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**atkinsgal08** · March 23, 2010, 11:20 AM

Re: Day 2 - Some reassurance I'm doing ok?

Remember, it's NET carbs.

It would seem then that you didn't have enough carbs, since you have to subtract the fiber from the 17.3 you mention above.

>> 2 beef sausages>>

What are the ingredients?

>> I know that watching calories isn't as important as watching carbs, but I am concerned about eating too much.>>

A good rule of thumb is eating 10-12 times your current body weight. Is that what 1600 calories is?

>>also confirm if I am eating enough carbs etc?>>

>> (how do I also work out my fat percentage out of my calories?)>>

Fitday has already done that ... it's in the Calories Eaten Today ... where you will also find the fiber to calculate the net carbs.

You should try to spread your vegetables out through the day ... so having some at all your meals is good.

>> PLEASE could someone confirm that it wouldn't be an issue for me to eat more meat tonight? A>>

Not a problem. You should have fat, protein, and carbs at all your meals.

You're not, in my opinion.

**2big4mysize** · March 23, 2010, 11:33 AM

Re: Day 2 - Some reassurance I'm doing ok?

Now looking at this, I'm concerned that the 2.5 sausages took me over my carb intake :/ Should I be concerned?

Also, should I be counting the carbs in the vegetables? I know you can have up to 250 but that makes for a lot of carb....so do I ignore this and just look out for carb elsewhere? I had no bagged salad. What I mean, in case that didn't make sense, is if my carb intake is 20grams WITHOUT vegetables ( I guess that would be a lot of cheese or sausages), can I STILL have the salad vegetables, knowing that one red pepper is 6grams in carbs....?

This is really important and something I'm confused about

you seem very confused.

Yes we count all carbs going in our mouth veggies and other things to get that 20 net grams ( total minus fiber for US labels total for UK labels) so if you are at 17 without counting your veggies you are over for the day by a lot.

The rules for DANDR 2002 are 2 cups of the salad veggies plus one cup of the other veggies OR 3 cups of just the salad veggies and no amount of the other veggies. the net total of that carb count for the chocsen veggies needs to be at least 1/2 our daily carbs. it can be more but not less.

Check the ingredents in your sauasage to be sure they are legal.

if you are hungry eat some legal for your phase foods as that is what Atkins is all about eating when we are hungry and stopping when our hunger is satisfied. In the early days of induction more folk have a higher calorie count because ketosis appetite suppression hasn't kicked in and they are burning off glycogen stores which can cause blood sugar drops triggerring hunger.

**Leah1** · March 23, 2010, 11:35 AM

Re: Day 2 - Some reassurance I'm doing ok?

Hi J,

Thank you so much for such a speedy reply. I will try to get everything in each meal.

Please don't think I'm stupid, I just have trouble understanding some things...but:

NET carbs. Could you explain how I would screw up here? Like, how I subtracted the fibre? I figured I just needed to count no more than 20 in my daily intake. Could you explain the difference?

Beef sausages:
Well I don't know now as I threw the packet away but I bought pork today.

Per sausage: 175 cals
0.1 sugar
FAT 14.6
SAT Fat 5.3
Salt 0.93g
No carbs

Well I worked out that I weight 152 pounds so if I x that by 10 and then 12, I should be eating between 1520 - 1824 calories so I guess that isn't too bad

Could you confirm the vegetable query I had?

**Leah1** · March 23, 2010, 11:41 AM

Re: Day 2 - Some reassurance I'm doing ok?

Hi,

Thanks for your reply!

I'm not eating 17 without counting my veggies. My 17 ARE mostly my veggies. (one red pepper is 6grams of carbs which I count into my 20) I wanted to make sure that I should count these in to my 20.

What I meant, is that I'm hungry during the day and at night, so is it possible to eat more meat (that doesn't have carb in it)

Also, please confirm what you mean by legal?

Also, I'm in the UK so cup sizes may be difficult?

I am eating when I'm hungry and stopping when I am not. I just feel panicked that I'm doing this all wrong.

L

Originally posted by 2big4mysize View Post

you seem very confused.

Yes we count all carbs going in our mouth veggies and other things to get that 20 net grams ( total minus fiber for US labels total for UK labels) so if you are at 17 without counting your veggies you are over for the day by a lot.

The rules for DANDR 2002 are 2 cups of the salad veggies plus one cup of the other veggies OR 3 cups of just the salad veggies and no amount of the other veggies. the net total of that carb count for the chocsen veggies needs to be at least 1/2 our daily carbs. it can be more but not less.

Check the ingredents in your sauasage to be sure they are legal.

if you are hungry eat some legal for your phase foods as that is what Atkins is all about eating when we are hungry and stopping when our hunger is satisfied. In the early days of induction more folk have a higher calorie count because ketosis appetite suppression hasn't kicked in and they are burning off glycogen stores which can cause blood sugar drops triggerring hunger.

**2big4mysize** · March 23, 2010, 11:56 AM

Re: Day 2 - Some reassurance I'm doing ok?

yep if you are hungry you can eat some meat just be sure you have some fat in your meat or you add some fat to your meat if it is something like a boneless skinless chicken breast.

legal means what Dr Atkins says we can have for the phase we are on. right now you are on induction so you have to limit your food choices to induction legal foods from the acceptable foods lists. If your sausage contained wheat or corn or other things not legal for induction then the sausage would not be allowed during induction. Some cheap sausages contain fillers that would be not allowed.
When you move to OWL ,the next phase, you will be allowed to add additional foods to your induction foods.

Your cups are bigger then ours. US cups would be 225 ml or 1/5th of your pints.

from your menu you are doing very well. you might want to eat a bigger breakfast to handle that daytime hunger.

**Elizellen** · March 23, 2010, 11:58 AM

Re: Day 2 - Some reassurance I'm doing ok?

Hi Leah - as you are in the UK you won't need to deduct fibre grams from carbohydrate carbs as they are not counted as being carbohydrates at all on our labels. So any foods for which you can see a label all the carbs mentioned will be what in Atkins is called 'net carbs'.

You mentioned these numbers for your pork sausages

Per sausage: 175 cals
0.1 sugar
FAT 14.6
SAT Fat 5.3
Salt 0.93g
No carbs

Did it mention protein numbers as well as the fat, salt and sugars/carbs so we can run the numbers through a hidden carb calculator like this one ?
Fiber and Hidden Carbohydrate Calculator | Fitness and Freebies

Also do double check the list of ingredients of those sausages.

I have never seen a british banger with no carbs listed!

Unless you have really hit lucky nearly all sausages in UK have some sort of wheat or rusk added to them to bulk them up. (I think it was a wartime thing to make the weekly meat rations stretch further)

Some of the cheapest bangers can have less than 30 grams per hundred of actual meat

**liv** · March 23, 2010, 12:03 PM

Re: Day 2 - Some reassurance I'm doing ok?

You are doing good
Very normal to be hungry on the second day of induction. Body is not quite adjusted to fat burning and craving those easy carb energy. Keep feeding it fat and protein and do not worry about calories at all. Just eat. In a couple of days when ketosis sets in your appetite will very likely be reduced.

I am not sure where you get your carb count but it does not look to me like you are deducting fiber from your veggies.
2 celery sticks has about 2.5 carbs but they also have about 1.3 fiber so the net count from them is around 1.3

And since you are in the UK anything that has a label already has the fiber deducted so you do not have to worry about those.

Sausages have fillers so go easy on those. Always read the list of ingredients.

**Aprile** · March 23, 2010, 12:09 PM

Re: Day 2 - Some reassurance I'm doing ok?

I find I am always hungry after the gym. What I usually do is eat some chicken, turkey or roast beef dipped in mayo with some sliced cucumbers on the side for some crunch. This usually holds me over til my next meal. You will find somedays you are more hungry than others. Yesterday I was so hungry all day. I ended up grazing on exceptable foods and still stayed within my limits. Today I am not that hungry at all so I have had to go by the 6 hour rule.

It all seems confusing at first but I promise it gets better. The more you read your book the more you understand what to do. Also practice makes perfect. It does get easier.

**Georgiana** · March 23, 2010, 12:51 PM

Re: Day 2 - Some reassurance I'm doing ok?

NET carbs. Could you explain how I would screw up here? Like, how I subtracted the fibre? I figured I just needed to count no more than 20 in my daily intake. Could you explain the difference?

Atkins Diet Bulletin Board

http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/77556-net-carbs-added-sugar-label-reading.html

**atkinsgal08** · March 23, 2010, 12:53 PM

Re: Day 2 - Some reassurance I'm doing ok?

Everybody got what I would have said!

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Day 2 - Some reassurance I'm doing ok? :) :(

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