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Help... Converting from Atkins

Bluemoon said: "Thanks Dr. Atkins, you did a lot to help me, but I just can't do it anymore!!! Ok, I need help from all of you that eat the old fashioned, balanced way. I have been on Atkins for 3 years. I lost 40lbs. But, I can't do it anymore. I don't want to do it anymore. But, my dilemma is, I still need to lose 20lbs. and I need some guidance for "normal" eating. I use fitday to track my calories, nutrition etc. so I know exactly what my #'s are. But, what should they be? I have heard that I should have 30% fat, 30% protein and 40% carbs. Does this sound right to all of you? I am 5'9", 33yo 169lbs. Keeping my cals at 1500-1600 a day, spread out between 4-6 small meals a day. I have been doing this for a week, and have actually gained 3lbs. Am I doing something wrong, or do I just need to let my body adjust? Thanks in advance, Blue"

Yum said: "I am sorry! The problem with Atkins is, once you go OFF the diet, more than half of the people gain all or more of it back! Your only chances are to go S l o w l y back or keep going! Next time do the research!"

Yum said: "30 percent fat should be reduced to a MAXIMUM of 25 percent."

Bluemoon said: "[QUOTE=BigBoy]30% fat, 30% protein and 40% carbs is what you're doing now. That looks okay on the surface, but it's probably too much for carbs right now. Probably lower that number by 10% or so. Even if you quit Atkins, you should probably still only try to eat carbs that have a low "glycemic index". Too much insulin will cause you to gain weight fast.[/QUOTE] I have only been eating good carbs. I don't have a habit of eating sugar, potatoes, rice, etc. So, what I have done is cut out the fats in my diet with a goal of 30% but have actually been around 23-25%. Then I have added in more veggies, (without the butter I would have used on Atkins), a fruit, more berries, 1/4cup of whole oatmeal, no sugar. And 2 servings of multigrain, high fiber bread. My carbs have been around 35%, and 28% protein and the balance fiber, 35-40 grams. And, yes I do get in exercise. At least 30 min. per day on hectic days and 60 min. on easier days. With stretching and abs every evening. So, should my goal for now be: 25% fat(max) 30% carbs 40-45% protein?"

Bluemoon said: "Thank you. Yes, I am exercising. Going to rev it up a bit beginning today though."

DLT said: "I know of a well balanced diet, that includes all the basic food groups so that you aren't deprived of any one thing. It can be found at [url]http://home.earthlink.net/~the-fat-race[/url] One thing that I have learned on the diet is that water really does matter, portions have to be monitored and eating 5 to 6 times a day really makes a difference. I've been following the diet for 3 months almost and have lost 30 lbs. and over 45 inches. I know that if I ate the same things that I have been eating for the past 3 months only twice or 3 times a day rather than the 5 to 6, I would put on weight."

Heather said: "That is one of the pitfalls of low carb. You have to be very careful introducing them back into your diet. I'm pretty sure it has something to do with how it affects your blood sugar. Are you exercising at all or just dieting?"

Heather said: "All carbs are not the same. Some have higher glycemic loads than others and will cause spikes in your blood sugar. These spikes may cause you to crave foods that are sweet or more carbs. Here are some foods that could cause this to happen to you. * 1 slice of white bread * 6 saltine crackers *1/2 cup of pasta, spaghetti, or white rice *1/2 cup of potatoes *1/2 cup ready to eat unsweetened cereal. You might want to replace these types of foods with whole grain bread, fruit or air popped popcorn without extra butter or salt."

Darren said: "30% fat, 30% protein and 40% carbs is what you're doing now. That looks okay on the surface, but it's probably too much for carbs right now. Probably lower that number by 10% or so. Even if you quit Atkins, you should probably still only try to eat carbs that have a low "glycemic index". Too much insulin will cause you to gain weight fast."

Darren said: "That's what I think, but I'm just some guy on the internet :) I bet what you're eating now will be fine, but maybe it's just the shock of changing the plan that has you up a few pounds. Are you exercising?"

Qian said: "Just remember to eat lean meats and to keep refined carbs (breads, pastas, rice) to a minimum. Don't know if it will help, but it is healthy."

whateverhobb said: "Thanx DLT for that diet. I'm going to check it out. Right now I am on the common seefood diet, you all know the punch line to that one right??"