Please help! Need someone to review my menu

[PreciousLittleHuman]

Hi everybody!

I'm completely new on Atkins, and need some help with reviewing my menu.

This is what I eat on a average day. I work night-shift, so I'm pretty hungry when I get home around 06,30-07,00 in the morning.

Breakfast
Omelette (2-3 eggs) fried in some butter
1-2 cups of cabbage
2-3 tablespoons of mayonnaise
Water to drink

Snack
1 cup of strawberries (frozen, but warmed in the micro. On the label it says that they contain some sugar, but very very little)
Water

Lunch
Omelette (again, but I just love eggs!! - 2-3 eggs) fried in some butter
1-2 cups of cabbage
A couple of thin slices of smoked turkey ham
Dressing made of 2-3 tablespoons mayonnaise
Water

Dinner
A medium sized beef steak / or chicken fillet
1 cup brussel sprouts
1 cup spinach
1 cup mushrooms (All the veggies and the steak cooked in some olive oil)
Aioli or some other kind of fatty dressing
Water

I don't eat anything while I'm working at night since I'm not hungry at all, which is very good. Just drinking some water now and then

As far as exercise goes, I'm walking for about 45 minutes - 1 hour every day, no matter what. 3-4 times a week I'm hitting the gym, doing aerobic or spin cycling classes.

Thank you for helping me getting a good start with Atkins!!

[liv]

Re: Please help! Need someone to review my menu

OK
thanks for posting your menu.
It is sort of fine but you have to review the rules.
You are good on eggs and drinking water (at least 64 oz) and exercise looks good.

But strawberries is not allowed and you should really avoid all sugar.
Watch for sugars in processed meat products
You are eating too many carbs. You are limited to 20 carbs on induction.


You only eat 3 cups of veggies and you have to pick veggies from these lists:
Vegetables


You can have two to three cups per day of these vegetables. They are called "salad" vegetables in the book

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 you only had two cups salad vegetables

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.

Here are some threads in our FAQ that will help you.
http://www.atkinsdietbulletinboard.c...induction.html (What are the Rules of Induction?)
http://www.atkinsdietbulletinboard.c...induction.html (What foods can be eaten on Induction?)
http://www.atkinsdietbulletinboard.c...lent-tips.html (A "MUST READ" for Newbies... 40 excellent tips!)

[SkinnyGirlInTransit]

Re: Please help! Need someone to review my menu

Have you purchased the book? If not, then it's definitely a must.

Good luck

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

Hi again!
I got the book "Dr Atkins new diet revolution" four days ago and started over two days ago. I understand what I might have been doing wrong before, but I would be very glad if someone could review this new menu of mine.

Breakfast
Omelette (3-4 eggs) - I usually take two eggs as they are, and then just add the yolk from 1 or 2 eggs. I fry the omelette in some butter.
A couple of pieces of bacon (no sugar added according to the label on the package)
Homemade dressing made of mayonnaise
Water

OR

A can of tuna in oil / A can of tuna in water and then I add some olive oil.
A cup of lettuce
1-2 boiled eggs
Homemade dressing made of mayonnaise

Snack
I usually don't eat a snack since I'm not that hungry, but if I do, I occasionally eat a small slice of brie or camembert.
If I've been working out, I do tend to have a snack, like a can of tuna or boiled eggs.

Dinner
Some kind of meat, chicken or fish.
I usually make the dressing myself out of mayonnaise or some aioli. When I buy sauce, like Bearnaise sauce, I buy the one with the as few carbs as possible, but I try to make the sauce myself as often as possible to be sure of what I put in my mouth
1 cup of lettuce or a half tomato.
Water to drink

[liv]

Re: Please help! Need someone to review my menu

What happened to your lunch?
You should try to space your meals out. Atkins says in the book to eat at least every six hours. We do this so that we do not get too hungry and have bloodsugar rushes. Eating smaller meals regularly is also thought to help with metabolism

Also remember to eat your veggies. Three cups of them

But it looked good. And you've added a work out that is great. Are you losing?

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

Oh, I forgot lunch.
Lunch usually is 2-3 slices of kassler (smoked and salted cut of pork, no sugar added), 1 cup of cabbage, mayo and a small omelette made out of 1 egg and 2 egg yolks. Water to drink.

[liv]

Re: Please help! Need someone to review my menu

Well it looks good. How are you feeling?

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

I'm feeling great. Lots of energy.
Try to workout 3-4 times a week, usually spin cycling at the gym for about 45 minutes.

Lost about 2 pounds so far in 5 days. Don't know if that slow or anything, but I'll keep going!

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

Hi again!
I used Fitday to check how many calories I'm eating, and it turns out I'm eating about 2000 cals a day!
Is that way too much considering my weight: 167 lbs 5'6 ?

Should I consider cutting down?

[liv]

Re: Please help! Need someone to review my menu

Hi again!
I used Fitday to check how many calories I'm eating, and it turns out I'm eating about 2000 cals a day!
Is that way too much considering my weight: 167 lbs 5'6 ?

Should I consider cutting down?

The question is are you losing weight? To me is sounds like you are moving enough that the calories should be no issue. Are you down a bit more?

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

Hi everyone!
Starting to get really frustrated
My weight is not going down (but not gaining either), even though I'm walking everyday (brisk walking according to Fitday) for an hour and eat about 1400 cals a day. Usually fat is 65-70%, 3-5% carbs and then the rest is protein. I don't understand what I'm doing wrong here. I really wish to get the weight off, but I'm still stuck at 165 lbs.

Could it be that I'm not eating enough veggies?
I know that I may be a bit low, eating about 1 cup of chopped cucumbers and ½-1 cup of green cabbage. I do get some carbs from regular mayo and eggs as well, but that should just be minimal.

[liv]

Re: Please help! Need someone to review my menu

You menu has undergone a lot of changes it look like - from strawberries, 2000 calories till now. Can you let us know what a menu looks like for you right now.

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

Breakfast 06,30 am
2-3 hardboiled eggs
1 tablespoon regular mayo
½ cup chopped cucumber
Water

(I'm coming home from work at 06,30 am, so I'm trying not to eat too much in the morning before I go to bed)

Lunch 13-14 pm
Some slices of pork chop, only the lean meat eaten cooked in some olive oil in a pan
1 tablespoon regular mayo
1 cup of lettuce
Water

Snack 18 pm
A couple of pieces of cauliflower or a hard-boiled egg

Dinner 20-21 pm
Meat, fish or chicken
1 cup cabbage or 1 cup lettuce/cucumber
Mayo

I don't eat at night at all, just have some water to drink. I'm pretty hungry during my shift, but I just don't know if it's good to eat at night. Everyone's just keep telling me to not eat anything while working night-shift - but it's almost nine hours from my dinner until breakfast, which is a really long time when awake.

All the best, and thanks for your help

[liv]

Re: Please help! Need someone to review my menu

Breakfast 06,30 am
2-3 hardboiled eggs
1 tablespoon regular mayo
½ cup chopped cucumber
Water

(I'm coming home from work at 06,30 am, so I'm trying not to eat too much in the morning before I go to bed)

Lunch 13-14 pm
Some slices of pork chop, only the lean meat eaten cooked in some olive oil in a pan
1 tablespoon regular mayo
1 cup of lettuce
Water

Snack 18 pm
A couple of pieces of cauliflower or a hard-boiled egg

Dinner 20-21 pm
Meat, fish or chicken
1 cup cabbage or 1 cup lettuce/cucumber
Mayo

I don't eat at night at all, just have some water to drink. I'm pretty hungry during my shift, but I just don't know if it's good to eat at night. Everyone's just keep telling me to not eat anything while working night-shift - but it's almost nine hours from my dinner until breakfast, which is a really long time when awake.

All the best, and thanks for your help

I don't know who "everyone" is but it does not sound like they are doing the Atkins diet. If night is your waking hours then you should eat. In fact on Atkins it would not be good to be hungry at all. Bring a salad, eggs, meat left overs and eat. You are not eating a lot according to your menu so I can see that you will be hungry. Are you drinking anything else than water.
Your menu looked good. I thought your lunch was kind of skimpy - make sure you get enough to eat. OK? There is a balance there.
And take your supplements.
Do you manage to get any exercise in?

[PreciousLittleHuman]

Re: Please help! Need someone to review my menu

Oh, alright!
I'll try to eat a meal at night instead and skip the little breakfast in the morning. That would probably suit me better anyway. When I didn't work night-shifts I never ate just before bedtime, so I'll guess it's just logical to not do so now either

I'm just drinking water, nothing else, and I'm out walking 1 hour a day at a fast pace. Trying to spin cycle once or twice a week as well.

I'll work on my lunch, that could possible be a bit more food in it.

Thank a lot for your help!!