New member

[nina79]

Hi There

Just joined the forum and need help!!
I'm on teh 2nd week of induction and am not really losing. I'm eating teh following: break: omlette with cheese, half small avocodo
lunch: smoked salmon, scrambled eggs, salad, olives, mozarella
snack: s/f jelly with 2 tablsp whipped ceam
dinner: chicken or prawns with greek salad
snack: atkins day break bar

I struggle because i don't eat meat apart from chicken and can't stomach things like mayonaise or anything that has lots of fat dripping off it. I bought some keto stix but have yet to see the stick changed beyond a pale pink.

Any advice would be geatfully recieved

nina

[pagliaccia]

Re: New member

The sugar-free jelly is not allowed because it has ingredients that are not on the Acceptable Food List for Induction. Also, are you making that whipped cream yourself? How is it sweetened? Also, what is in the greek salad?

And the Atkins bars are not allowed on Induction, either. They have ingredients that aren't on the Acceptable Foods List, and many many people report stalling while eating them. I'd cut them out immediately.

[pagliaccia]

Re: New member

Oh, and I'm pretty sure you should only have olives OR avocado, not both on the same day. Try doing that and see what happens. How much water are you drinking, by the way?

[nina79]

Re: New member

Hi
Thanks for teh reply. I went to the atkins centre official site and downloaded an induction week plan and te sugar free jelly and atkins bar was on there (i think only the advantage bars are allowed in phase 1). I have the book and can't find the bit about olives/ or avacado is there a newer edition?

I'm drinking enough water, but was thinking maybe my fat to protein ration isn't right as i seem to be consuming far moe protein than fat?

I think your right, i should try and elimainate the sweet stuff. Is there any kind of dessert you ae allowed duing induction? i know you have to avoid anything with aspamine.

What things do you eat on you menu?

[Momtofour]

Re: New member

The Atkins bars are listed on the website but they aren't good for you. They are making money off of them, so they are touted as health food. Cut those out completely. You want to eat food that is as natural as possible. On this board the members try to stay away from as much processed food as possible.

As far as not eating the olives/ avacado on the same day. I have never heard that, but I could be misinformed.

There is a recipee forum on here that has plenty of desserts to make.

This is my meals for the day

Breakfast: (I usually do an omlette but I wasn't up to cooking this morning)
Left over pork roast
mashed cauliflower
1/2 avacado
water

Lunch:
Turkey
cheese
salad w/ranch dressing
water

Dinner:
Steak
fried cabbage in butter
water

[pagliaccia]

Re: New member

Have you read Dr. Atkins' New Diet Revolution? This board goes by the 2002 version. In it, Dr. Atkins specifies not to eat ANYTHING that isn't on the Acceptable Foods List for Induction. Once you enter OWL (On-going Weight Loss), you can add back certain foods in a specific order. What this means is that you need to read the list of ingredients on everything you eat to determine if everything listed is "legal" for you to consume in your current Atkins phase.

Most people on this board aren't fans of the Atkins company, because they very strongly push their products (how else will they make money?), so they tend to bend the rules to their needs.

I would recommend dropping those pre-processed foods. Also, you can get a fitday.com account and enter in everything you eat (including amounts), and it will show you your fat, protein, and carb percentages. Ideally, for Induction you'd have 65% fat, 30% protein, and 5% carb. Hope this helps!

[imagood1]

Re: New member

At the top of the induction page you’ll find a condensed version of the book - http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/77558-atkins-diet-induction-faqs.html

The bars and shakes are allowed if you are going to follow the Atkins website but not this forum -- we believe in the 2002 DANDR - the company is in the business of making money - not making us healthy.

Make a copy of this list http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6781-what-foods-can-eaten-induction.html and take it with you when you go to the store. If a food isn’t listed on the acceptable food list don’t eat it. Learn to read the label on all foods you buy - don’t just look at the “carb” number look at the ingredients list of everything and check the ingredients against your list. Just because it says "low carb" doesn't mean you can eat it. Also check for hidden sugars (learn the names used in place of the word “sugar”).

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

[nina79]

Re: New member

Thanks so much, am learning loads. I had no idea that Atkins.com and the DANDR were sending out diff messages (suppose it makes sense as the fomer is a business after all-which people like me fall 4!)

Will try and stick to acceptable foods. Ps am i having too much protein and not enough fat. Hoe do u work out the ratios?

[msanjelpie]

Re: New member

You need to add more fat to what you are eating... otherwise the diet just isn't going to work for you... Protein is converted to fat when you aren't eating enough fat... You are going to have to find some kind of food with a high fat count that you can stand...

[Georgiana]

Re: New member

Will try and stick to acceptable foods. Ps am i having too much protein and not enough fat. Hoe do u work out the ratios?

The percentages you should aim for are 65% fat, 5% carbs, 30% protein. These are automatically computed in FitDay, for example.

You need to add more fat to what you are eating... otherwise the diet just isn't going to work for you... Protein is converted to fat when you aren't eating enough fat... You are going to have to find some kind of food with a high fat count that you can stand...

Actually, excess protein can be converted to glucose, not to fat. Then, if the body has excess glucose, i.e. more than enough to saturate the body's glycogen stores, then this excess glucose will undergo a series of chemical reactions and will be converted into triglycerides (fat) and stored as adipose tissue. In the assumption that excess protein increases blood sugar levels (I say assumption, because research shows this is likely to happen only for diabetics or people with insulin resistance), then too much protein can lead to a slower weight loss or to a plateau. If the caloric intake is higher than the energy used by the body, only then will protein be converted to fat.

The problem with not eating enough fat on Atkins is getting/staying into ketosis. The ratio of fat to carbohydrate is more important than that of protein to carbohydrate in inducing and maintaining ketosis.

[nina79]

Re: New member

Thanks for teh info. Discovered fit day and it makes things easier. I have been doing this for 2 weeks and so far haven't managed to get into ketosis. Hopefully my new ratios will lead to change?

Does anyone know how many eggs per day is allowed/ or deemed healthy?

thanks
nina

[Georgiana]

Re: New member

Thanks for teh info. Discovered fit day and it makes things easier. I have been doing this for 2 weeks and so far haven't managed to get into ketosis. Hopefully my new ratios will lead to change?

Do you mean that your ketostix didn't change color? Ketostix only measure the concentration of excess acetoacetate (one of the three ketones produced by the body) eliminated in urine. But, in the body, acetoacetate can be used for energy or it can be converted to the other two ketones: beta-hydroxybutyrate and acetone. After all this happens, if no excess acetoacetate is left to pee, the stix won't change color. However, you would still be in ketosis, because the other two ketones are present.

Do you notice any of the physical signs of ketosis, such as reduced appetite, thirst, increased energy, different odor of your breath/sweat/urine, a sweet or metallic taste in your mouth? These depend on things other then acetoacetate, so they are more reliable.

Does anyone know how many eggs per day is allowed/ or deemed healthy?

For Atkins, you are allowed to eat as many eggs as you want, as long as over half of your net carbs are coming from veggies (a large egg has, I believe, 0.6 g carbohydrate). I would not worry about eating 1 or 4 eggs one day. I imagine you are asking because of the cholesterol in eggs. The research that was done showing that "eggs" increase serum cholesterol were done with dry eggs, which contain oxidized cholesterol. Dry eggs are not healthy indeed. However, there is no solid evidence that eating a few eggs per day increases the risk of heart disease. On the contrary, some studies suggest that eating eggs might reduce blood pressure. Furthermore, eggs contain a chemical that actually reduces cholesterol. So don't worry about eggs. Just follow the rules in the book and you will be fine (although lighter ). In ketosis your appetite should be reduced, so I doubt you'll be eating a dozen eggs per day.

[nina79]

Re: New member

Hi
I have noticed that I'm more thirsty and I'm not as hungry as i was at the start of teh induction. I'm just concerned because i went from 58.1 kg 2 weeks ago to 56.7 last sunday and now I'm back at 58.1 (the past two days i must admit I've been eating foods that whilst r low carb are not on the induction notes) I feel so disheartened and am finding getting my haed around acceptable foods and amounts difficult

[Georgiana]

Re: New member

Hi
I have noticed that I'm more thirsty and I'm not as hungry as i was at the start of teh induction. I'm just concerned because i went from 58.1 kg 2 weeks ago to 56.7 last sunday and now I'm back at 58.1 (the past two days i must admit I've been eating foods that whilst r low carb are not on the induction notes) I feel so disheartened and am finding getting my haed around acceptable foods and amounts difficult

I checked your previous posts. Do you only have ~10 lbs to lose and have finished your 2-week Induction? If I understood this correctly, then you should really move to OWL. You see, the last 5-10 lbs should be lost in Pre-Maintenance, so you need to give yourself the time to go through all the OWL Rungs and through Pre-Maintenance, so that you learn how to maintain your lower weight once you get there.

Ditch the Atkins products --- they are rubbish. In my time at ADBB, most people I've seen stalled were stalled either by Atkins bars or by diet sodas/Crystal Light or by Jell-O. Usually some kind of frankenfood. Concentrate on natural, minimally-processed foods. Those will give your body the nutrition it needs to run smoothly and to produce the chemicals necessary for letting go of the fat.

How big is your Greek salad and what's in it? Are you eating 3 cups of vegetables per day (avocado does not count as part of your veggies during Induction), with at most one coming from the "other veggies" list? For OWL, keep these 3 cups and add 5 net carbs of veggies of your choice, either from the Induction list or other low-carb, non-starchy vegetables.

Also keep an eye on the amount of cheese you are eating. You have mozzarella listed there, and I imagine there is feta in the Greek salad. Do they add to more than 3-4 oz? This is the limit for cheese until you reach OWL Rung 2.

Are over half of your net carbs coming from vegetables? This is important during Induction, and also during OWL, most of your net carbs should come from vegetables.

You whip your own cream, right? Not eating the stuff ready-whipped...

Are you exercising? Drinking at least 64 oz of water, and more on days when you exercise?

What nutritional supplements are you taking?

You will need to be patient with your weight loss. It's not a race, but a lifestyle change, and Atkins is not magic. It's almost magic, but weight loss won't happen overnight. Weight loss is relative to the amount of weight you have to lose. A single pound lost for you is 10% of the weight you want to lose, which is the same as 10 lbs for someone who has 100 lbs to lose. So celebrate every pound, because at your weight, that is an accomplishment.

I think the weight gain is water retention from too much sodium and/or an intolerance to aspartame or some of the ingredients in the Atkins bars. It could also be your body metabolizing sugar alcohols as real sugar. But once you stop eating frankenfoods, your weight loss should be back on track. It might be slow (most of what we lose in the first few days is water lost as our body is burning through its glycogen stores, because glycogen is stored with 3-4 parts water), not necessarily 1.5 kg every 2 weeks, but that is a good thing because it gives you time to find your CCLL, your food intolerances and triggers, your CCLM, and to learn how to maintain. Ask the maintainers around the Board and they'll tell you it's not so easy to stay at goal as it looks before you get there.

Before moving to OWL, take some time to read/re-read Chapters 12-14 in DANDR 2002. Also read the stickies in the OWL forum --- they will give you some great tips about the correct way to OWL.

[Georgiana]

Re: New member

I feel so disheartened and am finding getting my haed around acceptable foods and amounts difficult

Sorry, I missed this part of your post. If you have difficulties eating the correct amounts of veggies, fat, etc., then plan your menus a day or two in advance. Do this in FitDay, tweak things there, and then when day ____ comes, you will know what is on your menu.