Wayward soul needs help

[Jerzaka]

I'm back. I don't know why I ever go off. I feel soooooooooooooooo much better when I'm on. I've stayed on for years at a time and poof, just like that, I fall.

Anyway, I remembered my old name and password. That's something. I'm just having trouble accessing different pages. I keep getting error messages.

I'm heading off to the store for my supplies. The only thing I remember is LOTS Of fresh veggies and protein. If memory serves - fattier protein during the first two weeks helps with cravings. I don't do artificial sugar and am not a fan of processed foods, so if anyone has any suggestions barring those things, I'd love to hear them.

(I'm wondering what my old siggy says, so when I post this, don't be surprised if it's totally outdated. I just can't seem to click anywhere without getting errors.)

[jimmie 48]

Re: Wayward soul needs help

welcome back to the fold, dawn!

yeah, the board is being weird. i can get to some pages but not others. i've emailed tom with some information so maybe he'll get it fixed for us.

[mitzimarie]

Re: Wayward soul needs help

Hi, Dawn

Welcome back to the Atkins lifestyle!

I'm just having trouble accessing different pages. I keep getting error messages.

Yes, sorry about that... everyone is having troubles. It is being worked on, but make take a while.

I'm heading off to the store for my supplies. The only thing I remember is LOTS Of fresh veggies and protein. If memory serves - fattier protein during the first two weeks helps with cravings.

Dawn, it is IMPERATIVE that you re-read the 2002 edition of Dr. Atkins New Diet Revolution. Atkins is a high fat, moderate protein, low carb way of eating... so don't overdo the protein, as excess protein turns to glucose. Are you familiar with Fitday? www.fitday.com While it is not required, a lot of us use it; it can be a very handy tool. As a general guideline, an Induction menu should average 65% Fat, 30% Protein, and 5% Carbs. As your carbs increase, your fat will decrease... your protein should be the constant at 30%. Note: these percentages are only a guideline, and nothing to obsess over. I just present them to give you an idea about what an important role fat plays in this way of eating.

In the mean time (unitl you re-read the book), I've put together some information for those who are starting/re-starting the Atkins WOE (way of eating). Here is the link to that: http://www.atkinsdietbulletinboard.com/forums/spotlight-introduce-yourself/60133-if-you-new-read.html Give it a look... lots of great tips, and links to help navigate the board.

Here is the acceptable food list for Induction: (Good Luck!)

Acceptable Foods

These are the foods you may eat liberally during Induction:
all fish, all fowl, all shellfish, all meat, all eggs

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats and some fish may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION

Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semi-soft aged cheeses*, including:

cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer's cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese but check the carbohydrate content.

Vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
moche
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

crumbled crisp bacon
grated cheese
minced hard-boiled egg
sauted mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.

Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science's statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low.

We discourage the use of aspartame (marketed as NutraSweet and Equal) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener.

The Atkins preference, however, is sucralose (Splenda), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don't forget to include the amount in your daily totals.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:

Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.

[Elizellen]

Re: Wayward soul needs help

Welcome back to your ADBB family, Dawn

[Jerzaka]

Re: Wayward soul needs help

Thanks guys! I'll dig out my copy today. In the meantime, I've logged back into FitDay. I can't believe I even remembered the password.

Here's a peek of breakfast & lunch -----> http://fitday.com/fitness/FoodLog.ht...ate=1250380800.

[Sd1136]

Re: Wayward soul needs help

Welcome back to the Atkins lifestyle!

you have the advice
I am here to wish you luck and I know you can get back on the wagon

[mitzimarie]

Re: Wayward soul needs help

In the meantime, I've logged back into FitDay. I can't believe I even remembered the password.

Here's a peek of breakfast & lunch -----> http://fitday.com/fitness/FoodLog.ht...te=1250380800.

Dawn, it didn't take me to your foodlog when I clicked on the link... it gave me the screen to sign in to my own account. I haven't made mine public, so I'm not sure how to even do that... I'm pretty computer

I have put together some Fitday tips. I'll go ahead and paste it here, in case it may help you:

Fitday Stuff:

If you haven't gotten Fitday to count fiber for you, this is how you do it: On the left side of the page, is a place that you can click on to set a nutrition goal. Go there, and set a fiber goal... that is done by setting a minimum and maximum daily fiber amount. It doesn't matter which numbers you plug in... I have my minimum set as 1 and my maximum as 50... the numbers there aren't important. I just put them in, to get Fitday to count for me. After doing this, the fiber grams will show with the other totals for carbs, protein, fat. Just subtract the fiber grams from the carb grams, and you have your net carbs.

Fitday sometimes frustrates me... so much so, that I have most of my foods entered as custom foods. Even a lot of veggies! It's a pain to have to sort through so many possibilities to find something that should be simple. So if I can't find something easy, I find info that I do like somewhere else and enter it as as a custom food. I've gotten a lot of my info from a Nutritional Spreadsheet that is in the FAQ forum of this board (I'll post a link to it further down), and some from other sources. I also sat down with my laptop in the kitchen and entered info from every jar, can, box, label, of anything that I ever use. Yep, a big pain in the butt to do that, but after it's done, it really makes Fitday easier to use.

Another thing that makes Fitday easier - when there is a recipe for something that you use a lot, you can enter the whole recipe as a custom food. This what I do to enter a completed recipe into Fitday: go to a day that has no other food entered (you can go into the next day's log). Enter all of the ingredients, and write down the total number of calories, fat, carbs, fiber, and protein on paper. You can then delete those foods, so you can go back to having a clean slate for that day. Next, go into custom foods and create a new food using the information you wrote down. It really does save a lot of time for me to be able to just click on "MUP" now, instead of having to enter the pumpkin, cream cheese, ground cinnamon, ground allspice, and almonds each time that I have it for breakfast.

Here are some places on the internet that you can use for sources of nutrition facts:

The first link (Nutritional Spreadsheet) is a fantastic resourse that is found in the FAQ forum on this board. It lists each food, how much of that food equals 1 cup (in weight), the nutrition facts, and in which rung the food is allowed. I've printed this list and use it all of the time.

NUTRITIONAL SPREADSHEET

Calorie King is a great site for nutrition facts.

CALORIE KING

Nutrition Data has nutrition facts.

NUTRITION DATA

[Jerzaka]

Re: Wayward soul needs help

Fitday gave me this.

FitDay Free Calorie Counter and Diet Journal: Public Journal

How's that?

[mitzimarie]

Re: Wayward soul needs help

Fitday gave me this.

FitDay Free Calorie Counter and Diet Journal:*Public Journal

How's that?

Yes, that worked!

Other than being slightly over on veggies (and I can think of MUCH worse things to be over on), your menu looks great. Your percentages are spot on!

[Jerzaka]

Re: Wayward soul needs help

Yeah - I thought the veggies looked high too, but I only had 16 carbs (not deducting for fiber), so I was a little unsure of how to handle it.

[mitzimarie]

Re: Wayward soul needs help

During Induction, we are allowed to have either 3 cups of veggies off of the "Salad" Veggie list, or 2 cups off of the "Salad" Veggie list and 1 cup off of the "Other" Veggie list. It is OK if you are under 20g of net carbs for the day... 20g is what we're shooting for, but it is perfectly fine to be under as long as you are getting your required 3 cups of veggies.

The new Atkins plan put out by the company requires that a minimum of 12g of your possible 20g for the day come from veggies... it doesn't matter how many cups it is, or which list it comes from. The 2002 version that we follow here, has the cup and list limitations. Some people have issues with some of the veggies on the "Other" list, and that is why they are limited to 1 cup during Induction.

Thankfully, Induction is for only 2 weeks. After those 2 weeks, I advocate moving to Rung 1, which is just more veggies.

[mitzimarie]

Re: Wayward soul needs help

but I only had 16 carbs (not deducting for fiber)

Just wanted to mention - deduct your fiber! We go by net carbs, and it can really make a difference in your totals if you pick foods with lots of fiber.

I'm a fiber freak.