10 days no weightloss, doing it wrong

[krstinam]

Okay so I've been doing this for 10 days and have had no weight loss. I've been reading other posts and I am pretty confident I am not doing the percentages correctly. First of all, how do I calculate that...I know pathetic but I am definitely math challenged!!! Second, I thought I was doing a good job of food choosing. I signed up for fitday.com this evening, entered what I ate today (which was a terrible example because I had meetings all day and did not have my normal salad for lunch. Point is I realized my caloric intake was like 1700! But now I am wondering what should I be eating? I know what foods are ok on induction but can anyone PLEASE give me some sample menus for each meal? I have so much to lose I can not afford to gain any until I figure this out!

Please help me!!!!!!
Thanks

[IrishIrish]

It is probably easier to journal what you have been eating and let people who are experienced give an critique of your menu according to the Induction Food List and the Rules of Induction.

In the meantime, you may want to sign onto Fitday.com or some other tool to track what you are eating for a while. I did it for about a month or so when I began Atkins and from time to time use it to "stay honest" with myself even now when I'm beyond Induction.

[boonie stomper]

So, what have you been eating the past 10 days? Fitday will do the math if you enter everything; but are you eating foods according to the allowed foods list for induction (a sticky at top of forum) (also in DANDR, p.122-130....) There are so may menus that come to mind for induction - here and in the book; guess it is up to what you like... within the limits...

During induction, do your best to get in at least 2 cups of veggies and have some if you can worked into every main meal. Snack on high fat/protein snacks and keep drinking water!

[krstinam]

will fitday calculate percentages? I typically eat 2 eggs for breakfast with some shredded cheese sometimes a couple of pieces of bacon or sausage, for lunch typically a salad with cucumbers, ham, cheese, grilled chicken and ranch dressing, a typical dinner would be green beans and pork chop. I sometimes snack on ham/cheese rollups once during the day. At night for a snack, cucumber rounds with cream cheese and salmon. I drink on average about 100 oz of water each day as well as 4-6 cups coffee with heavy cream.

[boonie stomper]

Coffee is a no-no; also, you list cheese a lot - limit for induction is 3-4 oz/day. Quantities and input of all foods and beverages in Fiday will give you perentages fat, protein, and carbs (of calories consumed) and grams fiber, which you subtract from total carbs for your net. Be sure to check the labels, too - ham; salad dressing; even a salmon mix could harbor hidden sugar or other unwanted ingredients!

[mitzimarie]

I agree with Irish - it's easier for you to post the details of your menu to be looked at by others, rather than us try to come up with a menu for you. And Susan has made many excellent points for you to consider.

I just wanted to chime in about Fitday. While Fitday is not required to be successful, I find it to be a vaulable tool. Because Fitday seems difficult at first, I have put together some tips for those who are new to it. I apologize to those who have seen me post this before... so many new people come to the board everyday, though, that I just want to put it out there every now and then when it may help.

Here it is:

Fitday Stuff:

If you haven't gotten Fitday to count fiber for you, this is how you do it: On the left side of the page, is a place that you can click on to set a nutrition goal. Go there, and set a fiber goal... that is done by setting a minimum and maximum daily fiber amount. It doesn't matter which numbers you plug in... I have my minimum set as 1 and my maximum as 50... the numbers there aren't important. I just put them in, to get Fitday to count for me. After doing this, the fiber grams will show with the other totals for carbs, protein, fat. Just subtract the fiber grams from the carb grams, and you have your net carbs.

Fitday sometimes frustrates me... so much so, that I have most of my foods entered as custom foods. Even a lot of veggies! It's a pain to have to sort through so many possibilities to find something that should be simple. So if I can't find something easy, I find info that I do like somewhere else and enter is as a custom food. I've gotten a lot of my info from that Spreadsheet I just posted about, and some from www.calorieking.com, among others. I also sat down with my laptop in the kitchen and entered info from every jar, can, box, label, of anything that I ever use. Yep, a big pain in the butt to do that, but after it's done, it really makes Fitday easier to use.

Another thing that makes Fitday easier - when there is a recipe for something that you use a lot, you can enter the whole recipe as a custom food. This what I do to enter a completed recipe into Fitday: go to a day that has no other food entered (you can go into the next day's log). Enter all of the ingredients, and write down the total number of calories, fat, carbs, fiber, and protein on paper. You can then delete those foods, so you can go back to having a clean slate for that day. Next, go into custom foods and create a new food using the information you wrote down. It really does save a lot of time for me to be able to just click on "MUP" now, instead of having to enter the pumpkin, cream cheese, ground cinnamon, ground allspice, and almonds each time that I had it for breakfast.

Of course, you are not required to use Fitday... you can easily keep count of your net veggie carbs on paper. I'll provide the links again to the places on the internet that you can use. Here we go:

The first link (Nutritional Spreadsheet) is a fantastic resourse that is found in the FAQ forum on this board. It lists each food, how much of that food equals 1 cup (in weight), the nutrition facts, and in which rung the food is allowed. I've printed this list and use it all of the time.

NUTRITIONAL SPREADSHEET

Calorie King is a great site for nutrition facts.

CALORIE KING

Nutrition Data has nutrition facts.

NUTRITION DATA

[krstinam]

thanks for all the GREAT tips! i measure my cheese out so i am sure not to exceed my "allowed" amts each day. Coffee however is something that I do drink a bunch during the day. I drink an extra glass of water for every cup of coffee I drink. I've heard mixed things about coffee being ok - can anyone speak to personal experience drinking/not drinking coffee?

[Georgiana]

Originally Posted by krstinam

Okay so I've been doing this for 10 days and have had no weight loss. I've been reading other posts and I am pretty confident I am not doing the percentages correctly. First of all, how do I calculate that...I know pathetic but I am definitely math challenged!!! Second, I thought I was doing a good job of food choosing. I signed up for fitday.com this evening, entered what I ate today (which was a terrible example because I had meetings all day and did not have my normal salad for lunch. Point is I realized my caloric intake was like 1700! But now I am wondering what should I be eating? I know what foods are ok on induction but can anyone PLEASE give me some sample menus for each meal? I have so much to lose I can not afford to gain any until I figure this out!

Please help me!!!!!!
Thanks

Given your weight, I don't think your calories are too high. If you post a few complete menus (including quantities for everything) in the "Review My Menu" forum or give a link to your public FitDay account, we can take a look and make suggestions.

[mitzimarie]

Originally Posted by krstinam

I've heard mixed things about coffee being ok - can anyone speak to personal experience drinking/not drinking coffee?

Coffee is one of those YMMV things (Your Mileage May Vary) - meaning, it affects everyone differently. I know of some that swear that it doesn't affect them in the least, and I know of some that absolutely can NOT drink it. You would just have to go without it for at least a week, to see whether you could be losing faster without it.

[krstinam]

Thanks Mitzi...I think I'll see how I do for a week doing all the "right" things (minus the coffee!), tracking on fitday, etc. If I still don't see the results I think I should then bye-bye coffee but it's so good!!!