Opinions please!

[LadyT]

I've been an extended induction of sorts for just on 6 weeks now due to being type 2 diabetic with PCOS. I've enjoyed a slow but steady weight loss of 1-2kg, having lost 9kg to date. I thought I'd give a sample menu of what I might typically eat on any day of the week to see if anything needs tweeking.

Breakfast
1cup of black tea with 80mls of soy milk (no malt, no added sugar)
water
2 poached eggs on 1 cup of shredded lettuce
or
2 fried eggs with 1 cup of sallad or 1 med tomato
or
3 strips of bacon with one egg and 1 cup of salad

Lunch
Usually a salad of lettuce, tomato and cucumber with mayo or olive oil/vinegar dressing
1 small tin of tuna or salmon
or
An omlete made with 1/2 small onion, few strips of capsicum and 2 eggs
water

Snack
30gms of hard cheese

Dinner
Meat such as 2 grilled lamb chops or roast lamb, steak, grilled chicken or a salmon fillet
1 cup of vegies such as steamed broccoli, sauted zuchini/mushrooms/onion/garlic

water
1 can of cafine free diet coke or 1 small serve of diet jelly.

Treats
Once a week a handful of nuts such as almonds, brazil, macadamia
Occasionaly a chunk of cabonossi

All fried foods cooked in either olive oil or coconut oil
Supplements (chronium, folate, vit E, CoQ10, fish oil, magnesium)
Exercise 30 min-1hr 5 days/week

[Elizellen]

Re: Opinions please!

Well - apart from the nuts and soy milk it looks like a good varied induction menu to me

I didn't know what cabonossi was but a google images search shows it as some form of sausage, so unless it has fillers made of starches I imagine it is fine though probably has lots of sodium which upsets some people.

Congratulations on your loss so far

[LadyT]

Re: Opinions please!

Thanks for your input Elizellen. After posting I went on to Fitday and put in my daily menu. I read some where that your ideal percentages should be 65% fat,20%protien,5% carbs. Is this correct? Do the percentages change with OWL? Mine worked out to be around 60/20/10 but my net carbs were under 20. One thing that did have me puzzled was the dietry values given for diet jelly. On the packet and carb counter I have at home it says less than 1g of carbs but fitday rated it much higher (around 10 or more). Seemed weird to me.

[liv]

Re: Opinions please!

Your percentages could not be 60/20/10 - you're missing 10 percent somewhere.
How many calories are you eating? Looks like too little to me?
The 65/30/5 is the percentage we are aiming for in induction in OWL it will change. Carbs will be higher fats lower - protein stay around 30.
About the Jello - I would follow the package and enter it as a custom food.

[Elizellen]

Re: Opinions please!

Thanks for your input Elizellen. After posting I went on to Fitday and put in my daily menu. I read some where that your ideal percentages should be 65% fat,20%protien,5% carbs. Is this correct? Do the percentages change with OWL? Mine worked out to be around 60/20/10 but my net carbs were under 20.

Your percentage is probably fine (except there must be a typo there as they should add up to around 100 ), as the usual recommended numbers are 65% fat/30% protein/5% carbs.
These ratios are not in DANDR but were arrived at during a Duke's University trial where people following the induction menus found somewhere around those percentages were true for what foods they chose.

I entered a few days menus when I first discovered fitday (about 6 months into induction) and my percentages were about that number despite never having heard of them before. Following the induction rules seem to work out that way naturally for most of us.

As you climb the OWL ladder your fat % should decrease gradually till you are at about 50% fat/30% protein/20% carbs

One thing that did have me puzzled was the dietry values given for diet jelly. On the packet and carb counter I have at home it says less than 1g of carbs but fitday rated it much higher (around 10 or more). Seemed weird to me.

It might be that Fitday is assuming you are using what the Americans call 'jelly' which is what we call 'jam'. There might be an entry for 'jello' which is what Americans call our 'jelly'.

You could add your jelly as a custom food to be certain of having the correct info by entering the nutrition numbers from your packet.

[LadyT]

Re: Opinions please!

I only entered a menu for one day. The values were 64/26/10 with 19 net carbs. This menu included no soy milk or nuts, all the carbs were in the form of vegies that did not exceed 3 cups and consisted mostly of salads. So I was a bit suprised that the carb percentage was high. I never looked at my percentages just made sure that my net carbs were at or belolw 20. Since weight loss is secondary to my health I mostly pay attention to how the foods I eat effect my blood sugar. Having said that I have been steadily loosing weight over the past 6 weeks so I'm happy. The book I read prior to starting the diet was Atkins Diabetic Revolution.

The info on induction and OWL seemed a bit scarce should I read the other book as well?

By the way the cals for that days menu was 1079. I think it might usually be higher around 1200. How could I increased calories since I eat full fat cheese and fair quantities of meat cooked in oils?

[liv]

Re: Opinions please!

I think this indicates that you are eating too little. How many calories did you eat?

[Desertthorn]

Re: Opinions please!

What is in your salads besides lettuce. Thats a LOT of lettuce, way more than 3 cups

[LadyT]

Re: Opinions please!

What is in your salads besides lettuce. Thats a LOT of lettuce, way more than 3 cups

Usually 1 small tomato, cucumber and a smattering of diced onions.

[Desertthorn]

Re: Opinions please!

How much do you want to lose? I don't think your eating enough. Are you ever hungry?
Make sure your eating at least every 6 hours.
Fit day thinks jelly is jam and that probably why it's so high. Call it jello or gelatin and that should fit that.
We use Dr Atkins New Diet Revolution almost exclusively. It goes into more detail on OWL. There is a great link I want you to read but i have to fine it.
My sympathy over those horrid fires you had. OMG, I listen to ABC Radio at night and it was terrifying.

[Desertthorn]

Re: Opinions please!

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5514-how-owl.html

It was in Sunny_Ones signature. LOL Hope it helps

[liv]

Re: Opinions please!

Your carb percentage is so high because you are not eating enough fats and proteins. You can add butter or mayo to your morning eggs. Use cream instead of soy milk in your tea. Add cream to your omlette. Make it in butter. Eat your tuna with some mayo. A little big bigger breakfast or lunch may help you.
Make sure you get over those 1200 a day. Starving is going to be counter productive.

[LadyT]

Re: Opinions please!

How much do you want to lose? I don't think your eating enough. Are you ever hungry?
Make sure your eating at least every 6 hours.
Fit day thinks jelly is jam and that probably why it's so high. Call it jello or gelatin and that should fit that.
We use Dr Atkins New Diet Revolution almost exclusively. It goes into more detail on OWL. There is a great link I want you to read but i have to fine it.
My sympathy over those horrid fires you had. OMG, I listen to ABC Radio at night and it was terrifying.

Thanks so much Desertthorn for your thoughts and sympathy over the recent bush fires. Bush fire is a part of life in Australia, however these were the worst in history. We had temps of over 40 degrees celsius for 5 days in a row before the fire and 47 degrees on the day the fires broke out. If anyone ever doubted global warning I think there's your proof.

In regards to you're questions I have a fair bit of weight to loose, 50kg's in total from my starting weight. I weighed myself this morning and have lost another 1.5 kg's which brings me to 9.5kg in 7 weeks. A few weeks ago as I really started going into ketosis I had no appetite at all but have been having some hunger pains lately although I am still showing large ketones. Anyway I think that it's going to be trial and error for a while. I'll concentrate on loging my daily menu's into fitday and adjust it as I go along to find out the right balance. Thanks for your help.

LadyT

[LadyT]

Re: Opinions please!

Your carb percentage is so high because you are not eating enough fats and proteins. You can add butter or mayo to your morning eggs. Use cream instead of soy milk in your tea. Add cream to your omlette. Make it in butter. Eat your tuna with some mayo. A little big bigger breakfast or lunch may help you.
Make sure you get over those 1200 a day. Starving is going to be counter productive.

Thanks for the advice Liv. It's amazing how previous diet regemes can program you're mind to think a certain way even when you don't want it to. Being a die hard low fat dieter in the past I still catch myself thinking "maybe I shouldn't eat the skin on that chicken or perhaps I fry my food too much" I'm sure this is why I seem to shy away from the use of cream in my diet. The other is having high cholesterol and BP and I really want my tests to come back good this time. Anyway I'm about to enjoy a huge breakfast with plenty of fat and protein ... Yummmm.