New to Forum and Atkins

[amba35]

Hello All,

My name is Amber (call me amba) and I started Atkins on Sunday. My weight 2 weeks ago was 190 and Sunday I was 181 so I lost some of my post vacation weight. I am new to all this and I have not read the book although I plan to. Please any suggestions on what to eat, what not eat, etc. I have been eating a lot of eggs (hard boiled), american cheese slices, turkey bacon (I do not eat pork/shellfish) and lots of chicken. But it gets boring. I also eat salad every day. I need some help and advice please!!

amba

[sham]

Hi Amba why dont you look at the inductionn recipes on the site.You maybe want to try something new from there?

[amba35]

Thank you for the advice. There is so much on this website I just don't know where to start, lol. So I will start there as I read thru the forums!

[Georgiana]

Welcome to ADBB!

Originally Posted by amba35

Please any suggestions on what to eat, what not eat, etc.

The Acceptable Foods List for Induction: http://www.atkinsdietbulletinboard.c...induction.html (What foods can be eaten on Induction?).

american cheese slices

Heavily processed cheese... often has added whey (which would only make it "legal" for OWL Rung 2)... not a good option. Atkins is about eating minimally-processed foods.

lots of chicken.

How much is "lots"? What kind of chicken? Was it with or without skin? How did you cook it?

I also eat salad every day.

How big is this salad? What's in it?

Are you counting your net carbs? You can use FitDay to do this: FitDay - Free Weight Loss and Diet Journal

You can find recipes here: Atkins Food and Recipes - Atkins Diet
And here: Linda's Low Carb Menus & Recipes - Home

[chinadoll]

Hi Amba, I see you already have some great places to start so I will just say welcome to ADBB

[amba35]

Wow Thanks to everyone. Georgiana all your questions made my head spin, lol! Umm...they are just american cheese slices. So I am not sure what acceptable cheese would be. I usually eat about 1/2-1 cup of salad per day and it is usually just iceberg w/mushrooms in it and green peppers. I usually put a little caesar dressing on it. The chicken is breast (always skinless) and I usually just broil it with lemon pepper seasoning on it. That's about it. I will read thru the list but is any of the things I've just listed ok or not ok? And again, thanks to everyone for your help and support. I have a hubby and 2 small children and doing this alone is so hard!

[amba35]

Oh I forgot...when I say lots of chicken, I usually mean a med-large size chicken breast or 2 per day. no more than 2 though. Today I ate 1 over the course of the day. And it was a medium size piece.

[chinadoll]

Amba, based on what you wrote it looks like you need some more fat in your diet and a much wider variety of veggies in order to get proper nutrition. Iceberg is the least nutritious lettuce of all. Go for spinach, romaine, boston, anything darker and greener. Add cucumber, peppers, radish, tomato-- lots of nutrients like lycopene and potassium and vitamin A in other veggies.

You need about 1500 cals a day minimum. Breast without skin are not providing any fat so if you use them, add a fatty sauce like olive oil-garlic-parmesan or a mayonnaise or pesto. For fish, Hollandaise or lemon butter is nice. Or fry up some onion and pepper to go with the meat and don't drain all the oil off.

[Georgiana]

Originally Posted by amba35

Umm...they are just american cheese slices. So I am not sure what acceptable cheese would be.

Cheddar, mozzarella, Gouda, Brie, Camembert, Roquefort, Swiss, cream cheese, Gruyere, Limburger, Munster, Colby, Monterey Jack, etc.

I usually eat about 1/2-1 cup of salad per day and it is usually just iceberg w/mushrooms in it and green peppers.

Since most (more than half) of your net carbs during Induction should be coming from vegetables, undereating vegetables can make your diet nutritionally bankrupt. This does not help your weight loss, nor does it help your health.

Without knowing how many eggs you are eating, I believe you are undereating calories. That, coupled with a diet low in vitamins, minerals, essential amino acids, essential fatty acids, fiber, etc., can slow down your metabolism.

The chicken is breast (always skinless) and I usually just broil it with lemon pepper seasoning on it.

Atkins is a high fat diet, not high protein. Excess protein can be converted to glucose and thus interfere with weight loss.

Do yourself a favor and buy the book --- Dr. Atkins' New Diet Revolution (2002). You will need it in order to succeed on Atkins.

[imagood1]

the 2002 DANDR book is the edition we follow on this site. So you know what you are doing, and are following the plan correctly it's best to get a copy ASAP and read it. Get enough pure water in daily (64oz is recommended), exercise and take a non-iron multivitamin.

The new challenges will be starting in the next few days -- check them out and join a couple that interest you.

Don't forget to eat enough vegetables (check the acceptable food 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) - 2 cups from the first list and 1 cup from the 2nd list daily. Rules of Induction: (What are the Rules of Induction?)http://www.atkinsdietbulletinboard.c...induction.html (What are the Rules of Induction?)

I use brick cheeses (cheddar, mozzeralla, etc) and grate the cheese because the shredded cheeses in the stores have potato starch on them to keep the cheese from sticking (potato starch isn't allowed so this cheese isn't allowed). I do buy Deli Deluxe Cheese slices (not Kraft American Cheese)and cut them into 4 equal slices then microwave them on parchment paper in the microwave....it's my cheese cracker to eat dip on or to eat with my soup. They are also good snacks when you want something quick.


Make sure you are measuring and weighing everything. I use the free program www.FitDay.com to keep track of my net carbs for the day and to make sure I'm getting enough vegetables, fats. etc in - without it I would be lost.

The recipe sites will help keep you from eating the same thing over and over:

Recipe Sites

http://www.genaw.com/lowcarb/menus.html (Linda’s)
(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)
(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# (additional induction recipes)

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