Sabrina's Induction Journal - The Road to Imminent Success!

**Moochiecat** · June 20, 2005, 05:37 PM

No, you are not required to get in all 20 carbs. Most of us average between 10 to 18 carbs a day, and it seems to me (having been here a year and read countless messages) that people feel better when they have are closer to the 20. Remember these are all good foods you are getting the carbs from, so don't be shy to choose more carb-dense veggies to bring your carbs up.

Romaine is a good choice over iceberg lettuce, but don't forget to include some spinach in there as well to up the count and give you some variety.
It's commonly believed that spinach was mistakenly put on the 1 cup veggie list, and we encourage you to eat it as a 3 cup veggie due to it's low carb count and it's nutritional punch.

I see you are having most of your veggies at lunch...try and spread them out through the day. Your digestive system will thank you for it, and it'll help keep your blood sugars more level.
You appear to be going over your 3 cups a day veggie limit as well, so keep an eye on that. It's not such a huge big deal, considering the first rung of OWL is to add in more veggies, but best to develop good habits from day one by toeing the line.

Ditch the Atkins shake and eat real food. Save your money, give your body proper food to digest and beat the sugar monkey by not giving it the chocolate it's asking for.

Also, if the jello is sweetened with aspartame, you want to get rid of that too. Dr. Atkins tells us to avoid aspartame (page 128 of DANDR). You can make your own gelatin dessert with gelatin, splenda and powdered sf Koolaid, but honestly, it's best to find real food combos to have instead.

Chocolate blobs are good..cream cheese, cocoa powder and splenda...mixed together then frozen into TBS sized blobs on a cookie sheet. When frozen put them all in a container and leave them in the freezer and have one or two at a time.

**bugout429** · June 20, 2005, 08:12 PM

Hi Moochie, thanks for your response!

Now I'm confused, because on the Atkins website, on the induction page, it states:

You should eat at least four cups of salad vegetables, or three cups of salad vegetables plus one cup of other vegetables

When did it turn to three? I've been following the 4 cup rule, substituting one of those cups for the starchier veggies. That's why I had 3 cups of lettuce, 1/2 cup chopped tomatoes, and 1/2 cup cauliflower in one day.

My information came from here: http://atkins.com/Archive/2004/12/27-833156.html

Can you please let me know where you saw that three is the limit? I'm curious now; I guess that means I've been really overdoing it!

Thanks,
-Sabrina

**Moochiecat** · June 20, 2005, 11:56 PM

Ah..simple answer here!
This site follows the Atkins Plan as laid out in Dr. Atkins New Diet Revolution, version 2002 (DANDR for short) and in there, it allows 3 cups of veggies a day; either three cups off the 'salad' list, or 2 cups off the 'salad' list and 1 cup off the 'other' list.

Our advice is based on DANDR. Go ahead and do the four cups thing though if you like...I mean, it's vegetables, and as long as you're eating properly from the respective lists, you're going to be just fine. :yes

Atkins.com Induction instructions contradicts itself quite a few times by suggesting foods (mostly foods it sells..it's all about the $$$) that have ingredients not on the Acceptable Foods list, and we don't agree with that.
The book says to eat the foods appropriate to the stage you are at, and that's what we do....so no lowcarb tortillas or advantage bars etc in Induction.

We know for sure that DANDR works, so that's what we follow.

**bugout429** · June 21, 2005, 07:58 AM

Thank you so much for clarifying that! I did order the book, it just hasn't arrived yet. I ordered it with some supplements from the Atkins site, and unfortunately, some bars. But coming into Atkins from the SBD, I'm familiar with the policy to only use these as a last resort, and never to include them as a part of your meal plan.

I take a couple and thrown them in my bag to have on hand. Twice it's proven handy - the first time in a movie theater, and the second time on Father's Day when everyone was enjoying dessert but me.

I realize that it's the cravings themselves that I must overcome, and not use these foods as a substitute, and I'm getting there. It's no easy battle.

**bugout429** · June 21, 2005, 08:03 AM

Day 6!! (Still very much a newbie, please be patient! My book is on its way...)

Breakfast - 4.1 Carbs
**2 Dieter's Advantage
**3 Atkins AM Cleanse
2.6....2 smoked salmon, cream cheese, cucumber rollups (QUESTION 1: each roll-up contains 1 oz cream cheese. Is this WAY more than what the recipe intended? We're allowed 4 oz cheese a day, right?)
0.5....1/2 C. coffee w/1 tsp half & half
1.......1 packet splenda

Lunch: 4.1 Carbs
**2 Dieter's Advantage
**2 Essential Oils w/CLA
0.4....2 C. Spinach
1.8....1/2 small cucumber
1.2....1/4 C. chopped scallions
0.7....5 black olives
0.......4 oz rosemary grilled chicken
0.......EVOO/RW Vinegar/salt/ppr
(QUESTION 2: Did I reach my daily veggie limit? What, if any, veggies can i still have with dinner?)

Snack: 1 Carb
**1 Basic #3
1.......Atkins Advantage Vanilla Shake (i told my brain it was ice cream)

Dinner: 8.6 grams
**2 Basic #3
0.4....1 C Romaine
0.......1 T Rosemary Vinaigrette
0.......1.5 chicken leg
1.7.....1/2 small roasted tomato
3.6.....1 roasted jalapeno pepper
3.5.....Cauliflower w/Indian Spices

Total Glasses of Water: 10 glasses
Total Number of Carbs: 17.8 grams

(I even went to a bar with my friends tonight, and only drank water!)

**lola101** · June 21, 2005, 01:59 PM

hi

what's dieter's advantage
and atkins AM Cleanse?

**bugout429** · June 21, 2005, 02:19 PM

Here is my profile on FitDay!

Just a moment...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=bugout429

**bugout429** · June 21, 2005, 02:25 PM

Originally posted by lola101

hi

what's dieter's advantage
and atkins AM Cleanse?

Hi Lola,

Dieter's Advantage is one of the Core-4 supplements recommended by Atkins. I take it because I don't know any better and want success that badly.

Atkins AM Cleanse is a part of a duo with the PM Renew formula, and it's kind of like a power flush for your digestive tract to rid it of all it's residual bulk leftover from bad carbs... or so they say. I have used it before, when on the South Beach Diet. I must say, it really cleaned me out.

That's why I chose to use it again, to jump-start my Induction phase success!

-Sabrina

**lola101** · June 22, 2005, 08:57 AM

oh thanks..=)

I thought it was like a shake or something!

**Moochiecat** · June 22, 2005, 09:31 AM

Day 6!! (Still very much a newbie, please be patient! My book is on its way...)

You're doing pretty good...just a little tweaking needs to be done!

Breakfast - 4.1 Carbs
**2 Dieter's Advantage
**3 Atkins AM Cleanse
2.6....2 smoked salmon, cream cheese, cucumber rollups (QUESTION 1: each roll-up contains 1 oz cream cheese. Is this WAY more than what the recipe intended? We're allowed 4 oz cheese a day, right?)
0.5....1/2 C. coffee w/1 tsp half & half
1.......1 packet splenda

Yes, you are allowed up to 4 ounces of cheese a day. Cheese can stall some people, so perhaps vary the amount of cheese you have from day to day and not have the full 4 ounces each day.

Lunch: 4.1 Carbs
**2 Dieter's Advantage
**2 Essential Oils w/CLA
0.4....2 C. Spinach
1.8....1/2 small cucumber
1.2....1/4 C. chopped scallions
0.7....5 black olives
0.......4 oz rosemary grilled chicken
0.......EVOO/RW Vinegar/salt/ppr
(QUESTION 2: Did I reach my daily veggie limit? What, if any, veggies can i still have with dinner?)

It looks like you may have come close to your 3 cups, but remember, that if you do eat more veggies, it's not the end of the world, considering that the first rung of OWL is more veggies, and considering the website suggests 4 cups of veggies. No need to panic if you are eating a bit more.

Snack: 1 Carb
**1 Basic #3
1.......Atkins Advantage Vanilla Shake (i told my brain it was ice cream)

Tell your brain this isn't an acceptable substitute for real food! :yes Have a protein/fat combo snack instead.

Dinner: 8.6 grams
**2 Basic #3
0.4....1 C Romaine
0.......1 T Rosemary Vinaigrette
0.......1.5 chicken leg
1.7.....1/2 small roasted tomato
3.6.....1 roasted jalapeno pepper
3.5.....Cauliflower w/Indian Spices

So, yes, you did go over your 3 cups of veggies a day, but again, I wouldn't panic too much about it, just strive to hit the 3 cups tomorrow.

Are you using Fitday? There's a link in this forum to help you out with it...how do your fat/protein/carb ratios look?

(I even went to a bar with my friends tonight, and only drank water!)

Good for you!!! :icondance Social things can be a formidable obstacle for some folks and it's best that you incorporate Atkins into every aspect of your life from day one. Good job!!

**bugout429** · June 23, 2005, 08:16 AM

Still on track: Day 7! (Wednesday, June 22)

Breakfast - 1.6 grams
**2 Dieter's Advantage
**3 Atkins AM Cleanse
1.2.....2 eggs
0........2 sausage
0.4.....4 cucumber slices

Lunch - 1.7g:
**2 Dieter's Advantage
**2 Essential Oils w/CLA
1.....1 C. Iceberg lettuce
0.....5 oz lamb shawarma
0.7...1/4 small tomato

Snacks - 2.3 grams
**2 Basic #3
1.3...1 salmon/cream cheese, cucumber rollups
(later in day...)
1......5 black olives
0......1 T. cheddar

Dinner - 9.1 grams
**2 Dieter's Advantage
**3 Atkins PM Renew
1.....1 C Romaine
0.....1 T Rosemary Vinaigrette
0.....1 roasted chicken breast
0.....1 jerk chicken thigh
3.6..3 oz Palak Paneer (Sauteed Spinach, Indian)
3.....1 small tomato
0.....2 oz fresh mozz
0.5...2 slice red onion
1.....1 T pesto sauce
0.....1 t olive oil

(the last 5 ingredients are part of a tomato/fresh mozzarella/pesto salad that I ordered at the bar/grill I met my friends at after dinner. I got it just so as not to occupy a seat and order nothing but water. I didn't even eat all of the tomato... Just listing it to be safe)

From FitDay:
Calories Eaten Today
source......grams.......cals.......%total
Total: 1946
Fat:..............136......1222.........65%
Sat:.............50........454.........24%
Poly:............11.........97...........5%
Mono:..........42........382.........20%
Carbs:...........19..........50...........3%
Fiber:............7............0...........0%
Protein:........156........622..........33%
Alcohol:...........0............0............0%

I think my ketosis found me again. It took a bit longer this time. Then again, I'm only gauging by the taste in my mouth, as my shipment from atkins.com (containing my strips & book) has not yet arrived.

So far, since starting Atkins, I've been to 3 bar excursions and managed to stick to drinking just ice water and having a good time. This Friday is a party I've been looking forward to all month, and I do plan to drink moderately then, but I think going forwards, I'm sticking to water unless it's truly a special event.

**bugout429** · June 23, 2005, 08:29 AM

Day 8 - Thursday June 23, 2005... Still going strong!

Breakfast - 3 Carbs
**2 Dieter's Advantage
**3 Atkins AM Cleanse
3.......2.5 smoked salmon, cream cheese, cucumber rollups
0.......20 oz water

Thursdays are always a tough day for me. My team has a weekly status meeting at 3:30 pm, which is also a 'tea party'. Someone brings in goodies, which is ALWAYS some sugary pastry, which just so happens to be my undoing. Last Thursday was my very first day on Atkins, and the treat du jour was Baklava. Feeling conflicted, I took a piece, a nice little diamond shaped confection, filled with syrupy chopped pistachios and walnuts. I peeled off the top few layers of phyllo dough, let them dissolve in my mouth, tasting the honey and cardamom, and was plenty satisfied to last me through the meeting without touching a single bite of the nutty filling and base. Realizing even this is not acceptable, I calculated and logged every carb in the bite I did take. There are no freebies on Atkins, except maybe water.

Today I have on hand an Atkins Advantage bar. Since beginning the diet, I have bought several of these in various flavors to try them out. To date, I've managed to only eat one. Today I will take one to the meeting with me, and if resisting today's temptation becomes unbearable, at least I'll have something less destructive for my sweet tooth. Wish me luck!!

Lunch - 1.0 grams:
**3 Basic #3
**2 Dieter's Advantage
1.....1 C Iceberg w/barely an ounce of cucumber & tomato
0.....Halal Chicken (street cart vendor)
0.....1 T Hot Sauce
0.....16 oz water

Snacks - 3.7 grams
**2 Essential Oils w/CLA
2:30 pm
1.2.....16 oz iced coffee w/sugar free vanilla syrup
0.5.....1 T half & half
1........1 packet Splenda

5:30 pm
1.......7 black olives
0.......1 T cheddar cheese

Afternoon follow-up: The girl who was supposed to bring the snacks to my meeting took the day off, so WOOHOO! No temptation at the meeting! I was prepared with my Iced Coffee and Atkins Advantage bar, but there was no food, so I didn't bother with the bar, and only sipped my coffee. I hope when I get home today, my shipment from Atkins.com finally arrived. I would like to know for sure whether I'm in ketosis or not.

Dinner - 4.6 grams
**3 Atkins PM Renew
1 1 C iceberg lettuce
0 2 T rosemary vinaigrette
0 2 jerk chicken thighs
3.6 3 oz palak paneer (spinach)

Net Carbs: 12.3

My ratios:
Fat / Carbs / Protein - 64% / 3% / 33%

Me on FitDay: http://www.fitday.com/WebFit/PublicJ...wner=bugout429

**bugout429** · June 24, 2005, 10:35 AM

Day 9 - Friday June 24, 2005... wearing jeans I haven't worn in a year!

Breakfast - 1.9 Carbs
**2 Dieter's Advantage
**3 Atkins AM Cleanse
1.3....1 smoked salmon, cream cheese, cucumber rollups
0.......2 Jones breakfast sausage patties (no sugar)
0.6....1 hard boiled egg
0.......20 oz water

Lunch - 4.6 grams
**2 Dieter's Advantage
**3 Basic 3
1........1 C lettuce
0.7.....2 slices tomato
0........6 oz Halal chicken
0.......32 oz water
0.9....12 oz iced coffee
1.......2 T half & half
1.......1 pkt splenda

I'm starting to feel a little full in the gut again, though my scale smiled at me this morning. I wonder if I'm eating too much. It looked like about a cup of shredded chicken that I ate over my salad today. Didn't seem like alot but now I feel pudgier than this morning.

My ketostix came last night. I tested my urine and the color was so pale it was practically indistinguishable from the baseline value for "No". I still can't tell. Maybe I'm doing it wrong. But at least I'm still very much on track!

Snack - 2 g
3:30 pm
**2 Dieter's Advantage
2.....1 Atkins Creamy Cinnamon Breakfast Bar

Dinner - 13.0 grams
**2 Dieter's Advantage
**3 Atkins PM Renew
2.....1 glass red wine
0.....1 oz grilled flank steak
11...3 vodka, club, splash of cranberry
0.....1 vodka & diet red bull

So far:
Net Carbs: 21.5g

My ratios:
Fat / Carbs / Protein / Alcohol - 38% / 4% / 21% / 36%

Me on FitDay: http://www.fitday.com/WebFit/PublicJ...wner=bugout429

**bugout429** · June 28, 2005, 01:08 PM

Day 10 - Saturday June 25, 2005

Breakfast - 2 grams
**2 Dieter's Advantage
2.....1 Atkins Advantage Creamy Strawberry Breakfast Bar
0.....16 oz water

Lunch - 2.5 grams
**2 Dieter's Advantage
**3 Basic 3
1......1 C lettuce
1......1 oz cream cheese
0.5...6 cucumber slices
0....32 oz water

Snack - 3.7 grams
3:30 pm
0.7.....1/3 Atkins Advantage Choc Coconut Bar

Dinner - 25.2 grams
**2 Dieter's Advantage
**2 Essential Oils
2.7.....2 cheeseburgers
3........2 hot dogs
0.5.....2 tsp mustard
2........2 T low-carb ketchup
17......8 large BBQ spareribs

Net Carbs: 33.4 grams

My ratios:
Fat / Carbs / Protein / Alcohol - 57% / 4% / 22% / 18%

Me on FitDay: http://www.fitday.com/WebFit/PublicJ...wner=bugout429

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Sabrina's Induction Journal - The Road to Imminent Success!

Sabrina's Induction Journal - The Road to Imminent Success!

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