Adding carbs back in

[nl_schober]

Atkins has two lists, the power of 5 [gms of carbs] and the power of 10 [gms of carbs]. Those are great lists to start with for adding carbs back in.

The Power of Five

The portions that follow each contain roughly 5 grams of carbohydrates. For additional foods, refer to Dr. Atkins’ New Carbohydrate Gram Counter (M. Evans, 1996).

Fruit:

1 apricot
1/4 banana
1/4 cup blueberries
1/4 cup raspberries
1/2 cup watermelon
1/3 cup cantaloupe
1/4 grapefruit

Vegetables:

3/4 cup cooked spinach
1/2 cup red bell pepper
1 medium tomato
2/3 cup cooked broccoli
8 medium asparagus
1 cup cauliflower
1/3 cup chopped onion
1/2 California avocado

Starchy vegetables:

1/3 cup carrots
1/4 cup peas
1/5 cup mashed potatoes
1/5 cup butternut squash
2/3 cup summer squash
1/6 cup corn

Dairy:

4 ounces whole milk
1/2 cup cottage cheese
2/3 cup ricotta cheese
1/3 cup plain yogurt

Nuts and seeds:

1/3 cup walnuts
3 tablespoons almonds
1/3 cup pecans
1/4 cup macadamia nuts
3 tablespoons hulled sunflower seeds
2 tablespoons natural peanut butter

Grains:

1 Rye Crisp cracker
1 cup plain popcorn
1/2 cup puffed brown-rice cereal

Legumes:

2 tablespoons lentils
2 tablespoons kidney beans
2 tablespoons chickpeas

THE POWER OF 10

The following portions each contain roughly 10 grams of Net Carbs. Food groups are arranged in the general order in which they should be added.

Starchy Vegetables*
3/4 cup carrots
1/2 cup acorn squash
1/4 cup yams (or sweet potatoes)
2/3 cup peas, shelled
1/4 cup plantain
1 cup beets
1/3 cup parsnips
1/4 cup white potatoes


Legumes*
1/3 cup lentils
1/3 cup kidney beans
1/3 cup black beans
1/4 cup navy beans
1/3 cup lima beans
1/3 cup great northern beans
1/3 cup chickpeas
1/4 cup fava beans
1/3 cup pinto beans

Fruit
1/2 apple
11 cherries
1 peach
12 grapes
1 1/4 cup strawberries
1/2 grapefruit
3/4 cup cantaloupe
1 kiwi
1 cup watermelon
1/2 cup fruit cocktail, canned in water
1 plum
1/2 small banana
1 cup guava
1/3 cup mango

Grains
1/4 cup rice (long-grain, brown*)
1/2 cup plain old-fashioned oatmeal*
1/3 cup corn kernels*
1/3 cup whole-wheat cereal* (Wheatena)
1/4 cup barley*
1/4 cup semolina pasta*

*All figures are for cooked vegetables, starches and legumes.

[nl_schober]

How many carbs? Here are the plans I have the books for:

Atkins
Stage 1: 20 gms
Stage 2: 15-40 gms (average)
Stage 3: you have to determine this by trial and error, will be slightly (5-10 gms) below stage 4 number)
Stage 4: 40 to 60 gms (average)

Pay very very close attention to the carbohydrate ladder. If there is something in one category that triggers a binge you MAY not be able to proceed further down the ladder.So don’t start with the ‘fun’ carbs like fruit and grains.

Life without Bread
72 gms (108 gms if you are over 45) this can be from any source

Protein Power
55 gms for weight loss
75 gms for maintenance
alway eat more protein than carbs

Slow Burn
10-15 gms per meal or snack (5-6 meals per day)

BFL
One palm size serving per meal (5-6 meals per day)

Body Rx
This program has 4 stages. The carb levels are determined by your weight. For maintenance he recommends 1.5 gms per lb of body weight so for a 120 lbs woman that would be 180 gross carbs, minus 50 gms (he’s BIG on fiber) fiber for net carbs of 150. This is a lowfat program.

Schwarzbein:
Her amounts vary according to activity level and whether you need to lose/gain weight. For me it was 3 meals with 20 gms and 2 snacks with 7.5 gms...which comes to 75 gms a day.

Many plans seem to come out at +/- 75 gms/day. Lutz gives some fancy numbers to support this, it's what your brain needs to function. And somewhere else this number was supported as what diabetics were allowed historically.

[nl_schober]

What Tom Venuto of Burn the Fat, Feed the Muscle & Fit over 40 says about adding carbs back into your diet:

Question: I can't wait to start.
I have a problem though: I am currently on a very low carb diet
(up to 40-50 grams of carb a day, only from vegetables and nuts
and seeds- NO fruit or starches or sugar). I've been following this diet for a year:

Answer Editted) However, most people are much better off in the long run
by exercising more and eating more carbs - not necesarily a
"high carb" diet, but at least a balanced diet with a moderate
carb intake.

If you do choose to go on a low carb regimen, there is a much
better and healthier way to do it than to simply keep a strict
cap on carbs all the time.

A far more effective approach is the BURN THE FAT method of
"Carb Cycling."

I would recommend you stay on your low carbs for 3 days and
then take a "re-feed" or "carb up" day every 4th day which
contains more carbs and more calories.

The 4th day on increased carbs will NOT cause fat storage, it
will increase your metabolic rate, help prevent you from going
into "starvation mode" and restore glycogen levels so you'll
feel more energetic. Your body will literally "soak" those
carbs right up, especially with the cardio and weight
training put back into the picture.

You can then gradually increase the amount of carbs on your
low carb days, so your low carb days are more like "moderate
carb days."

It's important not to increase carbs suddenly if you've
been on low carbs a long time. Do it slowly. Be smart
about choosing your carbohydrate sources - focus on natural
carbs -- stay away from processed carbs and white flour/sugar
at least 90% of the time. "Carbs" aren't the enemy - processed,
man made foods are!

And by all means, keep the exercise as a part of your life --
Always -- for the rest of your life.

Remember, strict dieting is the WORST way to los e fat.
BURN THE FAT, don't starve it!

Sincerely,
Tom Venuto


PS For any Burn The Fat newsletter readers who don't have the
Burn The Fat, Feed The Muscle ebook yet, the carb cycling method
is described in great detail in chapter 12. You can use this to
wean yourself off strict low carb diets. It's a much more sensible
way to do the "low carb thang" (This is the EXACT method I use to
diet for competitions and it's very easy to transition off of it
safely with out rebound weight gain.)

[Meyer]

Great thread. I plan to do a lot of reading on this board.

[WendyOH]

Meyer-Welcome!! Also, we hope you'll join us in the daily thread

[catcookie]

Wow, Thanks!

I've heard about carb cycling but I had no idea what it was.

[sandkou]

what is the name of the book?

[inatic]

Originally Posted by sandkou

what is the name of the book?

Burn the Fat, Feed the Muscle. There is a sticky here with info

[Mark McManus]

Hi guys, I'm a low carb bodybuilder and know the benefits of carb cycling. It was interested to hear Tom Venuto talk about it.

I had always thought that 'Burn the Fat' was a regular moderate or even high-carb approach based on info I was given. Has he greatly changed the content of the book from the version that was out a few years ago?

I heard the book used to recommend 5 days of a 500 calorie deficit, followed by 2 days at maintenance to stop your metabolism from crashing. Was this info wrong?

Thanks for your help.

Mark

[mmam5]

Hi Mark,

I'm not the best one to answer your question, but have done a version of BFFM for over a year... (and love it)

When I got out of it is: Everyone is different and has different goals... He has sample menu's in the appendix for different purposes... A baseline diet, moderate carb and low-carb plan for both men and women.

Much of it depends on how much you have to lose (or gain) your body type, how many calories does your body need on a daily basis, etc. Once you know these things, then a plan is formed and you go from there.

My own plan was to maintain and build some muscle (or not lose anymore). I had started with a 40/30/30, tried doing 40/40/20 1-2x a week, and in the end my macros fall in the 32 C/ 38 P/ 30 F....

[Mark McManus]

Thanks mmam5. Good to see low Carb being embraced by Venuto. It seems like a very comprehensive book.

[belleadonna]

[COLOR="Purple"]I wish that some of these e-books would be put in print. I can only get dial-up where I live and it takes days to download something like this. POO!! [/COLOR]

[hummingbird11]

Originally Posted by nl_schober

What Tom Venuto of Burn the Fat, Feed the Muscle & Fit over 40 says about adding carbs back into your diet:

Wow. This sounds like the best advice - ever! I've been hearing about BFFM and looking for info to see if it's right for me. Thank you for sharing your knowledge!

I'm going to order BFFM and take it to Kinko's for printing - I want a hard copy!

Atkins is working for me, but this sounds healthier. AND it sounds like a way to NOT re-gain weight upon re-adding carbs.

Again, THANKS!!!!!!!!!

XO,
HB

[Susan81]

This is a great list of healthful carbs as many people forget that your body needs carbs to be healthy! Complex carbohydrates are necessary while it's the simple carbs we should avoid. Thanks for posting!

[Rom Machine]

First post clearly show carb sources with balance diet.