Is This Right?

[mon]

Lunch menu [ mine}


1 piece of bacon

1 egg

a handfull of chicken mince - fried in olive oil

2 table spoons of mayo.

3/4 cup onion fried in olive oil

[ this is my first day }

[Moochiecat]

Re: Is This Right?

Looks good so far, but we really need to see a whole day's worth of food to make any kind of evaluation. Yes, those are all Induction friendly foods, but if that's just your lunch all I can tell you is that you need to make sure you get all your veggies in.

Have you read Dr. Atkins New Diet Revolution, version 2002, DANDR for short? That's the book we follow on this site. The chapter on Induction lays it all out quite clearly so you know what your daily requirements are. It also explains the 'why' behind the diet as well, which is important to know.

[Karb-free Kayla]

Re: Is This Right?

It's a little heavy on the fat. And light on the vegies. Also one onion is 7.5 net grams of carbs - that's a bit concentrated - try cutting that in half and mixing in some bell pepper and tomatoes.

Try mixing in 1 1/2 c of fresh salad greens with the minced chicken, a bit of the onion, 1/2 cup of flavor vegies that are on the allowed list (peppers, broccoli, jicama, radishes, etc.) and some ceasar salad dressing.

Good going on cutting the carbs though - keep coming here! It's a fantastic place for getting support as you work toward a healthy weight!

[mon]

Re: Is This Right?

Thamk-you

yes i have read the book.

I just dont want to go over my carg limit

1 cup does not hold much eg. 2 lettuce leaves or 1 spinach leaf

I did atkins before and i think i ate too many carbs-- can any one know how to fit any more in a cup help

[Karb-free Kayla]

Re: Is This Right?

After I wash the leaves, I chop romaine lettuce into bite-sized pieces, put it in a measuring cup, then into a serving dish.

[Moochiecat]

Re: Is This Right?

Good, I'm glad you've read the book!
If you are concerned about too many carbs, then go through the Acceptable Foods list and choose the lower carb veggies. As mentioned, onion is one of the higher carb ones, so you might want to re-evaluate your choice.
Many people find that they average 13 to 17 carbs a day during Induction and some say that the closer they are to the allowed 20 carbs per day, the better they feel. And considering that we are getting most of our carbs from veggies, these are 'good' carbs, so don't be concerned if you are hitting 20 or even have the occasional day where you go over slightly.
Also as mentioned you want to eat a variety of vegetables to get the maximum nutritional punch from them, plus the fiber they offer you. Make sure you go for dark leafy greens (romaine, spinach) rather than choose iceberg lettuce (which is little more than chewy water).

Perhaps post a full days menu in the Review My Menu Forum so we can see how you are doing.
Get yourself a free account at www.fitday.com and see how your numbers look. Here's a link to help you learn about it.
http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=5235

[sidrah]

Re: Is This Right?

I don't know what chicken mince is, but are you still hungry after lunch? I would be with an egg and a slice of bacon and some onions. Maybe up the salads then and it will balance out better. But, they are right, it is hard to tell without a full day's meal

[pipee_pl]

Re: Is This Right?

I am on extended induction, but i can give you an idea what i eat. I am pretty consistant with my meals, i want to be strict through induction so that when i reach owl i will appreciate the new foods, my only problems so far is chocolate--but that is an entirely different post.

For breakfast everyday :
2 eggs scrambled, no milk with smoked salmon
some lettuce, 2 cherry tomatoes, bit of cucumber
1 piece of cheese
1 litre of water and 2 cups decaf with 2 tablespoons cream

for lunch:
same size salad with either crab and avocado or fried fish
piece of cheese
water

for supper:
grilled meat either steak, pork, fish
salad
piece of cheese
water

during the day i will have a mint and cinnamon tea.

I recieved some good advice when i started this program. buy yourself a scale to measure your veg and cheese with.
Depending on the lettuce you are able to eat more, for example, lambs lettuce is far lighter than romaine it turns out to be more than two cups.
my pieces of cheese are quite large.
I find that measuring my salad for the day and then splitting it in 3 helps to balance my meals and my carb intake. i have gotten used to salad for breakfast now, i also find that i am not usually hungry for luch until about 1:30 or 2 and i eat breakfast at 7 am.

This seems to be working for me, i lost 2 kilos in one week and have kept it consistant. (my only problem being chocolate) hope that helps.

[Elizellen]

Re: Is This Right?

Depending on the lettuce you are able to eat more, for example, lambs lettuce is far lighter than romaine it turns out to be more than two cups.

Good advice in the first part of your advice, pipee but I have quoted the bits I dont think conform to the rules of induction.

Although some (UK) versions of Atkins quote weights of veggies as we do not use 'cups' as a rule over here this is INCORRECT.

Some 'clever' editor seems to have converted the one cup which is a measurement of 8 US FLUID ounces into 8 WEIGHT ounces!! This is WRONG

If you do not have an american cup set of measures you should be putting your veggies into a measuring jug and filling it up to the 237 mls point to get your amount measured as that is the equivalent amount we are allowed 3 cups of.

As you have said some veggies are denser than others so by weighing them you could be vastly over-eating your Atkins if you thought you could have the same weight of say lettuce as you could have of tomatoes.

If you want to go by weight you need to find the USDA chart of grams per cup which is here
http://www.ars.usda.gov/main/site_ma...ecode=12354500
You can download it onto your computer to use it when not online.

According to the info
1 cup of shredded romaine weighs 47 grams
1 cup of iceberg weighs 55 grams
1 cup of shredded red leaf weighs 28 grams
and so on.
So you can easily find out how much of the lettuce you eat is allowed.

Now to the cheese

my pieces of cheese are quite large.

You do need to weigh your cheese too - we are allowed 3-4 ounces of cheese, so 3 'quite' large pieces might be more than that!

I know it is confusing to be expected to measure sometimes by volume (cups) and sometimes by weight (ounces) but you do get used to it, I promise you

[pipee_pl]

Re: Is This Right?

Good advice in the first part of your advice, pipee but I have quoted the bits I dont think conform to the rules of induction.

Although some (UK) versions of Atkins quote weights of veggies as we do not use 'cups' as a rule over here this is INCORRECT.

Some 'clever' editor seems to have converted the one cup which is a measurement of 8 US FLUID ounces into 8 WEIGHT ounces!! This is WRONG

If you do not have an american cup set of measures you should be putting your veggies into a measuring jug and filling it up to the 237 mls point to get your amount measured as that is the equivalent amount we are allowed 3 cups of.

As you have said some veggies are denser than others so by weighing them you could be vastly over-eating your Atkins if you thought you could have the same weight of say lettuce as you could have of tomatoes.

If you want to go by weight you need to find the USDA chart of grams per cup which is here
http://www.ars.usda.gov/main/site_ma...ecode=12354500
You can download it onto your computer to use it when not online.

According to the info
1 cup of shredded romaine weighs 47 grams
1 cup of iceberg weighs 55 grams
1 cup of shredded red leaf weighs 28 grams
and so on.
So you can easily find out how much of the lettuce you eat is allowed.

Now to the cheese

You do need to weigh your cheese too - we are allowed 3-4 ounces of cheese, so 3 'quite' large pieces might be more than that!

I know it is confusing to be expected to measure sometimes by volume (cups) and sometimes by weight (ounces) but you do get used to it, I promise you

Thank you for your information, I do indeed have the British version of DANDR and I weigh things in grams. As for the cheese, this is also weighed but I guess I think they are big pieces because on a low fat diet cheese is a no-no, its all relative.
I will definately check out the site you posted.

[Elizellen]

Re: Is This Right?

As for the cheese, this is also weighed but I guess I think they are big pieces because on a low fat diet cheese is a no-no, its all relative.

I am glad that is what you meant!!

When I started induction (2.5 years ago) I misread the rules and thought I could have 3-4 ounces at one sitting wheneveer I felt hungry!! Luckily I saw messages on lowcarb boards to put me straight before I did too much damage!!

You are right - even one ounce of cheese is a big piece compared to other weightloss woe's!