too many veggie carbs???

[kram95]

Well this is week 2 cheat free.I weighed myself which I know I should NOT have.But,I did.I know I should be happy about losing 5lbs.I know I shouldnt be greedy but I think I have been consuming to many veggie carbs.For example Saturday I fixed a head of cabbage and munched on that all day long.Maybe I should replace veggie carbs with protein if I get hungry.I know I should know better since I have done this before.Any input out there on to many veggies?My mini goal this week.Drink LOTS MORE H2O.

[Sarah1341]

Re: too many veggie carbs???

5 pounds is a great loss!

Something things that will help us to help you: how much weight do you need to lose? Post an example of your daily menu.

If you are only eating cabbage, you should think about branching out and trying some of the other veggies on the induction list. Are you tracking how much of the cabbage you are eating and counting your carbs for it? There are also limitations to how much you can have in a day (one cup of type "a" veggies and two cups of type "b" veggies.

If you go to the 14-day induction board, there is a sticky at the top re: acceptable foods and how much you can have. I would suggest that you read over this, just to help you along.

I find that if I'm not diligently counting every single carb I take in, I tend to stall.

Good luck!! Oh, and make sure to drink lots of water

[Sarah1341]

Re: too many veggie carbs???

Ok, the list is actually on the low carb FAQ sections, but here it is:

These are the foods on the Atkins web site.
Note: Bars, shakes and other low carb foods are not included in the foods as listed on the "How To Do Atkins" part of the website. If you chooose to use them that is your personal choice. If you aren't happy with your weight loss then stop eating those foods and see what happens. There isn't any way to redo your induction because the opportunity is already used up. Make educated decisions about any food you put in your mouth while doing induction and any other phase of Atkins. Know those carb counts before you eat it. And for those that don't bother to read the book, liberally doesn't mean stuff yourself, it means eat enough to satisfy your hunger and stop.

Acceptable Foods

These are the foods you may eat liberally during Induction:
all fish, all fowl, all shellfish, all meat, all eggs

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats and some fish may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION

Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semi-soft aged cheeses*, including:

cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer's cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese but check the carbohydrate content.

Vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
moche
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

crumbled crisp bacon
grated cheese
minced hard-boiled egg
sauted mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.

Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science's statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low.

We discourage the use of aspartame (marketed as NutraSweet and Equal) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener.

The Atkins preference, however, is sucralose (Splenda), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don't forget to include the amount in your daily totals.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:

Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.

Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can't take time for a meal or need a quick snack. More and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things:

Not all convenience food products are the same, so check labels and carbohydrate content.
While any of these foods can make doing Atkins easier, don't overdo it. Remember, you must always follow The Rules of Induction.

(originally posted by 2big4mysize)

[julirama723]

Re: too many veggie carbs???

First off, there are worse things you could eat than cabbage!

It IS best, however, to eat your veggies with protein and fats to prevent spikes in blood sugar. If you just eat carbs by themselves, even if they are veggies, there isn't anything in your meal to satisfy you. Protein fills you up, and fat keeps you satisfied.

So next time if you want to eat cabbage, have it with a slice of cheese and some pepperoni, or stir fry it with chicken in oil...just add fat and protein. It will help out immensely!

[kram95]

Re: too many veggie carbs???

Thanks yall for the help.I know I know better...lol...I guess at least It wasnt worse carbs that I cheated with so I guess since I ate to much cabbage technically that was cheating If I knew I was wrong when doing it.

This week I will do better.

Back to the H2O thing.I absolutely LOVE Water.(and coffee) only 2 things I drink.But for some reason this time I seem to be pushing myself to drink my water.I dont get it.

I remember last time on Atkins I drank over a gallon a day.It made me feel awesome.My skin as well felt better then it ever has.

Oh and a reply to Juli I did eat chicken with the cabage just had the rest of the cabbage for a snack.
I know that wasnt good.Also It was just one day with the cabbage the other days there was brocolli and another was cauliflower.I also enjoy green beans fried in the skillet with burger patties.

Ok I will not only drink more h20 but I will limit my veggies and add fat and/or protein.

Thanks Everyone!

[Sarah1341]

Re: too many veggie carbs???

You are doing great Kram. I wouldn't title over indulgence in cabbage a cheat . No matter how you look at it, you lost 5 pounds and that is awesome. You weigh 5 pounds less than you did two weeks ago. Just a few things to keep in mind. Good luck!!

[Grant]

Re: too many veggie carbs???

Another good thing you did with your "cheat" was take all day to eat the cabbage. One thing people have a tendancy to do is save most of their veggie carbs to eat in one meal (like a salad at dinner). Although you may still be eating the right amount of carbs you are loading them all up at one time which makes it much more likely that you will cause a blood sugar spike. Since it looks like you spaced it out, it made much less impact.

[boonie stomper]

Re: too many veggie carbs???

Might I suggest going to www.fitday.com and entering foods into a free account. You will not only see how the carbs add up (subtract grams fiber for net carb total) - you will see the percentage make-up of you day's menu. You are looking for 65% fat, 30% protein and 5% carbs during the induction phase.

Hope that helps; good luck!