Is this menu OK?

[liv]

Re: Is this menu OK?

Ja jeg var norsk. Jeg har bodd i Canada rundt 20 aar.

[299lbs]

Re: Is this menu OK?

Tøft! Du snakker jo fortsatt bra norsk jo!

[mizski]

Ot

Ja jeg var norsk. Jeg har bodd i Canada rundt 20 aar.

Wow. That is great! I wish I were fluent in another language. I can't even speak Klingon.

Welcome to ADBB and Atkins, 299lbs!

[mission to lose]

Re: Is this menu OK?

This chart can be printed and kept handy, it show carbs and net carbs, and also what 1 cup of X = in weight on a food scale. Helpful for hard to measure foods.



http://www.atkinsdietbulletinboard.com/useful_files/CARB_COUNT.pdf

[299lbs]

Re: Ot

Wow. That is great! I wish I were fluent in another language. I can't even speak Klingon.

Welcome to ADBB and Atkins, 299lbs!

Haha, yeah, I wish I spoke a third one. English kind of doesn't count - it's already everywhere over here, from a very early age. So yeah. Chinese, perhaps?

Thank you so much!

[299lbs]

Re: Is this menu OK?

This chart can be printed and kept handy, it show carbs and net carbs, and also what 1 cup of X = in weight on a food scale. Helpful for hard to measure foods.



http://www.atkinsdietbulletinboard.com/useful_files/CARB_COUNT.pdf

Wow! Thank you! That's super handy!

[hopeforme]

Re: Is this menu OK?

Sorry to be chiming in here, but I'm also confused about the "cup" rules when it comes to veggies. I like to eat the Spring Mix salad, which is lower in carbs than iceburg and more nutritious. But under the 3 cup rule, I could only eat three cups a day, which I don't think is even a fourth of my carbs. But if I eat a big salad with a hamburger and that leaves no "cups" left, how does that work? Do you have to limit the Spring Mix and eat another higher carb vegetable (that is allowed, not one that is not allowed) and do it that way? I tried this diet a long time ago and lost 10 pounds the first week. Due to family situation where I was a caregiver to my Mom (cancer) and other factors I didn't stay on the diet. So now I need to get healthy again for me. I've been on it for 13 days now, but have only lost 5 pounds this time. But it looks like I'm not even consuming all the carbs I could be due to the "cup" rule I've been following.

[Georgiana]

Re: Is this menu OK?

But if I eat a big salad with a hamburger and that leaves no "cups" left, how does that work?

I consider there is no reason to undereat your net carbs since most people will lose weight and get the other benefits of Induction eating 20 net carbs, with over 50% from vegetables.

There are two things you should be careful about.

Do not choose the vegetables lowest in carbs, only to be able to eat a large volume of food. This would indicate a portion control problem. I very much doubt anyone will eat 25 cups of lettuce per day... but just saying. Choose a variety of vegetables from both lists, to give your body proper nutrition.

Pay attention to what you add to that salad... and I'm referring here to dressing, cheese, etc. Using a cup of ranch dressing per day is a bad idea... both because of the carbs in it, but also because of the calories. (While we don't need to count calories, overeating will interfere with weight loss... as will undereating).

So, if I understand correctly, your "big salad" has 3 cups of lettuces? Eating 3 cups of lettuce does not mean you have a portion control problem, in my opinion. However, as I've said, do eat vegetables other than lettuce. Also try to spread your net carbs throughout the day, to avoid blood sugar spikes... and when you eat vegetables, have them with some fat and protein.

I tried this diet a long time ago and lost 10 pounds the first week [...] I've been on it for 13 days now, but have only lost 5 pounds this time.

You are older... your metabolism is likely slower.

You might also have a different amount of weight to lose.

5 lbs is great. This is not a race. The aim is to learn the tools needed to maintain your weight once at goal, not to lose weight as fast as possible.

And don't forget to take body measurements. Sometimes we lose inches even when the scale gets stuck. If you are losing inches, then you are losing fat.

[Georgiana]

Re: Is this menu OK?

By the way, how much water are you drinking?

On average, are you eating above your BMR?

Are roughly 65% of your calories coming from fat?

Are you exercising?

Taking an iron free multivitamin?

[Georgiana]

Re: Is this menu OK?

I could only eat three cups a day, which I don't think is even a fourth of my carbs

Why "think"? Don't you know how many net carbs are in that mix?

Also make sure you are counting net carbs... so total carbs minus dietary fiber.

[hopeforme]

Re: Is this menu OK?

Why "think"? Don't you know how many net carbs are in that mix?

Also make sure you are counting net carbs... so total carbs minus dietary fiber.

Sorry for the confusion. Yes I know the carb count when I look on the package when I'm eating it, but it was quite late and I didn't have the package to look. I just know that I don't even eat the full serving size which is 4.5 cups and that serving is just under 5 carbs. I just didn't and don't have time to run to see exactly what it said. My question was really along the lines of total carbs per day versus serving size, because if I ate only 2 cups of Spring Mix a day and 1 cup of induction veggies, I would not be reaching my 20 net carbs. Checked the package at lunch. 4.5 cups of Spring Mix Salad contains 3 carbs, 2 fiber, so 1 net carb for 4.5 cups. I usually only eat about 2-3 cups in any given day, but with one net carb, if the cup rule doesn't apply, I could actually eat more if I wanted to, but still incorporate other veggies!

[hopeforme]

Re: Is this menu OK?

I consider there is no reason to undereat your net carbs since most people will lose weight and get the other benefits of Induction eating 20 net carbs, with over 50% from vegetables.

There are two things you should be careful about.

Do not choose the vegetables lowest in carbs, only to be able to eat a large volume of food. This would indicate a portion control problem. I very much doubt anyone will eat 25 cups of lettuce per day... but just saying. Choose a variety of vegetables from both lists, to give your body proper nutrition.

Pay attention to what you add to that salad... and I'm referring here to dressing, cheese, etc. Using a cup of ranch dressing per day is a bad idea... both because of the carbs in it, but also because of the calories. (While we don't need to count calories, overeating will interfere with weight loss... as will undereating).

So, if I understand correctly, your "big salad" has 3 cups of lettuces? Eating 3 cups of lettuce does not mean you have a portion control problem, in my opinion. However, as I've said, do eat vegetables other than lettuce. Also try to spread your net carbs throughout the day, to avoid blood sugar spikes... and when you eat vegetables, have them with some fat and protein.

You are older... your metabolism is likely slower.

You might also have a different amount of weight to lose.

5 lbs is great. This is not a race. The aim is to learn the tools needed to maintain your weight once at goal, not to lose weight as fast as possible.

And don't forget to take body measurements. Sometimes we lose inches even when the scale gets stuck. If you are losing inches, then you are losing fat.

Thank you for the tips... When I have a big Spring Mix Salad, yes, it's around 3 cups. I use 1 T. of blue cheese dressing on it. That's all I use for the day. On rare occasion, I will use an Italian Low Carb dressing that has 1 Carb per Tablespoon and use 1 T. of that. I have eaten green beans, broccoli, and just realized I can eat turnips, so I had some of those the other day. I printed out the list so I can expand my veggies. It is good to know that I can consume a nice salad and still be able to eat more veggies with my meals. I also wondered about my metabolism now that I'm getting older... figures! LOL! I know it is not a race and I know it takes time to get it off, I just want to make sure I'm not doing something wrong. Thanks for your help.

[hopeforme]

Re: Is this menu OK?

By the way, how much water are you drinking?

On average, are you eating above your BMR?

Are roughly 65% of your calories coming from fat?

Are you exercising?

Taking an iron free multivitamin?

I drink about 64-80 ounces of water daily. I try to get in at least 30-60 minutes of exercise daily except for Saturday and Sunday which I can't always do, due to family obligations and church. I take a good multi-vitamin and mineral supplement (iron free) and also take Fish Oil and Borage Oil. I was taking Glocomannan fiber capsules, but I have to check and see if they said that was ok or not (I posted a question). I would have to calculate the fat percentages. The only fat would be from the blue cheese dressing, meats, eggs, and small amount of cheese. I guess some bacon fat to cook the eggs in too. I am not sure how to calculate BMR.

[Georgiana]

Re: Is this menu OK?

I would have to calculate the fat percentages.

FitDay does it for you... if you use FitDay. It'll show like this:



So, in the example above, the menu has 62% fat, 5% carbs and 33% protein.

Undereating fat (that is, overeating protein) can interfere with weight loss because part of the protein is converted to glucose.

I am not sure how to calculate BMR.

You can get a rough estimate using an online calculator:

BMR Calculator

[hopeforme]

Re: Is this menu OK?

FitDay does it for you... if you use FitDay. It'll show like this:



So, in the example above, the menu has 62% fat, 5% carbs and 33% protein.

Undereating fat (that is, overeating protein) can interfere with weight loss because part of the protein is converted to glucose.

You can get a rough estimate using an online calculator:

BMR Calculator

Thanks so much! I will have to put in today's meal and see what it says! For today I ate: Breakfast: 3 eggs, scrambled, one beef "sausage" patty, 1 cup coffee with 1-1/2 T. cream. 20 ounces water. Lunch: 2 cups Spring Mix Salad, 1 T. of bleu cheese dressing, 1 grilled chicken breast. No snacks - water throughout day 40 ounces Supper: Rotisserie chicken, skinless, one thigh and leg, small portion of white meat (leftovers) - 1-1/2 cup coleslaw (raw) mixed in 1 T. mayo and 1 T. cream with a bit of water added to create a dressing. No sweeteners added. 1 glass unsweetened tea. Throughout Evening... had a glass of tea and about 20 ounces more water. I took no Glucomannan fiber today, but did take my regular vitamins and oils.