Induction Menu - comments?

[MrsBrittney]

Even though I knoooow Atkins works (lost 45 lbs on it before many years ago), I've spent so many years since then counting calories that I'm having trouble wrapping my head around the concept of NOT doing that and NOT worrying that weightloss will stop if I hit between 1500-1800 calories a day. So someone, make me feel reassured please. Here's my menu for today:

Breakfast
Ham & Cheese omelet (250 cal/4 carbs)
2 tbsp sour cream (60 cal/1 carb)

Snack
1 Laughing Cow Original Cheese Wedge (50 cal/1 carb)

Lunch
Two probably-too-large hamburger patties (580 cal/0 carb)
2 thin slices cheese (120 cal/3 carb)

Snack
1 Laughing Cow Original Cheese Wedge (50 cal/1 carb)

Dinner
6 oz top sirloin (225 cal/0 carb)
2 cups broccoli (65 cal/12 carb)
1 tbsp parmasean (60 cal/0 carb)

Misc
2 Diet Rites (0 cal/2 carbs)


_________________________________
Total Calories: 1,460
Total Carbs: 24
Breakdown: 51% Fat, 11% Carbs, 38% Protein


I am exercising and drinking plenty of water and I know my goal is to bring that carb % closer to 5 and the fat % closer to 65 .. but thoughts?

[Prya]

Re: Induction Menu - comments?

At first blush, it seems like you should cut back some on the cheese and add in more salad veggies The induction level is 2 cups salad and 1 cup from the "other" list.
Also, try to get in some veggies with every meal--one of my favorite things right now is adding some chopped peppers and mushrooms to my omelet in the morning. You can add so many things to eggs too, helps me not get bored with my breakfast choices.
That's my 2 cents, I'm sure some more experienced Atkineers will come by with more

[*Emma*]

Re: Induction Menu - comments?

Ditto to what Prya said, you need two cups of salad veggies and one cup of "other" brocolli is on the "other" list...

cheese is limited to 3-4oz, looks to me like you went quite over that...

are you drinking your water?

[MrsBrittney]

Re: Induction Menu - comments?

I'm over by about 2 ounces for the cheese allotment, I know this well from bending that rule everyday the first time around LOL *oops* But it worked wonderfully.

As odd as this sounds (I'm actually on this diet after being a vegetarian for 5 years so I battle my personal ethics daily at times) I really am not a fan of the GOOD vegetables.

I like salads with romaine, avocado, red onion, etc - but it seems no matter how many things or meats I add to hefty them up, I'm always hungry 30 minutes later and I spend the next 2 hours burping lettuce anytime I eat it. My doctor just assumes its part of my IBS.

So I'll need to test this time around (6 years ago I was quite an avid meat eater so it wasnt so tough) and just trial and error what I like when it comes to veggies that are allowed but arent lettuce. I'm not one to handle an omelet with mushrooms, peppers, onions and tomatos. Being a vegetarian, I tried to adjust my taste buds to be fond of the major ones: mushrooms, tomatos, peppers, cauliflower. And try as I might, I hate them.

Gracias for the input.. looking at it myself I know there needs to be veggies throughout so it isnt carbs all at once at dinner so you're right =)

Any veggie-hating Induction friendly veggie suggestions from similar folks? I'm also not a big cook or fan of reheated meals, so I have a hard time sautey-ing or steaming things the night before to eat 24 hours later.

I'm apparently the most difficult person on earth.

[MrsBrittney]

Re: Induction Menu - comments?

I am =) The cheese weight is 4.1 ounces for the day minus the tablespoon of parmasean. So it is a smidge over. In college I was a personal trainer (HA! and here I am now, 50 lbs too fat - there's ironic) so I have a habit of using my food scale for EVERYTHING but that will come in handy.

I think its a means of finding veggies I don't want to beat up. =)

[kate58]

Re: Induction Menu - comments?

I can understand your fear of fat after going the other road for so long, but fight it!!!

Your menu isn't at all bad, its very close to being good, but needs a little tweaking.

First Veg. On induction you should be having 3 cups of salad veg and one of other veg. Broccoli is other veg, so only one cup, and you had no salad veg. It's a good idea to spread those out over the day, so you are having some veg at each meal.

2 cups of raw broccoli is only about 4 net carbs when you take away the fibre. A cup of broccoli is about 5-6 florets. Do you mean two cups of cokked broccoli?

Most of your carbs should come from veg during induction, so in order to justify the other carbs you MUST not only eat all the allowed veg, but choose carefully from them to get the most carbs possible - if it's only lettuce, you will be eating hardly any!

You are allowed a maximum of four ounces of cheese, it looks like you may have gone a bit over on that.

Finally, not enough fat!! You should be shooting for at least 65% of calories from fat during induction (going a little over that would be preferable to going under), 5% from carbs, 30% from protein. As time goes on and you climb OWL you will gradually increase your carbs to, say, 10%, then it's the fat that will decrease a little, the protein stays pretty much the same thoughout.

[Elizellen]

Re: Induction Menu - comments?

Remember you can cook the veggies on the 'salad' list. I often saute red peppers and celery to make sauces, or boil or fry radishes!

Going off on a tangent, I wish Dr Atkins hadnt called the 2-cup list 'salad vegetables' as so many newcomers think 'salad' means just lettuce and (unlike you) seem to think 2-3 cups of iceberg is a good carb choice.

[MrsBrittney]

Re: Induction Menu - comments?

I keep trying to think about what I ate the first time around. I enjoyed myself and I remember vegetables but for the life of me, not really. All I can remember is a cobb salad.

[blue996]

Re: Induction Menu - comments?

I think your fat % is too low. I find the more fat I eat the more I lose. I average between 65 to 75% of my calories comintg from fat each day.

[MrsBrittney]

Re: Induction Menu - comments?

ALRIGHT folks! Could I have been any more difficult in my previous comments? You people suggest veggies and I whined and complained. LOL.

Luckily the very next day I stopped being a complete baby and here's what I ate:

Breakfast
Jimmy Dean Ham & Cheee Omelet
2 tbsp sour cream

Snack
3 black olives
1 Laughing Cow Cheese Wedge

Lunch (bought this premade at Target)
2 cups romaine/spinach mix
3 oz grilled chicken breast slices
2 tbsp bleu cheese crumbles
2 slices bacon crumbled
1/4 tomato sliced
2 tbsp Hidden Valley Ranch Cracked Peppercorn

Snack
3 black olives
1 Laughing Cow Cheese Wedge

Dinner
6 ounce top sirloin steak, seasoning with butter & garlic salt
1 cup steamed broccoli, topped with parmesean sprinkles

Drinks
Lots of unsweetened tea (Celestial Seasonings is carb, calorie, sugar and caffiene free)
Lots of water
1 Diet Rite Tangerine

And my days so forth have been fairly similiar - keeping my cheese count under 4 ounces and my ratios at about 64% fat/7% carbs/29% protein. Not PERFECT, but close and my carb-cravings are starting to die down and my good mood is starting to kick in =)

[*Emma*]

Re: Induction Menu - comments?

Looks great Britt, good job...

get some mushrooms in that omlette!

[MrsBrittney]

Re: Induction Menu - comments?

I think you must be inside my brain. This morning I was out of my Jimmy Dean omelets so I made my own two-egg omelet with 1 ounce of cheddar cheese and mushrooms and then crumbled a half slice of bacon on top.

[*Emma*]

Re: Induction Menu - comments?

see? you've got this diet down! great going

[Prya]

Re: Induction Menu - comments?

Looking great! See, not all veggies are out to make your tastebuds cringe hehe

[IrishIrish]

Re: Induction Menu - comments?

First let me say, for me, Atkins is my WOE for life. I follow it by the book and seldom deviate ... it works for me. I wasn't a big fan of veggies when I started Atkins four years ago, but I have learned to love my veggies. In the beginning, I'd use veggies with a dip of ranch dressing (somehow they seemed more like a treat!). I stir-fry seafood and veggies with spices ... quick and easy and tasty too. I make Atkins friendly soups with veggies and broth and things like mashed cauliflower with cream cheese. I wrap chicken or fish and foil with veggies and spices for an easy dinner. Induction friendly pizza is a good way to get veggies too. I think it takes some planning but it doesn't feel like work. Browse the recipes people have contributed. People seem to dream up new ways of working this program each and every day!!!

Best wishes!