New to Atkins, some questions

[janejane]

Hi all.

I'm starting my Atkins Induction 11/12 and I was wondering if you had any tips or personal fav foods. Also, I'd like to lose about 45lbs total. I'm going home for xmas, which is about 43 days away, and while I know I can't lose it all, and I know everyone is different, how much do you think it is possible to lose. What has your average rate of loss been?

Thanks!

[not2late]

Re: New to Atkins, some questions

Hi all.

I'm starting my Atkins Induction 11/12 and I was wondering if you had any tips or personal fav foods. Also, I'd like to lose about 45lbs total. I'm going home for xmas, which is about 43 days away, and while I know I can't lose it all, and I know everyone is different, how much do you think it is possible to lose. What has your average rate of loss been?

Thanks!

hi and welcome!

First off, make sure you read Dr. Atkins New Diet Revolution 2002 edition because that book tells you everything you need to do for this diet.

Secondly, read through the stickies at the top of this forum. Print out the wallet-sized Induction Acceptable Foods list so you have it with you at all times (eating out, shopping, etc.). It will take the guess work out of knowing what you can and can't eat during Induction.

Thirdly, as you said, weight loss is very individual. Moreover, fat loss isn't just measured with the poundage on the scale. It's also measured by the inches of fat lost from your body. In fact, Dr. Atkins wrote that the loss of inches represents the emptying of fat from the cells in your body. So don't get hung up on the number of pounds. You can lose 3 pounds of water overnight, but if you don't lose fat, you're still fat.

Typically, you can expect to lose 5-10% of your body weight during the first 14 Days of Induction. Weight loss after that time will depend on your metabolic resistance to weight loss, your level of exercise, your age, your sex and your general metabolism.


If you want to get the optimal results from the Atkins Diet, the best advice I can give you is to be strict about following it: no "one bites" of this or that, no slacking off with the exercise, no trying to con yourself into thinking that eating 15 chocolate chips won't hurt your diet because you're eating below 20 net carbs. Do yourself a favor and give this diet your best effort.

[tabekat]

Re: New to Atkins, some questions

welcome janejane - good luck to you on your Atkins journey.

No one can predict how much weight you would lose.
There are too many variables. I lost 11 pounds on a clean induction.
Tips: drink your water
read the DANDR so that you truly understand the science behind the Atkins lifestyle. this lifestyle is nothing like calorie counting or low fat diets and you can't fake your way through it.

be sure to get a taste of butter and fat everyday. this sends a chemical signal to the brain that it is safe to release your fat stores.

stay away from the scale. it is entirely possible to go down sizes without the scale changing. it happened to me. allow your body to set its own time frame for weight loss.

never go hungry

spend lots of time at the ADBB - long term friendly Atkins experts here.

plan ahead - take appropriate foods with you, and figure out ahead of time what you are going to eat when others are eating high carb treats.

learn to make the mock danish.

cook! make new recipes all the time and you won't get bored. if you do a search on the internet for low carb recipes you will see a wide variety of great choices.

favorite foods: mushrooms stuffed with sausage and cream cheese, sliced jicama instead of potato chips. pepperoni with melted mozzerella on top. homemade cauliflower and broccoli soup, little smokeys, quiche, prime rib, crab, shrimp, scallops, fish, fish, fish, raw veggies, like radishes, turnips, green peppers

[Elizellen]

Re: New to Atkins, some questions

Good suggestions from Not2late and Tabekat - if you follow them you will soon be a big loser.
I would add this - take measurements of the various parts of your body now if you haven't already done so.
I didnt till quite a way into my Atkins journey and so regretted not knowing exactly how my shape has changed.
Also you will have times when your scale figures stay still or even rise (if you do a lot of exercising) but your body will be shrinking and your clothes be fitting better - and if you can see by the numbers that Atkins is still working its magic you will be less inclined to get despondent about it.

[Becky Sue]

Re: New to Atkins, some questions

It is hard to say how much you will have lost by x-mas, but you will be on your way. You will have the best Christmas ever. This will be the best gift you recieve and you did it for yourself!
Just do your clean induction to get your optimal results.
Can't wait til the holidays to see just how slim you are.
Happy Low Carbing!

[Elsie150]

Re: New to Atkins, some questions

Lots of good advice here. The only thing I can add is not to get discouraged if the scale does not move. If you are sticking to the plan and doing it by the book I gurantee that you will weigh less than you would if you didn't. So stick to it no matter what...no cheats!

[Dee4811]

Re: New to Atkins, some questions

Hey all! After seeing this site and hearing all stories of weight lost and healthier eating I have decided to be an atkins-er! I managed to gain 30lbs in 9 months after I graduated from college from being less active (don't walk 5 miles a day anymore ) and eathing unhealthy. I have read a lot about Atkins, both good and bad, and understand the basic rules and concepts. For a clean introduction I am aware of what one can and cannot eat--and if I want to stay on induction till I lose 25 of the 30--that's ok right? I do have a couple questions--One: being my body is not used to fat--I grew up eating ff butter and skim milk. Neverless I load down on carbs and processed foods. I find eating Atkins approved food = alot of fat and alot of sodium. Here is my stats for the first day: 1475cl 137.5protein 95fat 14.5carbs 3800sodium!!!

Am I having to much Sodium (making sure I drink a gallon of water a day.) It's hard because I don't eat red meat or pork---though thinking of trying pork rinds...they are no carb right? Where does one get them and how much do they usually cost---I know I have seen them in gas stations....
Also I am on a new exercise program. I usually work out 5x a week burning 800cl each session. I am going to focus more on weight lifting and less on cardio. It's an intense 13week program, and I was wondering if anyone has had problems with Atkins and intense exercise. Perhaps the best meal to eat before & after u workout? I know dairy is really bad after you work out. What does everyone do for enegy since we can't drink caffine?
Last question is about actually loss in size. I hear on atkins u lose alot of muscle and don't really get smaller unless losing a lot of weight. I am a size 9/10 right now and want to get to previous 4/5---can this be done on atkins---has anyone had and recieved the same goals? Well thanks for any help or advice. I am really excited about going from 5'8 and 165 to 135 and getting toned!!!

[Desertthorn]

Re: New to Atkins, some questions

My favorite tips for the new kids are:
Measure yourself, when the scales don't move, its nice you see the inches melting away.
Learn to read labels.
Stay away from lowcarb junk food.
AND THE BIGGEST TIP OF ALL is use this board as your support base and you can't go wrong.

[not2late]

Re: New to Atkins, some questions

I find eating Atkins approved food = alot of fat and alot of sodium. Here is my stats for the first day: 1475cl 137.5protein 95fat
14.5carbs 3800sodium!!!

What exactly are you eating???? Processed meats (deli meat or cold cuts, sausages, bacon, etc.) are high in sodium. But you don't have to eat processed meats to do Atkins. In fact, Dr. Atkins wanted us to eat minimally processed foods.

Am I having to much Sodium (making sure I drink a gallon of water a day.) It's hard because I don't eat red meat or pork---though thinking of trying pork rinds...they are no carb right? Where does one get them and how much do they usually cost---I know I have seen them in gas stations....

I don't eat alot of red meat or pork either. Instead I eat chicken, turkey, fish and seafood.

Pork rinds are high in sodium. With your current sodium intake, they might not be a good choice for you.

Also I am on a new exercise program. I usually work out 5x a week burning 800cl each session. I am going to focus more on weight lifting and less on cardio. It's an intense 13week program, and I was wondering if anyone has had problems with Atkins and intense exercise. Perhaps the best meal to eat before & after u workout? I know dairy is really bad after you work out. What does everyone do for enegy since we can't drink caffine?

You might want to visit the Exercise forum of this board for them to give you feedback on your exercise program.

Last question is about actually loss in size. I hear on atkins u lose alot of muscle and don't really get smaller unless losing a lot of weight. I am a size 9/10 right now and want to get to previous 4/5---can this be done on atkins---has anyone had and recieved the same goals? Well thanks for any help or advice. I am really excited about going from 5'8 and 165 to 135 and getting toned!!!

You don't lose muscle. IF you exercise, eat adequate amounts of protein, you shouldn't lose muscle.


Lastly, you might want to post your typical menu in the Review My Menu Forum and/or make your fitday account public and post a link to it so folks can review your menu and give advice.

[Elizellen]

Re: New to Atkins, some questions

and if I want to stay on induction till I lose 25 of the 30--that's ok right?

Not really, Dee.
Dr Atkins said we should lose our last 5-10 pounds on the Premaintenance stage - so for someone like you with about 30 to lose I would suggest you move to OWL after a couple of weeks on induction.
Ongoing Weight Loss is the phase of Atkins where we learn what foods we can eat without problems and find our CCLL, enabling us to know how our body works, and laying down our most effective way of eating for weightloss. this helps us to work out our future way of eating in maintenance for life.

I do have a couple questions--One: being my body is not used to fat--I grew up eating ff butter and skim milk. Neverless I load down on carbs and processed foods. I find eating Atkins approved food = alot of fat and alot of sodium.

I think you might find this thread about how much fat you should be eating and how to up your fat intake very enlightening
http://www.atkinsdietbulletinboard.c...ad.php?t=17102