Wanted: Dietary Commentary

[gdlovins360]

Hi everyone! Many greetings, it's good to see most of the regulars are still around and all the cool newcomers; I've been MIA while finishing a degree, and was only around a bit before. Could use some comments about my nutritional situation.

Here's my information:
Started Atkins NDR Induction on 11/01/08. Moved onto OWL with almonds after about 3 weeks. Then began to occasionally eat berries and some carbs from quick carb mix, Carbalose flour and the low carb tortillas from Netrition, but kept/still keep it to a few times/week, and sometime several weeks at a time with out any carbs from flour or rice products. I've mostly stuck with the 20-25 net carbs/day count.

I started at about 200lbs, exercise 3-5 days per week walking and dance workouts. I've lost approximately 25 lbs in fits and spurts, with some ups and downs due to cheating every couple of weeks, but kept the cheating to fairly wise choices, like clams, sushi with a little rice, a small piece of high fiber bread once, for example. Had a few bad moments, once with a donut. (So was probably well over 20-25 carbs on those days.) Slacked on the exercise for a month or so, but now I get going 5-6 days a week, at least 30 minutes walking and usually a lot more.

My loss in sizes is like this-I started at the high end of womens size 16 (almost an 18) and now can squeeze tightly into a womans 11/12, comfortably into a 14. I'd like to get to the low end of womans 11/12 and maybe into a squeezed 9/10. I'm also concerned about eating so much bacon even if it is nitrate free. What about the sugar alcohols in the SF sweetener's? Any opinions on too much beef in a long-term diet, whether it's hormone free, etc.? Tried Stevia, prefer it for cooking. Can't seem to give up sweet stuff forever.

My concern is that I'm still eating the same way nearly 7 months later. I've lost a little more due to getting sober from alcohol (30 days today with AA); I used to drink quite a bit but of course kept it low carb, like straight rum or vodka.

Should I sit back and relax or is a diet revision in order? In keeping with my new sobriety I'm trying not to be too hard on myself, but it's important to eat healthy and feel good too.

Here's an average daily diet:

B- 2 Slices Bacon, 2 Sausages (both 0 carb and often no nitrates), 1-egg fried in butter, the recomended vitamins, H20, mild coffee with heavy cream and 0carb SF vanilla syrup. I eat this almost everyday.

L-low carb protein and low carb veggies like dinner leftovers, Tunafish salad, chicken and veggies, 1 carb hotdogs with mayo, mustard and no sugar ketchup, steakum's with melted cheese, onions, lettuce and mayo.

S-celery with creamcheese or 0 Carb pepperoni, or 0 Carb salami, almonds, deli american cheese, deviled egg

Sweet Snack-3 carb icecream bar, 0-2 carb Russel Stover treats, about 3-6 carbs in this stuff per day

D- protein and veggies: steak, chicken and cheese, creamy prawn and veggie pasta w/o pasta, salad with bleu ch dress, tomato and panchetta, burger (of course no bun or regular ketchup)with blue cheese, onion, lettuce, tomato and pickle(dill) and sometimes fish. The protein entree is usually paired with lowcarb veggie and/or greens.

Drinks-plenty of water, a little SF 0carb "juice" drink added to soda water, herbal tea, sometimes a second coffee in the form of breve(half and half) with SF vanilla

Condiments/sauces/dressings are always 0 or very low carb, like heavy cream, 0 soy sauce, True Lemon, mayo, mustard, red chili paste, vinegar, spices with out sugar, and SF sweetners


Sorry for the length if it's annoying, I wanted to be thorough. Thank you for reading, any response is much appreciated. I'm very grateful for all the love and info here on LCF

Hugs, Angela

[johnny31]

I started at about 200lbs, exercise 3-5 days per week walking and dance workouts. I've lost approximately 25 lbs in fits and spurts, with some ups and downs due to cheating every couple of weeks, but kept the cheating to fairly wise choices, like clams, sushi with a little rice, a small piece of high fiber bread once, for example. Had a few bad moments, once with a donut. (So was probably well over 20-25 carbs on those days.) Slacked on the exercise for a month or so, but now I get going 5-6 days a week, at least 30 minutes walking and usually a lot more.

Nice job with the exercise, Angela. And congrats for the 25 lbs!

So why do you want to stick to 20-25 carbs? Why not determine your CCLL instead by adding good foods to your diet? I'm wondering because you don't seem to have a lot to lose.

I'm also concerned about eating so much bacon even if it is nitrate free.

More recent research has actually shown that nitrates are not the big bad guys they were thought to be.

What about the sugar alcohols in the SF sweetener's?

Sorry, I'm a bit confused... Are you using sugar alcohols? Artificial sweeteners like Splenda or saccharine are not sugar alcohols nor do they contain sugar alcohols.

Any opinions on too much beef in a long-term diet, whether it's hormone free, etc.?

I buy organic stuff whenever possible, but it's not a requirement on Atkins. But then I don't eat a lot of beef either and I never did. I try to combine my sources of protein, so I eat fish, shellfish, poultry, eggs, etc.

My concern is that I'm still eating the same way nearly 7 months later.

There are people who stay in Induction for 7 months, which is okay. However, since you have little left to lose, I would suggest taking the time to find out your food intolerances and triggers, and progress through all the phases of Atkins by the time you reach goal.

L-low carb protein and low carb veggies like dinner leftovers, Tunafish salad, chicken and veggies, 1 carb hotdogs with mayo, mustard and no sugar ketchup, steakum's with melted cheese, onions, lettuce and mayo.

No carb ketchup? What exactly are you using?

Sweet Snack-3 carb icecream bar, 0-2 carb Russel Stover treats, about 3-6 carbs in this stuff per day

I think those "treats" are sweetened with sugar alcohols. Counting carbs from sugar alcohols is pretty tricky as each of us metabolizes them differently. Some of us have to count all of them as net carbs, others don't have to count them at all, while others are somewhere in between. Don't they give you tummy issues?

Condiments/sauces/dressings are always 0 or very low carb, like heavy cream, 0 soy sauce, True Lemon, mayo, mustard, red chili paste, vinegar, spices with out sugar, and SF sweetners

Did you check what's in that soy sauce? Or did you just check the carbs?

In general I'd say your menu looks good. According to DANDR 2002, looks a little like an OWL Rung 3 menu. By the way, what DANDR are you following --- 1992 or 2002?

[peanutte]

First of all: huge congratulations to you on quitting drinking. I admire you for that and I think it's wonderful that you have made that step.

On to your menu: my advice is quit cheating, eat clean, and track your portions and carbs meticulously.

This is just my personal opinion, but I see a lot of processed foods and quite a bit of dairy in your diet. Pepperoni, sausage, American cheese, SF drinks and syrups and ice cream treats, Steak-Ums (I'm sure those are marinated, aren't they? Probably they are little sodium bombs--I'd use my own fresh, sliced steak). I really think you need to be tracking everything using a website like Fitday so you know exactly what you are eating. Those condiments can really add to carb creep; you might think they are 0 carb but they rarely are, and unless you're measuring every single teaspoon and tablespoon, you are probably consuming more carbs and calories than you think, not to mention sodium. I always count at least .5 grams for anything that claims to be 0 carbs.

I mean, do you measure two tablespoons of blue cheese dressing or just eyeball it? Do you know how much cream you're using or do you just guesstimate? This may just be me, but I feel I need to know what's going into my body so that I have that information at hand and don't have to guess. When I'm maintaining, this won't be so important, but as I'm losing, it's very important.

Calories may or may not be an issue with all the exercise you do, but if you're not losing, you need to know how many you're eating so you can adjust it for your BMR+ exercise, so you know if you are eating enough or too much.


Really, that's it for me: no cheating, weigh and measure everything, and eat clean.

[2big4mysize]

congrats on being sober 30 days. And congrats on lowcarbing for 7 months.

first have you just dropped the alcohol carbs and cals from your WOE or have you replaced the cals with something else? if you dropped both your weight should be moving again depending on how much you were drinking.

Have you increased the intensity and/or duration of your exercise since you started? it takes less energy to move your smaller lighter body now then it did when you started so you either got to do more or eat less just to stay the same!

If you are sure you are not nutrtionally deficient in vits and minerals from your low carb eating then the next thing would be to remove those foods with the mythical magical noncounted counting carbs. Either use the full carb value on your container with just the total carbs minus the fiber in your daily total or give them up entirely for 2 weeks and see what happens.

[gdlovins360]

Thank you so much for the feedback. I got called in to work extra, so I hope you all see my replies.

??"CCLL"??- I need to refresh my memory by pulling out the book(it's the 2002 version.) I'm glad bacon might be OK b/c I love to eat it everyday!

I am eating a combo of sweetners, stevia, splenda and sugar alcohols. Can't seem to give it up. When I've been off the hard stuff longer I might try to kick the sugar addiction, but I'm going to let it ride for now. Luckily, erythritol doesn't cause me to be "loose", if used in moderation.

The ketchup I use is Westbrae Naturals Unsweetened Ketchup, 1 carb/Tbsp. I like to use it to make SF BBQ sauce. I buy it at my local Food Co-op.
I use Kikkoman Soy 0 carbs. The ingredients are: water, wheat, soybeans, salt, sodium benzoate. You have to watch out because different types and brands vary the ingredients a little.

So far I'm happy with my menu. I'm preparing to make a version of Low carb eating a life-long diet, so I appreciate the feedback. I don't have far to go-about 1 and a half clothing sizes. However, I want to keep it off and plan for the long-term since I've been up and down for awhile.

Best to you, Angela

[gdlovins360]

Thank you for the congrats with regards to my sobriety. When I attempted to do induction seriously this time around(back in Nov.), I was confronted with my resistance to abstaining from the drink. I didn't quit then, yet it was a part of getting conscious about my alcoholism.

Yes Pork and dairy are clearly my favorite low carb foods. Can there be too much butter and eggs? Wahh! The reminder about processed food abuse is appropriate. Also, high sodium intake was something I put on the back burner when I started Low carb, but it would be good to cut back or at least monitor it.

I wasn't aware there are counting sites for Low carbers. However, I admit I'm not much for counting except to get started. If I want the excess to come off faster, that is probably a good tip and something to keep in mind for when I reach maintaining mode, so I don't get too careless.

??"BMR+"-I'm not sure what this is. I'll look in the book.
Thank you for responding, it is very encouraging.

Regards, Angela

[gdlovins360]

Hey, I was a little confused by your first question. If you're refering to the booze, Michelob Ultra beers and wine I used to drink, I don't now, and Yes I have seen a weight drop.

Also, I have increased my exercise as we have adopted a 6 month old puppy. No way I can say no to a walk with her! Sometimes we go twice a day AND I do my regular workout.

I'm not sure what the "magical mythical non-counted carbs" are, but I imagine that you're refering to the sugar alcohols, because someone did tell me to subtract them from the carbs. It's probably best to give the candies up, but I probably won't for a bit. It's been hard to adjust to living sober, so in good time I hope to try letting go of the sweets other than fresh berries.

I really appreciate your feedback, it all helps to stay connected to why I'm making these changes in my life.

Sincerely, Angela

PS Just saw the comentary on the thread about OWL-definetly need to get the book out since I've never really tried the rungs like it's prescribed-now I see your points about getting to know what works and so forth.

[johnny31]

Originally Posted by gdlovins360

Thank you so much for the feedback. I got called in to work extra, so I hope you all see my replies.

??"CCLL"??- I need to refresh my memory by pulling out the book(it's the 2002 version.) I'm glad bacon might be OK b/c I love to eat it everyday!

I am eating a combo of sweetners, stevia, splenda and sugar alcohols. Can't seem to give it up. When I've been off the hard stuff longer I might try to kick the sugar addiction, but I'm going to let it ride for now. Luckily, erythritol doesn't cause me to be "loose", if used in moderation.

The ketchup I use is Westbrae Naturals Unsweetened Ketchup, 1 carb/Tbsp. I like to use it to make SF BBQ sauce. I buy it at my local Food Co-op.
I use Kikkoman Soy 0 carbs. The ingredients are: water, wheat, soybeans, salt, sodium benzoate. You have to watch out because different types and brands vary the ingredients a little.

So far I'm happy with my menu. I'm preparing to make a version of Low carb eating a life-long diet, so I appreciate the feedback. I don't have far to go-about 1 and a half clothing sizes. However, I want to keep it off and plan for the long-term since I've been up and down for awhile.

Best to you, Angela

CCLL = Critical Carbohydrate Level for Losing
If you go above this number, you'll stop losing (or even gain if you go over your CCLM = Critical Carbohydrate Level for Maintaining). Eat below it and you'll lose weight. You determine your CCLL during OWL and your CCLM during Pre-Maintenance.

Soy sauce. Grrr... You should have written this in the reply to 2big. [jk]
I don't use soy sauce, but I've learned from 2big that not all soy sauces are allowed during Induction (depends how the wheat and soybeans you have among the ingredients you listed are processed). She can tell you the technical stuff... Anyway, because the way the soy sauce was made is never written on the label, I simply avoid soy sauce altogether.

Since you are following DANDR 2002, you will need to read the ingredients in that American cheese. If it has whey or dry milk added, then it's not "legal" until OWL Rung 2.

[peanutte]

Upon second thought, I think your sobriety takes priority over everything else right now.

I could sit here like a backseat driver and nitpick about various menu items all the live-long day, but the bottom line is, it's your life and you need to do what helps you right now. If sticking to what you've been doing helps you, and leaves more of your focus available for sobriety, and you're still losing weight (even if slowly) then don't worry about it.

[2big4mysize]

Thanks for the answers yep I was asking if you removed your cals and carbs of your alcohol without adding back some other carbs and cals to replace them in your daily eating.

for your sweets have you checked out the recipe section. there is something called clouds that are addictive that are inductioin legal. Dr Atkins talks about using one of his shakes to make a chocolate mousse and you can always whip equal parts cream, cream cheese, cocoa powder, or one of those citrus packets true lemon, lime or orange, with one of your sweetner packets and enjoy a legal no sugar alcohol carbs that may or may not be digesting in your body depending on the bacteria in your system and the passage time for your foods. I have to limit my creation of them to just one T becasue I'd eat the whole bowl.


since you are close to goal I'd suggest you climb the carb ladder in your DANDR chapter 14. I'm sure you know Dr Atkins recommends taking at least 6 months to lose those last 5-10 pounds. Those who practice a lot of Atkins correct eating and learn how their body responds to higher carb legal foods and how to handle social situations low carbing do much better staying goalies then those who race to goal weight and then try to maintain.

Hang in there.