I'm so tired

[gaffe]

This is my 14th day of induction and I am still incredibly tired. I got on my treadmill for 20 minutes and took a 5 hour nap about 2 hours later. I do feel like this may not be the diet for me.

I've read so much about people feeling that they have more energy, but I am quite the opposite. I have stuck to the rules and I just feel aggravated.

I don't have the energy to work out. I don't even have the energy to stay awake while sitting.

I am discouraged and still tired even after waking up just an hour ago.

[8675309]

Re: I'm so tired

Are you taking in the required amt of H2O

[Georgiana]

Re: I'm so tired

Could you post a typical menu, w/ quantities of all foods included? Also, are you taking supplements?

[gaffe]

Re: I'm so tired

Hello!

http://www.atkinsdietbulletinboard.com/forums/review-my-menu/68403-my-menu.html#post1013148

There is my menu.
I take a multivitamin, biotin, Co Q-10, and vitamin D.
I have been taking in the proper amount of water for a week now. I had not been taking in as much as I should have been the first week.
Thanks for the help..

[Georgiana]

Re: I'm so tired

Your menu looks good as long as the diet rite doesn't stall you. You take vitamins... you drink water... How much weight did you lose? Do you plan to move to OWL now? Maybe more veggies will solve the problem.

I can't figure it out by just looking at the menu... what percentage of your calories comes from fat?

[gaffe]

Re: I'm so tired

Honestly.. I have no idea.

[Georgiana]

Re: I'm so tired

Hmm... you should track your calories, carbs, fat, etc. online (e.g. with Fitday, NutritionData, SparkPeople, DailyPlate). Okay, I'll enter your menu in my Fitday and see what I get. I'll edit this post in a few minutes.

[gaffe]

Re: I'm so tired

I did do it on fitday...60%.

Sorry!

[Georgiana]

Re: I'm so tired

Your calories are high enough. During induction, you should aim for ~65% fat, so maybe try and increase that number a little. I would say you should move to OWL and eat more nutrient dense veggies (lettuce is just "crispy water"). You can either stay on Rung 1 until you determine your CCLL or you can move up the rungs.

Instead of walking/running on the treadmill, I think walking or running outside would do you better. I'm not sure how cold is where you live... but the fresh air should help.

Your sodium intake is very high -- over 3500 mg! The recommended daily intake is around 2400 in the US and 1600 in the UK (personally, I found that the UK one works better for me). The soy sauce is a sodium bomb. The bacon has quite a bit of sodium, too... depending on the brand. If you add salt to your foods, the number will increase even more. I am wondering whether this high sodium intake could increase your blood pressure... hence the tiredness. Any history of hypertension?

[gaffe]

Re: I'm so tired

Wow! You are right! I will totally cut out the soy sauce and use ground beef instead of bacon. I need to look at the bacon I suppose.
I haven't lost any weight in a week. I have, however, lost an inch around my waist. I do plan on staying on induction for at least a couple of more weeks. I can cut my lettuce down to a cup and add some other veg. I do not have soy sauce every day. That menu is actually from yesterday.

I worry about going to OWL because of the lack of weight loss this week. I was wondering, when finding CCLL, does it just have to do with weight lost? Or can I lose inches and still consider that week's carbs as a respectable amount?

I cannot walk or jog outside. I am unfortunately photosensitive and it is too cold in the mornings and at night before the sun is up. Now that I have added exercise, I thought I would continue with induction because how will I be able to find my CCLL if I am gaining muscle mass?

[Georgiana]

Re: I'm so tired

I haven't lost any weight in a week. I have, however, lost an inch around my waist.

I worry about going to OWL because of the lack of weight loss this week.

Not seeing a loss in the second week is pretty common, no need to worry. In fact, what happened when I did induction (I did it for 8 weeks I think) was that my weight loss stopped for about a 3 weeks. I decided to move to OWL and see what happens... and bang, it started going down again. Staying in induction for a long time does not guarantee a higher weight loss rate. The reason why everyone has this impression is because of the loss they see after the first week, but that is mostly water weight... so after you get rid of that, the only thing you are losing is fat... and that takes time.

I think you actually did burn fat in the second week, but the results are hidden by a gain of water weight. With that sodium intake, you must be retaining quite a lot of water.

I was wondering, when finding CCLL, does it just have to do with weight lost? Or can I lose inches and still consider that week's carbs as a respectable amount?

As long as you are losing inches, that's all that matters. The number on the scale is tricky... depends on your TOM, on your sodium intake, on your water intake, on the type of exercise you're doing...

Now that I have added exercise, I thought I would continue with induction because how will I be able to find my CCLL if I am gaining muscle mass?

You have over 100 lbs to lose. There is no way you can gain enough muscle mass to hide the drop in body fat! I have been going to a gym for about 8 months now, doing cardio (running, spinning, elliptical, rowing) and weights (up to 25 lbs) and, by the way my clothes fit, I would say I gained about 5 lbs of muscle. 5 lbs in 8 months!

You can stay in induction if you feel comfortable with the level of carbs, but I believe your weight loss will not slow down significantly if you move to Rung 1 and add more veggies to your meals.

[gaffe]

Re: I'm so tired

Thanks miss! I'm going to go ahead and do that! Kind of exciting!

[Georgiana]

Re: I'm so tired

Good luck! And btw, congratulations for the 7 lbs lost (from your siggy)!

[gaffe]

Re: I'm so tired

Thanks! The inches are the kicker! In two weeks I've already had four people comment on the changes. Quite nice.
I've lost my book. Not even sure how to move up rungs and such. Is there something on here that can tell me about rung one until I get another book?

[Georgiana]

Re: I'm so tired

If you click here,
Ongoing Weight Loss (OWL) - Atkins Diet,
there are some stickies describing how one should do OWL.