sample meal plan

[dreamgirl]

Does anyone have a sample meal plan for induction? My husband and I are starting next week.

Also what can I eat for sweets?

[Kollegepryncis44]

Re: sample meal plan

You can't really eat anything at all for sweets. The most you can do is use splenda and flavor that with maybe some cream cheese. I think cinnamon is allowed as well.

[julirama723]

Re: sample meal plan

If you have a sweettooth or a sugar addiction, now is the time to break it. If you're already asking about sweets, I think you should cut them out entirely and do a clean induction! Induction is the time for you to banish cravings, control portion sizes and re-train yourself how to eat only when hungry, and stop when satisfied.

And just a warning about sugar free chocolates and such--the sugar alcohols have a laxative effect in most people, and also, many people's bodies will be affected by ALL the carbs, even if they're listed as sugar alcohols. So even if a serving is 22g but you subtract 20g as sugar alcohols...if you're one of the unlucky souls, you have to count all 22g. Sugar free chocolate is not fun!

[kacey1]

Re: sample meal plan

Here is the link for the menu section of the board:
http://www.atkinsdietbulletinboard.c...splay.php?f=49


Julie is right - now is the time to stay away from sweets for 14 days! A very short time indeed. Once you get past those first 2 weeks, you can have a maximum of 3 sweeteners a day. (A Splenda in your coffee, or a Mock Danish with a sweetener, or ... a thousand ideas from the snacks and desserts section of this board) It is really, really important to skip those sweeteners the first 14 days to give your body a clean induction. As a former sweet-a-holic, I would never have imagined a day where I have to really, really think about if I want something sweet or not! Atkins Way of Eating works....

Please read the section in the book on insulin reactions as well. These can be caused by 'real' sugar and artificial sweeteners too!

Good luck! Keep in touch - and we are all here to help you on your way!

[not2late]

Re: sample meal plan

Hi Julie and welcome to ADBB.

I suggest you and your husband sit down with a copy of the Induction Acceptable Foods list. Look at the list and see which of those foods you like and/or are willing to try. There are about 54 vegetables on that list and the kinds of animal proteins you are allowed to eat range from shrimp to pork to chicken to fish to beef, and eggs.

Just make sure your meals follow the Rules of Induction and you'll do fine.

[zencyn]

Re: sample meal plan

Once you get past those first 2 weeks, you can have a maximum of 3 sweeteners a day.

Uh-oh I need to go look at my book, I thought we were allowed 3 sweeteners *during* induction!!! Oops!!!

[not2late]

Re: sample meal plan

You are allowed 3 servings of artificial sweetener daily during Induction. That amount never changes throughout the entire diet. In his other books, Dr. Atkins hope was that we would wean ourselves off added sugars and he thought that using artificially sweetened foods would help us kick the sweet-taste habit. Unfortunately, for some of us, eating artificial sweeteners just perpetuates our bad eating habits.

There is a sticky thread at the top of this forum about "Addicted to sweets?". It explains why for some of us, artificial sweeteners are just as bad as plain sugar.

[Tracie515]

Re: sample meal plan

And just a warning about sugar free chocolates and such--the sugar alcohols have a laxative effect in most people, and also, many people's bodies will be affected by ALL the carbs, even if they're listed as sugar alcohols. So even if a serving is 22g but you subtract 20g as sugar alcohols...if you're one of the unlucky souls, you have to count all 22g. Sugar free chocolate is not fun!

Do we subtract the sugar alcohols or count them?

[kacey1]

Re: sample meal plan

Hi Cynthia - A lot of people try to do a 'Clean' Induction by skipping the 3 sweeteners a day - then gradually adding them back which is why I made the comment to skip them for 14 days. In looking at the people on this board who've been mega successful, this is definitely a trend. Everyone's bodies react different - but it will take several days (or most) of the 14 days to get all the old crap out of your body so you can figure out how your body does react (or not) to differing foods. The end result of having a WOE individualised to you - is one of the fantastic things about Atkins!

Tracie - You subtract sugar alcohols and fiber from the carbohydrate count to get NET carbs. But as mentioned by others, sometimes even though your NET carbs is below your daily limit - you might find that the 'sugar-like' impact of the sugar alcohol creates a similiar response in your body as if you had eaten sugar. And then bam, cravings, hunger, and weight loss SSLLLOOOWWWSSS down. Having said that, we schedule a once a week 'treat' (cheesecake, coffee cake, brownies, ice cream, etc.) that we decide on here - and we spread our serving out over 2 days. Having a sweet 2 days a week, plus a Splenda packet here or there (mock danish or flax muffins, for example) fits in with Dr. Atkins 3 a day limit AND gives us a little extra variety in our diet. Could we live without it? Funny enough - Yes, no problem. Is it nice once in a while? Absolutely - and since we know its coming we aren't thinking about it daily either.

Anyway - everyone's body is different - and my husband can eat far more carbs, sweets, etc. than I can and still lose (MEN!!!) so I'd just try a thing or two - see your reaction over the following days and decide if its worth it.

(By the way, this applies to non-sweets also. I made sunflower seed crackers when I got to nuts. I ate the whole pan. I CANNOT have that particular item in the house. It calls my name - til they are ALL gone. Our au pair cannot have 2 peanuts. If she does, she cannot stop eating them til they are gone - and then she is hunting for other things to eat because it creates mega cravings for her. Etc.)

Sorry for the long post - but I hope that helps give a little info on this topic. Experiment yourself - especially after your body is clean from induction - and you'll find what works EXACTLY for you!