Please look at my menu

[mustang802]

I have been very strict with myself wanting to do this diet properly. Yesterday, I spent most of the day in the hospital with my daughter (she is o.k.) so I did not eat properly. I think I have the link right for my fitday menu if anybody would like to have a look at it. Do you think this could affect my weight loss? Today is day 7 on induction for me and I will be so disappointed if this a step back for me.
Thanks for your help
Chery

FitDay Free Calorie Counter and Diet Journal: Public Journal

[Georgiana]

Re: Please look at my menu

Well, you'll probably lose 0.5 lbs less... Joking. I think you'll be just fine. It's a way of eating for life and you have to accept the fact that not all days will be perfect. I'm glad to hear your daughter is feeling fine now.

Your menus...

Veggies look okay, but stick to three cups as Dr. Atkins' recommended; there are days when you are eating more than three. You'll be able to add more veggies when you move to OWL. Why does your oil and vinegar dressing have 4 carbs per serving? How big is a serving and how much vinegar are you using? I'm asking because vinegar is normally very low in carbs. The Worcestershire sauce is not okay as it has way too many carbs, so check the ingredients as it may contain sugars (e.g. corn syrup) or other "illegal" stuff.

Also, over half of your net carbs should come from vegetables, which is not always happening now (mainly because of the dressings).

Other than that, it looks fine. Maybe the protein is a little too high, but nothing to be worried about, imo.

How much water are you drinking? Are you also exercising?

By the way, it's good to keep an emergency kit handy, something you can take with you when happens. Here's a video Kent made about this: YouTube - Atkins Diet: Low Carb Emergency Kit

Anyway, kudos to you for staying on track and for not going on the path of emotional eating!

[mustang802]

Re: Please look at my menu

I was counting my oil & vinegar dressing as 1 carb per tbsp. as I am using a bottled dressing and that was on the label. I had two bowls of lettuce and used 2 tbsp of dressing on each.
I have trouble making my own dressing that tastes as good so that's why I used bottled.
I am drinking lots of water...usually about 8-500ml bottles daily.
I go to the gym on average 5-6 days/week with cardio every day and free weights every other day.
I will revamp my veggies and try to stay away from the Worcestershire sauce but I really like my salmon done in it.
Any ideas of what I could substitute the Worcestershire with on my salmon??

[liv]

Re: Please look at my menu

Since vinegar does not have much for carb and oil has zero. Where does the carb come from? Any sugars listed in the ingredient list of your dressing?

I was thinking that you may want to increase your fat intake a bit and perhaps lower your protein just a tad.

Maybe soy sauce instead of worchestershire?

[mustang802]

Re: Please look at my menu

Yes, sugar was listed in the ingredients but it is the 7th so I figured it was ok as it was not that close to the top ingredients.
I wanted to use soya sauce but the second ingredient is glucose-fructose so I thought I better stay away from it.
What is a good percentage breakdown?
I thought that 65% fat, 30% proteing, and 5% carb was good.
Should it be more fat than that??

[Georgiana]

Re: Please look at my menu

Yes, sugar was listed in the ingredients but it is the 7th so I figured it was ok as it was not that close to the top ingredients.

I can be the last on the list and it still wouldn't make a difference. Dr. Atkins was very clear about this:

Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Since your dressing contains sugar, it doesn't matter where on the list of ingredients sugar is placed -- the dressing is not allowed. Plus, it is really easy to make your own oil and vinegar dressing.

I wanted to use soya sauce but the second ingredient is glucose-fructose so I thought I better stay away from it.

Yep, that's out too.

Either make your own dressings or look for some that have no "illegal" ingredients added and less than 2 carbs/tbsp.

What is a good percentage breakdown?
I thought that 65% fat, 30% proteing, and 5% carb was good.

Yes, 65%, 30%, 5% looks fine. Dr. Atkins recommended we keep protein around 30% during all phases of Atkins. If you have 35% one day, don't worry. But for best results, as per Dr. Atkins, try to average 30% over a few days.

[SarahUK]

Re: Please look at my menu

Hi Chery,

What is in the mini quiche?

Sarah

[mustang802]

Re: Please look at my menu

Hi Sarah,

The quiche has eggs, cream, mushrooms, green peppers, very little onion, and cheese.
I got this recipe off the "endless induction recipes thread".
I also plugged in all the ingredients on fitday to make sure the count of everything was accurate and it was.

Cheryl

[liv]

Re: Please look at my menu

Here is a link to that thread

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