Salad vs. Other Vegetables

[mustang802]

I just started Induction today and I have a question regarding vegetables.
I read that we should be having roughly 2 cups salad vegetables and 1 cup other vegetables to make up 12-15g vegetables daily.
I am concerned about getting my vegetable intake correctly.
Does it matter how you split up the vegetables?
Could I get all 12-15g from other vegetables or do you have to have a split between the salad and other veggies?
Thanks for the help!
Cheryl

[Georgiana]

Re: Salad vs. Other Vegetables

Yes. You have to eat either 3 cups of salad vegetables OR 2 cups of salad vegetables and 1 cup of vegetables on the "Other Vegetables" list.

Also, welcome to ADBB!

[momtomany1]

Re: Salad vs. Other Vegetables

do take a look at the list however, you don't have to eat them all in 'salad' form. Yes, a good leafy salad is a great choice, but peppers, radishes, daikon, mushrooms, bok choy, all of these can be eaten cooked and are delicious. You can make simple chicken soup with celery, chicken stock and a little onion.. voila' you have a cup of salad vegetables.

Atkins can be a great adventure in food!

[Elizellen]

Re: Salad vs. Other Vegetables

Just a note about the 12-15 gram of veggie carbs - this is a new idea published on the Atkins company website rather than the rule as per Dr Atkins New Diet Revolution (DANDR) which we follow here.

Eat up to 3 cups of your veg (2 from the 'salad' list if you have one from the 'other' list) and try to make sure that whatever net carbs you are getting from those veggies make up 'most' of your net carbs on induction.

3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables

So if you choose 3 cups of lettuce which are about 1 net carb for the lot (depending on which variety you eat) you really should not be eating more than just under one net carb for anything else like cheese (1 net carb per iounce regardless of actual count) eggs (about 0.6 net carbs each) cream, salad dressings etc!!

This would make for a really boring tasteless eating experience in my opinion, and reduce your options to meat and lettuce plus one egg or a smidgen of dressing, so make your life easier by choosing higher carb veg from the 'salad' and 'other' list to allow yourself a 'budget' that allows those tasty extras like eggs, cheese & cream

In our Veggie challenge you can see how others have managed to get more carbs from their veg - link in my signature.

[Elizellen]

Re: Salad vs. Other Vegetables

I just had a quick look at the Veggie challenge thread I mentioned and here is one induction member's veg lists for a few days proving it can be done!

Totals for Wed & Thursday...

Wed 5/6 - Net 13.8
Breakfast - 1/2 cup green peppers 3.5
Lunch - 1 cup spaghetti squash 10.1
Dinner - 1 cup romaine 1.5, 1 1/2 cups of chopped cucumber 4.6
Total 19.7 - 5.9 fiber = 13.8 net

Thurs 5/7 - 14.4 net
Breakfast - 1/2 cup green peppers 3.5
Lunch - 1 cup spaghetti squash 10.1
Dinner - 1 cup cucumber 3.1, 1/2 green peppers 3.5
Total 20.1 - 5.7 fiber = 14.4 net

Friday net was 13.3
Breakfast - 1/2 cup green peppers 3.5
Lunch - 1 1/2 cup chopped cucumbers 4.6
Dinner - 1 cup pumpkin 18

Total 26.1 - 12.8 fiber = 13.3

[liv]

Re: Salad vs. Other Vegetables

Friday net was 13.3
Breakfast - 1/2 cup green peppers 3.5
Lunch - 1 1/2 cup chopped cucumbers 4.6
Dinner - 1 cup pumpkin 18

Total 26.1 - 12.8 fiber = 13.3

That looks like an underestimation of net carbs to me. One cup of pumpkin alone would be almost 13 carbs (if it is the canned kind that is)

[Luvmybabies]

Re: Salad vs. Other Vegetables

That looks like an underestimation of net carbs to me. One cup of pumpkin alone would be almost 13 carbs (if it is the canned kind that is)

It is accurate. There are 18g carbs in one cup of the pumpkin I used and 10g fiber.

[Elizellen]

Re: Salad vs. Other Vegetables

It must be a brands difference. The pumpkin we get in UK (Libby's) has the same - 18-10=8 net carbs.

[Luvmybabies]

Re: Salad vs. Other Vegetables

That is exactly what I use, Libby's 100% pure pumpkin. I didn't estimate any of my carbs either, I used fitday. The Libby's was added by me as a custom food

[mustang802]

Yet another vegetable question....

I do have a question regarding lettuce.
We are to have 2 cups "salad vegetables" and one cup "other vegetables" per day for a total of 12-15 net grams of carbs daily.
Let's just say for argument sake that I wanted to use only lettuce for my total salad vegetable. Measuring by cup, I would have 2 cups which is only 2 net grams carbs according to fitday. However if I went by weight, 2 cups weighed approx. 150grams which worked out to be 2.7 net grams carbs.
Also, if I used 2 cups lettuce for 2 net grams carbs I then would need to consume between 10-13 net carbs by way of my 1 cup of "other vegetable". In order to get the carbs, I would think I would be over the 1 cup amount.
I am very concerned about getting my daily intake of veggies correct and I don't know if I am overthinking this or have just taken stupid pills, but I seemed to be more confused as I go along.
Sorry for being "thick" and thanks for the help!!!

[Georgiana]

Re: Yet another vegetable question....

Let's just say for argument sake that I wanted to use only lettuce for my total salad vegetable. Measuring by cup, I would have 2 cups which is only 2 net grams carbs according to fitday. However if I went by weight, 2 cups weighed approx. 150grams which worked out to be 2.7 net grams carbs.

That's because a cup is not an exact way to measure food. You can cram 2 cups of loosely packed lettuce in one cup if you wanted to, and same for any other vegetable. For example, 75 grams of mushrooms would occupy about a cup when sliced; but if were to cram whole mushrooms in one cup, you'd need about 90 grams of mushrooms to fill it.

I do have a question regarding lettuce.
We are to have 2 cups "salad vegetables" and one cup "other vegetables" per day for a total of 12-15 net grams of carbs daily.

Also, if I used 2 cups lettuce for 2 net grams carbs I then would need to consume between 10-13 net carbs by way of my 1 cup of "other vegetable". In order to get the carbs, I would think I would be over the 1 cup amount.

You do not have to eat 12-15 net carbs per day. All you have to do is have 3 cups of vegetables (either 3 cups of salad vegetables OR 2 cups of salad vegetables and 1 cup of vegetables from the "Other Vegetables" list) and make sure that over half of the net carbohydrates you are consuming come from vegetables. If the 3 cups of vegetables you are having one day add to, let's say, 7 net carbs, then you can have maximum 6 net carbs from foods like eggs, cheese, cream, avocado, organ meats, mussels, etc.

[Georgiana]

Re: Salad vs. Other Vegetables

Not to confuse the original poster... I have merged your two threads in the "Atkins Diet 14-Day Induction" forum -- "Salad vs. Other Vegetables" and "Yet another vegetable question..." -- since the question you've asked in the latter was the same as the one you've asked here.

[mustang802]

Re: Salad vs. Other Vegetables

OK, I get it now. I misunderstood. I thought I had to have 3 cups vegetables and within that 3 cups I had to have 12-15 net carbs.
That makes life alot easier for me now, thank you, thank you, thank you.

[not2late]

Re: Salad vs. Other Vegetables

Cups measurement.....

Cups are a volume metric measurement. So 1 cup is the volume of food that can fit into 1 standard measuring cup.

There are 8 fluid ounces in 1 cup. But that doesn't mean that 1 cup of something will weigh 8 ounces. There are 3 exceptions to this: water, butter and sugar have the same dry weight and the same fluid weight.

I know it's confusing to folks who don't live in the US or the UK folks who don't remember the "imperial measurements" which were used before the switch to metric in the early 1970s.

If you go to the "Low Carb Cooking Lessons" forum, you'll find a post on measuring and you'll see pictures of measuring cups and spoons.