Obesity Discussion Forums

[Dustin]

Where and how do you guys and gals recommend I start off?

I'm a cereal guy, so I'd still like to do cereal in the AM. Any good low-carb cereals out there? What about snacks? Perhaps Veggies? What about lunch and dinner? Will chicken sandwiches on wheat bread work? What about dining out, what does everyone recommend?

I'll think of more questions later.


Thanks,

- Dustin

[Obesity Discussion]

Originally Posted by Dustin

Where and how do you guys and gals recommend I start off?

I'm a cereal guy, so I'd still like to do cereal in the AM. Any good low-carb cereals out there? What about snacks? Perhaps Veggies? What about lunch and dinner? Will chicken sandwiches on wheat bread work? What about dining out, what does everyone recommend?

I'll think of more questions later.


Thanks,

- Dustin

There are lower carb cereals out there, but focus on ones with more dietary fiber and less sugar. Look for wheat based cereal instead of corn based ones.

There are tons of low carb breakfast bars/snack bars. I love South Beaches bars for snacks. Hi in protein, low in carbs, low in fat, and tasty.

The healthiest bars I have found are not as tasty, but are great for you, the Snickers Low Carb Marathon bars. http://www.obesitydiscussion.com/for...great-662.html

Also I snack on things like nuts (not sugary coated ones), beef jerky, Veggies (not fruit), very light cheeses like Mozzarella, etc.

For your breads stick to wheat breads, I use Sara Lee low calorie whole wheat at 45 calories a slice. I also used Mission Whole Wheat Low Carb Tortillas, which have a TON of dietary fiber, so they are low in net carbs, and they have I think 10g of protein per tortilla. Low in fat too.

Lots of chicken breasts and other meats....check out the recipes here to see how Atkins recipes are made. You'll get a better understanding of ingredients you can use for any of your meals that are low in carbs.

[Dustin]

Those Snicker's low-carb energy bars look excellent! I'm definitely going to hit up QT on the way to work tomorrow and see if they carry them (hopefully Sam's or Costco will have them in bulk as well ).

What about brown rice and tuna? I don't mind eating that and it's cheap. As far as snacking on nuts (no pun intended), I like snacking on almonds. Do those have a decent nutritional value?

What about roast beef? I really love eating my sandwiches on wheat bread w/ roast beef. If I have to make a sacrifice and settle for something like sliced chicken or turkey, I can definitely do that.

Thanks for the information!


- Dustin

[Obesity Discussion]

Originally Posted by Dustin

Those Snicker's low-carb energy bars look excellent! I'm definitely going to hit up QT on the way to work tomorrow and see if they carry them (hopefully Sam's or Costco will have them in bulk as well ).

What about brown rice and tuna? I don't mind eating that and it's cheap. As far as snacking on nuts (no pun intended), I like snacking on almonds. Do those have a decent nutritional value?

What about roast beef? I really love eating my sandwiches on wheat bread w/ roast beef. If I have to make a sacrifice and settle for something like sliced chicken or turkey, I can definitely do that.

Thanks for the information!


- Dustin

I have only found the snickers bars in grocery stores. At Super Walmart they're in the low $1 range each, whereas I've seen them as high as $2 each in the grocery store.

I think Mike put up a brown rice and tuna recipe, that should be fine. Roast beef may or may not be OK, again depending on how lean it is. Would turkey/chicken breast be better? Sure.

[Dustin]

I'm going to Capitalist Mart, er, I mean, Wal Mart tonight in search of these delicious sounding energy bars.

[Irving]

Originally Posted by Dustin

I'm going to Capitalist Mart, er, I mean, Wal Mart tonight in search of these delicious sounding energy bars.

capitalist mart? why the nickname?

[Dustin]

Originally Posted by Irving

capitalist mart? why the nickname?

No reason.

[MikeB]

If you're going to "try" atkins you have to start with induction, no milk, no pop, no suger, no carbs for at least 2 weeks. You'll start your morning with scrambled eggs, bacon, ham etc. Morning snack, beef, tuna, cheese etc. Lunch more of the same, meat and or cheese with super low glyciemic index veggies.
Bad thing is if you cheat you are on a death's door diet, your cholesteral will go through the roof and you'll gain weight like a mad man. If you don't cheat you'll drop weight like crazy HOWEVER the second you touch carbs/suger again you'll come out of ketosis and gain a ton of water weight - 5-10lbs in 48 hours.
BE CAREFULL!!! This is not a diet, it's a lifestyle change.

[MikeB]

Just FYI, here's their "official" 2 week induction plan food list:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...
tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork fried
sole duck duck lamb poached
trout goose clams bacon** soft-boiled
flounder Cornish hen squid veal hard-boiled
sardines quail shrimp ham**
deviled
herring pheasant crabmeat venison omelets


*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:

* cheddar
* cow, sheep and goat cheese
* cream cheese
* Gouda
* mozzarella
* Roquefort and other blue cheeses
* Swiss


*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.

Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:

* alfalfa sprouts
* daikon
* mushrooms
* arugula
* endive
* parsley
* bok choy
* escarole
* peppers
* celery
* fennel
* radicchio
* chicory
* jicama
* radishes
* chives
* lettuce
* romaine lettuce
* cucumber
* mâche
* sorrel


Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:

* artichoke
* celery root
* pumpkin
* artichoke hearts
* rhubarb
* asparagus
* chard
* sauerkraut
* bamboo shoots
* collard greens
* scallions
* dandelion
* snow peas
* bean sprouts
* dandelion greens
* spaghetti squash
* beet greens
* eggplant
* spinach
* broccoli
* hearts of palm
* string or wax beans
* broccoli rabe
* kale
* summer squash
* Brussels sprouts
* kohlrabi
* tomato
* bean sprouts
* leeks
* turnips
* cabbage
* okra
* water chestnuts
* cauliflower
* onion
* zucchini


If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

* crumbled crisp bacon
* grated cheese
* minced hard-boiled egg
* sautéed mushrooms
* sour cream
* Spices
* All spices to taste, but make sure none contain added sugar.
* Herbs
* basil
* garlic
* rosemary
* cayenne pepper
* ginger
* sage
* cilantro
* oregano
* tarragon
* dill
* pepper
* thyme


For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.

The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

* Filtered water
* Mineral water
* Spring water
* Tap water


Additionally, you can have the following:

* Clear broth/bouillon (not all brands; read the label)
* Club soda
* Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
* Decaffeinated or regular coffee or tea*
* Diet soda made with sucralose (Splenda™); be sure to count the carbs
* Essence-flavored seltzer (must say "no calories")
* Herb tea (without barley or any fruit sugar added)
* Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons

* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.



Special Category Foods

To add variety, each day you can also eat 10 to 20 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. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.

Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack. More and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things:

1. Not all convenience food products are the same, so check labels and carbohydrate content. (See the Online Store for Atkins brand products.)
2. While any of these foods can make doing Atkins easier, don’t overdo it. Remember, you must always follow The Rules of Induction.


Related Articles:

* Phase 1: Induction
* Two-Week Induction Meal Plan
* The Rules of Induction
* What Induction Can Do For You
* Between-Meal Nibbling
* Atkins Is a Low-Glycemic Approach
* Atkins Products for Induction

[MikeB]

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating.
1. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).
2. Eat no more than 20 grams a day of carbohydrate, at least 12 – 15 grams of which must come in the form of salad greens and other vegetables. (see Acceptable Foods).
3. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. If you feel you must eat bread or some other grain product, only high fiber low-carb products with 3 net carbs or less per serving are allowed, and you can eat only one serving a day. Be aware that even that amount may slow or stall your progress, and if that happens, drop the product immediately.
4. Eat nothing that isn't on the Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins.
5. Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements.
6. Don't assume any food is low in carbohydrate—instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter. Be aware that the law allows manufacturers to round off if a product has fewer than 0.5 grams of any carbohydrate, so that will show up as zero. The only way to detect some fractional carbs is to look for them in the ingredients list, where they must be listed if they’re added to a product, regardless of the amount.
7. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing.
8. Use sucralose or saccharin as a sweetener. Be sure to count each packet of any of these as 1 gram of carbs, because of the fillers and bulking agents which are added.
9. Avoid too much coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.
10. Drink at least eight 8-ounce glasses of water each day in addition to anything else you may drink, to hydrate your body, avoid constipation and flush out the by-products of burning fat.
11. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.
12. At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron.

[William Wallace]

Originally Posted by mtxpert

If you're going to "try" atkins you have to start with induction, no milk, no pop, no suger, no carbs for at least 2 weeks. You'll start your morning with scrambled eggs, bacon, ham etc. Morning snack, beef, tuna, cheese etc. Lunch more of the same, meat and or cheese with super low glyciemic index veggies.
Bad thing is if you cheat you are on a death's door diet, your cholesteral will go through the roof and you'll gain weight like a mad man. If you don't cheat you'll drop weight like crazy HOWEVER the second you touch carbs/suger again you'll come out of ketosis and gain a ton of water weight - 5-10lbs in 48 hours.
BE CAREFULL!!! This is not a diet, it's a lifestyle change.

Good info!

[dunlop12]

We need to address this:We need to address this: