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Andy1999

Joined: Jul 14
Posts: 13

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Posted: 20 Jul 2014, 00:51
Hi, I just joined recently. Had an accident where I was immobile for a while, put on a good deal of weight. I decided I would try Atkins type low carb diet. I have heard good things about semi quick weight loss in the induction phase. I plan to do that phase for 1 month. Any idea what I could expect to lose if I follow it to the letter for 1month. I need to lose about 90lbs total. I may go to OWL after induction if they results are encouraging enough. Any feedback welcome, thanks much

Andy
mummydee

Joined: Feb 10
Posts: 2,329

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Posted: 20 Jul 2014, 05:05
I truly believe in low carbing and Atkins is a great plan if you do it right. Please read the book or instructions online and learn why it works and why you have to do it to the rules especially on induction. Putting your body into ketosis and understanding why you can't 'cheat' with that one wee piece of cake is so important.
Then as you learn to use fat for fuel you gradually add in real fruit and maybe grains and do it slowly as your body tolerates it and depending on your weight loss progress.

It is an eating plan for life and a good healthy sustainable plan. Log all your food into the food journal to make sure you get the 20 net grams of carbs a day, don't go lower, you need those carbs. 15 from veggies and 5 from creams and cheeses.

Here's what you can eat the first few weeks, if it's not on here you can't eat it.

http://www.atkins.com/getmedia/61f15474-b7a1-4c46-93d6-341b858b916d/acceptablefoodsphase1_0818.aspx

I would also strongly suggest staying away from the Atkins products. They claim to be okay for induction etc., but they cause many people to stall in their weight loss, myself included.

Your first weight loss will be water, but that's okay a lb is a lb is a lb... Some lose 7 - 10 lbs immediately then it slows down to 2 lbs a week which is a good way to lose. Everyone is different so we can't really tell you what you will lose.

Best of luck to you... d.
wholefoodnut

Joined: Jul 12
Posts: 1,277

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Posted: 20 Jul 2014, 09:18
Andy, take mummydee's suggestions seriously. You have to be able to follow it completely then sustain it or you will gain the weight back. Been there done that twice. I'm one who can't sustain it, so have my own oddball plan that is working for me.

"Its not enough for the food to just be nutritious. It must also be delicious, or eating will feel like a punishment." Meg Galvin, Smartpeople Cookbook.

Jeri
Andy1999

Joined: Jul 14
Posts: 13

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Posted: 20 Jul 2014, 12:30
Thanks mummydee and Jeri. I do have the new book, got it very inexpensively at the used book store. I will follow it to the letter. I was considering getting some of the shakes as an on the go meal replacement, but since you said they may stall progress I will reconsider that. I havent finished reading the book, but like all good diets it starts Monday. =p

Thanks again for the tips, this is the heaviest ive ever been and really would like to have this work out. Food was less of a problem for me, Alcohol is probably a big reason im now overweight. Got depressed when I was wheelchair bound and drink excessively. And when you drink that much you dont put any thought into what you eat or if you eat. I think this time away from all that in addition to the diet itself will do wonders.

Andy
mummydee

Joined: Feb 10
Posts: 2,329

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Posted: 20 Jul 2014, 12:51
Andy, sounds like you have a good start to the program. Wine is my downfall as far as carbs are concerned so I completely understand where alcohol can get you.

Once you get clean of the processed and alcohol you'll feel so good that eventually the one beer will taste like heaven!

When you start tomorrow, post your foods and we can help you along the way.

Cheers
d
Andy1999

Joined: Jul 14
Posts: 13

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Posted: 20 Jul 2014, 13:11
Will do! Thanks much!
wholefoodnut

Joined: Jul 12
Posts: 1,277

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Posted: 20 Jul 2014, 13:24
Sounds like you are working on a good way to start your journey. I understand, I found I was mindlessly drinking too much beer, was affecting my activity and part of my gained weight. Quit almost completely, now buy some now and then. When I do buy it, it's longer a mindless habit.

I've found that journaling helps. Have been amazed at the changes in my life and my attitude since I began this journey. Getting control of my health has carried over into everything else and I just feel happier and have more direction in my life.

Now at my goal weight I've added some red wine and nuts back in, decided to limit myself to a glass or two. Trying to lower my ldl's, normal range, but want it lower. Still have a long way to go to be toned and fit.

"Its not enough for the food to just be nutritious. It must also be delicious, or eating will feel like a punishment." Meg Galvin, Smartpeople Cookbook.

Jeri
Andy1999

Joined: Jul 14
Posts: 13

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Posted: 21 Jul 2014, 16:06
Just an update for anyone who cares: Day 1: Its 4pm as of writing this, had 3 scrambled eggs for breakfast at 7am that kept me going strong till 2pm where I had salad mix/spinach and 8oz round steak. I ate the salad sans dressing since I havent found an acceptable one yet. Ive never liked blue cheese or ranch. My favorite was Russian but that stuff is loaded with sugar it appears haha. Guess ill keep eating my ruffage without dressing till I find a solution. Dinner tonight not yet sure but probably keep it simple. Any suggestions on salad dressings are helpful =p
alhuey

Joined: May 09
Posts: 27

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Posted: 21 Jul 2014, 16:29
Make you own salad dressing! Super easy! Lot of recipes online. All you need is olive oil, vinegar, and herbs. You can really switch up the flavor by using different vinegars or adding lemon or lime juice, playing with different herbs, adding heat with hot peppers, or whisking in dijon mustard to make the dressnig creamy.
wholefoodnut

Joined: Jul 12
Posts: 1,277

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Posted: 21 Jul 2014, 16:30
Good start Andy....

"Its not enough for the food to just be nutritious. It must also be delicious, or eating will feel like a punishment." Meg Galvin, Smartpeople Cookbook.

Jeri
Andy1999

Joined: Jul 14
Posts: 13

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Posted: 21 Jul 2014, 16:50
I guess ill have to try it Alhuey, its a good idea. Just not sure ill like it, never really liked much in the dressing department except the crack of salad dressings the aforementioned Russian haha. I shamefully havent eaten a lot of salad in my life. But im learning. My lunch is waning much quicker than my breakfast did. Thanks Jeri appreciate the support =)
mummydee

Joined: Feb 10
Posts: 2,329

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Posted: 21 Jul 2014, 17:03
Try putting olive oil and a squeeze of lime on your salad, that's my fav. and you need the good fats. Also try to put Avocado in your salad another good fat.

Eat some more cooked veggies and get that protein in!

You need to eat to lose, so don't go below your RDI try this site http://www.calculator.net/calorie-calculator.html

and you must eat the total 20 net grams of carbs so grab a hunk of cheese or have some sugar free jello with whipped cream for dessert.

here's a recipe for my fav salad dressing.

You’ll need:

1/4 cup minced shallots or red onion
juice of 3 lemons
1 – 2 Tbs White vinegar
1/2 – 1 cup olive oil
1-2 dropperfuls of stevia
1 tsp dijon mustard (optional)
1 tsp sea salt or more to taste
fresh ground black pepper to taste
4 Tbs minced cilantro or herb(s) of choice – optional
Combine the shallots, lemon juice, vinegar and salt in a small bowl or mason jar. Set aside to marinate for 5-10 mins. This step is KEY! The marinated shallots are what make this dressing really POP! I love the marinated shallots so much that I typically double or even triple the amount of shallots listed.

but I'm in maintenance now so you'll have to watch the # of shallots used, onions do have a high sugar content.



Andy1999

Joined: Jul 14
Posts: 13

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Posted: 21 Jul 2014, 17:38
Gonna add some more veggies in with dinner, and ill definitely try your recipe for dressing but perhaps when im off induction =p Lemon juice and shallots will get me heh. Thanks as always MummyDee
mummydee

Joined: Feb 10
Posts: 2,329

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Posted: 21 Jul 2014, 17:53
allowed on induction::
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per
serving (1 - 2 tablespoons is a serving)
• Blue Cheese 2 tbs 2.3
• Caesar 2 tbs 0.5
• Italian 2 tbs 3.0
• Lemon juice 2 tbs 2.8
• Oil and vinegar 2 tbs 1.0
• Ranch 2 tbs 1.4


1/4 cup of raw onion = 2.8 net grams...

to your salad add in some cheeses, feta or goat cheese, some bacon bits, home made of course. Crumble in a hard boiled egg and don't worry, if you're not eating processed your body will process the cholesterol and your brain needs it.
Andy1999

Joined: Jul 14
Posts: 13

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Posted: 21 Jul 2014, 20:13
Ok so I tallied up my food I ate for the day, not sure if you can see the entries I made for it. I showed everything I had today. Its under 1100 calories, I dont know why so low. Just maybe didnt wanna get the wrong things and ate much less as a result. I fear thats probably too low.. Which feels odd to say. I dont want the dreaded starvation effect. Are my concerns legit?
Glaun

Joined: Jun 13
Posts: 668

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Posted: 21 Jul 2014, 21:24
You might want to check this post by Hanna on her first month of Atkins.
http://www.fatsecret.com/Community.aspx?pa=fp&t=107825

I'm not using the Atkins plan, but many have lost weight using it. Mummydee is one of our more knowledgeable Atkins gurus. Re read her again for great tips.

The Perfect Speed
"any number is a limit, and perfection doesn't have limits.
Perfect speed, my son, is being there.”
Chiang from "Jonathan Livingston Seagull
mummydee

Joined: Feb 10
Posts: 2,329

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Posted: 21 Jul 2014, 22:27
Hey Andy, what you chose is great but eat more!!! 1/2 cup of broccoli? really? I eat 2 full cups in one sitting!! Are you eyeballing , guessing, or really measuring?

Add in a few hunks of cheese and as I said before some avocado.. Eat some more protein for breakfast. I love a slice of turkey or chicken with a slice of swiss cheese and a dollop of mustard, rolled up for a snack.

Think of your body as a wood burning furnace, put one log in and it burns okay,, gives off a little heat, goes out and you really have to coax it to get going again.... but put in two logs and more heat is produced and energy lasts longer..... put in two logs every two/three hours and wow... continuous heat/energy and great efficiency. So eat my friend and enjoy!

Andy1999

Joined: Jul 14
Posts: 13

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Posted: 22 Jul 2014, 06:07
I made a bit of a mistake, I noticed I was getting very close to my carb limit as shown on my food diary, so I reduced the amount of broccoli to keep it at or under 20. I however noticed food diary isnt NET carbs so I likely had some wiggle room.

I need to go shopping again, my first shopping list I made for Atkins I was a bit unprepared, just bought a lot of meat and 2 cartons of eggs. I was more focused on following the rules than how sick of those things I might get. Ill go on my way home from work grab some things. Avocado will be purchased heh
skinnyzee-01

Joined: Jun 14
Posts: 40

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Posted: 22 Jul 2014, 09:37
Welcome to the forum! Believe me this is the best weight loss community online...
http://bit.ly/fatburn2014 - 10 Fat burning recipes
Andy1999

Joined: Jul 14
Posts: 13

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Posted: 22 Jul 2014, 14:03
Thanks Skinnyzee =) Also I figured out can change settings to show net carbs now. This is only day 2 for me, but so far so good. Ill undoubtly have more questions, nice to have good folks who have been there to advise. Looking forward to my weigh in at the end of the week.



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