My today's menu

[Musu]

Good evening every body ,
I want your expert opioion abt my today's menu (Day 1 induction)
Breakfast:2 boiled eggs
Lunch:2 boiled eggs, 1 steam chicken breast and 1 small cumcumber
Snack:2 oz cheedar cheese
Dinner:4 boiled eggs,steam Chicken breast cubes, 1 small cucumber

10 glasses of water
I also did 70 mins exercise in gym.In afternoon i had terrible craving of sugar but i read the induction chapter of Atkins book and success stories and went to sleep
I also wanted to know whether i can take fat burning pills which i bought last week.

[Richt]

My initial thought, Musu, is that you need to vary your diet a bit more. Eating the same stuff all the time can easily lead to boredom and cheating. If you vary your diet you are much more likely to be able to stick to it.

And don't even entertain the fat burning pills! I don't know much about them, but if you stick to Atkins, you wont need them.

Rich

[ValidRouge]

I plugged this all into fitday and you are wayyyyyyyyyyyy off.

1) You don't have enough vegetables. You need 3 cups of vegetables per day, and they need to be spread out at all meals/snacks if possible.
2) Your percentages should be 65% of your calories coming from fat, 5% of your calories coming from carbohydrates and 30% coming from protein. HOWEVER, this menu is a 45/3/52 ratio....you need MORE fat. This can be butter or olive oil on another cup of vegetable, or olive oil as a salad dressing on the cucumber, or adding some sort of salad dressing to your cucumber or your chicken. Also, eat the skin of the chicken, that's a great way to get the fat in. Sautee the chicken in olive oil and butter, yum!
3) You only got 2 grams of fiber in those cucumbers...if you don't start eating more veggies, your bowels are not going to be happy in a few days. You'll have constipation because you aren't getting enough fiber. Add a high fiber vegetable as your 3rd cup, spinach or greens are excellent choices IMO.

[Musu]

Thanks, i will not take those pills from tomorrow

[karmacode]

Originally Posted by ValidRouge

I plugged this all into fitday and you are wayyyyyyyyyyyy off.

1) You don't have enough vegetables. You need 3 cups of vegetables per day, and they need to be spread out at all meals/snacks if possible.
2) Your percentages should be 65% of your calories coming from fat, 5% of your calories coming from carbohydrates and 30% coming from protein. HOWEVER, this menu is a 45/3/52 ratio....you need MORE fat. This can be butter or olive oil on another cup of vegetable, or olive oil as a salad dressing on the cucumber, or adding some sort of salad dressing to your cucumber or your chicken. Also, eat the skin of the chicken, that's a great way to get the fat in. Sautee the chicken in olive oil and butter, yum!
3) You only got 2 grams of fiber in those cucumbers...if you don't start eating more veggies, your bowels are not going to be happy in a few days. You'll have constipation because you aren't getting enough fiber. Add a high fiber vegetable as your 3rd cup, spinach or greens are excellent choices IMO.

I'm still not up to the induction chapter yet but this is what freaks me out. I have to measure my food? How would you know 65% is coming from fat...and 30% is coming from protein?! Sorry if this sounds stupid. It's just really confusing to me.

[Richt]

Karmacode, if you sign up to www.fitday.com it asks you to input your foods and that translates your percentages for you.

HTH

Rich

[prfctlildvl]

Karmacode,

I'm new at this too and was told about fitday.com. I went to the site, it's a free registration.

The one thing it took me awhile to figure out is that they show you a carb count but this is not your net carbs. If you go into the tab that says Goals and customize it to use total carbohydrates and dietary fiber, you just subtract the dietary fiber from the carbs and you have your net carbs.

The site is excellent!

Good luck!

[BeccaResRN]

Some people may disagree with me but....... I say read your book...especially the chapter on induction since this is where you are starting...there are also some stickies here that list the rules and guidlines of induction...and follow that to start and don't worry that much about percentages.

My advice be sure and get your vegies in...do try to vary your foods or you will get bored...do you like what you are eating? If you are hungry you should eat...make it something induction legal...but eat...when we are hungry we are more likely to make bad/desparate food choices or cheat. Do not stuff yourself eat until satisfied but not stuffed...and exercise...walking is free and easy and thats all I did during the vast majority of my weight loss

[Elizellen]

Originally Posted by karmacode

I'm still not up to the induction chapter yet but this is what freaks me out. I have to measure my food?

I echo what Becca has already said - you really need to read the instructions before starting any new enterprise - particularly one which involves including or avoiding any particular foods!!