My Menu : Okay for Induction?

**Slidesdownmountains** · July 21, 2009, 08:08 AM

Re: My Menu : Okay for Induction?

Hey AmandaJean - Welcome!

Your menu looks pretty good, but as you say, there are pretty much NO veggies on it! You'll need these for fibre, and to provide your good carbs (lettuce doesn't do much!)
It may also be worth noting that caffeine is out for the first bit - not sure if Diet Dr. Pepper is legal??? Anyone?

**BFGarner** · July 21, 2009, 08:59 AM

Re: My Menu : Okay for Induction?

Menu appears decent. Bacon should be held to 3 pieces or less I think.
Also the sausages can often have hidden carbs in them. Check out the ingredients and look for some of the fun stuff (sugar and most -oses)
Fiber is important, you can get that if you add some veggies. it is important to get close to 20. You should change your goal from 0-20 carbs to 15-20 carbs. As for the diet dr. pepper. Im guessing it has aspartame. Which is not encouraged. It stalls many people and causing cravings. I love it, but when I first start it I eliminated all soft drinks. I would try to get rid of it or at least drink something sweetened with Splenda (sucralose). Pepsi One is one choice or Diet Coke with the yellow line on the box. I think the Pepsi is better. Supposedly Diet Rite is also Splenda sweetened, but I would rather drink water than that.
Hopefully this helps send me a message if you ahve any questions. Il try to help the best I can. The forums are the best spot though.

**liv** · July 21, 2009, 09:18 AM

Re: My Menu : Okay for Induction?

Wow that is very colourful. Never heard of daily burn may have to check it out.

More veggies lady. For sure. Sneak in some variation there.

Cheese - there is a limit of 3-4 oz so watch it. And count the carbs in the cheese. You have it as zero. All cheese has carbs. And do not use pre grated cheese. There is corn starch in it.
Even if the label on the sausage says zero carb, check the list of ingredients for sugar, honey, corn syrup or dextrose.

You menu was pretty good. My general thought is add more veggies, careful with processed items as they contain salt and sugar.

Good luck

**amandajean1** · July 21, 2009, 10:24 AM

Re: My Menu : Okay for Induction?

My HCF Shredded Colby Jack Cheese :

INgredients: pastuerized milk, cheese culture, salt, enzymes annatto. potato starch, corn starch and caclium to prevent caking. natamycin.

labeL ;

110 calories, 80 from fat
Total fat 9g
sat fat 6g
Chol 30mg
Sod 200mg
Total carb : ZERO
Fiber: 0
Sugar: 0
Prot: 6

So....i get that Corn Starch is bad....but my cheese literally reports no Carbs. is it worth the trade? Or am I missing something.

And...I'll be good and add cucumbers or something into my diet. I am not a veggie person, but I realize it's important. I only eat Cheese with on meal - well I do have some parm on my salad, but thats only a bit. I am definitely under the recommend, which is huge, because I used to eat cheese all the time.

And I'll cut the DDP from my diet for the first two weeks...starting today. I'm really not craving it anymore, so that's good. I used to drink 3-5 cans a day.

and the sausage has 1 carb each, which is labeled.

Any other advice?

**liv** · July 21, 2009, 10:28 AM

Re: My Menu : Okay for Induction?

OK
It is made with milk. Milk has carbs - cheese has carbs.
What is happening is that the serving size they are listing on the package is so small that they can round it down to zero but you have to count it. (Many companies do this so watch it carefully)
And absolutely - drop that grated cheese - potato starch and corn starch - not great.

**ShannonK** · July 21, 2009, 10:34 AM

Re: My Menu : Okay for Induction?

I am not a veggie person either. It is very, very difficult to get my veggies in on a daily basis. However, due to all the tips on the board - once I started - the weight loss kicked in again. You gotta have em.

**imagood1** · July 21, 2009, 11:27 AM

Re: My Menu : Okay for Induction?

why are you eating Smart Balance butter? You are allowed real butter.
Here are the ingredients in Smart Balance:
Ingredients

NATURAL OIL BLEND (PALM FRUIT, SOYBEAN, CANOLA, AND OLIVE OILS), WATER, CONTAINS LESS THAN 2% OF SALT, WHEY (FROM MILK), VEGETABLE MONOGLYCERIDES AND SORBITAN ESTER OF FATTY ACIDS (EMULSIFIERS), SOYBEAN LECITHIN, POTASSIUM SORBATE, LACTIC ACID (TO PROTECT FRESHNESS), NATURAL AND ARTIFICIAL FLAVORS, CALCIUM DISODIUM EDTA, VITAMIN A PALMITATE, VITAMIN B6, VITAMIN B12, VITAMIN D, VITAMIN E (DL-α-TOCOPHEROL ACETATE), BETA-CAROTENE COLOR.

The butter I have in my home has this for ingredients:
Ingredients: Cream, salt (contains milk)

see the difference -- to many ingredients you don't need to put into your body with the Smart Balance spread.

This is what it says in the acceptable foods list:

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

**liv** · July 21, 2009, 11:33 AM

Re: My Menu : Okay for Induction?

Good point Carole. We often do tend to eat a lot of chemicals when whole foods are such a better option. Thanks for the reminder.

**jsj0305** · July 21, 2009, 11:42 AM

Re: My Menu : Okay for Induction?

Congrats on your losses so far and great job getting that exercise and water in!!!

I agree with everyone. Aspartame has a tendency to stall some folks, so I would say go a week without it and see if it makes any difference in your losses. I enjoy one can of Diet Rite every other day or so. 0 sodium, 0 carbs, 0 calories, and it's sweetened with Splenda. I personally couldn't ever drink the stuff when I was drinking regular soda but since it's been nothing but water for me, I really enjoy it.

Your Salad carbs seem a bit high. Could you list what dressing you are using? 2 cups of romaine with 2T of dressing and a sprinkle of parm. cheese shouldn't be that high. Are you measuring how much parm cheese and dressing you are using? Something seems a bit off to me.

You do indeed need more veggies. Dr. A says 2-3 cups of certain salad veggies (pg. 125) and if you only have 2 cups of the salad veggies, you can have a cup of other acceptable veggies (pg 126). You might find you lose a bit faster after you add them. That has been the case for me and several other people. Those higher carb veggies also add some variety to dinner. I loveeee mashing cauliflower and adding some s&p and butter and it tastes a LOT like mashed potatoes! YUM! lol (I apologize if I told you info you already knew

)

I hope this helps some!!!! You are doing a great job, keep up the great work!

**JulieB** · July 21, 2009, 11:48 AM

Re: My Menu : Okay for Induction?

Originally posted by jsj0305 View Post

Your Salad carbs seem a bit high. Could you list what dressing you are using? 2 cups of romaine with 2T of dressing and a sprinkle of parm. cheese shouldn't be that high. Are you measuring how much parm cheese and dressing you are using? Something seems a bit off to me.

Are you counting NET CARBS or TOTAL CARBS? We use net carbs on Atkins. Salad dressing is tricky also

**amandajean1** · July 21, 2009, 12:55 PM

Re: My Menu : Okay for Induction?

I use Smart Balance cause its in the house and just what I used.....I'll switch to the regular stuff once I finish it. I barely used any - just enough to give my eggs some flavor.

I'll switch to block cheese and grate it.

I cut DDP out - starting today.

I found a recipe for Vegatable Beef Brew in the back of Atkins New Diet Revolution book - lots of veggies in it, I am going to make that and have a serving a day so I have my veggies. It says 7g, but only 4 digestable. So i take it 4 carbs and 3 fiber?

Does that sound ok? Veggie Stew plus some Cucumbers for my veggies?

As for the salad dressing, I"m not sure. It's this one from HEB, a Caesar Salad mix, and the nutrition includes croutons, so i was mostly guestimating....which I know isn't good, but I didn't want to just throw it out. I'll be getting regular dressing from the store. Anything particular i should look for?

Thanks for the advice!!!

**liv** · July 21, 2009, 01:47 PM

Re: My Menu : Okay for Induction?

Those sounds like good tweaks .
I am not familiar with the recipe - as long as the veggies are from the allowed lists it should be fine. 7 total carbs 4 net carbs and 3 fiber it sounds like.
Always look for sugar or corn syrup - those are used a lot.

**amandajean1** · July 21, 2009, 01:58 PM

Re: My Menu : Okay for Induction?

1548 Calories
128.05g of Protein
18.41g of Carbs
101.06g of Fat
2752mg of Sodium
7.66g of Fiber
864.16mg of Cholesterol
581mg of Potassium

- i know my Fiber is still kinda of low... any ideas?

Here is a sample of tomrrows menu.... does it look better?
Granted - I know there is still smart butter and grated cheese, ill fix that asap but not going to throw it out.

Thanks!

Egg - 3 servings of 1 large egg
Counts as
Cals: 303, Fat: 22.34g, Carbs: 4.03g, Protein: 20.29g, Fiber: 0g, Sodium: 510mg, Cholesterol: 644.16mg, Potassium: 252mg
Hickory Smoked Bacon - 1 serving of 2
Counts as Edit food groups

Cals: 90, Fat: 7g, Carbs: 0g, Protein: 5g, Fiber: 0g, Sodium: 280mg, Cholesterol: 0mg, Potassium: 0mg
Lunch Beef Vegatable Soup - Atkins - 2 servings of 1 cup
Counts as Edit food groups

Cals: 462, Fat: 26g, Carbs: 8g, Protein: 40g, Fiber: 6g, Sodium: 0mg, Cholesterol: 0mg, Potassium: 0mg
Dinner Fajita Meat Beef - 2 servings of 3 oz
Counts as Edit food groups

Cals: 260, Fat: 12g, Carbs: 2g, Protein: 36g, Fiber: 0g, Sodium: 840mg, Cholesterol: 110mg, Potassium: 0mg
Colby Jack Cheese (HEB) - 1 serving of 1/4 cup
Counts as Edit food groups

Cals: 110, Fat: 9g, Carbs: 0g, Protein: 6g, Fiber: 0g, Sodium: 200mg, Cholesterol: 30mg, Potassium: 0mg
Lettuce (Romaine) - 1 serving of 1 cup
Counts as Edit food groups

Cals: 7, Fat: 0.1g, Carbs: 1.3g, Protein: 0.9g, Fiber: 1g, Sodium: 4mg, Cholesterol: 0mg, Potassium: 162mg
Kraft Parmesan Cheese - 1 serving of 2 tsp (5g)
Counts as Edit food groups

Cals: 20, Fat: 1.5g, Carbs: 0g, Protein: 2g, Fiber: 0g, Sodium: 85mg, Cholesterol: 5mg, Potassium: 0mg
Spinach, raw (1 cup) - 1 serving of 1 cup (30g)
Counts as Edit food groups

Cals: 6, Fat: 0.12g, Carbs: 1.09g, Protein: 0.86g, Fiber: 0.66g, Sodium: 23mg, Cholesterol: 0mg, Potassium: 167mg
Newman's Own Creamy Caesar Dressing - 1 serving of 2 Tbsp (30g)
Counts as Edit food groups

Cals: 170, Fat: 18g, Carbs: 1g, Protein: 0g, Fiber: 0g, Sodium: 340mg, Cholesterol: 20mg, Potassium: 0mg
Snack 1 Mozzarella and Roasted Garlic Chicken Sausage (Sams Club) - 1 serving of 1
Counts as Edit food groups

Cals: 120, Fat: 5g, Carbs: 1g, Protein: 17g, Fiber: 0g, Sodium: 470mg, Cholesterol: 55mg, Potassium: 0mg

**liv** · July 21, 2009, 02:13 PM

Re: My Menu : Okay for Induction?

I think it is better. Your vegetables are better.

But too many of your carbs looks to be coming from fillers and sugars in your meat and cheese products. It would be good to think about what is in your fajita meat and in your sausages and in the long run look to replace these with purer cleaner stuff.

You are still not adding in the carbs in your cheeses - you should count them

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My Menu : Okay for Induction?

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