Hi, Im new and need help.

[N00b]

hello everyone, ive been reading the forums and have gotten alot of information but im still a bit confused on the induction which i am starting on monday jan 15th.

so far as i have read in the atkins books i have purchased that i will get no more than 20g carbs a day, and these should mostly be in veggies ie 3 cups of salads? Then I also count the carbs in the salad dressing I use? I like Italian, do I just go from what the bottle says for carb grams?

The induction says I can have 3 or 4 ounces of cheese a day like chedder, do I count those carbs? It also say I can have 1/2 Avocado a day, do I count those carbs?

Also I like onion on my hamburgers, and cooking in chicken and such. Is onions high in carbs?

I see peoples menus having eggs alot, I see there is carbs in eggs, do I count those?

It seems like b/t the eggs, salad, cheese alone would pass the 20g mark so I kindof dont quite understand yet.

Is there any type of bread or tortilla wrap that I can have?

I love diet coke, actually and unfortunatly i am addicted to it. Its just about the only thing that i wont beable to get rid of completely but I am going to try to cut down. I see that diet coke is no carbs, but...it says in the book that you must count the carbs in all fake sweetneers, I think diet coke has aspirtime, so how many carbs do I count for a diet coke?

Here is what my grocery list is to start my diet:
Spring Water
Lettace
Onion
Sharp Chedder Cheese
Boneless Chicken Breast
Eggs
Real Butter
One a day low carb vitamin
sugar free jello
chicken wings? (any kind anyone knows that have a sause or something already on them to bake or microwave that has no carbs)
Roast Beef from the deli
Steak
Hamburger
Taco Seasoning
Turkey Bacon

One last question, is thier any whipped topping like in a can or tub that doesnt have carbs?

Sorry thats alot of info and questions but I dont want to do the diet wrong, I am really excited!

[not2late]

Re: Hi, Im new and need help.

My reply in red

hello everyone, ive been reading the forums and have gotten alot of information but im still a bit confused on the induction which i am starting on monday jan 15th.

so far as i have read in the atkins books i have purchased that i will get no more than 20g carbs a day, and these should mostly be in veggies ie 3 cups of salads? Then I also count the carbs in the salad dressing I use? I like Italian, do I just go from what the bottle says for carb grams?

You don't eat more than 20 net carbs per day. A net carb is the total carbs - fiber grams (-sugar alcohols). So if a food has 10 total carbs and 7 fiber grams, then it has 3 net carbs. For this food, you will count it as 3 net carbs of your 20 net carb maximum.

The veggie allotment can be divided into 3 cups of the vegetables on the salad vegetable list or 2 cups of the salad vegetable list plus 1 cup of the other vegetable list. There are a total of 54 vegetables on both lists. The salad list has about 20 vegetables---and those 20 are not lettuce! Many of the salad vegetables can be cooked and taste better that way.

You count the net carbs of everything you eat and drink. So you should be counting those salad dressing carbs.

The induction says I can have 3 or 4 ounces of cheese a day like chedder, do I count those carbs? It also say I can have 1/2 Avocado a day, do I count those carbs?

Again, you count the net carbs of everything you eat and drink. Cheese counts as 1 carb per 1 ounce---Dr. Atkins said to count it that way.

Also I like onion on my hamburgers, and cooking in chicken and such. Is onions high in carbs?

Onions are listed on the 'other vegetable list'. So they are allowed, as long as you stay within the 3 cups total vegetable daily requirement. As for their carb count and the carb count of other foods. These links are to nutrient databases:

http://www.calorieking.com
http://www.nal.usda.gov/fnic/foodcomp/search/ <---the USDA's site

I see peoples menus having eggs alot, I see there is carbs in eggs, do I count those?

Yes, you count those carbs too.

It seems like b/t the eggs, salad, cheese alone would pass the 20g mark so I kindof dont quite understand yet.
Depends on how much of these items you eat. Cheese is limited to 3-4 ounces daily. So if you eat the 3-4 ounces, then it's 3-4 net carbs. If you choose your vegetables wisely, you'll be eating 10-15 net carbs daily.

Is there any type of bread or tortilla wrap that I can have?

According to the rules of Induction, "Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do nut eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrate, such as chickpeas, kidney beans and other legumes are not permitted at this time." Therefore if those wraps are made with grains (like wheat, rye, oats, etc.) or legumes (like soy flour), they are not allowed during the Induction Phase, but may be introduced during the On-Going Weight Loss Phase.

I love diet coke, actually and unfortunatly i am addicted to it. Its just about the only thing that i wont beable to get rid of completely but I am going to try to cut down. I see that diet coke is no carbs, but...it says in the book that you must count the carbs in all fake sweetneers, I think diet coke has aspirtime, so how many carbs do I count for a diet coke?

Every serving of a food/drink sweetened with an artificial sweetener counts are 1 of the three daily sweeteners we are allowed to have. For example, you have a cup of decaf coffee with 2 packets of Splenda for breakfast, and another cup sweetened with 2 packets of Splenda for dinner plus you drink a diet soda while watching evening tv. The total sweetener servings would be 5, which is 2 servings over the limit.

Diet Coke also has caffeine. You might want to read the caffeine footnote in the book.

Here is what my grocery list is to start my diet:
Spring Water
Lettace
Onion
Sharp Chedder Cheese
Boneless Chicken Breast
Eggs
Real Butter
One a day low carb vitamin Totally unnecessary to buy "low carb" vitamins. They are a marketing gimmick. The vitamin closest to Atkins Basic 3 is Centrum Silver. Many stores have their version of Centrum Silver at a cheaper price.
sugar free jello Aspartame is discouraged because it can stall some folks.
chicken wings? (any kind anyone knows that have a sause or something already on them to bake or microwave that has no carbs) Read the label for the ingredients and make sure there is no added sugars (dextrose, corn syrup solids, etc.)
Roast Beef from the deli Read the label for the ingredients and make sure there is no added sugars (dextrose, corn syrup solids, etc.)
Steak
Hamburger If this is just ground meat, you're okay. If this is the pre-formed burgers, read the label and the ingredients. I've seen pre-formed burger patties with 7 net carbs per patty because they are adulterated with grain and starch fillers.
Taco Seasoning Read the label for the ingredients and make sure there is no added sugars (dextrose, corn syrup solids, etc.)
Turkey Bacon Read the label for the ingredients and make sure there is no added sugars (dextrose, corn syrup solids, etc.)

One last question, is thier any whipped topping like in a can or tub that doesnt have carbs?

No. you're better off buying heavy cream and beating it yourself.
Sorry thats alot of info and questions but I dont want to do the diet wrong, I am really excited!

[N00b]

Re: Hi, Im new and need help.

Thankyou so much for your response! I have a couple more follow up questions. Isnt centrem silver for 50+? im only 25. Plus, i dont like alot of veggies, is it ok that i only eat 2 cups of lettace with dressing for my veggies?

Oh also, does pickles have carbs in them? Am I allowed to eat them?

Does anyone have any suggestions for veggies that you can put cheese or make them a certain way that maybe fussy non veggie eaters like me may like?

[kylie]

Re: Hi, Im new and need help.

This WOE is excellent for trying out new veggies! You may just find that there are some that you actually do like. Take a look in the recipes section of the board - there are TONS of great ideas there. Many a successful follower of this WOE will tell you that they were also once not big veggie eaters. It's not exactly about "learning" to like them, but this WOE really can change what you like. After a period of time without ingesting refined sugars, you can actually taste the sweetness in foods you wouldn't normally think of as sweet.

If you limit yourself to two cups of lettuce, not only are you not getting in all of the required veggies for induction, but you are also cheating yourself out of the benefits of the nutrients that can be found in the other vegetable choices.

Here are just a few of the things other than lettuce that you might consider:
from the salad list:
turnips
jicama
radishes
cucumber
mushrooms
peppers

from the 1 cup list:
broccoli
cauliflower
pumpkin
snow peas
water chestnuts
cabbage
okra

And you don't have to just eat the veggies - you can use them in great recipes with other induction legal ingredients! It takes some research and time, but it is SO worth it!

[julirama723]

Re: Hi, Im new and need help.

The reason we take a Centrum Silver-type vitamin (or 50+ vitamin) is because it does not contain iron--by eating 30% protein, we're already getting quite a bit of iron and don't need to add more!

You need to eat your 3 cups a day--these veggies provide fiber and nutrients not found in other foods! You don't have to eat ALL salad veggies. You can have either 3 cups of salad veggies, OR 2 cups of salad veggies and one cup of "OTHER" veggies, like green beans, cauliflower, spaghetti squash, etc. There are 54 veggies on the induction foods list. Be creative, try something new!

Pickles have carbs, they are made from cucumbers. Most are just pickled and have added seasonings, however, some, like sweet pickles, have added sugar and shouldn't be consumed. Check the carb count.

VEGGIE IDEAS FOR NON-VEGGIE LOVERS:
diakon home fries: a daikon, or japanese radish, is a great potato substitute. You can slice or chop these to make home fries. The taste is excellent, very similar to a potato but better--daikon are slightly sweet and less starchy.

cauliflower bake: I got this recipe from a friend on here, and I've seen many variations with it--tailor it to suit your tastes. Chop cauliflower in bite-sized pieces. Place in a microwave-safe dish, add about a tablespoon of water, cover and cook until tender. In a pyrex bowl or dish, mix together cauliflower, mayo, and mustard (in whatever ratios you prefer) then add crumbled bacon. Top with shredded cheese. Bake at 350 until golden. I've also added jalapenos and bell peppers to this--it tastes AMAZING! Very addictive!

jicama: this is a salad veggie! It tastes like a cross between an unripe pear and an apple. People eat this with chili and lime, but I like it best plain. It tastes like fruit, but counts as a salad veggie!

Jalapenos: These are great made as poppers. Cut peppers in half, remove seeds and veins. Mix cream cheese and shredded cheese and put a spoonful of the mixture into each half. You may wrap each piece with bacon if you choose. Bake at 350 until golden. These are SO good and addictive! Watch your cheese intake on this as you're only limited to 3oz. daily during induction.

Spaghetti squash: This veggie is SO versatile, and it's a favorite of mine! Cook until tender (either in the oven or microwave--I prefer the micro, much quicker!) Shred with a fork. Top with butter and parmesan cheese. As you climb the rungs of OWL, you can top this with spaghetti/tomato sauce, or alfredo sauce.

Bagged salad mixes: This is one of my favorite things to buy at the store! I like the baby greens, baby spinach, baby sweet greens, riviera, and butter lettuce bags. These make GREAT salads, and the lettuce isn't glorified water like iceberg is. Top these great leaves with bacon, hardboiled egg, shredded cheese, grilled chicken, steak slices, bell pepper slices, mushrooms, tomatoes, cukes, WHATEVER! You can put whatever you like on a salad! For dressing, I use either a vinagrette or ranch.

au-gratin veggies: These can be made with turnips, celeraic, daikon, whatever you choose. Slice veggie of choice thinly on a mandolin. Layer with heavy cream and shredded cheese. Bake covered until tender. Broil uncovered until cheese is melted and golden brown.

Most of these ideas I got from Linda's low carb site, or from other threads on the board. I know sometimes it's hard to find exactly what you're looking for, so I thought I'd post a few of my favorites for you!

http://genaw.com/lowcarb/index.html

Hope this helps, and keep expirementing with those veggies!

[Elizellen]

Re: Hi, Im new and need help.

Great list of veggies and ideas on using them

I would add rhubarb and pumpkin as 'fruit-like' veggies, which are both on the '1 cup list' so can be eaten in addition to your 2 cups of 'salad veggies' and often get missed by newcomers to Atkins!

Try some stewed rhubarb or pumpkin with some of your splenda allowance topped with some cream that you have whipped!!

[N00b]

Re: Hi, Im new and need help.

wow thanks alot everyone. those recipes sound great, do you think they carry diakon like at a normal super market like price chopper? Also Im so afraid im going to have little things and not know how to count them like a little onion for taste. I wont have a cup of onions, so I dunno how to count that towards your cup, and count the carbs. Also I guess you cant have ketup? thats going to be a hard one.

Eggs again, how do you make an omlette or scrambled eggs without milk?

[kylie]

Re: Hi, Im new and need help.

wow thanks alot everyone. those recipes sound great, do you think they carry diakon like at a normal super market like price chopper? Also Im so afraid im going to have little things and not know how to count them like a little onion for taste. I wont have a cup of onions, so I dunno how to count that towards your cup, and count the carbs. Also I guess you cant have ketup? thats going to be a hard one.

Someone else will have to answer about the diakon.
www.fitday.com is a wonderful resource for keeping track of all of your food intake. It's free to sign up - I wouldn't be without it! Check it out and I think you will find that you won't have any trouble tracking your onions, etc.

Eggs again, how do you make an omlette or scrambled eggs without milk?

I know some people that just whip/beat their eggs and go from there - Personally, I prefer to add just a little heavy cream. If you don't like using straight cream, you could mix a little cream with water to get more of a milk consistency.

[N00b]

Re: Hi, Im new and need help.

thanks very much. that site seems great, but I still dont know how to count just a slice of onion not like a whole cup. And does heavy cream have carbs? how do you count a tablespoon of heavy cream?

[kylie]

Re: Hi, Im new and need help.

Hi there - If you look up onion- then find the type of onion you have you can select the serving size of "thin slice" or whatever happens to be appropriate. Heavy cream does have carbs. It works the same way - you find heavy cream and then select the servings that match with what you eat. If I recall correctly, you can do cream in cups or fluid ounces. Just measure what you use and enter that in the proper spot. For anything (any food) that you have a nutrition label for you can enter that as a custom food so you know you are counting it just right. Hope this helps!

Edited to add: There is also HELP that you can click on the fitday site (upper right) to help you learn to navigate the site.

[N00b]

Re: Hi, Im new and need help.

Hi there - If you look up onion- then find the type of onion you have you can select the serving size of "thin slice" or whatever happens to be appropriate. Heavy cream does have carbs. It works the same way - you find heavy cream and then select the servings that match with what you eat. If I recall correctly, you can do cream in cups or fluid ounces. Just measure what you use and enter that in the proper spot. For anything (any food) that you have a nutrition label for you can enter that as a custom food so you know you are counting it just right. Hope this helps!

wow awesome this site is great! two more questions about the site :/
When it says "1 carb" does that mean net carb? Plus when I put in my goals, like I have a only eat max 20g carbs and 8 glasses of water goals, where do I go to say daily how many I have had? Or does it count it automatically for me when I put in my daily foods?

[kylie]

Re: Hi, Im new and need help.

The carb counts listed are total carbs. To get NET carbs, you just subtract the fiber - the total carb and fiber will show up in the lavender summary box top right. If yours isn't showing fiber, go into the goals and set a goal for fiber - it doesn't really matter what it is - setting anything in that will cause the fiber to show up in the summary box and then you just subtract that from your total carbs to get net carbs. There is a "fitday" sticky in the forum as well that has some good info about percentages etc. As for the goals ?? - It automatically does it...You set the goal in the goals section and then you click in the reports section and go to custom nutrition goals or something like that and you will see if you are meeting your goals - if you aren't the figures will be in red...

[astrogirl]

Re: Hi, Im new and need help.

thanks very much. that site seems great, but I still dont know how to count just a slice of onion not like a whole cup. And does heavy cream have carbs? how do you count a tablespoon of heavy cream?

some useful stuff:

1 tablespoon = 3 teaspoons
1 tablespoon is 1/16th of a cup or .0625 of a cup
2 T. is 1/8th of a cup, 1 oz and .125 of a cup
a quarter cup is 2 oz.


I use those decimals all the time on fitday to measure heavy cream, garnishes, soy sauce, etc.