if you do Atkins right, you must eat vegetables. If you don't, you will never learn the eating habits that will sustain your weight loss.

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Henry

What Vegetables do you recommend hdyhouse? Spinach? Celery? Peas? Cauliflower? Are those okay? im just afraid of increasing my carb intake , because when i eat vegetables i go berserk! (i can eat a whole bunch , coz i love em)

Nitro, if you go to the Atkins website, they have a list of induction acceptable foods.

http://www.atkins.com/articles/atkin...ceptable-foods

For induction, peas wouldn't be allowed. They are somewhat starchy. And at first go easy on tomatoes and onions - they have natural sugars, and although they are acceptable, and extremely good for you, it's best to limit them at first.

I hope the list helps you.

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Nita

Thanks Nita! , Hmmm I would choose Lady Finger , and Cauliflower , does 500 Grams of both of them sound good?

I dont want to go above 15 grams at the most , in a day , but i dont know how to calculate..

so thats 250 Grams of Cauliflower - cooked in dry spices
and 250 grams of Lady Finger - cooked in dry spices ,
and ofcourse , accompanied by the egg whites and lamb and fish , all cooked with spices and salt , nothing else..

EDIT: Lady Finger = OKRA.


oh and if cauliflower is too high , i can substitute it with broccoli? Lesser carb?


Tonight i will be drinking Whiskey with Plain Club Soda (No carb content) , but i know it will slow down my fat burning for today , i only drink once a week , so i think it should be okay , right?

If you are eating 1/2 cup each of cauliflower and okra, you are probably getting only about 3 or 4 net grams, and quite a bit of fiber.

Why are you eating egg whites? Whole eggs are so much better, and allowed on Atkins.

Again, the Atkins site has valuable information, and you will find a carb counter that will tell the carbs and fiber, and a net carb count, which is the carbs minus the fiber. It will help you to make good choices.

You don't want to skimp on vegetables. There are just too many nutrients in vegetables to ignore them. Don't be afraid to add vegetable carbs. They are extremely important to your health. Atkins is not a zero carb way of eating; Dr. Atkins always promoted the eating of vegetables because they are so important. You should be eating at least 3 cups a day of allowed vegetables and/or salad.

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Nita

Nita , I love vegetables , especially okra and cauliflower and brocolli , but eating 500 GRAMS of them might increase my carb intake to 29 grams , and atkins says i should not increase the carb intake above 20 grams , it might kick me out of ketosis?

i will look on the atkins carb counter , does the fiber count when im on induction?

Oh and i do eat the yolk at times , i jus dont like it too much , hehe.. i also eat fish , chicken and lamb , i dont put tomatos in them because of the carb count , but i really want to eat ALL the vegetables , like spinach with cheese , or spinach with egg plant , i think i shud read on the atkins carb counter..

If 500 grams of cauliflower has 30 grams of carbs , then what is the net carbs on them? 12?

can you please send me a link on the atkins NET carb counter? because .. induction says not to increase 20 grams of carb , does it mean net carb? or
carb including fibre?

My mother keeps saying eat fruits , they are good , i just laugh at her saying , an apple has bloody 21 grams of carbs , do u want me to die?!

im 23 years old , haha , and im gonna show my family how i lose my just avoiding those damn carbies!

You minus the fiber from the carb count. So if you're sitting at 25 g of carbs and eating 10 g of fiber, your net carb count would be 15 g of carbs. Some people choose not to deduct fiber. I choose to deduct it because it gives me more variety in food choices (although I don't mind eating the same things all the time)

Fruit is good for you - but not in Phase 1. You eventually will add fruit in but probably on a very limited basis. Some people do well adding fruit in. Some don't. But don't look at fruit as an evil carb. There is a difference between eating an apple and eating a Snickers Bar.

Will eating 25 grams a day of VEGETABLE net carbs kick me out of KETOSIS?

The Atkins carb counter shows the total carb count, the fiber count, and then the net carb count. You should be following the net carb count, and since you are young, you can handle more carbs than an old lady like me. If you are active, you should be able to eat vegetables without worrying too much about the carb count. Vegetables have a lot of fiber and water in them.

I really don't convert to metric very well. If you just measure by the cup, and keep your total vegetables around 2 or 3 cups per day, you should be fine. In fact, you can probably eat more and still lose weight.

Your goal should be better health first, losing weight second.

Look at this info:

http://www.lowcarbeating.com/article...ach.php?id=330

It will help you understand that low carb means eating veggies!

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Nita

Thanks a lot Nita , I shall add small amount of Vegies to all my meals , because since the last 3 days i havent been eating veggies , hence i get no fibre , i have been problems CRAPPING!
i took some laxative , that helped.. i think fibre will help me.. the more i remove waste , the more water i drink , the more weight i might lose..

hehe

I don't think a person can get knocked out of ketosis until they are at around 50 g of carbs. That's why it's recommended that pregnant women eat over 60 g a day to stay out of ketosis.

By all means, eat your veggies! They are a good fill up food with a lot of fiber! I don't count carbs in non-starchy veggies. To me, they're not a problem until you start adding cream, butter, cheese, etc. to them. Then they become a problem.

Oh! damn! , so i can enjoy all my veggies and still stay on ketosis YES!!
thanks a lot!! I appreciate help , thanks to all you guys.

I shall go drink some whiskey now , will post you guys on my progress..!!

There are lots of vegetables you can enjoy, even during induction. Earlier in this thread I posted a link you could use to access a database that would give you the carb, fiber, and nutrient count on most foods. For example, unless otherwise noted, a 500 gram quantity of the these vegetables has the net carb count as follows: (I should note that 500 grams, which is a little over 1 pound, is a lot larger than a usual serving, but you can get an idea:
broccoli - 20.2 grams
cauliflower - 14 grams
spinach - 7.15
mushrooms - 11.4
cabbage - 16.5
zucchini - 11.25
eggplant -11.5
celery - 3.74
oriental vegetables can also be a good source of low carb vegetables. For example, bok choy has 3.9 net carbs in 6 ounces and a large can of bamboo shoots only has 3.74 net carbs in the whole can. If you are in doubt about the carb count on a vegetable, you can always do a Google search for the vegetable and then add "carb count" to your search.

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Henry

Thanks henry! this link http://www.nal.usda.gov/fnic/foodcomp/search/ that you gave me is so useful! i never knew i could get info on so many items ..

The base of the cauliflower is what we dont cook , we just eat the flowers .. so i shud just get a weigh scale , put the flowers on the scale and weigh them accordingly , right?
i think 250 gram potion of the cauliflower flowerets will be... 7 Grams of carb! and a whole lot of fullness!! im so happy!!! i can eat all the vegetables and also avoid getting constipated , like i was for 3 days before i had laxative

Oh and one last Question , if i dont count the fibre and just count the net carbs , and make sure i dont go above 20 grams during induction , will it still be okay? Because i never knew i had to not count the fibre , and just count the net carbs.. thats why until now i always avoided veggies , before comming to this forum!

Nutrient (Cauliflower)Units 5 X 1 cup
-------
500g Proximates Water Energy Energy Protein Total lipid (fat) Ash Carbohydrate, by difference Fiber, total dietary Sugars, total
This is what it says about eating 500 grams of cauliflower... im.. thinking.. what is the Sugars in it? please help me..

Nitro, weighing the food is the most accurate way. I bought a good electronic digital scale when I started this WOE. There are natural sugars in vegetables. Those sugars are included in the total carbs listed. In other words, 12 of the 26.5 carbs come from natural sugars. Just go by the net carbs you get by deducting fiber from total carbs in determing how much you eat. Not going above 20 grams during induction will be fine.

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Henry