My Menu

[Sari1212]

Hi everyone! I am on day 4 of induction.

Breakfast:
1 Atkin's "Day Break" Chocolate Chip Crisp Bar
1 cup coffee with 2 tbsp half/half and 1 Splenda

Mid-morning Snack:
1 Atkin's Advantage Shake

Lunch
Egg white omelette with
2 oz goat cheese
1/8 cup spinach
1/16 cup baby peas

Dinner:
Mixed green salad with 1 hardboiled egg
1 oz shredded cheddar
1 tsp olive oil
mushrooms

After dinner:
1 cup coffee with half and half and 1 splenda

Drinking an average of 8 glasses of water per day.

[determined2shrink]

Re: My Menu

The atkins bars and shakes tend to stall people. They were developed after his death and he would never have recommended them during induction.

[gbidruglord]

Re: My Menu

I would probably suggest to eat more meat, fat, and try to incorporate the egg yolks back into your eggs

[liv]

Re: My Menu

A few problems with what you are eating.
First:
You are not eating enough. I think I eat that amount for breakfast myself
Make sure you do not starve. We need to keep our bloodsugar low and getting hungry is counter productive.

Second
Also you have to follow the induction list: which means you eat nothing that is not on the list. Peas are not on the list.
And as others have said - eat wholesome food - bars and shakes contain non allowed items for induction.

Third
With bars shakes and splenda you are eating too many servings of sweeteners (you are only allowed three)

But I think you have the overall principles down - just tweak it a bit.

[Sari1212]

Re: My Menu

The shakes/bars say they are okay for Phase 1 -- is that not so?

I'm definitely going to have to step it up in the meat/fat department. It's really hard for me, I've started cooking my eggs with a little regular butter and even that richness kind of makes me feel sick. Same goes for most meat. Gonna stick it out though!

Thank you!

[boonie stomper]

Re: My Menu

The shakes/bars say they are okay for Phase 1 -- is that not so?

Did you see in the Sticky's or in the allowed foods list for induction as preented in D. Atkins New Diet Revolution (2002 revised edition we use here) ...that you could believe everything a wrapper says?

Are all of the ingredients qualified as legal for induction?

What is in them?

[Sherri]

Re: My Menu

Before you begin:

1. Read Dr. Atkins New Diet Revolution, 2002 edition.
At the very least, read chapters 10 through 14. These chapters tell you how to do the diet, what to expect, and why the first 14 days are so important.

ADBB uses DANDR 2002 as its reference. Granted there are other publications by Atkins Nutritionals, Inc. but we like to do the diet as it was written by Dr. Robert C. Atkins because in our collective experience Dr. Atkins' diet is more effective than Atkins Nutritionals, Inc's version.

2. See your physician.
Dr. Atkins recommended this himself. See your physician for a complete physical exam, including blood tests before beginning this or any other diet and exercise program.

Also take the Blood Sugar Symptom Test found in the book.

3. Make a commitment.
Commit yourself to giving the 14 day Induction a fair shot. If you can't commit yourself to 14 days of following rules and eating the foods listed in the acceptable foods list, this diet might not be for you.

4. Prepare your kitchen
If it's not on the list, remove it from your home. If you live with people who aren't on a low carb diet, then put your food(s) in areas separate from theirs. Also make sure you have low carb snacks available to you at all times, in case you get hungry.

5. Recruit your family and friends.
You are about to embark on a completely new lifestyle. Getting the support of your family and friends will help you through this. Be frank with them and tell them your intentions and that this is very important to you. If they have any doubts about this diet, ask them to read the book because knowledge is power.

6. Keep the Induction Rules and Foods List handy.
Make two copies of these documents: keep one on your refrigerator at home and keep the other one on your person at all times. This will save you a lot of guesswork and worry when eating out or grocery shopping.

The Rules of Induction can be found here:
What are the Rules of Induction?

The Induction Acceptable Foods List can be found here:
What foods can be eaten on Induction?

7. Read the entire label, including the ingredients.
Some foods have little carbs, but contain things like hydrogenated oils (trans fats) and sugar, which makes them unacceptable for Induction.

8. Keep a food diary
It is of utmost importance to keep track of your daily carbohydrate intake to make sure you are not exceeding 20 net carbohydrates daily.

Some people keep a notebook journal. Others like to track their progress online.

Here are some resources:
An Atkins spreadsheet:
http://www.atkinsdietbulletinboard.c...ead.php?t=4570

http://www.fitday.com ---This is a free online service (registration required) that allows you to input your foods, track your exercise, etc.

Carbohydrate Counters:
http://www.atkins.com ---The Atkins site has a downloadable Carb Counter.
http://www.calorieking.com ---This site has nutritional information for most foods and beverages.
http://www.nal.usda.gov/fnic/foodcomp/search/ ---This is the United States Department of Agriculture Nutrition Database.

9. Exercise
According to Dr. Atkins "exercise is non-negotiable"! So get moving. Begin according to your level of fitness. Visit the Exercise Forum.

10. Vitamin Supplements
These are also recommended by Dr. Atkins because many of us have poor nutrition and we need extra nutrients. Visit the Vita-Nutrient Forum.

11. Weigh AND Measure Yourself on Day 1

Make sure you weigh and measure yourself before you begin this diet. Contrary to what we are lead to believe, the scale isn't the best tool for measuring weight loss (fat loss). It doesn't tell you how much muscle you gained. It doesn't tell you how much water weight you gained or lost. It doesn't tell you that you will fit into that pair of jeans.

Tips for weighing:
a. Weigh yourself at the same time of day under the same conditions. You can weigh "more" after a meal or after you drink water or you can weigh "less" after you exercise or have a bowel movement. So pick a time and stick to it. Likewise, clothing can also add on "pounds". So if you choose to weigh yourself wearing clothes, make sure you are wearing the same clothing or nearly the same clothing.

b. Use the same scale. Scales differ slightly. So the scale in your doctor's office or at the gym might have you weighing more or less than the scale in your bathroom.

Tips for measuring:
a. You can measure whatever body areas you want: chest, waist, hips, thighs, upper arm, wrists and ankles. To make the measuring easier, you body landmarks like your belly button or a mole or scar, to guide your tape measure placement. For chest measurement, women can either measure under their armpits and/or under their breasts.

b. Don't "pull" on the measuring tape because that will give you a false reading (and stretch the tape). The tape should be snug, but not tight.

c. Don't suck in to make yourself smaller. Again, that will give you a false measurement.

Measuring tapes can be purchased at craft stores (the sewing section) for under $5.00. If you can't find one, you can use a piece of string. Just mark that string with a marker pen to indicate your "start" points". Or if you have an old belt, you can use that too.

Another good "measuring tool" is your clothing. Non-stretchy clothing like a dress shirt, jeans, or dress is the best thing to use. Stretchy fabric (like t-shirts or anything with spandex) will conform to your body as you shrink so you might not see the results. Try on this article of clothing periodically to see how you are losing inches.

Good luck to you on your 14 day Induction journey.

[liv]

Re: My Menu

The shakes/bars say they are okay for Phase 1 -- is that not so?

I'm definitely going to have to step it up in the meat/fat department. It's really hard for me, I've started cooking my eggs with a little regular butter and even that richness kind of makes me feel sick. Same goes for most meat. Gonna stick it out though!

Thank you!

Your use of the phrase "Phase 1" there indicate that you are using the atkins webpage. It has been developed after Atkins death (2003) and revised and revamped. So has the diet over there.
Here we strictly follow Atkins last book (The New Diet Revolution 2002 edition) And according to the rules of induction in that book an inductee is to only eat what is listed as allowed food. So therefor on induction we suggest not eating bars and shakes as they do contain ingredients you should not have on induction. Also some find that these products may stall their weightloss

You can also find that list of allowed foods here

http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6781-what-foods-can-eaten-induction.html

[redfoxglove]

Re: My Menu

Can't add much to what the ladies above have stated here, Sarah. Except for this: you will find that going to the trouble of doing it as outlined here will definitely be worth your time. If you do it the way the Dr. wrote it, you will be rewarded with better health, a better quality and consistency of energy, AND weight loss. Give it a try!