my menu

[maxspeed2k]

Basically re-started atkins. Started at 262, now 254. But stuck for a few days now.
doing 20 min circuit training for 3 days a week
doing 6 cardio 20 min workouts per week.


9am:
1 serving low carb success of butter/pecan (1 net carb....12 fiber)
1 slice atkins bread with sugar free jam (4 carbs)
1 chai tea sipper (3 carbs)
500 ml water

12 pm:
2 beef patties
2 tsp of carb options ketchup (2 carbs)
1 slice of atkins bread with carb options peanut butter (4 carbs)
1 L of water
3pm:
tea with splenda. 2 cream packets (2 carbs)
labrada low carb muffin (2 carbs)

7:30pm:
ground beef
4 tsp salsa (4.6 carbs)
2 tsp sour cream (2.3 carbs)
1 sugar free jello with splenda (1 carb)
2 cups of brocolli
1 diet rite

midnight:
30 g of mixed nuts (cashews)
1 slice of green melon
1 labrada low carb muffin (2 carbs)
1 tea with splenda and 2 packets of cream
1 L of atkins punch.

[Elizellen]

What stage of Atkins are you at?

I ask because most of what you list is not induction friendly (fruits, breads, jam, nuts) so I assume you are not on induction!! and where are your two-cup veggies? I see 2 cups of broccoli which are a one-cup veggie unless you are on OWL.

Don't see more than 1.5 litres of water either - about 50 US liquid ounces/53 UK fluid ounces. You should be having at least 64 US ounces plus 8 extra ounces for every 25 pounds you want to lose.
Or if the maths defeats you then go for half your body weight in pounds but in ounces so for you at least 127 US ounces (about 3.75 litres)

Remember the other drinks should be as well as your minimum amount of plain water.

BTW how many carbs are you aiming at - just adding up the ones you list and ignoring all the others I make it over 25!

[not2late]

Re: my menu

Basically re-started atkins. Started at 262, now 254. But stuck for a few days now.
doing 20 min circuit training for 3 days a week
doing 6 cardio 20 min workouts per week.


9am:
1 serving low carb success of butter/pecan (1 net carb....12 fiber)
1 slice atkins bread with sugar free jam (4 carbs)
1 chai tea sipper (3 carbs)
500 ml water

12 pm:
2 beef patties
2 tsp of carb options ketchup (2 carbs)
1 slice of atkins bread with carb options peanut butter (4 carbs)
1 L of water
3pm:
tea with splenda. 2 cream packets (2 carbs)
labrada low carb muffin (2 carbs)

7:30pm:
ground beef
4 tsp salsa (4.6 carbs)
2 tsp sour cream (2.3 carbs)
1 sugar free jello with splenda (1 carb)
2 cups of brocolli
1 diet rite

midnight:
30 g of mixed nuts (cashews)
1 slice of green melon
1 labrada low carb muffin (2 carbs)
1 tea with splenda and 2 packets of cream
1 L of atkins punch.

If you're doing Induction,

1. the muffins and breads are not allowed. No grains or grain products are allowed during Induction per Induction Rule #4. I realize the Atkins company has changed the rules, but Dr. Atkins was adamant about grains during Induction.

2. fruits (melons, berries, juices, jams, jellies, etc.) are not allowed during Induction. The only exception to fruit juice is lemon or lime juice which is limited to 2 tablespoons per day. Lemon and/or lime juice is also a "special category" food because they can cause weight loss problems in some folks and may need to be limited or eliminated from the Induction diet.

3. Broccoli is on the "other" vegetable list. Those vegetables are limited to 1 cup daily. You are allowed 3 cups of vegetables daily. Either 3 cups of the vegetables on the "salad" list (which includes much more than lettuce) OR 2 cups of the "salad" list vegetables and 1 cup of the "other" list vegetables.

4. cream. Cream is limited to 3 tablespoons daily. It is also listed as a special category food with an amount of 3 ounces, but as with the other special category foods, it can cause weight loss problems and may need to be limited or eliminated from the Induction phase.

If you are beginning the diet and are on the first 14 days of Induction,
1. No nuts. This includes peanuts (which are techically legumes). By the way, cashews are the WORST possible nut to eat in terms of being low carb because 1 ounce (30 g) has about 8 net carbs.

Artificial sweetener is limited to 3 servings per day (this amount is unchanged throughout all 4 phases of the diet). In other words 1 serving of Diet Rite counts as 1 of the 3 artificial sweetener allotments.

Caffeine is known to cause a decrease in blood sugar, which can lead to sugar cravings and unstable insulin. Therefore, Dr. Atkins said no caffeinated products during the diet.

[Elizellen]

I looked up the ingredients and nutrition info on your cereal

Low Carb Success Granola Cereals Butter Pecan
Ingredients:
Wheat bran, flax seed meal, soy protein isolate (nonGMO), pecans, flavorings, salt.

Nutrition Facts:
Serving Size 1/2 Cup: Calories 149, Total Fat 7g, Saturated Fat 0g, Cholesterol 0g, Sodium 190mg, Total Carbohydrates 12g*, Dietary Fiber 10g, Sugars 0g, Protein 13g. *Effective Carbs 2

So if you are on or above the nuts/seeds rung of OWL it would be a 'legal' choice as far as ingredients go BUT is looks to me to be high in protein compared with fat so may not be an ideal choice.
Remember Atkins is a high fat/medium protein/low carb WOE.

[ttdriver]

Hon, You are NOT doing Atkins induction. I suggest reading the book and following it to the letter.

Eliminate the low-carb junk foods and eat REAL FOOD. REAL INDUCTION FOOD.

Betty

[maxspeed2k]

atkins induction phase 1..
thanks for the replies....
just started on april 1st...
I guess i should have more eggs and meat in breakfast...

[Elizellen]

Hello Max :wave
Have you read DANDR?
If not you really do need to do so asap to make sure you are doing it right, as the 'induction' menu you posted is so wrong that I had to check the date to make sure it wasn't the First of April again :yikes

If you dont have a copy yet then read through the first dozen or so messages in the FAQ forum here

http://www.atkinsdietbulletinboard.com/viewforum.php?f=106

this should get you started in the right direction :hug
===============================
Edited to add
On second thoughts I just reread your latest posting and from this comment

just started on april 1st...

I think we have been had, folks!!

[maxspeed2k]

No jokes...I did read atkins book a couple of years ago...
Im just worried that if my carb intake is so low, will I blow up if I start to add veggies, fruits, grains again when Im regular weight.....
I have 80+ pounds to lose...

[ttdriver]

I did read atkins book a couple of years ago...
Im just worried that if my carb intake is so low, will I blow up if I start to add veggies, fruits, grains again when Im regular weight.....
I have 80+ pounds to lose...

Time to re-read it again. The 2002 version is my recommendation because since the genius died, ANA has kinda re-written the rules to sell more lowcarb products ... :anger

The 2002 version had a white cover with red & blue title on the front along with the doc's pic. Hope you can find it. The library should have it if all else fails.

There is no need to worry about gaining the weight back if you eat according to the 4 phases outlined in the book. And if you're exercising and keeping up with your water, etc. Trust me!

Betty

[Elizellen]

Long posting/lecture for Max

No jokes...I did read atkins book a couple of years ago...
Im just worried that if my carb intake is so low, will I blow up if I start to add veggies, fruits, grains again when Im regular weight.....
I have 80+ pounds to lose...

Sorry for suggesting you were joking with us then Max - but once you have read the induction rules and the list of what foods we are supposed to eat I think you will realise why I was starting to think your message was a windup :hug

Now about your fears of 'blowing up' if you add veggies, fruits and grains once you reach goal . . . .
If you wait till you reach goal then go back to what the majority of developed countries consider a 'normal diet' then you might well put weight back on BUT if you follow the four stages of Atkins you will not.

When you read DANDR again you will find they are:
1. Induction - sticking to the 'Acceptable foods list' with little artificial sweetener (max 3 servings a day to kill your sweet tooth) for as long as you are happy with the food options so don't feel drawn to non-acceptable food options.
2. Ongoing Weight Loss (OWL) where you gradually add the different food groups in the order given (more veggies, dairy, nuts/seeds, berries, selected alcohol, legumes, selected other fruits, starchy veggies, whole grains in that order) one at a time and 5 carbs only while testing how your body reacts to the introduction.
3. Premaintenance (which you should be at when you still have 5-10 pounds to lose) where you add more 10 carbs of the same foods and discover how many carbs per day your body can eat and still lose weight.
4. Maintenance where at goal you continue to eat the same foods but having learned your optimum carb level for not gaining weight and how to retain portion control you can enjoy your goal weight for the rest of your life IF you do not go back to eating lots of sugar and overrefined foods.

So Max - to justify the help that several members are trying to give you here please go and read the section in the book on Induction as your homework.
Then come back here and show us your new menu based on the list of allowed induction foods from DANDR in the next day or so, so we can see you have understood the principles of Atkins induction and help you adjust it if needed.
If you don't have the book handy then go to the FAQ forum http://www.atkinsdietbulletinboard.c...orum.php?f=106 and read the messages about induction and perhaps print out the rules of induction http://www.atkinsdietbulletinboard.c...ic.php?t=68133
and the list of acceptable foods http://www.atkinsdietbulletinboard.c...ic.php?t=68132 to have for reference when you plan your menus.

We all want you to succeed on your mission to regain your slimmer figure and want to know you are using all the tools that Dr Atkins gave us to ensure it will not be a 'Mission Impossible'

[maxspeed2k]

Ill try to keep it under 20 g and see what happens.... Not easy though!!...

[Elizellen]

Well done Max - it will get easier :hug