Group Forum: Induction Phase Meal & Snack Ideas - Do's & Dont's - General Questions or Concerns

previous topic · next topic
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 09 Dec 2012, 13:18
It's very important to remember that this is NOT a list of what you MUST have. These are just suggestions of what you might want to fix. Be creative! Take an idea from one and use it with another! Smile

And don't worry if you don't have ALL of the ingredients listed. I really don't know very many people who do. Certain less-important ingredients can be omitted and still the outcome is good Smile

Meal Ideas:

Crustless Spinach Quiche
Pork Chops with Asparagus & Mixed Greens
Chicken with Green Beans & Caesar Salad
Garden Frittata
Beef Burgers with Feta & Tomato
Ropa Vieja
Eggs with Avocado & Tomatoes with Sausage
Chicken Burgers Mexicali
Savoy Cabbage with Bacon
Veggie Breakfast Sausage stacked with Avocado & Cheese
Chicken Soup with Fennel & Spinach
Chicken Breast with Broccoli & Mixed Green Salad
Turkey Sausage, Tomato, Avocado & Hollandaise Sauce
Blue Cheese & Bacon Soup
Cheddar Burgers with Chipotle Sauce & Salad
Eggs Scrambled with Sauteed Mushrooms & Zucchini
Roast Beef with Mixed Greens on Avocado
Grilled Chicken Breast with Avocado, Cheese & Tomato Salad
Eggs with Asparagus, Cheddar, Salsa & Sour Cream
Chicken Burger with Avocado, Bacon & Barbecue Sauce
Turkey Cutlets with Spinach Salad
Spinach Salad with Hot Bacon Vinaigrette
Chef Salad of Chicken, Bacon, Tomato, Avocado and Dressing
Lettuce-Wrapped Cheddar Veggie Burger with Avocado & Onion
Top Sirloin with Broccoli & Cauliflower & Mixed Green Salad
Pork Chop with Avocado & Cucumber Salad
Lemon-Thyme Tenderloin with Roasted Vegetables
Eggplant & Goat Cheese Napoleon
Canadian Bacon, Cheddar & Tomato Stacks
Chicken Curry
Pork with Salsa Verde & Salad
Chicken-Portobello Broilers
Grilled Pork Chop with String Beans & Mustard-Cream Sauce
Grilled Salmon with Mixed Greens
Lettuce-Wrapped Lamb Burger with Avocado, Tomato & Aioli
Beef Fillet with Bacon & Gorgonzola Butter
Red Bell Pepper Rings filled with Eggs & Mozzarella
Mixed Greens with Cucumber, Red Pepper & Creamy Italian
Italian Sausage Sauteed with Bell Peppers & Onion with a Salad
Chicken Burger with Swiss Cheese, Avocado & Tomato
Texas Barbecued Beef Brisket
Classic Brisket


Snack Ideas:

Cucumbers with Blue Cheese Dressing
Cherry Tomatoes with Gouda Cheese
Cucumbers with Green Goddess Dressing
Zucchini with Monterey Jack Cheese
Ham, Monterey Jack with Jicama Roll-ups with Aioli
Red Bell Pepper with Pepper Jack Cheese
Green Bell Pepper filled with Creamy Eggs & Spinach
Avocado with Green Goddess Dressing
Zucchini with Garlic Ranch Dressing
Avocado with Blue Cheese Dressing
Red Bell Pepper & Creamy Italian Dressing
Green Bell Pepper & Creamy Italian Dressing
Swiss Cheese, Turkey & Asparagus Roll-ups with Aioli
Steamed Broccoli with Brown Butter Sauce

Additional snack ideas:

Celery with peanut butter
Celery with tuna salad
Pork Skins with tuna salad
Hard boiled eggs
Deviled eggs
Dill pickles and cheddar cheese
Cheese sticks, such as string cheese
Pepperoni "chips" -- Zap the slices in the microwave
Smoked salmon and cream cheese on cucumber slices

Lettuce Roll-ups -- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves

Lunch Meat Roll-ups -- Roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)

Spinach dip, or other low-carb dip spread on lunch meat or lettuce and then roll it up

Raw veggies and spinach dip, or other low-carb dip
Pork rinds, with or without dip

Mushrooms with cheese spread inside (or other low-carb spreads or dips)

Pepperoni Chips -- Microwave pepperoni slices until crisp. Great with cheeses and dips

Parmesan Crisps -- Pour tablespoon-sized piles of freshly-grated parmesan onto baking sheet lined with parchment paper. Pat down to make circles. Bake at 400 degrees F. for 2-5 minutes. Crisps are done when edges are golden brown.

Dressing/Sauce Recipes:

Blue Cheese
Green Goddess
Hollandaise
Guacamole
Creamy Italian Salad
Aioli
Basic Italian
Brown Butter Sauce
Garlic Ranch
Mustard-Cream Sauce
Chili-Barbecue Sauce


Source:
http://www.atkins.com/Home.aspx

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 09 Dec 2012, 13:27
Do's:

- Eat 3 regular-sized meals or 4-5 small meals a day

- Try to eat at least 4-6 oz. of protein foods, either from meat, eggs, cheese or veggies, at every meal. If eating 4-5 small meals a day, you would eat at least 3-4 oz. at every meal.

- Use olive oil, coconut oil, or butter in meal preparation; butter may also be used as a condiment or additive, along with real mayonnaise.

- Eat no more than 20 grams of net carbs (net carbs = total carbs minus fiber grams*) a day.

(*Some regions have already deducted the fiber grams from total carb grams, so what is listed as "carbs" on the package, are actually the net carb amounts. If you live in a region that does this, you probably are already aware of that fact.)

- 12-15 of your net carb grams each day need to come from foundation veggies. This would be approximately 6 loosely-packed cups of salad and 2 cups of cooked veggies a day. You can see a list of foundation veggies, along with all the other foods you can eat while on Induction, here:

Atkins Induction Allowed Foods

- You can have up to 4 oz. of most cheeses (but not cottage cheese or ricotta cheese) a day. You can also have 10 black or 20 green olives, half of a Haas Avocado (the kind with the dark, pebbly skin), 1 oz. of sour cream, or 2-3 tablespoons of heavy cream, and up to 3 tablespoons of lemon juice or lime juice. But, be sure to add the carb counts for these to your daily intake.

- While it's best to abstain from artificial sweeteners, you can have up to 3 packets of those containing sucralose (Splenda), saccharine (Sweet'N Low), stevia (SweetLeaf or Truvia) or xylitol.

(Even though these sweeteners are touted as having "no carbs", most of them do contain a trace. This is from the fillers that are added to them to keep them from clumping. Splenda packets, for example, have .9 grams of carbs per packet. Splenda Granular has .5 grams of carbs per teaspoon. So, be sure to add these carb amounts to your daily intake.)

- The recommended amount of water you should drink daily is 8 eight-ounce portions of water. Unsweetened tea and/or coffee may be included in this count, but drink these in moderation. You may also include 2 cups of broth (not low-sodium) a day. One in the morning and one in the afternoon. Many times, the broth will help prevent that run-down, draggy or flu-like feeling also known as Atkins Flu.

- You may want to take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.

- When dining out, be on guard for hidden carbs in food, such as gravy which is normally made from flour or cornstarch, and sugar which is often found in salad dressings, coleslaw and other deli salads. Also, avoid any deep-fried or breaded food.

- If you're not hungry at meal time, eat a small, low-carb snack.

Don'ts:

- Don't skip meals, or go more than 6 waking hours without eating.

- Don't trim the fat from meat, or the skin from poultry, unless this is your preference. If you do so, add a little olive oil or butter to your veggies to replace the fat.

(Atkins gives the "okay" for sugar-free gelatin, Atkins bars and shakes, but many times the sugar-alcohol in these have caused weight loss to stall.)

- Don't eat simply out of habit. We need to learn in this Phase to distinguish hunger from habit. When you're hungry, eat until you feel satisfied, but not stuffed. If you're not sure if you're full, wait 10 minutes, drink a glass of water, and eat more ONLY if you're still unsatisfied.

- Don't starve yourself. There are plenty of different foods you can eat while on Induction. Take advantage of them, and be creative with your meals.

- Don't skimp on fats. The more fat you have in your diet, the more full you'll feel.

- Don't assume that any food is low in carbs. Check the label on the packaging or look it up online.



Source:
http://www.atkins.com/Program/Phase-1/How-to-Do-Induction-Right.aspx

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
BBD5

Joined: Oct 12
Posts: 382

        
Posted: 09 Dec 2012, 14:03
Thanks for posting this over here.. I tried the tuna salad with my hot spicy pork skins on Friday, and had it again yesterday.. Liked the idea and enjoyed the snack! Smile
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 09 Dec 2012, 14:06
I've made several of the meal recipes and they were really good, too Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
tenkilos

Joined: Feb 11
Posts: 715

        
Posted: 09 Dec 2012, 16:15
Great post Angie Smile
one day at a time

Linda
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 09 Dec 2012, 16:27
Thanks, Linda! Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 19 Dec 2012, 08:16
Just bumping this thread up for the new additions to the group and anyone who may not go to the second page of threads Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
1973drl

Joined: Dec 12
Posts: 21

        
Posted: 20 Dec 2012, 13:49
Reposting. Guess it should have been posted here... Trying to figure out what kicks me out of good ketosis. How long does it take for something you eat to register your level of ketosis? I barely ever stay in moderate ketosis.
I HAVE THE POWER TO CHANGE ANYTHING I PUT MY MIND TO!

Goal #1 178 by February 7, 2013 Mardi Gras Ball (sexy dress!)
Goal #2 176 by February 16, 2013 Nathan's Birthday
Goal #3 163 by March 31, 2013 Ian's Birthday
Goal #4 146 by May 31, 2013 Ten Year Anniversary
Goal #6 140 by June 21, 2013 One Month until ultimate goal
Goal #7 131 by July 21, 2013 My Birthday
atriel2

Joined: May 12
Posts: 355

        
Posted: 20 Dec 2012, 14:11
I can usually tell within 2 - 4 hours of eating something. Definitely by the next day.
Make sure you're reading labels for any hidden sugars or wheat. Also, if you're drinking a lot of water, you may register with the sticks as 'trace'.
But, here's the thing, there's no such thing as being a little in ketosis. Much like being pregnant, you either are or you aren't.
- Toni


Starting weight 212 on 1/10/14
Mini goal: 182
Mini Goal: 162
Mini Goal: 142
Mini Goal: 125

My Perfume Shop: http://www.etsy.com/shop/deconstructingeden?ref=si_shop
https://www.facebook.com/DeconstructingEden
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 20 Dec 2012, 15:36
I never really know when I'm in or out of ketosis. I just figure that since I stay at or below 20g net carbs a day the majority of the time, that I'm pretty much in a constant state of ketosis. It's not something I ever really think about. I have read, though, that it takes more carbs to kick some people out of ketosis than it does others. So, again, this is something that each person has to figure out for themselves. Trial and error. Learn as we go Smile

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
BBD5

Joined: Oct 12
Posts: 382

        
Posted: 20 Dec 2012, 16:43
All this talk about ketosis/ketones etc.. I have never used the ketone sticks.. Just understood when in ketosis you are burning fat.. My question is - Is your urine a certain color when in ketosis - I heard someone say something about ketones present in the urine etc etc..

Please enlighten me... also, is it beneficial to use the ketone sticks? I know in the Atkins Diet Revolution he highly suggested using ketone sticks.. Is there new information where the ketone sticks aren't necessary?

Ready to learn some more.. Smile
angiekae68

Joined: Aug 12
Posts: 899

        
Posted: 20 Dec 2012, 16:58
Some use them, some don't. Some think they're a great tool, some think they're crap lol. I've never used them so I really can't say one way or another. I've never heard of your urine changing colors in regards to being in ketosis, just the strange smelling breath. I did find this discussion that mentions change in urine color, though:

http://www.makemethinner.com/support-forum/ketosis-t7648.html

Here's another discussion about people's views on them:

http://www.lowcarbfriends.com/bbs/main-lowcarb-lobby/679146-keto-sticks-pros-cons.html

"This one step - choosing a goal and sticking to it - changes everything." - Scott Reed
atriel2

Joined: May 12
Posts: 355

        
Posted: 20 Dec 2012, 17:18
Basically, the thing to know is this: if you're eating less than 40 net carbs a day, you are most likely in ketosis.
I use them, but mostly only if I'm re-starting the diet or if I'm introducing something new that I'm iff-y about.
When I first started low carbing, I was over using them and was crazy obsessive about it and that's unnecessary.
Also, there are some people that never manage to turn those darn sticks any color at all and they still lose a ton of weight.
It's just another tool that is nice to have in your arsenal but not necessary.
- Toni


Starting weight 212 on 1/10/14
Mini goal: 182
Mini Goal: 162
Mini Goal: 142
Mini Goal: 125

My Perfume Shop: http://www.etsy.com/shop/deconstructingeden?ref=si_shop
https://www.facebook.com/DeconstructingEden
1973drl

Joined: Dec 12
Posts: 21

        
Posted: 20 Dec 2012, 17:23
The sticks are useful for determining if your diet is working. When I was messing up, but didn't know it, I was only showing trace amounts of ketones. It helps to find out if you can tolerate some of the Atkins products. For me, I found out with my sticks, I don't tolerate sugar alcohols well. 5 sugar free resees with only 1 net carb, made me go from moderate levels of ketones to small. Had I not had the sticks and tracked my food, I would not have known that that one item, while still low in my carb range, reduced the amount of ketones in my system. I'm just curious as to how long it takes to actually reflect on the sticks.
I HAVE THE POWER TO CHANGE ANYTHING I PUT MY MIND TO!

Goal #1 178 by February 7, 2013 Mardi Gras Ball (sexy dress!)
Goal #2 176 by February 16, 2013 Nathan's Birthday
Goal #3 163 by March 31, 2013 Ian's Birthday
Goal #4 146 by May 31, 2013 Ten Year Anniversary
Goal #6 140 by June 21, 2013 One Month until ultimate goal
Goal #7 131 by July 21, 2013 My Birthday
1973drl

Joined: Dec 12
Posts: 21

        
Posted: 20 Dec 2012, 17:24
Oh, and if you have the sticks, you can make them last longer by cutting them in half long ways. The are still just as accurate and you turn your 50 count into 100!
I HAVE THE POWER TO CHANGE ANYTHING I PUT MY MIND TO!

Goal #1 178 by February 7, 2013 Mardi Gras Ball (sexy dress!)
Goal #2 176 by February 16, 2013 Nathan's Birthday
Goal #3 163 by March 31, 2013 Ian's Birthday
Goal #4 146 by May 31, 2013 Ten Year Anniversary
Goal #6 140 by June 21, 2013 One Month until ultimate goal
Goal #7 131 by July 21, 2013 My Birthday
BBD5

Joined: Oct 12
Posts: 382

        
Posted: 20 Dec 2012, 18:00
Whoaa!!! Love the information/responses! You guys are AWESOME! Never too old to learn..heeheeee..

Well if the stinky breath is a sign.. I notice that when I'm doing the strict induction, and some other days the breath is HUMMING!! Have to keep the gum and mouthwash readily available! lol lol lol.. Other than that since I am sticking to the maximum 20 net carbs daily I should be ok..
I am so leary to get back on those Atkins bars (due to the sugar alcohol) daily.. I did have my maximum 1 for this week - but i think it may have stalled me - not sure.. My weight was the same this morning from Monday so I didn't log it.. So I'm rambling now, I better go.. I just might try to locate those ketone sticks so I can see what you ladies are talking about..



atriel2

Joined: May 12
Posts: 355

        
Posted: 20 Dec 2012, 18:11
Dorothy - They've not only totally stalled me out, I'm showing a 5 lb. gain in like, 5 days. Sugar alcohols normally don't stall me at all so I'm really irritated about this.
- Toni


Starting weight 212 on 1/10/14
Mini goal: 182
Mini Goal: 162
Mini Goal: 142
Mini Goal: 125

My Perfume Shop: http://www.etsy.com/shop/deconstructingeden?ref=si_shop
https://www.facebook.com/DeconstructingEden
BBD5

Joined: Oct 12
Posts: 382

        
Posted: 20 Dec 2012, 21:21
Well that's not good.. I find that interesting.. because before we did the back to basics - induction pt. 1 ... I was having the atkins bar more than 3x a week and I can honestly say that that could be part of the reason I stalled some - I also blame the stall on the different recipes I was indulging in Smile So I will have to be careful.. I promised myself 1 bar a week.. might cut back again....

So like you said Toni.. that could be the reason for your stall..
jaime30024

Joined: Feb 11
Posts: 643

        
Posted: 21 Dec 2012, 12:08
Great tip on cutting the sticks!!!! Thanks so much. I do have a question for those that use the sticks. When drinking a lot of water it can 'water down' the reading. When do you use your stick? Do you think it is best to use it first thing in the morning?
Start weight 245#
1st goal: 220# - met 04/07/11
2nd goal: 210# - met 05/21/2011
Start over: 221# 11/08/11
Start over: 233.2# 10/2012
Start over goal met: 220# 11/14/2012
Mini goal to be in 212's by Dec - met 12/31/2012
Mini goal: 207's by end of Jan- met 01/31/2013
Mini goal: 197's by end of Feb - met 02/27/2013
re-start grrr Mini goal: 197's by 09/19/2013
Mini goal: 192's by end of Oct -
Mini goal 187's by end of Nov -
Evaluate goals from here
FitnessJunki...

Joined: Jul 10
Posts: 348

        
Posted: 21 Dec 2012, 14:27
When I use them, I use them first thing in the morning. In the past, I was drinking between 128 oz-192 oz of water per day and was still registering in deep ketosis. These days, I am lucky if I can get into light ketosis because I keep messing up before I completely bounce back. But yeah, the best urine for any test is first thing in the morning.
~*Christie*~