Just started, and need some help on a regiment.

[zed]

Hello,
My name is Zack. I am a 23 rear old man, 6 feet tall and currently weight 220 lbs. I'm new at this and would like some help on a regiment. I am verry determined to reach my goal of 160lbs. I need a breakfast, lunch, dinner List to follow so I can make a scheduled regiment or else I will not follow it. I am the kind of guy that needs something written down to follow for each meal or I will just do whats easy. Any help would be appreciated.
Thanks,
Zack

[imagood1]

Welcome to the Atkins Board Zach.

There is no "menu" set in stone - you should look at the acceptable food list and find foods you like and will eat. Atkins isn't like a "Jenny Craig" or "Weight Watcher" diet where they tell you what to eat, when to eat it and deliver it to your door - it's about personal choices and learning to change your views on food - not eating just to eat, but eating to fuel your body.

Make a copy of this list (What foods can be eaten on Induction?)(What foods can be eaten on Induction?)http://www.atkinsdietbulletinboard.com/forums/atkins-low-carb-dieting-faqs/6781-what-foods-can-eaten-induction.html and take it with you when you go to the store. If a food isn’t listed on the acceptable food list don’t eat it. Learn to read the label on all foods you buy - don’t just look at the “carb” number look at the ingredients list of everything and check the ingredients against your list. Just because it says "low carb" doesn't mean you can eat it. Also check for hidden sugars (learn the names used in place of the word “sugar”).

As a suggestion to you, breakfast doesn't have to be eggs - many people eat pork chops and a salad, or chicken wrapped in a lettuce leaf or leftovers from the day before. Like I said, it's a personal choice what you eat and when. Make sure you eat 2 cups loosly packed "salad" vegetables and 1 cup of veggies from the "other vegetables" list daily.

Have you read the book? The 2002 Dr. Atkins New Diet Revolution (DANDR) is the book we follow here. It would be a helpful for you to have a copy of the book to refer to (www.amazon.com or www.half.com have inexpensive copies). At the top of the induction page you’ll find a condensed version of the book - (Atkins Diet Induction FAQs)(Atkins Diet Induction FAQs)http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/77558-atkins-diet-induction-faqs.html

Make sure you drink a minimum of 64 ounces of pure water (nothing added), exercise starting today and taking a multi-vitamin without iron (you should get enough iron with the foods you are eating on Atkins).

Check all around the board for everything there is to, there is a challenge section with both exercise and non exercise challenges, Rate My Menu for help with your food, journaling – something for everyone.

The recipe sites are helpful for meal planning – just make sure you use Induction Recipes to begin with.
http://www.genaw.com/lowcarb/menus.html (Linda’s)
(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 recipes)
(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 (Induction Recipe Basics)

If you need anything we’re here to help you!! Good luck to you!

[FLdoodette]

Hi, Zack, and welcome to the fold! Take it one day at a time and celebrate mini-goals; those little goals add up

[kaylasgram]

Zack ~ Hello & Welcome To Atkins & The Forum !!!

I have lost a Wonderful 53.8 pounds & 8 clothes sizes since starting 1/1/09 & beileve me, if I can do this at almost 47y/o with a limited ability to exercise do to having Lupus you can do this tooooo!!!

I can Thankfully say that since 5/15/09 My Dr has taken me off my High Blood Pressure & Type II Diabetes Meds. Iam now using Natural Whole Food's as my only needed control !!!

We have have alot going on around here 24/7 it may be sharing our stories or giving & reciving information & we have a lot of fun in the process !!!
Below I have listed a Link for you with a lot of good information that I have found very helpful & I put it together all in one place to you get started along your way on your Atkins journey !!!

("Some Helpful Hints For Those New To Atkins" {revised})http://www.atkinsdietbulletinboard.com/forums/atkins-diet-14-day-induction/77935-some-helpful-hints-those-new-atkins-revised.html

Quick List Of Low Carb Vegetables From 1 net carb to 10 net carbs All In
One Place!!

http://community.atkins.com/discussions/viewTopic/p/topicId/3540806/Quick_List_Of_Low_Ca.htm?webPageId=1000242

Please feel free to join~in with us any time & post away with questions, comments, your stories or anything at all & most important keep us posted of your progress !!!

~Cindi~

[SweetCher]

Hi Zach,

I just wanted to stop by and welcome you to the

Congratulations on taking this healthy step towards for your health.
You'll love it here. It's a great place for support!

[mizski]

Hi Zack! Induction meals are pretty easy: Print out the acceptable foods list that Carole (imagood1) gave you and just pick foods from that.

Roughly translated that means:

At each meal have some kind of protein (eggs, chicken, beef, pork, etc.) and some veggies and some kind of fat (butter, olive oil to cook things in or salad dressing for your salad).

If you could post some typical meals that you used to have or what you like to eat, then we could come up with better menu suggestions.

[chinadoll]

Zack, my son is in college on Atkins. He is a lazy cook and a busy guy. He is also OK with not having a lot of variety. Here is his Induction menu:

Breakfast:
3 eggs, escambled, over easy or as omelet with cheese
3 strips bacon or 3 turkey sausages
decaf with cream

Lunch:
2 hotdogs no bun OR 2 hamburgers no bun OR a can of tuna salad with 2 T mayo
1 cup lettuce with cucumber, radish, or other allowed veggies and blue cheese dressing

SNACK
a couple of non breaded Buffalo wings OR American cheese slices microwaved til crisp OR cream cheese on celery

DINNER
6 ounces of a protein--chicken, beef, pork, etc
1 cup of green beans or broccoli or asparagus
1cup lettuce along with cucumber, radish and oil and vinegar or blue cheese dressing

SNACK
pork rinds for crunch

100 ounces water daily

[liv]

Zack are you hanging in there? Let us know how it is going