Good morning!

I wanted to share my meal plan today. I am in induction, and it is my first day.

Breakfast-sausage patty and LC yogurt (3g carbs)

Snack-Ham, olive and cream cheese roll ups.

Lunch- I brought pepperoni, cajun roast beef and Chedder cheese

Snack-broccoli, califlower

Dinner-grilled Chicken brest, green beans

What do you guys think? Don't want to be doing this wrong already. I did read my book, but it is a little confusing. I am used to ww. I feel like all this stuff is okay, because it is in the book. The portion sizes are within the range. Am I missing something?

Missi

I think that for the purposes of induction you need to clean clean clean up what you eat. Low carb products are a no no. You should be having no dairy for a minimum of two weeks and that includes yoghurt. I learned the heard when I first started nothing happened and that is because I wasn't keeping to STRICTLY what the books says.

Avoid pepperoni and other sodium loaded products, do not buy meat already seasoned such as the cajun roast beef. Keep to 4-6 ounces of plain meat/polutry per meal. Your dinner sounds perfect although you do not mention sizes. Green beans are about 3 carbs per 100g I think. A more suitable menu based on yours should look like this:

Breakfast
sausage patty and some eggs (check the sausage patty does not contain ANY sugar) I stick to plain meats, you have to be careful with sausage

Snack
Ham, olive and cream cheese roll ups (check the ham has no sugar added)

Lunch
Roast beef slices with cheddar cheese and you need SALAD, I would add at least two cups of lettuce here or one cup of lettuce and one cup of spinach mixed up with a couple of sliced radishes

Snack
broccoli, califlower (you don't specify amounts)

Dinner
grilled Chicken breast, green beans (this is good although you could do with adding more green and trying to make things a bit more exciting or it will get boring, I always make an effort with dinner)

__________________
DANDR

Starting weight: 196 lbs
Current weight: 149 lbs
Goal weight: 130 lbs

The only things i would say are:

1) Yogurt is not allowed in induction, even the low carb kind. I think it is beacuse it does have a little sugar from the milk, and you are trying to detox from sugar during induction.

2) Careful of flavored roast beefs and other meats that are flavored--they often contain sugars, just read the label

3) MAke sure your veggie portions are at least a cup each.

This doesn't seem like much food to me. I got very hungry on the first few days of induction, so I just kept snacking on the legal stuff. That went away after I kicked over into ketosis--the appetite subsided.

Good luck to you!!

__________________
Renee
1/19/04
261/220/160
41 lbs off
60 lbs to goal



Race to 199 Challenge
Labor Day Challenge: Focusing on the Journey
Personal Goal: 199 by 12/31/05

Definitely add a green salad--mixed dark leafies, spinach, a few other legal veggies chopped in. Sprinkle on a spoonful of ground flaxseed (Bob's Red Mill is often found in the health section of a regular grocery store.) This extra fiber will make your system very happy.

Adding some good fats to your menu (regular mayonnaise, butter, regular salad commercial dressings with NO SUGAR in them--Caesar is my fave, olive oil for grilling) helps you feel satisfied.

__________________
Barb L.
Atkins since Jan 2003
Maintenance as of 4/05


My Fitday Journal

Hi Missi,
Welcome to LCE
Al has you pointed in the right direction The only dairy that's acceptable during Atkins Induction is heavy cream, cheese, and butter; cream cheese falls under the cheese catagory in DANDR.
Also, veggies are limited to 3 servings aday; that being said, I don't get all up in arms if a person *needs* a little extra food in the form of a tossed green salad, extra broccoli, etc. Yes, do try and avoid the high sodium processed meats and processed cheeses. So basically your induction menu should look similar to this:
2 egg omlet with some sauteed veggies tossed in and topped with a little cheese; or if you need something fast, try a couple boiled eggs, with a string cheese.
Lunch: could be 2 c tossed salad topped with diced chicken breast, can of tuna, drained, an ounce or so of cheese, and FULL FAT low carb salad dressing, or even a chicken caesar salad.
Snack; raw cut up veggies in some ranch dip OR a string cheese
Dinner could be: steak, chicken breast, salmon, shrimp, pork loin...any meat you are fond of, and 1 C of veggies...steamed broccoli, cauli, green beans, zucchini, peppers, mushrooms etc. See acceptable veggie list on pg 125 of DANDR.
If the sweet tooth is there, mix a little splenda with some cream cheese and a touch of extract, or have a serving of sf jello. Have fun with your food, be creative to avoid boredom, drink you water, add in exercise when you are able, and keep a food journal/diary. I know this sounds like a LOT to deal with, but take it one meal at a time, one day at a time....you'll get there

Post often and let us know how you are doing.
HTH

__________________
~~~~
Shelley
~~~~

Visit Kassie's Korner



Life deserves a treat now and again, but life also deserves being healthy[with required disipline] to make it worth living!

Thanks, guys!

I will definitly steer clear of the yogurt. The book I have doesn't clearly distinguish between induction and maintainence.

The brocolli and califlower are about 3g. I will have my salad with dinner tonight. I bought the stuff and forgot to bring it for lunch.

Any other tips on induction? I really appreciate it. I have the book, but like I said, I am not sure if it is the best version. It's at home, but I'll look at it and post the title tomorrow.

Missi

missi- others have already given you the caveats to look for. overall, though, you're getting a good start. a few minor adjustments, and you'll have it down! hang in there, hon. you're on your way!

__________________

EatSmart Nutritional Scale Review

Well, try and get the one with the orange cover DANDR.

Also, their website is very useful:
http://atkins.com/howto/phase1.html

Good luck, I know when I started I was really lost, but I managed to get right on track by keeping things simple.

__________________
DANDR

Starting weight: 196 lbs
Current weight: 149 lbs
Goal weight: 130 lbs

Thanks, AL. I had Atkin's for Life.

I just ordered the other. Hopefully, it is more user friendly. Any other must-haves?

missi

Drink lots of water!

Definately add more veggies. I'd also stay away from the yogurt for the first few weeks.

Hint - when you do get past induction and want to have yogurt. I'd look for full-fat live culture, preferably organic plain yogurt. You can add splenda or sugar-free syrup to it if you can't deal with plain.

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Re-start 1/2/05
I'm back :silly: Chase

Hi Missi! Wow - the gang here really steered you right! Congratulations on making such a good move to a better lifestyle. Barb had mentioned spinach. This works great for me. I am truly sensitive to all foods. If I drink diet soda, use too much splenda, use too many reprocessed foods in a week I won't lose weight. That tells me that my body does better when I eat unprocessed foods.

I'm glad you ordered the other book. This way of life will make more sense to you once you understand the foundation.

I don't know if it was mentioned - but it helps to keep a journal, even if it's just those little spiral tablets of what you eat. This way, you'll know if something isn't working for you right away.

I have yet tried the flaxseed, but I definitely will. Please keep in touch Missi, everybody here is wonderful. : )

__________________
France
210/178/125 (or until I know I'm at the right #)