Menu - Induction Phase

[Moretta]

Mozz. cheese 3-4 oz
Eggs 2-4 per day sometimes
1 cup of salad, 1 cup of cucumbers, 1 cup of other veggies ie spinach, green beans, broccoli
Meat - 8 0z
Fish - 9 oz
Grated Parm. cheese 1-2 tblsp.
Butter just started the other day 1 tbsp.

About 2 litres of water per day

[Elizellen]

Re: Menu - Induction Phase

Hi Mary

Your food choices seem fine to me, as they are within the limits (as long as the parmesan cheese doesnt tip you over the 4 ounces).

You dont say here whether you have worked out your ratios of fat/protein/carbs. Are they around the 65%/30%/5% area?

Also you say you are drinking about 2 litres of water which is roughly the 64 fluid ounces minimum recommended. If you are looking to lose more than 25 pounds(11 kgs) you need to drink another 8 fluid ounces (237 mls) for each 25 pounds you want to lose.

[Moretta]

Re: Menu - Induction Phase

Hi Mary

Your food choices seem fine to me, as they are within the limits (as long as the parmesan cheese doesnt tip you over the 4 ounces).

You dont say here whether you have worked out your ratios of fat/protein/carbs. Are they around the 65%/30%/5% area?

Also you say you are drinking about 2 litres of water which is roughly the 64 fluid ounces minimum recommended. If you are looking to lose more than 25 pounds(11 kgs) you need to drink another 8 fluid ounces (237 mls) for each 25 pounds you want to lose.

As to water intake I have been on most days drinking 3 litres per day.

Here are my %: It varies from day to day since I am on he induction phase still:

Fat 57% to 60%
Carbs 4-5%
Protein 38% goes sometimes to 46%

My carbs never go up to 20g.

I try to follow Atkins to the letter.

Thanks.

[kate58]

Re: Menu - Induction Phase

Looking at your percentages, I'd say cut back a little on the protein and up the fat. Your food choices are good, it just needs some tweaking.

On induction many people tend to find their carbs come in at around 15-17 per day, but as long as you are getting your veg, that's ok, and they'll go up a by 5g from that when you go to OWL rung one anyway.

You do need to avoid overdoing protein though. This is NOT a high protein diet, it's a moderate protein, high fat, low carb diet. Really, aim for the 30% protein and 65% fat. If you have days of 70% fat and 25% protein that would be ok too. Don't be afraid of fat.

If you eat too much protein at the expense of fat, your body will just turn it to glucose, so it is effectively the same as eating too many carbs. That won't happen with fat, it'll give you energy and fuel ketosis.

As you go up the rungs and start eating a little more carbs, it's the fat percentage they take from, the protein should remain at around 30% throughout. At this point I am getting about 8% carbs, sometimes as high as 10% though not often, 25-30% protein and the rest is fat, which means it is pretty much always at or over 60%. But was always at or over 65% during induction.

[Moretta]

Re: Menu - Induction Phase

Looking at your percentages, I'd say cut back a little on the protein and up the fat. Your food choices are good, it just needs some tweaking.

I find on the Induction Phase sometimes its hard to avoid the Protein % going up, since the veggies are only 3 cups.

[Elizellen]

Re: Menu - Induction Phase

Have you read the thread in the 14-day induction forum called something like 'how much fat should I eat' yet? In it you can see how adding just a small amount of fat will increase the fat ratio and decrease the protein ratio.

Here is a link to it so you can find it easily
http://www.atkinsdietbulletinboard.c...ad.php?t=17102