26 days on Atkins - struggling to lose weight (Please review my menu!!)

[tash79]

Ok I have posted in other forums on this site but haven't had much luck figuring out whats going wrong...so I'm hoping you guys can help me pin point exactly what the problem is....I'm worried Atkins just isn't for my body type.

Have been on induction for nearly a month (3.5 weeks in Ketosis)

Breakfast:
2 x Eggs with a slice of cheese or 2 x eggs with cheese and a slice or ham.
1 x Peppermint tea.

Lunch:
Most of the time I make up a batch of Lindas "Burger Scramble Florentine" and take it to work for lunch (one serve)- Recipe here >>> Linda's Low Carb Menus & Recipes
or
Slices of chicken Breast, small salad of Lettuce leaves, cucumber (about 3 slices) red onion (about 3 small rings) Fetta (about 4 cubes) and a drizzle of olive oil.

Snack - 2 Cheddar Slices (about 3 oz)

Dinner will be either Steak or Chicken & Vegetables (Cauliflower mash - 1/2 cup and broccoli - half a cup) or a similar salad to my lunch.
Or
Prawns (shrimp) with Broccoli (1/2 cup) Red Peppers (1/2 cup) Garlic & Cream (about 3 tablespoons)
I know this last one is a little too much cream but I only have it once a week.

Occasionally have a decaf coffee with 1 splenda and a tablespoon of cream.

I also have pork rinds as a snack about once a week (half a pack 37.5 gms) - the pack says it has 2 grams of Carbs.

What am I doing wrong??
Too much cheese? Too much cream??
Should I cut these out for awhile?

[Minofex1]

Hello, Tash29!

Let me see if I can shed a little light on your situation. First things first, have you read Dr. Atkins New Diet Revolution (DANDR around here), the 2002 edition? If not, please get a copy and read it cover to cover. It is an extremely easy read and enjoyable.

Second, have you looked at the carb content on all the food you have eaten? I ask this because the lettuce, cauliflower, broccoli and slices have carbs. My concern regarding the cheese is that it may be the processed, pasteurized version which does contain some carbs. Read the label to be certain. If you use block cheese and not processed, there should be a difference in the carb count. In DANDR, there are certain cheeses which are not acceptable during induction.

Okay. Now let’s move on to one aspect of this WOL that is stressed by Dr. Aktins. EXERCISE. As he put it, “exercise is non-negotiable”! I bring this up because I did not notice any mention of physical activity in your post. Even though nutrition is 70% of the picture, the remaining 30% has physical activity in it. If you are not engaging is vigorous activity of some sort, you may want to consider doing this. Forms of this include taking walks, using the stairs instead of elevators and just getting more active.

Lastly, I ripped some information from a great post made by one of the senior members on the ADBB. I think it will be beneficial to you to get you refocused on the Induction phase and bring about even greater success.

Before you begin:

1. Read Dr. Atkins New Diet Revolution, 2002 edition.
At the very least, read chapters 10 through 14. These chapters tell you how to do the diet, what to expect, and why the first 14 days are so important.

ADBB uses DANDR 2002 as its reference. Granted there are other publications by Atkins Nutritionals, Inc. but we like to do the diet as it was written by Dr. Robert C. Atkins because in our collective experience Dr. Atkins' diet is more effective than Atkins Nutritionals, Inc's version.

2. See your physician.
Dr. Atkins recommended this himself. See your physician for a complete physical exam, including blood tests before beginning this or any other diet and exercise program.

Also take the Blood Sugar Symptom Test found in the book.

3. Make a commitment.
Commit yourself to giving the 14 day Induction a fair shot. If you can't commit yourself to 14 days of following rules and eating the foods listed in the acceptable foods list, this diet might not be for you.

4. Prepare your kitchen
If it's not on the list, remove it from your home. If you live with people who aren't on a low carb diet, then put your food(s) in areas separate from theirs. Also make sure you have low carb snacks available to you at all times, in case you get hungry.

5. Recruit your family and friends.
You are about to embark on a completely new lifestyle. Getting the support of your family and friends will help you through this. Be frank with them and tell them your intentions and that this is very important to you. If they have any doubts about this diet, ask them to read the book because knowledge is power.

6. Keep the Induction Rules and Foods List handy.
Make two copies of these documents: keep one on your refrigerator at home and keep the other one on your person at all times. This will save you a lot of guesswork and worry when eating out or grocery shopping.

The Rules of Induction can be found here:
(What are the Rules of Induction?)What are the Rules of Induction?

The Induction Acceptable Foods List can be found here:
(What foods can be eaten on Induction?)What foods can be eaten on Induction?

7. Read the entire label, including the ingredients.
Some foods have little carbs, but contain things like hydrogenated oils (trans fats) and sugar, which makes them unacceptable for Induction.

8. Keep a food diary
It is of utmost importance to keep track of your daily carbohydrate intake to make sure you are not exceeding 20 net carbohydrates daily.

Some people keep a notebook journal. Others like to track their progress online.

Here are some resources:
An Atkins spreadsheet:
http://www.atkinsdietbulletinboard.c...ead.php?t=4570

http://www.fitday.com ---This is a free online service (registration required) that allows you to input your foods, track your exercise, etc.

Carbohydrate Counters:
http://www.atkins.com ---The Atkins site has a downloadable Carb Counter.
http://www.calorieking.com ---This site has nutritional information for most foods and beverages.
http://www.nal.usda.gov/fnic/foodcomp/search/ ---This is the United States Department of Agriculture Nutrition Database.

9. Exercise
According to Dr. Atkins "exercise is non-negotiable"! So get moving. Begin according to your level of fitness. Visit the Exercise Forum.

10. Vitamin Supplements
These are also recommended by Dr. Atkins because many of us have poor nutrition and we need extra nutrients. Visit the Vita-Nutrient Forum.

11. Weigh AND Measure Yourself on Day 1

Make sure you weigh and measure yourself before you begin this diet. Contrary to what we are lead to believe, the scale isn't the best tool for measuring weight loss (fat loss). It doesn't tell you how much muscle you gained. It doesn't tell you how much water weight you gained or lost. It doesn't tell you that you will fit into that pair of jeans.

Tips for weighing:
a. Weigh yourself at the same time of day under the same conditions. You can weigh "more" after a meal or after you drink water or you can weigh "less" after you exercise or have a bowel movement. So pick a time and stick to it. Likewise, clothing can also add on "pounds". So if you choose to weigh yourself wearing clothes, make sure you are wearing the same clothing or nearly the same clothing.

b. Use the same scale. Scales differ slightly. So the scale in your doctor's office or at the gym might have you weighing more or less than the scale in your bathroom.

Tips for measuring:
a. You can measure whatever body areas you want: chest, waist, hips, thighs, upper arm, wrists and ankles. To make the measuring easier, you body landmarks like your belly button or a mole or scar, to guide your tape measure placement. For chest measurement, women can either measure under their armpits and/or under their breasts.

b. Don't "pull" on the measuring tape because that will give you a false reading (and stretch the tape). The tape should be snug, but not tight.

c. Don't suck in to make yourself smaller. Again, that will give you a false measurement.

Measuring tapes can be purchased at craft stores (the sewing section) for under $5.00. If you can't find one, you can use a piece of string. Just mark that string with a marker pen to indicate your "start" points". Or if you have an old belt, you can use that too.

Another good "measuring tool" is your clothing. Non-stretchy clothing like a dress shirt, jeans, or dress is the best thing to use. Stretchy fabric (like t-shirts or anything with spandex) will conform to your body as you shrink so you might not see the results. Try on this article of clothing periodically to see how you are losing inches.

I wish you the best and continued success! You can do and I know you WILL!

Regards,
- Minofex1

[tash79]

Hi Minofex,

I have noticed a few people taking about the 2002 edition of the book...I have read Dr Atkins NEW Diet revolution, I assume this is the 2nd version hence the NEW in the title? (I'm not at home at the moment so cant check)

I am quite strict on the amount of broccoli I eat (for example) having only a couple of pieces and read the lables of the cheese I eat so I know I am eating the right ones (hard cheddar, the block kind that you cut yourself etc)

Last but not least, I go for brisk walks for half an hour to 40 mins about 3 times per week...occasionally throwing in a pilates session....it's not a lot but it is something (hopefully enough???)

I was hoping someone could add up my carbs to see if they come up with the same amount as me.

I'm thinking I will give it another 2 weeks then change diets to maybe the South Beach diet.....6 weeks should be plenty of time to see some sort of result.

[liv]

Looking at your height and weight you are already within "healthy" range. I am not saying that it would not be fine for you to lose some if that is your preference, I am saying just when we get into those healthier weights and we try to lose with Atkins it is not going to be quick. I think your idea of continuing longer and see it good. I would also try (after doing the induction thing) to add more healthy carbs and see if you just happen to be the person who need more carbs.

Exercise would be great for you and some toning would help change your appearance. Have you tried weights? Give it a shot - you may like it. (It has done wonders for me)

I think you menu looked good. I kind of wondered a bit about salt - but that is a minor thing

[Elizellen]

As liv suggested, if your body is close to what it thinks is a good weight for you it might take time for those last pesky pounds to go.

We have had members with maybe 20 pounds or so to lose who lost nothing in the first few weeks but started up the OWL ladder and did reach their goal weight, so all is not lost

Maybe you need to do the same, but instead of using weightloss as an indication of results think of using inches lost and the blood sugar symptoms listed in DANDR as a guide as to whether adding different foods is affecting your body adversely.