Had too many veges yesterday =/

[thefemalegreenday]

I think I ate to much as well.. It was a bad day..
I had about 23 carbs.. Do you think I should like not have any carbs today and have chicken soup for meals?
Would that kinda like..even things out?
I have read the book. Im just abit confused as what to do..

[momtomany1]

Re: Had too many veges yesterday =/

Nope, don't try to even things out.

First did you deduct the fiber? You might still be under 20 if your veggies were good fibrous veggies. You need to deduct the fiber from your total. So if you ate a cup of cooked cauliflower, 3.5 of those carbs were fiber carbs, and you deduct them.

But even if you did actually eat 23 carbs yesterday, still eat the normal 3 cups of veggies today. It takes a while to get the hang of things, but those 3 extra carbs aren't going to do you in, and if you are going to eat a couple over 20, we are thrilled they came from veggies lol!

[mitzimarie]

Re: Had too many veges yesterday =/

I had about 23 carbs.. Do you think I should like not have any carbs today and have chicken soup for meals?
Would that kinda like..even things out?

Absolutely not! There is NEVER a cricumstance where you should have a day with zero carbs and limit yourself to chicken soup.

20 is not a magic number... it is a goal to strive for. Just do the best that you can. 3 extra carbs on one day is nothing - especially when they are in the form of veggies.

How long have you been in Induction?

[Georgiana]

Re: Had too many veges yesterday =/

I think I ate to much as well.. It was a bad day..
I had about 23 carbs.. Do you think I should like not have any carbs today and have chicken soup for meals?
Would that kinda like..even things out?
I have read the book. Im just abit confused as what to do..

Just adding to what the others have said. I believe you are in OWL Rung 1, right? For how many net carbs per day are you aiming? I imagine it's something like 20 or so... so you probably went over by 5 net carbs.

Since those carbs came from vegetables you ate before, you probably do not have an intolerance to any of them, which means they will not cause you to retain water. Five net carbs mean 20 calories, so you definitely did not eat too many. I was looking at your Induction results and your degree of metabolic resistance is low. That means that your CCLL (i.e. the number of net carbs you can eat and still lose weight) is in the 40-60 g range, so you did not go over it.

Bottom line, you'll be fine. Don't even think about eating only chicken soup today -- eat as you normally would. I actually believe the extra fiber, vitamins and minearls will do you good. Don't be afraid of carbs. As long as you get them from the right foods and stay below your CCLL, you can increase your carbohydrate level by 5 net carbs every week and also move up the Carbohydrate Ladder.

How far into OWL are you? Is this your first week? And how many net carbs did you average daily during Induction?

[thefemalegreenday]

Re: Had too many veges yesterday =/

Thanks guys, yeah im glad I just overate from veggies as well XD
I tend to do so well for about 2 weeks and suddenly a day like this will happen when ill just pig out on meat and vege. Used to be cheese and thats properly why im not at my goal weight by now.

I'm not really sure what net carbs are.. I know they explained it in the book, im just abit thick I guess.
Well.. I did introduction for ages.. Then I switched to OWL cause someone said it'd be better, so I did. I think I've been doing it for around 2 months? I'm not sure..
Im kinda confused with the Rung things as well.. That wasn't in the book I don't think.
also.. Im eating avocado, does that count as a vege on here? and do you think thats why im losing so slowly?

[Georgiana]

Re: Had too many veges yesterday =/

I'm not really sure what net carbs are...

Net carbs are just total carbs minus dietary fiber and minus sugar alcohols. If you are only eating unprocessed foods, then you should not care about sugar alcohols. So net carbs are total carbs minus dietary fiber.

Use FitDay or a similar online tool to track your carbs. Otherwise it will be impossible for you to know how many carbs you have to eat and still lose and how many carbs you need to eat in order to maintain your weight loss. Here is the link to FitDay: FitDay - Free Weight Loss and Diet Journal

Well.. I did introduction for ages.. Then I switched to OWL cause someone said it'd be better, so I did. I think I've been doing it for around 2 months? I'm not sure..

Lemme see if I get this right... You've been doing OWL Rung 1 for 2 months? Or did you do Induction for 2 months? I'm asking because 2 months ago means the beginning of March and you have more recent posts here where you were still in Induction.

In OWL, you can add a new food group and increase your carbohydrate intake by 5 net carbs every week. Here are some links explaining how to do OWL correctly:

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5211-introduction-owl.html

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5517-rules-owl.html

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5516-owl-carbohydrate-ladder.html

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/5519-owl-power-5-5-net-gram-foods.html

http://www.atkinsdietbulletinboard.com/forums/ongoing-weight-loss-owl/10528-how-find-your-ccll.html

Im kinda confused with the Rung things as well.. That wasn't in the book I don't think.

Yes, so the book mentions the Carbohydrate Ladder. A rung is a step on a ladder, so an OWL Rung is simply a step on the Carbohydrate Ladder. There is a food group on each Rung, so you add foods back into your diet as you climb the Carbohydrate Ladder. Check the links above for more info.

also.. Im eating avocado, does that count as a vege on here? and do you think thats why im losing so slowly?

1/2 an avocado counts towards your extra veggies during OWL Rung 1. If you look at the "Power of Five" on page 174 of DANDR, it is listed under Vegetables. I don't think eating avocado is what makes you lose slow, but rather the fact that you have very little to lose and that you already have a healthy weight.

[thefemalegreenday]

Re: Had too many veges yesterday =/

Wow thanks for the links they were really helpful!
Good to know theres so many friendly people on this board =]
I'm abit confused though.. On introduction I didn't have cooked veges, I just had green stuff low in carbs then when I moved to OWL I suddenly added my cooked vegges instead of having them 3 times a week... Does that mean I stuffed up?
I have created a fitday account but its not very exact, cause well.. I guess that'd be hard to do. But i'll try keep to it.

Honestly, I confuse myself.. Introduction and OWL are pretty much the same to me but with abit more veges. I'm really not sure when I started OWL.. But I'm on OWL rung 1 i've noticed.. And.. Im really bad without not pigging out on dairy products or nuts so I guess I don't really need to go up any rungs.
though I was surprised to see tofu at number 6. I had no idea it was one of those kinda foods, I had it on introduction a few times.

I have an alright weight, I found out I only have to gain 2 more kgs and I'm overweight, I never ever want to be this close again, its just to stressful to go back.
Its unbelievable how people make huge deals about smoking going up when really obesity is happening to even more people and its kinda just as dangerous.

[Georgiana]

Re: Had too many veges yesterday =/

I'm abit confused though.. On introduction I didn't have cooked veges, I just had green stuff low in carbs then when I moved to OWL I suddenly added my cooked vegges instead of having them 3 times a week... Does that mean I stuffed up?

Nope. During Induction, we are supposed to eat 3 cups of vegetables per day, either raw or cooked, and these vegetables should be measured raw if they reduce their volume significantly when cooked (e.g. spinach). If you had no cooked veggies but only raw ones, you still did fine.

I know you've lost some weight in OWL, so probably none of the veggies you added (the cooked ones) stall your weight loss. Thus you can just keep eating them as you did until now. Enter a few days in FitDay, to see where your carbs are at the moment; remember we only count net carbs, so total carbs minus dietary fiber. Once you know your current carb level, stay there for a week or two to see if you are losing weight. Take body measurements too or use some tight clothing to see if you are losing any inches. If you are losing weight or inches, then you have the choice to either add another 5 net carbs of vegetables or to add diary (e.g. milk, yogurt, ricotta, cottage cheese, etc.). If you are not losing, then ask questions on the Board and provide a link to your FitDay account, so that we can suggest what you should do next.

I have created a fitday account but its not very exact, cause well.. I guess that'd be hard to do. But i'll try keep to it.

Tracking foods in FitDay gets easier with time. You'll soon know by heart where everything is and what is the quickest way to find it. Use measuring cups to measure your foods or a kitchen scale. This is a sticky thread where Megs explains how to measure foods properly: http://www.atkinsdietbulletinboard.c...-properly.html

Introduction and OWL are pretty much the same to me but with abit more veges.

That's right. Induction and OWL Rung 1 are almost the same, is just that in OWL Rung 1 you eat at least 5 net carbs more of vegetables. But the OWL phase has 8 other rungs. Once you add back milk, yogurt, nuts (see what I wrote below about munching on them), berries, legumes, fruits, starchy vegetables and whole grains, Induction and OWL will become very different.

Im really bad without not pigging out on dairy products or nuts so I guess I don't really need to go up any rungs.

Eating diary and nuts/seeds does not necessarily mean munching on cheese and nuts. You can add milk in cooking (or your Mom can, I guess she's the one cooking), use yogurt for a salad dressing, make some flax or almond crackers... after all no one snacks on tablespoons of almond flour. Make only one or two servings at a time, so that you don't binge on them.

though I was surprised to see tofu at number 6. I had no idea it was one of those kinda foods, I had it on introduction a few times.

Soy is an OWL Rung 6 food, but tofu can be eaten during Induction as it is considered to be soy cheese. Of course, cheese (made from milk or soy) is limited to 3-4 oz (100-120 g) per day. But you didn't do a mistake by eating tofu in Induction.

[thefemalegreenday]

Re: Had too many veges yesterday =/

Thats another problem, I never measured anything, I just ate under 20 carbs.
was that bad?

Ill try measuring stuff from now on, it just seems kinda silly doing it, like its some kinda of fad diet.

=] Good, it'd be sad to miss out on tofu, its very handy..

Oh sweet, sounds brilliant, actually I do the cooking for my family. Its kinda fun, to think of new things atkins worthy to try out of my Mum. She can't get enough of my tomato with cream cheese blobs and cheese sprinkles fried in the pan.. It like my own little weird creation =P

[Georgiana]

Re: Had too many veges yesterday =/

Thats another problem, I never measured anything, I just ate under 20 carbs.
was that bad?

You can do this in Induction, but once you move to OWL, it is very important to count your carbs, because you keep increasing your carbohydrate level up to a point where you stop losing (your CCLL). Once you know that number, you'll have to eat below it to keep losing weight. But to know it, you must measure.

Ill try measuring stuff from now on, it just seems kinda silly doing it, like its some kinda of fad diet.

After you measure things a few times, you'll kind of know how much is a cup of cauliflower or a cup of spinach without having to measure every time. Same for the other foods. You'll know how many nuts go into an ounce or how many berries, etc. With foods higher on the Carbohydrate Ladder you'll have to be careful though, because there are some for which 5 net carbs means a few tablespoons or even less.

Oh sweet, sounds brilliant, actually I do the cooking for my family. Its kinda fun, to think of new things atkins worthy to try out of my Mum. She can't get enough of my tomato with cream cheese blobs and cheese sprinkles fried in the pan.. It like my own little weird creation =P

That's good then -- you're in full control of what you're eating. I really admire the fact that you're cooking for your family. When I was 16, I probably didn't know more than how to boil an egg... and even that egg was not always done (as my poor brother can confirm ). So kudos to you.

[thefemalegreenday]

Re: Had too many veges yesterday =/

Ah okay =] I guess thats sorta like how people remember the calories in stuff.
I think I can do that =P

Haha well boiling eggs is a great talent. =]

I was wondering as well, is it me or is it normal not to go to the bathroom that much at all being on this diet? XD

[Georgiana]

Re: Had too many veges yesterday =/

I was wondering as well, is it me or is it normal not to go to the bathroom that much at all being on this diet? XD

Yes, many people experience this. As long as you are not constipated, it's okay. You may also consider taking a fiber supplement like flax, psyllium husks or wheat bran. Here's a sticky that explains how these should be taken and in what amounts: http://www.atkinsdietbulletinboard.c...induction.html

I personally don't take any fiber supplements and just eat plenty of vegetables. The fiber in them does its job.

[thefemalegreenday]

Re: Had too many veges yesterday =/

Sounds understandable enough =]
Gosh, I pigged out today x.x ugh..

Haha well boiling an egg is a very special talent =P I guess only many can handle the jandle.

Hey is it just me or like is it normal on this diet to not go to the bathroom that much..At all?

[Georgiana]

Re: Had too many veges yesterday =/

LOL. See my reply above.

Regarding "pigging out"... If you keep your calories artificially low for several days, your body will handle it for a while and then ask for more food, hence "pigging out". So what you'll end up with is days when your calories are below your daily requirements and a few days here and there when you "pig out" in order to compensate for the low-calorie days. Maybe if you try to slightly increase the number of calories you consume every day, you'll be able to avoid overeating. Patters like this might be more noticeable once you have a few days entered in FitDay.

By the way, how's tracking in FitDay coming along?

[thefemalegreenday]

Re: Had too many veges yesterday =/

Oh haha.. I so just posted the same kind of post twice..Thats..I honestly thought I dreamt doing that..

That makes sense, but whenever I add calories to my food I suddenly carve even more. Like.. Im really used to routine, same lunch and breakfast every day. but whenever I spice things up i'm just really not used to it and ill eat more than double of what I hoped for and then ill continue throughout the day and not have any control.
Though I did well with adding more calories by having 2 big drumsticks for lunch for awhile but I ended up really..Blocked.. And I figured I must be eating to much meat so now I just have meat at dinner, or I try too..

Honestly I don't think fitdays my thing. I tried calorieking and just added up the carbs on paper which kinda seemed simpler to me in a way =]... Im a very strange human being =P