Hi there,

Was reading this forum for quite a while, finally decided to join to get your support.

I'm 53 yrs old male, 6'1' 260 ibs. My goal is 210. Dont care when I will hit the target, the only think I need is a steady weight loss at least 4-5 lbs month

Yesterday I've started Atkins 20 and obviously i am in a induction period. I have a couple of questions.

1. My understanding is that my meals should have the following fat to protein ratio - 70% fat : 30% protein. Today I had for lunch half of a rotisserie chicken breast which was quite lean. Should I add some butter to the meal to increase fat ratio?

2. Is rotisserie chicken ok? Any carbs (sugar) in it?

Thank you

Hi, faffnir. Welcome to a good place. Make yourself at home.

I don't know Atkins 20 per se. However, I've had a lot of experience with Atkins since 1972, and this is what I'd say: Don't worry about ratios. Just eat from the prescribed lists, and nothing else. Eat when you're hungry. Don't eat when you're not hungry. Don't let yourself BE hungry. This is a way of learning about yourself.

In short: Eat REAL FOOD. No sugar. No starch.

The veggies, fats, proteins, etc. will sort themselves out.

You can look up the rotisserie chicken on the internet and find out what the nutrient counts are. Most commercial rotisserie chickens are injected, or coated, with seasonings of some kind, often containing a little sugar. Personally, I wouldn't worry about it. Convenience is nice.

Atkins 20 is easy. 12-15 carbs from veggies. Each meal (since you are male) have 6 ounces of protein (meat, fish, a couple eggs), add 4-5 net carbs of veggies and a couple table spoons of fat. (Olive oil on salad, or for cooking, or butter on vegs). and you are good to go. Easiest is to get the Induction food list and pick your foods from that.

I don't think Atkins is too concerned with ratios. Get plenty of fat, get plenty of protein, keep the carbs low.

Good luck!

Hi,
I eat those chickens without issue. I picked up an Atkins book and read the allowed food list when I started induction, but then I found this visual guide and it was quick to see what's low carb and what's not. I keep my carbs under 20 per day and usually get them through green veggies.
https://www.dietdoctor.com/low-carb

Best of luck!

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