day 2- down 1.3lbs

[Georgiana]

Sally posted in the OWL forum that she is making meatballs with grated eggplant. This is her post: http://www.atkinsdietbulletinboard.c...34-post71.html

I haven't tried making them myself, but it sounds interesting.

[Georgiana]

Originally Posted by tracyc

my menu for tomorrow
breakfast-1 egg
snack- 1 egg
lunch - caesar salad with dressing- less than 2g of carbs per tablespoon-legal in the book
supper- macafoni and cheese, and a chicken breast.
snack- mock danish- yumm yumm

I didn't notice your menu when I replied yesterday...

An egg for breakfast is very little. You are coming after a night fast and, in my opinion, you need more food to start your day. Did you check the recipes for quiches and frittatas? If you don't have time to cook in the morning, they can be made in advance and you just reheat a slice in the microwave. I sometimes make them in the muffin pan... so I have small individual quiches (good to take to work too).

Is the chicken breast skinless? Make sure you add some fat to it, to avoid overeating protein. Excess protein can be converted to glucose and interfere with weight loss. In the studies done on Atkins, the protein intake was 1.2-1.75 g of protein per kg of body weight. For you, that means 130-190 g of protein... which should account for 25-30% of your total calories. I wouldn't go as high as 190 g... unless you exercise a lot.

How many calories are in that menu? You need to make sure you are eating enough. I see your BMR is about 1850 calories. Eating a few hundred calories above this allows most people to lose weight while providing the body with proper nutrition.

[tracyc]

<<On the rare occasion I eat a hot dog, I eat Hebrew National Kosher. However, I'm in the US and you're in Canada.>>

we have a kosher brand at food basics here in Canada, i'll have to check those out, i bought them sometimes because they were cheap or on sale, but never knew why they were kosher...i will check the ingredients before i buy them!! lol and just keep them in the freezer for a back up when i am running late and dont feel like cooking..(sometimes i dont get home from work/physio until late)

Barrnone- pizza meatballs..YUMMM...i made meatballs which are in my freezer now, but they have a tiny bit of bread crumbs, so i cant eat them...off to the kids those go too lol. I will make some meatballs tonight. i love the sweet and sour sauce my dad used to make, vinegar, sugar ( i use splenda, dont even have sugar in my house) and low carb ketchup. So i am going to make that to dip my meatball in a little. im also going to get an eggplant and cut it in strips like spaghetti to eat them with..yumm.. my whole menu plan just got so much better for today!!!!

thank you ladies, extremely appreciated. oh and BTW barrnone- got my biggest loser disk, cant wait to try it tonight!!!

[atkinsgal08]

>>i found low carb no name ketchup yesterday.>>

What's it sweetened with? Is sucralose the only sweetener?

Glad to hear you have the book ... it will keep you from believing more dubious websites!

[tracyc]

3 carb per tablespoon... just called my husband at home, he said ingredients are tomato paste, water, glucose/fructose, white vinegar, salt, spice extractives.... no good??? i bought the stuff to make my own, so i could easily do that when i go home if i need to.

[tracyc]

Georgiana- the chicken breast is skinless, but it's a cordon bleu...real chicken breast, not processed, no batter,breading etc...it has chicken with spinach and ricotta cheese in the middle. box says 4 grams of carbs... there are no additives, i bought it directly from elmira poultry plant. no sugars, no sweeteners etc. no preservatives. i will keep in mind though to always fry or baste my chicken breast with oil since i have a box of boneless skinless. I made some of those quiche's in a muffin pan the night before..that's what i ended up having for breakfast today..it had a piece of bacon, and broccoli and onion in it. i put a bit of cream of tartar in them to give them fluffiness...i assumed this was ok since it's in other recipes for induction..? will try my next batch with the whipping cream i bought instead of CoT. i put 130-190 g of protein..in my book of knowledge!! I do exercise alot actually..well, i think i do. i do 45 mins to an hour of the wii fit every night...step class, hula hooping, the maraton (mostly cardio, my heart is pounding and im sweating and my daughter runs and gets me water so i don't have to stop!! lol, it's cute) but i will keep closer to 130. is this site ok for grams Protein - High-Protein Foods and Amount of Protein in Each Food or is there a better one you suggest? judging by what this says, you're right, im not eating enough..i can't believe it, im not eating enough..and that's probably the reason i've failed on diets so many times.

[RosieC]

Originally Posted by tracyc

3 carb per tablespoon... just called my husband at home, he said ingredients are tomato paste, water, glucose/fructose, white vinegar, salt, spice extractives.... no good??? i bought the stuff to make my own, so i could easily do that when i go home if i need to.

Glucose/fructose are fancy names for sugar ... don't eat anything that has those on the ingredients list

Originally Posted by tracyc

I read on someones blog about the first two weeks not always being so much about staying on track as it is to work out the kinks for alot of people who make honest mistakes as we get used to the program.

This rang SO true for me. I think I just about got it all straight by the end of the second week. People on this site will certainly help straighten you out. It can be frustrating at times but keep asking and you will be glad when your cravings stop as if by magic

[Elizellen]

It looks as if you are really getting the hang of induction, Tracy
Well done for asking the necessary questions to get things straight in your mind

[Georgiana]

Originally Posted by tracyc

it has chicken with spinach and ricotta cheese in the middle.

Did you check the ingredients?

Ricotta cheese is not allowed on Induction. It is a fresh cheese... so OWL Rung 2.

i put a bit of cream of tartar in them to give them fluffiness...i assumed this was ok since it's in other recipes for induction..?

Cream of tartar is fine.

is this site ok for grams Protein - High-Protein Foods and Amount of Protein in Each Food or is there a better one you suggest?

I would check the numbers against FitDay. What are you using to track your foods? FitDay displays grams of fat, protein, etc. Your fat intake should be 60-70%.

i can't believe it, im not eating enough..and that's probably the reason i've failed on diets so many times.

Many people do this and they end up getting really hungry and binging on something carby. Ketosis has an appetite suppressant effect... so sometimes you will need to eat even when not hungry.

[tracyc]

<Well done for asking the necessary questions to get things straight in your mind >

thanks...i feel like such a pain in the butt. however i figure if people are willing to answer, then i'll keep asking until they stop lol.

this has definatley been an informative and helpful site

<<Ricotta cheese is not allowed on Induction. It is a fresh cheese... so OWL Rung 2.>>

ok, im off to buy the ham and swiss!!! lol. yes i checked the ingredients, litterally...chicken breast, ham, swiss cheese/(ricotta in the case of the ones i bought) and salt. they tumble the chicken breasts in the salt as a natural preservative- elmira poultry is the actual chicken plant where they get the chickens and make whatever they make and then ship to stores. They are a supplier. so the staff is knowledgable