SugarFreeSheila.com / SFS.com - Sheila's Atkins & Low Carb FAQ

Sheila, Low Carb Coach & Self-Improvement Motivator
Page last updated Friday morning, September 5th, 2008

Finally, someone to relate to! It is also very refreshing to be able to visit a
comprehensive low carb site that is yet so completely non-intimidating and user-
friendly - and you've been on Atkins for 7 years now!
I am so happy that others can identify with me, because I know how important it is to
be inspired as you inch toward your weight loss goal. My supreme goal is to make this
page - and my entire website, for that matter - as thorough, informative, and enriching
as possible, and to make SugarFreeSheila.com a true one-stop "safe place" for low-
carbers. Please know that you can always come to me for tips, advice, or
encouragement should you ever need it.

Sheila, can I write to you with all my Atkins-related questions - even regularly?
Sometimes I just need someone to talk to, someone who's been there and is still
kicking, about my experience and my progress. I've read the book and I know what
I'm doing, but this is so new to me, and I can feel a little lost sometimes ...
First of all, all the e-mails I receive with questions about Atkins not only inspire me and
give me ideas to improve SugarFreeSheila.com even further (hence the frequent site
updates), this website is my labor of love and what I do! It's a true honor and privilege
for me to receive e-mails asking for help, tips, or just to share experiences (or even if
you just need advice on something - e.g., relationships, etc.), and I absolutely,
positively never leave an e-mail unanswered - that's a strict policy. Also, allow me to say
what an honor it is to hear from people from all over of the world - that is so exciting for
me! So, please, if you've questions or would like to relay your experience, write away!
All I ask is that you first read my S ugar F ree S heila.com U ser A greement, and look through
this FAQ, just to ensure that the answer isn't already discussed here. Who knows? You
might meanwhile find answers to other questions. In fact, for this very purpose, I
intentionally keep the queries of this FAQ page "miscellany-style" so that you will
effectively hit on various points you may have not yet thought of to ponder.

If I have a question about low-carbing, may I IM you?
Of course! SugarFreeSheila is my handle for AOL/AIM, MSN, & Yahoo. Again, all I ask is
that you kindly read through my FAQ first!

Didn't Dr. Robert Atkins suffer from a heart attack April 2002?
No, but a heart infection. Click here to get the true CNN story. Tragically, the late Dr.
Atkins passed away April 2003 from injuries sustained in a fall on slippery ice in
Manhattan. A copy of his death certificate can be found here.

Did Dr. Atkins die obese?
Only if you consider 195 pounds on a six-foot, 72 year-old man to be so. Here is another
USA Today article disputing this myth. Again, here is a copy of his death certificate.

You don't have to exercise on Atkins, right?
For those following Atkins by the book, Dr. Atkins states throughout the text that daily
exercise is "non-negotiable." My own regimen can be seen toward the bottom of this
page, or at the bottom of my Motivation / Beauty Tips page.

What is your opinion of Atkins Nutritionals filing Chapter Eleven two years ago?
It has little to do with the Atkins way of eating itself - particularly since I do not use
processed low-carb products like bars, cereal, chocolate, etc., on a daily basis. (I bake
my own low-carb desserts on the weekends, but the remainder of my day-to-day menu is
strictly whole foods to maintain my results.) Please bear in mind that the Atkins
company, formed in 1989, thrived until Dr. Robert Atkins' untimely April 2003 death. It is
my personal belief that those who took over the company, made low-carb snacks and
products a chief focus, and made major changes to the very foundation of the Dr. Atkins-
created program, are responsible for this unfortunate financial trouble. A few months
after Dr. Atkins' death, the Group (Atkins Nutritionals) was sold for a reported half a
billion dollars, and almost immediately the rules shifted of the Atkins program, revamped
through the Atkins website and via the new Atkins Essentials book. The group namely
modified Atkins' first phase of Induction, because for the first time since the '70's, low-
carb chocolate, low-carb cereals, low-carb bars, and even nuts became permissible during
this 2-week period - items absolutely not permitted and not on this finite list of
allowable foods. That said, since 2002, misinformed individuals have and continue to
give a go at what they think is Atkins, then therefore focus daily on the aforementioned
processed low-carb snacks instead of real, whole food as outlined in the original Dr.
Atkins' New Diet Revolution text, stall on again what they think the program is - and
ultimately quit because little to no weight is lost. This Atkins group bankruptcy is rather
unfortunate, but it is my hope that those considering the Atkins way of life will consult
and follow the original text, Dr. Atkins' New Diet Revolution, for instructions on how to
do the program as originally instructed, as this is the way to follow it for life.

Is the Atkins Center or anybody else sponsoring this website? Why do you do all of
this? What's in it for you?
Nobody in any way sponsors, funds, or writes for this website but I, Sheila Pike-Pereyra.
No banners, no popups - none of that has any place here. For me, someone else
sponsoring/funding/writing for my website means controlling, limiting, or in some way
influencing the content - which I have and never will allow to happen. Notice that there
is also no commercialism or advertisement anywhere other than my own personal
product suggestions - and I only suggest a specific product if I feel there is absolutely,
positively no substitute for it. I continue to have zero endorsements, so it's got to be
special! SugarFreeSheila.com makes it possible for me to reach out to people, to
illustrate what I found for myself in 2001: a healthful, practical low-carbohydrate lifestyle
that not only enabled me to finally achieve my weight loss goal after perpetual struggles
with it since the age of 10, but to maintain it for a lifetime. (I made goal in late 2001.)
After all the grueling trial and error I endured, I have officially taken it upon myself to do
what I can to help others in this capacity. I also feel that it is important for people to
have available an altogether objective low-carbohydrate / Atkins information website
with no hidden agenda. I am genuinely here to help!

What is your ultimate goal with SFS.com? Aspirations?
First and foremost, I feel that I am doing this here and now, with this free and ad-free
website with no site donation requests, since the launch of this site close to 6 years
ago. Also, as someone who communicates exponentially better in the flesh, I cannot tell
you how much I would love to travel throughout the U.S. and worldwide (wherever there
is a demand for it!) to speak to groups on the benefits of low-carbing and especially self-
improvement on every level - achieving one's ultimate potential. Cruising would also be
an excellent platform for this - holding fun seminars, Q&A sessions, showing how one can
not only maintain but easily LOSE weight on cruises by doing Atkins, and making myself
100% available throughout the entire duration to anyone who wishes to ask me questions
on anything of the many topics SFS.com covers ... just what one would expect here. My
ultimate goal is to inspire and lift other women up, and my relentless can-do approach
makes that possible. It is a calling for me, and I am setting out to do it! To inquire,
please click here.

I live in Tehran/Nuuk/Suva/Nicosia/Tombouctou, and low-carb breakfast bars, low-
carb bread, and low-carb candy are not available here. So that means I can't go on
Atkins, right?
I lost my weight in 2001 - about two years before the magnificent boom of low-carb
cereals and packaged cookies came about - and had no trouble whatsoever losing the
weight. You see, these low-carb goodies are allowable treats on Atkins - but certainly
not a necessity for low-carb weight loss. I limit treats like these, which I bake myself, to
just 3 days a week, and focus mainly on natural, unprocessed whole foods on all other
days of the week. This worked for me while losing weight, and continues to work for me
in Maintenance. But please remember that low-carb treats are still treats and should be
treated as such - and not with every meal, every single day ... or worse, in the place of
meals! With regard to the ability to do Atkins in a non-U.S. country: if fresh vegetables
and low-glycemic fruits like berries/melon are made available, as well as adequate, fresh
meats and nuts, then an Atkins lifestyle is entirely and 100% possible.

My doctor deems Atkins unhealthful & is convinced my cholesterol will skyrocket.
What to do?
Actually, studies consistently show that the opposite is true. In fact, take a look at
mine. It's so important that physicians be up on the latest studies regarding the actually
quite salubrious low-carbohydrate lifestyle. But you will also find that some health care
providers are misinformed about the very fundamentals of Atkins!

How should I handle people who tell me Atkins will kill me within a month, or that
their aunt's friend's husband's co-worker's cousin had kidney failure or a heart
attack from this way of eating?
Many anti-Atkins folks make this dramatic statement at some point or another.
Immediately insist that they offer proof to substantiate their dramatic claims - and
prepare for a dumbfounded expression and no concrete answer with valid proof behind
it. The fact is, if fallacious statements like these had any true, bona fide veracity, then,
given the ever-rising popularity of low-carb eating in the U.S., half the people in this
country would be on dialysis. It may help to refer uninformed individuals like these to my
website as well, as it provides a wealth of information regarding Atkins. That said, as
you progress in weight loss while doing Atkins, just remember this unquestionably
accurate equation that will grow truer with every dress size you drop: Losing Weight By
the Book + Maintaining Goal By the Book + Having a Copy of Your Improved Lipid Profile
On-Hand = Nobody Ever Questions Your Way of Eating or Success. I absolutely never get
flak about the low-carb way I eat - not ever. In fact, I leave a good 90% of the people I
speak with in my daily life - male or female, and regardless of whether their weight is
high or low - saying that they're interested in checking out the book for themselves.
Make it your business to set an excellent low-carb example; it will only benefit you and
the reputation of the Atkins lifestyle.

How do you manage to stay on plan during the holidays year after year?
For one, I stay on plan on Thanksgiving day; in fact, Thanksgiving has been 100% low-carb
for me since Thanksgiving 2003, and I always prepare my standard spread. However, I do
make Christmas Day a "Fun Day." No off-limits treats before this day, no off-limits treats
after this day. Non-negotiable. As I discuss at more depth elsewhere in this website,
the only rule on a Fun Day, which I began incorporating after having made goal 6+ years
ago, is that I eat whatever I'm craving and stop when I'm full ... no carb-counting
allowed. Relaxing on Christmas Day - and enjoying once-a-month Fun Days in general -
keeps me from the lame "Woe-is-Me" / "Can't-Have-Anything" mentality both in the
meantime and afterward, and keeps me in a size 1 pair of non-stretch Levi's. Simply
put: I continue to do this because it continues to work for me.

I would like to write to Women's World & submit you as a *REAL* low-carb weight loss
success story. May I do this?
That would be an honor for me. E-mail should be sent to editor-in-chief Stephanie Saible
at dearww@bauerpublishing.com

Are you an expert?
Probably because it is so obvious that I am not an expert, I have never actually received
this question in an e-mail. People come to me for help and advice on a myriad of
subjects, and I merely consider myself a sort of "Go-To Girl Next Door." People come to
me for help or advice, and I have always been more than happy to oblige. Since I feel I
have a true calling and knack for reaching out to others (women in particular), SFS.com is
the ultimate vehicle for me to do so.

I'm reading Atkins Essentials. It says you can eat low-carb bars, low-carb shakes,
nuts, and more during Induction. But I'm stalled. What gives?
Atkins Essentials was written and released January 2004 by the Atkins Center - which
was, of course, after the April 2003 passing of Dr. Robert Atkins. If you are interested in
the Dr. Atkins-created program, the book actually written by Dr. Robert Atkins and not
by the group that was sold for a reported $500 million shortly after his death, please read
the 2002 edition of Dr. Atkins' New Diet Revolution.

Is low carb dead?
On the contrary; Atkins is becoming even more and more mainstream! Even more so
than prior to the big "Atkins craze," because now I can order my meals bunless and with
extra helpings of and/or substitutions for vegetables without the server even batting an
eyelash. All in all, Atkins has been around since the early '70's and does not appear to be
going anywhere. Here is a great article.

Is this website mainly geared toward women?
Yes. However, for the most part, I do try to keep away from pink backgrounds so as to
not alienate my male site visitors. Apart from the obvious fashion and beauty aspect of
SFS.com, the information provided herein can appeal to both sexes - and again, I always
reply to all of my visitor e-mails. So, if your name happens to be Mick, you don't have to
sign your name "Michelle"!

Is Atkins bad for the kidneys?
Combating Kidney Disease: Low-iron, carbohydrate-restricted, white meat-rich diet
improves outcome in kidney patients .

I use Half-and-Half instead of heavy cream. Is that okay?
Why use something with reduced fat & added sugar on Atkins? Please click here and
here to read a bit about the differences among the different types of creams.

What are your favorite casual restaurants and what do you order there?
My all-time favorite casual restaurant is Outback Steakhouse. I always order the 9-ounce
fillet, rare, no seasoning, and substitute the steamed veggies that come with the steak
for a DOUBLE Caesar salad order with no croutons, and Caesar dressing on the side. (I
prefer lots of extra virgin olive oil on my salad and to "dip" the dressing.) I eat it all & I
love it!

I love making shakes at home. What are some ideas of what I can use?
You've asked the right girl, because I love making shakes!! Here are just a few ideas to
get your wheels turning: use fruit in my shakes sometimes, and tend to add various
berries, melon, lemons and limes ... as long as a fruit is low-glycemic, I'll use it! Tofu is a
great add-in to add both girth and volume to a shake, and if you use Mori-Nu Silken Lite
Extra Firm Tofu, it's only 4 total carbohydrates for the entire 12-ounce block. Woohoo!
(Of course you only need half or less of the block for one shake, and even that's a ton.)
There are so many more things to add to a shake to make it great. Coconut oil (has a
butter consistency), those 3-ounce cream cheese cubes, various oils, of course
Eggbeaters, protein powders, psyllium husk granules, lecithin granules ... If any of these
ingredients sounds unfamiliar or you can't find it at an ordinary supermarket, you'll find it
at health food stores or on the Internet!

How did you decide on your goal weight?
Since I knew that beyond mere height, females differ in terms of not only age, but
musculature, bone size, and bone density, when it came to setting a definitive, arbitrary
number - especially since I'd never been there in my adult life - I thought better of it.
Therefore, I planned on knowing when I felt and looked my best once I arrived there.
This also did wonders for not feeling overwhelmed, because one huge number can be
daunting for anybody - so, I took it just one day and one pound at a time. Ultimately, I
decided that being under 110 was best for me. So, how will you know? Once you catch
yourself in the mirror stepping out of the shower want to shout, "BRICK HOUSE!," you'll
know you've hit it. More about individual ideal weight is discussed further down this
page ...

Thanks for all the recent photos & I love that you are always updating your site. It
keeps me motivated whenever I want to cheat!
I wanted to be sure & add the above commentary that I very often get in the mail.
Though taking photos is a huge chore, but necessary; I see it as essential that my site
visitors see continual, visual evidence of my ongoing success, because I know that it
provides indisputable proof that low carb success is attainable for not only me, but
anybody who faithfully and consistently adopts the principles outlined in Dr. Atkins' New
Diet Revolution for life. (Plus, to keep things interesting after all these years, I try to
keep the backdrops interesting!) To even further reinforce my Atkins testimony, I
include scans of my official body fat reading, as well as my full cholesterol profile. (These
will be referenced again later in this FAQ.) These readings are far from unusual for loyal
Atkins followers, and are meant to show that if I can do it, ANYONE can. Regarding new
photos, these can be found throughout the pages of this website - and sometimes in
places you might not expect!

I only have 10 pounds to lose. Will Atkins work if I'm not really overweight to begin
with?
I'll put it this way: I didn't stop losing weight 10 pounds short of my goal!

Can I just skip Induction? I only have 10, 20, 30, 40 pounds to lose.
Pages 121-122 (the first two pages of Chapter 11) of the 2002 edition of Dr. Atkins' New
Diet Revolution elucidate exactly why this first phase is so important. Ultimately, it is a
judgment call.

Could you tell me what you personally had for breakfast, lunch, & dinner during
Induction? Give me your whole menu! Did you watch portions - and do you now?
What did you eat then? How do you eat now?
These are far & away my most commonly e-mailed questions. I'll tell you one thing: I eat
essentially the same main dishes/entrées now as I did while losing the weight; I just
have incorporated even more portions of vegetables, as well as adding plenty of nuts and
low-glycemic fruits into the equation - and I've always baked low-carb desserts every
weekend as treats! Regarding portions, I never restricted the amount of food I ate - I
have always exclusively restricted carbohydrates. Please see my Original Low-Carb
Recipes Page for lots of free sample Induction & dessert recipes & meal ideas, as these
can very easily be worked into an effective low-carb menu plan, and any phase of
Atkins. I must have created a million of these recipes on my way to goal! My Low-Carb
G rocery List may be helpful, too. In addition, my latest cookbook, Sheila's Super-Simple
Low-Carb Induction Meals contains 100% original, ALL Induction-friendly recipes, and my
dessert cookbook, Sheila's Super-Simple Low-Carb Desserts, features the low-carb
homemade baked goodies I created and continue to enjoy!

Wait a minute, isn't the USDA Food Pyramid the healthiest, most balanced way to go?
Jonny Bowden, M.A., C.N.S., put it more beautifully than I ever could:
"The Food Pyramid is an invention of the U.S. Department of Agriculture [not even by
doctors, but essentially businessmen] in the late 20th century. Most of the foods on it
did not exist before the invention of agriculture. If the history of the human genus were
a 24-hour clock, agriculture was invented about 5 3/4 minutes ago. On this same clock,
the Food Pyramid is less than 17 seconds old. To assume it is the last word on the best
kind of fuel for the human body is, in my humble opinion, utter folly."
More proof that low-fat is not all it's cracked up to be? "Low-Fat Diet Does Not Cut
Health Risks, Study Finds" - New York Times; also, Carbs may be worse for heart than
fatty foods - Diet & Nutrition - MSNBC.com; Why Butter is Better.

Okay . . . is there a Low-Carb Food Pyramid then?
Low-Carb Food Pyramid

Isn't low-carbing super-expensive?
The key to spending the least amount of money on groceries as a low-carber is to make
sure that you replace your poor habits of buying processed foods, rather than add on to
them. The question should be, rather, "Doesn't high-carb junk food get expensive if
you're trying to eat healthfully by low-carbing?" Coupons help, as does buying meats in
bulk at wholesale supermarkets like Sam's!

I sometimes get leg cramps at night. Any suggestions?
It's very likely potassium you're lacking. Scroll down to the middle of this page for some
great low-carb sources of potassium.

What can be done about "Keto Breath"?
I never had it personally because I ate all of the allotted vegetables (nothing worse for a
person's breath than a diet of just meats and cheeses!), and have found this issue
typically also stems from consuming excessive amounts of protein - so, please remember,
as it bears repeating, that Atkins is not a high-protein diet, but an adequate protein,
low carbohydrate way of eating. Also be wary of even the slightest dehydration. Since
halitosis - rancid breath - comes from the inside of the stomach as well as from
odoriferous bacteria which breeds in the mouth, it's probably best to work from there:
try adding not only more vegetables, but also some natural lemon juice to your water as
a double-whammy tactic to get your breath as pleasant as possible. Also, of course avoid
cigarettes and mouthwash, as the alcohol in the latter only serves to dry the mouth out
... thus starting the nasty breath cycle all over again!

I'm on Induction and love to try new entrées. What is something cool and different
to try for dinner?
Buffalo steaks! Such a nice change from beef. Similar in taste, and not at all gamey.
These can be found at Trader Joe's, Whole Foods, Central Market, and premium
supermarkets. Also, remember that roasting a duck provides a wonderful change and
tastes wonderful.

I know I should avoid trans fats, but what exactly are they? Where do I find them?
Trans fats are foods made or cooked with hydrogenated vegetable oil, and deemed by
the U.S. Food & Drug Administration as more than twice as unhealthful as saturated fat.
Below are some great informational links:
Trans Fats 101
Special Report: Trans Fats - Top Ten Foods To Avoid
Fat Facts: Trans Fats and Saturated Fats Are Not the Same
Ban Trans Fats
There's even a tiny bit in ordinary peanut butter - so small, in fact, that it doesn't even
legally
register in each serving size. However, if you're a purist looking for ordinary peanut
butter with no partially hydrogenated oils whatsoever, here are some great brands:
Crazy Richard's Peanut Butter, Adams Peanut Butter, President's Choice Peanut Butter,
Smucker's All Natural, Laura Scudder's, Publix supermarket store brand, & Kroger
supermarket store brand.
My own personal take on trans fats? If you are a true Atkins follower (in other words,
you treat man-made foods as what they are: as treats not to be enjoyed with every
single meal!) and eat mainly whole, real foods like meats, vegetables, nuts, and low-
glycemic fruits, you will find that the whole issue of trans fats simply is not a worry for
you the way it is for someone on a low-fat diet. Proof: observe closely what low-fat
dieters eat. Chances are their diet consists of many processed, reduced or non-fat
foods not found in nature. Do the trans fat links above reflect the foods a true Atkins
dieter consumes on a daily basis?

I see milk isn't allowed on Atkins. Great, there goes my calcium.
Au contraire! Calcium Sources

How long does it usually take the body to get into ketosis after starting this way of
eating?
It ranges, of course, but I would expect anywhere from 1-4 days. For me personally, it
took 2-3.

How much did you lose during Induction?
7 pounds the first two weeks. I remained on "loose" Induction until I made goal -
meaning I incorporated natural peanut butter every night, and enjoyed low-carb baked
desserts on the weekends - and it took me approximately 5 months to get there. Once I
got there, I added approximately 5 carbohydrates per week to my daily menu until I hit
my 90-110-gram limit for Maintenance. I've been maintaining my goal weight since late
2001!

What have you been having for breakfast lately?
Hillshire Farm Lit'l Cheddar Smokies dipped in sour cream. When rushed, this is the best
thing in the world since I've always loved Smokies - and this breakfast is Induction-
friendly, too, by the way!

Aside from measurements, scale losses, and your clothes feeling looser, at what point
did you begin seeing results in the mirror?
I would say it took a good, solid month to begin noticing a reduction in size and body
fat. Also, given the fact that it is difficult for anyone to really see such gruelingly gradual
changes in themselves amid even consistent weight loss, it helped that I made a habit of
taking periodic Polaroids of myself in the mirror, wearing nothing. Polaroids provided for
me a much more objective, accurate gauge of my progress, and I highly recommend doing
this. If you're bashful, don't be - it's you! Simply hide the photographs if you prefer that
no one else sees them. That said, I don't recommend pasting them onto your fridge
unless you live alone!

What is your body fat percentage?
13.92 %. I was tested at this same percentage 4 times in a row for absolute accuracy at
the renowned Dallas Cooper Clinic Aerobics Center via hydrostatic (underwater)
weighing in 2004 & 2005. I don't trust calipers or those silly body fat scales, as these two
methods merely rely on stats & averages to essentially "guess" at one's body fat, rather
than giving you a true, definitive number. (Calipers are consistently about 5% off the
mark for me, regardless of who does the measurement.) Hydrostatic weighing is the true
gold standard if you want accuracy! To read up more on the different means of body fat
testing, click here.

On Induction, how come veggies like peas, corn, & potatoes aren't allowed?
These actually aren't vegetables at all; peas are legumes, corn is a grain, and potatoes are
merely root-tubers - and rather starchy at that! Here is an interesting link.

Isn't this diet unhealthy? It's NO carbs, right? Don't you eat a ton of protein, & isn't
this horrible for the kidneys?
First of all, Atkins isn't "no-carb." In fact, it isn't even a high-protein or a program
particularly high in fat - but rather a low-carbohydrate way of life. Those who gorge on
fat or protein on Atkins do so entirely of their own accord. One might confuse Atkins
with a program called Stillman 's - which is utterly different from Atkins. Regarding Atkins
& low-carbing in general, check out this incredibly informative New York Times article
"What If It's All Been a Big Fat Lie?" This way of eating is unhealthful only if done
incorrectly - simple as that. By eliminating all of the unnecessary garbage out of your
diet (simple sugars & starches), you are, in essence, "forced" to eat a plethora of fruits &
vegetables every day in addition to lean meats and nuts. Here's another great article
written by a physician: "How I Became a Low-Carb Believer."

All of that fat cannot be good. What about cholesterol & heart disease?
Scientists Say Fatty Diet Not Linked To Stroke Risk

April 2004, The Guardian: "Let Them Eat Cake, Butter , Cream ... "
Myths About Nutrition
Note: For the record, I have never shunned fat since the day I started Atkins. Doing so
would be counterproductive, according to the book. Again, I refer you to my lipid /
cholesterol profile.

Is margarine a better choice?
Not at all. Why Butter Is Better

What about gout?
This should help you get started.

What was your personal turning point? What made you finally make the decision to
lose weight?
Now this is where my story might differ a bit from the ordinary success story: the thing
is, I'd always wanted to lose the extra weight I carried, and was forever putting in an
extraordinary amount of consistent effort to make this happen. Motivation was never
my problem, as I've always been super-enthused about whatever I have ever put my mind
to. As you can see from this website, I do nothing halfway. The problem at hand was
that I just didn't drop any pounds with whatever I tried - low-calorie, moderate-calorie,
low-fat - and I need to make clear the fact that I've exercised regularly & consistently
since the 5th grade. Always 30 minutes of brisk walking on the treadmill. (My dad is a
marathon-runner and very into fitness, so the mentality rubbed off a bit!) I actually
envied the yo-yo dieters, because at least they lost the weight to begin with! But I
stumbled across Atkins again in mid-2001, did it correctly this time around, and bam ...
the weight was off in approximately 5 months. I have finally, finally found what works,
and I will never turn back. Who would have thought it would actually be enjoyable as
well?

I'd like to see some more Before/During photos of you!
You got it - click here!

I'm eating low-carb bars, low-carb shakes, nuts, & I'm stalling. Why?
Keep in mind that if you are doing Atkins, it's best to consume nuts during the Pre-
Maintenance stage. The following, while great for Ongoing Weight Loss (OWL), Pre-
Maintenance, or Maintenance, have been known to cause stalls due to either excessive
salt, preservatives (nitrates/nitrites), or fake sweeteners like saccharin or aspartame:
deli meats, imitation cheeses, pork rinds, low-carb shake mixes, Sugar-Free JELL-O, &
low-carb bars. KISS (Keep It Simple Sweetie) & you'll lose rapidly. This has unequivocally
been my key to my long-term success of 4 years: I treat low-carb treats as treats and
keep foods pure and whole at least 75% of the time. Remember, Atkins is qualitative
rather than quantitative and about "cleaning it all up," so keep it natural! Frustrated?
Don't be. Take comfort in the fact that what stalls you now will rather comfortably
maintain you later!

Did you count fat and/or calories? Portions?
Never - and as someone who has a huge appetite and can put away more than most men,
I still don't. Since Atkins is about restricting carbohydrates and provides for me all the
fat-burning edge I need, I never found any additional monitoring necessary. In fact, I
doubled my caloric intake and increased my fat intake after starting Atkins. My daily
cardio (brisk treadmill walking) has always been the same since around the age of 10, and
I never lost any weight by keeping my calories at anywhere from 1000 to 1800; however,
my weight dropped just as soon as I limited my carbohydrates and increased my calories
two-fold. So now, understandably, carbs are all I ever pay attention to. It keeps things
simple anyway!

What do you say to the naysayers?
I can say that in the past 7 years, I have only had maybe one or two total - and there is a
reason for that. Let's say there is a lifestyle such as veganism that you do not happen to
agree with simply because it is not your own personal preference. If you came across a
vegan who used to be overweight years ago, but lost and has since maintained this
weight loss through the vegan lifestyle, has a stellar lipid profile, low blood pressure, has
a low body fat and is physically fit, hasn't had a cold in years, does in fact consume
adequate protein and plenty of vegetables, calories, and fat, has doctor's approval, and
is energetic ... would you feel inclined to sit him down and tell him that what he's doing
isn't working? Naysayers do not tend to bother preaching to success stories - and even
less so with long-term ones - and you can avoid them too if you stick with Atkins to goal
and for life. The only time this might prove a bit difficult is in the beginning days - and
family, friends, and co-workers will take you seriously if you in fact take your own efforts
seriously by following this program without apology & with a non-negotiable mindset. I
cannot stress this enough - it is key.

Can you recommend any websites that feature various weight calculators?
You will have a blast on this page.

I'm a runner or want to start running. Do I need lots of bread products and sugar for
energy in order to do so?
The Correct Nutrition For Athletes

I'm trying to avoid salt. Any suggestions for a decent substitute?
Oh, sure! NuSalt is not only a tasty, no-sodium salt substitute, but the very high
potassium content (over half a gram in a tiny 1/6-teaspoon serving) might help those of
you who suffer from unfortunate leg cramps. As you become acclimated with the Atkins
lifestyle, you discover the potassium-rich vegetable sources (it's not only bananas, folks!)
like acorn & butternut squash, artichokes, mushrooms, broccoli, cauliflower, rutabaga ...
you'll get the hang of it!

My ketosis sticks don't come up the deepest purple - should I be concerned if I
measure only pink or "Trace"?
Being in ketosis is much like being pregnant or dead: plainly put, you either are or you
aren't. If you measure "Trace," you're every bit in ketosis as someone who is in "deep
purple" - which can sometimes mean you're not getting enough water. So, drink up!

After doing this website thing for the past 6+ years, do you ever get any head-
scratchers - questions that completely throw you?
Two. The first is someone e-mails me, says they like my site (which ups the chances
they know this FAQ exists), then asks if I have any tips. The second is when someone
writes to me, establishes that they have already read the book & fully understand how
the program works, they've seen and/or printed out the finite list of allowable foods for
Induction ... then they ask: "So, how do I get started?" I'm so left-brained & literal, I have
no idea how to answer this. By eating?

Do you know if birth control pills might hinder my diligent weight loss efforts?
Good question! They never affected me personally. Here is a link for more info. While it
is from a website geared more towards teens, I found its brief elaboration on the topic
to be very helpful.

Did you use diet/energy pills/fat-burners/carb-blockers/laxatives at any time?
Absolutely not, out of sheer principle. I simply do not believe in them - and they defeat
the purpose of this way of eating anyway. Low-carbing gives you all the fat-burning
edge you need to lose excess weight. In addition, I don't believe in water pills (since
low-carb eating is a diuretic in and of itself), energy supplements, or herbal supplements
either.

What is your favorite nut butter?
Organic, sodium-free macadamia nut butter (health food stores). Only 3 total carbs for 2
tablespoons. It just tastes seductive, and is hands-down my favorite nut butter. Well,
cashew butter comes as a close second!

I miss Miracle Whip!
Simply add a packet of Splenda to your regular mayonnaise. It's almost as if you are
getting away with something! I always have my bunless burgers, tuna salad, and Boar's
Head low-sodium meat-and-cheese rollups this way.

Are you familiar with the Real Age books by Michael F. Roizen? If so, and you have
taken his thorough test based on this idea, may I ask what your "Real Age" is?
Yes, I love his books, his innovative concepts, and sound health and lifestyle advice! In
fact, I take the longer version of this test around every 6 months - and as of June '07, my
"Real Age" is 21 - Generation Y girl here! (Revealing this result is pretty personal, albeit
appropriate, as the test is based solely on family history and lifestyle choices.) New
questions to this quiz are added from time to time to make the test more thorough, and
it's fun to take! For more information, please click here.

I'm in the UK, and don't really know what to look for in terms of the "heavy cream"
you talk about.
One of the very first things I always do in foreign countries is head straight to the largest
local supermarket to see what all is there. Every time, it is redundantly reconfirmed that
one may follow Atkins there - and I hope it is of some comfort to my visitors from around
the world that I've yet to see an exception. After all, this is pretty basic eating! So, in
reference to the heavy cream I am such a big fan of, which I like to stock up on and keep
in the mini-fridge for later: I looked for this recently at Tesco in southern England, and
when I did not spot it straight off, I stopped a few shoppers and described exactly what
I was looking for: full-fat cream appropriate for whipping and/or coffee. Not half-and-
half, not "lite" cream, not non-dairy creamer, and not anything that has been sweetened
with sugar - and they kindly pointed me in the right direction. (This is a bit more
challenging when in a country where English is not the official spoken language, but I
manage!!) I saw the Tesco-brand Double Cream, Single Cream, and Whipping Cream. I
already am a regular buyer of Double Cream at home and love it (it's sort of similar to
Mexican Table Cream but not coffee-appropriate, as it curdles, however is great for dips
and desserts), and since the very low-carbohydrate content of the Tesco's Single Cream
and Whipping Cream matched, and I did not know what to make of the "Single Cream," I
just purchased both. While the Single Cream tasted good and fared just fine in coffee in
a pinch, it remained milky-thin even after beating. Thus the verdict was obvious and as I
expected given the latter's name: the Tesco Whipping Cream was the one to really
thicken up beautifully. How beautifully? Well, if you beat it long enough, you can turn it
upside-down over someone's head and feel confident about nothing coming out - yet it
doesn't curdle in coffee like Double Cream or Mexican Table Cream. As far as coffee-
appropriate cream goes, I think that's pretty fabulous. For further reference on the
various types of cream, click here!

Where do you usually get your vitamins?
Vitamin Shoppe. I just love this store, as not only is their selection huge and their
prices honest, they don't add a bunch of unnecessary fillers to their own Vitamin Shoppe-
brand vitamins and minerals, which I really appreciate. I can spend forever in there! To
find a location near you, please click here.

I have a leg/ankle/knee/hip injury and am concerned about doing my cardio. What
can I do?
Discuss with your doctor the possibility of temporarily implementing the Arm Ergometer
machine. This could very well be your saving grace in the meantime as you recuperate!

Is ketosis dangerous?
No; many confuse ketosis with ketoacidosis: Ketosis/Ketoacidosis

I'm an athlete. I NEED tons of carbs! So, ketosis - or even Atkins - probably isn't for
me.
The human metabolic response to chronic ketosis without caloric restriction:
preservation of submaximal exercise capability with reduced carbohydrate

Any more tips on getting in my fluids?
I am not a water purist - though my hat's off to those who are! After discovering on a
cruise last year that their iced tea is Lipton Instant Decaf Unsweetened Tea Mix & tastes
wonderful, I had to partake in that after returning home because it really helps me stay
hydrated! I prefer my tea strong, so this is how I make it in a gallon pitcher at a time: 1
cup of the Lipton Instant Decaf Unsweetened Tea mix with half a Splenda QuickPack - at
Big Lots for a dollar each. I drink this tea out of a 25-ounce cup - and through a straw to
save my teeth. (We all know what coffee & tea can do to teeth!) This gallon lasts me at
least 24 hours. If you give it a try, let me know if you like it!

What about alcohol? I'll just die if I could never have another drink!!
I can't say that I'll be a huge help in this department, because I don't drink. However,
there are plenty of Light beers out there, and they are all low carb. Low-Carb Beer
Comparison Chart Also, another word about alcohol: the body follows an "order of
priority" when it comes to fuel-burning: alcohol (easiest to burn), followed by protein,
carbohydrates, then fat. This is why it might be best during weight loss to go easy on
the alcohol. Beer Alcohol Content & Carbs in Beer

Did you ever keep a food journal?
I'm just way too no-nonsense for that. Even though this seems to be a fairly popular
thing to do, I've never viewed keeping written track of everything I eat as interesting or
even necessary. I mind my carb grams & that's it.

I live outside the U.S. and would love to make all of your recipes, but am accustomed
to the metric system. Help!
Here you go! I use this website all the time for a multitude of purposes, and it never lets
me down.

I find I'm eating the same meals and cooking the same types of food over and over
again because I'm just not a creative cook - and it is getting so boring. Plus, food
always tastes better at restaurants, so I'm always tempted to just say, "Forget it!"
and just dine out all the time. That can get pretty expensive!
You're not kidding! Allow me to say here and now that I am not a professional chef, I
can't chop celery 1,000 miles a minute, and am by no means a culinary virtuoso. However,
I am creative in the kitchen and am always discovering possibilities, means of duplicating
high-carb fare into low-carb, and a multitude of ways to prepare foods I love. The Atkins
menu is essentially limitless - after all, we're ultimately only eliminating starches and
foods with added sugars here! The tremendous amount of food options can thus
become a bit overwhelming, particularly for those just starting out. For even more meal
ideas on what to eat, peruse cookbooks low-carb or otherwise (as this lifestyle is
practical and workable!), as well as Atkins-friendly menus and recipes on the Internet.
You'll see a bunch and they can really help!
** My best advice if you hate to cook will follow - and I promise it is the easiest way to
throw something together. Chances are, it is just the conventional oven you find
tedious; but rest assured, you can work around this predicament. So, consider buying a
stovetop grill! This can be a LIFESAVER, and a grill (Nathan's Reversible Stovetop Grill and
Griddle, for example) can be purchased on Amazon for just $13. With this grill, you can
of course even cook two things at once if another member of your family wants
something else that evening. Sometimes I would prefer not to get out the big fancy grill
every time I wish to whip up a filet, bunless burger, scrumptious pork or beef ribs,
salmon, etc. Having this "makeshift" grill onhand in the meantime has been a downright
lifesaver for me. If you have trouble thinking outside the box, I can assure you that
virtually every one of your favorite restaurant-style entrées is always doable with a
stovetop grill.
P.S: Even the cleanup is a breeze!

What did you have for breakfast during Induction? Lunch & dinner?
Breakfast: I recommend my shake recipe - even safe during Induction, as are my original,
Induction-safe Cream Cheese Pancakes! Often I had leftovers from the previous night's
dinner.
Lunch & dinner: I always stuck with the basics: meat & veggies. For instance, for lunch,
I would often have my original meatballs ("Sheila's Sweetballs" - check out these links for
lots of low-carb sample recipes from my two Sheila's Super-Simple Low-Carb cookbooks)
with a big helping of green beans or spinach, or a large chicken salad with REGULAR
Ranch dressing & shredded cheese. At restaurants, Caesar salads are great . . . also,
consider ordering fajitas sans tortillas - or, better yet, ask for huge leaves of lettuce as
makeshift tortillas! These are just a few examples; the choices are seemingly limitless.

I'm not crazy about fish, but know I should eat it for the Omega benefits. Any
Induction-friendly ideas with a lower level of mercury?
Yes! I have Spence & Co. Smoked Salmon Pinwheels as a snack pretty often - just under
4 carbs for the whole thing. Sometimes I have one of these for breakfast if I'm in a rush.
You can find them at health food supermarkets. Salmon sashimi with California avocado
slices is another dish I have pretty often as well.

How many carbs are in Sugar-Free DaVinci syrups?
A visitor of this website was kind enough to forward to me the following reply from the
company itself: "There are 4 grams in a 750 ml bottle. It would average about 1.33 carbs
per cup used."

What is your favorite diet soda?
TaB - in fact, it's the only kind of diet cola I would ever keep in the house. (May '08
update: I've not kept any sodas in the house for close to 2 years now, but do enjoy
them while dining out!) However, with diet Coke at restaurants, I have to have a few
lime/lemon wedges squeezed in it because I do not like the taste of colas. Aside from
TaB, my general preference for diet soda is anything clear and/or fruity.

I quit smoking a year ago, but still find it necessary to grab a piece now and then to
curb my cravings. How many carbs does Nicorette gum have?
The 2 mg Nicorette® Fruit Chill™ contains 0.59 grams of carbs per piece, and the 4 mg
Nicorette® Fruit Chill™ contains 0.58 grams of carbs per piece. One of my visitors
contacted Glaxo SmithKline directly and was thoughtful enough to share this information
with me..

I see that you like shirataki noodles. Where do you find them? Also, do you have any
recipes to jazz them up?
Believe it or not, I love my shirataki noodles prepared simply, just as I did with my pasta
pre-Atkins: I douse a nice big bowl of them with extra-virgin olive oil and grated
Parmesan, and add some fresh garlic. But if you are in the mood to experiment, these
recipes might be of interest. P.S: An 8-ounce bag of these noodles contains only 6 total
carbs!

What about Atkins and autism?
Below is some discussion. Should you have any additional links to contribute, please
send them along and I would be happy to add them here.
http://www.atkinsdietbulletinboard.com/forums/forumdisplay.php?f=55
http://www.lowcarbfriends.com/bbs/health-medical-issues/

I'm starting Induction tomorrow & don't know what to do. I don't have the book &
don't have time to read it anyway. Hey, can you have chocolate cake & candy on
Induction? Are potatoes allowed? How long is Induction?
I'll save you the blood, sweat, & tears you'll inevitably have to endure later by saying:
GET THE BOOK. Please do know that having to read this book is absolutely unavoidable.
In the meantime, print out the Rules of Induction & tape it to your fridge for when you
get confused. It answers all of what I call the "Emergency Induction Questions" you'll
have until your book arrives. You'll get the hang of it!

But I already see from your grocery list & the Induction link basically what I have to
eat. Should it matter that I don't know how & why it works, as long as I just lose the
weight?
Of course it matters! It's your body - your most valuable asset! Remember this rule of
thumb: if you attempt to embark on a very major, life-changing program like Atkins &
you don't know what you're doing because you haven't read the book on how/why it
works, as well as what you should/shoudn't eat, etc., then you will be doing the program
incorrectly - and if you do the program incorrectly, then you won't be doing Atkins.
Doing Atkins without having read the book is very much like wanting to try out Bikram
("Hot") Yoga - but you don't find it necessary to take a class or get a video or book to
learn about the intricacies of the practice. So, instead, you just turn up the heat in
your bedroom & do a bunch of random stretches on your bed for 10 minutes a day & call
it Bikram Yoga. Then, after a few weeks when you see no results, you'll tell your friends
that Yoga is ineffective. Okay, are you laughing yet? Please read the book!!

Hi, Sheila! I promise I've read the book, but it is just too much trouble for me to
think about what to eat beyond the sample recipes provided on your Original Recipes
Page, and I don't know what to do with the foods listed in the Printout Grocery List,
and on the Induction list. So, would you mind spending a few hours making me all
the menus I'll ever need from here on out?
This is meant to be humorous, but I actually do get this request from time to time.
Sorry, I don't write out menus!

I have issues with portion control when it comes to peanut butter. Any suggestions?
Well, the Justin's Organic Peanut Butter Squeeze Pack is one great option, found at
health food stores. Each packet contains one ounce of USDA certified, no sugar added,
trans fat-free peanut butter (7 total carbs) and also comes in Cinnamon, Pumpkin Pie,
and Honey flavors. The very rare times I have a chocolate low-carb bar, I'll add a pack of
one of these peanut butters to the top - tastes great!

What is the absolute lowest carb chocolate you have come across?
Lindt 99% Dark Chocolate at 13 total carbs for the entire 50 gram bar - and 6 grams of
fiber. I'm actually not a huge fan of dark chocolate, but thought this was definitely
alright-tasting! My chocolate cravings hit the road after eating this, that's for sure!

Ever considered starting a low-carb blog?
Sort of! http://sugarfreesheila.blogspot.com/ I call this new "SugarFreeSheila.com
Halfway House" page my Not a Blog because its sole purpose is to help get the word out
and broaden the horizons of S FS.com - it won't be a real blog (i.e., journal) with constant
updates. S FS.com remains my main post, & I'll update SugarFreeSheila.com Halfway
House from time to time. The latest entry was that my visitors voted on my next
swimsuit - you chose cobalt blue!

Ever considered adding a message board to this website?
Not at this time. There are many out there that are great! AtkinsDietBulletinBoard.com
is one; this board has a very nice international flair, is very informative, and the posters
there are personable.

What do you think of the South Beach Diet?
Given the fact that I lost my weight - and keep it off - by doing Atkins, I am solely an
Atkins proponent. That said, I am about as biased as they come on this one! But please
allow me to make mention here something very consistent I hear from those who've lost
a few preliminary pounds and ultimately stall on the 2003 South Beach Diet, then switch
over to the 36 year-old, tried-and-true Atkins program: "South Beach is twice as
restrictive: it's low-carb AND low-fat!" and/or "South Beach is just like Atkins ... but
without the weight loss!" Many people - usually who haven't even read Dr. Atkins' New
Diet Revolution & thus don't have any real basis for true comparison to begin with -
inaccurately tout this 3 year-old diet as a healthier alternative to Atkins simply because
the former coincides with the USDA's perpetual recommendation of "low-fat." What so
many people find out after a month or two on "The South Beach Diet" is what Dr. Robert
Atkins had been saying all along: shunning fat while low-carbing is not only completely
unnecessary, but actually counterproductive. Why? Fat - and yes, even saturated fat - is
only our foe when consumed with an excess of carbohydrates. Again, I urge you to read
the book, as it goes into more thorough, exhaustive explanation and detail on the fat
issue than I could ever have room for on this page!

What do you know about Atkins/low-carbing with respect to candid