

I might take a Vitamin D3 tablet before I go to bed and see if that helps.

DH is full of "happy little tales" of the wives of a couple of his friends who need knee operations because of their weight and reminds me I do not want that to happen to me.

He has just told me that one of them has had her knee operation, got home from hospital and was recovering nicely - then had a stroke and now cannot walk- No pressure then!

DH seems convinced that every health probem that ever existed could be cured by losing weight!!!

Sazbo

Hi elona Dahlqvist's plan is definitely easy to follow... but we can help keep each other on the straight and narrow!

And maybe you can tell DH that you've heard enough 'happy tales' for the time being, and that you need a 'positive environment' in order to focus on sticking with the plan;):D

Gosh is it 7.30pm? I haven't left work yet! Better do that now.

See you all later :wave:

Love,
Sazzy xxx

sandy2_2

Ted_Hutchinson wrote: »

Higher omega-3 fat intake associated with enhanced satisfaction from food
One way to get more omega-3 into the body is to eat more oily fish. I suppose it is worth bearing in mind that such food is low GI and protein-rich, and may have appetite-sating effects related to these qualities too.

Does this mean that we should taking cod liver oil capsules then?
I must admit the last few days I´ve been having Salmon or tuna and haven´t felt hungry...and no it wasn´t because I ate a whole fish;)

Ted_Hutchinson

sandy2 wrote: »

Does this mean that we should taking cod liver oil capsules then?

In my mind no one should take Cod Liver Oil.
If you think you need omega 3 then it's best to use molecularly distilled fish oil or krill oil. I get mine from Iherb but I gather it's now getting a bit cheaper in the UK if you shop around. Fish oil, particularly the concentrated forms, contain far more omega 3 than does Cod liver oil. Ideally you need to consume 1,5g of omega 3 daily. That is the EPA + DHA numbers must add up to 1500mg. So if you used Healthspans CLO 1,000mg of which EPA is 75mg and DHA is 100mg Total Omega 3 - 200mg Vitamin A - 210mcg Vitamin D - 2.25mcg Vitamin E - 1.2mg
The EPA = 75 DHA 100 important omega 3's 175mg
If we compare that to Healthspan's Omega 3 fish oil we see Fish Oil - 1000mg, of which Omega 3 fatty acids represent 300mg (EPA is 180mg, DHA is 120mg
The EPA = 180 DHA = 120 TOTAL 300mg So just 5 of these daily makes your 1.5g omega 3. (that's if you weren't eating other oily fish daily)

The problem with CLO as a source of Vitamin D3 is the Vit A acts antagonistically to the uptake of Vit D. So you get far more Vit A than is healthy and this upsets the absorption of Vit d3. So really you are far better using fishoil for the omega 3 and a separate high strength D3 supplement that you will have to import from the USA.

Because Krill oil is far more effective than fish oil (at reducing triglycerides) it may be an idea (if money is no object) to take both fish oil and krill.

As far as the research is concerned they split them into 4 groups.

Diet 1: no seafood (control, 6 placebo capsules/day);
Diet 2: lean fish (150 g cod 3 times/week);
Diet 3: fatty fish (150 g salmon 3 times /week); or

Diet 4: fish oil capsules (6 capsules/day).

and it was the Diets 3 and 4 that felt the benefits.

So if you want to try this at home a couple of fish oil capsules before or with a meal that doesn't otherwise contain fatty fish should make you feel less hunger and more full directly after and 2 hours after you've eaten (so it's easier not to cheat)

PS Whats really interesting about this is they are talking about leptin
In the present work leptin, a long-term energy controller (Joannic et al., 1996), was
highly significantly related with fullness and desire to eat after the test meal intake in the current work. These observations are in agreement with the effects of this hormone on appetite and satiety centres (Mavri, Stegnar, & Sabovic, 2001).
And I'm aware because of the Vit D research I read that Vit d also reduces leptin levels and thus that explains why I have found this eating plan so easy. Because not only have I increased the oily fish I'm eating but also my vit d status is optimised 150nmol/l (5000iu/dailly+Sunshine) I've always wondered why Vit d was related to obesity and now here is an explanation. Raising Vit d status lower leptin levels and this mean you feel fuller sooner and for longer and so need to eat less.