Can someone check my menu and see how I did on the first day?

[12 Volt Man]

Click the Fit Day link in my signature.

The way I see it, I missed some of the vegetables.

[ValidRouge]

Re: Can someone check my menu and see how I did on the first day?

Hi, Rob. Your menu is good except you are missing the FAT!

Atkins is a high fat diet, not a high protein diet. It appears that your diet is about 44% fat, 3% carb and 48% protein. you should be shooting for aout 65% of your daily caloric intake of fat and no more than 30% protein, 5% carbs. If the carbs are less than 5%, then your fat should increase NOT the protein.

Eat fatty cuts of meat instead of the lean meats. Eat the skin on chicken, use butter on your veggies, or full fat salad dressings like ranch or blue cheese. However, beware of McDonald's salad dressings. They are FULL of sugar. Ask for mayo and mix with some salt and pepper for a nice "dressing" that won't have all the sugar.

[12 Volt Man]

Re: Can someone check my menu and see how I did on the first day?

That's funny you should say that. I felt like all I did was eat fatty stuff today. I used butter to cook my eggs. I'll find some salad dressing and keep it in the refridgerator at work. I'm afraid I'll have to rely on McDonalds for most of my lunches. It's close to work and convenient. I can grab a Salad from time to time at the local grocery store.

I'll have to find ways to get more fat. Not something I am used to.

[ValidRouge]

Re: Can someone check my menu and see how I did on the first day?

Yes, it's a big adjustment for most of us. The fat is what will keep you feeling full and satisfied for much longer. It's also what gets us into ketosis and burning our own body fat for additional fuel. Fat is our friend!

[Einy]

Re: Can someone check my menu and see how I did on the first day?

Yes more fat for sure. You may want to add more veggies too. 60%-70% of your carbs should come from veggies. Not enough fiber, this may cause some constipation too. Other than that its fine.

[Einy]

Re: Can someone check my menu and see how I did on the first day?

btw .. The coffee is decaf yea?

[12 Volt Man]

Re: Can someone check my menu and see how I did on the first day?

btw .. The coffee is decaf yea?

The coffee was regular. Black. I get up to go to work at 4am. The coffee is going to be the hardest part for me I believe. Tomorrow I am going to try and cut it down to just one cup.

Here I am rationalizing already. Lol.

[*Emma*]

Re: Can someone check my menu and see how I did on the first day?

Caffeine needs to be cut out, you're trying to break addictions, if you're not following the rules of induction you are not following Atkins. you can add caffeine back in after 14 days to see if it affects you.

The main thing on your menu that you are missing is veggies, veggies are vital and you NEED to be eating them.

[Mirya]

Re: Can someone check my menu and see how I did on the first day?

Click the Fit Day link in my signature.

The way I see it, I missed some of the vegetables.

I see 3 things that should be changed:

Soft drink, cola-type, sugar-free ( 12 fl oz ) - Check these to make sure thre is no aspartame in them as most diet sodas have aspartame and will stall you

Whiskey ( 2 jigger) is not on the acceptable list.

You need a LOT more veggies.

[*Emma*]

Re: Can someone check my menu and see how I did on the first day?

Tis a different day now Mirya which is why what you pointed out hasnt already been mentioned...

so yes i agree, whiskey is a no, any sugar free drinks should be sweetened with splenda.

you ate 3.5 cups of salad veggies, i would seriously try and switch a cup to the other veggie list, lettuce is just nutritionless water leafs.

I really dont think you're eating enough, it states your BMR as 2798, you only ate 1657... not good.

[12 Volt Man]

Re: Can someone check my menu and see how I did on the first day?

I ate a ton yesterday. In fact I felt like I ate too much and stilll only got to 1800 calories or so.

[12 Volt Man]

Re: Can someone check my menu and see how I did on the first day?

Also, about eating less calories than my BMR. Isn't that a good thing? Can someone expand on that?

[*Emma*]

Re: Can someone check my menu and see how I did on the first day?

No its not good, your body can go into starvation mode and then you wont lose any weight!! it will eat into your muscle instead while holding on to everything you eat!

You should eat at or above if your exercising your BMR but less than your AMR.

if your calories are low and you're eating a lot then you're not eating enough fat, add fat to your meats and veggies when cooking!