My Menu

[amiee2006]

Re: My Menu

I am considering going in to phase 2 of Atkins, I have been on Induction for 3 weeks and for the past 2 weeks I haven't lost anything but 1 lb (no inches). Some of the gals suggested that I put a few days menus down and get some comments From there, I can make the right decision.


I will say that I think some of my problem is a lower appetite, not so good calorie intake , and I haven't had over 11 grams carbs since I have been on Atkins and maybe I'm missing something my body needs. (Like more veggies as my buds have said).

Day 1-

Breakfast- 2 fried eggs, 2 strips of bacon
Lunch- 1 cup of salad, 1 really small cherry tomato
Dinner-1 . 5 cups of shrimp, 1/2 cup of sliced mushrooms sauteed in 1 tablespoon butter

Day 2-

Breakfast-2 deviled eggs-made with 2 eggs, 1 tbsp. Mayo, 1 tsp. mustard
Lunch- 2 oz. cheese , 1 slice turkey breast
Dinner-4 oz baked fish, 4 oz chicken breast, 1/2 cup. steamed brocolli and cauliflower
Treat- 1 cup of herbal tea, no caffine, no sugar, no sweetner

Day 3-

Breakfast-4 thin sliced lean ham, rolled and filled with 1 oz cream cheese with diced green onion.
Lunch-2 cups salad-no dressing
Dinner-2 hamburger patties w/ shredded cheddar
Snacks-2 stalks celery, 10 slices pepperoni

atleast 100 oz water a day (and ice chips, mmm)

[sillygirl]

Re: My Menu

Aimee, hey! You are eating far too little calories. I plugged your daily menus to fitday and here's what I got:

Day 1 440 calories 58% fat 38% protein 5% carb
Day 2 668 calories 49% fat 49% protein 7% carbs
Day 3 912 calories 55% fat 43% protein 6% carb

Please re-read the induction chapter of your book. You should be eating 30% protein, around 60-65% fat and 5-9% carbs. You are pretty much eating in starvation mode right now, which means your body will not lose any weight. It will hold onto your weight because it thinks you're starving it. You are eating way too much protein, not enough fat and carbs (in the form of veggies only).

I know I told you elsewhere to move up to rung 1. I don't think you're ready for that yet. You really need to get a better handle on how this works, and to try eat enough food for at least a few days. You should stay on induction for a week, only eat properly, as prescribed by Dr. Atkins. Please go to google or some other browser and type in BMR Calculator. You can read about what your body, at your weight, height and age needs to simply survive. Then, you would deduct only 500 of those calories a day in order to lose.

You want to lose 43 more pounds, right? You probably should be eating more like 1700-1800 calories each day, that's just my guess and opinion. Eating Atkins style, however, the calories don't matter so much. It's more important to eat the right foods, fuel your body appropriately and make sure that your body is getting what it needs while staying in the percentage range I mentioned above.

Please don't be afraid to eat.

[sadie147]

Re: My Menu

Hi Amee, i agree with Silly, you are eating far too few calories. You shoudl also add more variety of veggies to your menu, right now you jsut seem to be sticking with celery and salad, though they're ok, they're not as full of nutrients as other veggies, spinach, brocolli spaghetti squash etc.

From what I can see of your menus, you seem to be kind of combining low fat and atkins, you can have full fat dressing with your salad, 1/2 a sliced avacado is wonderful on a salad and will add needed fat and calories as well.

if you are not hungry, try eating more calorie dense foods, such as avacados, a higher fat cut of meat like beef or ground beef than the turkey/lean ham/shrimp you are currently having, make sure you are leaving the skin on your chicken etc.

Silly is right, you will need more calories to lose weight or you will be in starvation mode. I know it can be difficult at first...because we are so programmed with the low fat/low cal..but try it..trust me it works!

[Desertthorn]

Re: My Menu

Need to up those fats. That might be why your not losing, your body is desperately hanging on to the fat because it thinks your starving.
Day one lunch, add some protein to that salad, hard boiled eggs? tuna? taco meat. Ranch or Blue cheese dressing or mayo in the tuna or eggs would add fat.

[amiee2006]

Re: My Menu

Yes, I have been doing some research the last few days. In my book and online. It sounds really stupid but I am so sick of being heavy , I'm scared to eat. Like I said in my journal, I have just felt like crying the past few days and I know its because my body wants more than what its getting but then I feel all guilty. I'm going back home to WV for a visit in Feb. and it would be real nice for my mom not to consider me the heavy set one.


I'm glad I have you guys. I'll buckle down tomorrow and increase my fat /carb and lower protein a tad. I'll even post my menu tomorrow evening. I know I seen it somewhere on here but where do I find the sample induction menu?



Thanks a lot ladies!

Amy

[higgies]

Re: My Menu

Hi Amy!

Yes, it is difficult to get this into our skulls. You can look around you though and see the success we have found by following the plan laid out in DANDR. Starvation mode is very real, and will limit your weight loss/fat loss. I've actually found that sometimes eating more calories has increased my progress!

Try to do the things that the others here have suggested, particularly the eating every 6 hours, even a small meal/snack. Also try the calorie and fat dense foods like the avocado Sadie mentions or adding olive oil to something.

You can do it...just because you don't have an appetite doesn't mean your body doesn't want to eat...just your mind!

[sallyseachange]

Re: My Menu

In a rush...gotta sign off because of a storm, but I just wanted to ditto what the others have said. Avoid starvation mode at all costs... and at the same time make this WOE more enjoyable! Don't forget the six hour rule, even if it's only something small that you eat.

[sillygirl]

Re: My Menu

Morning Aimee!

Go to Journal Stats

This is a journal, but ONLY FOR YOU, no one else can post to it. Read some of them, read mine. it's where we post stats. You can then post in your regular journal for people to go see your Stat page. I would recommend listing all the foods you eat, rather than just percentages like I do. Please use fitday every day, and please eat more food!

[Elizellen]

Re: My Menu

You have been given loads of good advice here, so all I would add is that if you have little or no appetite do make sure that when you do eat you choose foods with plenty of nutrients in them, so you are getting the most 'bang' for your cups of veggies. So choose the higher carb 'salad' veggies over plain old 'chewy water' (aka lettuce').