Hey; I'm rather new to all of this...

**Slapshot** · May 28, 2009, 03:44 PM

Re: Hey; I'm rather new to all of this...

Hey Tom, welcome! Great first post. You're in the right spot. Quick question: when's the last time you ate out/ordered in, and what did you eat?

**Tom_Claridge** · May 28, 2009, 03:46 PM

Re: Hey; I'm rather new to all of this...

Yesterday actually, I had a cheddar bacon cheese burger with waffle fries, and a sprite, no ice...

;p not very good eh? This is my problem~ haha...

**Slapshot** · May 28, 2009, 03:50 PM

Re: Hey; I'm rather new to all of this...

Actually, I don't care what you ate yesterday, because today's a new day, and you got a new mindset! Yesterday's gone forever. Don't sweat the food.

What I wanted to know is what you spent yesterday on that meal. Let's say $5. Here you can get the only book you need right now for $.75 plus $3.49 shipping: Half.com / Books / Dr. Atkins' New Diet Revolution

So, for about the price of that meal, you'll get the most critical piece of paper you'll ever get in your life. Seriously. You should order the book. Until then, read everything you can on this site.

Again, welcome! Post often, and drink lots of water, and read the stickies about how to do induction the right way.

[MOM]And eat your veggies![/MOM]

**Tom_Claridge** · May 28, 2009, 03:53 PM

Re: Hey; I'm rather new to all of this...

Wow; thats incredible...I figured all this stuff would be rather expensive.

Thanks for the tip~ And I'll do just as you said. Thanks alot for the welcome. I appreciate it...

My biggest issue is going to be sticking with this, and I can really use the support. I have terrible will power ;p...

**Slapshot** · May 28, 2009, 03:55 PM

Re: Hey; I'm rather new to all of this...

Yeah, I hear you. You needed a swift kick in the economic pants! Plus, I wanted to help you break the "I can't" cycle on this way of eating (WOE). There's no way $5 should stop you from getting the only tool you need here.

This is my second time doing Atkins. I had great success the first time, but a death in the family threw me off. This time I'm more determined than ever. Checking this site religiously each day, as well as signing up for the challenges, has been the real difference maker for me. Stick around, and stay active here, and you'll see what I mean.

**Tom_Claridge** · May 28, 2009, 04:03 PM

Re: Hey; I'm rather new to all of this...

I'm sorry for your loss...and still; you stuck with what you wanted, even if you had to take a break from it.

I respect that, and I think I can do it too. I'll do just as you said, and come here often. I've alot to lose and don't want to gain...haha; nice twist on an inspirational quote eh?~

**C P** · May 28, 2009, 04:05 PM

Re: Hey; I'm rather new to all of this...

Hi Tom, and welcome to the board and the Atkins way of eating. I second what Slapshot has said - read the stickies, drink your water, print out lists of Induction foods to take shopping and to keep handy, eat your veggies, drink your water, get the book as soon as you can, drink your water, and come to the board for inspiration, answers, recipes and info.

CP

PS - did I say drink your water?

**Tom_Claridge** · May 28, 2009, 04:07 PM

Re: Hey; I'm rather new to all of this...

Hahaha, hmmm...i wonder if I should go get some water.... dunno HOW that idea came across to me~...

;p

Thanks for the welcome!

**msanjelpie** · May 28, 2009, 06:18 PM

Re: Hey; I'm rather new to all of this...

Just keep in mind that Atkins is not a 'no carb' diet... You should be around 20 carbs per day for the first two weeks...

**Tom_Claridge** · May 28, 2009, 06:34 PM

Re: Hey; I'm rather new to all of this...

Just; in vegetables only right? No bread or nothing...not even whole wheat?

**mitzimarie** · May 28, 2009, 07:18 PM

Re: Hey; I'm rather new to all of this...

OK Tom, I'm going to fix you up with some info.

First of all, while you are waiting to receive your book, I want you to click on this link and read it:
http://www.atkinsdietbulletinboard.com/forums/spotlight-introduce-yourself/ This is some information that I put together for those who are starting/re-starting Atkins. It contains tips and lots of links to help you navigate the board.

Two of the links in that info are to the list of Acceptable Foods and to the Rules of Induction. I'm going to put the Acceptable Foods List here to give you an idea of what you should be eating. Please do still go into that link I provided and read everything, OK? Best wishes to you!

Here is the list of Acceptable Foods for Induction (which lasts for at least 2 weeks):

Acceptable Foods

These are the foods you may eat liberally during Induction:
all fish, all fowl, all shellfish, all meat, all eggs

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats and some fish may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION

Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semi-soft aged cheeses*, including:

cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer's cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese but check the carbohydrate content.

Vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
moche
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

crumbled crisp bacon
grated cheese
minced hard-boiled egg
sauted mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.

Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science's statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low.

We discourage the use of aspartame (marketed as NutraSweet and Equal) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener.

The Atkins preference, however, is sucralose (Splenda), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don't forget to include the amount in your daily totals.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:

Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.

**imagood1** · May 28, 2009, 07:32 PM

Re: Hey; I'm rather new to all of this...

hi Tom -- Mitzi gave you some wonderful information - here is more for you -- get rid of the diet soda it isn't good for you - replace it with water -- plain pure water, nothing added except ice if you need to...this will flush out all the crap you have been putting into your system and will start your metabolism so you will start loosing weight faster.

Forget what your friend told you about Atkins, obviously he hasn't a clue as to what it entails. Get a copy of the book at Half.com and read it as soon as possible - then you will know the science and why this plan works. Vegetables are a HUGE part of this plan but remember, this isn't a quick fix diet, it's a life changing way of living.

Here are links for recipes to get you started, make sure you are only eating induction friendly recipes until you are ready to move into OWL (ongoing weight loss). When I first started Atkins in January I didn't like stuffed pepper, now we have them about once a week and I actually crave them -- I don't crave sweets, I don't miss bread or other starches anymore ... the cravings I have are for healthy food! Your tastebuds will change and you will find things you don't THINK you like you will love!

Good luck -- follow the plan to the letter and you'll have great success.

Recipe Sites
http://www.genaw.com/lowcarb/menus.html
http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/58513-never-ending-induction-recipes.html
http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/6807-induction-recipe-basics-more-recipes-added.html
http://www.sugarfreesheila.com/RecipesPage.html

Exercise is not an option – it is mandatory ….. don’t say you can’t find a way and start today!

Atkins bars and shakes are NOT acceptable during induction – they are made with non-induction ingredients and cause stalling in many people. Just remember - if it’s not on the acceptable food list – it doesn’t go in your mouth!

This is from the "Read before you start" thread in the 14 day Induction area:
Drink a minimum of 64 ounces of water each day, including:
Filtered water
Mineral water
Spring water
Tap water

Additionally (after your 64 ounces daily), you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three Tablespoons a day; note carb content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs (may cause a stall in weight loss)
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three Tablespoons

*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine.
Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

**Tom_Claridge** · May 29, 2009, 12:23 PM

Re: Hey; I'm rather new to all of this...

x.x... Ok I'm having a problem already...this is day two and I dunno what to do.

I informed the family in my life about my choice to do this; and all I got was guilt tripped... "I bought all of these nice breads for you and your sandwiches, Im going to be upset if they go bad" ect. ect.....My family isnt exactly supportive.... and they are tempting me to crash already on day 2.... I was told "just start monday so you get a beggining at the start of a week and so forth....

I dunno what to do -.-

**Evansmom49** · May 29, 2009, 12:36 PM

Re: Hey; I'm rather new to all of this...

There are too many posts to count on this site with well-meaning family members. Stick to your guns - tell them they can freeze the bread for others. Once your results start to show, they (hopefully) won't continue the unwelcome temptations!

Hang in there and visit us often for any tips and support you might need.

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