Induction: ok to not eat salad? Maybe raw veggies?

[Diorskin]

Still learning so bear with me.

I am not much of a "salad" eater but I do like veggies. On induction, is it ok to eat raw veggies in place of 'salad?".

Also, how do I figure out how many eggs for breakfast and meat for lunch/dinner? I am worried I am going to overeat. What am I aiming for as far as ounces or grams per day?

And finally, its 4 oz of cheese ONLY per day, that includes cream cheese?

Looking forward to my book I ordered but meanwhile reading everything I can to educate myself.

My main concern is wanting that carby, sweet thing at night. Thats my flaw.

Thinking of starting Sunday.I have 10-15 pounds to lose.

PS:2big, if you read here, thanks for the book suggestion. I ordered it online.

[2big4mysize]

Originally Posted by Diorskin

Still learning so bear with me. welcome to Atkins induction

I am not much of a "salad" eater but I do like veggies. On induction, is it ok to eat raw veggies in place of 'salad?".
Dr Atkins made a poor choice of words calling it salad veggies. you can eat the veggies on that list any way you want to fix them that doesn't add not legal fro induction ingredients

Also, how do I figure out how many eggs for breakfast and meat for lunch/dinner? I am worried I am going to overeat. What am I aiming for as far as ounces or grams per day? you can use controlled carbs easy protein calculator dived your weight by 2.2 and shoot for that many grams of protein. Atkins when called back in 2002 said protein intake should be 4-6 ounces servings up to 35 ounces a day and if you were hungry an hour after you ate up the amount by an ounce and see if your hunger is gone till you find the number your body needs. Controlledcarb who is a nutrtionist and has a great blogsite the weigh of evidence is much easier though

And finally, its 4 oz of cheese ONLY per day, that includes cream cheese? yep 4 ounces a day of all cheese sources. you can add more back when you get to OWl second addition back if your body can tolerate it. some folk can't use any cheese in their WOE
Looking forward to my book I ordered but meanwhile reading everything I can to educate myself.

My main concern is wanting that carby, sweet thing at night. Thats my flaw.

Thinking of starting Sunday.I have 10-15 pounds to lose.

PS:2big, if you read here, thanks for the book suggestion. I ordered it online.

you are welcome

since you want an evening snack budget for it with your foods and carbs and have something.

[Diorskin]

Thanks 2Big.

Will do some math and see what I can figure out for protein.

I am going to start either Saturday or Sunday. I need to plan it out to be successful and go grocery shopping.

I am excited but nervous at the same time. I need this, ya' know?

[2big4mysize]

good for you when you do that shopping take your book with you so you got the acceptable foods lists handy Oh and if you got the AFL book please know if you want to do induction right only the veggies on the carb ladder that are in the first colum are really induction acceptable.

Dr Atkins lumped all veggies in one group there instead of the 2 he has in dandr with the root veggies and higher glycemic ones seperate from the induction ones.

then when you get home wash chop and package your stuff so you can just grab and go during the week boil soem eggs if you will be using them while you are wahsing and chopping and cook your proteins so you arer all set and will not be binging cause you were starving and there was nothing to eat as many new folk claim when they got a whole frig full of uncooked stuff.

[junkfoodmonkey]

I've barely eaten salad at all this time around, with restarting in the middle of winter. I'll probably start to have some soon, if the weather gets better. Actually, I've had some cherry tomatoes this week, so there ya go, salad veggies.

I just eat the allowed veggies, salad or not, count the carbs, and scoff 'em. My favourite way to do hot veggies just now is to part cook them, drain them off, then saute them in butter and garlic until done. Sometimes sprinkling a few pine nuts on top.

And I agree with 2Big, do as much prep ahead as you can. I do a couple of hours on Sunday morning to chop all the veg, make something in the crockpot, maybe make a crustless quiche, roast some chicken for snacks, whatever. Saves me so much time during the week.

[Diorskin]

Originally Posted by junkfoodmonkey

I've barely eaten salad at all this time around, with restarting in the middle of winter. I'll probably start to have some soon, if the weather gets better. Actually, I've had some cherry tomatoes this week, so there ya go, salad veggies.

I just eat the allowed veggies, salad or not, count the carbs, and scoff 'em. My favourite way to do hot veggies just now is to part cook them, drain them off, then saute them in butter and garlic until done. Sometimes sprinkling a few pine nuts on top.

And I agree with 2Big, do as much prep ahead as you can. I do a couple of hours on Sunday morning to chop all the veg, make something in the crockpot, maybe make a crustless quiche, roast some chicken for snacks, whatever. Saves me so much time during the week.

Will do. I just pulled some ground turkey, yellow tail and hamburger out of the freezer. Just need to prepare some eggs and get my veggies lined up. Glad to know I am not the only one who doesnt eat a lot "salad". I like the crock pot idea for sure and quiche.

[Diorskin]

Originally Posted by 2big4mysize

good for you when you do that shopping take your book with you so you got the acceptable foods lists handy Oh and if you got the AFL book please know if you want to do induction right only the veggies on the carb ladder that are in the first colum are really induction acceptable.

Dr Atkins lumped all veggies in one group there instead of the 2 he has in dandr with the root veggies and higher glycemic ones seperate from the induction ones.

then when you get home wash chop and package your stuff so you can just grab and go during the week boil soem eggs if you will be using them while you are wahsing and chopping and cook your proteins so you arer all set and will not be binging cause you were starving and there was nothing to eat as many new folk claim when they got a whole frig full of uncooked stuff.

Shoot, i dont have the book yet. I think they ship it media mail which could take a long time.

These are my favorite veggies - so this is my two week staple. Do you think this is ok?

Cucumbers, small bell peppers, asparagus, large assorted bell peppers, cooked califlour.

Thats it right now - dont want to over buy and have rotten veggies in the fridge.lol


PS: Dont shoot me, is breakfast that critical? I usually drink weak coffee with coconut oil and cream and then eat a couple hours later. It is still breakfast just not right away. I eat after I work out.

[2big4mysize]

Originally Posted by Diorskin

Shoot, i dont have the book yet. I think they ship it media mail which could take a long time.

These are my favorite veggies - so this is my two week staple. Do you think this is ok?

Cucumbers, small bell peppers, asparagus, large assorted bell peppers, cooked califlour.

Thats it right now - dont want to over buy and have rotten veggies in the fridge.lol


PS: Dont shoot me, is breakfast that critical? I usually drink weak coffee with coconut oil and cream and then eat a couple hours later. It is still breakfast just not right away. I eat after I work out.

Breakfast is an important meal as eating will increase your metabolism. add some protein source to your coffee consumption and you have a meal since you have fats in the coffee you are already having a meal of sorts. maybe one of cleo's oopsi rolls would work. do you not eat cause you are in a hurry or cause you don't like breakfast foods? you do know you can eat dinner at breakfast or breakfast at dinner on Atkins.

here you go you have some of ther 2-3 cup veggies and some of the 1 cup veggies. just be sure you don't over comsume the other veggies since they have 1 cup a day limits

salad veggies 2-3 cups daily

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel

Other Vegetables
1 cup if 2 cups of salad veggies
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini

[Diorskin]

Good stuff. Thanks 2Big.

[junkfoodmonkey]

Originally Posted by Diorskin

Will do. I just pulled some ground turkey, yellow tail and hamburger out of the freezer. Just need to prepare some eggs and get my veggies lined up. Glad to know I am not the only one who doesnt eat a lot "salad". I like the crock pot idea for sure and quiche.

The quiche can be a way to get veggies in too. I like my quiche crammed with veggies and cheese and maybe ham, chicken or bacon too.

Spring onions/green onion/salad onions, whatever you call then, the little skinny white and green ones, I like them chopped and in egg salad, they give it a kick.

Lots of "salad" veggies work well in stir frying too.

[Diorskin]

Thats true JFM.
I was thinking of making a large casserole quiche for the weeks breakfast but then I worry I wont really know the carb/calorie or fat amount. Hopefully I can find a decent recipe on Linda or Cleo's site that tells all. No worries I guess.


While I have your attention, I was reading the link here that talked about stalls, etc.
I think I am going to weigh only twice. Once when I start, once when I finish but mostly measure my waist, hips and thighs. Do you think this is a good way to go?

I am also way surprised at this Induction. I had no idea veggies are limited. I was in the mind set, eat all ya' want. So this is very exciting. Very enlightening.

I think I have it sorted. See what you think. I have 10-15 pounds to lose. By the way, I have lost weight (loose low carb lifestyle with too many cheats. Took years to get the weight off of course) and kept off for years but I have not lost anymore in about 3 years I think. Just bouncing around with 3-5 pounds here and there. No real progress to the finish line. So here we go...

4 ounces of cheese. Period.
Watch the veggie list. 2 cups of one and 1 cup of the other.
A protein for each meal. I am going to aim for 4 to 6 ounces after cooking.

3 meals
One evening snack. This is where I need to figure out what because I have a sweet tooth habit I fed forever at night. Not really liking sf jello due to food dye. So yeah, here is where I need to find something I anticipate.

Fat. Still trying to understand fat in Induction. I do like coconut oil in my morning coffe but I can only handle 1 teaspoon so far. Otherwise I get queezy. Thats still a big hit of fat plus real cream. Thats 2 tablespoons for me.

I really like Ranch Dressing so thats going to be my dressing of choice. Here is where I get lost. Do I measure this? Am I aiming for a fat gram amount? I would think my coconut oil, 4 oz of cheese and the Ranch will be a perfect amount of fat but then again, not sure. Plus the fat in the meat I will eat.

Tonight - out of the blue because we rarely splurge - we are going to a lovely restraunt. I plan on drinking my share of wine and a nice meal.So with that said, not sure how my body will do tomorrow since I rarely drink. If I am stable tomorrow, I will start tomorrow otherwise, I will give my head a chance toclear and start Sunday.

A HUGE thank you to 2Big and you...for helping me get this right.

Your time and attention are very much appreciated. I dont feel so alone with this challenge.

Speaking of challenges, I did pop into one but I struggled with keeping up every day with it. Oh well. I still tried I guess. lol

[2big4mysize]

measure everything as you start and learn what a serving size looks like so you can after a while stop and keep a running carb count in your head

but for noe measure and use an online free carb counter like fitday.com so you can see how much you are having and where you need to make adjustments.

do you like cream cheese and eggs you could make a breakfast bread using the oopsie recipe and have that with coffee get your fats in and not ne queezy

[Diorskin]

2big,
Ok, I will do that. I have fitday on my pc. Will dust it off and reintroduce myself to it.

Oopsies for breakfast with coffee. I like that! I can do that.

PS: Was pleasantly surprised to see jicama on the list you gave me. Nice.

[junkfoodmonkey]

Originally Posted by Diorskin

Thats true JFM.
I was thinking of making a large casserole quiche for the weeks breakfast but then I worry I wont really know the carb/calorie or fat amount. Hopefully I can find a decent recipe on Linda or Cleo's site that tells all. No worries I guess.

I just weigh and measure everything I put in to a quiche, or casserole, or curry, whatever, then add up the total carbs (I only count carbs, but count whatever you need to) then just divide the total by how many portions I'm going to divide it into. It may not be exact to 0.1 of a carb, but it's good enough.

Originally Posted by Diorskin

While I have your attention, I was reading the link here that talked about stalls, etc.
I think I am going to weigh only twice. Once when I start, once when I finish but mostly measure my waist, hips and thighs. Do you think this is a good way to go?

I weigh "officially" only once a month. I'm not saying I don't sneak on now and again, but only the 1st of the month weigh in counts. Size is more important than weight, so measuring, or using the fit of your clothes is good. Have you got something that's too small for you right now? It doesn't have to be a fancy goal-dress or goal-jeans. Just something to gague the change in your size. Mine is a pair of pyjama pants! Once they are loose, I've made it.

Originally Posted by Diorskin

One evening snack. This is where I need to figure out what because I have a sweet tooth habit I fed forever at night. Not really liking sf jello due to food dye. So yeah, here is where I need to find something I anticipate.

You may find as time goes on that your sweet tooth gets less. You can also taste the sweetness in things that seemed bland before. Me, I love herbal teas, and anything that has a sweet flavour, like fennel, or peppermint can be enough for my sweet tooth. (Not something artificially sweetened either, just natural.) Later of course, you'll add back fruits and by then, you'll find blueberries taste like candy.

Originally Posted by Diorskin

Fat. Still trying to understand fat in Induction. I do like coconut oil in my morning coffe but I can only handle 1 teaspoon so far. Otherwise I get queezy. Thats still a big hit of fat plus real cream. Thats 2 tablespoons for me.

I don't do coconut oil, but I've learned not to be scared of fat. I use lots of butter. It takes some getting over the old anti-fat prejudice, but you'll get there.

Originally Posted by Diorskin

Your time and attention are very much appreciated. I dont feel so alone with this challenge.

Speaking of challenges, I did pop into one but I struggled with keeping up every day with it. Oh well. I still tried I guess. lol

If you can't find a particular challenge that's doable for you on here, then come up with a personal one. Mine is to establish an exercise habit this month. I'm not getting too worried about how long, or the intensity, that can come later, this month is about establishing the habit. So pick a personal goal for a challenge. Maybe use the blog facility on here to record if you're doing it. Or tell someone who'll nag you to work at it. Be accountable, but mostly to yourself for a challenge.

And your eating ideas sound good. Keep it simple, with real, fresh, natural food. Especially in Induction.

[Diorskin]

Thanks JFM,
appreciate you taking the time. And I have lots of too tight pant I would like to fit into better.

So last night was not as wild as I thought so I started today.

I am going to start a journal here at LCF to just have a place to sort it out.

Woke up and went for a rigid bike ride. Now to eat.

Here I go. I cannot wait but yet nervous.

Thanks again.

[2big4mysize]

if you haven't seen it we have a blogs feature on the bkue tool bar you can use for free as a journal.

[Diorskin]

2big,
no, never saw that. Thanks. I did start a journal here since it was so easy.

So far the day has started of right. A bike ride that about killed my thighs and perfect meals thus far. I feel good. Ready to do this.

Surprised at how much the veggies amounted to on my lunch plate.lol

[2big4mysize]

yep all those experts who scream about the lack of veggies in Atkins don't read the rules. We actually are eating in induction 4-6 servings of veggies per the USDA's definition of size each day in induction and the first thing we add back is even more of those yummy veggies.

Most Atkineers eat more veggies doing Atkins then they did before Atkins.

Oh if you get hungry during the early days eat and don't worry about the total amount cause soon your ketosis will kick in and your hunger will be greatly diminished.

[Diorskin]

Glad you mentioned the hungry thing. After lunch I kinda felt a bit hungry so I ate some of my left over grilled ribs ( no sauce, just rub).

I forgot about ketosis. lol - yeah, thats the good stuff!

My husband is making a very high fat fish dish. Mayo, parmesian cheese with wahoo fish (from Mexico). I weighed it before he cooked it - think that will be ok. I get confused when to weigh. Before or after. lol

So tell me about yourself 2Big. I see you are at goal since 2004. And some serious weight loss too boot! Atkins all the way?

[Diorskin]

Originally Posted by 2big4mysize

if you haven't seen it we have a blogs feature on the bkue tool bar you can use for free as a journal.

Help me here friend. Where do I find this tool? I thought I had to click on my name or up above where we first started posting but I am not seeing the word "blog".

[2big4mysize]

scroll the topic up to the top and you should see a blue bar User Controls is the frist thing on the left BLOG is next Welcome Diorskin is on the right of the bar in the tan area

[Diorskin]

Thanks. I see that now.

My carbs today are 24 but 9 are fiber.

Also, my calories are only 1297.

I had lots of the fatty fish.

Good evening

[2big4mysize]

did you plug it into fitday? you look like you ate too little

[Diorskin]

Yes, everything into fit day. What happened is I didn't eat a snack and my breakfast was very light. Thats a hard meal to tackle.

Today should fair better.

I braved the scale this morning. No wonder everything is tight and my face is puffy looking. 162.5.

So thats it. I amnot going to weigh in again until 2 weeks exactly. Oh, I should measure also.


Its blazing hot here. We are off to the beach. I will swim for exercise today.