menu help needed...

[lesszmore]

How's my menu?

Today is my first day back, re- re- reinduction.

I'm trying to do absolutely everything by the book. I loaned out my Atkins book so am trying to go by memory and research until i can get it back.

B-1 tin of tuna w/ 1 tbsp mayo and green pepper slices (.5 cup)
S- mozz stick w/ sliced cucumbers
L- salad (1-1/2 c lettuce, w/ tomotoe, 1 oz shredded cheese, turkey, cucumber, gr peppers) ranch dressing
S- turkey roll (deli turkey w/ laughing cow cheese wedge)
D- chicken stir fry ( chicken, broccoli, cauli, gr pepers, lil bit of onion, seasonings)
W- aim for 64 oz (48oz so far)

So how'd i do????

Thanks!

[Georgiana]

Re: menu help needed...

You don't write quantities for everything, so it's difficult to say. The menu, overall, looks good. Are you tracking foods online? That should tell you how many carbs you are eating and whether your percentages are correct (you should aim for something like 65% fat, 5% carbs).

Also, since you don't mention how much broccoli you had or how many slices/wedges/etc. of tomato, make sure you are eating only 3 cups of veggies (2 from the very LC veggie list & 1 from the "other veggies" list OR 3 cups from the very LC veggie list). The lists are here:

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

[lesszmore]

Re: menu help needed...

Oh i'm sorry, i'm trying to track thru sparkpeople.com. Let me see if i can post it here for u to see.
MEALFOODCaloriesFatCarbohydratesProteinFiber, total dietarybreakfast
Green Peppers (bell peppers), 0.5 cup, strips

190511breakfastTuna,
Canned in Water, 1 can


19110420breakfastMayonnaise, regular (mayo), 1 tbsp

9010000lunchRomaine Lettuce (salad), 1.5 cup, shredded

120211lunchTomatoes, red, ripe, raw, year round average, 0.5 cup cherry tomatoes

160311lunchMozzarella Cheese, part skim milk, 2 oz

14492140lunchKraft Ranch Salad Dressing, 2 tbsp

14816100lunchGreen Peppers (bell peppers), 0.25 cup, chopped

100200lunchCucumber (peeled), 0.25 cup, pared, chopped

40100dinnerCauliflower, frozen, cooked, 0.25 cup (1in. pieces)


9
0211dinnerChicken Breast, no skin, 4 ounces

12510260dinnerSoy Sauce, 1 tbsp

80110dinnerBroccoli, cooked, 0.5 cup, chopped

270623dinnerGreen
Peppers (bell peppers), 0.5 cup, strips

190511dinnerPeppers, sweet, red, raw, sliced, 0.5 cup

160411dinnerOnions, raw, 1 tbsp chopped

40100snackCucumber (peeled), 0.5 cup, pared, chopped

80100snackLaughing Cow Light Creamy Swiss Original Cheese (Serving = 1 wedge), 1 serving

352130snackCow Pals String Cheese, 1 serving

806170snackTurkey, Louis Rich Smoked White Turkey, 1 serving10042130

So it says my totals are:
Cal:1064
carb: 39
Dietary fiber:10
fat:51
protein:113

Help... 29 carbs?!?

[Georgiana]

Re: menu help needed...

Yes, too many carbs if you are in induction... but there are also other problems.

Atkins is not a high protein diet, but a high fat diet. You should have about 65% of your calories coming from fat and only 30% coming from protein. Right now you have 43% fat, 42% protein and the rest carbs.

Don't be afraid of fat. It's the key to getting/staying into ketosis (= weight loss) and not being hungry between meals.

[lesszmore]

Re: menu help needed...

O.k. thanks i guess i have to play around with it some more? I have my butter and olive oil armed and ready, any other ideas on how i can get more fat in my diet??

Any suggestions? I'm open to ideas.

i've done atkins before, but the first time i'm honestly measuring and tracking my food.

[Georgiana]

Re: menu help needed...

Mayo, avocado, eggs, fat from meat (e.g. chicken with skin on)

I add olive oil and vinegar to all my salads (I think of it being "cleaner" than dressings... which sometimes have funny ingredients").

Something else I forgot to mention... your calories are very low. I don't know what your height and weight are, but you should be eating close to your BMR.

[lesszmore]

Re: menu help needed...

i'm 5'6 and 228... i was thinking that to.
Hmmm.. i dont eat eggs, or like avacodoes (unless its gucamole), or like chicken skin unless its deep fried.... let me think.... i could switch dressing to get more fat in, like an italian dressing or homemade one w/ olive oil. Instead of baking chicken breast, pan fry in some butter or lil oil.

Maybe i could up the fat in the meat, throw a chicken leg or ground beef in ....i'm so use to low fat and only eating lean meats... i'm def a work in progress here!

Thanks Georgiana for all your help!!

[Desihue]

Re: menu help needed...

Don't forget about sourcream Tasha...I believe SC counts toward your fats as well.
Fry your chicken in vegetable oil because butter or olive oil will burn and smoke once it gets really hot. You can also bake the chicken really hard so the skin gets crispy- I do that A LOT! Coat your chicken in parmesean cheese to make it even crispier. YUM!
Welcome back and good luck on your re-re-start!

[Georgiana]

Re: menu help needed...

Well, there is a recipe for guacamole on Linda's website:
Linda's Low Carb Menus & Recipes

Instead of eating mozzarella, you could eat camembert or cream cheese... they have more fat. Cream cheese with splenda is a pretty good dessert. Butter on cauliflower is delicious. Sour cream or cream also have a high fat content.

Flax is high in fat, but there is a "but". In the book it says we should only eat about 2 tbsp of flax if we have... umm, bathroom issues. However, they make excellent crackers and I used them on induction without any issues (but never went over 2 tbsp).

From your stats, your BMR is around 1800 calories. To give you an idea, my BMR is about 1500 and I eat around 1300-1400 calories a day. Now people say I should eat more, but I am losing and I am not hungry... so I guess I'm doing something right.

You're welcome!

[lesszmore]

Re: menu help needed...

Georgiana- Ohhh your right, i didnt think about cream cheese and i butter on the veggies.. i tend to have those issues too ... so i have some ground flax in the fridge.. 2tbsp limit.. got it.. thank u sooooooooo much!

Dez- HEYYYYYYYYYYYYYYYYYYYY! lady how ya doin'. Ok i thought it was just me smokin the house up... so its the kind of oil.Ohhh i love chicken w/ parm... Thanks.. i'm tryin to re-start again and again..lordy one day i'll get it right!