Induction day 3

[Hopin2Lose]

Here is my menu for today:

-2.5 eggs with a sprinkle of cheese and 3 small pieces bacon
-3 chicken wings (some skin eaten)
-chicken breast and 1 hard boiled egg on a salad (1 cup lettuce) with a little bacon crumble
-piece of cheese while grocery shopping (got hungry) and mini cucumber
-burger (organic grass-fed beef) with 1/2 avocado and sauteed onions (~1/3 cup)

I don't usually have as much bacon, but it was on sale and the pieces are very small. It's only like 60 cals for 2 slices which I think is low for bacon.

How'd I do? Thanks for the help.

Bree

[Sunny_0ne]

Re: Induction day 3

Bree, it looks pretty good to me!

But why did you just eat some of the skin on your chicken wings? The extra fat will help the pounds come off faster. Atkins is supposed to be a high fat, medium protein, and low carb way of eating.

So maybe you could add a little more fat--maybe deviled eggs instead of boiled eggs?

And make sure you get your full 3 cups of veggies. It looks like you might be a little shy on them -- either 3 cups of salad veggies, or 2 cups of salad and one cup of veggies from the "other" list.

And the bacon is fine as long as it doesn't have sugar in it!

It looks to me like you are off to a great start!

[Hopin2Lose]

Re: Induction day 3

I didn't eat all the skin because some was burnt. I do normally eat the skin except for the really fatty looking bit (I just don't like that). I thought I was okay on the veggies since I had lettuce and cucumber for the salad veggies and avocado and onion...oh wait, duh...avocado counts as a fat right? Hmm...I'm still a little hungry so maybe I'll go have a veggie/fat snack....tomato, cheese, and olive oil. Yum!

I get a little nervous when I enter my stuff into fitday because the cals are high, but that's to be expected during your first few days right? It's been awhile since I was in induction so I forget. I'm not eating until I'm stuffed and I'm only eating when I'm hungry so if I'm hungry, I should probably eat and not worry about the cals, right? Oh, and when I entered my stuff in fitday for today, it said I was at 60% fat, 35% protein, and 5% carb. Close. I just need to shift it a little more towards the fat. My tomato/cheese/olive oil snack will almost certainly do that.

Thanks for your help.

Bree

[Sunny_0ne]

Re: Induction day 3

Oh... I understand about the chicken skin now!

I think you were probably okay on the veggies. When you said small cucumber, I didn't know how small. It could have been a tiny pickling cucumber.

Regular onion is pretty high carb, but if you eat green onions (spring onions, scallions) instead, you'll save some carbs.

You are right about the snack making your percentages just about perfect!

Don't worry about calories. Dr. Atkins says not to count them. Just eat on plan and they will usually work out.

The only time you might need to count calories is later on if you are a very slow loser (like me). Then you might have to keep an eye on them.

But don't cut the fat... just more chicken and fish and less beef will usually do it.

Also, when you are on Atkins, you have a metabolic advantage. That means you burn an extra 200-300 calories a day because operating on a fat burning metabolism instead of a glucose metabolism is less efficient.

So although your calorie intake looks a little higher, you are actually getting a slightly lower equivalent.

[Hopin2Lose]

Re: Induction day 3

Okay good thanks. I hate counting calories because I tend to obsess over them. Plus I am exercising A LOT so that should help and it will make me need more food. I guess I should at least give it a chance to work before I start counting cals anyway. If I don't have to, why create the hassle? Thanks again.

Bree

[imagood1]

Re: Induction day 3

Hi Bree -- welcome to ADBB!!

One way to get extra fat into your diet is to dumk your meat into Hellman's mayo. I also dunk veggies into mayo. Like Sunny said we don't worry about calories and during induction you eat until you are comfortably full. Make sure you are only keeping track of net carbs so you get enough to eat daily!

Make sure you drink AT LEAST 64 ounces of pure water everyday - that's not soda, coffee, tea, crystal light or anything else -- it's plain water). Watch soda's and caffeine they can stall some people as well as cheese - 3 oz a day max! There are wonderful recipe sites you can use to keep from getting bored eating the same old thing over and over. Take the time to read through and try something new each week.



Linda's Low Carb Menus & Recipes - Daily Menus
Sheila's Low Carb, Atkins & Induction Friendly *ORIGINAL* Recipes Page!

http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/58513-never-ending-induction-recipes.html

http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/6807-induction-recipe-basics-more-recipes-added.html

[liv]

Re: Induction day 3

I just wanted to say hi. You've already gotten great advice and are working it out it looks like. You can use fitday to see how many calories you spend on exercise too. That may help you relax in that department. Calories will not matter on Atkins. People tend not to believe that I lost my weight eating over my BMR. But I did. Ketosis is a wild and wonderful thing.

[Hopin2Lose]

Re: Induction day 3

Thanks for the additional thoughts. I'm not worried too much about getting enough fat. Last time I did induction I was almost always right at 65% fat. I'll periodically keep an eye on the percentages by entering the stuff into fitday. Thanks for the links to the websites. I love Linda's site. She always has tasty things. As for water, I drink almost a gallon a day so no problems there. I don't drink any crystal lite or drinks like that and I rarely have any diet soda. I'm actually planning on giving it up entirely as I do not want artificial stuff. It won't be a big loss since it was like once a week if that. Thanks again.

Bree

[liv]

Re: Induction day 3

You were pretty close on fat and it does not have to be perfect everyday. A pat of butter or mayo here and there - a drizzle of olive oil would do it. So would cooking eggs in some fat.

[Hopin2Lose]

Re: Induction day 3

Here is day 5:

-2 eggs, 1 egg white (scrambled) with a little red/green pepper, 1 T chopped onion, 1 mushroom, less than 1/4 cup shredded colby jack, 1T sour cream
-2 hard boiled eggs
-"mock" chicken tenders with honey mustard dip (mayo and mustard mixed together), side salad (1 cup lettuce, 1/4 cup cucumber, 1 slice tomato)
-pumpkin bread (3T pumpkin, 1 oz cream cheese, 1 egg, spices, sweetener)
-fajitas (beef and chicken grilled with peppers) and 1/2 avocado
-1 string cheese

I think I got it all in. 3 oz cheese, lots of fat, good veggies, and a TON of water. It was a little heavy on the eggs, but that's not my usual so I'm not concerned. I'm less hungry today which was very nice...thank goodness

Thanks for your input.

Bree

[liv]

Re: Induction day 3

That is looking pretty yummy. Eggs are cool. Cannot go wrong with eggs. They are about the perfect Atkins food.
So what is the "honey" in the honey mustard dip?

[Hopin2Lose]

Re: Induction day 3

No honey...just tastes similar to honey mustard. I did sprinkle a little Truvia in there but I don't think it needed it. It was only like 1/4 of a packet anyway.

Thanks for the feedback.

Bree