New and vegetairan

**Scribbler** · January 22, 2009, 12:38 AM

Re: New and vegetairan

Hello jessyd88

Thing is that this is not intended as a vegetarian-suited diet. Could you let us know how many cups of veggies do you eat per day? Veggies are full of carbs and you are to keep your intake of carbohydrates to 2-3 cups depending on the veggie..
Point is you need to get about 70% of your daily energy needs from fat.. and that in most cases is meat/poultry(not so much) and of course fish.
Avocandoes and olive oil are good sources of fat, but I doubt you can just have these..
How much protein do you get daily? Protein is not fat of course, and you need to get fat into your system..

**Georgiana** · January 22, 2009, 02:55 AM

Re: New and vegetairan

Nope, if you are a vegetarian you should not be doing induction, so you can eat more than 3 cups of veggies. Dr. Atkins wrote (pag 149 of DANDR 2002):

If you are a strict vegetarian, you really can't do the Induction phase. (The three later phases could be managed but the food selections on a regimen that restricts carbohydrate and simultaneously excludes animal foods are limited.)

You introduced eggs -- that will give you more food choices. Cheese also helps. Are you willing to eat meat like chicken or fish? Atkins is very easy even if you are not eating red meat. For example, my fat intake from meat is very low; most of it comes from olive oil, eggs, cheese and avocados... so it is possible to keep fat up even without eating meat.

**jessyd88** · January 22, 2009, 03:43 AM

Re: New and vegetairan

Hi guys,

Firstly I would like to say thanks for replying to me

Yeh I am only eating 2-3 cups of veg per day and the rest of my diet is protein including tofu, cheese, eggs and protein shakes.

I cant eat any meat or fish but definitely dairy products. However most milks and yoghurts are high carb. I will definitely eat more avocado to raise my fat content.

I am at least 80g of protein a day on average but not much fat.

So far I have managed to keep my carbs at 20 per day but do i require more fat in order for me to be successful?

Thanks so much

**Georgiana** · January 22, 2009, 03:51 AM

Re: New and vegetairan

I'm not sure what the ingredients in protein shakes are. I know my brother uses them and most are sweetened with aspartame (which is not allowed on Atkins). Make sure all the ingredients are legal for induction.

Milk/yogurt is not allowed until OWL Rung 2. Also, cheese and tofu, together, should stay below 4 oz per day until Rung 2. If you really want to do induction, then you are only allowed to have 1/2 avocado a day.

Fat is essential to keep you in ketosis and to keep hunger away. During induction, one should aim for something close to 65% fat, 5% carbs, 30% protein.

**Scribbler** · January 22, 2009, 04:04 AM

Re: New and vegetairan

with 80g of protein is like you are bulking up.. Be careful because if you take excess of protein, then your body transforms that into fat! Usually our body filters protein away from urine in the kidneys.. too much protein in urine is indicative of kidney failure. Keep that also in mind..
As Georgiana said, increase your fat intake. You can try olive oil. Olive oil is 100% fat, that is 1gr of oil = 1 gr of fat, and I think you can also add mayonnaise in your food, which has a high percentage of fat and almost nil carbs..

**jessyd88** · January 22, 2009, 04:05 AM

Re: New and vegetairan

It certainly makes it alot harder to do induction properly on a vegetarian diet unless i eat only eggs for two weeks!! I dont think my digestive system would agree though :S lol

..I checked the protein powder and it is sweetened with Sucralose which I believe is allowed as it is the same as splenda..

I will defnitely have to do some research

**Scribbler** · January 22, 2009, 04:09 AM

Re: New and vegetairan

Is it ok to ask how much you got to lose jessyd88? if it is not too much anyways, you can move to owl, and try to work out your eating plan.
Sucralose is ok. How many calories are in gr of protein per the amount you use for a shake?

Just noticed. You should eat the whole of the egg. Egg white is protein where the yolk has the fat!
You can have an omelet with say 3 eggs (whole) 30g of cheese, some peppers and avocado, and for lunch you can have an edited version of chef salad..get eggs, lettuce, tomato, some cheese, and of course mayo..
and lots of water..

**jessyd88** · January 22, 2009, 04:24 AM

Re: New and vegetairan

The protein shake has 114cal, 23g protein, 1.5g fat and 2.8 net carbs.

I need to lose about 15lbs that i put on over the holidays - so really not a significant amount but I want to lose it asap as I have a wedding in three weeks.

Thank you so much for the recipe Scribbler! I will definitely give it a go tomorrow!

Also I know that the diet is not about calories and simply eating until you are no longer hungry. In saying that is there any calorie max?

**Scribbler** · January 22, 2009, 04:38 AM

Re: New and vegetairan

Well, many people think induction as a speed diet, which of course is not. I cannot give an estimate of time of course, this is highly depended on each person.
Eating till you are no longer hundry doesn't mean you get stuffed, ok?
The calorie max depends, i.e. I probably need more calories per day than you, and so forth..
My advice is to eat until you feel ok. if you are not sure about the ok point, eat some, stop for 5 mins or so and see if you are still hungry.. if you are then eat a little bit more.
Just make sure the calories you eat in total, are not more than your actual caloric needs per day. Google "BMR calculator" and get your reading.. the amount you will get will be the theoritical calorie max, you are not supposed to exceed that. if you do, then the excess goes to our stores, ie. fat cells.

**Georgiana** · January 22, 2009, 04:45 AM

Re: New and vegetairan

Just a remark... as I try to avoid sending mixed signals. If one looks at all the example menus (for induction) in DANDR, the protein intake is above 80 g. As long as you are eating enough fat (~65%) of your calories, 80 g of protein should not be a problem.

Jessy, if you are looking for a fast way to lose weight, I am not sure this will work. The "disadvantage" of Atkins is that most people put the weight they lost back (plus a few friends) once they return to their normal way of eating. Are you looking at Atkins just as a quick way to lose weight or do you plan to make this your new way of eating (for life)?

One typically loses 5-10% of the excess weight during induction, i.e. in 2 weeks. For you that is around 2 lbs... let's say 4 if you're lucky. I don't want to discourage you, but losing 15 lbs in 3 weeks is probably not realistic. It would mean 5 lbs/week... and while I have seen people losing at this rate, they had way more to lose (~100 lbs) than you do.

**jessyd88** · January 22, 2009, 04:48 AM

Re: New and vegetarian

I think this has so far really forced me out of my comfort zone. When I have carbs in my diet I am more likely to binge on them.

aahh I see. Yes I am trying to really commit to regulating my eating. Before I started this...( up to last week

) I was eating toast and cereal for breakfast, nothing during the day and then just anything that was in the fridge when I got home! I think I have killed my metabolism for this reason.

..So now I am trying to eat every four hours to prevent eating a lot at night. In saying that I have been eating about 12 carbs until 6 and then six for dinner so i dont know if that is good either?

I have googled my bmr and now I know what not to go over, I dont think I have exceeded it so far.

I think I might try keep my carbs below 20net til the end of the week and then move onto OWL. I think if i stay on induction too long I will be lacking nutrients and more likely to order a pizza!

I WILL STAY STRONG AND LOVE EGGS! lol

**jessyd88** · January 22, 2009, 04:55 AM

Re: New and vegetairan

Yes Georgiana, I am trying to change my way of life because I am such a carb addict! Everything I have been eating in the past is so carb heavy and is taking its toll. I just want to find something that i can actually stick to.

ten to fifteen pounds would be ideal for three weeks however I am not holding my breath, its just a date to aim for i guess and keep me focused

Thak you also for your advice on the protein level. My aim now is to include more fat. I think I am reluctant becasue of my old way of dieting involving low fat but I guess if it hass worked for everybody here, it can work for me...as long as i get the ratios right

**Scribbler** · January 22, 2009, 05:38 AM

Re: New and vegetairan

hey Jessy, you can also try this... take some portobello mushrooms, remove the stem and fill the cups with some cheese..and bake them. Just be careful on the amount, since mushrooms have quite a few carbs. One cup is about 8 carbs..
If I remember any other vegeterian&atkins-friendly recipe I will get back to you..

**jessyd88** · January 22, 2009, 06:19 AM

Re: New and vegetarian

That sounds Great! Thanks Scribbler!

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