Please review my meal

[ellie35]

I was following the induction phase for two weeks, then I messed up (ate four chocolate chip cookies) so I extended my induction phase by another week. Now I'm moving on to OWL but I feel like I'm doing something wrong because I don't feel any real change in my body.

Breakfast:
Turkey slices or chicken (either grilled or roasted)
small bowl of salad (lettuce, tomatoes, cucumbers)

Lunch:
8 oz chicken/salmon
small bowl of salad

Dinner:
same as lunch.

I'm a finicky eater - and I genuinely love eating various forms of chicken, like chicken kababs or grilled chicken with spices etc. I also love vegetables.

Perhaps because I only have about 15 pounds to lose, they are coming off slower and I'm not noticing it as much as I would if I had significant amount of weight to lose.

I just want to know I'm not doing anything wrong, and get a bit of reassurance

Thank you so much!

[julirama723]

Re: Please review my meal

Glad you're back on the wagon!

It looks like you're eating good portions of veggies and proteins, but it seems that fat is missing? Atkins is a HIGH-FAT diet...so you need to be getting about 65% of your calories from fat...I had problems with this too, because there aren't a lot of fats I like--I like lean meat, not a big fan of oil, etc. But I found that I like ranch dressing, which has about 20g fat per serving, and I love butter. I put ranch on salads and veggies, and even dip my turkey and chicken in it sometimes. I put butter on veggies and meats. You may also have 3-4oz. of cheese a day, which also adds to your fat percentages. As much as a tablespoon of dressing or a pat of butter is all you need to get you on the right path. I always track my foods in www.fitday.com to see if I'm meeting my daily requirements...hope this helps!

Oh, and make sure you're drinking at least 64oz. of water per day! The more water you drink, the better you feel, and the weight will come off a bit more quickly.

[Elizellen]

Re: Please review my meal

Julirama is right, we need to eat the right ratios. In induction we should be aiming at 65% fat, 30% protein and 5% carbs, which www.fitday will work out for you if you enter all you eat with amounts and method of cooking.

As we move into OWL we keep our protein % at 30% and slightly decrease our fats as we add carbs. So maybe having a teaspoon less of mayonnaise, not a large adjustment, and again www.fitday.com will help you here. I often enter foods in advance to see whether I need to add more or less of something to keep things in balance.

Another thing that concerns me about the menu you posted is that it seems a lot of chicken and salmon! now one of the rules of induction is 'Eat if you are hungry' but we do need to consider whether we are overeating too.

So if you need that amount to feed your hunger then no problems, but if you are eating it because you have it on the plate, and could be satisfied with less, try eating maybe half of it and waiting a quarter of an hour or so to see if you need more.

If you still feel hungry then eat half of it and wait again to see if you are really hungry before finishing it off. You can always put any uneaten food in the fridge and eat it later if you are hungry.

[ellie35]

Re: Please review my meal

Is 8 oz of grilled chicken really too much? I know we don't count calories but it's about 300 calories on fitday and if I don't eat that much, I'll be way below. I'll definetly add some oil and butter etc. Maybe that will help! Thank you so much!

[2big4mysize]

Re: Please review my meal

you can cook with a healthy oil too like olive oil to get your fats in and it takes very little fat. Dr Atkins measures in teasppons in his menues.

the amount of food you eat is supposed to just satisfy your hunger not be okay cause it was low cal.. if you need to eat that full amount of chcicken or slamon to satisfy your hunger at that meal then that was a correct amount. you will find as you get your fats in the right range you will need less food to satisfy your hunger each time you eat.

also any excess protein consumed is processed to sugar in the body and as we know sugar is an insulin stimulating hormone which is a fat storing hormone also.

try getting more fat in and see if you need to eat it all just to satisfy you hunger by only eating 1/2 the amount you fixed. if you are hunger then have some of the left over food until you are no longer hungry. every day every meal will be different cause you don;t do the exact same thing every day.

Happy OWLing

[ellie35]

Re: Please review my meal

oh my goodness! so all the protein i've been eating must be converting into fat! im sorry, i mgetting really paranoid now, am i going to experience weigth gain? I will try and do as you guys said - hopefully that'll help!

[2big4mysize]

Re: Please review my meal

well it could be turend to fat but most likely it was burned as sugar before the fats in your body would be burned is all. when you do that you have to be doing one of the low carb protein weight loss plans and you miss the wonderful ketosis blood sugar stability and appetite suppression.