Hi! I'm new here, and to Atkins. I've been on induction for five days now. It's going fairly well, I think. I feel great, and my appetite has really decreased. I have a copy of DANDR and I've read it cover to cover. Even so, I have some questions I can't figure out.

About vegetables: I'm not a huge vegetable fan, but I'm trying to fit them all in. The problem is that if I try to eat the reccommended amount (3 cups according to the book, 12-15 carbs according to the website) I'm so full to the point of being sick that I can't eat anything else. (I've been splitting them up between lunch and dinner and a snack--I can't stomach them for breakfast.) Any suggestions? I know I can't just eat veggies, I need the protein and fat too. Does fiber count as part of the veg. carbs?

My other questions have to do with allowed foods. I'm very confused. In the book, the induction list seems straightforward. However, in the one week induction eating plan in the book it has some foods that aren't on the list--like mayo and gelatin. Are these ok? And what about some foods that don't appear to be on any of the "adding in" lists, such as cocoa powder? Any guidelines for that? Also, Atkins says you can use some flaxseed meal during induction to "help things along," so to speak, but he doesn't say how much. Any ideas? And should I count the fiber from that towards my 20 grams?

Sorry for all the questions! I've read through many of the posts on the forum, and they've been very helpful. If anyone can answer any of my questions, it would be really great. I'm determined to do this correctly--I just need to know what "correctly" is! Thanks!

First of all, welcome!

There isn't any absolute "correct" way to do low carb. A lot of it is trial and error. What might not affect one person could stall another.

Mayo and sugar free gelatin are essentially 0 carb foods, so go ahead and use them; however, mayo carbs could add up if you're eating it by the cup!

My flaxseed meal (Bob's Red Mill Organic Golden) says that 1/4 cup has 8 gms carbs & 8 gms fiber, so it's pretty much 0 carb, but I assume they round down, so I'd count at least one. Most of us eat the one minute muffin without any weight loss stalls, and it's primarily flaxseed meal.

If you can't eat as many veggies as is recommended, then don't. Make sure you are getting adequate protein, though. And that you drink enough water.

Cocoa powder doesn't have a high carb count, so a little from time to time won't hurt. Just be aware that every "little bit" of carbs you have adds up, so if you find yourself stalling, look at the little extras, and perhaps cut back on those.

The induction list isn't absolute. There are foods that aren't on the list that are perfectly fine for induction. Just check a good carb counter. If you'd rather have foods not on "the list", then by all means eat them!

Questions are always welcome here!

I wish you much success on your low carb journey.

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Nita

Hi b-fly,
Welcome to LCE.

Sounds like you've done your *homework* by reading DANDR...that is SO very much a good thing! Hardly a day goes by that I don't reference my dandr.

On the veggies...no worries if you can't do them for breakfast, but the majority of your 20 induction carbs should come from veggies. Then as you move into OWL, you can start adding other foods...5g carbs per week until you find you CCLL(critical carb level for losing). At that time, during OWL, is when you can really *customize* this WOE to suit you. I used to not be *big* on veggies either, but I did "try before I cried", to quote my late brother. When you think about it, 3 cups isn't really alot of veggies. If you can manage a 2 cup salad for lunch with some chicken, cheese, and good LC dressing on top, then work in a cup of a cooked veggie at dinner. OR vice-versa. If you would prefer to have the salad with dinner, that's ok too. If you would prefer to have all 3 cups be salad, again, that's ok. Just add some fresh spinach leaves, sliced radishes, cucumbers, peppers, whatever appeals to you to make your giant salad

Sugar free gelatin is allowed during induction. The cautionary thing with that is, that it could possibly trigger real sugar cravings...so see how it works for you. If after eating some sf jello leaves you *wanting something more or sweet* then, you may need to omit it from your choices until all your cravings pass. Unsweetened cocoa powder can be used, just count the carbs accordingly. A few folks use unsweetened cocoa powder with some splenda, an ounce or so of cream cheese as a *chocolate fix*. Again...I would do that cautiously until you know if your cravings are under control. On the flip side of that...a *legal* LC chocolate treat is better than going off plan, so use your own good judgement on that one

On the mayo...regular, full fat mayo is allowed during induction(as is full fat LC NO SUGAR added salad dressings). Again, it's a fat and calorie dense item, so more than a couple of tablespoons per day might slow you down.
While many people do not have to pay attention to fat and calories during induction, I happen to be one who does.

Ground flaxseed is a very good source of fiber and omegas. Usually, a couple of tablespoons sprinkled on top of a salad once a day(or more if needed) will help with any bathroom issues. Again, drinking at least eight, 8 oz glasses of water aday is highly advised by Dr Atkins. More if you can work it in; and as always, water should be consumed over the course of your day...not large amounts at one time.

I think you will do well. Try to relax a little and enjoy your LC journey...it's a wonderful one!

Post often and let us know how things are going for you.

HTH

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Shelley
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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!

Thank you both for your helpful answers. It cleared up a lot for me!

As for the veggies, perhaps I should explain more. I really AM trying to eat enough. 3 cups didn't sound like a lot either. This is how my second and third days went: I sat down to lunch, and started by eating a lettuce salad with a little dressing. After eating about a cup of salad, I was so full that I really didn't want the chicken breast I had also prepared. DANDR says not to overstuff yourself, so I stopped there. I have the same problem at dinner--If I eat the veggies first, I'm not hungry for anything else. If I start with the meat, I don't make it to the veggies.

Is it normal to have your appetite decrease so much? I'm not hungry between meals, and I feel really good. I'm just concerned that I'm starving myself of enough carbs. Or, if I eat my carbs, that I'm eating too many carbs compared to protein/fat. Has anyone else had this problem?

b-fly,
Perhaps you could try eating your protein and veggies at the same time...you know...a bite of chicken, followed with a bite of salad. Maybe try half the chicken breast with a 1 cup salad. Smaller meals, more frequently. Being in ketosis does suppress one's appetite, but you NEED to get an adequate protein intake, as well as getting in the veggies.

I may have missed it, but how much weight do you want to lose?

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

I did better yesterday. I'm up to 2 cups of veggies! I've found it's a lot easier with vegetables other than lettuce. My DH is thrilled because he always ate a lot of veggies growing up, but since I never ate them he's had few since we were married. Now I want to try all different kinds. It's wonderful! I laugh now when I think of all the times I heard that Atkins was so unhealthy--I think I've eaten more vegetables in the past week than in most of the rest of my life combined

My goal is to lose 40 lbs, with 20 as my first goal. We'll see... I can't even imagine what I'll look like after losing 40 lbs, so as I get close I might adjust that up or down. I just want to find what's healthy for me.

Good going, b-fly. Glad to hear the veggies are *going down* easier.

Also good thinking on the goal weight. Just because a chart says 128 lbs would be *ideal* for me, just doesn't make it so! I'd be very pleased with that plus 10 or 12! And I KNOW I would feel good and be healthy! LOL!

Keep on keepin' on...you're certainly on your way!

S

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Shelley
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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!

sounds like you're getting a great start! i always chuckle when i hear how "unhealthy" low carb is myself. they shouldda seen what i used to eat!

it is absolutely normal for your appetite to drop, yeah. that's part of the process, and tells me you're most likely doing pretty well. you've hit the magic of ketosis-higher energy, lowered appetite, freedom from cravings and all. keep on and it will make your job SO much easier.

good luck! let us know how things continue to go for you.

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Fat Baggage- Is Yours Packed?

I weighed myself yesterday, and I've lost 5.5 lbs in a week! I know it won't be this fast the whole way, but it was a good bit of encouragement that I'm on the right track. Thanks again for everyone's advice and help!

:jumpgreen wOOt! :jumpgreen

A BIG congrats on those 5.5 lbs down!!!!

Keep on keepin' on!

__________________
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Shelley
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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!