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How to use the Atkins Diet Food List

A delicious meal with eggs, bacon and salad

Trust me, I know how difficult it can be to lose weight, Ive been there. I understand that when all you want to do is lose weight fast and safely, you dont want to be bombarded with irrelevant or misleading information.

All you really need is a simple food list that tells you what foods you can eat and what foods you cant.

We all know that you need a balanced diet of healthy foods to lose weight, but sometimes its difficult to know where to begin.

If you work all week, and also run a busy home, then the last thing you want when youre buying the weekly food shop is to be sidetracked. Having to think about what you need to buy for your weight loss plan as well as for the rest of the family is an inconvenience you could do without.You just want a clear and simple list with diet food so that selecting the right foods becomes second nature to you, and something you dont have to keep worrying about.

After all, life is complicated enough already!Which is the whole reason why I have put together this site.

Being overweight can quickly become overwhelming. There is a huge emotional factor that cant be underestimated.

Your whole life can become completely consumed first by your unhealthy relationship with food, and then by your desire to change it.Once youve made the decision, if you are anything like me, youll probably find you want to find fast ways to lose weight, and will start looking for easy weight loss diets. But these quick fix diets arent as easy to follow as the Atkins.

It may sound like a clich, but when I first started out on the Atkins diet I really was at rock bottom. After the birth of my second child the baby weight just didnt disappear, in fact more fat just kept creeping on until I had ballooned.

I felt that my life was spiraling out of control even just thinking about starting a diet had me breaking down in tears. I couldnt face the prospect of failing again.

My moment of clarity came when I went on a trip to the funfair with my eldest son he wanted to ride on the roller-coaster, it was his first time and he was so excited, but when the safety bar came down it wouldnt fit over me. We both had to get out of the car in front of everyone people I knew and who my son went to school with. Humiliating (for me and for him) is an understatement.

There are hundreds of diets out there believe me when I say I think Ive tried about 90% of them!The Paleolithic diet, the Special K diet, the yeast free diet, hey Im even old enough to have tried the F-Plan diet anyone else remember eating can after can of baked beans?

So this time I wanted a diet that was going to be easy to follow, give fast results and be something I knew I could stick to in the long term. After looking around I decided that The Atkins Nutritional Approach seemed like the best choice for me, and besides I already knew people who had shed tens of pounds by following the healthy diet plans, so I knew it worked.

If this is your first introduction to the Atkins diet, then you may be asking yourself, what is this diet?Well, the Atkins diet plan was developed by Dr Robert Atkins way back in 1972. Atkins was a scientist, who was also overweight, and he devised his diet to help himself lose weight, and consequently help millions of other people worldwide to do the same by following the plan and using the food list a low carb food list and high protein diet plan that guarantees results.

Put simply, tis diet involves limiting your intake of carbohydrates so that your body switches from metabolizing (burning up) glucose and switches over to burning fat in a process called ketosis so, instead of using carbohydrates for energy your body uses fat.

Digested carbohydrates convert to glucose (sugar), which is transported in your bloodstream. This glucose triggers the release of a hormone called insulin. Glucose cant be stored in the body so the body uses it for energy first, rather than using fat, which incidentally can be stored in unlimited quantities in the body (mostly on my hips and backside it would seem!).

Atkins argued that rises in insulin levels after a carb-heavy meal causes the blood sugar to fluctuate wildly, giving us short bursts of energy followed by periods of tiredness and hunger, whereas a low carb diet keeps the blood sugar levels more constant and so your energy levels also remain steady.

Eating a diet high in protein, fat and fiber means the body has less glucose to burn first, and so it starts to burn fat instead.

Once your body is using fat as its primary source of energy it will mean that you will start to lose weight.

To get the body into this fat burning mode foods that are high in carbohydrates have to be avoided during the first two weeks of the diet (the induction phase), after which time they are gradually reintroduced. Its all made a lot easier by using the food list to select the right foods which will induce ketosis, and therefore encourage weight loss.

If you want to know more about the science behind the diet and how it works, then take a look this page, What is the Atkins Diet?

For your motivation, take a look at this short video:

The diet is broken down into four distinct phases. These phases are there to ensure that you lose weight fast and safe. It also means that you wont be on the same restrictive phase forever! The food list for Atkins diet followers explains what you are allowed to eat in each phase.

This lasts for two weeks and is the most restrictive phase of the whole diet. You eat three main meals a day (or five to six smaller ones if you prefer) choosing items from the Atkins diet food list. There are a few basic rules you must follow.

* You should not go for longer than six waking hours without eating. This means you can choose how many meals a day you will need to have based around your working hours or lifestyle.

* Every meal should be made up of at least 120-180 grams of protein (four to six ounces). See the foods to eat during the diet induction phase for a list of high protein foods.

* If possible, include one tablespoon of oil, or a pat of butter, on your meat, salad or vegetables at each meal.

* Eat up to 20 grams of net carbohydrates a day from the Acceptable Foods List, you can find details of this diet food list below.

* Each day you can also have up to 120 g of cheese, 10 black or 20 green olives, half an avocado, 30 g of sour cream, or two to three tablespoons of cream, and up to three tablespoons of lemon or lime juice.

* It is recommended that you should drink at least eight glasses of water per day. Make those normal sized or big glasses, not too small.

* You are also advised to take a daily multivitamin tablet and some omega 3 oil (like fish oil or krill oil).

There is more detail on this first phase if you go to the Atkins diet induction page.

The OWL phase, where the net carb allowance is gradually increased to a point where weight loss is still ongoing. This is done by increasing your daily net carbs by 5g a day, so that you keep losing weight. If your weight plateaus or you start to put it back on again, youve added too many additional carbs!

Its a balancing game to find out how many carbs your body can take in and still be able to shed fat. You can use the Atkins carb counter to help during this transitional phase.

This phase starts when you are within ten pounds of your goal weight. Once again, you will start to increase your net carb intake as well as introducing extra foods until your weight loss slows and starts to maintain at the same level.

Here, you commit to a healthy lifestyle to keep the pounds off! You will still need to keep an eye on what you are eating, using the food list and Atkins carb counter will help you to do this.

I just wish that someone had written out an food list for me when I first began. Knowing what foods to eat would have made the first month or two a whole lot easier for me.

A trip to the food store would have been a treat and not the chore it would inevitably turn into. I would stand in the aisles and panic, not knowing what foods were on the Atkins diet plan, then Id pick up what I thought I could eat only to find out when I got home that it was not suitable for Atkins recipes.

Fortunately my steady weight loss kept me going, and I soon got the hang of the Atkins diet menu.

But you dont have to struggle like I did. Ive done all the hard work for you, just use the food list for Atkins diet followers that Ive compiled especially for all of my fellow weight loss friends out there!

The induction phase lasts for two weeks, it is designed to kick start your body into burning fat. All of the foods below are carb free and can be eaten freely.

* Meat

This means all types of unprocessed meat: beef, pork, lamb, veal, mutton, ostrich, reindeer, crocodile, kangaroo, camel and anything else you can find at your butchers.If the meat is processed you will need to check for any added carbohydrate, if you see it listed in the ingredients then either count the carbs or avoid it.

* Fish and shellfish

Any unprocessed. Haddock, tuna, cod, prawns, oysters, lobster, crab any, yes any fish and shellfish.

* Poultry, fowl and game

Any unprocessed. For example, chicken, turkey, duck, venison, pigeon.

* Fats

Butter. Oils (vegetable and olive). Mayonnaise (with no added sugar).

* Eggs

In any style, scrambled, deviled, fried, poached, boiled, etc. Hen, chicken, goose,duck all types of eggs are included.

* Cream

Single or double. Use in your coffee instead of milk (you can water it down first if you prefer).

* Drinks

Water, diet tonic, zero calorie flavored waters,tea and coffee. Caffeine should be taken in moderation, and decaffeinated is preferable.

* The following herbs and spices can also be eaten freely (as long as they do not contain sugar):

basil, cayenne pepper, coriander, dill, oregano, pepper, rosemary, sage, tarragon.

The foods on this Atkins diet food list all contain carbohydrates, so they have to be limited. You should aim for 20 g of net carbohydrate per day. And, 12-15g of this should be made up from any of the following salad and vegetables, this is known as the foundation list.

Remember that cheese contains carbohydrate. You can have 90-120 g of cheese per day. A 30 g serving of these cheeses contain the following net carbs:

Blue cheeses (0.7 g) Cheddar (0 g) Sheep or goat (0.03 g) Cream cheese (0.8 g) Emmental (1 g) Feta (1.2 g) Gouda(0.6 g) Mozzarella (0.6 g)

1 tablespoon portion of parmesan is (0.2 g) Two tablespoons sour cream (1.2 g)

Made without sugar. A two tablespoon serving of each of these contains the following net carbs:

Blue cheese (2.3 g) Caesar (0.5 g) Italian (3 g) Lemon juice (2.8 g) French (1 g) Ranch (1.4 g)

One serving of Splenda is equal to 1 g of net carbs.

Remember, you are trying to reduce your carbohydrate intake, so the following are banned during the induction phase.

Avoid: Legumes and starchy vegetables

This includes potatoes, corn, beans, pulses and peas.

Avoid: Grains

So no bread or anything that contains flour, including pasta and rice.

Avoid: Fruit and fruit juices

Fruit is very high in sugars.

Avoid: Alcohol

Contains carbs, and will weaken your resolve!

Avoid: Milk

Very high in carbs.

Avoid: Nuts and seeds (pretty much!)

Only to be avoided during phase one, and this is only because portioning is difficult to control!

Hamburger with low carb burger buns, see the recipe on the page with low carb burger buns.

So now you have a list of the foods you are allowed to eat in phase 1 of the new Atkins diet plan. But how do you use this list on a day-to-day basis?

Well, I have a print out that I keep in my purse (in fact I have several print-outs, one in the car, one at work, one in my kitchen- you get the picture, I find my life works a lot better when I use a list!), so when Im at the food store I can refer to my food list and make sure that I only buy foods I can eat.

Making yourself a grocery list before you go shopping is also one of my quick weight loss tips, it stops you from impulse buying all the junk that you dont really need there are no junk foods on the Atkins list! You can find more quick weight loss tips on this page.

If youve used the list, you should now be the proud possessor of a refrigerator full of foods you can eat, all you have to do is plan your menu from the diet food list.

What works for me is planning a whole weeks worth of meals in advance. This way I tally up the net carbs as I go along using the food list, so each day only adds up to 20g in total, 15g of this being from the salad and vegetable list. Then I know Im not going to accidentally go over my net carb allowance, preparation is another of my quick weight loss tips.

Just so as to be absolutely crystal clear about how the food list works, Ive given you an example of a typical days Atkins diet menu during phase one.

Fried bacon and eggs, 35 g mushrooms fried in butter (net carbs 1.2 g), one grilled tomato (net carbs 4.3 g)

Basil and coriander omelet with 56 g grated Emmental cheese (net carbs 2 g)

Fried chicken strips, 25 g cucumber (net carbs 0.5 g), 35 g iceberg lettuce (net carbs 1.25 g), two tablespoons blue cheese dressing (net carbs 2.3 g)

Bowl of cold, cooked prawns which have been fried in garlic butter made with one clove of garlic (net carbs 0.9 g)

Originally posted here:
Atkins Diet Food List All about Atkins Diet and Low Carb ...

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When you make a commitment to lose weight, you want instant gratification. You know deep down true weight loss takes time, but watching the pounds peel off slowly can be excruciating. A safe rate of weight loss is one to two pounds per week because this rate is more likely to lead to long-term lifestyle changes and prevent the loss of valuable lean muscle mass. Fast weight loss usually takes extraordinary diet and exercise efforts that may not be sustainable for the long run, but it can offer a needed jump start.

Your neighbor lost 20 pounds on the pancake diet and your sister drank only cucumber juice for a week and lost 10 pounds -- but chances are, if a weight-loss scheme sounds too good to be true, it is. Losing weight involves complex metabolic processes, but generally, if you eat fewer calories than you burn, you'll lose weight. When this deficit is between 500 and 1,000 calories per day, you lose one to two pounds in a week since a pound is equal to 3,500 calories. Fad diets often have you creating a deficit of significantly more to help you lose weight quickly -- but you feel deprived, starve and don't get all the nutrients you need. You don't learn good habits that help you sustain any weight loss you do manage and end up gaining much of the weight back -- and sometimes more.

Instead of relying on some quick fix, cut calories by ditching the obvious calorie offenders: soda, sweets, saturated and trans fats and refined, white grains. Trim portion sizes so that you consume just 3 oz. of lean protein and 1/2 cup of whole grains at meals. Have leafy greens and other vegetables when you need a snack or still feel hungry at dinner. Include a few nuts or olive oil dressing at meals to get some healthy fats. You'll still come in at a low number of calories, but with plenty of nutrition.

Muscle is calorie-burning tissue that you want to have on your body. Without adequate muscle, you look soft, feel weak and don't burn as many calories as your lean and taut friend -- even if you both weigh the same. When you lose weight quickly, your body loses lean body tissue. Muscle burns more calories than fat, so if you lose your muscle -- your metabolism drops. Losing more weight or even maintaining your new lower weight is nearly impossible without starving yourself because your body needs fewer and fewer calories to survive. Exercise, especially weight training, can stave off this loss of muscle even when you are dropping pounds. The Centers for Disease Control and Prevention recommends at least two total-body strength-training sessions weekly on nonconsecutive days, but you can add a third day for better results. Also aim to get in at least 150 minutes of moderate-intensity cardiovascular activity weekly -- 250 minutes is even better for weight loss.

You know you can't skip workouts when you're trying to drop a size. You should also avoid skipping meals. Not only can skipping make you feel hungrier at your next meal so you inhale everything in sight, but it can increase your stress levels. A 2010 issue of, "Psychosomatic Medicine" published a study showing that following a restrictive diet creates chronic psychological stress and makes the body pump out more of the stress hormone cortisol. The University of California and University of Minnesota researchers noted that the increased stress and cortisol can actually cause weight gain. Skipping meals adds even more stress and prevents you from losing the weight you so desperately want to shed.

If you base your weight-loss goals on the results you see on extreme reality shows, come back to your reality. Most people do not have seven hours a day to exercise and a nutritionist to monitor your every meal. Focus on how you feel and the way your clothes fit rather than solely on the number on the scale. Some weeks will be better than others, but don't let that discourage you. If your mind is so set on quick weight loss, you might lose sight of the other benefits you reap by eating a healthier diet and living a more active lifestyle, such as more energy, improved mood, better blood pressure and cholesterol levels and decreased risk of chronic disease.

More here:
Tips on Losing Weight Fast | Healthfully

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The benefits of a ketogenic diet are similar to those of other low-carb diets, but its more powerful than liberal low-carb diets. Think of keto as a super-charged low-carb diet, maximizing the benefits.

Turning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased, while insulin the fat-storing hormone levels drop greatly. This creates ideal circumstances in which body fat loss can occur, without hunger.

More than 30 high-quality scientific studies show that, compared to other diets, low-carb and keto diets result in more effective weight loss.

On a keto diet youll gain a new control over your appetite. When your body burns fat 24-7, it has constant access to weeks or months of stored energy, dramatically reducing feelings of hunger. Its a very common experience, and studies prove it.

This makes it easy to eat less and lose excess weight just dont eat until youre hungry. This makes intermittent fasting easy, super-charging efforts to reverse type 2 diabetes and speeding up weight loss. Plus, youll save tons of time and money by not having to snack all the time. Many people only feel the need to eat twice a day (often skipping breakfast), and some just once a day.

Not having to fight feelings of hunger can also potentially help with problems like sugar or food addiction, and possibly some eating disorders, like bulimia, as well. At least feeling satisfied can be part of the solution. Food can stop being an enemy and become your friend or simply fuel, whatever you prefer.

Ketosis results in a steady flow of fuel (ketones) to the brain, and you avoid big blood sugar swings. This often results in the experience of improved focus and concentration. Any brain fog will be long gone!

A lot of people use ketogenic diets specifically for increased mental performance. Also, many people experience an increase in energy when in ketosis.

On keto, the brain doesnt need carbs. Its fueled 24-7 by ketones, a perfect brain fuel for focus and energy.

A ketogenic diet controls blood sugar levels, and is excellent for reversing type 2 diabetes. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels and reduces the negative impact of high insulin levels.

As a keto diet may even reverse existing type 2 diabetes, its likely to be even more effective at preventing it, or reversing pre-diabetes.

How to reverse type 2 diabetes

150+ success stories

There are many studies showing that low-carb diets improve important risk factors for heart disease, including the cholesterol profile (HDL, triglycerides), while total cholesterol levels are usually impacted minimally. Its also typical to see improved blood sugar levels, insulin levels and blood pressure.

These commonly improved markers are connected to something called metabolic syndrome, and improvements in weight, waist circumference, diabetes type 2 reversal etc.

My health markers after 10 years on a keto diet

Keto can result in a calmer stomach, less (or no) gas, less cramps and pains, etc.

For quite a few people this is the top benefit, and it usually only takes a day or two to experience it. Learn more

Ketogenic diets can vastly increase your physical endurance by giving you constant access to all the energy of your fat stores.

The bodys supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to easily last for weeks or even months.

How to maximize endurance on a keto diet

The ketogenic diet is a proven and effective medical therapy for epilepsy that has been used since the 1920s. Traditionally it was used primarily for children, but recently adults have benefited from it as well.

Using a ketogenic diet in epilepsy can allow people to take less or no anti-epileptic drugs, while still remaining seizure-free. This reduces drug side effects and thus increases mental performance. More

The benefits above are the most common ones. But there are others that are potentially even more surprising and at least for some people life changing. Did you know that a keto diet often normalizes blood pressure, results in less acne, controls migraine, might help with certain mental health issues and helps with a lot more?

Follow the links below for more knowledge, stories and science:

Theres even science-based speculation that a ketogenic diet could increase longevity and help treat or reduce the risk of cancer. Its also being used as an experimental treatment for some people with Parkinsons disease.

Were always happy to receive stories from people whove used a keto diet to revolutionize their health. Weve been sent thousands of such stories, and we publish some of the most amazing ones over 250 so far for anyone to read.

Here are a few of them:

Keto and intermittent fasting: "I am completely blown away by the changes"

Reversing type 2 diabetes in only 2.5 months with keto and fasting

How Melissa lost 100 pounds with a keto diet, and kept it off for 15 years

A low-carb diet: Maintaining a 70-pound weight loss for five years

Continued here:
A Ketogenic Diet for Beginners - The Ultimate Keto Guide ...

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abortion

A procedure to intentionally end a pregnancy before a birth. Miscarriage is also sometimes called "spontaneous abortion," even though it is usually not intended.

Purposeful harm or mistreatment of another person, which can be verbal, emotional, physical or sexual. An ongoing pattern or cycle of such mistreatment or harm can characterize an abusive relationship.

In the context of sexuality, an abbreviation for asexual.

People older than you who probably drive you batty. Or, people whose age in years exceeds the legal age of majority; people considered to be adults by law.

A state or demonstration of fondness or care for someone, which may or may not be sexual.

The age at which a person is considered in law to be able to consent to sexual activity. Someone above this age who has sex with someone below it can often be charged with statutory rape, even if the younger person wants to consent.

When two people are of different ages or life stages, usually with a substantial difference.

A chosen or felt lack of gender identity.

Behaving in a pushy, forceful or violent way.

Acquired immune deficiency syndrome (AIDS) is a very serious and often deadly disease of the immune system caused by HIV. AIDS itself can not be caught from another person, but those with AIDS have HIV, which is sexually transmissible. AIDS requires medical treatment.

When a penis is inserted into and held by the anus while partners move their bodies as feels good to them for the purpose of sexual stimulation.

Sexual activity involving the anus. Anal sex may include stimulation with fingers, the mouth, a penis, sex toys, or other objects or body parts.

Oral sex for, on or to the anus.

The body, parts of the body, or physical structure of organisms like people, animals or plants.

Being neither distinguishably masculine nor feminine (or a mishmosh of both), in dress, appearance, behavior or identity, either by choice or by circumstance.

The external opening to the rectum, located between the buttocks.

Not having an interest in romantic relationships.

A state of sexual excitement and interest that sends messages to the brain which create physical changes and sensations, such as increased blood pressure, erection, lubrication, loosening of the vaginal or anal muscles, and increased physical sensitivity.

In the context of human sexuality, someone who either does not experience or has not yet experienced any sexual desires at all, or who has experienced/does experience sexual desires, but not a desire to enact them with other individuals.

To be self-assured, self-confident. To stand up for oneself in a positive, nonviolent way.

The state or condition of being independent and/or having the right to independence.

An imbalance in the vaginal environment, including pH changes, that occurs when different types of bacteria outnumber the normal, needed and healthy bacteria. It often requires some from of treatment, but sometimes will go away on its own.

Describes sexual play and/or relationships involving exchanges of power and pain. B = bondage, D = discipline and/or dominance, S = submission and/or sadism, M = masochism.

Made up of two things or parts; a system with only two possible options or parts.

Prejudice against bisexuality and bisexual people.

Any number of methods people use to intentionally prevent unwanted pregnancy, including the condom, the cervical barrier, the implant, the patch, the pill, the rhythm method, the ring, the shot, the IUD, spermicide and withdrawal.

A term for sexual orientation which either describes a person who can be sexually and emotionally attracted to both men and women or merely to people of more than one gender.

A stage of very early fetal development. If cell development continues and a blastocyst implants in the uterus, it will become an embryo and create a pregnancy.

A slang term for a state of vasocongestion that becomes temporarily painful. Called "blue balls" because in those with testes, discomfort is also felt there, but people with vulvas can experience this too, and discomfort then is often felt in the uterus or clitoris.

Our sense, awareness and perception of our body in appearance and function as it relates to our sense of self.

Glandular tissue, fat, connective tissue and skin on the chest.

Describes a person who is intentionally masculine in appearance, behavior, dress, identity or sexual attitude. Often used in relation to femme. Most often used in the LGBT community, but can refer to people of any orientation. However, some people see use of the word "butch" as an insult.

Describes someone who does not engage in sexual activity, usually by choice.

A birth control device which is inserted into the vagina to cover the cervix and prevent sperm from entering. Diaphragms, cervical caps and contraceptive sponges are kinds of cervical barriers.

The opening to the uterus, the bottom of which is at the back end of the vagina.

A method of keeping track of fertility by keeping careful notes on the dates of a woman's period, as well as her temperature and cervical mucus. This is often used by people who are trying to get pregnant but is NOT an effective birth control method, as it fails frequently due to fluctuations in a woman's cycle and the fact that sperm can live in a woman's reproductive tract for several days. Also called "fertility awareness".

A slang term used to describe either the hymen/corona or something which signifies someone has not done something for the first time. "Popping the cherry" often describes doing something sexual for the first time, even though with first-time sex, there are not usually cherries or the popping of anything.

A very common bacterial infection/STI. It can infect the cervix, urethra, testicles, fallopian tubes, and/or ovaries. It can also infect the throat when acquired through oral sex. Chlamydia requires medical treatment.

A surgical removal of the foreskin from the penis, most often done in infancy, and most often done because of cultural or religious beliefs, parental aesthetic preferences or concerns about health. In some cases, circumcision is done at other times of life and/or for medical reasons.

Describes people who have a gender identity which is traditionally thought to match their assigned sex, and thought to match many or most of the roles, behaviors and appearances culturally expected of that sex. For example, someone who was sexed male at birth and whose gender identity is masculine; who also feels male. Often used in relation to transgender.

Prejudice, discrimination and oppression based on social or economic status/class or perceived or assigned social or economic status.

In a sexual context, usually a word used to suggest not having any sexually transmitted infections. "Clean" is a poor choice of term, however, since it stigmatizes people with illness. Better choices are "negative," "clear" or "STI-free."

A sexual organ both external and internal on the vulva and inside the pelvis of female sex-assigned people that is similar to the penis, but serves no other known purpose besides providing sexual pleasure.

Various ways we express and share feelings or thoughts, such as through speech, written words or symbols, sign language, body language, touch or art.

The onset of pregnancy, marked by implantation of the blastocyst into the endometrium (the lining of the uterus).

A thin sheath or tube of latex or another material, worn over the penis during sex to prevent or reduce the risk of pregnancy and/or sexually transmitted infections.

To agree to do something or give permission. In the context of sex, a person is giving full consent/is consenting when they freely and actively agree to do something sexual with someone else; however, the person still has the right to change their mind at any point. A person is NOT consenting if they do not actively agree, have been forced or pressured in some way or are in a state where they are incapable of full consent (such as when asleep, under the influence of drugs or alcohol, or below the age of consent).

Devices, medications or behaviors used to intentionally aim to prevent pregnancy, including the condom, the cervical barrier, the implant, the patch, the pill, the rhythm method, the ring, the shot, the IUD, spermicide and withdrawal.

A method of birth control that consists of a spongy device filled with spermicide that provides a barrier at the entrance of the cervix.

A newer name for the hymen, a thin membrane without nerve endings that most female-assigned people are born with that is just inside the vaginal opening. It gradually wears away over time due to hormones, vaginal discharges, general physical activity, sex and masturbation and/or childbirth. It does not snap, crackle or pop.

The internal "legs" of the clitoris, which are within the outer labia (labia majora).

Oral sex for, on or to the vulva.

Heather's pug, Sofia.

Virtual (as in, not in person) sexual experiences or encounters which involve text conversations and/or visual exchanges via the Internet.

CMV is one member of a group of herpes-type viruses. It is an STI transmitted through body fluids, and requires medical treatment.

How well something works.

In a sexual context, a discharge of genital fluid, usually (but not always) as a result of sexual stimulation and/or orgasm.

During a pregnancy, the term for the developing cells of an organism until around eight-nine weeks after an ovum was fertilized. After this time, the organism would then be called a fetus.

A method of contraception used to prevent pregnancy after sex or rape has already occurred, rather than used before or during, like most types of contraception.

To put something into action: to actively do something, not just think or feel it.

The lining of the uterus.

In a sexual context, when a kind of sex involves someone putting one body part inside the body part of another person, such as with intercourse. Some people use the word "penetration" instead.

When a body part, such as the penis or parts of the vulva, becomes filled with blood and enlarges and/or becomes more firm.

Various areas of the body with a greater number of sensory nerve receptors than other areas, which people may find particularly sexually stimulating, such as (but by no means limited to) the lips, tongue, palms, fingers, feet, inner thighs, anus, nipples, neck, collarbone, nose, ears, armpits and/or the genitals.

Written, visual or other kinds of media either expressly designed to elicit feelings of sexual desire and/or which people use to elicit those feelings.

A steroid hormone found in the bodies of all people which has several jobs. Like testosterone, people often say it's responsible for things it doesn't usually have much to do with (like mood).

Something that is not divided or shared with others; which excludes others based on a given criteria.

Two tubes that lead from the ovaries to the uterus. If and when an ovum is fertilized by a sperm, fertilization typically happens within the fallopian tube.

Fertility awareness methods of birth control, achieved by charting of fertility, ideally daily via cervical mucus and basal body temperatures, and interpreting that charting to determine when fertility is most and least likely, then abstaining or using a backup method during most fertile times.

Oral sex for, on or to the penis.

A barrier method of contraception somewhat similar to a male condom, but inserted into the vagina rather than put on the penis. It has a flared base that sits on the outer parts of the vulva to hold it in place.

Describes something society associates with or attributes to women and girls or a state, experience or assignment of being female.

Describes a person who is intentionally feminine in appearance, behavior, dress, identity or sexual attitude. Often used in relation to butch. Most often used in the LGBT community, but can refer to people of any orientation.

A method of keeping track of fertility by keeping careful notes on the dates of a woman's period, as well as her temperature and cervical mucus. This is often used by people who are trying to get pregnant but is NOT an effective birth control method, as it fails frequently due to fluctuations in a woman's cycle and the fact that sperm can live in a woman's reproductive tract for several days. Also called "fertility charting" or just "charting".

In humans, the stage of prenatal development after an embryo, usually from about the eighth-ninth week after fertilization.

A term used to describe deep manual sex, where many fingers or a hand are gradually inserted into the vagina or anus.

What some people call sexual activities that are not intercourse which they may do before intercourse or as a "warmup" to intercourse, such as kissing, manual sex or oral sex. However, all kinds of "foreplay" can also be or are kinds of sex, and may sometimes be the only sex people choose to or can engage in at a given time, or altogether.

A loose tube of skin with nerve endings that extends from shaft of the penis to below the glans and which normally covers the head of the penis when it is not erect. Those born with penises are also born with a foreskin, but some foreskins are removed (circumcised) in infancy or later in life for any of a variety of different reasons.

A small fold of skin at the posterior (bottom) end of the vulva.

People who have a sexual relationship that is not romantic, but where they are also (and are supposed to behave like) friends. Often a casual relationship, but not always. FWBs may or may not be exclusive.

Rubbing against the body of another person -- usually with clothes on -- to express sexual feelings or seek out sexual pleasure. "Dry humping" is a form of frottage.

Friends with benefits.

A portion of the internal clitoris 1-3 inches within the vagina on the anterior (front) wall which can be sexually stimulating and which is often associated with female ejaculation.

In the context of sexuality, a word for sexual orientation which either describes a man who is sexually and emotionally attracted to other men, or a person of any sex or gender who is sexually and emotionally attracted to people of the same or a similar sex or gender. Often used alongside lesbian.

Characteristics that are seen or presented as distinguishing between male and female. Gender may or may not include assigned or chosen: sex, social roles, feelings, behaviors and/or presentation or appearance.

Discomfort with an assigned sex and/or gender and/or the gender norms and roles associated with either.

The way people externally communicate gender identity to others through their behavior and their outward, chosen appearance.

A person's own sense of whether and in what sense they feel they might be a man, a woman, a boy, a girl or gender nonconforming.

People who do not adhere to or who protest cultural rules or norms about dress, behaviors or activities for people based on their sex.

What is considered "normal" for a given gender or sex, even if it's not. These ideas may be widespread, or may be specific to a given group, area or historical period of time.

Describes someone whose chosen gender identity is neither masculine nor feminine, is between or beyond genders, which rejects binary gender, or which is some combination of genders.

Kinds of sex people have which involve the vulva, vagina, penis, testicles, anus and/or rectum or any immediate areas surrounding those parts.

External sexual or reproductive organs.

On the penis, the head of the penis. On the vulva, the external portion of the clitoris, beneath the clitoral hood.

G = gay, L = lesbian, B = bisexual, T = transgender. Additional letters sometimes added include Q = queer/questioning, U = unsure, I = intersex, P = pansexual, S = straight allies.

The organs that make ovum or sperm cells (the ovaries and testes respectively).

A bacterial infection/STI which can infect the cervix, uterus, fallopian tubes, urethra, mouth, throat or anus. It requires medical treatment.

An exam usually for those with a vulva/vagina that may involve any of the following: a visual exam of the genitals, a breast exam, a bimanual exam, a speculum exam, a pap smear, STI testing, birth control consultation and other education or healthcare services.

(Pronounced guy-na-coll-o-jist) A doctor that specializes in the health of the female reproductive tract. They may also be referred to as "OB/GYNs" or, informally, "gynos".

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If you're in midlife, chances are you've heard a lot about testosterone therapy for women. If you believe everything you read, supplementing with this hormone can improve your sex life, give you more energy, clear up your skin and help you run a four-minute mile. The reality, however, is far different. For example, testosterone therapy could cause acne, facial hair and a deeper voice.

While there is evidence that testosterone therapy can help some women with certain health-related issues, primarily sexual disorders, it most assuredly is not a wonder drug, and it is not recommended for most women.

First, a few words about testosterone. Testosterone is an androgen, or sex-related hormone. Although considered "male" hormones, androgens play important roles in a woman's reproductive cycle and overall health. Produced in your ovaries, adrenal glands and fat cells, androgens like testosterone have more than 200 actions in women.

Learn more about the signs of high testosterone in women.

One of those actions is to contribute to your sexual arousal. This is the physical part of sexthe "tingling" feeling that lets you know your body, at least, is ready for action. Desire, however, if the part of you that determines interest and makes you want to sneak up behind your partner and begin kissing the back of his or her neck.Because testosterone levels can fluctuate significantly and because women have relatively low levels of testosterone, testosterone tests will not necessarily indicate whether a woman's lack of desire or arousal is related to naturally occurring testosterone. However, studies do find that supplemental testosterone, delivered in the form of a patch, improves sexual desire and responsiveness and increases the frequency of sexual activity.

Unlike estrogen, androgen levels don't suddenly drop when you reach natural menopause. Instead, androgen production begins slowly falling in your twenties. By the time you reach menopause, you're producing about half as much as you made at puberty. However, your ovaries may still continue to produce small amounts of androgens even after menopause. Some studies show menopausal ovaries continue to produce testosterone; other studies show they do not. One thing is for sure: if your ovaries are removed or damaged, you will go into surgical or early menopause. Some women who experience surgical menopause report a drop in sexual desire and drive.

We're still not quite sure whether the reduced androgen levels that occur with aging are responsible for the loss of sexual drive some women experience as they age. What is clear, however, is that supplemental testosterone therapy improves some women's ability to become aroused and the intensity of their orgasms after menopause, particularly women thrust into sudden menopause.

If your health care professional thinks you might benefit from androgen therapyalso called testosterone therapyyou will likely be started on a very small dose and monitored carefully.

Keep in mind, however, that there is no FDA-approved form of testosterone for treating sexual disorders in women. Nonetheless, your health care professional can prescribe a testosterone product approved for other indications. Examples include compounded testosterone creams and testosterone patches, gels, creams or pills approved for use in men. They should only be given to women if doses are reduced considerably, and blood testosterone levels are closely monitored, which can be difficult to do.

There are few, if any, side effects from the small amounts of supplemental testosterone used to treat sexual desire disorders in women, although your health care professional should monitor you closely. You should also know that there is very little evidence about the effects of testosterone on women not taking supplemental estrogen, which is why your health care professional shouldn't prescribe androgen therapy without estrogen.

Bottom line: If your lack of sexual drive is affecting your relationship and/or your quality of life, talk to your health care professional about your options.

Want to keep track of your symptoms? Download a complimentary symptom tracker here

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The Reality behind Testosterone Therapy

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Testosterone is the hormone that gives men their manliness. Produced by the testicles, it is responsible for male characteristics like a deep voice, muscular build, and facial hair. Testosterone also fosters the production of red blood cells, boosts mood, keeps bones strong, and aids thinking ability.

Testosterone levels peak by early adulthood and drop as you ageabout 1% to 2% a year beginning in the 40s. As men reach their 50s and beyond, this may lead to signs and symptoms, such as impotence or changes in sexual desire, depression or anxiety, reduced muscle mass, less energy, weight gain, anemia, and hot flashes. While falling testosterone levels are a normal part of aging, certain conditions can hasten the decline. These include:

Millions of men use testosterone therapy to restore low levels and feel more alert, energetic, mentally sharp, and sexually functional. But it's not that simple. A man's general health also affects his testosterone levels. For instance, being overweight, having diabetes or thyroid problems, and taking certain medications, such as glucocorticoids and other steroids, can affect levels. Therefore, simply having low levels does not always call for taking extra testosterone.

Doctors diagnose low testosterone based on a physical exam, a review of symptoms, and the results of multiple blood tests since levels can fluctuate daily.

If your doctor diagnoses low testosterone, other tests may be considered before therapy. For example, low testosterone can speed bone loss, so your doctor may recommend a bone density test to see whether you also need treatment for osteoporosis.

Prostate cancer is another concern, as testosterone can fuel its growth. The Endocrine Society recommends against testosterone supplementation in men who have prostate cancer or have a prostate nodule that can be felt during a digital rectal exam.

In most cases, men need to have both low levels of testosterone in their blood and several symptoms of low testosterone to go on therapy.

It is possible to have low levels and not experience symptoms. But if you do not have any key symptoms, especially fatigue and sexual dysfunction, which are the most common, it is not recommended you go on the therapy given the uncertainty about long-term safety.

Even if your levels are low and you have symptoms, therapy is not always the first course of action. If your doctor can identify the source for declining levelsfor instance, weight gain or certain medicationhe or she may first address that problem.

If you and your doctor think testosterone therapy is right for you, there are a variety of delivery methods to consider, as found in the Harvard Special Health Report Men's Health: Fifty and Forward.

Most men feel improvement in symptoms within four to six weeks of taking testosterone therapy, although changes like increases in muscle mass may take from three to six months.

By Matthew SolanExecutive Editor, Harvard Men's Health Watch

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Treating low testosterone levels - Harvard Health

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Losing weighttakes dedication, motivation, and hard work. But you can make weight loss easier. There are easy tricks that can help you to slim down with less effort. Changing what you eat is the firstand most crucialstep. And along with exercise, it'll make reaching your weight loss calorie goal easier.

Ultimately, what matters for weight loss is how many calories you take in and how many calories you burn. Use this calculator to figure out how many calories you should eat to achieve your weight goal.

You can lose weight by changing how much food you eat, but if you change what you eat, the weight loss process gets even easier. Here are the diet changes that we suggest.

The next step in your weight loss plan is to change your drink choices. Cutting back on certain drinks can make a huge difference to your long-term weight loss success.

Remember, any of these healthy changes that you make to your diet, your drinking habits and to boost your daily activity level is going to make weight loss easier. Start with simple easy changes and build your program gradually.

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How to Make Simple Changes to Lose Weight

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Below are listed the normal blood levels of IGF-1, testosterone, estrogens, estradiol, estriol, estrone, progesterone, and DHEA.

Please note, all hormones decrease with age so most of the levels listed below are what modern Western medicine considers normal for age. This means they take into account the fact that without intervention the hormone levels in the body will continue to decline with age. Of course the decrease of these important hormones as we age plays a major role in the effects of aging.

Rather than focus on what is generally considered normal for age we in anti-aging and functional medicine focus more on the hormone levels that are required in order for the body of each individual patient to function optimally. Many times this means having a blood test level that is at the mid to high end of the normal ranges below.

IGF-1 Levels Used For Checking HGH

Once released by the pituitary gland human growth hormone remains in the bloodstream for only a few minutes before being taken in by the liver. For this reason measuring an accurate HGH blood level requires an involved and time consuming stimulation test that has certain risk factors.

Because IGF-1 (insulin-like growth factor #1) is released in response to HGH and remains stable in the bloodstream longer it is the test normally used for checking HGH in adults.

Below you will see two tables of values for DHEA sulfate. The first shows the difference in what modern medicine considers normal for age and what functional and anti-aging medicine considers optimum for bodily function. The 2nd table shows a breakdown of what the U.S. NIH considers normal. Notice the wide range in the values of the NIH and the difference in the standard and optimum ranges.

Please note: The reference ranges at different labs may vary and may be different than the ranges posted here. Your own lab report should show the correct normal ranges for your specific tests. Please consult your private healthcare provider.

Important Information About the Hormones That Decrease With Age

By Lisa Wells, RN

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Normal Hormone Levels In The Body - HGH-Pro

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Healthy, delicious, and simple, the Paleo Diet is the diet you were designed to eat. If you want to lose weightup to seventy-five pounds in six monthsor if you want to attain optimal health, The Paleo Diet will change your life now. Dr. Loren Cordain, the world's leading expert on Paleolithic nutrition, demonstrates how by eating all the lean meats and fish, fresh fruits, and nonstarchy vegetables you want, you can lose weight and prevent and treat heart disease, cancer, osteoporosis, metabolic syndrome, and many other illnesses. Incorporating all the latest breakthroughs in Paleo nutrition research, this new edition of the bestselling The Paleo Diet includes six weeks of meal plans to get you started on the Paleo path to weight loss, weight control, increased energy, and lifelong health.

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