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| Atkins Introduction | Ongoing Weight Loss | Pre-maintenance | Lifetime Maintenance | Fibre/Psyllium Husks | Vitamins/Minerals | |
| INDUCTION
These are my journal entries for the period I remained on the 'Induction' phase of the Atkins weight loss, and diet re-education, programme: |
| Sunday, June 15, 2003 / Atkins Low Carbohydrate
Diet - Day 1
I began the Atkins diet 'Induction' stage this morning, after having partially started it yesterday. I had enough in my refrigerator to get started, but did a modest shopping trip more fully based on Atkins principles today. My initial aim is to reduce my weight from its current 98kg to 70-75kg; for a height of 1m70 that will be a lot more reasonable. I hope also to normalise my blood pressure, currently borderline high. I'll comment briefly here on a weekly basis about my progress. |
| Sunday, June 22, 2003 Atkins Low Carbohydrate
Diet - Week 1
A reasonably successful week. I experienced the usual 'withdrawal' symptoms when starting on a diet, whether as a result of cutting-out caffeine or sugars (from carbohydrates) is not entirely clear, but these had diminished by day 4. The most amazing thing with this diet is, however, the diminution in hunger pangs - I have eaten NOTHING outside of normal 'Atkins Induction-style' mealtimes and have had no particular desire to do so. Apparently this is because of the severe reduction in carbohydrate intake and the consequent reduction in blood sugar and elimination of 'spikes' in blood sugar levels. Weight is down 3.5kg from 98kg to 94.5kg, a reduction of 7.7lb on the week - probably about 2 to 2.5kg is water reduction, normal in the first week of most diets. More remarkable, though, is the 3 1/2 inches waist reduction and reductions in other key body areas (chest, hips, thighs). |
| Sunday, June 29, 2003 Atkins Low Carbohydrate
Diet - Week 2
Another good week. Despite being away for most of the week, and indulging in the odd glass of white wine, I lost a further 3kg - weight now 91.5kg. Total weight loss so far is 6.5kg (14.3lb). Waist is again down - by 1 1/2 inches to 41 inches (btw I miscalculated last week - loss then was 2 1/2 inches, not 3 1/2). Losses in other areas too, with a specially good cumulative 1.6 inches from my thighs. I'll continue with induction for at least a further week, although I think I will probably do it for a minimum of 2 months - I quite enjoy it and am never hungry, which for me is pretty amazing. |
| Sunday, July 06, 2003 Atkins Low Carbohydrate
Diet - Week 3
Amazingly I have lost a further 3kg this week - weight now 88.5kg. Total weight loss so far is 9.5kg (20.9lb). Waist down a further 1.2 inches to 39.8 (total waist reduction so far an amazing 5.2 inches), with losses in all other key areas. Next report will not be before 16 July, as I leave Tuesday for a short break in Europe - I'll keep to the basic diet, but may slip a little with wine consumption, probably inevitable as I shall be attending a wedding. |
| Monday, July 21, 2003 Atkins Low Carbohydrate
Diet - Weeks 4 and 5
Well, I didn't get round to posting last week on my return from Holland as I had a lot to do and think about. The week I was away was really a period of stand-still so far as weight loss is concerned, but in the circumstances I'm happy enough with that. I did stick pretty closely to the 'Induction'-style diet, although I suspect the portion sizes may have been a little bigger than recommended. The big departure was, however, drinking wine - not in huge quantities, but certainly more than just one 100ml glass a day! Over weeks 4 and 5, however, I lost a further 3kg as at Sunday evening last (the day I record my measurements), so my weight then was 85.5kg. I'm pleased to say I lost a further 1.1 inches on the waist (now 38.7 inches) and a very good 0.8 inches on the hips (now 45.7 inches). I also feel very well, better than for quite a few years, and my appetite now seems to be under pretty good control, provided I continue to stick to the rules specified by Atkins. As I am experiencing no hunger at all, this shouldn't in most circumstances be too difficult. |
| Tuesday, July 29, 2003 Atkins Low Carbohydrate
Diet - Week 6
I seem now to be entering a slower phase of weight loss whilst still doing 'Induction' - this is apparently perfectly normal. This week, upto last Sunday evening, I lost 1.5kg (weight now 84kg). However, reduction in various size measurements seems to be continuing well: - waist down a further 0.9 inches to 37.8 inches (total reduction so far 7.2 inches); - hips down 0.7 inches to 45 inches (total reduction so far 3.5 inches); - thighs down 0.6 inches to 25.5 inches (total reduction so far 3.0 inches). |
| Friday, August 15, 2003 Atkins Low Carbohydrate
Diet - Weeks 7 and 8
Weight loss continues, but at the lower rate indicated last time. In week 7, I lost 2kg and in week 8 1kg, and my weight is now (as at Sunday 11th Aug) 81kg, a reduction of 17kg since I began (or 37.5 lb) - I have now crossed the half-way stage and I have 16kg to reach my target of 65kg. Measurement indicators for the two weeks are: - waist down a further 1.2 inches to 36.6 inches (total reduction so far 8.4 inches); - hips down 0.9 inches to 44.1 inches (total reduction so far 4.4 inches); - thighs down 0.4 inches to 25.1 inches (total reduction so far 3.4 inches). So far this week, I suspect I will be lucky to lose a further 1kg by next Sunday although my waist and hip measurements have already dropped significantly since last Sunday so, as the good Dr Atkins advises, I'm not becoming despondent as I expect the weight loss will follow in its own good time. I got some ketone testing strips earlier this week and this comfirms that lipolysis continues at a moderate level - neither too high nor too low. And I'm never hungry and have almost zero 'cravings' - this is the most remarkable aspect of this diet. |
| Tuesday, August 19, 2003 Low Carbohydrate Diet
- Week 9
I lost only a little weight last week as predicted a few entries ago. I lost 0.5kg and my weight is now (as at Sunday 17th August) 80.5kg, a reduction of 17.5kg since I began (or 38.6 lb) - I have 15.5kg to reach my target of 65kg. Measurement indicators for the week, however, are quite good showing reasonable reductions: - waist down a further 0.4 inches to 36.2 inches (total reduction so far 8.8 inches); - hips down 0.5 inches to 43.6 inches (total reduction so far 4.9 inches); - thighs down 0.2 inches to 24.9 inches (total reduction so far 3.6 inches). |
| Monday, September 01, 2003 Atkins Low Carbohydrate
Diet - Weeks 10 and 11
I lost 1kg in each of the last two weeks, a reasonable result I'm quite happy with. My weight is now (as at Sunday 31st August) 78.5kg, a reduction of 19.5kg since I began (or 43lb) - I have 13.5kg to reach my target of 65kg. Measurement indicators for the week also show reasonable reductions: - waist down a further 0.7 inches to 35.5 inches (total reduction so far 9.5 inches); - hips down 0.7 inches to 42.9 inches (total reduction so far 5.6 inches); - thighs down 0.7 inches to 24.2 inches (total reduction so far 4.3 inches). (PS/ It is a coincidence that the total reduction for all three measurements is the same for this two week period - they were not precisely the same when the weeks are viewed separately) I also visited my doctor last week so he could take a blood test; I wanted to be sure that what is going on inside my body reflects how I feel - which is great. I am pleased to say that my blood tests were very satisfactory and my blood pressure is completely normal now. I also take my own blood pressure regularly, using my own monitor, but it is useful for this to be confirmed by my doctor. |
| Tuesday, September 09, 2003 Atkins Low Carbohydrate
Diet - Week 12
A further reduction of 1kg this past week. My weight is now (as at Sunday 7th September) 77.5kg, a reduction of 20.5kg since I began (or 45.2lb) - I have 12.5kg to reach my target of 65kg. Measurement indicators for the week continue to show reasonable reductions: - waist down a further 0.3 inches to 35.2 inches (total reduction so far 9.8 inches); - hips down 0.3 inches to 42.6 inches (total reduction so far 5.9 inches); - thighs down 0.2 inches to 24.0 inches (total reduction so far 4.5 inches). |
| Monday, September 15, 2003 Atkins Low Carbohydrate
Diet - Week 13
A smaller reduction of only 0.7kg this past week, but I'm not grumbling. My weight is now (as at Sunday 14th September) 76.8kg, a reduction of 21.2kg since I began (or 46.7lb) - I have 11.8kg to reach my target of 65kg. Measurement indicators for the week continue to show reasonable, although smaller, reductions: - waist down a further 0.2 inches to 35.0 inches (total reduction so far 10 inches); - hips down 0.3 inches to 42.3 inches (total reduction so far 6.2 inches); - thighs down 0.1 inches to 23.9 inches (total reduction so far 4.6 inches). I'm making some adjustments to my diet; basically a slight raising of my salad/vegetable intake and a reduction of my cheese intake, coupled with increased fibre intake - anyone familiar with Atkins' diet principles will understand what this is all about. I've also added some more nutrient supplements to my daily intake, at this stage vitamin B complex and vitamin E, to add to those I take already - I have recently started to study closely Atkins' book on "Vita-nutrient solutions" and although I was initially VERY sceptical of these ideas have come to believe that some parts, at least, are well worth following. |
| Friday, September 26, 2003 Atkins Low Carbohydrate
Diet - Week 14
(This marks the point when the entries are taken from my page in an online bulletin board, rather than my own 'blog', although parallel entries - a little more brief - continue on the 'blog' too.) Well, I've been doing this for almost 15 weeks now and have found this board, which I discovered only a couple of weeks ago, a real help. I plan to post here maybe once a week, barring vacations, etc. I always take my 'formal' measurements (weight, size) on a Sunday evening, because I got going on a Saturday evening/Sunday morning. I do however weigh myself every day (sorry), but I can't NOT do it! I prefer to do it in the evening because I think that's when I'm heaviest, rather than the morning when I always seem to be at least 1.5 lbs lighter, and I prefer to have the 'unvarnished' truth and not kid myself - LOL. Measurments last Sunday are in my signature at the foot of the message. I'll mention here my menu for the day I write the journal and any other relevant information for the week. (In all my menus below: tbsp - tablespoon of 15ml; tsp - teaspoon of 5ml)
Supplements - all taken before breakfast, after swallowing the fibre mixture.
Snacks - none (I rarely if ever have any as I've never been hungry since beginning Atkins). Exercise - walks with my dog. Morning about 1 1/2 miles. Afternoon about 2 miles. Evening about 1 mile. Issues this week - since almost two weeks, I have 'solved' my constipation problem, having eventually found a source of psyllium husk powder to add to the wheat bran. This is working a treat, I am pleased to say. I may reduce the fibre dose before breakfast to the same level as at lunch and dinner, if all continues to go well over the next week or so, and see how that works. I drink only water - I've not had tea since 15 June 2003 and only a very occasional cup of decaffeinated coffee. Cheating this week - since Sunday, none. Last weekend I had a glass of white wine on both Friday and Saturday evenings. Diet stage - Induction.
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| Friday October 03, 2003 Atkins Low Carbohydrate
Diet - Week 15
Now in week 16. Measurements last Sunday are at the foot of the message. My menu today is below. In the week to 28th September I lost a further 1 kg (2.2 lb) and chest, waist and hips were down by 0.1, 0.3 and 0.2 inches respectively – not a huge amount, but over several weeks it mounts up! Before Atkins, I used to get 40” waist trousers, but had to SQUEEZE myself into them, because my waist reached 45” (!!) at the worst point. In the middle of August (2 months into the diet), I got a pair of 36” waist trousers, then a few weeks later some 35” ones. More recently still, I got several pairs of size 34”. The 36” waist ones are now VERY big on me and the 35”s are still OK, but becoming rather baggy on me, and I can see the difference in them from week to week. All my 40” trousers (about two dozen) have been relegated to storage, pending disposal at charity shops, probably next Spring. It’s a great feeling! (In all my menus below: tbsp - tablespoon of 15ml; tsp - teaspoon of 5ml)
Supplements - all taken before breakfast, after swallowing the fibre mixture.
Snacks - none (I rarely if ever have any as I've never been hungry since beginning Atkins). Exercise - walks with my dog. Morning about 2 1/2 miles. Afternoon about 2 miles. Evening about 1 mile. Issues this week – I continue to be ‘regular’, using the fibre mixture – same doses as last week. So far this week (upto Friday) I am down roughly another 0.7kg (1.5 lb), but I won’t count that particular chicken until next Sunday! Cheating this week – None. Diet stage - Induction. Age 51 - 1m69 (5'7") Start - 98kg (216.1 lb) BMI/34 15JUN03
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| Friday, October 10, 2003 Atkins Low Carbohydrate
Diet - Week 16
Now in week 17. Measurements last Sunday are at the foot of the message. My menu today is below. In the week to 5th October I lost a further 1.5 kg (3.3 lb) – a better result than expected. Chest, waist and hips were down by 0.1, 0.3 and 0.3 inches respectively – overall losses so far are 4.1, 10.8 and 6.9 inches respectively, which I’m pretty pleased with (and that is putting it mildly! :) ). (In all my menus below: tbsp - tablespoon of 15ml; tsp - teaspoon of 5ml)
Supplements - all taken before breakfast, after swallowing the fibre mixture.
Snacks - none (I rarely if ever have any as I've never been hungry since beginning Atkins). Exercise - walks with my dog. Morning about 1 1/2 miles. Afternoon about 3 miles. Evening about 1 mile. Issues this week – I continue to be ‘regular’, using the fibre mixture – I’ve increased the lunch dose to the same as the breakfast dose for the past two days – minor situation corrected. Progress this week seems to be slower so far – maybe only 0.5lb, perhaps I’m entering a temporary slower period to compensate for last week’s good result. Cheating this week – None. Diet stage – Induction (planning move to OWL possibly this coming Sunday 12OCT, or perhaps the following week 19OCT).
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| Friday, October 17, 2003 Atkins Low Carbohydrate
Diet - Week 17
Now in week 18. Measurements last Sunday are at the foot of the message. In the week to 12th October I lost only 0.3 kg (0.7 lb) – that is a little disappointing, after the better result the week before. Chest, waist and hips were down a further 0.1, 0.3 and 0.3 inches respectively, though – overall losses so far are 4.2, 11.1 and 7.2 inches respectively. (In all my menus below: tbsp - tablespoon of 15ml; tsp - teaspoon of 5ml)
Supplements - all taken before breakfast, after swallowing the fibre mixture.
Snacks - none (I rarely if ever have any as I've never been hungry since beginning Atkins). Exercise - walks with my dog. Morning about 2 miles. Afternoon about 2 1/2 miles. Evening about 1 mile. Issues this week – Progress this week seems again seems to be slower so far – maybe only 0.5 kg (1.1 lb). My hips and chest measurements, specially the hips, seem to be continuing to reduce reasonably well, wheareas waste and thighs are showing smaller changes. At least, however, all the changes are in the right direction! Cheating this week – None. Diet stage – Induction. I’ll decide this coming Sunday 19OCT whether to move to OWL or leave it for another week.
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| Friday, October 24, 2003 Atkins Low Carbohydrate
Diet - Week 18
Now in week 19 (this week straddles Induction and Ongoing Weight Loss (OWL) - future entries will be in the OWL section. Measurements last Sunday are at the foot of the message. In the week to 19th October I had much better results than the week before. I lost 0.8 kg (1.8 lb). Chest, waist and hips were down a further 0.2, 0.2 and 0.3 inches respectively, – overall losses so far are 4.4, 11.3 and 7.5 inches respectively. Although my weight last Sunday was a little above the target I had set for moving from ‘Induction’ to ‘Ongoing Weight Loss’ (OWL), I calculated that I would probably reach it before next Sunday – by Wednesday evening I was satisfied I had, by losing a further 0.4 kg (0.8 lb), so I was then only 7.5 kg (16.6 lb) from my target. Yesterday I moved to OWL quite cautiously and am now getting to grips with it. I’ll stay on this until I have about 7 or 8 lb left to lose (perhaps by mid-December), when I’ll move on to ‘Pre-maintenance’. (In all my menus below: tbsp - tablespoon of 15ml; tsp - teaspoon of 5ml)
Supplements - all taken before breakfast, after swallowing the fibre mixture.
Snacks - none (I rarely if ever have any as I've never been hungry since beginning Atkins). Exercise - walks with my dog. Morning about 2 miles. Afternoon about 2 1/2 miles. Evening about 1 mile. This week I've started to include brief periods of jogging during my dog walks - maybe only about 1/4 mile during each walk, as I want to build up my stamina very slowly, never having run in years. I'm enjoying it - and so is my dog. Issues this week – Main factor this week is that I’ve moved from Induction to OWL. Cheating this week – None. Diet stage – OWL since Thursday 23rd October 2003.
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| Future entries are in the 'Ongoing Weight Loss (OWL)' page. |
| Atkins Introduction | Ongoing Weight Loss | Pre-maintenance | Lifetime Maintenance | Fibre/Psyllium Husks | Vitamins/Minerals | |
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