20yr reunion ahead - just starting Atkins

[mommymakeover]

Today is officially day 1 for me! I sorta started yesterday, but didn't know all the induction rules and goofed a bit... I have my 20yr reunion in 2 months and soooo do not want to be that girl who got fat after high school!

I'm going to be struggling quite a bit these first 2 weeks having to give up caffeine and alcohol. I have 2 cups of coffee each morning and 2 cocktails each evening while relaxing with my hubby. Hopefully, by giving those up and following program, I'll have significant results at the end of this 1st phase!!!

Glad to have this support system here. Best wishes to all of you, too!

Lisa

[Sherri]

Re: 20yr reunion ahead - just starting Atkins

Hello Lisa,
Welcome to ADBB and to Atkins.
A High School re-union, ha? My 30 year will be next year and I weigh less now than I did in high school thanks to Atkins.
Post often, join some challenges. A great way to meet people and make new friends.
Here's a Sticky from the Induction Thread that I like to share with all those I welcome. Some great info there.
Work the plan 100% and you'll get 100% results.
That's fantastic that you gave up the caffeine and the cocktails. That's great! You want to do as clean of an Induction as possible.
You certainly will benifit by quiting those two things while on Induction.
Wishing you the best of health and lite.
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.

[imagood1]

Re: 20yr reunion ahead - just starting Atkins

Hi Lisa -- welcome to the board and to the Atkins WOE.....Sherri had great points, listen to her (she's one of my hero's!!). Try decaffinated coffee for your morning coffee....we tried 4 before we found one we really liked so buy little cans to begin with...that was 3 years ago and to tell you the truth I don't like regular coffee any longer!

Go to the links with the rules of induction and the list of acceptable food and learn them -- I have mind taped to the fridge, that way I have no excuses that I don't remember or don't know! If you are lucky you can get someone to eat the same things along with you and partner up....I am the lone wolf in our home, but I have been able to get a few recipes in my family even though they think of them as "diet" food....

speaking of recipes...here are a couple site to find wonderful recipes to make: Linda's Low Carb Menus & Recipes - Daily Menus; http://www.atkinsdietbulletinboard.c...n-recipes.html - that should get you started in the right direction...make sure the recipes are induction friendly until you start up the rungs.

Another thing that might help is keep track of your food intake daily - many of us use
FitDay Free Calorie Counter and Diet Journal: Login. I figure out my menu's for the next day at night before I go to bed...that way I know what I'm going to eat and I don't eat what's not on the list (it also keeps me from cheating - or overeating).

Good luck on your journey!!