Should I go back to the Induction Phase??

[Kimberly_P]

Hi everyone, I am currently on the nut and seed rung but have been having some weight gain this past week. I got on the scale this morning and it went up another pound (249) I was at 246 a week and a half ago so this is very frustrating especially because I've been busting my butt at the gym. I am debating whether or not I should go back on Induction because I was losing weight really good when I was in that phase. I am confused about a couple of things also the first being net carbs, when you're doing the Induction Phase the book says to eat three cups of veggies per day but I got the impression that I was supposed to be eating 20 net carbs per day so which am I supposed to be following eating the three cups or 20 net carbs? I love to eat a lot of grilled chicken salads so I usually have 4 cups of Romaine Lettuce per salad is that ok or too much? I am still trying to figure out what is making me gain weight, it could either be the nuts or the dairy so I'm not sure which one to drop... I just wish I could get this right for once Another thing that would probably help is if there was someone on here willing to work with me on a daily basis (I would even pay), someone who I can report my daily meals to and have them tell me what I should add more of or what I shouldn't have eaten it would probably help because what I'm doing now isn't working

[Brook]

Re: Should I go back to the Induction Phase??

DEEP BREATH!

<INHAAAAAAAAALE>
<EXHAAAAAAAAALE>



Your time in the gym is what's likely causing you to see the weight on the scale. I know it sounds goofy, but it's completely normal and to be expected.

Is the exercise new to you or have you switched up your exercise routine lately? In either case, your body will retain extra water to protect itself from the goof that's putting it through these new paces. LOL Any time I switch up my exercise routine, I can count on a 2-4lb gain that generally takes me anywhere from 2-3 weeks to see it go again. It doesn't freak me out or stress me out at all anymore. I know that it's going to happen and recognize it as a positive thing! It means my body is responding to what I'm doing and it's a little irritated with me, but once it's used to it it'll love me for it.

As for the veggies - I've been thwapped around here for saying this before, but I'm gonna say it again. The 2-3 cup guideline was put in the book as a general guideline because at that time it was recognized that a lot of people didn't have access to carb counters or food scales, or wouldn't take the time and effort to measure/weigh/journal. If you don't do those things and you stay at the 2-3 cups, you're all but guaranteed to stay under the 20 grams for induction. That was told to me by the Atkins Center back in the day when Dr. Atkins was still running the joint (About 3 1/2 years ago now.)

If you choose to weigh your food and journal it, you'll find that you can eat considerably more veggies and stay under the 20 grams (or whatever carb level you're at). It's *always* worked for me, and I've got 4 years under my smaller belt so far.

Kimberly, we're all here to support you and help you out. If you post your daily intake in the "Review My Menu" forum or in your journal, we'll swing by and offer suggestions where we can. No need to fork out anything other than a willingness to pay it forward. It's how we do here at ADBB

Hugs
~Brook

[Kimberly_P]

Re: Should I go back to the Induction Phase??

Thankyou so much I feel a lot better now I have been working out like mad at the gym I've switched my routine a little bit by using some heavier weights with my arms to try and tone them so maybe that's what did it. Last night my Ketone Strip was still purple so I think that's a good thing... I think I'll start posting mu menus again, I feel a little stupid doing it because I should know what I'm doing by now but I guess I just need someone to tell me I'm on the right track with my meals. Also, I think I went to each rung to fast because as soon as my Induction was over I went right to the next and so forth, I think I might drop the nut and seed rung right now and stick to the dairy because that one didn't seem to give me any problems. Thanks again for being so nice and reassuring me that I'm not doing anything wrong

[2big4mysize]

Re: Should I go back to the Induction Phase??

reread your DANDR!!!!!! it says eat no more then 20 net carbs with the majority of them being from your induction 3cups of veggies.

THE OWL chapter discusses what to do when you stop losing or gaining and it isn't return to induction. you will learn nothing about eating for the rest of your life if you return to induction!

First it says drop your new food if you gain so give up the nuts and see what happens maybe your body can at this time handle them. then if your weight loss doesn't resume you back your carbs down 5 net carbs ans see. Remember every person has a unique CCLL based on thier physical activitiy and their metabolism. some of us have high ones over 100 net carbsd and others have low ones with the carbs only in the 30s.

Now about those salads if it take chicken and your dressing and 4 cups of lettuce to satisfy your hunger then eat 4 cups. if it takes only 0ne cup eat that. Every time we sit down to eat we listen to our bodies and learn to stop eatting even if we got room in our belly food on the plate and/or carbs in the budget. it it takes 3 bits of salad or the whole bowl you stop and put the food up when your hunger is satisfied. if you don't know your hunger introduce yourself to it by eating say 1 cup of your salad and walking away. if you are still hungry or get hungry in an hour eat more of your salad until your hunger is satisfied. you will be amazed at how little food it usually takes now that you are in ketosis.

If you introduce a new to you food and suddenly are hungry or have any other chapter 12 blood sugar symptoms you need to stop eatting that food and see if your sugar effects stop. Even if a food is Atkins legal that doesn't mean it is legal for you.

Every day you can post your menu in our review my menu section and folk will tell you if you got anything wrong with it but again even if the menu is perfect if you were not hungry and ate it and the 6 hr rule didn't apply then you did your Atkins wrong!

[Kimberly_P]

Re: Should I go back to the Induction Phase??

So with the last part let me try and get this straight so I undertsand even thought I should already know this.. I have to eat every 6 hours, if I'm not hungry in between then there's no need to snack on anything but if I do get hungry in between I can have a snack? I'm starting to re-read DANDR today with the group on here who is doing the summer read so maybe that will help me out more.

[not2late]

Re: Should I go back to the Induction Phase??

So with the last part let me try and get this straight so I undertsand even thought I should already know this.. I have to eat every 6 hours, if I'm not hungry in between then there's no need to snack on anything but if I do get hungry in between I can have a snack? I'm starting to re-read DANDR today with the group on here who is doing the summer read so maybe that will help me out more.

The "6 Hour Rule" is important to follow because it helps to keep your blood sugar stable. So if that last thing you ate was 6 hours ago, eat something. As 2Big said, you eat according to your appetite. So if you don't feel hungry, eat a small snack, like a hard-boiled egg or an ounce of cheese. On the Induction boards, I've noticed that alot of people think a "snack" is a 14 course meal, even if they have no appetite for it.

As for not losing weight during a particular rung of OWL---that's what happens. We have two goals during OWL in addition to losing weight: 1. we need to learn what foods our bodies can handle and cannot handle and 2. we need to learn our individual carbohydrate losing level. These things are different for each of us, because we are all individuals. From my OWL, I've learned I can't eat certain "legal" foods because they affect my weight loss or affect my appetite control. For example, I can't eat cantaloupes because they cause severe cravings for me, but others here can eat cantaloupe without those effects. I can eat celery, but 2Big cannot.

So if you only added nuts to your diet last week and you see no weight loss, then drop the nuts from your diet and see what happens at the end of this week. If you begin to lose weight again, then you know that nuts (or at least the ones you were eating) are not good for you.

[2big4mysize]

Re: Should I go back to the Induction Phase??

yep only eat if you are hungry period UNLESS it has been 6 hrs since your last eating. then you have a small snack and start thr clock again if you get hungry in 2 hours you have a meal if you get to 6 hrs again and not hungry you have another small snack. that is eating Atkins feeding your hunger.

there are days the alarm goes off 3 times and other days never. blood sugar stability will help you control your eating and that is why the 6 hr limit is the max time between eatings.

Happy OWLing.

[msnicksmom]

Re: Should I go back to the Induction Phase??

Definitely not. Eat your veggies, eat til satisfied, stay in ketosis and move your body. You are making long term changes that will stick with you the rest of your life. Let the pounds hang on a bit if they must...they are going, and when they are gone, they're GONE. You are doing great. If you really think nuts are a problem, cut them out or back, but Kimberly, I don't really see evidence that they are. Maybe they are salted nuts too and THAT'S the problem. Plus, you are clearly building muscle which weighs more than fat. But you are morphing your body. LISTEN to these great vets (not me!!!!), they know what works and what will work is to STICK WITH IT.

Really, what else could you do? Induction is too boring to stick with for the next 100 lbs. OWL is the way to go, even if it takes you 100 weeks, it is gone for good!!!

TT you late tonight if you're around.

Hugs
Denise