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Sharon Osbourne's Blog

Hometown
Los Angeles, California

Motivation
Health 

Tips for Success
Never skip a meal!

Favorite Atkins-Friendly Food
Roasted turkey with green beans

How You Can Lose Weight While Building Muscle Through Exercise and Atkins?

 

We interviewed Jeff Volek, PhD, RD, exercise and nutrition researcher, fitness expert, and one of the authors of the New Atkins for a New You.
We talked about the idea of trading your fat for muscle; of actually shifting the tissues around. To achieve this, two core tenets are employed; low carbohydrate eating to stimulate fat burning and resistance training to stimulate muscle growth. In brief, low carbohydrate diets consistently result in greater fat loss than any other diet program, and that resistance exercise results in greater muscle growth than any other exercise program.
 
Because you're breaking down one tissue and building another. That's a rather difficult physiological effect to achieve.
 
 The hypothesis of jeff's reserach was that restricting carbohydrates in combination with resistance training would promote the greatest fat loss while actually building muscle tissue. And that's exactly what he found. In fact the results exceeded my expectations. He had multiple subjects lose 15-20 pounds of fat while gaining 5-10 pounds of lean body mass.
 
What mechanism makes it possible for the body to build mass and lose mass at the same time? 
 
There's a concept called nutrient partitioning. Basically, it's the process of diverting nutrients away from fat storage and toward muscle building. Historically, it's been used in animal research. For example, in the agricultural context, you want to efficiently grow cattle and to make them leaner and make them have less fat while feeding them less food. If you can partition nutrients away from fat and toward lean muscle, you could simultaneously lose body fat and preserve and even build muscle. For most us, that's sort of the Holy Grail in terms of what they're trying to achieve with their body composition.
 
The idea that Jeff's team was interested in studying is, "How can we do this through normal lifestyle modification--through dietary means and exercise?" In fact, that's what his research has focused on for the last decade: Trying to optimize body composition--and health as well. 
 
One critical concept that's important is protein synthesis. In order to maintain your protein status in your body--mainly your skeletal muscle--you need to be in a positive protein balance. At all times you're constantly breaking down and synthesizing protein. So if you're breaking down protein at the same rate you're building protein, you'll be in protein balance.
 
But if you exercise and measure protein balance after you work out, you'll be in negative protein balance unless you eat some protein. So, in order to build muscle mass, we recommend eating a little protein after exercise.
 
There's also evidence that consuming protein before exercise has an even greater effect. The idea is that you eat protein to get some of the amino acids into your body and your bloodstream before exercise. When you work out, a good portion of your blood volume goes toward the active muscles that are engaged in the exercise, and more of the amino acids you ingested will be delivered to where you want them to go.
 
Based on several research studies that have investigated timing of nutrients with regards to workouts, we recommend that you eat high-quality protein before and after your workout. It doesn't take a lot of protein to get an effect on protein synthesis, so we're not providing an excess amount of protein. Ten to 20 grams seems to be the optimal amount.
 
High-quality  have all the essential amino acids--the ones your body doesn't make. Lower-quality protein sources generally come from plants and are lacking in one of the essential amino acids. Most proteins from animal sources, including dairy and most meats--beef, chicken and fish--all have the essential amino acids, so they're generally fairly high quality proteins.
 
Published Tuesday, September 21, 2010 07:58 PM by colette_heimowitz
Filed Under:
Comments
colette_heimowitz said:
That depends on how you feel, if you are managing well, no need to do anything. You can have your protein after a workout. If you are hitting a wall or feeling fatigued, you can try having a protein drink before you go which yields about 15g of protein. The Atkins shakes are perfect because they are low in carbs and sugar, supply enough fat for energy, and not too heavy on the digestion.
September 23, 2010 10:08 AM EST
colette_heimowitz said:
Thanks Buzzy, fat loading is a good example to maintain energy for a workout.
September 23, 2010 10:09 AM EST
pkwapiszeski said:
I'm in my first week of induction and I'm doing Leslie Sansone walking DVD hand weights (2 and 3 lbs.) I do this for 45 minutes. Not doing the weights through the whole workout, maybe 20-25 minutes of weights. I just did it twice this week cause I have just started Atkins and don't want to over do it. I have lost three pounds so far. I have not weighed this morning yet.
October 01, 2010 06:42 AM EST
khaughton said:
The HCG is basically a starvation tactic and most people who go on this diet never really go and see a physician before starting I had a co worker doing this diet when others at my place of employment begin Atkins she lost about 12 pounds in the first 2 weeks but was only eating (allowed) 500 calories per day. Thats starvation by any standards she was always tired and eventually had to go to the E.R. she couldnt make the first stage which I believe lasted 25-35 days or something. Stick with Atkins you will learn about lifestyle changes & maintaning your wt. for a lifetime beleive me this is my 3rd time on it and since Oct 11 I have lost 28lbs Im still in Induction because I have 68lbs left to go. This is the first time I have ever stayed on the diet this long but I am committed to a healthier lifestyle.
December 11, 2010 06:09 AM EST
arbimbi813 said:
today is the 10th day of my induction, I have lost 4 tp 5lbs (depending on what time i weigh myself)was I supposed to loose more, I guess I am alittle dissapointed, I wanted to loose more !!!
September 29, 2010 06:08 AM EST
jaxxxy said:
I've tried my first 3 Zumba classes and am lovin it! Its highly aerobic, takes my heart rate right up to 165bpm, and the couple of days afterwards I ache all over - abs, arms, glutes - brilliant!
November 18, 2010 04:51 AM EST
jaxxxy said:
Yes - do exercise - but listen to your body... if you feel tired, rest - but its surprising how just starting to exercise tends to unlock more energy and motivation. I think it is best to say that do not expect to feel overly energetic in the first couple of weeks when your metabolism is changing, but by all means get out there and do something :) Good luck!!!
November 18, 2010 04:57 AM EST
gpowers said:
How does all the protein affect your kidneys ?
November 02, 2010 01:07 PM EST
leannet said:
When I was on Atkins before I always had to chew a strong smelling sugar free gum or sweet to help with this smell. Hope this helps.
October 07, 2010 06:57 AM EST
leannet said:
Hi, I have just started on Atkins again today. Done it a few years ago and lost a lot! Just a little advise really when it come to weighing yourself. I always only weigh myself once a week. It is always first thing in the morning after doing my bathroom duties!, with no clothes on and I do it every Thursday (just before the weekend as I know I always over endulge on the weekends and Living in the Middle East Friday and Saturday is our weekend, so if you live in a normal country then weigh yourself on a Friday morning)! This will give you time during the next week to lose what you endulged on plus your normal weight loss! I find that works very well and am not dissapointed on a Monday or Tuesday when I weigh myself. Also you always weigh more during the day and evening from eating so this way it will give your body time to absorb what you have eaten and gotten rid of what your body does not need before you weigh yourself the next morning and will give you a constant weigh record. Hope this helps and keep on trying! :-)
October 07, 2010 06:48 AM EST
summerseale said:
I work out in a wight lifting class Mom ...Wed...Fri...5:30 AM for an hour... I eat protein after and work out on empty stomach.. glad to hear that it's ok...never feel fatigued and have done this routine for a long time. Weights have really changed my body appearance..now with the Atkins diet, I hope to really feel great! Thanks for the helpful advice! jennifer in TX
September 29, 2010 09:37 AM EST
ersmama said:
I've been on Atkins for a month now. I waited 2 weeks to start exercising so my body could adjust. I've taken up running again and run 2-3 miles a few times a week. Now my question is, why do I feel nauseous after every run? When I did Atkins a couple years ago it was the same problem. I can eat before or not eat anything at all (preferable) and I still feel nauseous. I eat within an hour after my run but will feel sick for a couple hours. I'm entering a Turkey Trot next month and want to continue training but this nausea is really getting to me.
October 10, 2010 10:48 AM EST
ersmama said:
ahahaha, it's races around Thanksgiving time for us Yanks :) But it WOULD be fun to dress up too!
October 12, 2010 02:00 PM EST
Enelram said:
Of course, just go to your Dr. And be sure you have your Physical before you start any diet. Every body can benefit from Atkins. Is a great diet. By the way today I'm starting again for the second time in my life. This is the only diet ever worked for me, but this time I'll stick on it to keep the weight. Good luck on your journal!
January 01, 2011 12:59 PM EST
kmat said:
I am 66 years old and this is my second attempt at Atkins(the first resulted in 30 pounds lost in 3 months). I am pleased to read the information on fat loss vs. muscle gain and am extremely pleased to learn they are compatible. Had I exercised during my first attempt I think I would have lost 50 pounds and not put it back on. (I stupidly abandoned my Atkins plan)Changing my lifestyle this time around should get me to that goal permanently.
October 05, 2010 11:28 AM EST
aaanote said:
Colette that is great information. I'm in the NY area,do you know of anyone that is doing a study in that area in reguards to building muscle mass while on a low carb diet. I would love to be a subject of such a study. I'm m/52 393lbs typeII diabetic, retired NYPD and a former patient of yours and Dr. Atkins. Also as a patient of Dr. Atkins I remember going to the pharmacy downstairs to get the suppliments prescribed. Is the complementary medicine still available? How can one know what is needed by your body suppliment wise.
October 05, 2010 11:39 AM EST
ANL_amber said:
I'm sorry, I'm having a little trouble undersanding what this means: (I'm kinda slow) "One critical concept that's important is protein synthesis. In order to maintain your protein status in your body--mainly your skeletal muscle--you need to be in a positive protein balance. At all times you're constantly breaking down and synthesizing protein. So if you're breaking down protein at the same rate you're building protein, you'll be in protein balance." I am very intersted in this subject. Thank you.
January 02, 2011 07:26 AM EST
chavon said:
thats great! can i ask your starting weight?
September 27, 2010 09:53 PM EST
annette1111 said:
I am in my 60's. Will I benefit from the atkins diet.
December 22, 2010 12:20 AM EST
lhatter said:
Hi I've just started the induction phase and am hoping to have plenty of support. I am glad you guys are here.
October 05, 2010 08:14 AM EST
itsablaze said:
Oh! Don't pay attention to the scale. Go by how clothing fits. You will be so happy if you do. The scale is not an accurate way to measure your progress.
October 27, 2010 04:11 AM EST
bbumpire1 said:
That is a great question...I too am training to run 1/2 and then a full marathon. I have been living Atkins for about 7 months and have lost about 70 lbs. I am in Phase 3 right now, and I usually consume 45 carbs per day on my non running days. I run Monday, rest Tuesday, run Wednesday, rest Thursday and light exercize on Friday. On days that I run I consume around 60 carbs. My body just tells me that I need more carbs on my running days. Some days I gain less than a lb, but I usually lose 1/2 to 3/4 of a lb.
October 05, 2010 08:00 PM EST
rwiniarczyk said:
6 yrs ago I lost 90 pounds on Atkins but gradually put some back on over the years. Over the past 4 months I have again lost 42 pounds. I feel great, but have also found that during the induction phase if I exercise, I do very low key, i.e. short, easy walks if anything. For some reason Atkins and exercise don't work well. I do exercise & tone with Bowflex now that I have lost the weight I wanted to, and I continue to lose. I realize that this seems contrary to most diets but this is my personal experience...very similar to yours.
October 08, 2010 09:05 PM EST
stewardson said:
I started running and am up to 7km , I plan to do a half marathon next year - 20km I am also trying to lose weight on atkins will the diet affect my ability to do the running?
October 04, 2010 03:10 AM EST
louielue said:
i am in a drepression state . i know i need to do this and have tried but i cant seem to eat right with my crazy work schedule and now that it is winter and snowy out i cant walk or run how am i going to keep going iv only lost 4 lbs how long willmit take to show m ore of a loss
December 01, 2010 11:50 AM EST
tadi said:
dont eat too much food and dontt eat too much junk food and exercise alittle bit.wish me luck.
October 30, 2010 05:10 AM EST
vonloris said:
My comment is a question. My daughter has been doing HCG and tells me I will have better weight loss if I do that instead of Atkins. Please help me out. I've heard that those that complete HCG usually gain weight back fast.
September 27, 2010 03:04 PM EST
lriver2563 said:
Patience your body is adapting to the system, and then you will lose a lot more. Good luck
October 22, 2010 08:31 AM EST
lriver2563 said:
I don’t know if you are familiar with the fitness program called zumba, that is the type of exercise I do. I take a protein shake before do the exercise and another one after. Is that good or I am making a mistake?
October 22, 2010 08:26 AM EST
drearenee said:
I am in induction and started excercising last week, have been doing hot yoga and walking/running on the treadmill. I can have been stuck at a 5.5lb weight loss since i started working out. I can tell that i am building lean muscle and i look thinner but i am not losing any weight, am stuck. I of course know that muscle weighs more than fat. . . but i want to lose weight and build muscle. I am doing the protein before and after excercise as suggested above. Any advice?
September 23, 2010 12:45 PM EST
drearenee said:
I tried Zumba, totally not coordinated enough!? Was fun though!
September 29, 2010 10:02 AM EST
fishtrap said:
I bike every morning and don't eat before I go. What do you recommend I eat before and after?
September 22, 2010 11:30 AM EST
javi said:
I have been on Atkins the last 6 weeks and have lost 22 pounds. The last 2 weeks i have had a chemical smell of acetone ( a solvent i used for many years as a fiberglasser) that just wont go away. I looked up the process of ketosis and found that acetone is a by product of the fat cells being converted into fuel, i am glad Im in this state but is there any way I can minimize the smell. Seems like after i eat it gets the strongest.
October 05, 2010 08:08 PM EST
rondascottjes said:
Atkins is a great diet. I just got back on 2 weeks ago and lost 7 and my spouse 13 of course. We did this years ago and love the additions. we lost alot of weight back then. But we live in the south and LOVE fried foods. But we are committed now due to health issues. We stay on induction till the pounds start melting away then go to our ideal weight and work our way up in carbs. Do not know HCG...but I get alot of opinions myself(nurse)too. But Atkins to me is the easiest and best one there is. Love the new recipies.
October 05, 2010 08:23 PM EST
rondascottjes said:
I did the same thing. Do not get disappointed and do not weigh all the time. Go every 2 weeks. Do not count the pounds. Measure all around you. You loose inches is what you will notice first. My new cloths are falling off and I have only lost 6. It will start coming off and if you stay on induction a lil longer it will literally FALL off you.Good luck
October 05, 2010 08:26 PM EST
rondascottjes said:
Sorry but your husband will loose faster as mine did. Once you get into a routine you really will not feel hungry. I do not and I started at 253. This to me is easy to stick with. The shakes get me started. I was craving a starch and got that flat out wrap be creative and read the adkins book it is helpful. Good luck
October 05, 2010 08:33 PM EST
Imbnewman said:
I am the same as you--actually only a 3 pound weight loss on the scale but have already noticed that my clothes are fitting looser.... Would love to hear what answer you get as well--hot yoga huh? I did my first Zumba class this week--LOVED IT =)
September 24, 2010 08:04 AM EST
char03 said:
I woke up feeling pretty bad because I've been stuck at 5lbs weight loss since I've begun. I'm in the induction phase. After reading this article and the posts, I feel better because I do karate with a muscle building workout prior to instruction. I also walk and do Pilates on days that I do not have karate class. I feel lighter and my clothes do not feel as tight. I was pretty stumped by the scale. I really needed to see and read this information today to help keep motivated. I could not figure what I was doing wrong...now I believe I'm doing something right!
October 13, 2010 11:44 AM EST
mcalpine said:
I just Started this monday and i have already lost 7lbs. I was told to wait a couple of weeks before starting to exercise not sure if it is true or not. what would be a good suggestion.
September 24, 2010 07:56 PM EST
Ronilarson said:
Muscle does not weigh more than fat. They are pound for pound. Muscle takes up less space than fat. Therefore, if you lose 5 pounds of fat but gain 5 pounds of muscle you will look slimmer.
September 28, 2010 05:45 PM EST
GLENDADARLENE said:
Hi, I was watching Dr.Oz last night. He said eating to much fat can cause one to have an enlarged heart. How much fat is unsafe?
October 07, 2010 10:21 AM EST
luanne1098 said:
My name is Luanne and i am so glad that there are people that are in this with me..i just started like a week ago and i am just going forward i have not seen a hole lot of waight loss but it is going well.. i have been over wait to long thank you Atkins
October 04, 2010 09:07 PM EST
culley said:
Okay...I am going to make a serious effort to stick to this plan. My husband in 7 days has dropped 10 lbs. I hope to have the same results, my challenge is i am not big on cheese, like most meats, but the biggest challenge is having to eat! I barely eat enough calories in a day for the daily reccomended in my day to day life. I have an office job so i am on my behind 9 hours of my 10 hour shift...i love my veggies & learned last night how many carbs carrots alone have! What is the best route for me to take to be able to live this Atkins lifestyle? Wish me luck...
October 01, 2010 03:42 PM EST
zenduffett said:
I am in induction. Not seeing huge losses. I had read about eating within an hour of working out. I just have to share, last night I did a monster workout, 1/2 hour of cardio, followed by an hour of weights/crunches. BUT in the middle of the workout was dinner time. So, I cooked a steak, ate it, and went back to the workout(with the dumb bells) I was very surprised to see almost a two pound loss on my scale this morning, the most in one 24 hour period that I have lost since starting. By the way, I was exercising long before I started the Atkins plan....I can't seem to exercise every day but every other day is working for me.
October 13, 2010 05:21 PM EST
gwen4 said:
IS THERE A SIMPLE WEIGHT RESISTANCE WORKOUT SOMEWHERE ON THE WEB-SITE?
October 11, 2010 07:04 AM EST
petersj said:
I read this on a forum but it makes little sense to me. I have had great luck on Atkins. Yes I do get a carb craving but thats in induction but it soon goes away. Love your comments. It was against my praise of Atkins.I would love a response to this. The poster claimed that the body burns carbs for energy and because you don't burn protein you eat for energy you cannibalize the muscle proteins.She basically claims Atkins burns muscle tissue. This does not ring true to me.
October 09, 2010 07:37 PM EST
petersj said:
This Aussie would love to know what a turkey trot is... I am presuming you all dress up as turkeys?
October 11, 2010 12:33 AM EST
kiizuke3 said:
atkins really works, but to give up chocolate is the hardest thing for me. i've been eating chocolate like 1kg per day since i remember and to suddenly not eat it at all, it's a shock for my body.Besides the atkins foods that are on sale(or something), i cannot buy them in my country;( I'm not overweight or anything but i do track-and-fields and i have to be in a sertain weight. 10pounds lighter than i am now.
October 11, 2010 05:40 AM EST
KASU64 said:
I am on day 6 and in a very bad mood! checked my urine and I am in Ketosis. Did Body Pump this morning and suffered with less endurance. When will my zest and Atkins energy arrive? I love my gym and go 5-6 mornings a week. I need to lose 10-12lbs as I lost 40lbs doing lo carb and gym the slow way over 2 years. I am stuck with the last bit and it will not shift however much muscle i put on! incidentally i did Atkins 5 years ago and lost heaps but did not exercise and found without that i cant stay slim. Is anyone else in a bad Induction mood?
October 12, 2010 11:53 AM EST
KASU64 said:
Try the internet and get some Atkins Bars shipped to where you are! they are really great and perfect for the craving that wont go away. i tried Chocolate Brownie the other day and it is perfect! Chocolate Orange lovely too. Hope you can find some soon. I also am losing the last 10lbs that the gym will not shift!
October 12, 2010 12:01 PM EST
Serebann said:
I've only started today, I'm very overweight. I live in a resort on a remote island, sound great, it is but limiting as I cannot cook or shop and I eat resort food all the time, that's all there is. I started at the gym, 20 min bike, 20 mins strength training 3 weeks ago and 3 days ago I started reducing my carb intake. I would like to continue with the gym, will that be okay as I will be on the 1st stage of the diet for sometime because I have a lot of weight to loss?
October 12, 2010 06:54 AM EST
joylee6583 said:
Ok info overload. i walk 2-3 miles everyday for at least 40-45 minutes. Is this recommended or not in Phase 1. I read where someone said they lost no weight doing exercise. I would really like to know whats the best fitness program for Induction phase?
October 21, 2010 10:21 PM EST
ch03066 said:
my hubby and i just started the atkins diet and are confused as to some of the labels on some products. When something says total carbohydrate is less than 1 g, 0% and there are 3 servings per can. How many carbs is this?
October 13, 2010 05:03 PM EST
felicia345 said:
Can you please tell me how do you count Carbs?
October 25, 2010 07:20 PM EST
annawiese said:
Hi there, I live in South Africa and have done Atkins a few years ago with great success. My problem is alcohol. I love wine and am married to a guy that parties quit a bit. I just started with induction and know I can't touch alcohol for at least 2 weeks. That is fine, but what bothers me is afterwards. My husband hates it when I don't do a few drinks at night, what should I do? I know that wine does have some carbo's, but stuff like vodca, which I occassionally drink, don't. Can I change to vodca and tab/diet coke, because I can't stop drinking altogether, very busy social life.
October 22, 2010 04:00 AM EST
adm2145 said:
I have done Atkins in the past and did great. I did not gain the weight back afterwards. I have gained in the last two years because my husband worked nights so I was eating late and I quit exercising all together. I just tried the HCG diet for 8 days and it was the worst! It is a very difficult diet to do if you ever want to eat out or if you go out of town. Also, you are very limited on what you can have to eat. I absolutely hated the HCG. I did lose 4.5 pounds in the 8 days that I did it, but it was not worth it. I had horrible headaches the first few days. Atkins is very easy and you don't feel deprived when doing it. HCG is very very strict and you have to be committed for the entire 42 days. Hope this was helpful!
October 21, 2010 04:08 PM EST
BLWdiet said:
How much Fat per day is too much? How much Protein per day is too much? I am reading lots of notes on how much protein and find that following the low carb diet plan is causing me to eat far more protein than is being proposed but also noted is that you can eat more than what is proposed. So, what are the protein limits? I am not seeing much as to how much Fat should be in a daily diet. Also, what are the calorie per day limits?
October 25, 2010 10:35 AM EST
atkinsnewbie1110 said:
hi im on day 5 of induction and used to be able to run (jog) a little over 2 miles. I have been trying to run during induction and feel tired and fatigued after only a couple minutes. anyone have any advice
November 13, 2010 09:34 AM EST
thwillia said:
This is day 23 for me. I have lost anywhere between 15 and 20lbs. I see the results all over my body but after weekend I feel fatigued. I know that I consume extra carbs on those days and I do not work out. I do a 20 minute interval training 5 days a week on the treadmeal or eliptical. I am hoping that the weight lost continues at this rate. The more results I see the more motivated I become. Cheese and adding heat to most of my dishes have replaced the sweets. I enjoy hotwings. I put lots of hotsauce and peppers on them and dip in ranch dressing. I love spinach and I usually make it creamy with jalepeno cheese. I am really loving the foods I am coming up with. I made a rotella and dipped it with skins. Yum! Since having surgery a year ago I have not been able to stick with a diet plan any longer than 3 weeks. So i'm a week and 2 days in. This week is critical for me.
November 09, 2010 06:46 PM EST
ladydianna said:
I am Ladydianna and have read everyone's entries. I weighed in at 190 and am only 5 ft tall. I am in my third day of induction and am in moderate level of ketosis. I have battled weight gain due to dx of hypothyroidism and prednisone therapy for the last year. For some reason, I have put weight on in my abdomen which is very uncomfortable and looks awful. My husband has been on Atkins off and on for the last year and has lost 70 lbs. Other friends have lost a lot of weight on it as well. My doctor did not want me to make any life changes until we got my medications right according to lab work and not to try diet until I was able to get off the prednisone. Finally, it's time to do something about this weight. I am encouraged by many comments made and I too am glad to have this support system to interact with others. I haven't started exercising yet, but I do want to do something. Thanks for all of your comments.
December 09, 2010 06:25 PM EST
Comput2us said:
After 2 weeks in Induction, I developed diarrhea. It kept up, so I made an appointment with my dr. She said to eat some wheat bread and yogurt. I did, and feel much better. Actually, I'm pretty tired of meat. The wheat toast was delicious !! Why would this happen? My Dr. said it was too big a change for my system. Any comments would be appreciated.
February 01, 2011 11:18 AM EST
kingbr said:
Can anyone tell me where I can buy the Atkins Basic #3 vitamins in Ontario, Canada?
February 02, 2011 07:05 PM EST
cannis04856 said:
comput2us...my thoughts about the change in bowels...too much fat, not enough veggies with good carbs. Colette can better answer, and though your meal plan not included here, following this sensible plan should include enough fiber in veggies to satisfy the doctor's advice to add a piece of toast; and the yoghurt was just to add good bacteria to counter the "flushing" happening in your intestines. The yoghurt usually has a lot of sugar in it...the low/no fats are a whole day's worth of carbs and bad ones at that...does anyone else agree? The induction phase is carefully planned, and certainly a change for most of us. While on it, or any diet, be careful to use common sense and if in doubt, eat from a menu plan and don't deviate. Hope you can get back on track and feel good in every way!
February 07, 2011 08:07 AM EST
cannis04856 said:
The protein before exercise thoughts are very interesting and make so much sense...makes me wonder about the huge carb meals atheletes will often take the night before events...never seemed to smart to me, so wonder if they would do better with an atkins shake!!
February 07, 2011 08:09 AM EST
Bob Armour said:
Well im 10 days in Ive lost 7 pounds probubly mostly water weight. The constipation has just started so im going to assume my body is switching over to burning fat. Keeping positive thoughts not going to weigh my self for another week and we will see whats what then. Bob Vancouver Canada
May 31, 2014 04:21 PM EST
srebar406@gmail.com said:
I have been on Atkins for 6 weeks and have lost 10 lbs. Problem is I am still hungry a lot despite drinking lots of water. Any suggestions?
July 11, 2014 10:55 PM EST
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