What are your tips for staying on track?

[Lexy]

I am starting Atkins next week. I've read every little piece of information I can and have scoured this board for hours on end (I must say, the before and after pics are VERY motivating!)

I can read about Atkins as much as I want, yet I know that when I start something will pop up that I never read about and I won't know what to do.

So, I ask you, what's the best tip you can give an Atkins newbie?

Any tips, from cooking your meals every sunday so you can have an extra hour or so working out every weeknight, to keeping a daily journal so you can track your food and thought process.

Any websites or recipes would also be very helpful.

TIA.

[imagood1]

Re: What are your tips for staying on track?

We recommend you get a copy of the 2002 Dr. Atkins New Diet Revolution (DANDR) the book we use for reference on this site. Until you can get a copy of the book check the stickies (information posts) at the top of the induction page - http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/77558-atkins-diet-induction-faqs.html – it’s a condensed version of everything you’ll need to know. Even through the stickies are a good start they don’t detail the entire program, so that’s why we suggest you have the book to follow.

Post often, ask questions join some of the challenges - the more you use the forum the more you'll get out of it.

Before you start:
*take your measurements and get on the scale so you have accurate numbers to start with - don't weigh again until the end of your 2 week induction.
*Eat a variety of meats, cheeses and vegetables. Also make sure you get your fats, carbs and protein in daily – www.fitday.com will help you keep track of this.
*Drink 64 ounces of pure water -nothing added daily (Legal water is considered Filtered water, Mineral water, Spring water and Tap water).
*Take your supplements and start an exercise routine today.

The Atkins shakes and bars are not legal on induction – there are non-induction ingredients in them and they are not listed on the acceptable food list. If a food isn’t listed on the acceptable food list it doesn’t belong in your mouth – no exceptions!

The recipe sites are a helpful meal planning tool – just make sure you use Induction Recipes to begin with.
Recipe Sites
http://www.genaw.com/lowcarb/menus.html (Linda’s)
http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/58513-never-ending-induction-recipes.html (Induction recipes)
http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/6807-induction-recipe-basics-more-recipes-added.html (Induction Recipe Basics)

If you need anything we’re here to help you!! Good luck.

[liv]

Re: What are your tips for staying on track?

There are a few things that helped me.
**Printing out the allowed food list and bring it to the store
**Checking the ingredient list and skim for all the different meanings of sugar and starch
**Not to be afraid to eat - it actually helps to lose weight
**Accepting that fat is my friend
**If I make a mistake it is not the end of the world. Moving on is more important.
**Learning why I overate and became obese has given me powers to change my habits and confidence that I can do it. I early on learned that I had really bad eating habits. Every time I walked into the kitchen I ate. Not great.

[neutronnorman]

Re: What are your tips for staying on track?

"...What are your tips for staying on track?..."

Stand fully nude in front of a full length mirror three times per week. Observe the image closely. After 2-3 such sessions, you will be an Atkins expert and be able to tweak your diet for the most efficient, rapid weight loss possible for your metabolism.

[Slidesdownmountains]

Re: What are your tips for staying on track?

Hello - welcome!

*Definitely agree with the other posters:
*take initial measurements and photos (painful at first, but you'll be SO glad you did once you get going!)
*Drinking tons of water is a really good habit to get into, especially around meals - it helps you get a better idea of when you are actually full.
*Take your supplements
*Read the book, and now some way down the line, I have found that if I re-read a little of the book on the journey into work I stay more motivated throughout the day
*Don't think of it as a DIET - I know a lot of people who say, 'well, it's all well and good you losing all this weight, but you'll put it back on when you start eating normally....' - nice, positive, helpful words! The trap is to think that you were ever eating normally before! If we were, none of us would be here.
This is a Way Of Eating, not a temporary diet just between bouts of bad eating! The book will explain how to add certain types of food back into your diet so that you can maintain your new weight once you get there, and learn good habits along the way.
*Try to eat more slowly, rather than shovelling everything in until it's gone. I try eating with chopsticks, eating from a smaller plate with a small spoon, putting hot sauce on, and trying to leave some food on the plate (I find this very hard from a lifetime of being told not to 'waste' food!). Most people on this and other forums do not listen to their 'full' signals.

[jimmyolsenblues]

Re: What are your tips for staying on track?

walk at least 30 mins a day
monthly not weekly or daily weigh ins.
(that means one meal a month)
staying on atkins not cheating until my appetite actually changes and i am less hungry which for me is the most amazing thing about atkins...the longer i stay on it..the less hungry i am...
mix it up vary up the meals..don't eat the same thing day after day.
watchout for people , places and things that try to push you off your diet.
talk to as many people as you can..get input get strength.
Know that this is the only day you can control.. all we got is now today...

[phil h]

Re: What are your tips for staying on track?

Daily journal,don't be afraid of scales, weigh daily, goal of 2 lbs a week wt loss,get familar of your body by standing nude in front of mirror,make note of folds,wrinkles and over hangs.Try on those clothes that don't fit and make goals when you will be able to wear them.Make getting healthier by wt control a top priority.

[Elsie150]

Re: What are your tips for staying on track?

great advice from everyone. I will add...don't cheat. Don't make excuses to cheat. There is always going to be an important event coming up. There will always be someone on here that says 'I cheated and I'm fine'. The trouble is that half of the people that did cheat ended up quiting and aren't here to warn you about it. You are more important. Make it a clean induction. You are worth 2 weeks of dedication!! If you do slip get back on plan right away...don't use that as an excuse to cheat for rest of day or week or whatever...best to stay clean.

Plan ahead. Be prepared. Find snacks that you can take with you in case you are caught away from home by accident.

Measure...everywhere.

Weighing...that one depends on your personality. Some put so much stock into what the number shows that it can discourage them or put them off plan. If that is you then by all means weigh once a month...look forward to a bigger number. If you are like me and phil(?) then daily weigh ins are fine. I have learned how my body fluculates. I weigh more at night than morning..I weigh more after a soy sauce meal no matter how much water I drink...I do not gain before TOM but have a big drop after. That is just me and my body. I am okay with how it works. I know it will all even out in the end if I stick to the book.

I will disagree with phil on the 2lbs a week weight goal. Only because every body is different. Some will lose 2 a week. Some slower....some faster. Sometimes you might not even lose for a few weeks...and then get a big whooshie. It happens.

Stick with the plan...1992 edition since that is what we follow here. Review menu for hidden carbs..read labels. Ask questions. Give support to others on the board. You will motivate others and yourself.

Try new foods.

Don't be afraid of climbing up the OWL ladder. You will continue to lose weight there and will learn important lessons that will help you be successfull in keeping the weight off once you get to goal.

[JulieB]

Re: What are your tips for staying on track?

- Breakfast is tough for me (not much of a morning person!) So I make my breakfast crustless quiche on Sundays & freeze. I try to eat it at home in the morning, but some days I throw it in my lunch bag on my way to work & eat it at my desk.
- I cut my cheese into 1oz chunks as soon as I get home from the grocery store.
- I either have a salad for lunch (with chicken or tuna or...) or I make twice as much supper & bring the leftovers for lunch.
- I keep a couple 'emergency' meals in the freezer for when I can't or won't cook - I can nuke one & stay on plan!
- I found some individually packaged cheese portions (just under an ounce) that keep quite a while in the fridge...I have some at home & some at work, for when I am really hungry & need a legal snack fast. These have saved my bacon a few times!!

Set some mini-goals & celebrate (sans food!) when you meet them. If you feel like cheating, go back to the before & after pics - that's a whole lot of inspiration & motivation!!

Have you heard of FITDAY.COM? It is great for tracking your food intake and exercise (& other stuff like weight & measurements too, if you like).

Oh, yeah, exercise...I've done more in the last 4 months than the last 35 years...

[pinkfusion]

Re: What are your tips for staying on track?

* I make sure I always have something Atkins friendly with me as a snack or something that I can grab running out of the house if I need to. (as much as I really don't like the shakes and bars, I will use them and keep them on hand for emergencies. One thing that I have found that works well is to eat a fat with them. it keeps me full much longer)
* boil eggs ahead of time and keep a couple in the fridge
* Memorize your induction foods list
* the most important thing is know what your body does and does not respond well to! there are nuances on this eating plan that will make it different for everyone. some are sensitive to artificial sweeteners, and some are not.
* make sure you get enough fat. i think this is key and too many people try to do a reduced fat version of atkins. i see this all over the internet and it will not work as intended.

[Elsie150]

Re: What are your tips for staying on track?

Just a note that shakes and bars are not allowed during induction.

[imagood1]

Re: What are your tips for staying on track?

Lexy -- when you are hungry drink a glass of water....sometimes when we THINK we're hungry we're actually thirsty. I drink water then wait 15 - 20 minutes to see if that does the trick. Also, to begin with until the cravings for carbs & sweets go away when you're hungry inbetween meals go do something to get your mind off food -- go for a walk, do a load of laundry, vacuum, go anything away from the kitchen.

I make mock danish (recipe below) for mornings when I don't want to cook an egg -- I buy bacon and precook it and put it in a baggie in the fridge then microwave it a few seconds to warm it up. I also cook hamburger patties and chicken to have them in the fridge for those times I don't want to cook.

Cut up vegetables - put them in a baggie and have them ready -- cut cheese in 1 ounce portions so you know you're not over eating. The first week I was on Atkins I had a couple meals made up and frozen so I wasn't tempted to eat something I shouldn't. I made Linda's stuffed green peppers and found I really liked them -- had them 2 days in a row on induction.

Yesterday I had a BLT -- I took a lettuce leaf, put Hellman's on it (quite a bit), tomatoes and a couple slices of bacon, then rolled it up and ate it -- it was delicious.

You'll do fine -- you've done this before and you know we're here to help you!!

Mock Danish
one serving

2 oz cream cheese (2)
1 large egg, beaten(0.6)
1 packet Splenda(1)
1/2 teaspoon vanilla extract(0.3)

Put cream cheese in a small, microwave-safe dish. Microwave on high for about 1 minute or until softened. Remove from microwave. Stir in the egg, Splenda and vanilla extract into the cream cheese. Put back into microwave and cook on high for 2 minutes.

Total carbs: 3.9 grams
Fiber: 0 grams
Net carbs: 3.9 grams
Cheese allowance: 2
Sweetener allowance: 1

*Note: Cream cheeses vary in carb count. So be sure to check your packages. Also note that some people add a tablespoon of fiber supplement to their Mock Danish to give it a more "bready" (sturdy) texture. If you do this, you MUST include the the fiber supplement carbs.

[msanjelpie]

Re: What are your tips for staying on track?

Don’t make excuses... The phrase "I can't do without this" makes me seriously wonder if it is 'can't' or 'won't'... When I hear: “Atkins is too strict… I don’t have time to make all those meals!” or "Aaah, do I haaave to?" No you don't... you don't HAVE to do anything... but I would hope that if you seriously want to get healthy, that you would WANT to...

I think the important thing with doing Atkins isn't hopping on the scale each day to be rewarded or disappointed, I think the mission is to make a commitment to sticking with the program for a specified amount of time irregardless of what happens weight wise in the interim.

Saying to yourself: Gain or lose, I'm going to do this no matter what. In 6 months I'll see where I am physically. That's the only way to know if it is working or not... Sweating the daily stuff just messes with your head and tries to trick you into thinking it isn't working because you can't 'see' any results... You must 'feel' the results... and trust your feelings...

If you have been 'good' and followed the rules* each and every day, kept your numbers where they are supposed to be (Fitday can help with that) then there is no reason for you to not feel proud of yourself and confident that you are on the right track... Your body is redesigning your entire metabolism. Give your body a chance to accomplish this.

You are not going to lose ten lbs in a week... so why even check to see what is going on more often than that?

Make a commitment to follow the diet and the induction rules NO MATTER WHAT - no matter what the scale says, no matter what birthday party comes up, no matter if you get the stomach flu, no matter if you have PMS, no matter what!

You must listen to your body. Banned foods give you an emotional high that you don't want to lose... You need to think of eating as fuel - as nourishment, not as an emotional crutch... Eat only when hungry, and only from the induction list of foods… You will find another way to get that 'high' when the hi-carb food is gone... and you start to feel and be healthier...

Stay as close to 65% fat / 30% protein / 5% carbs per day as you can Use fitday.com to help verify those percentages.

No caffeine. (If you can't stay awake without caffeine, then your body is telling you that you need more sleep...)

The hard part is giving your body the time it needs to be able to accomplish this transition all on its own... without your mind getting in the way and botching everything up... It's hard to stand there and say to the mind that wants to cheat: - "I'm not going to LET YOU WIN!" when deep down, you want it to win...

To have a newborn baby takes 9 months... The most important time in an embryo's development - you don't even know what's going on inside of your body... It's only much later that you get to 'see' the results... however, long before then you can 'feel' that something wondrous is occurring...

Atkins is wondrous in the same exact way - if you can commit to it fully and stay with it for the long haul... make a promise to yourself that you can! Trust that it will work!

It is upsetting when you aren't losing as much as others have at the same rate... It's not a contest... see who loses the most the fastest... Everyone is different. Some are starting at a very high weight, others only have 15 lbs to lose... Everyone's metabolism is different, each person exercises (or not) at a different rate...

Atkins is about you getting healthy and trying not to push your body into doing something it doesn't want to do... If your body wants to lose the weight slowly... then let it... it's not like you are going anywhere... If it takes 24 months to lose it all, you'll still be here in 24 months... Nothing bad is going to happen because you didn't lose it all in 12...

Remember, your body has a different plan about how much weight it can lose and the speed at which it wants to lose it... Getting frustrated with your body is counter-productive. (i.e. I was losing too slowly, so I'm quitting so I can lose even more slowly...) and if you get off the Atkins, I can guarantee you aren't going to be 5 lbs down this time next week...

This month will come and go... think about the years to come - the commitment to your health. Do your best of course, but let your body determine the speed at which it needs to lose in order to stay healthy... You do your part - and your body will do its' part... at its' own pace...

Just throw away that calendar - it's meaningless and self defeating...

Stalls are the hardest part of Atkins to understand - you have lost lbs - now you are stuck on a plateau... you have to let your body reset itself before you can start to lose again... don't let up, don't give up, you know this is the right way to do it... just keep on chugging... If you are eating exactly the same, and your body lost last week, then it will lose again when it feels like it...

Each person has to cater Atkins to work for them… If you don’t follow the rules you will not lose weight, however, within those rules are areas where each person can do their best to get as close to the ideal as possible. (i.e. 2 cups of vegs instead of 3 etc.)

I want this WOE to remain as close to normal eating as possible so the final transition will be less of a shock. I also want this WOE to be as easy on my body and mind as possible so I can be able to remain on the diet without playing an emotional tug-of-war with my brain over every little drink or morsel of food.

This doesn't apply to making chocolate candy bars OK... You still have to follow the rules and only eat induction allowed foods...

I hear a lot of complaints about all the cooking and menus etc... There is no need to become a gourmet chef if that is not the way you normally live... you can find the 'easy' foods that work within the plan if that is what it takes to keep you on the diet...

As long as I stick with this WOE, I won't have that diabetes threat hanging over my head...

The way most people succeed on Atkins is to not cheat... it's the day in and day out of low carbs that finally breaks down those fat barriers and results in weight loss... During times of temptation, in each of those situations, there is usually the 'right' kind of food to eat, and it's just a matter of stuffing yourself with the good stuff so you don't look at the bad stuff...

There are those who ask 'can't you just go off of it for 1 day and then get back on?' There are lots of people who do that... unfortunately I'm not one of them... I can't cheat... I'm more like an alcoholic, give me some normal food, and that's it... I'm off the diet... Also, completely off for just one day, knocks you right out of ketosis, and it can take 3 to 4 days just to get back to where you w e r e, let alone losing again... Most people who are die-hard 'Atkins fanatics' have learned that going off or 'cheating' as they call it is just totally not worth it in the long haul... When I hear, ‘it’s only 1 little bite’ I think… ok… it’s going to be a couple of days before you get back to where you were, - what a waste of all that past dieting effort.

I put off starting this diet for over a year because there always seemed to be something that was just coming up or going to trip me up in some way. I finally got to a point where the future looked blank for awhile and I took that opportunity to hop on the bandwagon. Several weeks later when thanksgiving/christmas hit, I was already going strong and had the strength to turn the cheek towards the meat/cheese/salad and away from the cookies and mashed potatoes. (It's funny what you crave after being deprived for so long...)

For seven years I thought of myself as fat. 'I'm fat, so whats the point? I'm going to eat this candy and I'll think about dieting next month...' Thoughts like that were normal and everyday. You get used to people averting their eyes, and to feeling ashamed of the way you look. Eating whatever you want whenever you want becomes normal and preferred. The thought of giving up that freedom seems insurmountable. It wasn't until the doctor said I was a walking heart attack waiting to happen and that I was ½ step away from diabetes, that I 'woke up' and realized that I couldn't eat whatever I wanted whenever I wanted. There was a price to pay for that binging freedom and it was my health and longevity.

Still - fear, although it might be a wonderful motivator to get started, isn't going to carry you through the long haul, the day after day and week after week of thinking of your self as 'on a diet'... When I look in the mirror now I can actually catch a glimpse of the person I used to be so long ago. That's what keeps me going. I want that person back so badly. You don't realize how much until it comes within your grasp.

There are many who think you have to love yourself in order to succeed with self improvement. For the majority of the obese, I find that near to impossible. Even half way to goal I hate many things about myself. I think the weight was there because I hated myself, and then it seemed like I hated my life because of the weight, but you have to know that the hate was there long before. The weight was just a symptom. Learning to love yourself is another part of the weight loss process and is probably harder than the actual food/rules/exercise part of it... It's actually the most important part, the part that is going to keep the weight off after all that hard work...

[gabolai]

Re: What are your tips for staying on track?

"...What are your tips for staying on track?..."

Stand fully nude in front of a full length mirror three times per week. Observe the image closely. After 2-3 such sessions, you will be an Atkins expert and be able to tweak your diet for the most efficient, rapid weight loss possible for your metabolism.

Ha ha, that actually works for me, I just pull up my shirt and look at my tummy and muffin top. That scary sight will keep me on track for a few hours at least...

[Sd1136]

Re: What are your tips for staying on track?

I try to have things prepared, and have extra stuff in case I am hungry
I am trying to work on food that I can tote around more, instead of depending on fast food salads.
DOnt cheat, it really, really isnt worth it, I did 3 years ago, and one cheat led to another and another and wam , off diet and 45 more pounds to show for it.