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The Plateau Buster's Checklist
IF YOU ARE NOT GETTING RESULTS:
A lot of folks on the Atkins Diet are having "plateau" problems. I read about folks on a plateau for several weeks and wondering what to do about it. Here's what Dr Atkins suggests in his book "Dr. Atkins' Super Energy Diet," copyright 1977(out of print). This is his second book, following "Dr Atkins' Diet Revolution." He devotes a chapter to "If You Are Not Getting Results." I'll try to set this up as a sort of check list you can use although much will be paraphrased and abbreviated.
1. DON'T GIVE UP - Your continued search will probably find the problem and correct it.
2. CHECK FOR HIDDEN SOURCES OF SUGAR - Sugar goes under many different names & in many cases does NOT appear on the label. Many vitamin tablets have sugar fillers. CHECK!
3. PERHAPS YOU'RE CHEATING ON THE DIET - If you think it's too small to matter, better check again. (Even one M&M)
4. OR YOU MAY STILL BE KEEPING YOUR FOOD INTAKE TOO LOW - Many times you carry over habits from other diets & eat too little. EAT UP... The right things & don't skip meals.
5. ARE YOU EATING SIX SMALL MEALS OR SNACKS A DAY? - A frequent eating schedule will provide a constant source of energy without the insulin rebound. Six small feedings a day are better than 3 large meals to break the energy/weight loss barrier.
6. YOU MAY NOT HAVE FOUND YOUR PROPER LEVEL YET - Reduce carbos still further, works in 4 out of 5 people, or ADD carbos while still remaining in ketosis. Try it and see.
7. CHECK YOUR MINERAL BALANCE - You may have a mineral imbalance. Such as zinc/copper. Or a trace mineral shortage.
8. YOU MAY BE LOSING TOO MUCH SALT - Salt or potassium shortages are common in the first stages of the diet. Eat salty foods & take potassium supplements.
9. TRY TO EXERCISE MORE - Exercise can improve circulation, stabilize blood sugar & other important metabolic benefits.
10. FOOD ALLERGY--A NEW CONCEPT - May cause all sorts of problems, fatigue, headche, Check possibility in your diet.
11. FOOD ADDITIVES MAY BE YOUR PROBLEM - Over a billion lbs of chemicals added to our food every year. (1977 data) You may be allergic to some of them. Check dyes in soft drinks.
12. YOU MAY BE DRINKING TOO MUCH COFFEE OR TEA - Coffee, cola & tea stimulate release of insulin with a temporary lift in energy followed by hunger, fatigue & slower weight loss.
13. IT MAY BE BECAUSE YOU ARE SMOKING - Some people will not respond to the diet unless smoking is stopped. Smoking uses up vitamin C & stimulates the adrenal gland.
14. HOW MUCH ARE YOU DRINKING? - Alcohol stimulates insulin.
15. IT MAY BE THE MEDICINES YOU ARE TAKING - Many drugs, even aspirin, can cause hypoglycemia. Watch out for hormones, amphetamines, diuretics, antihistamines, antiinflammatory drugs, analgesics, anticoagulants, antidiabetics, antibiotics, tranquilizers, clofibrate, acetaminophen, and propanolol.
16. LAST MONTH'S DIET PILLS MAY BE SLOWING YOU DOWN - Sometimes it isn't what you are taking but what you were taking that slows you down.
17. SEX HORMONES - Will slow down weight loss and stimulate the production of insulin. Estrogen (used in birth control pills) and Testosterone have much the same effect.
18. TOO MUCH SALT MAY BE CAUSING RETENTION OF WATER - After 2 to 3 weeks on the diet, the body partially adapts and excessive salt can cause some water retention.
19. WHAT ABOUT QUANTITIES? - If weight loss stops short of your ideal weight, even though you are producing ketones, you must conclude that the quantities within the diet are too great. The diet usually works best with just enough calories to stave off hunger. Too many people misinterpret the instructions regarding the diet as "Eat unrestrictedly." When they do this they will still lose weight in the beginning, which will reinforce their assurance that no heed whatever need be paid to quantities. In most cases, this practice will lead to a stalemate partway to the desired goal.
20. YOU MAY HAVE TO COUNT CALORIES IN ADDITION TO CARBOHYDRATES - I have never said that calories don't count because I know of course that they do. I say that carbohydrates count more. If your case is especially difficult, you may have to count both. There is no question that a 1,500-calorie, 10-gram diet will take more weight off, and more quickly, than a 2,000-calorie 10-gram diet.
I hope nobody has to get to item 19 or 20 to solve their problem but still, if you have a metabolic resistance to losing weight, you must consider everything except giving up and admitting defeat.
Addendum:
1. Your problem may be a low thyroid.
2. A systemic YEAST infestation may be part of your problem. Read chapter 13 of "Dr Atkins' New Diet Revolution"
3. Your vitamin mix may need something different. Read chapter 22 on Nutritional Supplements
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Started Atkin's - January 9th/04
279.5/190.75/175.0
88.75 lbs down
first goal - 205lbs - April 2/09
Onederland hit..April 23/09
second goal - 193lbs
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