My Induction Menu

[zfc1978]

Hi, I need some advice of what you think of my menu:

Breakfast: 2 eggs, 2 big sausages

Vegies for lunch and dinner include, mushroomas, cauliflower, brocolli, and asparagus. not much, just a small portion, a bit of each. I'm sure it's below 20 grams.

For lunch and dinner, along with the mentioned above... I usually have Steak, Chicken, or salmon.

Steak, is usually ribeye, checken, is a drumstic, wing, and a small piece of breast. Finally, salmon is just salmon, around the size of ribeye steak.

I'm concerned about only loosing around 4-6 lbs during the past 2 weeks of induction. I've lost since January, starvation around 50 lbs. I was at 275 lbs, now i'm around 226.5 lbs. Oh, i'm 6 feet tall.

Please give me advice, on any necessary changes required to increase weight loss.

PS, I don't think i'm consuming much butther, but recently added some mayo with lunch and dinner. Also, I always feel hungry between meals, should I have snacks? If so, like what? Also, I stopped drinking diet soda, and replaced it with water... hope it helps.

I'm not consuming alcohol as well, just incase it's not good with atkins.

Hope to hear some good advice soon...

Thanks,

Ziad

[Georgiana]

Re: My Induction Menu

Please include quantities for everything you eat -- meat, veggies, butter, mayo, etc.

Otherwise it's difficult for us to make suggestions.

[zfc1978]

Re: My Induction Menu

It's difficult, but I'll try:

- Brocolli: 2 pieces
- Cauliflower: 2 pieces
- Asparagus: 4 small pieces, not the long ones
- Mushrooms: 4 pieces

Above is repeated for dinner as well.

- Steak: 1 ribye piece
- Chicken: a drumstick, wing, and small breast
- Salmon: 1 big salmon fillet

I use around 2 table spoons per day of mayonnaise, each for lunch and dinner. I also use some salt, but not pepper, or any other spices/seasonings.

Butter, I try to consume moderately... I mean it's my plan. I'm not using enough right now, so i'm planning to make it thick on the saucepan. Maybe around an inch thick butter slice.

I usually don't have the same consecutive meal, so I always have steak, followed by checken, and finally salmon. Should I add more variety to my food? I'm used to it, getting boring, but I can handle it.

That's all, hope to recieve some advice.

Ziad

[liv]

Re: My Induction Menu

I think you may be a bit low on fat, especially on your chicken day. Salmon on ribeye would have some fat to go with it.
Have you tried fitday? It would be interesting to see what your percentages are. Fitday will find out for you where your calories are coming from.

Also your veggies should be two cups salad veggies, one cup other veggies. For some people keeping up their veggie content is important. You may be one of them.

I think your body is adjusting from 'starvation" to Atkins - so you will likely see more losses as the body it figuring out what is going on It is probably a bit confused right now. And when it gets confused it hangs on to stuff.

Drink PLENTY of water. Take your supplements too.
I think you are doing pretty good. Keep going.
Started a bit of exercise yet?

[Desertthorn]

Re: My Induction Menu

Hi Ziad, wonderful post.
You might want to start using fitday, it's a pain to get started but once you have figured it out, you'll see at a glance what your doing right and wrong. I don't think you are eating enough food and thats a problem with this diet, as your body will tend to hold on to the fat to prevent starvation.

[zfc1978]

Re: My Induction Menu

I'm too lazy to exercise, but trying to at least walk.

[liv]

Re: My Induction Menu

Walking is good.

[zfc1978]

Re: My Induction Menu

I have a question about vegetables and salads... based on what you see, what can I do to improve? What ingredients are allowed in the salad? What about dressing? Is Mayo ok?

Might be a silly question, you say 2 salad cups, and 1 veggie cup... What cup size? I'm not sure about the cup, or how to use it to measure.

Also, how much butther should be used per day?

Ziad

[zfc1978]

Re: My Induction Menu

PS, what's Fitday? Where can I access it?

[liv]

Re: My Induction Menu

FitDay - Free Weight Loss and Diet Journal

Here is the list of allowed vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
moche
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

You do not have to make salad. I often sautee vegetables or I make soup or something rather like turnip fries.

Anyways salad dressing is good (check for sugar) Mayo is really good too. Oil and vinegar would work as well.

[Elizellen]

Re: My Induction Menu

For those of us who don't use the USA-style measuring cups for solids (they are really designed to measure liquids and things like grains etc in my opinion) there is a good thread in the 14 day induction forum called something like 'weight of vegetables per cup' where one of our members collated how many grams of different veggies makes up one cup and fractions of a cup.

I find it very useful.