Help. Is this okay for a days menu?!!!.

[Sliming_TXGal]

I know I have read the book and this site but it just bother's me about the fat intake. Today I ate:

Breakfast: 2.5 egg beaters (scrambled) and 2 jimmy dean sauguage links
Lunch: Slow cooked turkey leg and greens
dinner: hamburger patty with cheese and 1 tbsp of salsa, brussel sprouts
Snack: Two beef steak strips.

Does this sound okay?

[cherribom1]

Re: Help. Is this okay for a days menu?!!!.

Sounds good but just make sure the Jimmy Dean sausage and the salsa (if canned) has no added sugar. Sometimes they add some to breakfast sausages or canned/frozen foods. Why not eat real eggs?!

[Sherri]

Re: Help. Is this okay for a days menu?!!!.

Hello there,
You're not getting enough veggies in. You should be eating 2 cups of salad veggies(page 125 DANDR) and 1 cup of other vegetables (page 126 DANDR).
Your percentages for Induction should be 65%Fat, 30% Protein and 5% carbs. A good way to keep track of your percentages is to use www.fitday.com which is also listed below. Here's a Sticky from the Induction thread with some great info to help guide you along your way. Don't forget, fat is good! Fat burns fat!
Sincerely, Sherri
Before you begin:

1. Read Dr. Atkins New Diet Revolution, 2002 edition.
At the very least, read chapters 10 through 14. These chapters tell you how to do the diet, what to expect, and why the first 14 days are so important.

ADBB uses DANDR 2002 as its reference. Granted there are other publications by Atkins Nutritionals, Inc. but we like to do the diet as it was written by Dr. Robert C. Atkins because in our collective experience Dr. Atkins' diet is more effective than Atkins Nutritionals, Inc's version.

2. See your physician.
Dr. Atkins recommended this himself. See your physician for a complete physical exam, including blood tests before beginning this or any other diet and exercise program.

Also take the Blood Sugar Symptom Test found in the book.

3. Make a commitment.
Commit yourself to giving the 14 day Induction a fair shot. If you can't commit yourself to 14 days of following rules and eating the foods listed in the acceptable foods list, this diet might not be for you.

4. Prepare your kitchen
If it's not on the list, remove it from your home. If you live with people who aren't on a low carb diet, then put your food(s) in areas separate from theirs. Also make sure you have low carb snacks available to you at all times, in case you get hungry.

5. Recruit your family and friends.
You are about to embark on a completely new lifestyle. Getting the support of your family and friends will help you through this. Be frank with them and tell them your intentions and that this is very important to you. If they have any doubts about this diet, ask them to read the book because knowledge is power.

6. Keep the Induction Rules and Foods List handy.
Make two copies of these documents: keep one on your refrigerator at home and keep the other one on your person at all times. This will save you a lot of guesswork and worry when eating out or grocery shopping.

The Rules of Induction can be found here:
What are the Rules of Induction?

The Induction Acceptable Foods List can be found here:
What foods can be eaten on Induction?

7. Read the entire label, including the ingredients.
Some foods have little carbs, but contain things like hydrogenated oils (trans fats) and sugar, which makes them unacceptable for Induction.

8. Keep a food diary
It is of utmost importance to keep track of your daily carbohydrate intake to make sure you are not exceeding 20 net carbohydrates daily.

Some people keep a notebook journal. Others like to track their progress online.

Here are some resources:
An Atkins spreadsheet:
http://www.atkinsdietbulletinboard.c...ead.php?t=4570

http://www.fitday.com ---This is a free online service (registration required) that allows you to input your foods, track your exercise, etc.

Carbohydrate Counters:
http://www.atkins.com ---The Atkins site has a downloadable Carb Counter.
http://www.calorieking.com ---This site has nutritional information for most foods and beverages.
http://www.nal.usda.gov/fnic/foodcomp/search/ ---This is the United States Department of Agriculture Nutrition Database.

9. Exercise
According to Dr. Atkins "exercise is non-negotiable"! So get moving. Begin according to your level of fitness. Visit the Exercise Forum.

10. Vitamin Supplements
These are also recommended by Dr. Atkins because many of us have poor nutrition and we need extra nutrients. Visit the Vita-Nutrient Forum.

11. Weigh AND Measure Yourself on Day 1

Make sure you weigh and measure yourself before you begin this diet. Contrary to what we are lead to believe, the scale isn't the best tool for measuring weight loss (fat loss). It doesn't tell you how much muscle you gained. It doesn't tell you how much water weight you gained or lost. It doesn't tell you that you will fit into that pair of jeans.

Tips for weighing:
a. Weigh yourself at the same time of day under the same conditions. You can weigh "more" after a meal or after you drink water or you can weigh "less" after you exercise or have a bowel movement. So pick a time and stick to it. Likewise, clothing can also add on "pounds". So if you choose to weigh yourself wearing clothes, make sure you are wearing the same clothing or nearly the same clothing.

b. Use the same scale. Scales differ slightly. So the scale in your doctor's office or at the gym might have you weighing more or less than the scale in your bathroom.

Tips for measuring:
a. You can measure whatever body areas you want: chest, waist, hips, thighs, upper arm, wrists and ankles. To make the measuring easier, you body landmarks like your belly button or a mole or scar, to guide your tape measure placement. For chest measurement, women can either measure under their armpits and/or under their breasts.

b. Don't "pull" on the measuring tape because that will give you a false reading (and stretch the tape). The tape should be snug, but not tight.

c. Don't suck in to make yourself smaller. Again, that will give you a false measurement.

Measuring tapes can be purchased at craft stores (the sewing section) for under $5.00. If you can't find one, you can use a piece of string. Just mark that string with a marker pen to indicate your "start" points". Or if you have an old belt, you can use that too.

Another good "measuring tool" is your clothing. Non-stretchy clothing like a dress shirt, jeans, or dress is the best thing to use. Stretchy fabric (like t-shirts or anything with spandex) will conform to your body as you shrink so you might not see the results. Try on this article of clothing periodically to see how you are losing inches.

Good luck to you on your 14 day Induction journey.

[Sliming_TXGal]

Re: Help. Is this okay for a days menu?!!!.

Thanks, I just registered at fit day. The pie chart on here is great!

[Grant]

Re: Help. Is this okay for a days menu?!!!.

Anyone know which section if DANDR talks about why trying to do low-carb and low-fat at the same time is really bad for you? I remember reading it but can't find it now.

[Elizellen]

Re: Help. Is this okay for a days menu?!!!.

Is this what you were looking for, Grant.
Among the list of allowed foods after detailing what sorts of fats we can use

I cannot stress strongly enough that trying to do a low-fat version of Atkins will interfere with fat burning and derail your weight loss.

And in Chapter 17 in the section 'The wrong way to do Atkins'

9. Misconception: You can do Atkins while following a low-fat regimen.
Reality: To encourage your body to burn its own stores of fat, you need to reduce the amount of carbohydrates you eat, meaning you need to eat primarily foods rich in protein and fat. Remember that essential fatty acids play a role in normal metabolic function. Fat also plays a role in stabilizing blood sugar and increasing satiety. If fat intake is too low, you will not burn fat aggresively. Moreover, excess protein converts to glucose and can keep fat from becoming the primary fuel.

[Sliming_TXGal]

Re: Help. Is this okay for a days menu?!!!.

Anyone know which section if DANDR talks about why trying to do low-carb and low-fat at the same time is really bad for you? I remember reading it but can't find it now.

Thanks for all the info. I'm actually read this in my atkins book during lunch today so I feel better. Thanks a bunch. Day 3 and strong; no cheating!