Induction Menu in Iraq

[djfmf]

it always changes from day to day depending on what they serve but it's pretty consistent. sometimes i would have the same types of meal exactly three times a days and other days i would mix it up and try something different. my meal plan definately works for me and it's just enough to keep me satistfied and not "stuffed" which is the main purpose of this Atkins diet.
sample menu
breakfast- 2 fried eggs, bacon tomato and cheese egg white omlette and 1.5 liter flavored water.
lunch- cheeseburger(no bun), 2 turkey slices wrapped in cheese, 1 serving broccoli and 1.5 liter flavored water.
dinner- rib eye steak, 1 serving green peas, 2 roast beef slices wrapped in cheese and 1.5 liter flavored water.

this is kinda how i eat 3 times a day seven times a week along with supplements, lots of water and exercise. i do reward myself once a week at lunch on fridays by having whatever i want(breakfast and dinner will still be low-carb though). cheeseburger with the bun this time, cheesecake, ice cream, cheese sticks etc... this is my opinion, if you eat pretty healthy and consistent without cheating then it's okay to reward youself because since your body isn't used to it it just goes through my system and you shouldn't see any negative effects. but like it said it may work different for you. on fridays though i do take an extra serving of supplements after lunch and workout a little bit more just to be on the safe side. only 4 more days till friday and my reward lunch.

[Miss World]

Re: Induction Menu in Iraq

Hey there djfmf,
I'm on induction as well ... I'm thinking your menu has a wee bit too much protiens.. and the reward thing, you have to avoid all sort of carbs for the 2 weeks of induction and then gradually add things as you move to the next phase.. This is my understanding of Atkins

Just stick around, I'm sure one of the members (with more awareness than me) would review it for you

[djfmf]

Re: Induction Menu in Iraq

i forgot to mention that i started the atkins diet august 2005 at 235lbs. i got down to 166lbs in february 2006 and slowly went off the atkins diet. i came out to Iraq in July 2006 at 185lbs(see the weight gain) and went back on induction. as of 11sep06 i weight 163-164lbs at 5ft 7in. i just like the induction phase even though i could move on to the other stages, i just like to reward myself once a week since i eat pretty healthy. the extra protein is for my workeouts since i lift weights(more muscle means more calories burned). whats my pulse like? 50-52. my blood pressure? i got 100/55 two days ago. i haven't got bloodwork done yet out here in Iraq but a few months ago when i was on the diet i had 130 cholesterol. i'm working the atkins system by covering all my bases and i know my limits. i think it's a pretty healthy meal in my opinion.

[Jasmain]

Re: Induction Menu in Iraq

I have to agree with Miss Phode. For the following reasons:

1. You didn't get overweight overnight, commitment is a must, to yourself and the diet, if you are truly serious about it.

2. Rewarding yourself with carbs is not going to break the addiction that got you to the point that you needed to diet to get it off. Break the addiction now. Rewards should not include food, that is only reinforcing unhealthy behavior that is not teaching you to control yourself and the bad eating habits that got you where you are.

3. Part of induction is getting the nasty carb cravings under control, and adding things back in later, and slowly, so that you can guage what gives you cravings and what you simply can't have because it spikes your blood sugar to the level of causing cravings, even in small amounts sometimes.

4. You aren't getting the full benefit of the diet by planned cheating. Even if you don't have cravings after you cheat, that doesn't mean you couldn't be doing BETTER things for your body by not cheating. Never have to look back and think "what if".

Just a bit of stuff to consider. As with everything here, you can take it or leave it. I myself am far from perfect, but these are ALL things I struggle with myself, and things I am trying to pound into my own way of thinking, so I thought passing them on couldn't hurt!

[djfmf]

Re: Induction Menu in Iraq

I have to agree with Miss Phode. For the following reasons:

1. You didn't get overweight overnight, commitment is a must, to yourself and the diet, if you are truly serious about it.

2. Rewarding yourself with carbs is not going to break the addiction that got you to the point that you needed to diet to get it off. Break the addiction now. Rewards should not include food, that is only reinforcing unhealthy behavior that is not teaching you to control yourself and the bad eating habits that got you where you are.

3. Part of induction is getting the nasty carb cravings under control, and adding things back in later, and slowly, so that you can guage what gives you cravings and what you simply can't have because it spikes your blood sugar to the level of causing cravings, even in small amounts sometimes.

4. You aren't getting the full benefit of the diet by planned cheating. Even if you don't have cravings after you cheat, that doesn't mean you couldn't be doing BETTER things for your body by not cheating. Never have to look back and think "what if".

Just a bit of stuff to consider. As with everything here, you can take it or leave it. I myself am far from perfect, but these are ALL things I struggle with myself, and things I am trying to pound into my own way of thinking, so I thought passing them on couldn't hurt!

I guess i need to be more precise each time i reply. I used to weight 235lbs 01AUG05 last year, dropped to 166lbs 01FEB06 on induction. I got off the diet afterwards and over the next few months got up to 185lbs, most of the weight gain was in june/july because i was deploying to Iraq so i had whatever i want "knowing i would jump back on the diet once i came out here". Came out here in Iraq mid July at 185lbs with first week slowly cutting out the carbs and next week going cold turkey. i drink 9 1.5 liter bottles of water a day, i exercise and lift weights, i take supplements, i eat 3 small meals a day and i don't even snack one bit. since i've been out here i lost all the weight i gained since i got off the diet in february plus a few more lbs and still losing steadly, plus i'm in better shape because of all the weight and ab exercises i've been doing. i'm less that 20lbs away from my goal which is 145lbs and i'm just trying to lose a little bit more fat, that and the fact i'm finishing what i started. The atkins diet works, but then there are ways around it in that you can still reward yourself from time to time. While i don't have to be on induction i chose to be on it. 20/21 of those meals in a week are all low carb and with-in induction standards. that one reward meal of the week which i just added into my regiment a few weeks ago has no affect on my weight loss. I don't want to sound cocky but my plan actually works for me and that's all that really should matter. i read these boards and all these people trying to lose weight, my opinion is that if they put more effort into their diet and weight loss goals they can get there much quicker. i know these last 20 something odd lbs are going to be the hardest but that's where my will power and determination kicks in, i put a lot of effort into my diet and exercise so i should be entitled to reward myself. i know i don't have to, but i chose to. maybe i'm on a different form of induction than other atkins people on this board but i still follow all the rules, the reward system is the only thing i added since i've lost so much weight. weighing in at 163lbs for 5ft 7in is pretty good for my height, but 145lbs is my ideal weight. so i'll give myself a round of applause for all the hard work i've put into it.

[Jasmain]

Re: Induction Menu in Iraq

I am very glad you have been able to lose the weight and and get so close to goal! However, what you say is misleading, especially for people who are here who are much heavier, and who DO have trouble with carb addictions. If you are "planned cheating" as you say.. I'm sorry, but you are not following the Atkins diet as we promote it, by the book. A very specific book, made specific by someone who knew much more about how it worked best than we ever could. Also, rewards should not include the very thing that got us overweight in the first place, in my honest opinion. I don't want to be chained to food, or reward myself with what put me in chains and made me fat. It defeats the purpose. It's wonderful that you work out as much as you do, and WILL be able to get away with eating more carbs due to your activities. However, a great deal of the time, giving an overweight person license to eat those addicting foods is like handing an alcoholic a can of beer.
If what you do works for you, that is great, but it's not Atkins according to any book or version I've ever seen.

i'm less that 20lbs away fromy my goal which is 145lbs, i'm already in good enough shape as it is and i'm just trying to lose a little bit more fat, that and the fact i'm finishing what i started. does my age have a factor at 23 and my active lifestyle to boot? i used to be fat as of last year, but not anymore. i just restarted induction in july and to clarify on the reward system i started it the 3rd week of august, after i lost all the weight i gained before coming out here. i don't have a food addiction or to carbs one bit, i just like to reward myself at one meal by having whatever i want since i know i can burn it off. i guess you can say i'm on a different phase of induction even though i really don't need to be on it. like i said i know how to work the atkins system, if i can get from 185lbs to 163lbs in less than 2 months i must be doing something right. a few more months and i'll be at my goal. i put a lot of effort into my diet and lifestyle so i'll just give myself a if it works for me then that's all that should matter. i just wanted to share my meal plan with you all because it "works".

[djfmf]

Re: Induction Menu in Iraq

I am very glad you have been able to lose the weight and and get so close to goal! However, what you say is misleading, especially for people who are here who are much heavier, and who DO have trouble with carb addictions. If you are "planned cheating" as you say.. I'm sorry, but you are not following the Atkins diet as we promote it, by the book. A very specific book, made specific by someone who knew much more about how it worked best than we ever could. Also, rewards should not include the very thing that got us overweight in the first place, in my honest opinion. I don't want to be chained to food, or reward myself with what put me in chains and made me fat. It defeats the purpose. It's wonderful that you work out as much as you do, and WILL be able to get away with eating more carbs due to your activities. However, a great deal of the time, giving an overweight person license to eat those addicting foods is like handing an alcoholic a can of beer.
If what you do works for you, that is great, but it's not Atkins.

i can relate because i was in the same situation just like everyone on this board. i've read the Dr. Atkins New Diet Revolution inside and out, while i know how to follow it the correct way i chose my own custom route to suit my needs. i disagree about not rewarding yourself with carbs, we should learn to let loose every once in a while, i do so once a week because my diet and lifestyle is active. for people who need to lose quite a bit of weight they shouldn't reward themselves just yet until they have lost half of their goal weight at the minimum. i wasn't telling them to reward themselves the way i do, i just wanted to share my diet plan. my thought is if it works for me it can work for someone else. i just don't understand why my lifestyle isn't considered induction even though i reward myself once a week. what if i said i didn't have a reward system would my diet still be induction approved? my body burns food constantly like i'm on induction and that one reward meal hasn't had an effect on weight loss so i'm not complaining.

[Jasmain]

Re: Induction Menu in Iraq

i can relate because i was in the same situation just like everyone on this board. i've read the Dr. Atkins New Diet Revolution inside and out, while i know how to follow it the correct way i chose my own custom route to suit my needs. i disagree about not rewarding yourself with carbs, we should learn to let loose every once in a while, i do so once a week because my diet and lifestyle is active. for people who need to lose quite a bit of weight they shouldn't reward themselves just yet until they have lost half of their goal weight at the minimum. i wasn't telling them to reward themselves the way i do, i just wanted to share my diet plan. my thought is if it works for me it can work for someone else. i just don't understand why my lifestyle isn't considered induction even though i reward myself once a week. what if i said i didn't have a reward system would my diet still be induction approved? my body burns food constantly like i'm on induction and that one reward meal hasn't had an effect on weight loss so i'm not complaining.

I will agree with you on one point, it is your diet plan, not Dr. Atkins. And as to it being induction if you didn't have a reward system, that would depend on if you were eating only from the induction list, as close to the correct %'s for fat, protein and carbs as you could, and following it as otherwise prescribed in the book. I would like to reiterate, this is an Atkins by the book site, not a "this is how I've changed it and it still works okay for me" site. 2002 DANDR version, to be exact.

I apologize if it seems harsh, but "tweaking" the diet to feed wants and not needs proves to be a very harsh sidetrack for quite a large percentage of people, hence the site's Atkins by the book, and only by the book approach.

[djfmf]

Re: Induction Menu in Iraq

yup i have the 2002 edition but it's back home in the states, i just pulled all the info i needed online to restart the diet back in July. i believe most of the food i chose is on the induction approved list, while eating the certain percentage may not but i still eat less than 20-25 carbs a day. other than the reward part i still believe my meals are induction approved and i do get my 2-3 servings of vegetables a day. if you saw what i ate on a plate on some days it might look like i'm starving but i'm just eating enough to satisfy myself and not stuff myself silly.

i have a challenge for anyone willing to try out my diet plan for 2 weeks(minus the reward section that is). if you see weight loss then my meal plan works. if not then maybe my way is wrong or you just weren't following it correctly. besides who can 100% follow the rules and still see weight loss? not everyone, people still have to tweak it here and there so they can continue seeing results. i followed atkins induction by the book the first few months but over time it has evolved so that i can still lose weight because i've been there where i just can't seem to lose weight.

[Jasmain]

Re: Induction Menu in Iraq

I would suggest, if you wish to have someone try your version of any diet, that you go to a board that isn't Atkins by the book. There are a lot of diet boards out there that just might agree with you, but no member of the staff, moderators or Admins of this site are going to approve anything other than Atkins by the book here. THAT is what this site is. I would suggest visiting some other diet sites that discuss personal diet plans. This is an Atkins site, and will remain as such, and is and has been and always will be what it is. This site is completely dedicated to the 2002 version of the Atkins diet, and it seems rather ridiculous for you insist, on a 100% Atkins site, that people don't follow Atkins. In fact, it's rather rude, in my opinion. And hard headed, foolish.. end of story. This site = support for those who follow Atkins or who want to know how to follow it. If you wish to promote your version of it, feel free to do it elsewhere. You aren't going to get a whole lot of support on this site for planned cheating in any form.

yup i have the 2002 edition but it's back home in the states, i just pulled all the info i needed online to restart the diet back in July. i believe most of the food i chose is on the induction approved list, while eating the certain percentage may not but i still eat less than 20-25 carbs a day. other than the reward part i still believe my meals are induction approved and i do get my 2-3 servings of vegetables a day. if you saw what i ate on a plate on some days it might look like i'm starving but i'm just eating enough to satisfy myself and not stuff myself silly.

i have a challenge for anyone willing to try out my diet plan for 2 weeks(minus the reward section that is). if you see weight loss then my meal plan works. if not then maybe my way is wrong or you just weren't following it correctly. besides who can 100% follow the rules and still see weight loss? not everyone, people still have to tweak it here and there so they can continue seeing results. i followed atkins induction by the book the first few months but over time it has evolved so that i can still lose weight because i've been there where i just can't seem to lose weight.

[djfmf]

Re: Induction Menu in Iraq

what???????? i'm in no way trying to steer someone off of the atkins route or the induction route the least bit. from my sample menu how is that not healthy? it's still all within induction rules in my opinion. you keep on mentioning the planned cheating but that's not the whole point of this topic, i'm just sharing with you my Induction menu of what I eat in Iraq. my reward is what i do for myself and i'm not forcing anyone to do that, in my first post i just said i was going to reward myself. does everyone eat exactly the same meal? of course not we all eat differently to suit our style. so shouldn't you be judging my meal menu and not my lifestyle? of course this is an atkins site, i lost weight doing the atkins diet so i should be entitled to be here. what do you not get about my initial post in general, it doesn't make sense. mine looks just like the same like everyone elses, do i need to take a picture of my meals to make a point?

for the last time can we get off the topic on what i do on my diet, i've explained myself enough as it is. i just wanted to share my menu, theres nothing wrong with that. everything else i do in my life is my business even though you are entitled to your own opinion

[djfmf]

Re: Induction Menu in Iraq

What are the Rules of Induction?



This phase of the Atkins Nutritional Approach must be followed precisely to achieve success. If you do it at all incorrectly you may prevent weight loss and end up saying, "Here is another weight-loss plan that didn't work." Also, check out "Extra Cautions," below.

Memorize the following rules as though your life depends upon it. In fact, it does.

1. Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. i eat 3 small meals a day, i don't even bother to snack.

2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). read the sample menu.

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 loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Acceptable Foods). i eat 2-3 servings of steamed vegetables a day.

4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. i followed the rules

5. Eat nothing that isn't on the Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. only on my reward day of the week.

6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. my appetite has decreased since i first started so i'm good.

7. Don't assume any food is low in carbohydrate instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter. everything i have is only 2-3 grams of carbs anyways.

8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. i avoid dressings and gravies.

9.Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. i don't drink diet soft drinks, only water with crystal light flavored packets.

10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. i don't touch the stuff.

11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. i drink 8-9 1.5 liter bottles of water each day, that's about 27lbs of water.

12.If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables. 1 psyllium husk pill three times a day.

13.At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. i take supplements so i'm covered.

Extra Cautions:

Stay away from diet products unless they specifically state "no carbohydrates." Most such foods are for low-fat diets, not controlled carbohydrate plans.
The words sugarless, sugar-free or "no sugar added" are not sufficient. The label must state the carbohydrate content; that's what you must go by.
Many products you do not normally think of as foods, such as chewing gum, breath mints, cough syrups and cough drops, are filled with sugar or other caloric sweeteners. They must be avoided.
Be wary of prepared salads at salad bars or deli counters. For example, cole slaw or even tuna-fish salad may have been prepared with sugar.

the only thing that wouldn't be "INDUCTION APPROVED" would be my one reward meal of the week. other than that 20/21 meals are Induction Approved. now tell me i'm not following atkins, other than the reward portion you keep stressing about. i'm still losing weight and i'm still following atkins rules, i'm pretty sure the man himself wouldn't strike me down for what i eat. it's his diet i have to thank anyways.

[Jasmain]

Re: Induction Menu in Iraq

the only thing that wouldn't be "INDUCTION APPROVED" would be my one reward meal of the week. other than that 20/21 meals are Induction Approved. now tell me i'm not following atkins, other than the reward portion you keep stressing about. i'm still losing weight and i'm still following atkins rules, i'm pretty sure the man himself wouldn't strike me down for what i eat. it's his diet i have to thank anyways.

Dr. Atkins himself said in his book to not give into the "this one little taste won't hurt me" mentality. It's the kiss of death for this diet for too many hard working folks. Not to mention, I'm not stressing at all, it's not my planned cheat.

I also don't see anywhere in there in the rules about rewarding yourself with foods. Seems to me, being in the military, you should understand rules... and how even the ones we don't always understand, or like, all have a purpose. I was in the Navy, maybe that's why I'm such a stickler about this. I really AM glad that you're losing weight and getting fit, even if I don't agree with everything!

[djfmf]

Re: Induction Menu in Iraq

Dr. Atkins himself said in his book to not give into the "this one little taste won't hurt me" mentality. It's the kiss of death for this diet for too many hard working folks. Not to mention, I'm not stressing at all, it's not my planned cheat.

i agree with you on the kiss of death for soo many hard working people on this forum to lose weight, because it is hard to lose weight. i struggled with my weight since i was 4 years old and i was able to lose weight at 22 last year for the first time in my life and be able to keep it off. but you know what, i don't need to be on induction anymore i just chose to continue eating this way. i'm at a point in my weight loss that i can reward myself and still lose at the same time. look at all the food avaliable today, if everyone was on atkins they wouldn't exist would they? look at the people on this board trying to lose weight for a wedding for example? i'm pretty sure on their wedding day they would have a slice of cake because they've earned it. i'm pretty ure there are people on this website who reward themselves with food not "atkins approved" after they'ved reached a certain goal, will you critisize them too? people can reward themselves, but it's on a case by case basis. it sucks that you may think i'm not following the induction route because of my reward lunch of the week but i'm not feeling guilty because i'm still losing weight. so let's focus back on the menu critiqueing alright? i've proven myself enough with this debate.

[Jasmain]

Re: Induction Menu in Iraq

Can't critique the menu without more info.

Is the cheese natural or processed cheese slices? Is the bacon sugar free or one with a carb count? Did you have a slice of cheese with each piece of lunchmeat, and was the lunchmeat processed or fresh, smoked, honey cured, whatever? A lot of lunch meat has a rather ugly carb/sugar count. How much is 1 serving of those veggies? Peas have about 9 net carbs per 1/2 cup canned, and fresh veggies have a different fiber count to be taken into account when figuring out the net. Exact amounts etc are needed.

And, when people fall off the wagon, we hope to help them get back on with minimal damage to the progress they've made. It's called tough love and standing up for what we believe in. Would you go to an AA meeting and tell them they all needed to cut loose every once in a while and have a drink?