Atkin's diet need a menu'

[ledwallet]

Hi,

I really need a good menu, someone can give me ideassss but, please to read my situation sport, calories, etc.... http://www.atkinsdietbulletinboard.c...ad.php?t=23225

Thanks a lot

[Moochiecat]

Re: Atkin's diet need a menu'

I need to know if you've read Dr. Atkins New Diet Revolution, version 2002 (DANDR for short)?

That's the Atkins book we follow here at this site.
You can eat whatever you want from the Acceptable Foods list, as long as you follow the Rules of Induction.
You might find it helpful to read through some of the other posts in this forum so you can see what others are eating, and what we've said about it. What you choose to eat will reflect what you like.
Remember that breakfast can be whatever you want it to be...it doesn't have to be a typical 'breakfast' food like sausage and eggs. Lots of folks have leftovers for breakfast.
Remember not to go longer than six hours without eating as well. That's expecially important for someone like you who is going to be so active.

Have a read through the forum and please feel free to post a typical days menu so we can see how you're doing.

[ledwallet]

Re: Atkin's diet need a menu'

1st menu:

Breakfast:
2 Egg, whole, boiled
1 cup Coffee, latte unsweet
1 slice Cheese

Morning Snack:
Tea, unsweetened

Lunch:
50 gr Lettuce, cos or romaine, raw
50 gr Spinach, cooked
200 gr Chicken, breast
1 slice Cheese
30 gr Olive oil

Afternoon Snack:
Tea, herbal unsweet

Dinner:
112 gr Finfish, tuna, white, canned in water, salt
30 gr Olive oil
50 gr Artichokes, cooked, boiled, salt
50 gr Lettuce, cos or romaine, raw

Water 3 liters far from the meals

Calories 1.482
Fat(g) 97
Carbs(g) 25
Protein(g) 128

[Moochiecat]

Re: Atkin's diet need a menu'

ok here we go!
Did that seem like enough breakfast for you? Don't be shy to add something to those eggs...maybe mash them up with some mayo and eat them with a celery stick to get a veggie in there.
The latte...was it made with heavy cream?
Your lunch and dinner look good, and I encourage you to branch out with the vegetables from day to day so that you get some good variety and you don't get bored.

Was it enough food for you? Don't be shy to have a snack between meals if you feel you need one. The best snack is to combine a protein with a fat (a piece of meat with some cheese, or a boiled egg..you get the idea) as it will satisfy you quicker and sustain you longer.

Can you give me what the percentages are? Remember you are shooting for 65% fat, 30% protein and 5% carbs.
(sorry, I'm not clever enough to figure it out myself by looking at the grams you listed! lol)

[ledwallet]

Re: Atkin's diet need a menu'

Hi,

Thanks for encourage!!!

You wanna know about i'm satisfy, well during and after dinner i was sure to be satisfy but now i'm a littel bit hungry. If i understood good i need to put more stuff in my menu, cream in the milk, snacks,etc.

I know about atkins philosophy, don't eat forbidden meals (carbs) and eat, without make abuse, meals allows.

So i'll put as you said some snacks, vegetables more, obviously without to be bore .

I don't know about percentages, 'cause i don't know about what can i calculate it?
Calories maybe, i hate matematic so if you know how can i calculate percentages, i'll you glad or easly i have it on fitday pc program?!?

I don't know if those parameters guide-line 65% fat, 30% protein and 5% carbs are to many high, low or ok about those parameters: Calories 1.482, Fat(g) 97, Carbs(g) 25,Protein(g) 128, if you can explain me better......

Thaks a lot

Ciao

Claudio

[Moochiecat]

Re: Atkin's diet need a menu'

Claudio, if you get a free account at www.fitday.com (here's a link to help you out with it
http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=5235 and it explains the percentages) you can put your foods in there, and there will be a chart that shows you your percentages.
You'll be able to tell whether you need to eat more of one thing or less of another.

I urge you to get a copy of Dr. Atkins New Diet Revoluion, version 2002 (we call it DANDR for short) and really understand the reason behind the diet and why it works.
What you want to focus on is the Acceptable Foods list and the Rules of Induction.
It'd be great if there is an Italian version of it out there but if you can't find one, I'm sure you'd do fine with the English one.

You sound like you've got the basic idea, but the more you know, the better your chances of success...right?!

[ledwallet]

Re: Atkin's diet need a menu'

ok i'll bring a book copy, got it, my percentage are: 58%fat36%proteins6%carbs

[Elizellen]

Re: Atkin's diet need a menu'

Right - so you need to add a bit more fat to what you are eating to bring those figures closer to the 65/30/5 optimum.
There is an interesting thread about just how to do this in the 14-day induction forum called 'how much fat do I need to eat?' http://www.atkinsdietbulletinboard.c...ad.php?t=17102 which will be of help in deciding how to alter your menu. Sometimes just eating the skin on the chicken breast instead of taking it off (low-calorie thinking creeps in to all of us at times) is enough to adjust things.

[ledwallet]

Re: Atkin's diet need a menu'

2nd menu

B:
3 Egg, whole, boiled
1 cup Coffee, latte - decafeine coffe always

S:
1 cup coffe espresso - normal coffe

L:
100 gr Chicken, breast
30 gr Olive oil
50 gr Cheese, goat, soft type - i call it "stracchino"
50 gr Lattuce - i forgot
S:
noone

D:
224 gr Finfish, tuna, white, canned in water, drained solids
50 gr Cheese, Parmesan, hard - i call it "Pecorino"
50 gr soft cream - i call it: Kitchen cream "Panna da cucina"

54%fats44%proteins4%carbs
water 1,5 liters

It's evening and i'm going to play soccer with my friends.

Thks see ya

Bye

[Elizellen]

Re: Atkin's diet need a menu'

The cheese allowance is 3-4 ounces (85-115 grams) a day, ledwallet, so your 150 grams (5.25 ounces) is well over that amount today!

I didnt see any vegetables this time - you need to have those 3 cups each day and spread them out through the day too.

I noticed you are having one latte and one espresso coffee - is that the normal or decaffeinated variety? Dr Atkins wanted us to give up caffeine because of the effects it has on many people.

Read this FAQ about what caffeine does to us to help decide of you are going to follow that part of the Atkins way of eating
http://www.atkinsdietbulletinboard.c...ead.php?t=6749

[Moochiecat]

Re: Atkin's diet need a menu'

Not all cheeses are allowed during Induction, and when you read the book it'll explain that. I'm not sure if that soft goat cheese would be allowed...I'm thinking it's classed as a 'fresh' cheese and you will have to wait till the dairy rung to add that in.

As Elizellen says, EAT YOUR VEGGIES!!

I'm not sure how to say 'constipated' in Italian...but that's what can happen to you if you don't eat a good variety of vegetables.

[ledwallet]

Re: Atkin's diet need a menu'

3th menu

B:
3 Egg, whole, boiled
1 cup Coffee, latte - decafeine coffe

S:
noone

L:
100 gr Filets of "merluzzo" - fish
30 gr Olive oil
15 gr Cheese
50 gr Lattuce

S:
tea herbal
15 gr cheese

D:
112 gr Finfish, tuna, white, canned in water, drained solids
65 gr Cheese "stracchino"
50 gr Lattuce
30 gr olive oil

ns:
half regular glass of brandy

calories 2006
47%fats18%proteins3%carbs
water 1,5 liters

[Moochiecat]

Re: Atkin's diet need a menu'

Great work on the numbers...it looks good...but again..remember that lettuce is not the only vegetable on the list. Work on having a variety of vegetables so you get the fiber and nutrients you need, ok?

[ledwallet]

Re: Atkin's diet need a menu'

Thks, you know i have got this fitdays pc program and i put, cheing labels product, all single meat in the tables, so when i puted broccoli, carbs spinned up, so tomorrow i'll eat broccoli and i have a like as green but it's red....

I drunk brandy i know is allow, so i gone with my dailys menus, if there is somethink wrong i'll fix it

Thanks