New here - day 4 induction

[lashmeade]

Hello all,

I'm in day 4 of induction and, other than an awful headache, all is going well. So far I've lost 7 1/2 pounds with a goal of losing 39. Right now, I'm bigger than I was during two of my three pregnancies and my youngest is 5 1/2 so I have absolutely no excuses there!

Just wanted to say a quick hello.

Lisa

SW: 189
CW: 181.5
GW: 150

[RockChic]

Re: New here - day 4 induction

Hi Lisa, I'm new too and just thought I'd say hi I'm only on Day 2 so am envious of you being 2 days ahead! I'm doing ok now though - although I did think about quitting earlier today, I'm glad I didn't. I've just had a delicious dinner - two chicken breasts (skinless) roasted in butter, smothered with butter- with more coated on when I put it on my plate! (I was struggling to get enough fat in my day) I had it with some broccoli and cauliflower - really delicious.

Now I've got some sugar free jelly for pudding

Good luck - keep in touch and let me know how you're doing?

Pamela

[lashmeade]

Re: New here - day 4 induction

Hi Pamela,

Thank you SO much for your message! Today was one of my tougher days. The gallon of milk seems to be calling my name not to mention the bottle of Coke in the grocery store! But, my willpower did it! Keep at it too as you're only a day and 1/2 behind me given you're in the U.K. My hubby is an Englishman from Dorset so he's encouraging me too.

Thanks for the tidbit about the chicken breasts. I do know what I'm having dinner for tomorrow night!

Take care & keep in touch,

Lisa

[Sherri]

Re: New here - day 4 induction

Hello Lisa,
Welcome to ADBB and to Atkins,
Here's a site with great recipes even Induction Recipes. Linda's Low Carb Menus & Recipes - Home
Also here's a sticky from the Induction Thread with lots of great info to help you along your way.
It's really important to eat a CLEAN Induction. Limit yourself to only three serving of sweetners a day. Remember, fresh is best when preparing and eating meals! Processed food is processed food!
Make sure to drink your water, nothing replaces water,
Congratulations to day 4 on your Induction. I hate those detox headaches. Another reason to drink lots of water to flush those toxins out of your body. We call it Induction flu around here. Hang in there. It will last anywhere from 24-72 hours then you'll get a surge of energy and your appetite will supress. KETOSIS!
Post often, join some challenges. A great way to meet people and make new friends.
Again, WELCOME!
Sincerely, Sherri


Before you begin:

1. Read Dr. Atkins New Diet Revolution, 2002 edition.
At the very least, read chapters 10 through 14. These chapters tell you how to do the diet, what to expect, and why the first 14 days are so important.

ADBB uses DANDR 2002 as its reference. Granted there are other publications by Atkins Nutritionals, Inc. but we like to do the diet as it was written by Dr. Robert C. Atkins because in our collective experience Dr. Atkins' diet is more effective than Atkins Nutritionals, Inc's version.

2. See your physician.
Dr. Atkins recommended this himself. See your physician for a complete physical exam, including blood tests before beginning this or any other diet and exercise program.

Also take the Blood Sugar Symptom Test found in the book.

3. Make a commitment.
Commit yourself to giving the 14 day Induction a fair shot. If you can't commit yourself to 14 days of following rules and eating the foods listed in the acceptable foods list, this diet might not be for you.

4. Prepare your kitchen
If it's not on the list, remove it from your home. If you live with people who aren't on a low carb diet, then put your food(s) in areas separate from theirs. Also make sure you have low carb snacks available to you at all times, in case you get hungry.

5. Recruit your family and friends.
You are about to embark on a completely new lifestyle. Getting the support of your family and friends will help you through this. Be frank with them and tell them your intentions and that this is very important to you. If they have any doubts about this diet, ask them to read the book because knowledge is power.

6. Keep the Induction Rules and Foods List handy.
Make two copies of these documents: keep one on your refrigerator at home and keep the other one on your person at all times. This will save you a lot of guesswork and worry when eating out or grocery shopping.

The Rules of Induction can be found here:
What are the Rules of Induction?

The Induction Acceptable Foods List can be found here:
What foods can be eaten on Induction?

7. Read the entire label, including the ingredients.
Some foods have little carbs, but contain things like hydrogenated oils (trans fats) and sugar, which makes them unacceptable for Induction.

8. Keep a food diary
It is of utmost importance to keep track of your daily carbohydrate intake to make sure you are not exceeding 20 net carbohydrates daily.

Some people keep a notebook journal. Others like to track their progress online.

Here are some resources:
An Atkins spreadsheet:
http://www.atkinsdietbulletinboard.c...ead.php?t=4570

http://www.fitday.com ---This is a free online service (registration required) that allows you to input your foods, track your exercise, etc.

Carbohydrate Counters:
http://www.atkins.com ---The Atkins site has a downloadable Carb Counter.
http://www.calorieking.com ---This site has nutritional information for most foods and beverages.
http://www.nal.usda.gov/fnic/foodcomp/search/ ---This is the United States Department of Agriculture Nutrition Database.

9. Exercise
According to Dr. Atkins "exercise is non-negotiable"! So get moving. Begin according to your level of fitness. Visit the Exercise Forum.

10. Vitamin Supplements
These are also recommended by Dr. Atkins because many of us have poor nutrition and we need extra nutrients. Visit the Vita-Nutrient Forum.

11. Weigh AND Measure Yourself on Day 1

Make sure you weigh and measure yourself before you begin this diet. Contrary to what we are lead to believe, the scale isn't the best tool for measuring weight loss (fat loss). It doesn't tell you how much muscle you gained. It doesn't tell you how much water weight you gained or lost. It doesn't tell you that you will fit into that pair of jeans.

Tips for weighing:
a. Weigh yourself at the same time of day under the same conditions. You can weigh "more" after a meal or after you drink water or you can weigh "less" after you exercise or have a bowel movement. So pick a time and stick to it. Likewise, clothing can also add on "pounds". So if you choose to weigh yourself wearing clothes, make sure you are wearing the same clothing or nearly the same clothing.

b. Use the same scale. Scales differ slightly. So the scale in your doctor's office or at the gym might have you weighing more or less than the scale in your bathroom.

Tips for measuring:
a. You can measure whatever body areas you want: chest, waist, hips, thighs, upper arm, wrists and ankles. To make the measuring easier, you body landmarks like your belly button or a mole or scar, to guide your tape measure placement. For chest measurement, women can either measure under their armpits and/or under their breasts.

b. Don't "pull" on the measuring tape because that will give you a false reading (and stretch the tape). The tape should be snug, but not tight.

c. Don't suck in to make yourself smaller. Again, that will give you a false measurement.

Measuring tapes can be purchased at craft stores (the sewing section) for under $5.00. If you can't find one, you can use a piece of string. Just mark that string with a marker pen to indicate your "start" points". Or if you have an old belt, you can use that too.

Another good "measuring tool" is your clothing. Non-stretchy clothing like a dress shirt, jeans, or dress is the best thing to use. Stretchy fabric (like t-shirts or anything with spandex) will conform to your body as you shrink so you might not see the results. Try on this article of clothing periodically to see how you are losing inches.

Good luck to you on your 14 day Induction journey.

[Holdingon2hope]

Re: New here - day 4 induction

Did someone say Milk? You know they make a low carb milk that isn't half bad and the chocolate version of it is AWESOME. I buy mine at Walmart.

Calorie Countdown

You can find all kinds of low carb foods, but you just have to look a little harder and pay a little more for 'em. For instance, I love the low carb mission tortillas. I can have it all.. taco meat, lettuce, tomato, cheese, sour cream, olives and even avocado. That way I have soft tacos/Mexican food with the family without feeling left out or starved.

On more thing, you can google low carb recipes or even I'm sure they might have a forum on here for something like that. That way you can have tons of great tasting food and not get bored. Best of luck!

[momtomany1]

Re: New here - day 4 induction

Milk, even carb controlled milk, is not allowed on induction, nor are low carb tortillas.

Eat from the list, and only from the list, on induction!

much success to all!