Menu is promised..

[MGrace]

Breakfast
1 large coffee (16oz) 2 tbs cream

Lunch
2 cups mixed lettuce (endive, boston, romaine)
8 small black olives
2 oz feta cheese
1 small artichoke heart (boiled, lightly salted)
half cup cucumber
2 tbs. ranch dressing
1 small tomato (bad i know)
1 oz cheddar cheese
1 can diet pepsi

2 oz espresso
Dinner

1 cup of vegetable soup(tomato based)
2 cups boston lettuce
2 tbs ranch
4 oz chicken breast
1 american cheese slice
1 slice bolonga
1 can diet pepsi
4 almonds
3 cashews

[ValidRouge]

Re: Menu is promised..

Mgrace, I plugged all this into fitday

If I were talking to someone on Ongoing Weight Loss and had gone through all the rungs, I'd say the menu looks okay carbwise. But your net carbs are 36...this is where the carb creep comes in...and fitday doesn't count your pepsi's and coffee's as sweetners. Are you using sweetners in your coffee? If so, you have to count 1 carb per packet. Some count each can of pepsi as 1 carb...being honest with myself, there definitely is more than 1 packet in a can...I can taste it. I think that is where I've recently gotten myself into trouble. Those packets/sweetners add up. But, I didn't count any sweetners in your 36 net carbs.

Now, being that you've been trying to get yourself back into the groove. I'd suggest going back to the basics of rung 1 of OWL. I agree that it's hard going back to induction...and I always say that I'm going to do it...but never truly make it. I can, however, do rung 1 with veggies and be perfectly happy. It may take a week to get fully into ketosis, whereas induction levels will get you there in a couple days. Then, start adding the foods back in one at a time. You may have a food intolerance to something you are eating that is causing you to bloat which would look like weight gain.

You didn't mention how much water you are drinking, but I'll remind you of the importance of drinking LOTS of water. Especially if you are drinking soda, coffee, and eating processed meats and salty foods (which you are).

Fitday is an invaluable tool. It's free at www.fitday.com.

[MGrace]

Re: Menu as promised..

Valid, your my hero!

Thats insane...36!? I counted no where near that on my own...and today was a good day..
As for sweetners I dont use any in my coffee, just cream and I drink around 3 one pint bottles of water a day.
Im going out to get my DANDR book first thing tomorrow...Things have changed a lot since i started 9 years ago...

I went on to fitday and you are right, its amazing how helpful it is.
About excercise, i prefer pilates, anyone else do pilates exclusively? What would you suggest is a good schedule? 20 mins X 4 days is what I'm aiming for...
Thanks again Valid and everyone else......

[ValidRouge]

Re: Menu is promised..

If it were me...I'd give up the pepsis and add another 3 pints MINIMUM of water per day.

Until you get the book, check out these posts in this forum

Low Carb Frequently Asked Questions forum
http://www.atkinsdietbulletinboard.c...splay.php?f=79

Here is a general overview of the 4 phases of the 2002 edition of the Atkins plan
http://www.atkinsdietbulletinboard.c...ead.php?t=6783

The Ongoing Weight Loss Phase
http://www.atkinsdietbulletinboard.c...ead.php?t=5211

As a matter of fact, here is the OWL forum, read all the threads at the very top, those are the stickies:
http://www.atkinsdietbulletinboard.c...splay.php?f=38

I haven't done any pilates, so someone else will have to give you advice on that. Although, I do know they are great for strengthening your core, and any muscles you build whether through weight lifting or pilates will burn more calories, so it's all GOOD!

[NEW MOM NY]

Re: Menu is promised..

wait... I practically have been living on Diet Pepsi and coffee (with equal) I am in induction and find those are the 2 things that are semi-normal for me to consume regularly.!