Low Carb Diet FAQ
From: RR zVRR <"rr Z vrr"@ix.netcom.com>
Subject: FAQ - Working version
Date: 1998/07/31
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Newsgroups: alt.support.diet.low-carb

To help make things easier for those who are working on the FAQ, I'll
copy any new material and/or changes at the beginning of the post.  If
you'd like to work on something in the FAQ please post what area you're
interested in so that no two people are working on the same item.  Note
the "???" stand for this area needs more info or work.

CHANGES AND NEW CONTENT ADDED TO THE FAQ SINCE 7/24/98:

5. INFORMATION AVAILABLE VIA THE INTERNET FOR LOW-CARB DIETING

5d. Other low-carb FAQs.  Check out these FAQs, they have much more
extensive information:

http://members.tripod.com/~Dietman2/index.html
http://home.talkcity.com/TechnologyWay/Wallyb/index.html

7.  POSTING COLLOQUIALS   The following have been added:

asd = alt support diet
LC = Low Carb
TOM =  time of month (i.e. menstruation)
DH = Dear Husband
DW = Dear Wife
<g> =  for a grin
LOL = Laughing out loud
ROFLOL = Rolling on the floor, laughing out loud
ROFLMAO = Rolling on the floor, laughing my ass off

8.  SUCCESS STORIES

8a. Weight loss.   
     Come one guys, don't be shy, write up something short on how
successful you are - even if it's so far.

8b. Other benefits from low-carb eating.  The following are improvements
that newsgroup posters have noticed in their lives since changing to a
low-carb diet:  

 - "higher energy", "more *consistent* energy", "sleep much much much
better", "mood swings/depression lessened",

 - "lower blood pressure", "blood pressure NORMAL!", "Blood pressure
stable and reduced from four medications to two",

 - "lower bad cholesterol/good ratios", "cholesterol has dropped 10%",

 - "clear skin" (which might be due to increased water consuption),
"Idiopathic lymphedema (deep, painful hives usually on the joints)",
"seborrheic dermatitis improved", "healthier nails", "healthier skin
color under the nails",

 - "heat flashes are gone", 

 - "severe lactose intolerance ("unless I eat wheat"), "acid reflux
gone",.

 - "respiratory allergy symptoms lessened", "dramatic improvement in
allergy-and-exercise induced asthma", "haven't needed my inhaler in 6
weeks"

 - "assorted arthritic joint and back pains almost completely gone",
"reduced need for arthritis medication",

 - "headaches (near daily) mostly gone",

- "I've also just gone off my anti-depresssants" (we strongly advise
that you do this only with the aid of your physcian).

"astigmatism is gone (improved vision)",

 - And for some - more interest in sex!

========================================================
alt.support.diet.low-carb

Frequently Asked Questions (FAQ) List, updated 7/31/98.

Please post any questions or comments regarding the FAQ to
alt.support.diet.low-carb

-----------------------------------------------------------------------------------

Obligatory disclaimer: The information contained in this posting is in
no way guaranteed. This Frequently Asked Questions (FAQ) list is based
largely on the personal experiences of the members of
alt.support.diet.low-carb.  

The members of this newsgroup take no responsibility for the use of this
information and highly advise anyone changing their diet or physical
efforts to consult with their doctor.

Use this posting as an overview of low-carb eating, but the members of
this newsgroup advise that you read the publications/books and websites
listed herein to fully inform yourself on which plan may be right for
you.  There are many excellent places on the Internet to find
information on low-carb eating.  This FAQ is a way to offer you a brief
overview of topics, point you to places to obtain more information, and
give information that has often been discussed on the a.s.d.l-c
newsgroup. However, all posters are asked to bear in mind that people
take up low-carb lifestyles for a variety of reasons and goals.

This is not a moderated group, but be warned, the members of
alt.support.diet.low-carb DO NOT WANT ANY ADVERTISEMENST POSTED to their
newsgroup and will take action with the any spam poster's ISP. However
you may post an URL (address) of your personal Web site within a
signature file on a post that is related to this newsgroup.

---------------------------------------------------------------------------
TABLE OF CONTENTS

1.  GENERAL QUESTIONS
1a. What is the purpose of alt.support.diet.low-carb?
1b. Are advertisements allowed on a.s.d.l-c?

2.  PLANS AND DIET BOOKS (We're down to only having the CAD diet needing
a rewrite - any takers????)
2a. What is Dr. Atkins' diet?
2b. What is the Carbohydrate Addict's Diet?
2c. What is Protein Power
2d. What is the Zone diet?
2e. What is Neanderthin? 
2f. What is Body Opus - CKD?

3  KETOSIS
3a. What is ketosis and why do you want to obtain it???
3b. Ketostix sticks.
3c. Side effects of ketosis.

4.  TROUBLESHOOTING AND STUMBLING BLOCKS
4a. Plateaus
4b. Water
4c. Citric acid
4d. Caffeine
4e. Dairy
4f. Nitrates
4g. Artificial sweeteners (???)
4h. Alcohol 
4i. Supplements (???)
4j. Cholesterol

5. INFORMATION AVAILABLE VIA THE INTERNET FOR LOW-CARB DIETING
5a. Newsgroups
5b. Mailing lists
5c. World Wide Web sites
5d. Other low-carb FAQs

6.  GENERAL SUGGESTIONS

7.  POSTING COLLOQUIALS

8.  SUCCESS STORIES 
8a. Weight loss(I thought this would be a good idea.)  
     Come one guys, don't be shy....
8b. Other benefits from low-carb eating.

9.  MANY THANKS TO

---------------------------------------------------------------------------
GENERAL QUESTIONS

1a.  What is the purpose of alt.support.diet.low-carb?

To provide practical advice, emotional support, and encouragement to
those who wish to improve their health, appearance, and/or mood levels
through a low carbohydrate program. The name of the group,
alt.support.diet.low-carb (here after referred to as a.s.d.l-c) is
somewhat unfortunate because the word "diet" is often interpreted as "a
temporary regimen that's somehow expected to lead to permanent weight
loss," rather than its original meaning of "how one eats."  

The membership of a.s.d.l-c encourages open discussions, we encourage
people to participate but request that a tone of civility be maintained
at all times. Disagreements are fine, but attacks, flame wars, or
arguments that are between individuals are better saved for the more
appropriate venue of email.

1b. Are advertisements allowed on a.s.d.l-c ?

NO, NO, and NO.

2.  PLANS AND DIET BOOKS

2a. What is Dr. Atkins' diet? 

The Atkin's diet is a carbohydrate intake restricted diet, or a
ketogenic diet, but it is not a non-carbohydrate diet. The diet focuses
on limited consumption of carbohydrates less than 20g a day for the
first 2 weeks of the diet, referred to as Induction, after which you are
encouraged to gradually increase the daily intake of carbohydrate grams
until reaching a level that allows you to still lose weight.  Once at
goal weight you increase your carbohydrate grams until finding the level
which you can maintain your desired weight. One of goals of the
Induction phase is to begin dietary ketosis-- read more about this in
3a. Ketosis, a condition in which the body without available dietary
carbohydrates will turn to stored fat for fuel. 

The diet was formed by Robert C. Atkins, M.D., was popular in the
1970's, and has become popular again with an updated book which is used
now.

The New Diet Revolution. According to Dr. Atkins
by Robert C. Atkins, M.D.
Published by M. Evans & Co., Inc.
Copyright 1992, Trade Paperback Edition 1995
ISBN: 087131763X

2b. What is the Carbohydrate Addict's Diet?

The premise of this diet is that there are people who, for biological
reasons, develop unmanageable cravings for carbohydrates which can lead
to weight gain. The authors believe that this results from an
overproduction of insulin, impairing glucose metabolism, and an
insufficient rise of brain serotonin, responsible for the feeling of
satiety. The objective of the diet is to control insulin release by
minimizing the carbohydrate consumption which triggers it.

The basic daily diet consists of two carbohydrate-restricted meals, and
one "reward" meal which must be consumed within 60 minutes, but at which
you may eat absolutely anything. At the restricted meals, you eat
standard portions of such foods as eggs, fish, meat, cheese, salads and
most non-starchy  vegetables. The general rule of thumb for restricted
meals is that an allowable food contains no more than 4 grams of
carbohydrate per standard serving. Some surprises among the foods not
allowed at these meals include fruits, broccoli, milk and yogurt. No
snacks are permitted. Depending on the foods you select, the diet can be
compatible with the standard recommendations for healthy eating
(low-fat, high-fiber, etc.). The authors recommend a weight loss of no
more than two pounds per week. Guidelines suggest variants on the diet
based on how much weight you have lost in the past week, and what your
goals are for the following week. A short paper and pencil test helps
you determine if you are a carbohydrate addict. There are currently
three books in the Carbohydrate Addict series, all by Rachael and
Richard Heller: The Carbohydrate Addict's Diet, The Carbohydrate
Addict's Gram Counter, and The Carbohydrate Addict's Program for
Success. The first (and most useful) contains the theory, the diet,
lists of foods permitted and not permitted for the restricted meals,
recipes, and a host of success stories. The second is a small handbook
with an itemized list of foods, identifying those believed to trigger
addictive behaviors in carbohydrate addicts, which expands somewhat on
the original material. The third book is a workbook with more success
stories and general dieting tips, but no obvious new news.

2c. What is Protein Power

Protein Power is the low carb eating plan devised by Drs. Michael and
Mary Dan Eades. They feel that obesity in most people is a result of
insulin sensitivity rather than simply overeating, and a diet which
restricts the body's production of insulin is the optimal plan for
reducing weight as well as controlling ailments such as high blood
pressure, high cholesterol and high blood sugar.

A low carbohydrate diet is the one that fits the bill here.  However the
Eades also feel that most Americans suffer from inadequate protein in
their diet and this needs addressing also. They have a procedure to 
help you determine your lean body mass and your fitness level, and from 
this you determine your minimum daily protein need, and this is the
minimum amount you need to take in on a daily basis, although you may
have more if you choose. Thus the Eades stress that their diet is not a
*high* protein diet but rather an *adequate* protein diet.

The Eades also stress getting enough fiber in your diet, and allow you
to subtract the metabolically inert fiber grams from the total carb
grams to get what the call the ECC or Effective Carbohydrate Count. 
They feel this will lead you naturally towards the high-fiber leafy
greens veggies as you strive to maximize your fiber and minimize your
carbs.

The weight loss part of their diet has two phases. Phase I, for initial
weight loss, has a carb allowance of 30g a day. Phase II, for ongoing
weight loss, has a carb allowance of 55g a day. The Eades feel the carbs
should be evenly spread out throughout the day as "hoarding" your carbs
for a single carb blow-out may send enough carbs into your body at any
one time to produce a severe insulin spike. For example on phase I they
expect you to strive for 10g carbs per meal if you eat 3 meals a day,
and if you include a morning and afternoon snack you should aim for 7g
carbs at each meal and 5g at each snack.

The Eades stress the importance of drinking plenty of water, and
getting  the proper exercise. They feel if you only do one physical
activity it  should be weight-training as this produces increased muscle
mass, and muscle burns calories more efficiently than fat.

 Further resources:

 Protein Power
 by Michael R., Md. Eades , Mary Dan, Md. Eades
 Reprint Edition
 Mass Market Paperback, 400 pages
 Published by Bantam Books
 Publication date:
 December 1997
 ISBN: 0553574752

2d. What is the Zone diet? 

The Zone diet is described by Barry Sears, Ph.D., in his book The Zone:
A Dietary Road Map. It recommends balancing one's intake of protein,
carbohydrates, and fat so that, along with every 7 grams of protein, 9
grams of carbohydrates and 3 grams of fat are eaten. Carbs contribute
about 40% of total calories on the diet, while fats and proteins each
contribute about 30% of the calories. (This varies from current dietary
recommendations from the American Heart Association and similar groups,
which recommend 30% of calories from fat, 55-65% calories from
carbohydrates, and 10-15% of calories from protein.) Serious athletes
are advised to ingest 4.5 grams of fat for each 7 grams of protein,
resulting in a diet in which approximately 40% of calories are supplied
by fat. Sears believes that the diet, which restricts calories,
carbohydrates, and saturated fats, and limits protein to the amount
required for the individual (which depends on the individual's lean body
mass and activity level) prevents excess formation of insulin and leads
to optimum mental and physical performance (i.e., "being in the Zone").
The goal of the diet is to switch the body's metabolism from a
carbohydrate-burning mode to a fat-burning mode.

2e. What is Neanderthin?

Neanderthin author Ray Audette did not devise his diet originally as
a way to lose weight, but as a way to combat the severe rheumatoid
arthritis he developed as a young man. As his symptoms worsened he
did more research and concluded that both his disease and many other
autoimmune disorders including obesity were the result of "alien
proteins" introduced into the human diet at the beginning of the
Neolithic Era, when agriculture was born.

The premise of the diet is that for optimum health you must return to
the foods available to hunter/gatherer societies of the Paleolithic
Era. The food must be edible in its raw state, although you may choose
to cook it if you prefer!

As a result grains are excluded from the diet as they require extensive
processing to be edible. Likewise beans, legumes and starchy vegetables
such as potatoes and turnips.

No sugar is allowed on the diet although tiny amounts of honey may be
included it you choose. No artificial sweeteners of any sort are
allowed. No alcoholic beverages are allowed. Dairy is forbidden as
hunter/gatherer societies did not keep milking herds and thus drank no
milk once they were weaned.

However you are allowed unlimited quantities of all meats, all veggies
which can be eaten raw, all nuts (except for cashews and peanuts), all
fruit. Olive oil and coconut oil are allowable oils.

Because of the lack of restrictions on fruits and nuts Neanderthin could
just as easily be a high-carb diet as a low-carb one. However the
book states that if you hope to lose weight following the Neanderthin
eating plan you should keep your carbs low. Probably no more than one
serving of nuts and one serving of a high-fiber fruit should be eaten
daily, and less would be preferable.

Further resources:

Neander-Thin : A Caveman's Guide to Nutrition
by Raymond V. Audette
Paperback
Published by Paleolithic Pr
Publication date: March 1995
ISBN: 0964634511

2f.What is a Cyclical Ketogenic Diet or CKD?  CKD refers to a general
dietary approach which alternates periods of standard ketogenic eating
(generally 5-6 days) with short periods of high carbohydrate intake
(12-48 hours).  The most well known CKD's are "Bodyopus" created by Dan
Duchaine and "The Anabolic Diet.  The CKD is primarily directed towards
athletes and bodybuilders' who due to their intensive physical needs
will need to refill muscle glycogen stores for the next week's
training.  A very good place to get an overview of these plans is at: 
http://www.solid.net/lowcarb/lylemcd/

3  KETOSIS

3a. What is ketosis and why do you want to obtain it? 

Ketosis, a condition in which the body, without available dietary
carbohydrates will turn to stored fat for fuel. When your stored fat is
used as fuel it breaks down into ketones. You can find out if your are
in ketosis by testing for the presence of ketones in your urine with
Ketostix sticks.  

3b. Ketostix sticks can show if you are in Ketosis or not, they measure
the presence of ketones in the urine. It is important to remember that
the sticks only tell you is how many ketones you are excreting through
your urine therefore, readings can vary widely.  The difference can be
due to water intake, your body could be using up all of the ketones as
needed energy and/or that ketones can also be released through your
breath.  The strips show the amount of ketones being release by the
change of color on the testing area:  light pink=trace and dark
purple=heavy.  Ketostix sticks can be purchased a pharmacies, but they
are often behind the counter and therefore you have to ask for them.
Cost saving tip: cut the strips in half to double your supply. It has
been recommend that you test your ketone level 4 different times daily
until you discover which time of the day is deepest for you. 

3c. Side effects of ketosis are:  1) bad breath - which is due to
ketones being released through your breath.

"Many people report that the first 3 days of a ketogenic diet is not
comfortable.  This can be attributed to a transition phase from when
blood glucose has to drop low enough for the brain to receive the signal
to start manufacturing ketones."

4.  TROUBLESHOOTING

4a. Plateaus.  Like any dieters, low-carb dieters can experience the
frustration of hitting a plateau whereby although you believe you are
doing everything correctly, you are not seeing any signs of change. 
First, it has been the experience of may on low-carb plans to lose
quickly the first 1-2 weeks and then go through a short period of time
(???) where nothing will happen.  Collective experience seems to show
that if you stay with the plan there will be steady, albeit slow
results.  For an extensive list of plateau advice go to
http://home.inreach.com/dietman/plateaus.html.  In brief read the
following common suggestions made on a.s.d.l-c for why you may have
difficulty with your low-carb plan.

4b. Water is essential to weight loss especially for lowcarbers.  The
minimum consumed in a day should be 64 oz plus 8 oz for every 25 pounds
overweight. The most important reason to consume enough water is to aid
your kidneys in processing the extra protein you will be ingesting. 
Additionally, not consuming enough water will actually tend to make many
people retain extra water.

4c. Citric acid, a common ingredient in diet soda can stall weight loss
for 40-50% of lowcarbers.  If you are sensitive to this ingredient it
can slow you down.

4d. Caffeine. Many lowcarbers drink caffeine and still lose weight.  You
may want to wean yourself off of caffeine to see if it helps.

4e. Dairy can be a problem for some people. If you experience slow or
stalled weight loss try reducing or eliminating dairy, especially
cheese. Some have found better results by cutting all dairy.  Although
cheese is allowed on lowcarb plans does seem to effect weight loss if
consumed in high quantities..

4f. Nitrates - found in processed meats like hot dogs and bacon can
causes problems for some, you may want to monitor their effect.

4g. Artificial sweeteners - these can cause problems in weight loss and
many other health problems such as: headaches, dizziness, ???

4h. Alcohol - while a small amount of dry red wine or "lite" beer can be
incorporated into the plan by some individuals two points have been made
regarding its effect:  1) "Alcohol itself promotes hyperinsulinemia and
hypoglycemia and inhibits fat mobilization, even though it is
essentially carb-free.  Its depressant effect also lowers inhibitions,
including those that keep us from overeating and carbing-up, and 2)
"When you burn bodyfat, it has to first be mobilized (transported) to
muscle where it is burned as fuel. If there is alcohol in your system,
your body shuts off this process. Which means you will burn no bodyfat
as long as your body still has alcohol in it."  Additionally, Atkin's
notes in his book, "There is no hard-and-fast rule about how much
alcohol converts into gram-equivalents of carbohydrate, because there is
remarkable individual variation in this department.  But this rule of
thumb that I use represents the best average value: for every ounce of
100 proof spirits, count 20 grams (of carbohydrate)....one ounce of 84
proof Scotch might be thought of as 16.8 grams.  Or four ounces of 24
proof wine might be counted as 19.2 grams."

4i. Supplements - The following is base on personal recommendations from
Atkins, Protein Power and newsgroup members. THIS AREA IS IN NEED OF A
LOT OF WORK AND IS NOT A COMPLETE LISTING.

- A good "broad" multiple vitamin.  Protein Power and many on the
newsgroup suggest Twinlabs TW405 Dualtabs.

- Potassium.  If you don't have enough potassium you can experience any
or all of the following: headaches, muscle cramps and feeling groggy. 
"The Eades of PP say you should take a minimum of 4 tablets (which can
only be found in 99mg and lower) a day especially in the early stages of
the diet when the strong diuretic effect is more likely to flush
potassium from your system."  Another way you can increase your intake
is with Morton Lite salt substitute which has 340mg potassium & 290 mg
sodium per 1/4 teaspoon.  Additionally check Lynne's list of 14 lowcarb
potassium foods at: http://home.inreach.com/dietman/potash.html  

- Sodium.  Many on the newsgroup have noted they need to increase their
sodium intake due to sodium loss during exercise or since many are no
longer eating processed foods and therefore not ingesting the
recommended (American Heart Association) about 1 1/4 teaspoons of
salt.   A simple trick if you're feeling light headed and believe you're
sodium deficient:  Take a glass of cold water.  Add 1/2 teaspoon Morton
lite salt (half potassium/half sodium) add 1 teaspoon of lemon juice. 

- Make sure you get enough Vitamin B, C, E, Zinc and calcium magnesium.

- For sugar cravings:  L-Glutamine (500-1000 mg) before meals.  This
supplement interferes with ketosis in some individuals.

- For help in reducing cholesterol:  Lecithin granules (???), Pantethine
(300 mg)

4j. Cholesterol.  The experience of many who have tried low-carb diets
is their serum cholesterol level has gone through the FLOOR, not the
roof!  The best way to reduce your concern about your levels and
low-carb eating is to get your levels checked before you start and
periodically thereafter.  Many on the newsgroup have noted that in the
first three months their levels elevated, but dropped after that time
period.

Cholesterol is MADE by the liver, for the very good reason that it's
vitally necessary in building and maintaining cells - every cell in your
body needs it.  
Cholesterol becomes a problem only when it forms into globs in the blood
too large to pass through the arterial walls and transported to the
cells where it is needed.  That's when it cakes onto the artery  walls
and causes atherosclerosis (hardening of the arteries).

The mechanism the body normally uses to keep the cholesterol broken up
into small particles is to keep the bloodstream supplied with an
adequate quantity of the emulsifying agent lecithin.

The body manufactures lecithin in the liver, provided that the liver is
healthy and all the needed ingredients are present.  Some of those
ingredients come from essential fatty acids.  Rather ironically, egg
yolks are one of the better sources of the nutrients needed to keep your
liver making plenty of lecithin, including a substantial amount of
lecithin itself.  Since the low-carb diet encourages you to eat both
vegetable oils (and other fats) and eggs, it tends to keep you well
supplied with the right nutrients, and to help you keep your cholesterol
level low.

Various supplements are known in the nutrition and "complementary
medicine" communities to facilitate lecithin production and control of
serum cholesterol.  A very knowledgeable discussion of nutrition and
cholesterol is provided in Adelle Davis's book "Let's Get Well", Chapter
5, entitled "Those 'Cholesterol' Problems" [2].  This book states that
merely adding 4 to 6 Tbsp of granulated lecithin per day to the diet
will, in most cases, bring one's cholesterol level under control, even
in people who have not responded to the standard cholesterol-lowering
drugs! Another good list of these supplements is contained in "Dr.
Atkins' New Diet Revolution" [1], on pp. 182-184.  

 [1]  Robert C. Atkins, M.D., "Dr. Atkins' NEW Diet Revolution", New
York, NY:   Avon Books, 1992.  ISBN 0-380-72729-3.

[2]  Adelle Davis, "Let's Get Well", New York, NY: SIGNET/Penguin Books,
1965.   ISBN 0-451-15463-0.

5.  INFORMATION AVAILABLE VIA THE INTERNET FOR LOW-CARB DIETING

5a. Newsgroups

alt.diet.support - covers all diets and weigh loss topics
misc.fitness.misc: physical fitness, exercise, body-building, etc.
misc.health.diabetes: diabetes and hypoglycemia

5b. Mailing lists

LOWCARB: Dean Esmay (es...@syndicomm.com) Emphasis is on diets like
those of Michael & Mary Eades and Robert C. Atkins, with a lesser
emphasis on related diets such as the Stillman diet, the Carbohydrate
Addict's Diet, and even The Zone. The goal is not to provide support but
rather to encourage discussion among those already familiar with low
carbohydrate dieting. To subscribe to the list, send an e-mail message
to lists...@manual.com and put the command "subscribe lowcarb Firstname
Lastname" (without the quotes) on a line by itself in the body of the
message, where "Firstname Lastname" is replaced with your name.

CADERS: Carbohydrate Addict's Encouragement, Resource and Support list. 
The list is endorsed by the Hellers. To subscribe to the list, send an
e-mail message to majord...@md.esosoft.com, and put the command
"subscribe caders" (without the quotes) on a line by itself in the body
of the message.

ZONE DIET: To subscribe the Zone diet mailing list, send an e-mail
message to majord...@fish.com, and put the command "subscribe zone"
(without the quotes) on a line by itself in the body of the message.

LOWCARB AND EXCERCISE: This list contains a lot of information for those
who use CKD to aid them in bodybuilding. To subscribe to the mailing
list, send mail to:  Majord...@solid.net and in the BODY of the letter,
put subscribe LOWCARB-L  To unsubscribe from the mailing list, send mail
to:  Majord...@solid.net and in the BODY of the letter, put unsubscribe
LOWCARB-L .  Their archives can be found via http://solid.net/lowcarb/ 
..

5c. World Wide Web sites

--General Low-Carb information sites--

Low Carbohydrate Diets Information Center:
  http://people.delphi.com/elizjack/ 
The Lowcarb Retreat:
  http://home.inreach.com/dietman/ 
The Lowcarb Retreat (be sure to read Adiposity101):
  http://www.lowcarb.org/ 
STONE and SPEAR Lowcarb Support Groups:  
  http://www.mountain-inter.net/~magnuson/ 
The Paleolithic Diet Page:  
  http://www.panix.com/~paleodiet/
Josh Yelon's collection of medical research about low-carb diets.
  http://dp.cs.uiuc.edu/~jyelon/lowcarb.med/
Dr. Atkins, Atkins Diet, The Atkins Center:
  http://www.atkinscenter.com/
Sugarbusters:
  http://www.sugarbusters.com/
Protein Power
  http://www.proteinpower.com

--Low-Carb Recipes--

Low Carb Cookbook:
  http://www.peavine.com/lowcarb/cookbook.html 
Recipe Index:
  http://people.delphi.com/elizjack/recipes//index.html 
Low Carb Recipe Collection:
  http://www.treknet.net/~jrooze/lowcarb.html 
Pam's Low Carb Cookbook:
  http://www.enter.net/~pamptyza/lowcook.html 

-- Miscellaneous --

Welcome to SoftWatch (diet/nutrition software):
  http://www.softwatch.com/ 

Search the USDA Nutrient Database for Standard Reference:
  http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl 

On-line bookstores
  http://www.amazon.com
  http://www.barnesandnoble.com

On-line low-carb grocery stores:
  http://www.dietdepot.com

Supplement Store:
  http://www.sportsupplements.com

Ephedrine / Caffeine / Aspirin Stack:  
  http://www.geocities.com/HotSprings/4039/eca.htm 

5d. Other low-carb FAQs.  Check out these FAQs, they have much more
extensive information:

http://members.tripod.com/~Dietman2/index.html
http://home.talkcity.com/TechnologyWay/Wallyb/index.html

==================
6. SUGGETIONS

- Start on a weekend.  Some people experience the following during the
first few days of eating low-carb (due to ??? ) :  headaches, dizziness,
muscle aches (possibly due to lack of potassium), 

- Some positive effects you may notice after switching to a low-carb
eating plan, many people have reported the following:  more (and
constant) energy, , reduced hunger, less food obsession, 

- Remove as many high-carb foods from your residence as possible.

- Know your actual weight before you start.  Example weigh yourself
every day for a week to get an idea how much your weight can vary from
day to day.

- Know your bodyfat percentage before you start.  

- The best way to find out what will work or not work for you on this
diet is to take the time and effort to track and experiment logically
with allowable foods. 

- Realize that low-carb eating is for long-term diet changes and not a
diet to go on for short periods of time. 

- Chocolate cravings? Go to http://www.lowcarb.org for Lynne's chocolate
or try Debbie's super-fast chocolate treat:  whip up 1/4 cup heavy cream
until peaks form, add in 1 rounded tsp sugar-free instant chocolate
pudding powder, 1 tsp unsweetened cocoa powder, 1/2 tsp vanilla, a pinch
of sweetener. Blend all in an eat. For real decadence ate 2 tbsp
sugar-free peanut butter.

- If the label says 0 carbs, it would be safe to assume that it could
have at least .5 carbs.

- We are in the process of collecting more general food tips and will
post it in the future.

- Low Carb Cookbooks:
Dr. Atkins' New Diet Cookbook - ISBN 0-87131-794-X
Dr. Atkins' Quick & Easy New Diet Cookbook - ISBN 0-684-83701-3
Fran McCullough's Low Carb Cookbook - ISBN ???

- Handy booklet to have is the Carbohydrate Addict's Gram Counter - Drs.
Heller Nice little purse/pocket sized carb counter. 

7.  POSTING COLLOQUIALS

- The numbers that are often at the bottom of a persons post
(180/150/130 ) stand for:  starting weight / current weight / goal
weight; some people will also note the date they started on a plan.

- LBM lean body mass, everything that's not stored fat.

- "Whoosh"  Many people will not see a difference on the scales for a
period of time and then "whoosh" they suddenly have lost several pounds
overnight.  So why "whoosh" and why do we experience a loss in size but
not on the scales?  Here's one of the best explanations that has been
posted on the newsgroup for this phenomena:  "Your fat cells are being
filled with water, which is why your fat feels mushier than it did. 
Once your body concludes that the water is no longer needed as a
placeholder, it's eliminated, and you have those sudden "whooshes" of
several pounds lost almost overnight, after days or weeks of the scale
not moving."

- YMMV is "your mileage may vary", in other words, "this works for me
but might not work for you and I make no promises"; this should be your
default assumption when reading the newsgroup.

- Diet shorthands:   PP = Protein Power, CAD =Carbohydrate Addicts'
Diet, Catkins or NDR = Dr. Atkins' New Diet Revolution

- WOE = way of eating

- WOL = way of life

- asd = alt support diet

- LC = Low Carb

- TOM =  time of month (i.e. menstruation)

- DH = Dear Husband

- DW = Dear Wife

- <g> =  for a grin

- LOL = Laughing out loud

- ROFLOL = Rolling on the floor, laughing out loud

- ROFLMAO = Rolling on the floor, laughing my ass off

8.  SUCCESS STORIES

RRVRR:  To date, I've loss a total of 80lbs.  My energy level is very
good, and more important to me, it is very level throughout the day. 
I've lost before on low-fat, high-carb diets but it was very difficult. 
I've found low-carb is much easier, much more enjoyable, and something I
could stick with as an ongoing eating plan.

9.  MANY THANKS TO:

A great deal of this FAQ has been copied from the FAQ's of
alt.support.diet and we would like to think that group and its FAQ
maintenance person ???, Debbie Cusick, Shailagh Collins, Lynne Axiak,
Marcy Thompson, Aaron D. Gross, Caroline, Ptbill1, Harriet, Craig, John
Sangster

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