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-   -   Day 1 HELP!! (http://www.lowcarbfriends.com/bbs/atkins-induction/797124-day-1-help.html)

mrsslate 02-13-2013 02:22 PM

Day 1 HELP!!

I am starting Atkins and am on day 1 of induction. I would love some support and ideas from either newbies like me or someone who knows the ins-outs of this plan! I am a 50 year old female. I need to lose 40 lbs. thanks!!

DairyQueen 02-13-2013 04:13 PM

I'd read and re-read the book and then start reading the various threads

mafiamom 02-14-2013 05:46 AM

definitely get the book. it has all you will ever need to know and may be a bit easier than picking through the posts. the posts will be great when you understand the science behind this way of life!

good luck!

this is my second time on atkins and now that the baby factory is closed i am on it for good :)

Iheart 02-14-2013 06:38 AM

Im on day one too Mrs Slate. lets do this.

princessmommy 02-14-2013 08:06 AM

Gotta Second and Third- find ya a Dr Atkins book, read induction and then hit the grocery store for your New yummy goods! And come here whenever you need support or have Any questions! We're all here for you!

mrsslate 02-18-2013 05:58 AM

thanks! I got the book over the weekend.

mrsslate 02-18-2013 05:59 AM

How are you doing with this??

mrsslate 02-18-2013 06:21 AM


DairyQueen 02-18-2013 08:22 AM

zo--- slate-- how are you doing so far?

Misschrissyh 02-18-2013 04:38 PM

Hello all - Today is my first day; definitely a lot to take in. I lost quite a bit of weight a couple of years ago and have another 20-25 pounds to lose. I am hopeful Atkins will get me over the plateau I've been stuck in for the past year. I am seriously addicted to carbs and sugar - I expect the first few weeks to be tough, but hoping to get helps from this site.

mrsslate 02-19-2013 03:10 AM

DQ..thanx for asking! Well, in ketosis got on scale this am up 1lb from yesterday ??? I had a dt Mt dew which is my downfall and a cup of coffee yesterday plus Pms so hoping that's the issue...how about you?

mrsslate 02-19-2013 03:12 AM

Hi. I think we're all garb addicts!

mrsslate 02-19-2013 03:13 AM

Can you be in ketosis and gain?

AsmallerME 02-19-2013 10:00 AM


Originally Posted by mrsslate (Post 16266921)
Can you be in ketosis and gain?

What are you eating? And yes, you can gain in ketosis. If you overeat your calories, or for a host of other reasons.

Please post your menu for some feedback.

Gladiator 02-19-2013 10:18 AM

I am a newbie. It is my second day.
1. breakfest - quark Quark cheese - Wikipedia, the free encyclopedia with milled flaxseeds, walnuts, Brazil nuts, almonds.

2. lunch - Greek salad = tomatoes, cucumber, greek cheese, salt, pepper, garlic

3. tea - grapefruit with cream

4. dinner - chicken breast from yesterday,
cocktail strawberries, soya milk, cream

I have a headache but my belly is full. I think I am in a wrong tread because I prefer ketosis.

DairyQueen 02-19-2013 05:52 PM

Msslate...i neve stray far from strict induction...but the other day i had a few almonds and pecans and some lc peanut butter, and i decided that's a bad idea...for now.

Gladiator... You are eating some non-induction foods, do you realize that?

Gladiator 02-20-2013 11:25 AM


Originally Posted by DairyQueen (Post 16268719)

Gladiator... You are eating some non-induction foods, do you realize that?

Hi DairyQueen

I am not sure which one but it is possible. I try to focus to rid off carbs. What I eat and I should not?

Day number 3

B: Hard cheese Emmental, soya milk with milled flax seed+walnut+almonds,
Emmental cheese - Wikipedia, the free encyclopedia

L: asparagus with cream, salt, pepper

D: chicken, salad,

(evening unplanned cheese, soya milk)

I waked up twice during nigh to go toilet. I try drink a lot of green tea, ginger tea

DairyQueen 02-20-2013 12:03 PM

Gladiator - you also need to measure everything. How much emmenthal are you eating for breakfast? you can only have a spoonful of flax or so a day - to help with regularity but not for other reasons. No nuts during the first two weeks. you can have soy milk if it is UNSWEETENED. same for almond milk. CHECK your labels. your menu doesn't look like a lot of food-- how MUCH chicken salad (and that means how many ounces of chicken and how many TB of mayonnaise) -- how MUCH asparagus?

HERE is the Atkins Quick Start list of Induction Foods. Nothing else is allowed for the first two weeks. You are partly shocking your body and brain into submission (haha) but also ensuring that you go into ketosis – make sure that you don’t eat more than 20 grams of carbohydrates a day, and those carbs really should be from leafy green vegetables. Broccoli is your best friend during these first two weeks.

Use a set of measuring cups for measuring your vegetables and a small scale (food or mail scale) to measure your meats. Don’t worry about anything else—just eat these foods. You don’t have to drink so much water that you’re getting up in the middle of the night.

If you have something you want to eat and it is not on this list, don't eat it (for the two weeks). Then ask! GOOD LUCK!!! you are motivated and you are going to LOSE WEIGHT!

Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.
All fish including:
• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
• Cod
• Halibut
• Don’t eat that fake crab stuff from Japan
All fowl including:
• Cornish hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
• Ostrich
All shellfish including:
• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
• Lobster
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:
• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

You can eat Eggs, Eggs and more Eggs!!! Eggs are one of nature's most nutritious creations. And get creative with your eggs: Add mushrooms or a little cheese. Herbs are fine: basil, oregano, dill are all great.

Eggs in any style, including:
• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

CHEESE!! But keep in mind that cheese contains carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.


You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
Measure the following salad vegetables raw:
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts ½ cup/raw 0.2
Arugula 1 cup/raw 0.4
Bok choy 1 cup/raw 0.4
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.1
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.4
Escarole ½ cup 0.1
Fennel ½ cup 1.8
Jicama ½ cup 2.5
Iceberg lettuce 1 cup 0.2
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 6/raw 0.5
Romaine lettuce 1 cup 0.4

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
Vegetable Serving Size/ Prep Net Carbs
Artichoke 1/2 medium 3.5
Asparagus 6 spears 2.4
Artichoke hearts 1 canned 1.0
Avocados ½ whole (raw) 1.8
Bamboo shoots ½ cup 1.2
Broccoli ½ cup 1.7
Broccoli raw ½ cup 0.8
Broccoli rabe ½ cup 2.0
Broccoflower ½ cup 2.3
Brussels sprouts ¼ cup 1.8
Cabbage ½ cup (raw) 1.6
Cauliflower ½ cup (raw) 1.4
Swiss chard ½ cup 1.8
Collard greens ½ cup boiled 2.0
Eggplant ½ cup 2.0
Green String Beans 1 cup 4.1
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ¼ cup 2.3
Leeks ½ cup 3.4
Okra ½ cup 2.4
Olives green 5 0.1
Olives black 5 0.7
Onion ¼ cup 4.3
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Snow peas and snap peas in pod ½ cup with pods 3.4
Spaghetti squash ¼ cup boiled 2.0
Spinach ½ cup 2.2
Summer squash ½ cup 2.6
Tomato ¼ cup 4.3
Turnips ½ cup 3.3
Water chestnuts ¼ cup (canned) 3.5
Zucchini ½ cup 1.5

Salad Garnishes
Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.5
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0

Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.

Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Lime juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
1. Butter
2. Mayonnaise – make sure it has no added sugar
3. Olive oil
4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
o Canola*
o Walnut
o Soybean*
o Grape seed*
o Sesame
o Sunflower*
o Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners
• Splenda – one packet equals 1 gram of net carbs
• Clear broth/ bouillon (make sure it has no sugars added)
• Club soda
• Cream, heavy or light.
• Decaffeinated or regular coffee and tea*
• Diet soda (be sure to note the carb count)
• Flavored seltzer (must say no calories)
• Herb tea (without added barley or fruit sugar added)
• Unflavored soy/almond milk
• Water – at least eight 8-ounce glasses per day including...
o Filtered water
o Mineral water
o Spring water
o Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day

Gladiator 02-20-2013 01:34 PM

thanks Dairy Queen
Plan for tomorrow

B:omelet 3 eggs (olive oil - against stick to pan), two slices of emmental, salt & pepper (1 gram carbs)

L: 2 cups Iceberg lettuce, 5 small mushrooms, beef steak 150g (2 grams carbs)

Afternoon tea: small avocado, salt, pepper (2.5 grams carbs)

D: 2 cups steamed broccoli with two tablespoon cream (3.2 + 0.9 grams carbs)

Drinks during day green tea, ginger tea, water,

Calcium, Magnesium, D vitamin, another vitamins and minerals

Total 9.6 grams of carbs, I hope I will survive it.

DairyQueen 02-21-2013 09:25 AM

that looks great ! and you have room in case you get hungry .... maybe some cold chicken or some celery or radishes?

Gladiator 02-21-2013 09:54 AM

Help, help, help, I am hungry!!!

Gladiator 02-21-2013 10:56 AM


Originally Posted by DairyQueen (Post 16272114)
that looks great ! and you have room in case you get hungry .... maybe some cold chicken or some celery or radishes?

I was so hungry that I did not read what was before.

But to be ready for tomorrow.

B: 4 slices ham and 3 eggs (0.8g)
L: 1 cup bell pepper and mixture of herbs, 112g tuna and 150g quark (4.6 + 0+4.5
Afternoon tea: nothing
D: 2 cups steamed broccoli, 2 spoons cream, 2 slices hard cheese cheddar
(3.2 + 0.9 grams carbs)

Total 14
Drinks during day green tea, ginger tea, water,

Calcium, Magnesium, D vitamin, another vitamins and minerals

DairyQueen 02-21-2013 03:16 PM

looks terrific. Just remember, don't let yourself get hungry and don't eat if you aren't hungry! Enjoy what you eat!

kempmuhlbauer 02-22-2013 07:51 AM

I have great success when I follow this plan to the letter, actually farther than the letter. But all the advice so far is very good here. I also keep the pantry and fridge stocked full of low carb options. I will cook bacon and sausage and keep in zip locks ready to eat. I also have a smoke house near buy that has proscuitto, lardo, pancetta etc. I keep them handy and eat when hungry. I also keep pork rinds in the car ready to eat incase I feel the urge to cheat.

And having the book is and absolute must when doing this diet. Everybody suggesting it was some of the best advice on this thread. It is an easy read and a nice place to look for ideas and answer questions. I have read it more times than I can count and it is a awesome place to get information.

Dairyqueen knows a lot about this plan and always has good advice. Like do not ever get hungry, that is another kiss of death on this WOE. When hungry your are so much more tempted to fall off and cheat. I sometimes eat like a pig but as long as I do not eat carbs I am good to go. May not lose any weight for a day, but I did not lose multiple days trying to get back into ketosis. So always have no carb food handy.

That is my two cents hope it helps

Gladiator 02-22-2013 09:58 AM


Originally Posted by kempmuhlbauer (Post 16274077)
So always have no carb food handy.

That is my two cents hope it helps

I will do it. I will do shopping tomorrow.

Gladiator 02-22-2013 12:51 PM

Stay on plan during weekend.

B: 2spoon cream, 125 quark , 1 cup unsweteened soya. 7carbs

L: 1 cup cauliflower, 3 eggs, 1/2 cup cucumber 3.8carbs

D: sardines in sunflower oil, 1 cup belly pepper 7 carbs

total 17.8 carbs

Sharss 02-22-2013 01:00 PM

Nothing about fat? I thought Atkins Induction included lots of fat. :confused:

Keep your eye on YOUR goal and you'll way more easily navigate around the discouraging obstacles.


Gladiator 02-22-2013 01:06 PM

I will buy test ketone strips in urine to have more fun.

Gladiator 02-22-2013 01:08 PM


Originally Posted by Sharss (Post 16274754)
Nothing about fat? I thought Atkins Induction included lots of fat. :confused:

Keep your eye on YOUR goal and you'll way more easily navigate around the discouraging obstacles.


I am fatty :laugh: and sardines and cream are fatty.

Sharss 02-22-2013 01:17 PM


Originally Posted by Gladiator (Post 16274779)
I am fatty :laugh: and sardines and cream are fatty.

I was referring to the advice given by others. :) Sardines are sure a good idea - just never could eat them. A mind thing. :laugh:

Keep your eye on YOUR goal and you'll way more easily navigate around the discouraging obstacles.


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