"Some Helpful Hints For Those New To Atkins" {revised}

[kaylasgram]

Welcome To The Begining Of What Will Hopefully Become Your Life Long Atkins Program!!!!

Below I Have Listed "Some Helpful Hints For Those New To Atkins" To Help You Get Started!!!

1) Do you have a copy of "Dr Atkins New Diet Revolution" (2002) ??? This is a "MUST" have & will become your life long best friend during this program & you will find your self re~reading parts of it over & over again.

2) You need to eat ONLY from what is on the Induction Acceptable Foods List and intake, but not go over 20 net carbs each day, most of which must come in the form of salad greens and other vegetables. You can eat approximately three loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Induction Acceptable Foods List). Induction can last only two weeks, if a person goes over two weeks it will be become an extended Induction!!!

Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).

3) Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than aged cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time.

Eat nothing that isn't on the Induction Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins.

4) You Should eat 3 regular meals per day or 4 to 5 smaller ones if that seems to work better to spread them out so that you are not hungry. Do Not go more than 6 waking hours without eating. If you find that you are hungry by all means "EAT" a high fat snack, that has little to no carbs in it. Thats the beauty of Atkins you should never be hungry!!!

5) You should take a Senior/Over 55 Multi~Vitamin & Mineral Supplement as they usually do not contain Iron, just always double check the label to be sure.

(unless you have been diagnosed with iron deficiency).

Dr. Atkins thoughts are that we would be getting enough Iron from the foods in our diet.

Too much Iron can be Toxic and/or Constipating. The warning against Iron in a Multi~Vitamin/Mineral isn't just for Induction, however the whole Program.

It is also a good idea to start with a Fish Oil omega #3 supplement.

6) You need to drink at least 64 ounces of pure, plain water every day, other liquids do not count in this total.

7) You need to limit your artificial sweetner of choice such as Splendra/Stevia to no more than 3 per day & you must count them in your daily net carb total .

) Dr Atkins thoughts reguarding the Atkins Bars/Shakes is that they are to be eaten during emergencies only. They are not to be used by any means as a meal replacement!!!

9) For Daily Fiber Supplementation ~ Chapter 8: "I recommend that you take one tablespoon of psyllium husks daily. Be sure to select a sugar-free product. You can also take one tablespoon of coarse wheat bran or flaxseed meal."

10) For Relief Of Constipation ~ Chapter 11: "If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables."

~ Below I have listed several Links that you may find helpful to get you started ~

a) Atkins-Diet-Induction-FAQ
(Atkins Diet Induction FAQs)http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/77558-atkins-diet-induction-faqs.html

b) Induction Acceptable Foods List
(What foods can be eaten on Induction?)http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6781-what-foods-can-eaten-induction.html

c) What Are The Rules Of Induction?
http://www.atkinsdietbulletinboard.c...induction.html (What are the Rules of Induction?) (What are the Rules of Induction?) (What are the Rules of Induction?)


d) Tabekats Induction Journey
(Tidbits from Tabekats Induction Journey)http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/77554-tidbits-tabekats-induction-journey.html

e) Free-Wallet-Sized-Food-List-To-Print
(Free wallet sized food list to print! NEW IMPROVED)http://www.atkinsdietbulletinboard.com/forums/main-atkins-diet-forum/3286-free-wallet-sized-food-list-print-new-improved.html

f) A Must Read For Newbies...40 Excellent Tips!!!
http://www.atkinsdietbulletinboard.c...lent-tips.html (A "MUST READ" for Newbies... 40 excellent tips!) (A "MUST READ" for Newbies... 40 excellent tips!)

g) To find a method for tracking carbs that works for you. Many people here use fitday.com, it tracks all your carbs & you don't have to do the math. However you will have to subtract your Fibre from your Regular Carbs to get your daily Net Carb Total. It's Free & keeps your info in a Daily Food Journal for you!

www.fitday.com

Or you may also want to try the USDA at the 2 Free Sites listed below, their free also, however they do not
have a Daily Food Journal!!!

www.nal.usda.gov/fnic/foodcomp/search/

It can be downloaded to your PC here:

www.ars.usda.gov/Services/docs.htm?docid=8964

g) Here's 3 links for sites that a lot of us on the Forum use for Induction Friendly Foods & great ideas!!!

Linda's Low Carb Menus & Recipes:
http://www.genaw.com/lowcarb/index.html

(Never ending induction recipes) (Never ending induction recipes)(Never ending induction recipes)(Never ending induction recipes)http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/58513-never-ending-induction-recipes.html

(Induction Recipe Basics--More recipes added) (Induction Recipe Basics--More recipes added)(Induction Recipe Basics--More recipes added)(Induction Recipe Basics--More recipes added)http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/6807-induction-recipe-basics-more-recipes-added.html

Please feel free to join~in with us any time & post away with questions,comments,your stories & anything at all.

I hope that this info will help you along your way on your Atkins journey!!!

~Cindi~

[imagood1]

Low Carb Recipes from "about.com"
http://lowcarbdiets.about.com/od/recipes/Low_Carb_Recipes.htm

be careful here - many of the recipes have non-induction ingredients....make sure when you are using any recipe site to use only recipes with induction ingredients!!!

[sham]

Thankyou alot of helpful info Im sure it will do alot of members good.

[liv]

Hi Cindi.
I like your list and that you want to help. When I refer people to a list I usually use the ones in our FAQ because they are pretty much straight from DANDR and I know I will not lead anyone astray that way.

I tell people to check out these links from the FAQ
http://www.atkinsdietbulletinboard.c...induction.html (What are the Rules of Induction?) (What are the Rules of Induction?)
http://www.atkinsdietbulletinboard.c...induction.html (What foods can be eaten on Induction?) (What foods can be eaten on Induction?)
http://www.atkinsdietbulletinboard.c...lent-tips.html (A "MUST READ" for Newbies... 40 excellent tips!) (A "MUST READ" for Newbies... 40 excellent tips!)


And also these recipe places where recipes are following the Atkins induction rules:
Linda's Low Carb Menus & Recipes - Home

Also check out this thread with induction recipes.
http://www.atkinsdietbulletinboard.c...n-recipes.html (Never ending induction recipes) (Never ending induction recipes) __________________

Your second rule is sort of right but you may want to edit it a bit
You write

2) You need to eat ONLY from what is on the Induction Acceptable Foods List and intake 20 net carbs each day, Not under 20, but as close to 20 as possible, most of which must come in the form of salad greens and other vegetables. You can eat approximately three loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Induction Acceptable Foods List). Induction should last for a minimum of two weeks.

But there is no need to get as close to 20 as possible. The rule we kind of push is to eat 3 cups of vegetables and NOT go over 20 but there is not need to aim to be as close to it as possible.
Induction, as we see it can only last 2 weeks, if a person goes over two weeks it will be extended induction.

[kaylasgram]

Liv ~ thank you for your imput, the additions & corrections have been made to the thread!!!

If you get a monent to look over them that would be great to see if the 2nd one if ok new!!!

Iam very used to being hands on at the other Forum that I was on & I was one of 3 that welcomed new members to the Forum with a simular version.

~Cindi~

[Tiggy_Too]

Kaylasgram -- thank you so much for all the tips and the links -- just want you to know that the "A Must Read For Newbies . . . " must be a deadlink. Everything else you sent me is fantastic! I'm on day 3 and everything is good and I am having no issues. YEAH! Thanks again!

f) A Must Read For Newbies...40 Excellent Tips!!!
http://www.atkinsdietbulletinboard.c...lent-tips.html (A "MUST READ" for Newbies... 40 excellent tips!) (A "MUST READ" for Newbies... 40 excellent tips!)