SUCCESSFUL ATKINS INDUCTION RESULTS

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candiee

Joined: Apr 09
Posts: 50

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Posted: 02 Feb 2010, 18:21
those who lost 10lbs or more on a two-week induction, please answer to this post with :
foods that you completely excluded [ except for the ones that are on the list obviously Smile]
how many calories you ate a day ?
did you exercise? if yes, how much?
did you take any supplements? if yes, when?
are you continuing with induction ?

and any other tips you know would help maximize induction results.

oh and btw, I am currently 131 lbs, looking to drop 15-20 lbs and extremely commited Wink

this would so helpful, and i would be so thankful.

DeniseTra

Joined: Oct 09
Posts: 620

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Posted: 02 Feb 2010, 18:40
Your results are NOT going to be 10#s or more with only 15 to 20 pounds to loose. Awesome results for you would be about 5#s.
MOST of the weight lost on Induction is water. You won't have much water to loose.

My advice?
Get your 20 NET carbs, 12-15 from veggies.
Get as close to 25 grams of fiber per day.
Get at least 64 ounces of water a day
go with the limits (4 oz cheese, 2 atkins snacks, 4 oz cream)
If you are already working out, continue that. If not, don't start until week 2.

And I lost 17#s in Induction, but I had 170 to loose, so not comparable to you.
candiee

Joined: Apr 09
Posts: 50

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Posted: 02 Feb 2010, 18:45
really? just water weight? why is that?
i know that 7lbs would be some pretty good results since its is almost 50% of my goal, but still, i don't want it to be water weight. I might not weight that much, but trust me i have a lot of fat on my stomach, i really have no muscles, [ gut+ love handles]. I used to work out 5 days a week, but a stopped last week due to exam. do you recommend i start, perhaps some 30 min interval cardio would help ? or wait until next monday?
candiee

Joined: Apr 09
Posts: 50

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Posted: 02 Feb 2010, 19:50
anyone else has other opinions? PLEASE HELP, i really need the support Smile
dawdevil

Joined: Jan 10
Posts: 193

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Posted: 02 Feb 2010, 21:01
hi water weight is usually the first of the weight that comes off and i do suggest that if its belly fat ur worrying about..as do alot of us..just do ab excercise..no need for all the other stuff esp if u dont have that much to go unless ur in to that sorta thing)..but once u hit ur goal ur gonna wanna maintain a healthy eating habit as u did here on atkins or u will regain the weight >.> and thats no fun!! all that work for nothing darlene
now that i have been and will be seeing docs regularly , i intend to weigh in at each visit only..that way i dont obssess at home about anything...thats a downfall for me..so...will keep ya posted as i go along o.0
DeniseTra

Joined: Oct 09
Posts: 620

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Posted: 03 Feb 2010, 07:48
The first weight to come off from ANY diet is water weight. It is more draumatic with Atkins because Atkins acts as a diuretic.

With that little to loose, you should be really concentrating on OWL after the first 2 weeks, learning to integrate better carbs back into the diet without all of the sugars that caused the problem in the first place.

Dawdevil is right, the best thing for your stomach is exercise WITH the diet. You will loose the weight, but exercise is what will give you the results that you are looking for. Not cardio either, resistance training. If you need help tailoring a workout, there is a dude called "wjkipp" on the www.atkins.com forum that is great at helping out there.
candiee

Joined: Apr 09
Posts: 50

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Posted: 03 Feb 2010, 09:15
thanks, but i heard you should not exercise during induction.
Allright so let's say i'll begin exercising the second week, i should mainly focus on resistance and strength right ?
Jill-gill

Joined: Jan 10
Posts: 684

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Posted: 03 Feb 2010, 12:41
I lost 10lbs on the first week and 1lb on the second. The first week I stuck to it to the letter - My only treat was a coffee with cream. I had no atkins bars or anything just meals. The second week was a little more relaxed and I kinda went wrong on the carb thing - it takes a while to get used to what you are doing but once you get a feel or it and track on here it is so much easier - Oh and the WATER is soooooo important. I think it flushes out all that fat quicker!
I can do all things through Christ who strengthens me.. Corinthians 4v13
DeniseTra

Joined: Oct 09
Posts: 620

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Posted: 03 Feb 2010, 15:27
I'd say you can start exercising in the second week if you aren't feeling tired. The reason that I suggested resistance is that you have a specific area you want to work on. It should most likely be a mix of cardio and resistance. I just didn't want you to spend all your time on cardio if you could be meeting your goals better with resistance.
candiee

Joined: Apr 09
Posts: 50

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Posted: 03 Feb 2010, 16:47
jill-jill- me too, i tend to stay away from those bars or shakes. the only treats are sugar free jello and diet coke, i also had a recipe for flaxbreed muffins:
1/4 of milled flaxseed, baking powder, and butter, mix in mug with egg put in microwave for a minute, taste somewhat like bread. can that be slowing me down? i only eat them when i have school, if i stay home i make an omelet for breakfast .
Anyways, are veggies really that important? i only get about 8 carbs from veggies, do they really make a difference. Everyday i try hard to lower my cheese intake as well. the thing is there so many tips on the atkins community websites, and here i get confused and start doubting myself. should i cut out caffeine? can i eat cheese? how much aspartame is too much? exercise vs. don't exercise? ketosis vs. water weight?
someone who actually succeeded at this, please tell me which ones matter and which ones do.
DeniseTra

Joined: Oct 09
Posts: 620

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Posted: 03 Feb 2010, 19:42
Candiee,

sorry, you are going to get lots of different answers because each of our bodies are different, and different things affect them. I usually eat peanuts with no problem. I discovered this week that I've developed an intolerance for them, and they are causing about 4#s of water weight gain. That is really weird, but just one example of why there are few black and whites. I'll try to address your important questions from the perspective of the Atkins long-timers on the Atkins forum @www.atkins.com

1) Are veggies really important? YES. You aren't just here to loose the weight, you are here to learn how to eat for the rest of your life so that this is the LAST time that you have to loose it. Also, the fiber prevents constipation, so that helps you loose weight. The nutrients in the veggies make you healthier, so your body is more likely to release the fat.
2) You are limited to 4 ounces of cheese per day. All cheese has carbs, AND cheese does stall SOME people.
3) Caffeine, You would be best to cut it out, but if you can even reduce what you are doing you will be better off. Caffeine triggers an insulin response in a lot of people, and that is what we are trying to fix with this nutritional plan
4) You are limited to 3 artificial sweeteners on Atkins, this includes Aspartame, Splenda, and any others. Artificial sweeteners CAN cause some cravings in individuals. There are also questions out there whether aspartame causes migraines and other health problems. I KNOW that splenda in Diet coke makes me crave more diet coke. (I don't get the same results with Aspartame)
5) Exercise: You can loose weight on Atkins without it. You will loose weight BETTER if you add exercise into your routine after Induction.
6) You are in Ketosis if you are eating according to plan. Don't bother with the sticks. You will stay in Ketosis until you are about 40-50 carbs. (again, varies by person).
7) I have heard of people saying the MIM does cause them to stall. I feel that I loose much better with them. (flax seed)
Cool The question that you didn't ask: Calories- Atkins recommends that women get a MINIMUM of 1500 calories a day. I've seen it time after time where someone wasn't loosing, they upped their calories and started loosing.

So what should you focus on?

20 NET carbs, 12-15 from veggies
4-6 ounces of protein with each meal
If you are hungry, eat!

There are lots of tweeks from there, but that is what they are, tweeks.
Get the basics down, and THEN if you have issues, work on other aspects.


candiee

Joined: Apr 09
Posts: 50

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Posted: 03 Feb 2010, 19:56
DeniseTra, thank you so much, the perfect answer i was looking for !
thank you so much for the time, ok so from now on :
1- skip the coffee, limit to one can of diet coke.
2- skip the MIMs
3- replace cheese sticks with veggies.
4- begin execising after induction.
i will do this for a week and see what happens.
omg, thank you so much for you time, and for clearing this up i feel much better. Smile Smile Smile !
DeniseTra

Joined: Oct 09
Posts: 620

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Posted: 03 Feb 2010, 19:59
Rather than doing that all at once, just do 1 or 2. Othewise you won't know what was truly causing your stall.

Jill-gill

Joined: Jan 10
Posts: 684

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Posted: 04 Feb 2010, 10:22
Great advice - helped me too. Thanks Denise!
I can do all things through Christ who strengthens me.. Corinthians 4v13
mylarregui

Joined: Jan 10
Posts: 2

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Posted: 11 Feb 2010, 13:58
Hi all, sorry to jump on a relatively old thread, but I think that "no exercise during induction" may be too general of a statement. I jump started exercise at the same time I started induction. I go to the gym at 5 am, so I am also doing it after an overnight fast. During induction I was going 6 days a week to build the fitness routine into my life at the same time as my new eating style. My endurance wasn't great, but I adjusted reps and resistance as needed. I lost 10 lbs during induction and improved strength and cardio... Also see http://community.atkins.com/discussions/viewTopic/p/topicId/3404645/Low_Carb_Diets_and_Exercise.htm%3E

This is not to say that you have to exercise during induction, but just that you have to do what is right for you. I think exercise gives me more energy for the rest of the day.
DeniseTra

Joined: Oct 09
Posts: 620

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Posted: 11 Feb 2010, 14:27
As with anything else, exercise needs to be customized. They recommend against starting a NEW exercise routine in the first week or two, but there are people where it doesn't cause any issues.

I started walking 1/3 of a mile a day (from no exercise).
If you are like me, adding exercise would have killed you. I was so tired I could barely make it thru the day.
Gorham Mike

Joined: Nov 09
Posts: 69

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Posted: 12 Feb 2010, 07:03
I've been on induction for almost 5 months, my biggest drop was in the first month which was 20lbs and yeah, lots of water weight. Given that I have alot to loose, I have been on an extended induction. I'm not a huge exercise nut by any means, I do some cardio - not regularly, I'm starting some weight training now - really just gym intimidation holding me back. I'll occasionally make some coconut oil tree bark or have a scoop of all natural peanut butter or almond butter to satisfy my vicious sweet tooth. I do take suppliment, a gnc multi, fish oil twice a day and a oil of oregeno capsule one a day. I also cook with coconut oil now, which I'm a huge fan of. Just a bit under 60lbs down in 5 months.
Gorham Mike
Lickley

Joined: Feb 10
Posts: 15

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Posted: 12 Feb 2010, 07:52
Wow. congrats on the weight loss. I know what you mean about the gym. I did a trial membership a year ago but was so intimidated I hated it. It does'nt help that the nearest gym is 30 miles away. My hubby got me an elliptical for Christmas and at first I didn't think I would ever get past level 1, it was so hard and I was so out of shape but now I can sustain level 5 for a long time and even push myself up to 8 in short bursts. I hope we can both keep up the good work.
"Keeping my eyes on the prize"
Lisa B.
owenmt8656

Joined: Feb 10
Posts: 1

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Posted: 18 Feb 2010, 10:01
I guess your questions have already been answered I just thought I would throw a little science behind it. First off the human body is a very intelligent machine their is always a cause and affect with the body. First off carbs in the body are generally used for energy or fuel when you don’t exert the amount of (fuel/carbs) the body breaks down the cells and stores them as fat for later use in the event you cant feed it what it needs. Now the reason that during the first weeks of induction the human body losses water weight is because when the body IS taking in carbs the carbs actually fill your muscles with fluid. So that when you do work those muscles it has that fuel available for your muscles. Everybody on here knows that when you get on the Atkins or other low carb diet it’s putting your body in a state of ketosis. Where you’re training it to break down fat for fuel instead of carbs. This is a lot harder for the body to do at first but like I said its a machine and is trainable. When you work out in the beginning with the induction phase you may feel more fatigued, muscle recovery may be slower due to the lack of carbs and water stored in the muscles if weight training. I have worked out during the induction phase to jump start a healthy body and lifestyle. Things to remember… If you haven’t worked out for a long period of time then your workouts in the beginning are going to be less (lower weight, less reps, less time spent) until you get into the routine and your muscles are expecting a good workout from week to week. Just start out slow and watch the fat get cut away…
DebP

Joined: Jan 10
Posts: 38

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Posted: 18 Feb 2010, 12:30
I am not on Atkins, but I have the love handles and belly fat. Everything I have read on it has said that ab workouts alone will not do the trick. You need to burn the fat too. You could have some really nice abs under a layer of fat and not even see them. So keep up with other cardio/fat burning exercise too!

Good luck!



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