ATKINS DIET - LIFETIME MAINTENANCE (LM)


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LIFETIME MAINTENANCE

These are my journal entries for the period since I moved to the 'LM' phase of the Atkins weight loss, and diet re-education, programme:

Monday, May 24, 2004 Atkins Low Carbohydrate Diet - Weeks 37 to 49

Now in week 50. Measurements last Sunday are at the foot of this entry.

I have now been on 'Lifetime Maintenance' for a little over three months. My weight as at Sunday 23rd May was 63.4 Kg (139.8 Lb), a reduction of only 1.3 Kg (2.9 Lb) since 22nd February; in fact I have been more or less at my current weight for well over a month, although from week to week there are minor up/down variations. I am reasonably confident that my CCLM ('Critical Carbohydrate Level for Maintenance') is 48g carb a day or thereabouts.

My overall weight loss since I started this WOE on 15th June 2003 is 34.6 Kg (76.3 Lb) - that is almost 5 1/2 stones!! Measurement indicators for the last 13 weeks: - waist down a further 0.7 inches to 30.2 inches (total reduction 14.8 inches); - hips down 0.5 inches to 37.5 inches (total reduction 11.0 inches); - thighs down 0.3 inches to 21.4 inches (total reduction 7.1 inches); most of these reductions came in the first few weeks after 22nd February and since early April there has been hardly any change at all - I hope and expect this to continue.

As I am now only going to post messages here roughly ever three months or so, I'll summarise what my daily diet is like (taking meals on one day as an example) as well as recapitulating what my daily mineral, vitamin and fibre supplements are. Perhaps this may be helpful to others who are following this Way of Eating (WOE)

(In all my menus below: tbsp - tablespoon of 15ml; tsp - teaspoon of 5ml)

  • Fibre Supplements – For many months (since early September 2003) I have been taking these in the form of psyllium husks and wheat bran in a glass of water, washed down with at least a further glass of water, taken about 20 or so minutes before breakfast, lunch and dinner. Since roughly November 2003 this has consisted of 2 tsp of each before breakfast, lunch and dinner. This has proved very successful, together with the increased quantities of recommended vegetables I now eat on the 'LM' phase of the diet. Coupled with occasional use of the various food and breakfast bars produced under the 'Atkins' name, and now available in the UK, I am extremely happy to report that I have been 'regular' for many months.
  • Menus – I tend to rotate a small range of dishes at breakfast (bacon and eggs, or scrambled eggs, or an omelette, sometimes some fish) and at lunch and dinner (rib-eye steak, chicken breast fillet with or without skin, fresh salmon, swordfish or tuna steak, sometimes minced beef to make 'burgers', etc). To accompany breakfast, lunch and dinner I always have a salad, a small side salad at breakfast and a full dinner-plate sized salad with lunch and dinner. I usually have a glass of wine with lunch and/or dinner. It might seem a little monotonous, but I donít mind – I have got myself off the treadmill of non-stop snacking and general overeating without feeling hungry, so Iím very happy to tolerate some monotony for what is after all a very enjoyable diet.
    1. Breakfast – bacon and eggs (2 eggs, 2 rashers streaky bacon, 1 medium tomato, 1 large closed cup mushroom cooked with butter and olive oil), small salad (40g - romaine lettuce, chopped radish and cucumber sprinkled with olive oil and low-sodium salt).
    2. Lunch – chicken breast fillet skin-on (5 oz portion with 3 oz broccoli cooked in butter/olive oil), salad (120g - romaine lettuce, cucumber and celery topped with 4oz cottage cheese, all sprinkled with olive oil and low-sodium salt).
    3. Dinner – cold roast beef and roast turkey (5 oz - about 2 slices of beef and 3 of turkey topped with a sliced 'Hamisha' dill pickle and about 3 tsp mayonnaise) salad (120g - romaine lettuce, celery and radish sprinkled with olive oil and low-sodium salt); followed by 50g of strawberries (4 medium size), topped with pine kernels and double cream.

Supplements - most taken before breakfast, after swallowing the fibre mixture.

  • multi-vitamin tablets (Atkins 'Basic 3' - 3 a day, breakfast, lunch and dinner)
  • 1 vitamin C suckable tablet (500mg)
  • 1 vitamin B Complex tablet
  • 1 vitamin E capsule (400iu)
  • 1 cod liver oil capsule (525mg)
  • 1 garlic tablet (Kwai one-a-day)
  • 1 glucosamine sulphate tablet (600mg)
  • 1 co-enzyme Q10 tablet (30mg )
  • 1 pantothenic acid tablet (550mg)
  • 1 magnesium capsule every 2nd day (150mg)
  • Potassium comes in the form of low-sodium salt, which I sprinkle liberally over almost all food.

Occasionally, if I find I have to miss a meal, I use an Atkins 'Advantage' or 'Breakfast' bar, together with some nuts either to replace completely or partially a regular meal. In any case, I eat some nuts more or less every day as these are a good source of balanced protein, fat and fibre and can easily be eaten on the move; a 'ration' of nuts consists of approx. 6 almonds, 6 cashew, 6 hazelnut and 2 Brazil - I may take this 'ration' upto twice a day at different times.

As well as the Atkins products mentioned above, 'Endulge' bars are now available in the UK - these are either small chocolate bars or chocolate covered crisp biscuits. All the Atkins products are pretty delicious and a good substitute for ordinary 'treats' - but they are just that, and I don't use any of them on a daily basis - maybe 3 of 4 times a week on average. The main source for all Atkins products is 'Boots' - they have a special display in the 'slimming aids' area. My local health food store stocks some too, as well as similar products made by other companies.

I have continued to re-stock my wardrobe during the past three months, acquiring several pair of jeans (31" waist) and chinos (32" waist). I even, for the first time in my life, was able to buy an 'off-the-peg' suit - it is a pale beige summer linen-mix suit and looks and feels good. I've been buying various other items, too, all either 'medium' or 'small' sizes and it is a great feeling having a bigger choice of things readily available which fit me.

Exercise - walks with my dog. Morning about 2 1/2 miles. Afternoon about 2 miles. Evening about 1 mile. I try to do about ¼ mile of light jogging during the morning and afternoon walks, but as my dog is getting older now, she is often reluctant. However, I recently purchased a new bicycle; it is much more comfortable than my existing one and I am enjoying going out on it and getting useful exercise that way, too.

I'll write here again about my 'Atkins' experiences after another 3 months or so (probably at the beginning/middle of September 2004) - I'll be moving in a few weeks to recording formally my weight and measurements every 12 weeks, rather than every week as I do at present, so that will fit in with the first 12-week period. My aim is to keep my weight more or less as it is now.

Diet stage - Lifetime Maintenance since 12FEB04 - now on 48g carb a day.

  • Age 51 - 1m69 (5'7")
  • Start - 98kg (216.1 lb) BMI/34 15JUN03
  • Target - 65kg (143.3 lb) BMI/22.5
  • Current - 63.4kg (139.8lb) BMI/22.0 23MAY04
  • Loss to date - 34.6kg (76.3lb)
Monday, August 30, 2004 Atkins Low Carbohydrate Diet - Weeks 50 to 63

Now in week 64. Measurements last Sunday are at the foot of this entry.

Over six months on 'Lifetime Maintenance' and so far maintaining my weight at roughly its existing level has been easy. My weight as at Sunday 29th August was 63.5 Kg (140 Lb), a marginal increase of 0.1 Kg (0.2 Lb) since I last wrote here on 24th May; my weight seems to hover between 63 and 64 Kg without any particular effort from me - if I feel it is creeping down I 'up' my intake for a few days, if upward the reverse. My CCLM ('Critical Carbohydrate Level for Maintenance') is 48g carb a day or thereabouts.

My overall weight loss since I started this WOE on 15th June 2003 is 34.5 Kg (76.1 Lb) - or almost 5 1/2 stones!! Measurement indicators for the last 14 weeks: - waist static at 30.2 inches (total reduction 14.8 inches); - hips down 0.1 inches to 37.4 inches (total reduction 11.1 inches); - thighs down 0.1 inches to 21.3 inches (total reduction 7.2 inches).

My menu is broadly what is was the last time I wrote - read the entry immediately above for details. The major change is that in an effort to improve further my 'regularity' I have for the past several weeks been adding pulses and legumes to my diet - these are a good source of both protein and fibre, with negligible fat. I add roughly two heaped dessert spoons of cooked pulses to each meal, usually sprinkled over salads, although in the case of both scrambled eggs and omelettes I add the pulses to the mixture prior to cooking. I have perhaps slightly cut down on the quantity of nuts I eat, to compensate a little, but the change is relatively minor. Apart from enjoying pulses (they taste good) they do help to give a 'full' feeling and have improved my 'regularity' considerably. I usually have a couple of glasses of wine a day and occasionally have a food 'treat' in the form of things I like a lot, but which are higher in net carbs than most protein-based foods, specifically shellfish - I adore oysters, scallops and mussels and have found that provided I don't abuse the frequency I have them there is little effect on my weight.

Supplements - most taken before breakfast, after swallowing the fibre mixture. There are a few minor changes (a magnesium capsule every day, rather than every 2nd day and 2 zinc tablets every day) to what I take from the last time - you can read about the current position in a new page devoted to this - click here (this will open in a new window, close it to come back here).

Fibre - I have again made a new page devoted to this subject - click here (again, this will open in a new window, close it to come back here).

Some of the Atkins products ('Advantage' and 'Endulge' bars) are now stocked by my local Tesco branches, although for the full range it is stil necessary to go to Boots, but as Tesco offer price reductions for multiple purchases it is worthwhile going there where possible.

Exercise - walks with my dog and cycling. The dog has not been well for a while, so her walks are a little shorter, but I compensate by going out alone on my bicycle.

I'll write here again about my 'Atkins' experiences after another 12 weeks (toward the end of November 2004).

Diet stage - Lifetime Maintenance since 12FEB04 - now on 48g carb a day.

  • Age 52 - 1m69 (5'7")
  • Start - 98kg (216.1 lb) BMI/34 15JUN03
  • Target - 65kg (143.3 lb) BMI/22.5
  • Current - 63.5kg (140 lb) BMI/22.0 29AUG04
  • Loss to date - 34.5kg (76.1lb)
Monday, November 22, 2004 Atkins Low Carbohydrate Diet - Weeks 64 to 75

Now in week 76. Measurements last Sunday are at the foot of this entry.

After a further 12 weeks on 'Lifetime Maintenance' I have managed to maintain my weight at exactly what it was the last time I wrote here; my weight as at Sunday 21st November remains at 63.5 Kg (140 Lb); my weight continues to hover between about 62.5 Kg and 64.5 Kg, but it has proved easy to prevent it going outside those limits. My CCLM ('Critical Carbohydrate Level for Maintenance') is 48g carb a day or thereabouts.

Measurement indicators for the last 12 weeks show almost no change either: - my waist, hips and thighs remain static at 30.2 inches, 37.4inches and 21.3 inches respectively. The only parameter that has moved is my chest (about which I don't normally bother writing) which has shown a further reduction of 0.1 inches during the period to 34.8 inches (total reduction to date - 6.7 inches).

Since the last time I have cut down a lot on the pulses added to my diet during the previous 3-month period; after prolonged use I felt they were inducing 'cravings' again, but removing them from my regime has, surprisingly, had little or no effect on my 'regularity'. I can only assume that my digestive tract is in a lot better shape than it has been for many years. Apart from that, my diet has not varied much - I still supplement my diet with the various fibre (this will open in a new window, close it to come back here) supplements I wrote about the last time, although I have upped the breakfast dose from two teaspooons each of psyllium husks and wheat bran to one tablespoon of each.

Supplements - most taken before breakfast, after swallowing the fibre mixture. No changes since the last time - you can read the details of what I take here (this will open in a new window, close it to come back here).

Exercise - mainly walks with my dog and some cycling. The dog is now on permanent medication, but apart from that she no longer shows the symptoms she had earlier, so I have been able to take her for lengthier walks again, interspersed with light jogging - she seems to be enjoying this again, I am pleased to say.

I'll write here again about my 'Atkins' experiences after another 12 weeks (mid-February 2005).

Diet stage - Lifetime Maintenance since 12FEB04 - now on 48g carb a day.

  • Age 52 - 1m69 (5'7")
  • Start - 98kg (216.1 lb) BMI/34 15JUN03
  • Target - 65kg (143.3 lb) BMI/22.5
  • Current - 63.5kg (140 lb) BMI/22.0 21NOV04
  • Loss to date - 34.5kg (76.1lb)
Saturday, February 19, 2005 Atkins Low Carbohydrate Diet - Weeks 76 to 87

Now in week 88. Measurements as at last Sunday (13FEB05) are at the foot of this entry.

12 weeks after last writing here I have now been on 'Lifetime Maintenance' for a full twelve months, having reached my target of 65 Kg on 12FEB04. In the past twelve weeks I have managed to maintain my weight at almost what it was the last time I wrote here; my weight last Sunday was 63.7 Kg (140 Lb), a small increase of 0.2 Kg (0.5 Lb) since I last wrote here on 22nd November. My CCLM ('Critical Carbohydrate Level for Maintenance') remains at roughly 48g carb a day.

Measurement indicators for the last 12 weeks show almost no change either: - my waist is now 30.3 inches (up 0.1 inches), hips are now 37.6inches (up 0.2 inches) and my thighs are now 21.4 inches (up 0.1 inches). My chest and upper arms have remained static at 34.8 inches and 11.0 inches respectively.

Over the Festive period, I gained roughly 1.5 Kg (3.3 Lb), briefly exceeding my original target weight of 65 Kg, but once Christmas and New Year were past I quickly began to attack the problem by spending about a week on the 'Ongoing Weight Loss' (OWL) phase before switching onto the 'Pre-maintenance' (PM) stage for several weeks until my weight dipped below 64 Kg again. For several weeks I have been back on the 'Lifetime Mainentance' (LM) stage again, for about 4 days a week, and on 'PM' for the other 3 days. In practice switching between these two stages, or even to 'OWL' for a few days if the mood takes me, is almost imperceptible as I have the confidence (for the first time in my life) that my appetite is now sufficiently under control for me to adjust my consumption slightly as I feel the need to, without inducing either hunger pangs or cravings; it is a liberating feeling.

I am amending my target wieght down from 65 Kg to 63 Kg and it will by my aim, during the coming twelve weeks, to reduce my weight by about 0.7 Kg (1.6 Lb), to bring me to about this new target level.

I continue to add fibre (this will open in a new window, close it to come back here) supplements to my diet at the same levels I wrote about the last time.

Supplements - most taken before breakfast, after swallowing the fibre mixture. No changes since the last time - you can read the details of what I take here (this will open in a new window, close it to come back here).

Exercise - mainly walks with my dog, whose medication (about which I have written in earlier posts) happily seems to have allowed her to continue to be moderately active without any discomfort. During the winter I have not been out cycling at all, but I did purchase some exercie equipment some weeks ago to allow me to do exercises to strengthen my abdomen muscles - I normally do a full cycle of these each morning immediately I get out of bed and before taking a shower; I have already begun to feel and see the benefit. I expect to resume using my bicycle toward the end of March, once the worst of winter us behind us.

I'll write here again about my 'Atkins' experiences after another 12 weeks (early/mid-May 2005).

Diet stage - Lifetime Maintenance since 12FEB04 - now on 48g carb a day.

  • Age 52y8m - 1m69 (5'7")
  • Start - 98 kg (216.1 lb) BMI/34 15JUN03
  • Target - 65 kg (143.3 lb) BMI/22.5
  • Amended Target - 63kg (138.9 lb) BMI/21.9
  • Current - 63.7 kg (140.5 lb) BMI/22.1 13FEB05
  • Loss to date - 34.3 kg (75.6 lb)
Thursday, February 16, 2006 Atkins Low Carbohydrate Diet - Weeks 88 to 139

Now in week 140. Measurements as at last Sunday (12FEB06) are at the foot of this entry.

It is almost a year since I last wrote here - almost a year! This does not mean in any way that I have somehow stopped following the 'Atkins' way of eating; far from it. It is simply that it is now so much a part of my way of life that I no longer think about it much, so have missed several of the '12-week' cycles I had chosen to update this diary previously. However, I have just recently passed another quite significant 'milestone', so I thought it was a good idea to let anyone who might see this page know how I am getting on and, most of all, to give encouragement that if I, a lifelong 'fattie' can do it, then so very probably can you. The milestone is that on 12th February this year it is two years since I reached 'Target' on Atkins on 12FEB04. For most of the time since last writing here, last year, I have remained below my target weight of 65 Kg, but I must confess that around October/November last year I did allow my weight to creep up to around 67 Kg, managing more or less to get back below target just before Christmas. Since then I have been hovering just above or below target, and am currently about 64.8 Kg. Exactly the same, in fact, as when I reached target two years ago! However, it is my aim to lose a little more so that I am hovering between roughly 63 Kg and 64 Kg - this is when I felt most comfortable and was in this range for most of the period from APR04 to MAY05.

Measurement indicators since I last wrote: - my waist is now 31.0 inches (up 0.7 inches), hips are now 38.6inches (up 1.0 inches) and my thighs are now 21.8 inches (up 0.4 inches). My chest and upper arms are up slightly at 35.0 inches and 11.3 inches respectively - although that last measurement is mostly due to some increased muscle. I write about this below.

A major change in my whole life since about February/March last year has been that I started going regularly to a gym, where I have been doing quite a lot of work relating to my upper-body muscles, where I have always lacked strength and, more crucially, stamina. As I had a very sedentary professional life when I worked (I was a banker) this is by no means atypical, I suppose, but with advancing years I felt the need to 'tone up' my body just a little, specially because the significant and welcome loss of weight with 'Atkins' probably had resulted in some loss of even my pre-existing muscle-tone. Both my abdomen and my chest and arms are now much firmer than they have ever been and, in particular, some of the stretching exercises I do at the gym to finish off my sessions there have resulted in my joints (arms, back, shoulders, etc) becoming much more flexible than they have been in years.

So, whilst I have so far 'failed' to achieve the amended target weight of 63 Kg (down from 65 Kg) I mentioned last time I wrote, the very positive upside is that the regular gym sessions have resulted in a much better level of general health than I have enjoyed in many years with my muscle tone now being the best it has ever been. It should also be borne in mind that muscle weighs more than fat, apparently, so my slight increase in weight is probably at least partially due to that - at least this what I tell myself. In summary - I try and maintain a positive attitude. Negative thoughts are simply not helpful - that is something I remind myself of often.

I continue to add fibre (this will open in a new window, close it to come back here) supplements to my diet at the same levels I wrote about the last time.

Supplements - most taken before breakfast, after swallowing the fibre mixture. The only change since the last time is that I have substituted 'Centrum Select 50+' as the multi-vitamin supplement I take in replacement of 'Atkins Basic 3' as this is no longer so readily available in the UK. 'Centrum Select 50+' is very similar to the 'Centrum' I took before I started taking 'Atkins Basic 3' soon after I began doing the Atkins diet, except that it is designed for people over 50 years old, so contains higher quantities of certain minerals recommended for slightly older people. You can read the details of what I take here (this will open in a new window, close it to come back here).

Exercise - In addition to my regular daily walks with my ageing dog, roughly twice-weekly visits to a gym where I do a full range of upper-body and calorie-burning exercies, followed by 'stretching' exercises and rounded-off with sessions in the jacuzzi, steam room and sauna and ending with a few lengths in the pool. I adore the steam room, in particular! I have not been doing a great deal of cycling, largely because I use the time I might have used for that to go to the gym, also because my dog is no longer so capable of running for long so cycling during my 'walks'with her is no longer an option.

I don't promise that I will update this diary very often in future, although I shall try and do an annual update at the very least. It should be noted that from the winter of 2007/8 I plan to spend 3 or 4 months each winter in Spain where I am having a house built, this will ievitably affect many things and not just my updates here, but at least next year at this time (FEB07) I will still be here as normal (Update on 2 April 2006: ... or perhaps not, for I am now probably going to spend next winter - 2006/07 - in Spain as well, in a rented house close to where my own house is being built; I've decided that British winters are no longer for me!).

Diet stage - Lifetime Maintenance since 12FEB04 - now on 48g carb a day.

  • Age 53y8m - 1m69 (5'7")
  • Start - 98 kg (216.1 lb) BMI/34 15JUN03
  • Target - 65 kg (143.3 lb) BMI/22.5
  • Amended Target - 63kg (138.9 lb) BMI/21.9
  • Current - 64.8 kg (142.9 lb) BMI/22.5 12FEB06
  • Loss to date - 33.2 kg (73.2 lb)
Sunday, March 11, 2007 Atkins Low Carbohydrate Diet - Weeks 140 to 195

I am just coming to the end of week 195 and tomorrow will commence week 196. Normally I would have written this entry around mid-February, but I just didn't get around to it. A complication (although a pleasurable one) is that this is the first winter I am spending in Spain. I left home on 11th January, arriving here in Spain on the 19th and will leave here again on 11th April and expect to return home on the 21st. The 'complication' is that I have neither a weighing scale nor a measuring tape, so I am unable to say precisely how I am doing, however I will give an honest (warts and all) appraisal of where I think I am.

When I last wrote here, about 13 months ago, I was more or less back at target as I had managed to get my weight back to 64.8 Kg or thereabouts for several months before and after that. Indeed when I left for Spain in early January this year I remained at about this level, although I had been up considerably higher (to about 69 Kg!!) during the year for a while. So when I left home in January I was just under my basic target of 65 Kg. Since then I have definitely put on weight; I suspect I remain just below 70 Kg, but if so, certainly not by much! I will have work to do when I get back home in April! I realised things were going wrong when about three weeks ago I confirmed my sub-conscious impressions when I discovered that certain of my clothes (some trousers and shirts) no longer fit me comfortably or, in the case of some short trousers, at all! Since then I have arrested the slow increase, but am still not in a position to say, quite honestly, that I have got back on top of my own food cravings. There is also the complication of probably consuming rather too much wine - it is very easy here to sit out on the terrace reading a book, with a glass of wine (and one of water) plus small bowls or nuts and olives at my side.

My lack of a measuring tape makes it difficult to know what my current measurements are, but I'd say my waist must now be aorund 33.5 inches, up from 31.00 last year; my discomfort in certain of my clothes is therefore obvious!

Apart from these lapses though, I continue more or less to follow the Atkins 'Lifetime Maintenance' regime, but probably (again being painfully honest) with bigger portions than I had earlier trained myself to use - I don't have weighing-scales for food either - or at least I do(!), but have not used them so far - I just checked in the cupboard of the kitchen in the rented house I am staying in. So that at least is one factor I had overlooked which I can do something about right away and from lunch today will start using them. So sitting down to write this has at the very least made me focus a little more closely on what I can and must do - now. As I wrote here last year, though, I try and maintain a positive attitude. Negative thoughts are simply not helpful - that is something I remind myself of often.

I continue to add fibre (this will open in a new window, close it to come back here) supplements to my diet, but not at the same levels as at home; I am using the products listed in the linked page, but for only 1 meal a day as I could not bring enough with me to maintain my usual levels for the whole three months. At other meal-times, when I am at home, I use 'All-Bran' which I soak in water (not milk) - it is actually very palatable, but I suspect it does contain rather a lot of salt! This in combination with my usual fibre at breakfast is certainly effective in maintaining my 'regularity'.

Supplements - just the same as at home; I brought enough with me for my three months here. Most taken before breakfast, after swallowing the fibre mixture. You can read the details of what I take here (this will open in a new window, close it to come back here).

Exercise - My principal exercise since arriving in Spain is several daily walks with my ageing dog (some quite lengthy if relaxed). I stopped going to the gym in July last year, but have tried (with only limited success) to maintain a regime of jogging both at home and here in Spain. Probably not enough though! Once I return home I may start going to a gym again, not the same one as before as the reason for leaving was a change of management and ownership which displeased me greatly.

Expect the next update here around a year from now. By then I should be back here in Spain for next winter and living in my own little house which I hope will be handed over to me at the end of November this year; the builders are making rapid and steady progress so I am very hopeful that my property will in fact be ready before then. This year I brought my dog with me and if she remains in good health this coming winter she will be here again, too; she is enjoying the milder climate, as am I.

Diet stage - Lifetime Maintenance since 12FEB04 - now on 48g carb a day, in theory - although it is probably rather more whilst I am in Spain.

  • Age 54y9m - 1m69 (5'7")
  • Start - 98 kg (216.1 lb) BMI/34 15JUN03
  • Target - 65 kg (143.3 lb) BMI/22.5
  • Amended Target - 63kg (138.9 lb) BMI/21.9
  • Current (estimate) - 69.5 kg (153.2 lb) BMI/24 11MAR07
  • Loss to date (estimate) - 28.5 kg (62.8 lb)

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