Extended induction, menu posted plz help

[kiskeya]

I'm on day 15 and I've only lost 9 lbs. I wanted to share my menu w/ y'all to know if I'm doing something wrong or if need to improve on others.

Breakfast
3 eggs scrambled w, 1 slice cheese
1 cup spinash or lettuce

Lunch
6-10 pieces of chicken wings not breaded

Dinner
Tuna salad or shrimp w/ broccoli
or fried pork w/ lettuce

I drink water, diet sprite and 1 diet jello ( 10 cal) I also snack on 2 slices of ham w/ 1 cheese

What do you think? I need to lose over 100 lbs, 9lbs seems so little in comparison
Thanks

[blueberrylady]

Welcome to the board, Kiskeya!

Your menu looks pretty good. You are getting your veggies and not too much cheese.

Are you drinking a lot of water because you should be. Maybe you are eating too much salt and are retaining water. And sometimes it helps to move up to rung 1 because it sometimes speeds things up.

Check out the Century Club because they may have people there with the same problem.

[kiskeya]

Thanks. you're right w/ the water cauz I'm really not drinking enough. Maybe that will make a difference in how fast I lose. I feel like 9 lbs is such a low number.

[Georgiana]

Originally Posted by kiskeya

Breakfast
3 eggs scrambled w, 1 slice cheese
1 cup spinash or lettuce

Lunch
6-10 pieces of chicken wings not breaded

Dinner
Tuna salad or shrimp w/ broccoli
or fried pork w/ lettuce

I drink water, diet sprite and 1 diet jello ( 10 cal) I also snack on 2 slices of ham w/ 1 cheese

What do you think? I need to lose over 100 lbs, 9lbs seems so little in comparison
Thanks

Vegetables. You should be eating 3 cups per day, with maximum 1 cup coming from those on the "Other Vegetables" list. Spinach and broccoli are both on this list, so you are eating over 1 cup. I don't know whether your total is 3 cups.

If Diet Sprite is sweetened with aspartame, you should avoid it. Aspartame is known to trigger cravings and stall weight loss for many folks, which is why Dr. Atkins recommended avoiding it whenever possible. Same for the Jell-O, which has aspartame.

Check whether there is any form of sugar (e.g. dextrose) in the ham.

Originally Posted by kiskeya

Thanks. you're right w/ the water cauz I'm really not drinking enough. Maybe that will make a difference in how fast I lose. I feel like 9 lbs is such a low number.

During Induction, one should expect to lose 5-10% of the weight. So if you have 137 lbs to lose, 9 lbs is 6.6%. You can determine your degree of metabolic resistance using the table on page 158 of DANDR.

You should drink quite a lot of water. As a rule of thumb, 64 oz plus another 8 oz for every 25 lbs you have to lose -- for you this means 108 oz. Others say you should drink half of your weight in ounces, so for you that would be about 150 oz. Whichever "rule" you follow, the more you weigh the more water you need.

[kiskeya]

I actually thought I was eating too little vegetables, I don't have a full a anything, just a little bit. But I do have some onions and yellow pepper w/ most my meals. SO maybe it's that. Also, I don't think I can ever drink 105 oz of plain water. You can tell I'm not a big fan lol! But I'm gonna try, I had no idea I needed to drink that much. I guess my 2 can of diet soda don't count toward that 105 oz of liquid. I forgot to mention that I also have 5 pieces of trident gum a day, is that a big no-no? Thanks for your input

[Georgiana]

Diet sodas do not count towards your water intake. What counts is simply water (mineral water, spring water, tap water, etc).

I did not say you were eating too many cups of vegetables. You are eating too many from the "Other Vegetables" list if you are having 1 cup of spinach and some broccoli in the same day. So you should be eating less of these and more from the "Salad Vegetables" list. The total has to be 3 cups every day during Induction.

Chewing gum, if sugar-free, is sweetened with sugar alcohols. If you don't get diarrhea from consuming them, then it means that your body is metabolizing most of the sugar alcohols. Thus, you should be counting them towards your net carbs.

You are over the sweetener limit (three servings), btw. Two cans of diet soda and five pieces of chewing gum add up to more than three servings of sweetener.

Something else I forgot to mention about vegetables. Most of your net carbs should come from them, but this cannot happen if you are having about 10 g net carbs from the chewing gum, 2 g from cheese, another 1-2 g from eggs.

My advice would be to ditch the chewing gum, diet sodas and Jell-O cups, and instead eat real, nutritious food. Not only will your figure benefit from this, but also your health.

[kiskeya]

I might not be able to quit cold turkey, so baby steps it is. Starting today I'm doing away w/ the gum and one soda. But I'm keeping my jello cup, that's my little reward . Thanks a lot. I'll be posting new in results in two weeks, hopefully we'll see some improvement!
Thanks again

[bikinidreams]

FIRST OF ALL- 9 pounds if great!!!

I never eat meat at meal times without a load of green veggies. Have a salad with your wings at lunch. Drink that water! And as other posted said, I'd avoid artificial sweeteners... you'll be healthier and lighter in the mean time. Hang in there!

[DieterJane]

You've probably already thought of this, but if the chicken wings are already prepared, check the ingredients. They often will add sugar, flour and other nasty stuff into the seasoning. But, hey, 9 pounds actually a huge amount of weight! Try lifting a watermelon, bowling ball, or something you know weights about that much. It's really quite a bit! Don't forget to celebrate how much you've lost in what is really a relatively small amount of time.

[not2late]

In addition to what others have written, stop using food as a reward. Part of Atkins is also developing good food habits. Using food as a reward is bad because it reinforces the ideas that "I've been good, so I can eat this chocolate cake." or "I've had a bad day....I HAVE to eat this entire pizza."

So stop using food as a reward----break all the bad food habits you've acquired during your lifetime and adopt new healthier ones.