Atkins diet weight loss success turned marathon runner Kent Altena
Today we have my favorite interview of this "Week Of Weight Loss Wisdom" because the man I was privileged to interview lost over 200 pounds on the Atkins diet and is an excellent example of the life-changing impact of livin' la vida low-carb. If you are skeptical about whether the Atkins nutritional approach is right for you, then just take a quick look at this inspiring YouTube video that has garnered well over 100,000 views and counting:
In Episode 149 of "The Livin' La Vida Low-Carb Show with Jimmy Moore," we get to hear from the amazing man in that video named Kent Altena. He is one of the most incredible low-carbers I have ever met because he exudes the confidence of his convictions about this way of eating and backs it up by pointing to himself as an example of what low-carb did for him. Kent's a real guy from Iowa who is just like you and me and living the low-carb life with all the gusto he can muster up. I'm so glad he was a part of this "Week Of Weight Loss Wisdom."
Click on the "LISTEN NOW" link below or download it to your iPod to hear Episode 149:
"The Livin' La Vida Low-Carb Show with Jimmy Moore" Episode 149 [27:21m]: LISTEN NOW | Download
Kent is a superstar in the low-carb community and his contributions under the pseudonym "Bowulf" (watch his YouTube videos) have gotten him noticed everywhere he goes online. He demands respect for what he has to say because he has been through the rigors of losing a large amount of weight, transforming himself from a fat slob into a fit marathon runner, and continuing to learn from others who have attained the fitness level he aspires to achieve himself. We need more Kent Altenas out there telling others about what the Atkins low-carb diet can do for them.
Check out interviews with people like Kent Altena anytime by:
In our hump day third interview of the "Week Of Weight Loss Wisdom", Kent Altena unashamedly discussed how the Atkins diet not only helped him lose 200 pounds, but basically CURED him of his sleep apnea and other health conditions. What did you think about what Kent had to say regarding how much his health has changed? Could you relate to the turnaround he said happened to him? Tell us about it in the show notes section of Episode 149.
Call us anytime on our podcast hotline at (206) 202-6516 and leave a message or you can e-mail me feedback, questions, or show ideas at livinlowcarbman@charter.net. Come back on tomorrow for my interview with a neat lady named Rebecca Wilhoit who has taken the low-carb advice of Cassandra Forsythe and ran with it to tremendous success. :)
Courtesy of The Des Moines Register, this photo of Kent Altena speaks volumes
He baaaaaaaaack!
One of my favorite people in the entire world has been featured YET AGAIN in his local newspaper for being an example of a life that has been radically changed for the better because of the Atkins diet. His name is Kent Altena.
Kent subsequently started making a series of YouTube videos about yummy recipes and how to do Atkins, including this highly inspiring one showing the amazing weight loss progress that both he and his beautiful wife have enjoyed while livin' la vida low-carb! But Kent has gotten a little slack in his videos in 2007--with good reason!
For him, there's no greater satisfaction than to continue proving to the whole world he is healthy and fit because of the Atkins diet. So he has taken up the fine art of marathon running. And lest you wonder if he is "carbing up," think again! Check out this video from Kent about the fallacy of that archaic principle.
Last October, the Des Moines Register again featured Kent in a column about his half-marathon experience. Even then, Kent had his eyes on something bigger--his first full marathon. And this Sunday he will FINALLY have his chance.
For the third time in the past two years, Kent Altena has been given a weight loss platform in The Des Moines Register because of the Atkins diet now that they published this story about him today. The newspaper is highlighting people who have successfully lost over 30 pounds and kept the weight off for at least two years. It's part of a new series of stories designed to inspire the nearly two-thirds of Iowans who are overweight or obese. I think EVERY state newspaper should do something like this to illustrate it IS possible.
This column is INCREDIBLE and I urge you to read it, be encouraged by it, and then share your personal comments about low-carb living for the other readers to see. We should seize on these rare opportunities in the media to present livin' la vida low-carb in the positive light it deserves. I know Kent would be very appreciative for the support too!
With Kent being nervous about running in the Des Moines Marathon on Sunday, let's encourage "bowulf" that he'll be just fine. It's an unbelievable accomplishment to even TRY to do something like this, but we are confident he WILL succeed. Visit Kent's blog and send him a note of encouragement at bowulf@network-admin.net.
WE'RE ROOTIN' FOR YA, KENT! You already make us VERY proud of you. :)
First it was Kent Altena last year with his educational recipes and how-to-do-Atkins videos. Then my wife Christine and I jumped on the bandwagon a couple of months ago sharing livin' la vida low-carb on your computer screen. Now there's a new kid on the block spreading the message on YouTube: Amy Dungan from "The Healthy Low-Carb Living" Blog.
Be sure to subscribe to these videos so you'll never miss a single episode! In case you've missed the first two, then allow me to share them with you now.
Her debut video was a review of the popular Frankenfoods Amy likes:
Let's support Amy Dungan with this new low-carb video series which she plans on recording on a regular basis. With Kent slacking off on his videos, the more the merrier to help fill in the gaps to impact the YouTube world about livin' la vida low-carb. Sign up and subscribe to Amy's videos by clicking here so you'll never miss a single episode!
Yes, Christine and I have been away for the past couple of weeks while she had endometriosis surgery in Missouri, but we are back home again and ready to bring you more fun and exciting YouTube videos about the amazingly healthy low-carb lifestyle! THANKS so much to everyone who has subscribed to our videos.
We debuted with a quick promo video late last month and have since recorded two full-length episodes that have garnered hundreds of views already on YouTube. Episode 1 was an introduction about who we are and why we are talking about low-carb living while Episode 2 discussed the kinds of fruit you can eat on a low-carb diet.
Continuing with the theme of the last episode, today we focused on the subject of the vegetables you can eat on the Atkins diet. Yes, contrary to what you might have heard, you CAN eat your veggies when you are livin' la vida low-carb as the late great Dr. Robert C. Atkins outlined in his book Dr. Atkins' New Diet Revolution.
Christine and I show you exactly which vegetables you will want to consume (including one exotic new vegetable I'd never seen before until recently) and explain what NOT to eat. As usual, we have some playful fun to make the video entertaining, so ENJOY:
If you like this video, then please leave a comment at YouTube about it and tell all your friends to check 'em out, too! We really do have a good time making these videos and look forward to creating even more of them for you soon!
By the way, in Episode 3 I cite fellow low-carb YouTuber Kent Altena's fantastic Mashed Fauxtatoes recipe made with cauliflower. You will certainly want to check out that one if you miss mashed potatoes on your low-carb lifestyle.
At the end of the video, we share one of our secret tips for dining out the livin' la vida low-carb way at a popular restaurant chain for less than $10 for both of us! If you are a low-carber and want to pinch those pennies when eating out, then you won't want to miss this tip.
As always, I'd love to know what you think and welcome your comments and suggestions about how to improve these videos. I turned the volume of the music WAY DOWN on this one, so hopefully that was better for everyone who was concerned it was too loud in the previous videos. Let me know what you think. E-mail me anytime at livinlowcarbman@charter.net.
Of course, this one once again comes from low-carb recipe queen Linda and her outstanding and comprehensive recipe and menu web site. I'm so happy to share her mouthwatering recipes with you in Kent's videos and you can access more of them at the recipe thread at my new "Livin' La Vida Low-Carb Discussion" forum where Linda herself is the moderator. Check it out!
The recipe Kent makes in this video is for a chewy low-carb peanut butter candy bar. Although he's gotten some negative comments from a few people at YouTube about the way this recipe looks, all that matters is that it TASTES FANTASTIC! I think you'll agree. :D
Here is Kent's video:
CHEWY LOW-CARB PEANUT BUTTER CANDY BAR
2 TBS butter 1/4 cup natural chunky peanut butter 1/4 cup Splenda 1 cup chocolate whey protein powder 1/4 cup DaVinci Vanilla syrup 1/4 cup Salted nuts (optional)
- Melt the Butter, and mix with Splenda. - Add the Peanut Butter to the mix until smooth. - Mix protein powder until crumbly - Add DaVinci syrup, and the mix should turn glossy and much easier to form into 2 mini loaf pans - Freeze mixture for 1 hour, and it should be able to be eaten.
For a slightly different variation, check out Linda's version.
By the way, Kent will answer the question "How should low-carb endurance athletes hydrate themselves?" in his next video. Gatorade is loaded with sugar carbs, so what should a low-carber drink if they want to run a marathon? Kent shares from his own personal experience coming soon. I'll feature it here when it's on YouTube!
Who says you can't have chocolate cake on a low-carb diet?
Just mention to someone that you're on a low-carb diet and I'll bet the first thing that starts rolling off their tongue are all the foods you CAN'T eat. No rice, no pasta, no this, no that--yadda yadda yadda.
Let me tell you something. Livin' la vida low-carb isn't about deprivation, but rather dedication to making healthier choices that will be keeping me around for many more years than my old habits would have. It's all about living better than I ever thought possible while still enjoying some rather decadent treats along the way.
One such treat that you can have on the low-carb lifestyle is featured in a brand new video (FINALLY!) from my friend and fellow low-carb blogger Kent Altena. Kent is like a low-carb brother to me and our stories are VERY similar--we're the exact same age and height, we both love politics, we both started our low-carb journeys weighing 400+ pounds, we read and followed by the book Dr. Atkins' New Diet Revolution, we both lost around 200 pounds on low-carb, we both share about the low-carb lifestyle in our blogs, and we both currently weigh 220 pounds.
Oh, and with my recent foray into the world of YouTube, that's something else we both do now, too. However, after having a quite prolific run of excellent videos in 2006, Kent's been MIA for most of 2007 except for this cheesecake recipe back in January.
But he has a GREAT excuse. Besides working full-time and being a devoted husband and dad, Kent has also taken up marathon running since losing his weight. He's been setting some personal bests as he prepares for the BIG ONE. We're all so proud of you, Kent, and wish you well as you continue pursuing this dream. Go get 'em, buddy!
You'll hear a quick update from Kent at the end of his video today featuring that mouthwatering, flourless low-carb chocolate cake--which has become his wife's FAVORITE low-carb comfort food with a dollop or two of some Splenda-sweetened whipped topping. Mmmm mmm!
In fact, Kent says if you let this recipe cool down, then you can actually cut the cake in half to make a low-carb "Oreo" or ice cream sandwich. As I tell Christine when I eat something like this that's low-carb, "I'm suffering on my low-carb diet!" HA!
Here is the basic recipe that Kent used in his video:
3-MINUTE FLOURLESS LOW-CARB CHOCOLATE CAKE 1 TBS Butter, microwave for 10 seconds to soften 1 Egg 1 TBS Da Vinci SF Vanilla syrup 2 TBS Splenda 1 TBS heavy cream Pinch salt 2 TBS cocoa
Mix together all the ingredients until it is as smooth as possible. It should look similar to cake batter at this point. Microwave for 1 minute. For the special treat, add 1 TBS of whipped heavy cream (sweetened with Splenda).
Makes 1 serving
With granular Splenda:
267 Calories 23g Fat 9g Protein 11g Carbohydrate 4g Dietary Fiber 7g Net Carbs
You can also access several other alternate versions of this same recipe using liquid versions of Splenda, mayonnaise and other such ingredients at Linda's web site page for this outstanding recipe. If you like this recipe, then you'll be pleased to know that Linda herself is the moderator of my Recipe thread at my "Livin' La Vida Low-Carb Discussion" forum (sadly, it's been down for a few days, but I hope to have it back up and running real soon!).
In the meantime, WELCOME BACK KENT and I encourage you to keep those videos rolling, my friend. You have such a unique perspective that needs to be heard early and often. If you haven't already, then be sure to subscribe to Kent (bowulf) Altena's videos. Show him your support and THANK HIM in an e-mail for the excellent work he is doing on behalf of livin' la vida low-carb!
It's 2007 now and everything seems to be coming back to normal again following the busy holiday season. With that in mind, I've been feeling like there was something missing lately and then it dawned on me--WHERE DID ALL THOSE EXCELLENT ATKINS VIDEOS FROM KENT ALTENA GO?
For those of you new to my blog, Kent is a fellow 200-pound weight loss success thanks to the low-carb lifestyle and released a series of incredible "how-to" videos for people starting the Atkins diet in the Fall 2006. In case you missed them, Kent addressed:
As you can see, Kent was quite prolific in the few months he was doing these amazing videos on YouTube. But since early November, there's been nothing but crickets. Dead silence. I chalked it up to the holidays, so I decided to contact Kent this week to see if he would be resuming his videos again.
It’s been awhile since I have posted anything on my blog. As I said to Jimmy Moore, the reduced sunshine, early sunsets, and everything that imples (like no opportunity to workout outside after work) saps a lot of the energy to do the extra stuff. Rest assured though, I haven’t lost the low carb energy or drive to exercise completely.
He went on to say how the half marathon really took a lot out of him, but now he's hitting the new year with a fresh set of legs and a new perspective about what is important to him in 2007. He plans on running in another half marathon this year and is shooting for his first full marathon at the Des Moines Marathon on October 21, 2007 which he hopes to finish in less than four hours (something he says will take "a lot of hard work"). YOU CAN DO IT, Kent! What an amazing accomplishment to shoot for as a former 400+ pounder. You make all of us low-carbers so proud!
Although his videos have been scant, that doesn't mean he has stopped educating people about the Atkins diet. He just finished presenting a speech about his success to a group of weight loss group called TOPS and was well received. Although it was only supposed to last about 30 minutes, it actually lasted three times as long because of all the enthusiastic questions people had for him. That's awesome, Kent! I experienced the same thing last January when I spoke at Low-Carb Central in the Milwaukee, Wisconsin area (it's hard to believe it was one year ago this week I was there...man that was fun!).
Kent has promised to produce more of his sensational videos very soon and started off 2007 with a delicious low-carb cheesecake recipe video for everyone just starting off on the Atkins diet to enjoy!
KENT'S NO-BAKE LOW-CARB CHEESECAKE
In the most humble voice he could muster up, Kent said his cheesecake is "better than any no-bake cheesecake mix that you would buy in the store." Proud, aren't we, Kent? LOL! Just kidding. If this recipe is anything like your other ones, then I am sure you are RIGHT!
Here are the ingredients for the cheesecake itself: 1 packet unflavored gelatin 3/4 cup vanilla flavored sugar free syrup 24 ounces cream cheese, softened 1 cup heavy cream, whipped
And here is what you need for the crust: 3 ounces almond flour, 3/4 cup 3 tablespoons flax meal 1/4 teaspoon salt 6 tablespoons butter, melted 1/3 cup granular Splenda or equivalent liquid Splenda
Wanna know how to make this cheesecake that has only 2g net carbs with the crust?! Then scamper right over to Kent's blog and read all about it! Be sure to leave him a message about his cheesecake recipe video and suggestions for future videos. I'm sure he'd love to hear from you!
Finally, we have a topic that my fellow Atkins weight loss success story Kent Altena and I actually disagree about. I'm not saying he's wrong or I'm right necessarily about this subject, but it is quite controversial among many active low-carbers. It's the issue of "net carbs."
Most people only vaguely understand what that phrase means and Kent seems to think it's nothing more than a marketing gimmick to sell products. I agree that companies exploit this "net carbs" or "digestible carbs" claim to peddle their products, but that's an intelligent way to educate your customers to convince them they need to buy your low-carb food product.
The way I explain it to most people is you don't have to count the carbohydrates in dietary fiber or sugar alcohols. So, if a product has 15g total carbohydrates with 5g fiber and 9g sugar alcohols, then the product is said to have 1 "net carb." I have used this simple subtraction method from the very beginning of my low-carb lifestyle and it has served me well.
But Kent disagrees as he explains in his latest Atkins video:
NET CARBS VS. NET EFFECTIVE CARBS - MARKETING HYPE
Back in 2004 when I was losing the majority of my weight, I can't tell you what a lifesaver having low-carb chocolates and other sweet products available to me as I transitioned from eating sugary snacks to sugar-free ones. As Kent alluded to in his video, we do need stricter standards regarding the labeling of what constitutes a "low-carb" product because people are being duped by the hype. Furthermore, sugar-free, low-carb candy companies need a wake-up call to start using better ingredients in their products rather than settling for the cheapest, worst possible sweeteners they can find (do I need to mention the "m" word again?!).
Kent isn't buying any of the hype about sugar alcohols and only subtracts the fiber in his carb counts. There's certainly nothing wrong with doing that, but it was not necessary for me when I was losing weight and even now. For the record, Kent believes sugar alcohols should count anywhere between 25-75 percent of what the same amount of sugar carbs would be. He says the body reacts to the sugar alcohol in the same way as it does sugar by releasing insulin into the body. As a result, some people experience stalls in their weight loss while eating low-carb foods containing sugar alcohols.
This has not been my experience, but we are all very different as I have said before. If you notice the scale stops moving downward, then stop eating the low-carb chocolates for a week to see if it makes a difference. Perhaps your body is ultrasensative to the sugar alcohols and adjustments should be made in the amount of these products you consume. For others, it's a non-issue. Don't just assume it either is or is not a problem. Monitor it closely for YOU and act accordingly.
There are some invaluable links to other articles about this subject if you are interested in pursuing it further by visiting Kent's blog. Be sure to leave Kent a comment while you are there thanking him for his hard work and dedication to making these videos about how to do the Atkins diet.
It's almost November, can you believe it?! Before you know it, we'll be in what has been commonly referred to as "the most wonderful time of the year." That's right, it's the holiday season with all the festive fellowships, family gatherings, and...oh yeah, LOTS OF FOOD to add a little temptation to your low-carb lifestyle! EEEEEEK!
Human beings have a strange way of letting things like social pressures and the innate desire to feel connected to those around us that keeps us from staying committed to our diets during the holidays. Oh, don't play dumb with me, you know what I mean: buffets of high-carb foods, tempting desserts, and food constantly at your fingertips defines this time of year. Good thing it only lasts a couple of months or we'd all be a bunch of bouncing beach balls walking around!
But this is a good lesson in sticking with your low-carb plan through the holidays by staying focused on the lifestyle changes you have made. You know you will want to continue on with your success long after Thanksgiving and Christmas are gone, so why give in during these 6-8 weeks of the year? Don't fall for the trap that you must eat, eat, eat away at all that junk food you will feast your eyes on during the holidays just to "fit in." That is the most ridiculous thing I've ever heard of!
To help us better understand how to survive the holiday season, we have another video from veteran low-carb dieter Kent Altena who addresses this delicate subject head-on with easy-to-implement solutions for dealing with the potential problems that you will face.
THE HOLIDAYS--PLANNED PROBLEMS OR PLANNED SOLUTIONS?
That's some outstanding advice, Kent! You and I both know how important it is to keep your eye on what is best for you because that is a decision you have to make ahead of time when you start livin' la vida low-carb. Nothing (and I do mean ABSOLUTELY nothing!) should ever get in the way of your low-carb lifestyle. That's why it is called a "lifestyle change" and not just a diet.
If you feel tempted and want to pig out during the holidays, then the transformation in your mind towards eating healthy has not happened yet. That's okay because you WILL get there the longer you stay on low-carb. But giving in because you think you are too weak to resist is UNACCEPTABLE because you will only make yourself MORE depressed when you put on 10, 15, or 20 pounds during the holidays. Don't allow that guilty feeling to hit you and simply dedicate yourself to your low-carb life.
Because this can be difficult for some people to handle, Kent offers you some practical strategies for dealing with the inevitable confrontations you will have with those high-carb foods and the well-meaning folks trying to peddle it to you:
- Be the cook or bring your own low-carb food to holiday functions - Do more socializing with others instead of mindlessly eating - Keep yourself busy with activities during the family functions
SUPER TIPS, Kent! Holidays can be stressful, but that doesn't mean your low-carb plan should suffer. Who knows, you may just impress some of your friends and family who may not even know you've lost weight. In fact, don't be surprised if they ask you what you've been doing to shed the pounds so effectively. That's when you can look back at them with a twinkle in your eyes and proudly declare, "I've been livin' la vida low-carb, baby!" You tell 'em! :D
Dietitian Juliette Kellow is obviously not a fan of the Atkins diet
It's that time of year again when those who think they know what diets people need to do and not do so freely share their opinions about what they think is healthy, nutritional, and safe. Of course, at the same time, they are just as eager to blab on and on about what diets they think are decidedly unhealthy, lacking in nutrition, and even allegedly dangerous. As I have said in the past, you should be very wary of any "expert" weight loss advice because the source may not be very reliable.
Furthermore, do I even need to tell you which ones a typical dietitian thinks are good versus the one ones that are supposedly bad? No, I don't because the examples of the intense and bitter feelings against livin' la vida low-carb have been evident with just about every dietitian who has ever written about or uttered an opinion on this amazingly healthy lifestyle. Click here to see just a few examples of this kind of stupidity from these self-proclaimed health "experts" that I have highlighted at my blog. The concerted effort by these people to not just maim but completely destroy all remnants of low-carb from modern-day life is as clear to see as the protruding stomachs of a majority of the world's population.
Well, even still we've got another dietitian and health columnist today from Mirror.co.uk who continues with the Atkins-bashing party. Her name is Juliette Kellow and her bio describes her as a "bright and bubbly" professional who seeks to help people lose weight with her "wealth of experience in health, food and diet." HA! What you will quickly find is that Kellow shares more of the same old garbage information about low-carb because it is simply mindless and ridiculous attacks against the low-carb lifestyle. Will these people ever grow up and get a brain for once? We can only hope...SOMEDAY!
In the article entitled "A Decade Of Diets But Which Should You Try," Kellow gives her own personal lowdown on the most popular diets from the past ten years including Weight Watchers, The Food Combining Diet (never heard of!), Low GI Diet, South Beach Diet, Detox Diet, Blood Type Diet, Atkins Diet, and The Zone Diet. As you can see, half of these are considered "low-carb" plans. However, Kellow was not afraid to tell you quite explicitly which one she thinks was the worst among them: The Atkins Diet!
My blogging friend and fellow triple-digit Atkins diet weight loss success story Kent Altena wrote a letter to the editor of Mirror.co.uk to express his concerns about how Kellow so blatantly distorted the truth about what the Atkins diet is about in her column. Kent did such an outstanding job with it that I'd like to share with you what he wrote. It is a fantastic, fact-filled response that exposes the malicious lies that Kellow tried to get away with! Not gonna happen!
Here is the classic masterpiece response that Kent wrote:
I would urge your health correspondent, Juliette Kellow, to actually research the topics before actually writing about them. I am of course referring to her recent "Decade of Diets" article where she reviews the popular diet plans. Her review of the Atkins Diet was chock full of misconceptions and gaping holes about this way of eating that were so large a truck could drive right through them!
I am an avid follower of the Atkins way of eating and have lost over 200 pounds on the diet. Because of the gross misrepresentation that Kellow made with her column, I would like to respond to each of her points individually to share the truth:
"HOW IT WORKS This high-protein diet cuts out carbs so your body begins to burn fat. Bread, potatoes, pasta, milk and fruit are off-limits but you can eat meat, fish, cheese, cream and butter."
There is not a single phase of the Atkins diet that cuts out carbs altogether. Her statement simply ignores the fact that there are four distinct phases to the diet and she conveniently leaves out the fact that vegetables included even in the Atkins diet. In fact, during the Induction phase people are encouraged to eat six servings of vegetables per day, which is considerably more than the average person eats. The purpose of the Atkins diet is to simply get people to take back control of their eating first and foremost and then begin adding back foods that are healthy for them long-term.
THE PROS You lose weight quickly - around 6-10lb in the first two weeks, slowing to 1-3lb a week after this.
No argument here, but let's not forget that the point of the Atkins diet is not to lose weight but to learn how to eat healthy.
THE CONS Research shows this diet is unhealthy. A high fat intake increases the risk of heart disease, a lack of fruit, veg and fibre are linked to cancer and excessive protein may cause kidney problems. Side effects include bad breath, fatigue, nausea, constipation, headaches and insomnia. And veggies can forget it.
Boy, there's a lot of FUD (Fear, Uncertainty, Doubt) being spread in those statements, Ms. Kellow! Most of the current scientific research is showing how beneficial to your health a low-carb dietary approach really is. I eat more vegetables today than I ever did before I went on the Atkins diet. Additionally, Dr. Atkins recommended in his books for people to eat vegetables high in fiber rather than ones high in starch. I don't know where you are getting the notion that the Atkins diet is lacking of vegetables because it is certainly not from the Atkins books! Certainly some of the side effects you mention can happen when you are first getting in a state of ketosis, but I'll take them over obesity and diabetes any day! Atkins or obesity: Which do you think is more dangerous, Ms. Kellow?! The good news is that most of the side effects you mention are gone after the first few days of Induction.
JULIETTE'S VERDICT There are lots of healthier diets. If you must, follow it for two weeks and make it healthier by choosing lean meat, grilling rather than frying and skipping butter and cream.
Skipping butter and cream for trans-fat-loaded margarine or flavor-free skim milk? Umm, NO THANK YOU! Why would I follow the Atkins diet for just two weeks and then leave just as the results are beginning to happen? I would highly encourage Ms. Kellow to simply admit that she doesn't know one single fact about the Atkins diet and how it really is more than just eating meat, cheese, and bacon for three straight meals!
WOO HOO, YOU GO GET 'EM, KENT! Man, I must be rubbing off on you with a response like that! LOL! I enjoyed the way you broke down each point one by one because it really was loaded with factual errors that an "experienced" health writer should not be making. But we know why she wrote what she did and it has to do with her low-fat/low-calorie/portion control agenda. There's no doubt about that.
Just look what Kellow said about Weight Watchers:
Eat or drink whatever you like, providing you stick to your daily points allowance. Points are based on the calorie and saturated fat content of foods so ultimately you're following a reduced-calorie, low-fat diet. Counting points takes away the need to tot up calories or fat. And it's a good way to learn about healthy eating.
Says who?! What makes Weight Watchers "healthy eating" and the Atkins diet NOT, Ms. Kellow? The senile subjectivity of a "healthy diet" is something that people who are livin' la vida low-carb have had to deal with from day one of their plan. The pervading myth that low-fat is inherently good and low-carb is obviously bad must stop if we are ever going to move forward with getting a handle on obesity. What happened to rational thinking and open-mindedness, hmmmm?
She got in more comments in her review of the other low-carb plans:
- GI Diet--"When combined with a low-fat intake, the GI diet is a great way to lose weight." - South Beach Diet--"The first two weeks are similar to the Atkins diet - this means you won't get your five daily portions of fruit and veg and may suffer similar side-effects. This diet is more flexible than other low-carb plans and requires serious willpower only for the first fortnight." - The Zone--Trying to work out how to make each meal and snack meet the 40:30:30 ratio is almost impossible, unless you have a degree in nutrition or plenty of spare time. As with all low-carb plans, this is likely to be lacking in fibre and certain nutrients. There are loads of easier diets.
"Easier?!" Is that what losing weight is all about, Ms. Kellow? Nobody ever said weight loss was going to be easy, but frankly speaking on a personal level, eating a low-carb lifestyle has been one of the easiest diet plans I have ever followed in my life! Too bad I can't say the same about my low-fat diet experience. Talk about a hard diet to follow and to keep following over the long-term. I pity those who have fooled themselves into believing that they HAVE to eat that way for the rest of their life to be healthy. It's simply not true and the proof is in the fact that people like me and Kent have lost 200 pounds each and kept it off for several years now.
Special thanks to my friend Kent Altena for sharing his impressive response to Kellow's misguided remarks about the Atkins diet. We all need to openly challenge the status quo health "experts" when they make these kind of ridiculous comments about livin' la vida low-carb in places where people can be influenced such as a newspaper column. I try to find them and respond when I can, but YOU should be on the lookout for them and reply when appropriate as well.
If we ever hope to change the hearts and minds of people concerning low-carb living, then it must begin with our staunch and undying support for what we believe in. Even if that means taking on the "experts" like dietitians. Don't be intimidated to tell them they are wrong about livin' la vida low-carb because they usually are!
Altena finished his first half marathon since losing weight on Atkins
When your life is completely transformed following a 200-pound weight loss experience, you really do start to feel like you can accomplish anything you want. The freedom that comes from knowing you have achieved permanent control over your weight is indescribable. Sometimes I have to pinch myself just to be reminded that this change in my life really did happen thanks to livin' la vida low-carb.
While I have not made that a goal in my life yet (perhaps someday, but not right now), it has been the driving force for Kent as he has vigorously trained for his opportunity to run with the athletes in the Des Moines, Iowa area. His weight loss story was featured in the local newspaper there back in April and they published a picture of Kent running in preparation for his half marathon.
Since June, Kent has been getting ready for the Des Moines Marathon and he knew it was going to be a challenge when he did it on Sunday. But he was ready and admits that he was "anxious to actually get out there." He wanted to run the race in under two hours, which would be 9 minutes per mile, and would have been thrilled to finish in less than 1:45, or 8 minutes per mile. With 1700 participants in the half marathon, how did Kent do?
He shares the exciting news about his first half marathon today in this blog post. I will reveal to you that he beat that two-hour mark and set for himself a solid performance to improve upon for next year. Kent has already signed up to do some shorter races to help him prepare even better for the half marathon experience.
HA! That's pretty funny, Kent! Keep them legs moving, my friend. Perhaps I'll get out there and join you in a race someday. I'm so proud of what you have accomplished and wish you continued success as you keep aiming higher and higher with your fitness goals. One thing's for sure, you probably had the best time for someone who once weighed over 400 pounds! :D
10-18-06 UPDATE: Kent decided to videoblog about his half marathon experience today:
Be sure to check out the pictures at the end of the video which show Kent crossing the finish line and get a load of this T-shirt he designed to share with his fellow competitors why it was okay for him to be walking during the race. All of us here at the "Livin' La Vida Low-Carb" blog are so very proud of you, Kent! WAY TO GO!
Amidst my whirlwind week of craziness in my life this past week was the unexpected arrival of a big white envelope directly from Brown University. It was from Dr. Rena R. Wing, professor of psychiatry at Brown University/The Miriam Hospital and one of the co-founders of The National Weight Control Registry (NWCR) documenting the long-term weight loss success of over 5,000 Americans who have been able to lose at least 30 pounds and keep it off for a minimum of one year.
Last July, I was privileged to join this distinctive group of individuals as a member of the NWCR after losing over 180 pounds and keeping it off for well over a year at the time. However, I expressed my concerns about this supposedly independent research project when I received my first questionnaire and discovered there was a seemingly very explicit bias against people who lost weight by livin' la vida low-carb like me.
It was very evident in a copy of a magazine article they sent to me in the package with the survey that listed the four following keys to permanent weight loss and weight maintenance success:
1. Eat a reduced-calorie, low-fat, moderately high-carb diet 2. Try to eat breakfast every day 3. Check weight regularly 4. Exercise regularly
With the exception of #1, I could not agree more. But it's that first recommendation that has people like me who are participating in the NWCR thinking Dr. Wing and the other co-founder, Dr. James O. Hill from the University of Colorado Health Sciences Center, don't give a rip about those of us who have successfully maintained our weight on a low-carb diet.
Nevertheless, a new study released by the NWCR in June 2006 shows that the low-carbers participating in the NWCR are seemingly making a difference in the statistics. But those statistics are from 2003, one year before the height of the low-carb popularity reached its climax (I didn't even START my low-carb lifestyle until 2004!). More recent information is expected to be forthcoming in the next year they say, but we'll have to wait and see.
You will recall that I blogged about Dr. Wing's latest study last week showing self-regulation of your weight through frequent weighing and meeting with others are some of the keys to keeping the weight off for good. But you may remember the nutritional approach used to help those who had gained weight to begin losing weight again was the low-fat diet, which was surprising since ostensibly a wide variety of weight loss plans were used by the participants for their intial weight loss. Why was it assumed by Dr. Wing that low-fat eating was the only healthy way to lose weight? Hmmmm?
Getting into the survey packet that was mailed to me last week, Dr. Wing wrote that she is thankful to have my participation in the NWCR and that providing this information is helping them determine what is working best to help people keep the weight off. She may not be as grateful to me about my participation after reading this column today. :)
There was an excellent fact sheet of statistics about NWCS, including:
- 80 percent are women and 20 percent are men - The average age of the women is 45 and weighs 145 pounds - The average of of the men is 49 and weighs 190 - Members lost an average of 66 pounds and kept it off 5.5 years - Weight loss ranged from 30 to 300 pounds - Members have kept the weight off for 1 through 66 years - Varying rates of weight loss, including one that took 14 years - 45 percent did their own diet, 55 percent followed a program - 98 percent changed their food intake to lose weight - 94 percent increased exercise, especially walking
All of this was noteworthy data to see, but the real eye-opening stuff was in the survey itself. Even after they insist there are changes happening with the survey participants regarding their dietary habits, it appears the NWCR is STILL insisting on assuming that people are following a low-fat diet to lose and maintain their weight and that it is the recommended method for eating healthy for weight loss and weight maintenance. ARGH!
Here's one example of what I'm talking about:
One question asked "Have you used this strategy to maintain or lose weight during the past year and how useful has it been for you?"
The answers were either YES or NO and included "Kept few high-fat foods in your house." Why is this relevant in the context of weight loss or weight maintenance, especially for people who are livin' la vida low-carb? OF COURSE I KEPT HIGH-FAT FOODS IN MY HOUSE!!! It's the macronutrient I am using to fuel my body. What a presumptuous question by the NWCR!
But that's not all! Here's another example:
In a section about what foods I eat, it asks about various ways that food is prepared.
"Did you eat chicken?" was one of the questions regarding my eating habits from the past year. When I answered YES there was a follow-up question that asked "How often did you take off the skin or buy skinless chicken?" Again, WHY WOULD I DO THAT? That's the most healthy part of eating chicken!
Or how about this one--"Did you eat red meat?" When I answered YES, the follow-up question asked "How often did you trim all the visible fat?" Do you see where these questions are heading? Something tells me Dr. Wing didn't expect ANYONE to answer NEVER, but I did as I'm sure the other low-carbers taking the survey did as well!
When they asked "Did you eat ground beef?" and I answered YES, the follow-up question again presumed low-fat was better by stating "How often did you choose extra lean (very low fat) ground beef?" UGH UGH UGH! Oh yeah, sure, there's not a bias against low-carb living in that kind of question is there?! HA!
These types of questions went on and on regarding the use of butter, milk, cheese, dressings, and mayonaisse, among other foods. Every single one of the questions about the foods I had consumed wanted to know if I chose the extremely low-fat or fat-free versions. Um, how can I say this in a nice way...NO!
Then there was the section about "other factors influencing weight loss/maintenance" that yet again lays the groundwork assumption that controlling fat intake, calories and portions is the way to control your weight. Here are those sample statements that they asked you to mark either TRUE or FALSE:
Imagine my angst when I read the following statements which didn't make any sense to this low-carber: "When I have eaten my quota of calories, I am usually good about not eating anymore" and "I count calories as a conscious means of controlling my weight." What if you don't count calories, Dr. Wing? That's why I had to check FALSE for both of these questions.
There was a similar question that asked for varying degrees of answers ranging from "unlikely" to "very likely"--"How likely are you to shop for low calorie foods?" Hmm, let me think...can you say "unlikely?" Duh!
In yet another question asking "How much pleasure do you derive from the following activities?," one of the statements read "Eating a low fat meal." Can you understand why I would mark NONE AT ALL, Dr. Wing? Eating a low-fat meal is NOT a pleasurable experience for people eating low-carb because it is completely unnecessary for a low-carb dieter to cut back on fat intake. What's so difficult to understand about that?
I think that's plenty of examples (although there are many more!) that clearly make my point. Whether they want to admit it or not, the people behind the NWCR are indeed promoting, if not flaunting, a low-fat diet as the only healthy way to lose and maintain weight loss by automatically assuming people who are controlling their weight are eating this way as a lifetime commitment. Some may be doing that, but not all of us. The evidence is obvious from the skewed framework of their survey questions that they want people to make the connection between low-fat and eating healthy.
But wait, there's more.
In this Medscape article about the NWCR, you will see the following statement made about the participation of low-carb dieters in the survey.
"Extremely few participants (<1%) consumed a very low carbohydrate diet (<24% kcal from carbohydrates, or <90 g of carbohydrates per 1500 kcal). Despite the popularity of low-carbohydrate diets, there is no evidence that such diets are effective in the long term.
All I have to say is so what if less than one percent of the NWCR participants are active low-carbers? That's STILL about 50 of us who are showing that is CAN be done to not only lose weight but also KEEP IT OFF FOREVER! Adding in the commentary that low-carb is "not effective in the long term" is simply on someone's opinion, not based in the reality of people just like me and others who have seen permanent weight loss success on low-carb.
"I had to laugh at the one-year renewal survey NWCR sent to me yesterday. I just filled my copy last night, and it was still almost entirely focused on if I cared about eating fatty foods or how many calories I was eating. Something tells me I skewed the results again."
Yep, me too, Kent! :D
Another one of my readers has a theory about why low-carb participation in the NWCR is so low.
"As you mentioned before, [Dr. Wing] doesn't have many low-carbers among the study participants--less than 1% according to what I received in her latest mailing. I'm guessing that is because of the referral phenomenon. Weight Watchers people know other Weight Watchers people, not Atkins people, so those are the ones who hear about the study by word of mouth. Plus, the latest round of Atkins dieting started only a few years ago. I don't think there were that many low-carbers in 1993 when they got started. On the other hand, eating low-carb for life may be harder for most people than it is for us, and that may be why lots of low-carb people don't keep the weight off in the long term."
That's a good point, which is why I have often encouraged successful low-carbers to sign up for the NWCR and prove to researchers like Dr. Wing and the whole world that this way of eating IS working to not only help people lose the weight, but then KEEP IT OFF for the rest of their lives. There's no way to document this unless people who lose weight on low-carb are involved in the NWCR. So if you have lost 30 pounds and kept it off for at least a year, GO SIGN UP!
Sadly, one of my readers at Low-Carb Newsline this week revealed some rather disturbing conflict of interest connections that both Dr. Wing and Dr. Hill have that may be having a profound effect on how they few the survey results that are being used to promote low-fat dieting and regular meetings as the way to maintain weight loss.
You see, Dr. Wing is a pharmaceutical consultant and is on the advisory board for Weight Watchers (ah, now we know why she's so gung ho about having regular meetings for weight maintance--that kind of information fits the Weight Watchers philosophy like a glove!).
Meanwhile, Dr. Hill is on the advisory board for the Grain Foods Foundation and has consulting ties to PepsiCo, McDonald's, HealtheTech, Johnson & Johnson, Procter & Gamble, and Coca-Cola. He has also received speaker fees from Abbott Laboratories, Roche Laboratories, and Kraft Foods as well as research funding from M&Ms/Mars. The Sugar Association has also funded his research on the role of carbohydrates in weight management. Can you guess what he concluded about sugar's role in weight gain?
Need I go on? What we have here are two individuals purporting to be doing legitimate scientific research on successful weight management while using this platform to promote their own self-serving special interest groups. If you ask me, there is nothing more sickening than to see research pretenders like Dr. Wing and Dr. Hill hiding their true motives in an attempt to make themselves look objective to the general public. Clearly, they are NOT and that's a crying shame if you ask me.
While I appreciate being a part of the NWCR and will continue to share my sustained weight loss success on the low-carb lifestyle with them in the coming years through this survey, I think it is important to remember what I have written here today about what they are doing. That way the next time you read about the National Weight Control Registry in the newspaper or see a segment about it on the evening news, you'll know why the advice given may not exactly be right for you.
The NWCR is obviously not about seeking the truth about what works for people regarding weight loss, but rather it is showing favoritism by specifically singling out one particular method--THE LOW-FAT DIET--and hailing it as the only healthy way to lose and maintain weight. That is doing a huge disservice to the tens of millions of people who are struggling to find a way to overcome their weight problem. Low-carb saved my life and has done the same for many others. Why would this amazing way of eating be blacklisted by the NWCR if it is helping so many lose weight and get healthy? It doesn't make sense to me.
Dr. Rena Wing and Dr. James Hill should be ashamed of themselves! You can share your concerns about their tainted viewpoints regarding a healthy lifestyle by e-mailing them directly at rwing@lifespan.org for Dr. Wing and CHN@uchsc.edu for Dr. Hill. They need to hear from anyone and everyone who is concerned that they are compromising the scientific integrity of the NWCR. Tell them to STOP pushing their low-fat diet propaganda and to start acknowledging that there are health benefits to a controlled-carbohydrate lifestyle.
One of the questions that inevitably comes up when I start talking about my low-carb lifestyle is vitamins. People ask me, "Why do you need to supplement your diet with vitamins if you are eating healthy? You should be getting all the vitamins you need from the foods you are eating, right?"
HA! I just love the flawed premise of questions like this. It assumes that there is a way for people to make changes in their diet alone that will enable them to get all the nutrients their bodies need to perform at their very best. Don't you wish?!
But anyone who researches this subject even a little bit already knows it is next to impossible for you to consume enough foods these days to adequately supply your body with the vitamins and minerals it needs. Even with the most nutrient-dense diet you can possibly eat, you still need supplementation to your diet. There's just no getting around it!
Most interestingly to me about supplements are all the forces at work trying to get them banned. The big pharmaceutical companies REALLY don't like people taking vitamins because people are getting healthy without the use of drugs. Oh no, we can't have that now, can we?!
But as I state in one whole chapter of my book "Livin' La Vida Low-Carb," vitamins are vital for a healthy lifestyle and can make your low-carb experience that much more enjoyable and effective. Isn't that a part of the transformation process that happens inside of you when you make permanent life-changing actions? Yes, it most DEFINITELY is!
Let's see what Kent has to say about this topic in his video today which was actually in response to a question posed to him by a woman who e-mailed him regarding her experience just starting off on the Atkins diet.
Here's what she wrote to Kent:
“I’ve been very faithful and am over the Induction flu, but now I don’t have ANY energy. I slept great last night and I feel like I could lay down right now and take a nap. I’m not skipping meals, I’m taking a multivitamin, and am drinking loads of water. What can I do to get my energy back up?”
This gave Kent the perfect opportunity to discuss this topic.
ATKINS DIET: ROLE OF SUPPLEMENTS
VERY interesting stuff, isn't it? I really wish I had known about all of this BEFORE I started the Atkins diet back in January 2004, but I have learned a lot about it ever since. That's why I proudly post my weekly menus which include the supplements I take along with my diet and exercise routine.
Here is what I am currently taking:
3 teaspoons of liquid multivitamin (no iron) 1 brick men's multivitamin (no iron) 200mg Co Q-10 200mcg Chromium Picolinate 250mg Acetyl L-Carnitine 1 brick B Complex Vitamins 6 tablets Shaklee Super Calcium Magnesium Plus 2 caplets Fibercon 2 softgels Atkins Essential Oils 3 softgels 1000mg each Fish Oil Concentrate
Kent hits on most of these supplements and talks about why every low-carber should at the very least be taking a multivitamin, chromium picolinate, biotin (which is usually included in some multivitamins), L-Carnitine, CoQ-10, and omega-3 fish oil supplements. These are all basic supplements for anyone who is livin' la vida low-carb and you should really consider adding them to your diet if you are not already taking them as part of your low-carb lifestyle.
Regarding the question he received from the woma with no energy on Atkins, Kent said she is probably still getting used to the low-carb lifestyle as she is very early in the diet and that taking the right supplementation could actually help boost her energy significantly.
Also, Kent encourages her and anyone else starting out on a low-carb program that this way of eating provides the added benefit that you are "off that train" of blood sugar spikes that can zap your body of the energy it needs to survive. In other words, you will notice a steady surge of energy levels once you get your body into a ketogenic state and fat-burning commences.
Plus, when the weight loss comes (and it will!), you'll experience that much more of a boost just when you need it. It's the beauty behind livin' la vida low-carb that makes me proud to be associated with this healthy nutritional approach!
Kent provides a boatload of links at his blog to articles about the various supplements he recommends to help educate you further about why they are important. I encourage you to check it out and post your comments regarding this video to his blog.
Do you have a question that you would like Kent to address in a future "how to do Atkins/low-carb" video? He would be happy to hear from you and possibly feature it in a future video. Click here to share it with him and be sure to tell him "Livin' La Vida Low-Carb" Man sent you. THANKS again for the educational videos, Kent!
After tackling the major questions about the Induction phase of the Atkins diet over the past month or so, Kent Altena has moved on to videoblogging about the Ongoing Weight Loss phase, also known as OWL.
While Induction seems to get all the attention on the low-carb lifestyle, Kent accurately points out that OWL is what separates the people who are successful at livin' la vida low-carb from those who are not. For me personally, I stuck close to 30-35g carbs daily for most of my OWL phase because anything higher would have slowed down my weight loss substantially. With more than 100 pounds to lose after Induction, I knew I needed to keep my carbohydrate intake as low as possible for maximum weight loss. It worked!
Check out Kent's latest video on OWL:
ONGOING WEIGHT LOSS PHASE--END OF A GOOD THING?
I LOVED this video because Kent answers some of the popular questions that people have about low-carb diets. Do you ever get to eat fruits and vegetables again? Are you stuck giving up carbs forever on the Atkins diet? Will my weight loss stop if I start eating more carbs than Induction? Wanna know the answers to these questions, then watch the video!
The purpose of OWL is two-fold: 1. To see how your body will react to adding more carbs to your diet. 2. To determine your Critical Carbohydrate Level for Losing (CCLL).
Both of these are very important as you are livin' la vida low-carb and should not be taken for granted. Listen to your body and do what's right for you. There's no hard and fast rule of thumb in this regard. The more you have to lose, the closer to Induction you should remain. Does this mean you won't lose weight on OWL? Of course not. But it will likely be slower.
With that said, there is one huge advantage to the OWL phase that you are not afforded with Induction. You get to add back more carbohydrates to your diet in 5g daily increments each week. That 5g may not seem like a lot, but it gives you the flexibility to eat more carbs while still losing weight. Kent reminds you to still eat enough fat and protein as the mainstays of your diet and avoid the obvious pitfall of falling back into burning carbs for fuel. That would NOT be good.
When you have been on low-carb for a while and have figured out how many carbs you can eat and still lose weight, then you will notice your awareness of foods and what they do to you is enhanced. You know to avoid the ones that trigger cravings while enjoying those foods that leave you satisfied without carbing up.
What can you add back, you ask?
Kent lists the 9 rungs in order:
1. Vegetables (non-starchy) 2. Dairy (soft cheeses) 3. Nuts and Seeds 4. Berries and Melons 5. Wine and low carb liquors 6. Legumes/Beans 7. Fruits other than berries (in appropriate amounts) 8. Starchy Vegetables 9. Whole Grains
Be very careful about how fast up the rung you go with adding back these foods. In my personal experience with this, I only got to rung #4 during OWL and actually have not ventured any further down the rung since. That has been my choice, but it's working out for me. I know my limits and those things from #5-#9 would start packing on the pounds again.
Kent also shared his Rules Of OWL:
1. Keep protein and fat as the mainstays of your diet. 2. Increase daily carbs by no more than 5g weekly. 3. Add new foods in the order on the carbohydrate ladder. 4. Add one new food group at a time. 5. Eat new foods 3 or less times weekly, but then eat it daily. 6. Stop new foods ASAP if you weight gain or have cravings. 7. Stay on OWL until you are within 10 pounds of your goal.
For additional resources on OWL, check out the links provided at Kent's blog.
H20...the "wet stuff"...the drink...we're talking WATER today. You know, that substance that covers most of the earth and our bodies. Without it for just a few days, you would surely die. So I guess getting an adequate amount of water would be considered pretty important, don't ya think?
Well, it that much MORE important when you are livin' la vida low-carb. That's one of the reasons it's generally considered an essential quality of a genuine low-carb and also why I devoted an entire chapter of my book on the subject of water--IT'S THAT CRUCIAL TO YOUR WEIGHT LOSS SUCCESS!
Earlier this year, I even compiled my Top 10 Reasons For Drinking More Water after Dr. Richard Feinman told me it was an "unexpected" surprise to learn that so many low-carbers he surveyed stated that they drink more water now on their low-carb lifestyle than before. I briefly explained to him my reasons for it and he was very intrigued. It's nice to do that to a scientific researcher, you know!
My friend and videoblogger Kent Altena discusses the topic of water in his latest how to do Atkins/low-carb video and he shares some of the wisdom he picked up during his 200-pound weight loss.
ATKINS DIET: THE IMPORTANCE OF WATER
Some key points from the video:
- Water is WATER, not tea, soda, or any other drink. - Helps you flush toxins and excess ketones out of the body. - Fat cannot be metabolized without adequate water. - You can avoid constipation in combination with more fiber. - Limits the impact of Induction flu. - Helps hydrate you for extended exercise. - Improves your skin appearance. - Drink the water at the temperature of your choice. - Swallow it quickly and get it over with. - Add a bit of lemon or lime if you need it for taste. - You'll have a built-in exercise plan going to the bathroom.
Let me share with you my experience with that last point. Boy will you ever! Especially early on in your low-carb plan when you haven't been fully hydrated before, your body won't know what to do with itself once your start pouring large amounts of water into it. While the frequency of your visits to the bathroom will increase, so too will the waste as your body gets rid of stored fat and other "stuff" that's been hanging around inside of your obese body.
Not to get too gross or anything, but I can remember early on when I was FORCING myself to drink about 2-3 gallons of water per day what the fecal matter looked like. It was very oily and "fatty" which, as sick as it may sound, greatly encouraged me because I knew what was coming out of me was fat, fat, fat that needed to GO! I know, TMI! YUCK!
But I talk openly about this because I don't want anyone else to think they are sick or that something's wrong with them. If your poop is looking kinda like this or if you feel like you are having diarrhea every time you go, then GOOD! Flush that body out, baby, because you are livin' la vida low-carb now! When you lose 70 pounds in the first two months of your low-carb program like I did, guess where that weight loss comes from. Hmmm? Makes sense now, doesn't it?!
What about now that I've lost most of my weight and my body fat is considerably lower than it was when I weighed 410 pounds? My production in the bathroom is regular and clean for the most part. No more icky toilet visits for me because I'm not putting any junk in my mouth now like I did before. I'm just glad I stopped the crazy things I was doing to my body before it was too late.
Here's what Kent said at his blog about water intake:
"My suggestion is to look at water intake like a necessity similar to exercise. For some things you just need to get it over with and get on with life. Eventually, it won’t seem as bad as it might when you are first starting, and given the prospect of lower than optimal weight loss, why wouldn’t you drink it?"
Why indeed, Kent! THANKS again for educating people about the most vital elements of livin' la vida low-carb. Share your comment and feedback with Kent about his video by clicking here.
Marathon runners like these don't need to load up on carbs for energy
There are some things in life that you just don't think about much when you are overweight or obese. One of those things is running in a marathon. Actually, scratch that, you're not even thinking of running ANYWHERE, much less a marathon! :D
But when you start livin' la vida low-carb and radically change your weight and health for the better, it makes you WANT to consider things like running in a marathon to help keep you focused on the task at hand to accomplish things you never thought would be possible.
That's exactly what my friend Kent Altena, who has lost over 200 pounds on the Atkins diet, is going to be doing in two weeks. This former 400+ pound man is embarking on an adventure like none other when he competes in a half-marathon in just a matter of days. Now that the weight is off of his body, he is ready to show the world the new Kent (is that Superman underneath that suit? LOL!) and very likely become the only former 400-pounder to run and finish that race. BEST WISHES TO YOU, KENT!
When you talk about training for an event such as a marathon, inevitably the dietary routine involves loading up on carbohydrates such as pasta and rice to be used as energy during the extended workout. But as Kent explains in his latest how to do Atkins video, that's just not necessary for people who are livin' la vida low-carb.
ATKINS DIET: MYTH OF CARBLOADING
It's interesting Kent made this video because I just got through reading a book called "4 Months To A 4-Hour Marathon" by a man named David Kuehls. This 100-page, easy-to-read book is full of lots of practical advice about how to train and make it through a marathon experience.
You can check out this revised version of the book at Amazon.com
Unfortunately, as excellent as the book is for people genuinely interested in marathon running, Chapter 4 should be completely ignored by anyone who is livin' la vida low-carb. It's called "Carbo-nated" and Kuehls contends that "the only fuel that works (for marathon running) is: carbohydrates, including breads, pastas, beans, pancakes, sugars, etc. He added to "keep the carbohydrate tanks filled" to keep your endurance up during your training.
In a sidebar section called "Fad Diets," he warns of cutting carbs and loading up on protein and fluids.
"A word about fad diets while you are training for your 4-hour marathon: DON'T. You want to keep your energy levels as high as possible--otherwise you'll slow recovery and feel too worn out to train--and the way you do that is by eating a healthy, balanced runner's diet."
Oh sure, all those carbs are real healthy for your body! Why not burn fat for fuel instead, Mr. Kuehls?! That's what Kent is doing during his training for his half-marathon and he is not alone. He fully expects to beat two hours when he races and it will all be while on a low-carb, high-fat diet.
In his video, Kent notes three articles about this subject:
Kent also makes mention of the research Dr. Jeff Volek (who I interviewed earlier this week) did on low-carb diets and physical endurance performance. The scientific evidence is there to make the case for low-carb as the preferred diet for training to run a marathon. Getting rid of this notion that you HAVE to eat carbs when you exercise goes against all you've ever heard about runners.
With all that said, Kent summarizes the research as follows:
1. Let your body get used to low-carb and burning fat for fuel for up to two weeks before attempting to continue your regular athletic performance. Then your body will be ready to train at the next level.
2. Be sure to consume enough potassium and sodium to replenish the cardiovascular reserve and preserve lean body mass.
3. Eat plenty of dietary fat and between 1.2-1.7g/kg of your body weight in protein. Fat is your fuel...EAT IT!
This is such an important subject and I'm glad Kent discussed it in his latest video. Do you have any experience with marathon-running while on a low-carb diet? Please share that with us.
A tall glass of Italian soda will taste great with pizza--and it's low-carb!
I've got special back-to-back recipes to share with you today because they actually complement each other and would make for an excellent beverage and food combination for dinner sometime soon.
The first recipe compliments of our friends at Low-Carb Connoisseur includes a special ingredient: DaVinci Peppermint Paddy syrup. This bright green Splenda-sweetened flavored syrup will bring back all the memories of that refreshing taste of peppermint that will cool your mouth and relax your body at the instant it touches your tongue. Get ready to experience luxury, baby!
Fill a 16 oz glass 3/4 full of ice. Cover ice with sparkling water and add other ingredients. Mix well. Garnish with a sprig of fresh mint. Yields one 16-ounce serving.
Gulp, gulp, gulp...AHHHHHHH! Man that was so good.
How about a low-carb pizza to go with that drink, huh?
Compliments of our low-carb blogging and video-making machine friend Kent Altena, this low-carb recipe is sure to delight everyone whether they are livin' la vida low-carb or not.
KENT'S FAMOUS LOW-CARB PIZZA
4 oz softened cream cheese 4 eggs 1/3 cup heavy cream 1/4 cup Parmesan cheese (grated) 1 tbs chives 1/2 tsp Italian or pizza seasoning 2 cups shredded cheese (I use mozzarella /cheddar mix) 1/2 tsp wet garlic or 1/4 tsp garlic powder 1/2 cup lowest carb tomato or pizza sauce 1 cup mozzarella cheese Low-carb toppings of your choice to taste
Click here to read the directions about how to make this recipe. Special thanks again to Kent Altena for sharing this with us. :) The video he tried to make about how to make this pizza didn't turn out very good, so Kent decided just to post the recipe. It looks so yummy, too! THANKS, Kent!
People who know me now can vouch for the fact that I am a bona fide workout nut. As in, I go to the gym ALL THE TIME for my regular sessions of sweating and getting my heart rate up. I absolutely love the fact that I have made exercise a permanent habit that I fully intend on doing for the rest of my life. It's THAT important to me.
This is a far cry from the 410-pound morbidly obese slob that I was in early 2004. No energy, no motivation, no willingness to change...I was the proverbial ticking time bomb from a health standpoint. I needed to lose weight and start exercising as soon as possible or my days were numbered. That's a serious place to let yourself get into, but there I was!
My blogging friend Kent Altena was also in that same boat when he weighed over 400 pounds before the Atkins diet came to save him as well. But Kent and I will both stand here today and proudly give credit to our regular exercise regimens as much as our low-carb lifestyle for helping us become 200-pound weight loss success stories. That's why Kent's latest Atkins education video is on this subject of exercise.
Check out the video below:
ATKINS & EXERCISE: IT'S NON-NEGOTIABLE (PART 1)
When I decided to write my book about my low-carb experience, I KNEW exercise would need to have a chapter of its own. I called the chapter "Exercise Is Not A Dirty Word." As much as we want to bemoan and run kicking and screaming away from this important element to a healthy lifestyle, exercise is extremely important not only for weight loss, but also for improving your health.
Exercising causes people to notice you and is absolutely an integral part of your low-carb lifestyle. Anyone who tells you otherwise doesn't know what they are talking about! Wanna see phenomenal results with low-carb? Then you will want to start exercising as soon as possible.
Kent notes in his video to start off slow or even ignore exercise early on as you begin changing your dietary habits which are usually the bigger problem for most people. I took this approach and did not exercise until month 2 of my Atkins diet. I lost 30 pounds in month 1, but adding exercise in month 2 helped me shed 40 pounds. WOW! That just motivated me to keep on exercising to see how much MORE I could lose. Of course, I went on to lose 180 pounds in 2004.
Although I can easily get through a 45-minute workout today burning 750-800 calories on the elliptical machine, I remember those early days of being the "fat guy" walking on the treadmill at 3mph for 20 minutes gasping for air. HELP ME, I CAN'T BREATHE! LOL! It's funny NOW that I'm a lot more physically conditioned to exercise, but it was a tough road early on. You can find out more about my exercise experiences in my book. Let's just say it wasn't always very pretty. :-~
Kent makes the excellent point that regardless of how long you exercise when you decide to do it, just start getting in the habit of exercise so you can learn to schedule it in your life. People who say they don't have time to exercise are lying to themselves. They have the time but they choose to fill it with something else. I go exercise on my lunch break just as I have for the past three years. The fine folks at the YMCA know me by name and can almost set their watch for my daily arrival.
As was stated on the video by Kent, you may not FEEL like exercising at first, but soon something very special will start to happen. You will have so much energy coming out of your body that you will WANT to exercise to let it all out of you. You'll become an exercise monster and start craving it like you used to crave chocolate cake. Sounds absurd, but you will!
Post your comments about Kent's latest video at his blog and don't forget to THANK him for the outstanding service he is doing for the low-carb community.
by a man named David Kuehls. This 100-page, easy-to-read book is full of lots of practical advice about how to train and make it through a marathon experience.
