Its Magic!

**Georgiana** · February 4, 2010, 01:58 AM

Re: Its Magic!

You wrote that you're aware that you haven't been following Atkins correctly, but I'll still have to comment on your post.

I went out and bought steak/chicken/ pork chops/ blocks of jack and cheddar cheese/ eggs/ tomatoes and broccoli and a couple cases of water and olive oil to cook with.

Are broccoli and tomatoes the only vegetables you like?

We are supposed to be eating a variety of vegetables from both lists in Chapter 11 of Dr. Atkins' New Diet Revolution (2002). You are reading this book, right?

I didn't eat until 7PM

You should be having at least three meals per day and not go for more than 6 hours without eating.

I had 6 porch chops and 2 eggs for dinner and that's all i ate all day.

Same as above... plus no vegetables. So, not good.

I have been drinking 8-8 ounce bottles of water per day.

That's a minimum. Many people seem to do better with drinking more than 64 oz of water daily.

I haven't done any exercise at all.

Are you planning to start soon?

**Georgiana** · February 4, 2010, 01:59 AM

Re: Its Magic!

Does anyone know whats up with my appetite?

Ketosis has an appetite suppressant effect.

**chibelly** · February 4, 2010, 02:38 AM

Re: Its Magic!

I decided to try atkins on a whim. I have never researched it at all and i don't have/have not read the book. I am going to stop by the book store on St.Charles tomorrow.

I like a lot of different vegetables but im sort of a plain jane (john

) eater. I don't ever crave a specific type of food and i eat everything plain. The only condiments i have ever used are ketchup and barbecue sauce and i rarely use those. I never add salt or pepper to my food either. The only spice i use is Adobo on raw meat. I usually have chicken breast and mash potatoes or hot dogs and chili or Some sort of pasta with bread. I never usually go beyond two things.

When i went shopping it was the first time i didn't just grab a bunch of hungry mans and pizzas so i really didn't know what to get. I bought a cooked rotisserie chicken that day and just peeled the skin off it but i didn't really know if it qualified. I wish i could just find a list of exactly what to eat at each meal so i don't have to do any thinking

. I looked at menus at the atkins website and most of it is stuff i would normally avoid. I would rather eat a tomato 3 times a day every day then mix it up like the menus would have you do. I could eat the same thing 3 meals a day for weeks. I have always been this way.

I am working long hours and im tired by the time i get to the guest house. I wasn't motivated (lazy) to do much until i stepped on the scale today. Tomorrow im going to take a walk to the super dome and back. Its about 1 hour and 40 minutes there and back. My knees are bad from 13 years of football and work and being overweight so running is really difficult for me right now. My breathing is good though, i can climb flights of stairs and use machines like the elliptical and bike without getting winded. Hopefully the walking and stretches work until i can get home where i have access to a local gym.

Thanks for your response. I appreciate the information about my apetite. I was happy i wasn't hungry but worried something might not be right.

**Georgiana** · February 4, 2010, 05:46 AM

Re: Its Magic!

Originally posted by chibelly View Post

The only condiments i have ever used are ketchup

Linda has a recipe on her web page:

Linda's Low Carb Menus & Recipes

barbecue sauce

If you want BBQ sauce, there's a recipe here:

Sugar-Free BBQ Sauce - Low-Carb Barbeque Sauce Recipe

The only spice i use is Adobo on raw meat.

Are you still using this? If you do, make sure you read the list of ingredients.

mash potatoes

You can make mashed cauliflower instead:

Linda's Low Carb Menus & Recipes

chili

Just make it without beans until you reach OWL Rung 6.

I bought a cooked rotisserie chicken

Did you read the list of ingredients?

I wish i could just find a list of exactly what to eat at each meal so i don't have to do any thinking

You won't find a list of menus for 365 days per year, for the rest of your life.

Not thinking about your meals and choosing what's easy has likely contributed to your weight problem. I don't see how repeating the same kind of behavior would help you be successful in the long term.

I looked at menus at the atkins website and most of it is stuff i would normally avoid.

You can plan your own menus using foods you like from the Acceptable Foods List.

Also, not all the Induction recipes listed on the menu at Atkins.com are appropriate for Induction. Some have non-Induction ingredients.

**imagood1** · February 4, 2010, 08:20 AM

Re: Its Magic!

Welcome --

I wasn't able to find a book in St Charles OR St Louis so I ordered mine online and paid less than $5.00 including shipping try www.half.com or www.amazon.com -- look for the used book section (both hard and soft cover editions I've bought in the used section have been brand new - never opened).

Look at the links Georgiana gave you -- make sure you get a variety of food in -- eat the skin off the chicken - it's allowed! Cook in oil - add butter, use bacon grease to season.

Start a journal, it's a great place to get everything out in the open, be accountable to yourself - you'll also meet some great people there! http://www.atkinsdietbulletinboard.c...journal-chats/. There’s something for everyone here!

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

**poobears1972** · February 4, 2010, 08:22 AM

Re: Its Magic!

3rd day i woke up and i wasn't hungry at all. I didn't eat until 7PM and i wasn't hungry when i did. I didn't crave the soda anymore. Today i woke up with no appetite again. I had 6 porch chops and 2 eggs for dinner and that's all i ate all day. I wasn't hungry before i ate.

I also have lost my appetite and like you have a limited amount of foods I like. But I make myself eat 3 times a day. I don't always want to but fix at least a salad with some meat on top and eat it. Starving your body then binging is not a pattern you want to encourage. Even if it seems to be working now, it won't work for long. You need to train your body to eat right all day and set up good eating habits now so you can make this work the rest of your life.

You might try some of the egg nog shakes. That way if you don't really feel like eating and you don't want to cook a bunch of stuff you can just blend one up. I had the pumpkin one last night for dinner because I did not want to eat. It kept me full all night and didn't taste bad.

**sjhatcu** · February 4, 2010, 09:39 AM

Re: Its Magic!

Congrats on your weight loss! Today is my second day, and I am going to try to hold off a week before I weigh myself, but I don't know if I'll last that long.

**blueberrylady** · February 4, 2010, 01:28 PM

Re: Its Magic!

Welcome to the ADBB, chibelly!

Be sure to check out the Atkins Phases forum for lists of what you can and cannot eat and how much.

**ziggy** · February 4, 2010, 02:16 PM

Re: Its Magic!

hi chibelly before i started atkins i was hungery 24/7 but now for the first time in my life i actually know what it feels like to not be hungry!

anyways i started the diet on a whim too and for along time these are the foods i mostly just ate
eggs, meat, broccoli
them foods always work good for me

and also buying that cooked rotisserie chicken was a bad idea there was most likely sugar in it and thats all it takes to mess the diet up
and also know that this is a high fat, medium protein, low carb diet, its important you eat chicken skin and eggs a chicken egg is 61% fat so its always a good choice

but anyways heres a list follow it and you will be doing atkins

around 20 carbohydrates a day or less not counting fiber

About amounts - the 2002 edition of DANDR states that we can have 2 cups of Salad Veggies and 1 cup of Other Veggies, or 3 cups of Salad Veggies... even if you pick veggies with very low carb counts, the 3 cups rule stays in effect for Induction.

Here is a list of the Acceptable foods:

Acceptable Foods

These are the foods you may eat liberally during Induction:
all fish, all fowl, all shellfish, all meat, all eggs

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats and some fish may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION

Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semi-soft aged cheeses*, including:

cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer's cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese but check the carbohydrate content.

Vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
moche
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

crumbled crisp bacon
grated cheese
minced hard-boiled egg
sauted mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.

Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science's statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low.

We discourage the use of aspartame (marketed as NutraSweet and Equal) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener.

The Atkins preference, however, is sucralose (Splenda), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don't forget to include the amount in your daily totals.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:

Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods

**imagood1** · February 5, 2010, 09:46 AM

Re: Its Magic!

hey Chi -- did you find a copy of the book? How are you doing now?

**chibelly** · February 6, 2010, 12:56 PM

Re: Its Magic!

Hi, thanks for the advice and words of encouragement.

I did not find the book at Borders. And i haven't had time to venture very far from where i am staying/working. My appetite is still pretty much the same. I dont feel very hungry and its almost a chore to cook and eat now. I wish this would have happened 10 years ago

. I have been eating either steak or chicken with frozen green beans or broccoli for dinner. Sometimes i throw some jack cheese on the veggies. I also try and eat 2 tomatoes a day. I eat one raw for lunch with slices of jack cheese and then i chop the other one up and mix it with spice & butter to make a 'sauce' for dinner. My water intake is still 8 bottles. I could probably drink more but i dont think i can handle many more trips to the bathroom

.

One thing i tried was Club Soda. I bought a liter of it and took 2 drinks to see if i liked it. I have never tasted it before in my life. It does a good job of feeling like a soda. It had zeros for everything but sodium. I wasn't sure about it so i only took 3 sips and left it in the car so i wouldn't drink anymore until i was sure it was okay

.

I tried bacon today but it came out to hard (because i cant cook) so i only ate a piece of it.

So this is what i have been eating the last 2 days.

Breakfast
3 Eggs 1 ounce of cheese

Lunch
Tomato & 1 ounce of cheese

Dinner
steak or chicken
green beans or broccoli
tomato & 1 ounce of cheese

8- 8 ounce bottles of water.

I stepped on the scale today and i am down 15 pounds. I was between 300-305 for the last month. I was weighing myself every day and on the last day of January i was 300. Today i am @ 285. Feb 1 is the day i started. Looking forward to stepping on the scale Monday morning. I still feel like this is magic. I realize now that cutting out soda/bread/sugar (candy ice cream) is all that it took to change things around. The last time i was up to 300 pounds i joined a gym and worked out 5 days a week for 2 months before i lost 15 pounds. I would spend an hour using the elliptical machine and the bike each of those days. The problem is that i was still drinking soda. I dont expect it but i have my fingers crossed for hitting the 25 pound mark by the end of week 2.

Yesterday i had a craving for pistachios. I picked some up a few weeks ago from whole foods that were really good. I like pistachios but i don't crave them normally. At the grocery store today i could hear a voice in my head trying to justify drinking "just one" soda" so i know i am not completely out of the woods. The good news is that the 15 pound weight loss is enough to keep me motivated to not give in. With other diets or working out the progress is slow and its easy to say "one more week wont matter". This time though i think "you already lost 15 pounds, lets see what happens in 1 more week".

So IMO Atkins is good psychologically also. As far as keeping you motivated. Lets face it, it would be nice to think we can just flip a switch and smarten up about how we eat but that's just not how it works. Whatever got us to being overweight doesn't matter.. were here and now its difficult to just stop doing things the way we have been doing them for so long. So the quick initial weight loss, the loss of appetite & cravings are great to get you started and hopefully enough to keep you going for the first month. After a month i think it will become easier to stick with the program.

**chibelly** · February 6, 2010, 01:21 PM

Re: Its Magic!

I wanted to add one more thing... I am working out of town right now alone. This means i have zero outside influences on me. There isnt a pizza on the kitchen table when i get home, no one wants to stop for ice cream and there is no soda in the fridge that someone else bought.

The reason i am bringing that up is because i remember when i was quitting cigarettes. I shared an apartment in Chicago with my brother and he was a smoker. I worked with a guy who smoked. Him and i were an installation team so we were in the truck, at a clients house or in the shop together for 9 hours a day. It was almost IMPOSSIBLE to quit because even if i didn't buy a pack they had one and they would smoke around me so of course i would smoke. I wasn't able to quit until i moved into a house with my girlfriend and started a new job where i work solo most of the time. Even then it was hard but when i finally quit i was done.

The point of this is that i know how hard it is to follow any diet, even one that lets you eat all day. But its even harder when you have people around you who are not on the diet you are on. I dont think i could have lasted a week if i were at home right now. My girlfriend is 5'11" tall and a 135 pounds. She eats like a trucker. She eats 2 or three times as much as i do every day and she stays skinny. Its impossible to get her to keep junk food out of the house.

So if you are reading this and struggling with the first week because you cant control what others are doing around you... all i can say is don't give up because it works.

**atkinsgal08** · February 6, 2010, 01:28 PM

Re: Its Magic!

64 ounces of water simply isn't enough for you ... it's the bare minimum.

>>esterday i had a craving for pistachios.>>

These aren't allowed on Induction.

You might want to try having some vegetables with your eggs.

**Georgiana** · February 6, 2010, 02:47 PM

Re: Its Magic!

I did not find the book at Borders. And i haven't had time to venture very far from where i am staying/working

Why not order it online?

Lunch
Tomato & 1 ounce of cheese

Is this all you had for lunch?

If you consistently undereat (which you've been doing for the past two days), you will slow down your metabolism... so your weight loss will slow down, too.

Furthermore, your diet is likely to be low in nutrients, which will also affect your metabolism.

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