Hi Meghan,

I suggest that you read "The Ketogenic Diet" by Lyle McDonald. I have been working my way through that book just to become more informed about the process our bodies go through during a ketogenic diet (the Atkins book is a good guideline to get started on a diet, but it is missing some of the background science information). As I understand it, Mr. McDonald recommends "carb-up" days occasionally. I haven't read far enough to get the details yet, but my friend is following that plan, and when he does a carb-up he concentrates on eating lean protein and whole wheat carbs.

Hope that helps.

Dave
__________________________________________________
stats, inspired by Ron

Male, 6'0" tall, 37 y/o

Starting weight, 4/19/10 (started Atkins) = 287
6/16/10 (finished Atkins book & joined Fitday) = 261
latest weight 7/15/10 = 250
mini goal (wedding) 9/4/10 = 235
ultimate goal for lifetime maintenance by 4/19/11 (one year mark, 100 pounds loss) = 187
This will be my lightest weight since high school!

Hi Michelle,
I have type 2 diabetes and low carbing is perfect for me to keep my blood sugar down.I'm new here and I'm learning to use all the tools on this website.I'm from Belgium.
Annie

[QUOTE=miche11ec3;8820]Hi,

Anyone following the New Atkins New you diet? I have been following a low carb diet for nearly 2 years and am down from a high of 212lbs. Have been yoyoing with 20lbs for the last 6 months or so. Before that I had years of low fat low calorie dieting and I failed to maintain my weight loss every time. 50 years of being fat is way too long.

I know this diet curbs my cravings when I get it right.

I have metabolic syndrome or insulin resistance. Hope to avoid becoming diabetic by cutting back on my sugar and starch intake.

Fitday is such a useful tool to see where my carbs and calories are coming from.
I dont eat refined sugar and flour, period. I am down 30 pounds and have 10 to go. Have been pretty much on a plateau for a month and got carbs up above 100 but still calories were below maintenance. I did not lose counting calories. Carbs are back down and I am exercising; gonna break that 190 milestone in a week and go to OUtback and eat the steak, salad and potato skin.
Let's be diet buddies. It helps me.

that is bad, bad bad

Meghan;
I don't do Atkins (not that I have anything against it) but I will try to answer some of your questions.

Canned tuna is a great no carb protein source. A typical 5oz can has 125 calories, no carbs and 26-35g of protein (depending on the brand, check the nutrition lable). Protein shakes are another good way to increase your protein. Look for one that is low in carbs and fat. I am currently using the Body Fortress brand from Wal-mart. I believe it is 26g protein, 2g carbs and 1g fat when mixed with water.

Some people thrive on the low carb diet, others are grumpy and have a lack of energy. I suggest you do induction and see how your body reacts. Counting calories for me is also an essential for weight loss but I personally try to severly limit my intake of simple carbs like white bread, white rice and sugar. My body just responds better when I do.

My diet is about 30-35% protein, 25-30% carbs and the rest fat (remember I am not a follower of the Atkins diet). Other on here have found the PCF ratios work best for them at 40%, 30%, 30%. There are some threads in the forums about optimun PCF percentages where you can get some other ideas. So at 30% of your 1200 calories carbs would be about 360 calories or approximately 90g.

Hope this helps, Good luck!!

i have been on atkins since march of last year. i lost 72lbs. i few times i went back to induction when i started to plateau. once i reached my goal weight - 115 lbs (the weight i was my entire adult life), i began introducing low glycemic index carbs - in other words, healthy carbs. helps maintain weight loss and is a very healthy way to eat. i wanted to lose more than my true goal weight - 120-125 so when the good carbs added more weight, i would be at my true goal weight. atkins can be expensive and food perishes quickly. if you aren't creative, foods can get boring as you eat the same things over and over. also, the things i tended to eat weren't as healthy as they could be. hence the intro of low GI carbs. the goal wasn't just to get back to my normal weight, but to be healthy again.

hope this makes sense lol
i am here if you need encouragement and/or ideas...

as long as you work to keep it healthy, it is a wonderfully successful diet.

JUST MAKE SURE YOU ADD A TON OF FIBER!! digestion could be a problem without it

It will always worry me that people consider a low carbohydrate diet as healthy. I don't doubt Atkins loses the weight and fast, but it is not sustainable. Whenever I choose to lose weight, I actually up my carbohydrates (water porridge and rye flour, by trial and error, appear to be my most successful weight-loss foods).

As an athlete who competes at a high level, I've found that physically you can't perform well without at least 50-60% carbohydrates. Lowering carbohydrates even as far to sub 40% has a noticably negative impact on my performance, and so I really don't find it to be good on my body.

Sorry, but going off of the Atkins Low Carb and then back on will defeat your purpose.
I lost 35+ pounds in 2004 on Atkins and managed to keep it off until this winter, when I baked and ate until I've gained 10 pounds. Not good. As of yesterday I am back on the (old) Atkins Diet. Works for me, but you definitely need to stay on low carb to allow your body to burn it's own fat. ... hang in there, it will work. BTW .. don't forget the supplements and vitamins.

Thanks RichardBuckner!

I did join atkins.com, I go to the forums there now as mlgibson494 as well. And I have, in a little over a week into Induction lost 14 lbs. Yay!! And it is easy, I'm never hungry, and I have continued with exercise. :D

I plan to do low carb the rest of my life, seems my healthiest choice. I appreciate the help!!!

(I did gain a pound back though, and haven't broken my diet. :( The only thing I did was have maybe a mouthful total of a rum and diet coke. A guy I played bean bags with bought it for me. I didn't want to be rude and he nearby. But after sipping it a few times I did walk around the corner and dump most of it out, ordered a water, and let the coke and rum get taken by the waiter)

Thank them profusely and say you are on a strict diet or have already eaten. Your body weight may vary 4 or 5 pounds a day depending on when your have eaten and gone to the bathroom. I weigh first thing in the morning after peeing. I gained a pound back and was on a plateau for 5 weeks; this morning I found that I had lost two pounds. I seem to know what foods to eat and what not. For the first time in my life I am enjoying lots of fresh green vegetables. God I want french fries, pizza, ice cream and donuts but have resisted, even a bite of brownie. When I break 190 (I am within .8 pounds of it) I will go to Outback, eat half of the steak and salad, eat the potato skin and give the rest away or take it home. When I break 180 I will have my first pizza in months. But this is the way I am now; I get compliments on how fit I look and my self esteem soars. I just finished another play and am putting it on the day before Halloween.
Keep the faith, live longer and look good.
Rick

Why do you suggest that Atkins is not sustainable? In fact, why did you even come to this particular forum page, which is about the Atkins diet, and throw out a vague accusation that it is unhealthy and unsustainable? There are lots of studies that provide hard evidence to the contrary. As a most extreme example, I encourage you to take a look at the diet of the Inuit natives in the arctic. Theirs is a diet comprised exclusively of fat and protein, and their lifestyle is a very rugged one, requiring plenty of "athletic ability" for survival. Nobody here will deny that a high carbohydrate, low fat diet will also work, but we choose to manage our weight loss via ketosis rather than glucosis. This method also provides the added benefit of reducing blood glucose level for those of us with metabolic syndrome, prediabetes, or full-blown diabetes.

There are plenty of other forum pages for low fat, high carbohydrate diets, and those of us who have read Dr. Atkins book are more than familiar with the vague accusations of this diet being "unhealthy and unsustainable." The diet defies conventional wisdom, and that is ok by us. I encourage you to find one of those other forum pages instead of coming here and trying to discredit an eating plan which many of us have found to be very effective. You might feel less energy when you lower your carbs, just as all of us did in the beginning stages of the diet. Once in ketosis, this lack of energy dissipates as our bodies begin to use protein and fat as its energy sources. In my own experience on the Atkins diet, I have more energy and a more consistent alertness throughout the day than I have ever had. I also have more energy and have increased my swimming longevity to over 90 minutes continuous (a threshold that I had never come close to before). Your personal experience is not necessarily relevant here in the vague sense that you have provided it.

Dave
__________________________________________________
stats, inspired by Ron

Male, 6'0" tall, 37 y/o

Starting weight, 4/19/10 (started Atkins) = 287
6/16/10 (finished Atkins book & joined Fitday) = 261
latest weight 7/15/10 = 250
mini goal (wedding) 9/4/10 = 235
ultimate goal for lifetime maintenance by 4/19/11 (one year mark, 100 pounds loss) = 187
This will be my lightest weight since high school!

I bought NoSalt at the grocery store to get potassium. It is not yummy at all, but it's easy enough to force myself to take about 1/4 teaspoon of it a day and it's all postassium.

I don't know how much it's helping with my fatigue issues though. I don't think they are necessarily related to doing Atkins, since I was like that before I started.

A skeptical doctor is proven wrong
 

OK folks, today I had a followup visit with my doctor after three months of Atkins. As I mentioned in a previous post, this is the doctor that didn't want to change my diabetes or blood pressure medications when I started the diet. He also commented that he believed Atkins was a bad diet for me and that I should see a dietician.

When I went in to see him today, I didn't say anything about the diet until he had a look at my bloodwork. Then I told him I was doing a ketogenic diet, but I was careful not to mention Atkins because I have a feeling this guy is someone who was fooled by some of the bad press Atkins used to get.

First things first: my weight. He was positively incredulous that I had lost nearly 40 pounds since I saw him in April. He had to look back at the scale and ask me again if I really lost that much.

Bloodwork - He was also very impressed with my blood results. My glucose and A1C readings have come down to non-diabetic levels and my overall cholesterol was only 1/3 of the reading I had in my first bad blood test back in December. He cut my glucophage dosage in half and said that he may just take me off it altogether if this trend continues. The only bad things from today's visit were that my blood pressure is still a little high. I attribute this to the fact that I am a smoker who drinks a lot of coffee. Those are things I will address in due time. Also, in spite of the fact that my overall triglycerides were down by 2/3, by LDL was slightly elevated. He said that, in light of the fact that everything else had improved, he wasn't terribly concerned with that, especially not while I am still losing weight. If the LDL is still high after my weight has normalized, he might want to put me on cholesterol meds. If that becomes necessary, I am hoping to at least be off of the glucophage first.

Overall, a great doctor's visit with great blood test results. Let's hope that I have created a convert and convinced this doctor that a ketogenic diet is beneficial to a t2 diabetic.

Dave
__________________________________________________
stats, inspired by Ron

Male, 6'0" tall, 37 y/o

Starting weight, 4/19/10 (started Atkins) = 287
6/16/10 (finished Atkins book & joined Fitday) = 261
latest weight 7/21/10 = 248.5
mini goal (wedding) 9/4/10 = 235
ultimate goal for lifetime maintenance by 4/19/11 (one year mark, 100 pounds loss) = 187
This will be my lightest weight since high school!

I use Mrs. Dash's instead of salt; it had potassium in it but do not know the amount. I do not take a multivitamin/mineral; I get more than enough eating the healthy foods. I do use D, E, B1 and thiamin when they appear low in the nutrition intake report.

I am off of OWL (started new Atkins May 7). Still keeping my carbs down and losing slowly. I was on a pleateau for nearly a month but broke the 190 milestone yesterday at 188.2. 10 more pounds to go. I really have to watch popcorn, peanuts, cereal (I have only eaten puffed when and puffed rice). I have had two 2 oz pieces of whole wheat bread since I started the diet. About once a week I eat over 2,000 calories, other days below 1,850. When I do not go the the gym regularly I gain a pound or do not lose. I am sold on the gym and will buy a year membership. It is $0.75 a day and they have two pools, spa, steam room, free classes and all of the equipment you can imagine. The people are nice too. I will have body measurements tomorrow.

So...I hope this is the beginning of a new life. I can see my toes and get into old clothes. I feel lighter and brighter. If I get hungry I eat pork skins and butter or veggies. I have actually gotten to like them.

Good luck to all of you.
Rick

I am continuing slower but constant weight loss on the premaintenance phase. I have been able to go up 5 pounds on the exercise machines at the gym. I have lost 35 pounds and am within 6 pounds of my target weight. One the treadmill going 3 miles in an hour and climbing over 1,000 feet, my HR has dropped from 135 to about 103. I am carefully monitoring and balancing my nutrition intake. My blood sugar is normal and my cholesterol is out of the normal range on the low side. My body measurements have dropped except for my biceps. People stop me and comment on how fit I look. I got off of the month long plateau just by keeping on keeping on as my body readjusted. I am up to over 2,000 calories per day and around 65 net carbs. Today I ate my first one ounce mini blueberry muffin in 3 months--mmmmm good. I have added back some fruits and crispy rice cereal, one breakfast of oatmeal and raisins. The New Atkins diet works. All of my diet buddies have left me; I am on my own. I am writing and producing plays and very slowly making new kinds of friends. I will live to be 100 and make positive contributions to life.
Rick

Richard,
Glad to see your update. I was just wondering how you were doing. Like you I had difficulty convincing my doctor that Atkins *can be* a healthy way of eating but finally, after interviewing several doctors, found one who agrees that it is just as healthy as other diet options...and my blood tests backed it up.

I know that Atkins works. I lost 70 pounds...and I've kept it off for 8 years because even though I wasn't eating as low carb as I should've been for the last 8 years, I was always conscious of my carbs. If I gained even a pound of that 70 back, I would immediately start watching my carbs.

Whenever people started trashing Atkins with "sure, but when you go off it, you'll just gain the weight back" my response was "Yep...just like weight watchers, jenny craig, counting calories or any other 'diet' out there. Stop doing it and you'll gain the weight back."

.

Charlotte,
You may not be able to sustain it but that is not true of everyone. I went on Atkins 8 years ago and lost 70 pounds. I've kept it off for 8 years by continuing to eat a low carb diet. It's definitely sustainable.

The only thing you've said that is true is that Atkins is not right for you. This does not logically equate to Atkins not being healthy or sustainable.

.

My .02 cents on cycling in and out of a low carb WOE like Atkins...doesn't work for me.

As long as I keep my carbs below 35gm per day, I have no cravings and I lose weight. As soon as I up my carbs closer to 100, I start craving carbs again and my weight loss stops. I am very successful on a low carb diet. Lost 70 pounds and have kept it off for 8 years...but once I get those carbs back in my system, the only way I get them back out is to go through the hell of the induction phase again (headaches, fatigue, etc.). Not worth it for me.

You bet. Down to 183 on bathroom scale.
Rick

I am glad to see that there are more and more threads on Atkins. I am within a few pounds of my target and still losing. I feel so much healthier. People say, "Hey, you have lost wieght," or, "You are looking fit." It is almost as good as sex. Almost.
Rick

Question for the Atkins experienced people: why are the endulge bars (like the caramel nut chew) not appropriate for phase 1 if they only have 2 g net carbs? Is there something besides the net carbs we should watch?
Has anyone had one of these bars and checked whether it takes you out of ketosis?

I just think that not everyone can successfully cut carbs to the Atkins level long term. I know there are people who do it well, and I know it can really work for those people, as you've obviously proven. But for me, I had real difficulty after a period of time. I just could not do it anymore. Any diet that is nutritious and helps produce weight loss, will also be maintainable if a person does exactly what you described - go right back on it just as soon as a pound is gained.

I feel that it really is about finding the type of diet that is based on what you can do long term because ultimately that is what will be required no matter what method you choose. Congratulations on your fantastic success. 8 years is an outstanding acheivement. wow!

Down to 181 on bathroom scale, within 1 pound of target; lost 40 pounds since May 7 and stronger than ever on weight machines at the gym. I generally feel great. Some days I eat 100 net carbs or over, some days 25. If I eat a quesadilla or cobbler one day I back off the next few days. Some days I eat rice crispies or puffed wheat. It seems that I am getting away with it. I am getting a little tired of the greens but enjoy them much more than I used to. Generally I am hungry only at or near meal times. Fortunately in California supermarkets there is a variety of fresh and canned greens and I eat celery and cream cheese almost every day. My GERD has almost disappeared and my vertigo upon arising due to lazy arteries has improved. I look forward to trying mountain hiking and cross country skiing again. I will renew my athletic club membership that I paid for only for the summer for a year. My cholesterol is off the scale low and blood sugar normal and stable. New Atkins is a great diet. Good luck to the rest of you and keep on keeping on, keep the faith, don't quit, you can do it too.
I am writing plays and plan three productions next year. I maintain my house, yard and cars and am even doing my own auto body repair and painting.
Rick

Help Me with Atkins
 

I've started doingatkins and I want to msakesure I'm doing ti right! I'm so scared im making unknown mistakes. What kind of meat should i eat since I'msupposed to eat lots of fat?

Also, what percentage of my diet should be fat? carbs? Protein?

In the book The New Atkins if you start out in induction it is 20 net carbs....

I eat tuna, beef, chicken, turkey, bacon, pork chops, ham.....

I don't really know the ratio....

I'm sure someone will be along soon who has the ratio for you. Honestly if I have to worry about figuring out the ratio I won't do it. If you have the book it makes the diet a lot easier to understand.

Good luck to you!!!

The original Atkins is 65% fat, 30% protein and 5% carbs. They call it a "high-fat, adequate protein, low carb" diet. I'm not an expert, but what I've learned about Atkins and more ketogenic diets in general is that the more you increase your % fat (relative to proteins and carbs) the more "ketogenic" the diet will be, and therefore the more you will burn fat. So if you eat 75% fat is even better.
It sounds weird, but think that Atkins is the less ketogenic diet of all!
If you have troubles pushing the fat % up (I do in fact have troubles) what you can do is decrease the protein portions and add butter, mayo, heavy cream to your dishes.
Hope this helps. I'm sure more experienced people will give you more answers soon!

Here's what helped me on Atkins
 

They do allow you unlimited amounts of certain veggies - which I needed for fiber in my diet. I ate at least 3-4 cups of them a day. Second, the most important part of this as well as any diet is to drink plenty of water. Again, Atkins recommends regular exercise. I did like lunches of tuna and cottage cheese, dinners with a steak, aspargus and even acquired a taste for soybean made bread, pizza and pasta. I missed some of my carbs and fruits in the beginning - but did add a little of them latter. I actually lost most of my weight quickly on this diet. Keeping on this manner of eating for life has been my most challenging part. :confused: I have had medical needs for more fiber, more carbs, etc than the Atkins diet allows - so I have had to adjust.

I aim for 60-65% fat, 30-35% protein, and 5-10% carbohydrate.

Of course, the most important thing to focus on during induction phase is to limit your carbs to 20g and make sure that at least 12g of that comes from green leafy vegetables. As you progress, you are also going to want to start paying attention to your protein and calories. In my case (6'0" male), I try to keep my protein between 90-190g (usually ends up at 120-160g) and my calories around 1800 (book calls for 1800-2200).

As someone else also mentioned, be sure you drink LOTS of water. I aim for a gallon a day, and I found that if I go a couple days without enough water, I start to get side aches. Also be sure to get a good multivitamin. In one of the Atkins books (not the most recent one) they actually gave a list of all the ingredients in the Atkins brand multivitamin and I found that GNC Mens Mega was almost identical for half the cost.

Best of luck!

Help! Help! Atkins Woes!
 

I am currently a poor college student trying to save as much money as I can due to expensive EXPENSES and really dont't want to buy ANOTHER atkins book like the one I have now tells me to do. I'm trying out Atkins diet and have been on it for about a week without results. I first started with a lot of protein (about 50-60%) then heard I should be eating more fat so now I'm eating about 65% fat with usually no more than 3-5% carbs. Does eating over the amount of the calories I burn hinder my diet? Also, my carbs come from some of the meats I eat like sausage but I never go over 20 grams a day. I'm seeing no results. Also, Does anyone have an example of a day on Induction that does NOT contain bought atkins products because I cant afford those and want to see if I'm eating right.

Hello. So you should check out Atkins.com. There are recepies and an Induction week menu that you can follow. Also, you should only be eating "good" fats. Nothing fried in oil, dont even cook your food in oil. Use a pan spray and add the oil or butter after its cooked. Also, yes you should only be eating the calories for your body i.e I am an mildly active woman I should only be eating 1500 calories a day. Go to the website, I spen two days looking at it. I was very helpful. I plan on starting it next week. I am about to finish my HCG dies and phase 3 is more or less the atkins diet. Good luck!

Just checking in on the Atkins board here. Today marks an important milestone in my weight loss journey. As of this morning, I have reached the half-way point and lost 50 of the 100 pounds that I set as a goal.

I started Atkins in mid-April and since then not only have I lost 50 pounds but also brought my triglycerides, glucose, A1C, and blood pressure from highly elevated levels down to normal. This nutrition plan has been a life-saver and probably saved me from the heart attack I was headed towards.

Go on line to the Atkins web site, they have great meal plans for induction that really dont require Atkins products plus it gives you a total carb count for the entire day if you use the menue planner portion.... its under induction then under how to do induction right... i still find buying all the required ingredients is a bit expensive, but much cheaper than boxed stuff. good luck!

I am doing an extended induction phase because I am tolerating it well and because I have so much weight to lose. Since April I have lost 50 pounds, and I have never bought an Atkins brand product (except for the new book). If you already have an older version of the book and don't want to spend the money on the new one, that old one should work just fine coupled with the information on the atkins website. I aim for 60-65% fat, 30-35% protein, and 5-10% carbs (ensuring that I stay under 20g and that I get at least 12g a day from green vegetables). I also try to get between 90-190g of protein and keep my calories between 1800-2200 a day. Finally, I try to drink about a gallon of water a day.

I wouldn't worry about the fact that you haven't seen any results in the first week. If you got to the point of one month with no results, then I would say you are probably doing something wrong. But, it could be that your body is not in ketosis yet after the first week. Personally, by testing with ketostix, I discovered that it takes at least four induction days for my body to enter ketosis.

Here is my menu from a typical day:
1 cup scrambled egg and sausage mixture
3 to 5 cups of coffee with creamer powder and sweet&low
1 cup raw broccoli
1 cup raw cauliflower
6 to 8 oz beef, fish, chicken, or pork
1 cup cooked spinach
two 1/4 pound ground beef patties
2 oz cheddar cheese
at least 2 liters of water
2 diet pepsis

I usually try to stay on the lower end of my calorie limit, that way if I get hungry in the evening there is still room for a snack like a hard boiled egg, some pork skins, or a cheese stick.

Hope this helps and best of luck!

ive done atkins for 2 weeks to give it a try a few months ago and lost .5 -1lb a day by only eating 30grams of carbs a day....ate tones of just any kind of meat..


started again on friday and lost 2.3 already

http://www.bodybuilding.com/fun/sclark91.htm
 

I attached this link to assist you in finding answers. The Atkins diet is an overly simplified version of this diet. Atkins induces your body into a state of ketosis. Ketosis is the state in which your body no longer uses glucose for fuel and utilizes ketones to pull your fat stores as your body's fuel. This diet utilizes fats as 65% of your caloric intake, 30% calories from protien, and 5% from carbs. One day a week you have a carb up day to restore your glucose.
Now the reason I mention this is due to the misconceptions of being able to eat whatever you so choose on Atkins as long as there are no carbs. This is bad thought to have and may serve you some injustice. Please research this diet and you will receive a lot of the answers to questions you may have.

Also, a simple answer to your initial question. Cheese, oils, fish, and other naturally fatty but healthy foods will assist you with increasing calories and eventually achieving your goals.

Good luck

Still on Atkins
 

Anyone out there? I'm still finding my way around this site. Love it so far but I am limited on time I can be on here. Feeling real good and following to a "tee" - trying to track every carb - eats lots of veggies and lots of water - and write it all down.

Exercising too...building up slowly - right now 35 situps/leg-raises and 10-30 minutes on the bike or walking fast....

feelin' good!

trying atkins-a little long but my story
 

I started Atkins on 2/10/11. I had started the new Weight Watchers Points Plus on 1/1/11. I knew the old WW didn't work for me-always hungry, cheated after a week or so, etc. Was hopeful about the new PP w/free fruit. Lost 5 lbs. in 3 weeks, got so sick of fruit, plus was hungry much of the day-and deprived on so little fat. Gained back 2. Never tried Atkins, but have had success w/South Beach before.

I am not craving food, SO much less hunger (less even than on South Beach) I feel better, waiting to get past the first week symptoms, but have lost 4.8 in 3-4 days.

I need to lose about 25-30 lbs. Age 59 so I know I will lose slower but hoping I have success this time.

Induction
 

Hi fellow Atkiners,

I'm going to start somewhat of an induction. I will be limiting carbs but 20 grams is a little low for me. I'm struggling with the last 10. My motivation seems to nose dive in the late afternoon and evenings.

I hope by checking in with some people I can stay motivated.

I know what you mean Suelaine - I'm 49 and it is harder as the years go on.

Keep motivated!!

Hi Lowcarbers
 

I've been following Atkins since the end of the year - am down 20lbs (though it's up and down a bit these last couple of weeks) and have lost 5 inches from my waist! (I checked it 3 x!!!) - I'm happy as can be and will be content to plateu throughout the rest of this month and then start losing again. I have another 17 to go!

Carry on, carbolators.:D