Hi All!

Sometimes it is helpful to get feedback for menu planning!
Here is a thread where you can post what you are eating,
and get feedback (only if you want it!!) from experienced
Atkinites

Each person's plan is based on their own body needs and
what works for one person may not work for another.
So we have to pay attention to our own body responses
to what we are eating. But there are basic guidelines according
to Dr. A that are tried and true!

Bella
Moderator

Excellent thread idea, Bella!

Hi there!! I guess I have chosen 72 so I have a question...The only vegitables in stage one are salad ones?? No broccoli or cauliflour or green beans or peppers and that type of vegis?? And do you have to eat your salads if you do not want them? If you do not eat them will it slow your progress?? I also am a KK refugee and am alittle lost!!

Diet for today so far:

4 0z steak
1/4 c mushrooms(are they allowd)
1 tsp butter for frying
3 large eggs

The above is breakfast and lunch! Am I on the right track??

Alison

According to Atkins 72:

Salads: Two small green salads a day (each less than one cupful, loosely packed) made only of leafy greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or else a sour pickle in place of a salad. Plus… green olives.

After the first week of induction you can add in
Asparagus, Avocado, Bamboo Shoots, Bean Sprouts, Broccoli, Beet Greens, Brussel Sprouts, Cabbage, Cauliflower, Eggplant, kale,
mushrooms, onions, okra, peppers, pumpkin, snow peas, spinach, string beans, summer squash, tomatoes, zucchini, olives.

But you do have to count these in your +5 carb gram increments as they are not "free" foods.

I used spinach in my salads during induction btw.

Try to eat 2 salads a day if you can! I love my grilled chicken salad for lunch with Ken's low carb dressing! You dont have to eat salad, but eating them will help keep your system working regularly if you know what I mean

Bella

I also added a Daily Menu thread to see if we can get this topic moving!!

Bella

Hi everyone

I WANTED TO POST MY MENU TO SEE IF IM ON THE RIGHT TRACK

B; VENTI COFFEE STARBUCKS-NO CREAM 4 SPLENDAS
L; SIDE SALAD FROM BK-PLAIN LETTUCE CEASAR DRESSING
BURGER ( NO BREAD JUST MEAT CHEESE)
D; 2 DRUMSTICKS 2 BOILED EGGS

CAN SOMEONE TELL ME HOW THIS LOOKS. JIMMY I WOULD REALLY LIKE
YOUR OPINION
THANXS
SHARPEI
P.S
I DRINK LOTS OF WATER I LOVE CRYSTAL LIGHT

Hopefully Jimmy will see your post and comment....

Is the Venti coffee just plain coffee? I would decrease
the amount of splenda to 1 if you can! Each packet
is 1 carb.

I think you are on the right track.

Bella

Looks good except for the extra Splenda like Bella said. But are you FULL on this low amount of food? I'd be starving if that's all I could eat. How about some more fat in your diet, too? Bacon and eggs for breakfast, steak or hamburger for lunch, etc. Bella can help you with ideas about how to make your menu match Atkins '72.

HI JIMMY

THE STARBUCKS COFFEE IS PLAIN AND WHAT I DO IS AN MY OWN CREAMER SO THAT I CAN CONTROLL THE CARBS. I DID HAVE 3 DOUBLE CHEESEBURGERS MINUS THE BUNS WITH PICKLES AND CHEESE I WAS AT WORK AND I NEEDED TO EAT SOMETHING OTHER THAN THE 1 CHEESE BURGER BUT I DID NOT HAVE THE BREAD. I NORMALLY HAVE TURKEY BACON AND EGGS FOR BREAKFAST IWAS JUST IN A HURRY. I KNOW I NEED MORE FAT BUT SOMETIMES I CAN NOT EAT. WHEN I AM IN KETOSIS I FEEL LIKE IM FORCING MYSELF
JIMMY WHAT DO YOU FEEL A SAFE CALORIC COUNT WOULD BE?
I WANT TO KEEP MY CARBS AT 20 SO I CAN SEE THE WEIGHT.
ANY TIPS FROM YOU WOULD BE GREAT
SHARPEI

HI BELLA
CAN YOU GIVE ME SOME MENU IDEAS FOR INDUCTION. I WANT TO LOSE
WEIGHT HEALTHY AND SANE BUT I HALF TO GET MYSELF OUT OF THE BAD HABITS THAT I HAVE DEVELOPED

WHAT IS A SAFE LEVEL FOR MY FAT LEVELS?
DOES IT MATTER HOW MUCH PROTEIN I TAKE IN?
WHAT IS NET CARB VS REGULAR CARBS?
I NEED THIS TO BE BROKEN DOWN ELEMENTARY STYLE
I KNOW THAT THE KIMKINS PLAN HAS DEVELOPED A BAD RAP FOR THE LC
WORLD AND I KNOW THE IMPORTANCE OF MAKING SURE CALORIES ARE HIGH
ENOUGH THAT I DON'T CREATE HEALTH PROBLEMS FOR MYSELF
SHARPEI

I would suggest you eat a minimum of 1200 plus calories per day which is in fact the minimum that many physicians recommend. (please note, I am NOT a physician and can only tell you what worked for me).

Are you using fitday? I would use the online version and start imputing everything you are eating. Then after a day post your menu including
the carbs, fat, protein, calories in the menus thread and we can take a look.

I would say 70-80 grams of protein per day.
Total carbs in Atkins 72 which means you dont subtract fiber!

I agree with Jimmy, have protein as part of every meal and you can add
mayo/sourcream/cheese and use 1/2 and 1/2 for fats outside of your meat fat.

Bella

DEFINITELY no LESS than 1200 calories a day. This is your MINIMUM (as Bella stated) along with unlimited fat, moderate amounts of protein at EVERY meal (again, as Bella suggested), and your 20g carbs. YOU'RE DOING GREAT, so keep it up!

Bella, I'm very excited about this thread as I have never been able to understand the DANDR carb levels. I thought the "special foods" such as 10 to 20 black olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice could all be eaten every day without counting their carbs.

I recently special ordered the '72 book and I love it. I'm trying to get the momentum and ketosis going again.

I'm asking if some people would be kind enough to post examples of how they upped their levels each week from induction on. I'd like to know what foods in what quantities for how long. For example, on week 2, let's say someone ate an extra 1/2 cup mushrooms each day, then on week 3 they had the extra half cup mushroom each day and they added an extra 1/2 cup spaghetti squash each day. Then on week 3 they had all of the above plus an extra 1/2 cup tomatoes and this blew their ketosis so the next week they stopped the tomatoes and did the same as they did before, etc.

Has anyone done such a disciplined and painstaking systematic approach to adding the 5 carb increments or is there a quicker or more expedient way?

Hi!

Yes, your example in paragraph 3 is exactly how you would do the levels!
And I do think there is a reason for it....if you add in too much at once then you wont know what is causing any of the following:

cravings
weight gain
mood swings
digestive problems
etc....

If you add in just one food group at a time per Dr. A's advice, then you will know for sure what is going on! And you can then adjust what you are eating if necessary. Thi way also your body learns to metabolize the carbs as you add them in.

I definitely would suggest adding in veggies as you did and not add in fruit.
Also nuts are something to watch as they are very hard to count and control- you could put some in little baggies that are counted!

Avocados are not on induction, and if you eat them you do count them in your total daily carbs (I think, I will check). I counted everything I ate and used fitday to track it. If I added a packet of equal in my coffee, that's one gram of carbs and so on.

Where are you if I might ask in the process?

Bella

Thank you so much, Bella. And may I say your before and afters are amazing! I first got motivated with the George Stella tv show, lost 14 lbs, kept off 10. Then got sick with gastro related illness and could not eat for a month, lost 25, then turned to DANDR to lost another 30 lbs from Aug 06 to Jan 07, then stalled since then. I think it was because I thought I could eat the avacado, sour cream, uncounted cream cheese as in Stella's cheesecake, etc every day without counting them into my carb count. Surprisingly, I maintained the 60 lb loss eating this way for six months at appx 2240 cals per day. I am 5'3", appx 157 lbs right now. Would like to lose at least 10 more, and believe I can spare 20 or 30 more total. Age 56. Mother of 4. Some exercise.

So are you planning on doing induction or starting up the ladder?

Bella

Good morning. My plan is to start a new clean induction. When the '72 book arrived about 3 weeks ago I did a week of what I thought was induction. 2 cups salad veg and 1/2 cup of other listed veg per day. I went into ketosis on the third day and it lasted for about 2 weeks. Then 3 days following a family party weekend I lost the ketosis. There were several possibiilties of why. I'm not sure of the time frame of when a person eats carb and when it shows up beige on the keto stick. Everything seemed OK until the wednesday after the party, and I had eaten a 1/2 cup plain yogurt the night before. So I don't know if it was the taste and spit out on the birthday cake, the tylenol, the Jicama, or what

Today makes a week of beige. So I'm thinking I want to begin anew. Does the following carb latter look right to you?
Week #1- 2 cups salad veg and .5 cup other listed veg
Week #2-2 cups salad veg and 1 cup other listed veg
Week #3-2 cups salad veg and 1.5 cup other listed veg.
Week #4- 2 cups salad veg and 2 cups other listed veg

Week #5-same as #4 but add in .5 cup yogurt
Week#6 - same as #4 but add in 3 oz cream cheese
Week #7-same as #4 but add in 4 oz cream cheese

etc.

Yesterday after eating just 3 grapes a felt a strong craving to keep eating anything despite having eaten an adequate and tasty lunch right before.

Im assuming you are also eating protein??
Could you post a day of your actual menu also?

Thanks!
Bella

Here's yesterdays:

2 pc. bacon
2 fried eggs
4 teasp cream
little stevia
lots of black coffee

Atkins morning bar

2 cups salad greens
1 grape tomato
1 tblsp onion
1/4 c red pepper
few olives
2 tblsp blue cheese
3 oz turkey breast

3 oz tuna in olive oil drained
mayo
little bits of lettuce,pickle,celery,onion

8 oz beef
1 cup cabbage

Looks good! Have you found that the Aktins bars are ok and dont
stall your loss? Some people are ok with them, but I found that
they didnt work for me and arent officially in the Atkins 72 plan.
But if they dont cause problems for you....
I had to look up cabbage ( I dont eat it) and the red peppers and together that looked like 7 carbs.

Bella

PS whats your carb count for the day?

Atkins "candy bars" are a real problem because I like them too much. I ate the remaining 4 I had left yesteday and am hopefully starting over today. I've misplaced my Calorie King book so I'm not sure of my carbs that day, I think under 20. I'm going to read the above thread on'72 induction and pray for a new state of ketosis.

Yea, that's why I dont eat them! Even on maintenance I eat Lara Bars and only 1/2 at a time (every other day) and freeze them!

Start over without them and you will do fine!

Bella

Just re-read the rules of induction '72. I'm unclear on one point. For the first week is it just 2 cups per day of the first list of vegetables (mostly lettuce) and then the second week you add a cup of the second list of vegetables to the 2 cups of the lettuce group?

Once you finish induction which is 20 grams or less per day, you add 5 grams for the next week. Most people choose to add 5 grams off the total veggies list. I think that's what you are referring to...?

Bella

Yes, and as I look over the forum I see that you answered that specifically in your reply to Alison. My apologies. I've just printed that out and I'm going to invite it into my consciousness and pray for the patience to implement the program in a way that leads to self knowledge and thereby self power in the future. Thanks for all your help.

You are most welcome!

Bella

HI. I am thinking about switching to atkins 1972. Could you post some optimal menus please? I am not losing very well on DANDR. I have lost 81 pounds on DANDR, but I am stuck at this weight for quite awhile now.

Hi Lynne,
The main thing is that we dont count net carbs on Atkins 72. How many carbs per day are you eating now? And how much weight do you want to still lose?
Im asking to see if induction would be a good idea, or if you could start at a higher level on the carb ladder.

Please share some about your plan and we can give you feedback and som ideas.

Bella

Hi--Today is my first day on Atkins 72. Here's what I plan on having. Does this sound okay?

Breakfast
2 scrambled eggs
2 pork sausages

Lunch
4oz steak
hot sauce
1 cup lettuce salad


Dinner
4-5oz cod with butter
1/4 cup of brocolli

green tas with splenda
water
diet pepsi
and caf free coffee w/a little heavy cream

Please lt me know what you think! Thanks---Annie (dillysmom)

Sounds great! I think your menu looks good! Just eb sure to check the hot sauce for carbs!

Bella

Thanks Bella--- They have 1 carb. I'm really want to do this! I appreciate your help! Thank You

annie