New and vegetairan

[liv]

Re: New and vegetairan

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.

I would just like to point out that BMR does not measure your calorie need for a day. BMR stands for the basal metabolic rate and is an estimate for the amount of calories that your body expends at complete rest. Unless you spend all day in bed and do not eat (the digestive system expends enegry) you are going to need more calories than that of your BMR.

There is another measure called AMR -active metabolic rate - which takes into account what energy you are spending on just normal moving around durning the day and if you exercise that will increase your AMR. This is the number we watch on Atkins. We do not want to (on a daily basis) eat more calories than we actually use.

Jessy have you had a chance to read this sticky:

http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6729-can-i-do-atkins-vegetarian.html

[Scribbler]

Re: New and vegetairan

that's why I said for the BMR that this is the theoritical lvl of calories your body needs...

[sadie147]

Re: New and vegetairan

I've always thought that keeping the protein up on induction is what makes it so difficult, not the fat? There are several sources to get your fats from, but without meats protein can bre tricky.

I'd say at 80g's a day your doing fine. Protein shakes aren't really good normally for induction, if you can find another source to replace the protein you may want to try cutting them out to see if maybe they might be stalling any weightloss.

Linda's low carb recipes site has a meatless section, you can maybe try out some of these recipes for some variety? Linda's Low Carb Menus & Recipes - Meatless Recipes

If you find it difficult after a week you may want to move up to the L1 of OWL, which is more veggies, which i'm sure wont be a problem for you..L2 is dairy, which can include ricotta, cottage cheese etc which will give you a few more protein options as well.

[jessyd88]

Re: New and vegetairan

Jessy have you had a chance to read this sticky:
http://www.atkinsdietbulletinboard.c...egetarian.html

Thanks so much I had a look at this page and it had lots of great ideas!

I also had a look at the AMR and now have a better indication of calorie levels. I have been feeling a bit tired since i began so maybe an increase in calories will give me a bit of a boost!

I think in terms of protein intake, i have broken the induction rules by using the shakes. With these new recipe ideas hopefully I can find something else in the rules to get my protein up. I think definitely more cheese as that will keep my fat content up as well.

Thanks again for helping me out

[trisarahtops]

Re: New and vegetairan

EDIT - this info is from eHow.com, here is the link to the original - http://www.ehow.com/how_8646_dr-atkins-diet.html. Thanks!!

I found this online and thought maybe it would help you - i keep it in my food journal, too. i'm not the vegetarian i used to be in a "past life" but i still prefer to go veggie when i can. i know some of the rules here aren't as "atkins-friendly" as we like to see on this site but it's better than going into it completely blind, right? hope this helps!

How to Use Dr. Atkins' Diet as a Vegetarian or Vegan

Proteins from animal sources are a vital part of the Dr. Atkins diet, and it really cannot be done successfully without them. A person who eats a modified ovo-lacto vegetarian diet, which includes eggs and cheese, may be able to do it, but it would be impossible for a vegan since a pure vegan diet can never be low enough in carbohydrates.
Instructions
Difficulty:Moderately challenging

Step1

Begin the Atkins diet. You will follow the basic plan but make some modifications.

Step2

Eliminate junk food from your diet. This includes all white flour and sugar, and most processed foods. Carbohydrates in the Atkins diet come primarily from fresh vegetables, nuts, berries, seeds and some fruit in moderation.

Step3

Stock up on tofu, eggs and cheese. These will be your main sources of protein.

Step4

Count your carbohydrates very carefully during the two-week induction level of the diet. This is the strictest part in terms of carbohydrate consumption. You are only permitted 20 grams of carbohydrates.

Step5

Read labels. All vegetable-based foods contain some carbohydrates. A pound of tofu, for example, contains 2 grams of carbohydrates. One-half cup of beans, which are a good protein source, may contain in the range of 25 grams of carbohydrates. Cheese also contains a few grams of carbohydrates.

Step6

Adapt the induction level to your own diet. Meat eaters will primarily use nutrient-dense fresh vegetables, such as broccoli, asparagus, eggplant and spinach, as their carbohydrates. You may have to eat fewer vegetables in order to stay in your carbohydrate range.

Step7

Take vitamins and other vita-nutrients as prescribed in the diet. This is part of the diet. Look for vegetarian formulas, which are usually available, but be careful to avoid products that contain sugars.

Step8

Look forward to more diversified eating. At the end of the induction level, the diet gets more lenient and you can enjoy a wider variety of foods.

Step9

Figure out your critical carbohydrate level for losing (CCLL) when you enter the ongoing weight loss level (OWL). This number is, as defined by the Atkins diet, the most liberal level of carbohydrate consumption that corresponds to your own individual metabolic capacity to continue taking off excess pounds.

Step10

Increase your intake of carbohydrates to the level where you will still continue to lose weight. The level also depends on how quickly you wish to lose weight. The Atkins diet emphasizes endurance rather than speed. Take it off slowly and keep it off permanently.

Step11

Enjoy deviations, but carefully. For example, you can have more fruit or pasta, which are high in carbohydrates. Start with one or two deviations a week.

Step12

Remember that you must be more careful than the "regulars" on the diet. Your basic diet already has more carbohydrates in it.

Step13

Figure out your critical carbohydrate level for maintenance (CCLM). This is the amount that you can eat and not begin to gain weight.

Step14

Fluctuations in weight are common, as long as they are very small. Once you go 5 or more pounds above your ideal weight, it's time to cut back again.

Step15

Remember that this diet will always restrict your carbohydrate level somewhat. A person with an average metabolism usually must stay between 40 and 60 grams of carbohydrates per day. Continuing with fresh nonstarchy vegetables, seeds, nuts and berries is the easiest way to eat more variety and still remain within your personal boundaries.

Step16

Cautiously reintroduce vegetables that contain more than 10 percent carbohydrate, as well as whole grains such as oats, barley and couscous. Since most of a vegetarian's protein sources contain some carbohydrates, this will always have to be tallied into the total. Be careful not to overdo it.

Step17

Keep the sugar, white flour and processed foods out of your life, except for special occasions. Sugars supply empty carbohydrates devoid of nutrients.

[jessyd88]

Re: New and vegetairan

This is so fantastic!!! thank you so much i really appreciate it!

I am finding the hardest thing at the moment is fatigue. I cant exercise becasue i am really tires all the time. I am at the end of induction so will start to introduce small amounts of carbs again. I am hoping i wont feel like this for much longer because work has become a nightmare. I feel like i need to sleep all the time.

Thanks again