Advice Please

[Anguissette]

Hi everyone,
I could really use some advice. First of all some info. I am 34, 5’8” and weigh 205. My starting weight was 210 and I need to get to 165-160. Today is day 14 of induction. I lost 5 lbs the first week and nothing since. I am in ketosis according to the ketostix (ranging anywhere from large to moderate depending on when I test). I am constipated.
My average percentages according to fitday (which I have only been tracking for the past week since I didn’t know about the tool previously) are 69% fat 25 % protein and 6% carbs. I went over on my carbs a couple of days since I wasn’t measuring my veggies only “eyeballing” them. Today I started measuring. The first week I was eating heavy whipping cream as I didn’t know it caused stalls. I have 1--0 carb diet soda per day. I am drinking 110 ounces of pure water a day as well as 2 glasses of crystal light. I walk at an above average pace that accelerates my heart rate for 60 minutes per day.

My question is-last time I did atkins----about 9 years ago----I lost 70 lbs and I mean to tell you the weight just fell off with little to no exercise. On induction I lost over 15 lbs. I know that since I need to lose 50lbs and a 5 lbs loss is 10% and therefore “good” that I should be “satisfied”. However since I obviously make some induction mistakes, incorrect carb counting etc etc----- should I stay on induction? I have no food boredom, am cool with my craving level so it wouldn’t hurt me……but would it help me?

Oh and my husband (who would never post here) 6’1” 180 and wants to get to 170/165 GAINED 1 lb on the exact same menu with a physical job……yeah he wants to know also.
Thanks

[Peej]

Re: Advice Please

I'm certainly no expert so I'll let those more experienced than I give their advice. I'll give my two cents about one thing though.

The first time I did Atkins, I did not exercise with any frequency. I mean I'd do a few things every now and again to be fairly active but not with the intent to get exercise. Weight flew off especially during induction. This time (only a year later) I'm exercising at least 5 days a week and the loss is much slower. However, it does seem to come off in bunches.

Often, I'll see a 1-2 pound loss after a break day. I tested it this week by taking a few days off in a row and sure enough I lost more. However, I'm sure it is just water weight and I'm doing this for fitness not a number on a scale. In fact, often I gain a pound or two when I'm working out more. It all comes off in the end though and as long as there is a negative trend, I'm happy. It may be all in my head, but I'm thinking that the exercise is contributing to whether I lose steadily or "woosh."

As for whether you should move on to OWL or not, I can't really give any advice as I'm not there yet. I would say that if you are not satisfied with the way you completed induction, give it enough time to do 2 weeks cheat free. It can't hurt.

[pudellvr]

Re: Advice Please

crystal light and sodas usually have nutrasweet. This causes stalls in many people.

Most of us try to avoid nutrasweet.

HTH
Tricia

[Georgiana]

Re: Advice Please

I lost 5 lbs the first week and nothing since.

Many folks lose little or nothing during the second week of Induction. In most cases, the weight loss restarts when they move to OWL and add more vegetables.

I am constipated.

Flax seeds, wheat bran or psyllium husks should solve the problem. Also, make sure you are eating 3 cups of vegetables and choose those higher in fiber.

The first week I was eating heavy whipping cream as I didn’t know it caused stalls.

You are allowed to have heavy cream. Some people are stalled by it, some not. Since you lost weight during the first week while eating it, you are probably not.

I have 1--0 carb diet soda per day. I am drinking 110 ounces of pure water a day as well as 2 glasses of crystal light.

Is the diet soda sweetened with aspartame? Aspartame is not allowed on Atkins. If it is sweetened with sucralose, make sure you count it towards your sweetener allowance (8 oz drink = 1 serving sweetener).

My question is-last time I did atkins----about 9 years ago----I lost 70 lbs and I mean to tell you the weight just fell off with little to no exercise. On induction I lost over 15 lbs.

Don't compare your weight loss now with the weight loss you had almost a decade ago. There are many changes happening to our bodies as we age.

However since I obviously make some induction mistakes, incorrect carb counting etc etc----- should I stay on induction? I have no food boredom, am cool with my craving level so it wouldn’t hurt me……but would it help me?

Probably not. As I have said, many people stall after the first two weeks and they begin losing again after moving to OWL. There is a sticky thread about explaining who should consider extending the 2-week Induction:

http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/5780-day-15-should-i-stay-should-i-go-owl.html

Oh and my husband (who would never post here) 6’1” 180 and wants to get to 170/165 GAINED 1 lb on the exact same menu with a physical job……yeah he wants to know also.

Could you post one or two menus?

[Anguissette]

Re: Advice Please

Breakfast-2 eggs scrambled in butter with 1 table spoon of onions and 1 tablespoon of green pepperswith 3 pork sausages (no sugar added)

Snack-2 borden’s string cheeses

Lunch-1 cup of lettuce, 1 tablespoon of cumber, ½ cup of chicken cooked in garlic and olive oil, 1 tablespoon of parmesan cheese, 2 hardboiled eggs

Snack-12-15 pork rinds

Supper-1 large chicken breast drizzled with olive oil and spices (no sugar in spices) w/ 2 cups of green beans
Snack-24 slices of pepperoni w/ a splenda sweetened soda

This is a pretty typical menu with the only major variance being the meat I have with my eggs and supper is different every night. A couple of other dinners are:

Stir-fry--4-5 ounces of steak strips with 2 cups of mixed broccoli, cauliflower, and green peppers cooked with garlic in soy sauce.
Meatza-hamburger meat “crust” cooked and then topped with no sugar added pizza sauce various chopped meats and veggies and approx 3-4 oz of cheese per half. I eat half and my hubby eats half.

I also have had two ½ cups of sugarfree jello since I started. I have heard this is a problem also. My plan for Monday (we have limited funds and have already shopped for this week so I can’t change snacks) is no more string cheese, no more jello and no more pork rinds.

I checked last night and I am still in ketosis (dark purple) but had gained a lb this morning. I am literally in tears right as I write this because I am so frustrated. I am tired literally all the time, having trouble focusing on work and just feel bloated and gross…..perhaps due to the limited bowel movements. I know everyone will tell me not to worry so much about the scales. However, the horrible way I feel combined with the lack of loss combine to make me just feel like giving up.
*sighs*
Thanks for any advice.

[Georgiana]

Re: Advice Please

Okay, let's see what can be improved. I entered your foods in FitDay and I came up with about 2500 calories. This is way too much for your height and weight unless you are exercising pretty hard every day. Are you exercising at all?

You're right, jello and pork rinds should go out. I'd say keep the cheese. As long as you don't eat more than 3-4 oz per day, it should be okay. You also need to take out the soda. Pepperoni too, or at least eat fewer -- 24 slices have about 600 calories, 3 g net carbohydrate and 2400 mg of sodium. The recommended sodium intake is 1500 mg in the UK and 2400 mg in the US. You get 2400 only from pepperoni!

Vegetables now. During Induction, you should eat 3 cups per day -- maximum 1 cup from the "Other Vegetables" list and the rest from the "Salad Vegetables" list. You are eating more now. Moreover, over half of your net carbs should come from vegetables... which is a problem if you are getting 3 from pepperoni, 4 from cheese, 3 from eggs, a few from spices, 3 from sweetener, etc.

How much water are you drinking? Are you taking any supplements?

The weight you gained and the fact that you feel bloated are probably caused by water retention (too much sodium and/or not enough water).

[SunnySmile501]

Re: Advice Please

You need to get rid of the constipation. This can be done with 1,000 mg of magnesium oxide at bedtime. Also, taking a large dose of vitamin C with a large amount of water will sometimes get things moving. You can also take a stool softener, but not a laxative.

When using flaxseed or psyllium husks for fiber, drink a lot of water with each dose, or it will compact your stool even more.

Making sure you are eating high fat will also help. Using coconut oil will help to grease the pipes, if you know what I mean.

Cheese is noted for causing constipation, so I would make sure my veggies are the kind with high fiber.

[Anguissette]

Re: Advice Please

Well here I still am. I’ve been on Atkins since March 2nd and have still only lost 5 lbs. I could not be more depressed. This week I am taking out the soda, jello, the pepperoni and the pork rinds. I am adding back the heavy whipping cream.

Georgiana-I drink over 110 ounces of water a day……I should float. I walk 3 days a week 30 minutes vigorously and 3 days a week 60 minutes. I am going to log every bite this week on Fitday so you guys can take a look and see where I am screwing up.

Sunny-I am still constipated! I have never had this much trouble going in my life! I cannot find this magnesium oxide of which you speak, tried the Vitamin C with lots of water and no luck. Is flaxseed and the psyllium husk ok on carbs? I can’t find it in our little town anyway……meaning it wasn’t at Wal-mart.

I tried the advice of many of adding the 5 more net grams (from salad veggies) and went straight out of induction via the ketostix. I still feel horrible! Depressed from the lack of loss, headachy, bloated and completely without energy.

[Georgiana]

Re: Advice Please

Sunny-I am still constipated! I have never had this much trouble going in my life! I cannot find this magnesium oxide of which you speak, tried the Vitamin C with lots of water and no luck. Is flaxseed and the psyllium husk ok on carbs? I can’t find it in our little town anyway……meaning it wasn’t at Wal-mart.

Flax seeds and psyllium husks are pretty much pure fiber. So their net carb count is close to zero. You should be able to find psyllium husks at the pharmacy -- it's called Metamucil. Just make sure it's sugar-free.

I tried the advice of many of adding the 5 more net grams (from salad veggies) and went straight out of induction via the ketostix.

So, you moved to OWL, right? The color of the ketostix can lie; here's a sticky thread about this: http://www.atkinsdietbulletinboard.c...tix-color.html

Did you take measurements? Do your clothes fit better? The reason why you are bloated and lack energy is probably because you're constipated.

[Anguissette]

Re: Advice Please

Just wanted to update and say I weighed this morning since it was the last time I could due to the no way challenge and......still no loss. *sighs* I could just cry.

I have taken my measurements twice so far and last Monday (will do it again tomorrow) was down in a couple of areas. My clothes don't seem to fit any differently but to be honest in these "fat" clothes it would be hard to tell.