Of the three studies reviewed, one found no significant association between chocolate consumption and risk of stroke. But another found that

the stroke rate was 22 percent lower in people who ate chocolate once a week

and a third reported that

death from stroke was 46 percent lower in those who ate 50 grams of chocolate once a week.

They speculate that the health benefits may come from antioxidants called flavonoids that are present in chocolate. Antioxidants are thought to prevent cell damage.

Of course, the article then goes on to give the standard warnings.

“Caution should be taken not to promote chocolate as a health food even though it is fine in moderation.”

“Chocolate is a major source of saturated fat, which raises bad cholesterol and boosts heart disease risk”

Oh well, what can you expect?

They also point out that only dark chocolate would be beneficial even though it’s not clear if this statement comes from the studies or not.

Unrelated to the reviewed studies, there are apparently other studies that indicate that

even a little chocolate can help reduce blood pressure and increase blood flow through the arteries

That sounds like good news to me. I hope we get to hear more from these “other” not referenced studies.

So, how to incorporate chocolate into a lowcarb diet? A couple of squares of dark chocolate like Lindt’s 70% bar that have 6 g carbs do not derail my diet despite containing a small amount of sugar.

An even better idea is to use cocoa nibs; crushed cacao beans. A friend of mine (2big4mysize – don’t let the name fool you; she has been at goal weight for many years now) gave me the tip to brew “tea” from them.

She puts them in cold water in a percolator. Runs it twice as the first time will just give a tea-colored liquid but the second time will result in a nice, chocolate colored drink. She can then keep on adding more water to the pot to stretch the nibs even further.

I don’t have a percolator but I intend to try this with just heating the water with the nibs; possibly more than once. I just need to buy the nibs first.

The nutrition facts for 1 ounce of cacao nibs are: 130 calories (110 from fat), 12 g fat, 10 g carbohydrate (9 fiber), 4 g protein.

This chocolate tea must be very similar to what the Aztecs drank. At least the descriptions I have read suggest that it would have been prepared in a similar way. I also don’t recall any mention of them sweetening the drink.

Of course, I point this out as I do not want anyone to start a diet like Kimkins. In no way do I wish that anybody that has followed the Kimkins diet regain their weight.

That this isn’t obvious was made clear to me from a great post on Kimkins Diet Truth: We’re all on the same side, right?

Yes, we are on the same side. I just want people to give up the Kimkins diet not to damage their health. I do not want them to regain any weight lost.

So what to do when leaving Kimkins and realizing that the diet is not a good way to lose weight? Of course, I’m no more expert in diets than Heidi Diaz but I will share my opinions.

First, read the very informative thread Atkins Nutritional Interview (Repairing your metabolism and more) on LCF.

Be prepared to have a lot of patience, and expect a scale increase initially. Don’t panic. It’s most likely water weight and not fat regain. If possible, put away the scale for a while. Use a pair of pants that fit well as your measuring tape. You might be surprised to find that a scale increase does not reflect on your size. Nobody sees your scale number, just your size.

Exercise. I have been at a “maintenance” range in all of my weight loss and every time I stop exercising I regain weight. For me, I don’t think it’s the number of calories I burn (cardio) but building muscle (weight training) that makes a difference. Weight training is known to increase metabolism. Again, patience is needed. I don’t see any effect from starting an exercise regimen until after 4 – 6 weeks.

What about the diet? How to increase calories? In my opinion, there has to be a slow change, and done step by step. I know it must be tempting to go hog wild which is the natural reaction after deprivation on a low calorie diet. Clearly, that will not work.

My suggestion would be to increase by slowly adding one food item at a time. For a week or two. Then one more until a reasonable amount of calories is achieved with no size gain (again, the scale shows water weight and is not a reliable measure of fat loss).

Or to borrow from 2big4mysize’s advice to AmyB:

I’d suggest all Kimkinettes stop weight loss, see their docs and be honest about portion size with copies of your menus for the last month. Saying “I’m eating low glycemic veggies and lean proteins” sounds a lot healthier than those 800 cal Kimkins’ limited menus you have been eating of those lean proteins and veggies.

Repair any and all metabolic issues with more carbs, proteins and fats. Now don’t go nuts and slur a 44 ouncer of bacon grease through a straw while eating refined white foods or HFCS as your carbs, but do drizzle your veggies with EEOV or any other healthy fat you like. Roast or saute them as part of your meal prep and you will be having a healthy transitional meal.

Please remember y’all are going to be adding back lean body tissues too so do not panic if the scale goes up a few pounds. You may even replenish some of your glycogen stores but remember that is about 3 to 1 water by weight which is why it comes off so fast when you jump back to Kimkins or induction.

Please use your tape measure and see that if you switch to Atkins those added pounds are lean tissue and you are still small.

UConn did a study on folk eating Atkins at MAINTENANCE levels vs folk eating USDA high carb diets. Neither group was trying to lose weight. Each group was allowed to eat as much as they wanted. Neither group exercised. The Atkins group lost body fat and added muscle tissues just by eating according to the plan. Just as your body will be replenishing its protein stores when you give it more protein and fat in the diet.

Will you ever be able to eat the way you used to when you were heavier? Nobody can correctly answer that for you. But you will be healtheir growing old with your loved ones if you take the time right now to fix your metabolism and get off the road to an ED kimkins has placed y’all on.

Professional help like Christen is getting would be best but since I know most folk aren’t there is a free repairing your metabolism topic stickied at the top of most LCFS forums. And an excellent discussion on altering Kimkins and how to make it healthy on LCF’s Building a Healthy WOE if possible based on Kimkins

I tried to think of all the possible ways a Kimkinette could misinterpret the facts so all your questions should be answered. Except the one all of us have and that is what limits to place on total amount of carbs y’all should be eating.

I wish y’all would use the DANDR OWL carb ladder as that allows each person to discover what type of carb foods they can and can’t tolerate in a very controlled manner with immediate corrective steps should a food or carb food group have a negative impact on your craving control or weight loss.

Amy I wish you and all the other transitioning kimkinettes much success as you take the first steps on that scary journey to recovery and away from the ED many are heading for.

I, like 2big4mysize, wish ex-Kimkins dieters success with finding a healthy woe that will maintain their weight loss and/or help with continued weight loss.

We are on the same side.