How did I do ?

[Tina N]

Today was my 1st day back on atkins my food intake was :



egg with 1 slice cheese and 2 slices bacon

lunch roastbeef & swiss rolled with mayo

ceacar salad with steak


I also did 30 mins on my treadmill , Just starting Ill be doing it longer worked today was a lil tired

and water water


So Did I do ok or not so good ???

[2big4mysize]

foos choices were okay but you need to spread the veggies out to all meals so you are having some protein some fat and some of your carbs at every meal this is the pattern we are trying to learn for a life time of eating at our goal weight when we get there so staret practicing now.

happy low carbing.

[Tina N]

Ok so I can eat more veggies on top of the salad ? I can have brocc and what are some other choices thanks for ur input I appreciate it

[Kent]

You should be eating 2 cups of salad veggies, and 1 cup of other veggies (like Broccoli) or 3 cups of salad veggies each day. Preferrably not all cups should be consumed at the same meal. The book has a more complete list of all the rules and acceptable foods, but here are the veggies:
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:

• alfalfa sprouts
• daikon
• mushrooms
• arugula
• endive
• parsley
• bok choy
• escarole
• peppers
• celery
• fennel
• radicchio
• chicory
• jicama
• radishes
• chives
• lettuce
• romaine lettuce
• cucumber
• mâche
• sorrel

Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:

• 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 sprouts
• kohlrabi
• tomato
• bean sprouts
• leeks
• turnips
• cabbage
• okra
• water chestnuts
• cauliflower
• onion
• zucchini

[2big4mysize]

you can have 3 cups of salad or 2 cups of salad and one cup the other vegies but you should be spacing them out at all 3 meals

[choeve]

Here's a good way to space them out. Have a half cup of green peppers or 1/2 cup of mushrooms in your eggs in the morning both are from the salad veggies list. Then have a cup of the other veggies from the other list like broccolli, cabbage, cauliflower etc. with your lunch. Then at dinner when you do your salad have a cup of lettuce and another half cup of cucumber, radishes, green peppers, mushrooms or whatever mix of salad veggies you like to dress up your lettuce. That way you are getting all your veggies and spacing them out thru out the day. After induction you could add another cup of veggies to either lunch, dinner or even a snack like cauliflower and ranch dressing or celery and cream cheese that kind of snack.

[TammyJo348]

That's a good question about the veggies...

If, per say, you have 1/2 cup of peppers in the eggs, 1 cup of celery with cream cheese for lunch, and 1 and a 1/2 cups of brocolli with dinner, would that be ok?

I keep thinking I have to have at LEAST 2 cups of actual LETTUCE for a salad, but I would like to mix it up if possible...

[Kent]

Originally Posted by TammyJo348

If, per say, you have 1/2 cup of peppers in the eggs, 1 cup of celery with cream cheese for lunch, and 1 and a 1/2 cups of brocolli with dinner, would that be ok?

I keep thinking I have to have at LEAST 2 cups of actual LETTUCE for a salad, but I would like to mix it up if possible...

You were good until supper. DURING Induction, you can only have 1 cup of other veggies (broccoli being one of them), so you went over by one half cup. While not the worst Induction problem you could have, it is too much.

One other thing to be aware of (even though you didn't ask) is you must measure the vegetables in their raw state rather than their cooked state. Things like cabbage and spinach wither under the heat, so you want to measure them before you cook them.

[2big4mysize]

yep loving veggies is another reason to move to OWL rung one when your 14 days are up so you can eat those 3 cups plus 5 neg grams more of those veggies.

you never have to eat lettuce as your sald veggies either.

[Elizellen]

Originally Posted by TammyJo348

I keep thinking I have to have at LEAST 2 cups of actual LETTUCE for a salad, but I would like to mix it up if possible...

You dont have to have any lettuce at all in your 2-3 cups of 'salad veggies' - you could have mushrooms, red peppers, celery, radishes and cucumber or a mixture of any of the other choices off the list instead!!