ok, today is day one

**Georgiana** · March 16, 2009, 06:22 AM

Re: ok, today is day one

You seem to be eating more than the 3 cups of veggies allowed on induction. You should have maximum 1 cup of vegetables from the "Other Vegetables" list and the rest from the "Salad Vegetables" list. I'm not sure how your broccoli and celery add up, but I believe it's more than 3 cups.

The other thing is your fat intake. During induction, you should aim for 65% fat, 5% carbohydrate, 30% protein. Excess protein cannot be stored as such and it will be converted into glucose, something you definitely don't want to happen.

Other than that, it looks good. However, don't expect to see the "whoosh" you have seen after the first two weeks, because by now you have already consumed your glycogen stores.

And by the way, you should be counting net carbs, not total carbs.

**basketballbelly** · March 16, 2009, 07:01 AM

Re: ok, today is day one

Georgiana - Thanks, just the feedback I was looking for. Ok, I've changed a few things in my menu and it comes up like this:

Fat 67% carbs 5% Protein 28%

Celery 3oz 2.5g carbs
Cream Cheese 1oz 0.8 carbs
Lettuce 2 cups 3.3 carbs
Mushrooms, 2 oz 1.9 carbs
Atkins Mocha latte 5 carbs 5.0 carbs
Broccoli 1.7 oz 2.5 carbs
Salad dressing, Ranch 1 tbsp 0.7 carbs
Beef Rib, 6 oz 0.0 carbs
Chicken breast 4 oz 0.0 carbs

TOTAL 16.6 carbs

Ok, I only use the actual (not net) carbs because I don't always trust what a food is saying (Atkins Shake states it is only 3net carbs, but I put 5 in my daily intake). Everything else has been plugged into fitday.

I absolutely HATE measuring food...but I guess in order to actually do this correctly I have to (no way to really know what I'm eating unless I do right...) so this is something new for me (probably something else I've been doing incorrectly for the past 8 or so years...not measuring, so I really had no idea what I was really consuming. This really seems like a very little bit of food for one day, but I'm sure given time, I will get used to it.

I will also keep up the exercise and push the water (clear water, no diet drinks these next two weeks AT ALL).

I'm not looking for a whoosh, I just want to finally go into OWL (which I've never done before) but I want to go into OWL clean, really being able to say I've done Atkins clean for the two weeks of induction.

I hope it is ok if I post my menus for the next two weeks, instead of posting a new vine daily, I will just add to this one. I would appreciate all the input I can get, with suggestions of different foods I can eat that are higher in fat and lower in protein.

Thank you all, I guess for the first time in 8 years I can say I'm doing Atkins. I've been saying that all along, but not really doing it.

Does there come a time you don't have to measure?

bbb

**Georgiana** · March 16, 2009, 07:31 AM

Re: ok, today is day one

Originally posted by basketballbelly View Post

Fat 67% carbs 5% Protein 28%

Yep, that looks good.

Ok, I only use the actual (not net) carbs because I don't always trust what a food is saying (Atkins Shake states it is only 3net carbs, but I put 5 in my daily intake).

While I would also count the shake as 5 carbs, you can trust the vegetable carbohydrate count in FitDay. There are a few problems with counting total instead of net carbohydrates:

1. Most of your carbs should come from vegetables. Not subtracting the dietary fiber from the total count will give you the impression you are eating more veg carbohydrate than you actually are and will leave you room to eat too many carbs from other sources (eggs, cheese, cold cuts, spices, sour cream, heavy cream, etc.).

2. If you are counting total carbs during Induction, you would have to continue counting total carbs during OWL as well. However, during OWL you are supposed to find your CCLL. This is the maximum number of net carbohydrate you can eat and still lose weight. If you find your "faux" CCLL in terms of total carbs, you run into trouble -- 5 cups of induction vegetables might have the same total carbohydrate count as, let's say, 7 oz of yogurt, but the net carbohydrate count will be completely different.

Does there come a time you don't have to measure?

After doing this for quite some time, I am able to eyeball quantities and I know the carb count without having to check FitDay. However, measuring is essential in order to determine your CCLL and your CCLM. There are times when you are simply not able to weigh your food (e.g. I don't usually take the kitchen scale or the measuring cups with me at conferences

), but in general, you should measure all your foods.

**basketballbelly** · March 16, 2009, 07:38 AM

Re: ok, today is day one

So the amounts calculated on Fitday are correct? I hope so because I really want to stick to just having to put the amounts in. Because others have labeled Atkins shakes as a frankenfood, I think it only wise to use the total carbs instead of the net. I have one more shake left which I will use for breakfast sometime this week.

I'm getting a bit confused with most of the carbs should come from veggies when you just stated I am eating too many veggies...veggies on the list have very little carbs, not sure what to do there....

**imagood1** · March 16, 2009, 07:52 AM

Re: ok, today is day one

Hi - I have found that some things on FitDay don't even come close to what the nutrition label on the package says -- I'm not just talking carbs but also calories. When I come across something like this I click on the area to make a custom food. I also use the custom food button for things like my 2 scrambled eggs & ham cooked in butter with hot sauce on top-instead of putting 2 scrambled eggs in as I item, the ham as 1 item and butter pat as 1 item I have 1 item called "scrambled eggs & ham" -- I have all the same values, just under 1 item.

I'm restarting induction today also. I've lost 21 pounds but have been in a little bit of a stall so it was suggested I try to restart induction.

Don't buy any more of the shakes and forget the bars also -- read the DANDR book or look at the stickies in the induction area to tell you exactly what is acceptable for induction. Here are some things to read: http://www.atkinsdietbulletinboard.c...er-advice.html ; http://www.atkinsdietbulletinboard.c...-approach.html.

Don't forget to drink at least 64 oz of water --- and get up and exercise everyday.
Good luck on your journey - hope you see some changes this time.

**Georgiana** · March 16, 2009, 07:53 AM

Re: ok, today is day one

Originally posted by basketballbelly View Post

So the amounts calculated on Fitday are correct?

I use FitDay most of the time and never had problems. If you have the nutritional label and it differs significantly from the data in FitDay, you can enter your food as a custom food -- there is a link that says "Create A Custom Food" on the left side of the page.

I'm getting a bit confused with most of the carbs should come from veggies when you just stated I am eating too many veggies...veggies on the list have very little carbs, not sure what to do there....

One rule says that you should eat 3 cups of vegetables. Another says that most of your carbs (over 50%) should come from vegetables. These rules do not contradict each other. For example. If one day you had 3 cups of vegetables that added up to 8 net carbs, then that day you can only eat 7 net carbs coming from other foods. So more than half of your net carbs should come from veggies. Does it make more sense now?

**basketballbelly** · March 16, 2009, 08:03 AM

Re: ok, today is day one

Originally posted by Georgiana View Post

I use FitDay most of the time and never had problems. If you have the nutritional label and it differs significantly from the data in FitDay, you can enter your food as a custom food -- there is a link that says "Create A Custom Food" on the left side of the page.

One rule says that you should eat 3 cups of vegetables. Another says that most of your carbs (over 50%) should come from vegetables. These rules do not contradict each other. For example. If one day you had 3 cups of vegetables that added up to 8 net carbs, then that day you can only eat 7 net carbs coming from other foods. So more than half of your net carbs should come from veggies. Does it make more sense now?

Ok, now I'm really confused, is it 50% from carbs or 5%? Earlier you told me to keep my numbers at 65% fat, 5% carbs, and 30% protein. Really, I will get this...it is just confusing the heck out of me. I am using only whole foods (no processed anything except the two shakes). So there are no real 'labels to go from...all of my veggies are bulk (you know you put them in the bag yourself).

bbb

**Georgiana** · March 16, 2009, 08:07 AM

Re: ok, today is day one

The calories coming from carbohydrate should be around 5% of the total number of calories. In the same time, the number (in grams) of net carbohydrate coming from vegetables should be more than half (that is, 50%) of the total number of net carbohydrate. So if you have 12 g net carbs for today, at least 6 g of these should come from vegetables.

**Kathi22** · March 16, 2009, 08:32 AM

Re: ok, today is day one

BBB - on a very serious note, have you read the darn book??? It seems to me like you are just assuming what Atkins is and going with it to only find that it isn't working. Sorry, I am never one to be harsh, but you must read the book and educate yourself on this plan or you will fail.

**basketballbelly** · March 16, 2009, 08:44 AM

Re: ok, today is day one

Originally posted by Kathi22 View Post

BBB - on a very serious note, have you read the darn book??? It seems to me like you are just assuming what Atkins is and going with it to only find that it isn't working. Sorry, I am never one to be harsh, but you must read the book and educate yourself on this plan or you will fail.

I've not only read the book several times, I have 3 copies! I have been 'doing' Atkins for 8 years and have never lost all the weight, I have been on and off this woe so many times it is painful. I am a true believer in Atkins but this time around I want to do it right, so I am taking to heart the suggestions of others on this board. I am determined to do this right and if that means I need to learn how to get the numbers right I will do so. What makes you think I'm assuming? I've noted over and over this is based on recommendations given from people here....

**basketballbelly** · March 17, 2009, 06:06 AM

Re: ok, today is day one

I did well yesterday, I ate everything on my menu except the broccoli, I was just too lazy to get it out of the freezer and nook it. I don't know how that changes my numbers, but I am sure it does.

I also broke down and had a sf drink last night...plain water is nasty.

bbb

**chinadoll** · March 17, 2009, 08:30 AM

Re: ok, today is day one

The more water you drink the better it will taste. You can also try squeezing a little fresh lemon into it. It can help.

Here is a simple way to figure the carb issue. On induction you get around 20 grams of carbs a day. This means that at least 10 of those grams should be from veggies. The other ten (or less) should be from the odd grams from cheese, eggs, and other things throughout the day. Hope that makes it clearer.

**liv** · March 17, 2009, 08:58 AM

Re: ok, today is day one

Plain water is great. I love it. It helps me lose weight. You body needs water. Lots of it. And on a ketonic diet we really want water to help flush ketones out. We do not want to drink stuff with lots of chemicals in it - so the kidneys have to deal with that kind of stuff. We want clean water. So work on it.

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