Salt, Cheese and Other Strange Things

[Chroma]

I have a number of neophyte (Induction week 2) questions …would appreciate a couple words from any and all Atkins Gurus!!

1. I have some concern about the amount of salt in a number of foods such as bacon and, surprisingly, cheese. Is this something to worry about?
2. What would be a normal weight loss range during induction?
3. I’ve found that bacon and eggs every morning quickly becomes boring. I occasionally have what is a standard middle eastern breakfast that consist of two hard boiled eggs, fetta cheese and black olives…is this OK for induction or do I need more fat included? I have a reasonable amount of fat in other meals.
4. Can I stay on induction beyond the normal two weeks?
5. What about the number of eggs eaten…isn’t there a limit to the number of eggs you can safely eat?
6. What is the problem with iron in vitamins?

Thanx folks

[Georgiana]

First of all, you need to read the book. The one we go by here is Dr. Atkins' New Diet Revolution (2002).

Originally Posted by Chroma

I have a number of neophyte (Induction week 2) questions …would appreciate a couple words from any and all Atkins Gurus!!

1. I have some concern about the amount of salt in a number of foods such as bacon and, surprisingly, cheese. Is this something to worry about?

Depends how salt sensitive you are, how much bacon and cheese you eat, and how much salt you use in cooking. But eating some bacon and a few ounces of cheese should be okay for most people.

What would be a normal weight loss range during induction?

From our experience here, during Induction most people lose 5-10% of the weight they need to lose. You can determine your degree of metabolic resistance based on your Induction weight loss using the charts in DANDR (Ch. 12, I think... I don't have the book with me).

I’ve found that bacon and eggs every morning quickly becomes boring. I occasionally have what is a standard middle eastern breakfast that consist of two hard boiled eggs, fetta cheese and black olives…is this OK for induction or do I need more fat included? I have a reasonable amount of fat in other meals.

Without amounts, it's hard to say. But it doesn't look bad. Your meals should be high fat, moderate protein, low carbohydrate. During the Induction phase, the percentages you aim for are 65% fat, 30% protein, 5% carbs. Also spread your veggies throughout the day.

Can I stay on induction beyond the normal two weeks?

You may, but it might be more appropriate not to. Dr. Atkins wrote that people with a high metabolic resistance can benefit from a longer Induction because it gives them time to correct for metabolic imbalances. You might also choose to do Induction if you have a lot of weight to lose. But otherwise it is better to move to OWL. This is explained in more detail in Ch. 13 of DANDR, and you need to read that chapter to be able to take a decision for yourself.

What about the number of eggs eaten…isn’t there a limit to the number of eggs you can safely eat?

There is no such number. You are the one who decides how many eggs you want to eat. Just keep in mind that over half of your net carbs should come from vegetables (eggs have carbs).

What is the problem with iron in vitamins?

Many foods that we are allowed to eat on Atkins are high in iron, which is why Dr. Atkins recommended an iron-free multivitamin (too much iron can be dangerous). But you might be a poor iron-absorber or, if you are a woman, lose a lot of iron during your period, in which case iron supplementation might be necessary. It is an issue you need to discuss with your doctor.

[liv]

Hi Chroma.
G has you covered. I just wanted to say hi.

[DarlingBri]

The fabulous Georgiana has you covered and I'm very much NOT a guru but I'll add anything I think might be useful to you.

I have some concern about the amount of salt in a number of foods such as bacon and, surprisingly, cheese. Is this something to worry about?

Most of us previously ate a good old share of processed foods. Virtually all processed foods have salt added, even things you would never consider, like I dunno... tomato puree.

My feeling is that by switching to cooking whole foods (cooking from scratch) and eating no take-ways, deliveries, etc, I am getting vastly LESS salt than I was. I add very little table salt to any of my Atkins foods, whereas I previously ate a lot.

I’ve found that bacon and eggs every morning quickly becomes boring.

I hear you. I had half an avocado, half a tin of tuna, and an oil and vinegar dressing for breakfast today. Yesterday I had eggs, but two days ago I had rolled up turkey slices with mayo and shredded cheeses.

For my other half I make eggs with smoked salmon or eggs with smoked mackerel (and I must love him because dear God, the smell...) or eggs with - honestly - a hamburger. Nobody gets a prize for Perfect Breakfast Menu but you do get a prize for reaching Goal!

What about the number of eggs eaten…isn’t there a limit to the number of eggs you can safely eat?

There is nothing magically wonderful or specially evil about eggs. They have a lot of fat - like 10g an egg - but that's fine. Induction is high fat, medium protein, low carb diet and your aim is 65% of your daily intake in fat. You need to get that fat from somewhere, and eggs are a convenient source, but you can make decisions about your sources.

If you're using FitDay, it's very helpful for this.

[Chroma]

Thanx for the advice all you good gurus!! Much appreciated...week 2 weight check in two days...I'll see how we're goin' !!

Peter

[chauber]

Another thing about the salt intake...it makes you want to drink more water. Actually, I have found Induction makes me feel parched even on the days that I drink 150 ounces of water. According to the book, the water helps hydrate our bodies, avoid constipation, and flush out the by-products of burning fat (page 124).