heres my menu..

[Sumi]

1 centrum tablet with lutein (for my daily multivitamins and stuff)

1/2 cup broccoli
2 tomatoes
1/2 cup mushrooms (sliced brown type from canned)
1 cup carrots

1 Canderel tablet (low calorie)

2 eggs
200 grams chicken breast
1/2 cup tuna

2.5 tablespoon Olive oil (extra virgin)
2 tablespoon ceasar dressing
1 tablespoon butter

Please check this link for a screen capture of my fitday journal page, along with percentage of fat/protein/carbohydrates.

http://picasaweb.google.com/sumidominic/Atkins#

1 glass of very light tea with low calorie sugar tablet as above.
6 - 8 glasses of water.

Calories: 1,300
Carbohydrates: 20.7 g
Fibre: 10.5 g (9%)
Fats: 88.8 g (61%)
Protein: 96.1 g (31%)

Anything I should change or improve on?
My starting weight is 123 pounds.
my target is 106 pounds.
my calorie requirements is about 1,200 cals
I am a very small person (4 feet, 9 inches)

Thanks all.

[liv]

Re: heres my menu..

So how small are you? I really do not think anyone should eat that low in calories on Atkins.
So that would be advice number one

Number two:
Your carbs seems to high. I would try to stick to the 1 cup rule and you are way over that with tomatoes. If you do not want to do cups but weigh instead you should try and limit yourself to 5 net carbs of the item you eat. So a lot less tomatoes but more mixed vegetables. Tomatoes can be sugary.

Number three
Your protein is low - a little bit more would be good

Number four
Since your protein is lean for the most part - a tad more fat would be good

Number five
count your sweetener as part of your daily carbs

But nice and clean menu - are you feeling good?
Do you take other vitamints too?

[liv]

Re: heres my menu..

Sumi I just saw your post in induction that says you were feeling low
I think it sounded like induction flu

But I would also be weary eating this few calories. Are you an active person?

Sending good thoughts your way.

[Sumi]

Re: heres my menu..

Hi liv,

i am not much active, but I am trying to get in atleast 45 minutes on a treadmill at 5.0-5.5km/hr.

I think one reason I felt so low could be cause I ate early, slept late and woke up late so there was a good 12 hours not eating. I am trying to remedy that and hopefull I should feel better. Thankyou for your wishes

I have again revamped my menu and updated the photos at the link as well.
thanks

[Desertthorn]

Re: heres my menu..

Check out Linda's recipe site. Then send us all your favorite low carb recipes. Linda's Low Carb Menus & Recipes - Home

[Sumi]

Re: heres my menu..

I did check out her website, but since I am looking out for indian recipes, I was not very successful.

you see, unfortunately, I have no idea what half the items in the 'acceptable induction food list' are. Its not in our cuisine.
the same goes for all the recipes.

So I am experimenting indian style. and it seems to be going good.

I made a salad out of all the vegtables, dressing, egg, tuna and divided it into 2 portions, 1 for breakfast and other for dinner.
For lunch I made indian style chicken, spicy, oily and yummy...

and sticking to the ingredients of my menu. Though i think I might go over the vegetable carbs from 20g to a max of 24-25g sometimes. However, so far its working good. yay!

[Georgiana]

Re: heres my menu..

1 cup carrots

Carrots are not appropriate for Induction. They are a starchy vegetable (OWL Rung .

[Sumi]

Re: heres my menu..

how about green peas and cucumber? are they ok?

[liv]

Re: heres my menu..

Here is the list (if you do not have the book yet): So avoid starches. They are worse than sugars in many ways. carrots are out and so are green peas but you can have peas in pods like snowpeas or snap peas.

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.

[Sumi]

Re: heres my menu..

thanks liv,
though most of the vegetables in that list is not part of our cuisine at all When I go for Christmas down to India in 2 weeks, none of them will be available to me.
But I can do with cucumber, parsley.. and um.. need to see what else I can get here and in india.

btw, is chicken and beef sausages / franks allowed? (the sort you get in a 10 piece in one pack in the frozen section of supermarkets image here.. I couldn't find any nutrition information on them, so I thought i'd ask.)

[Elizellen]

Re: heres my menu..

Hi sumi
good job so far on tweaking your menus

One thing I did with some of the veggies on the allowed list that I didn't recognise was to do a google images search for them. This usually brought up photos of them so I could work out whether they are called something different here than in the USA.
I found out that
zucchini = courgettes
eggplant = aubergine

Maybe some of the veggies are available only under a different name in your country too?

As for the sausages, you need to look at the ingredients list to see what is in them to be able to decide if they are OK.

If they have starches or sugar they would not be, but if all they contain is meat, spices, salt and maybe some kind of preservative they should be fine.

Again, google search for any ingredients you don't recognise to get some idea what kind of additives they are.

Or you could list the ingredients on ADBB and someone will be able to advise I am sure.

[liv]

Re: heres my menu..

Yes I agree with elizellen
Let us know what veggies you have and maybe we can figure out if they will be OK. Most great veggies or leafy vegetables would be fine.

[Shrew2u]

Re: heres my menu..

You might find this useful, too!

Multilingual list of Indian vegetables, spices and grains - Wikipedia, the free encyclopedia

[atkinsgal08]

Re: heres my menu..

>>how about green peas and cucumber?>>

Green peas, as in petit pois, are not acceptable on Induction.

[Sumi]

Re: heres my menu..

Thankyou Elizellen, liv and Shrew2u.

Following up on your suggestion I searched goolge with all the vegetable names in the acceptable food list and prepared my own list from that.


Since I have also started preparation to move into OWL, I posted all the items I know from Elleth's OWL Carbohydrate Ladder into a new thread and edited it as here.