Would some Atkins pros look at my food journal please and let me know what I am doing wrong?

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FSG2013

Joined: Jul 11
Posts: 2

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Posted: 18 Jul 2011, 17:53
Hi. I could use some help.I am not losing anymore. In fact,I have gained. I was going around 1000 to 1200 calories in the beginning but then I was told I should not do any less than 1500 if not more. I am extremely sedentary,work from home. Just started walking about a mile a day. The percentages (I think)are 60 to 70 percent fat,25 to 35 percent protein,and 10 to 20 percent carbs,but what is the magic number? Should you go for the higher protein at 35 percent and the higher 70 percent fat,and the higher 20 percent carb? Or stay towards the low end? There seems to be too much fluctuation. I get at least 64 ounces of water and sometimes use the Crystal light individual packets(split into 3 64 ounce containers. And sometimes I have the Sugar free Jello. Any and all suggestions are appreciated.
Lenasmom

Joined: Mar 11
Posts: 3

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Posted: 18 Jul 2011, 18:37
I think you are doing a great job! You have lost 13 pounds in two and a half weeks! Be proud of that! Walking a bit should help. Just keep going the way you are and I think you will lose weight. If you stay the course and don't lose any more after 4-6 weeks then you can reexamine your diet and exercise.
jowe65

Joined: May 11
Posts: 11

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Posted: 18 Jul 2011, 18:46
Hi, it looks like you're doing pretty good. The percentages are 60-70% fat, 20-30% protein and then 5-10% carbs. Some people have problems with cheese or artificial sweeteners stalling them, so you could always cut back on either of them and see if that helps. It may be that your body just needs a break after the weight loss to get caught up and if you just stick with it you'll start losing again. Also, check your measurements. They may be going down and you're just not seeing it on the scale.
greerp

Joined: Apr 11
Posts: 496

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Posted: 18 Jul 2011, 19:57
Looks pretty good. I'd try to avoid the jello until you get into OWL. Then slowly add that back in.
liv001

Joined: Oct 09
Posts: 676

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Posted: 19 Jul 2011, 11:54
I would stay away from crystal light
Sandy701

Joined: Jun 10
Posts: 344

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Posted: 19 Jul 2011, 12:49
As Lenasmom has posted, you're down 13 pounds in about 2 weeks (as of 7/13)!! That's fantastic, so obviously you've got the right idea. You say you've gained as of 7/18, but it's not recorded, so it may not be any cause for concern at all. Small to moderate gains can be normal, daily fluctuations, the foreshadowing of TOM, extra water retention due to saltier foods eaten, water retention due to muscles needing some repair, etc.

Yes, the 1500-1800 calorie range is probably accurate for the weights you're moving through right now, even with a less active lifestyle. This can be tweaked later, if necessary, but it is about the last adjustment you'd make, not the first.

After the first 2 weeks of Induction, your weight loss pace will probably slow a bit; how much depends on the individual.

The ranges for fat/protein/carbs are suggested ranges. I would not concern yourself with them as targets, but rather as a point of review, if you should run into problems. Follow the basic rules of Induction, eating about 4-6 oz. of protein per meal, eating until satisfied, but not stuffed. Get the 12-15 net carbs in foundation veggies (a brief look seemed like you were doing well in this regard - congrat's!), and make sure you're getting your water in. If you do this, your percentages and calories should fall quite naturally into line.

Make sure you take measurements, if you haven't already. Then, when the scale takes a break (LOL!), you can still usually see progress in inches.

Some of the other ideas - cheese, artificial sweeteners, Atkins products - are all valid, but truly, I don't think you need to be adjusting anything at this point. Give it another week or two and if you're not happy with your progress, then look at making some of these adjustments.

Let's face it, your body is still adjusting to this new WOE and it is very normal to lose in fits and starts. Frustrating, at times, I know, but just hang in there as you look to be off to a fantastic start!
kmartin

Joined: Jan 10
Posts: 1,490

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Posted: 19 Jul 2011, 13:03
I agree - you are doing a great job. However, some people do have problems with artificial sweeteners (Crystal Light) and Atkins bars. Also be careful with cheese as this, too tends to cause some to stall.
Welcome to your journey - May it be prosperous.

Dear Lord, You are the beginning and the end of this great narrative called history. Thank You for writing me into the story. Though I play only a small part, may I play it well. May I honor You with my days and my choices and may I truly know that Your grace works. In Jesus’ Name, Amen
~Ariel Allison Lawhon



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