MissScruff
Thu, Mar-17-05, 09:58
Rules of Induction
Sorry the table is messed up, but you get the idea.
Acceptable Foods
These are the foods you may eat liberally during Induction:
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 lobster 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 can have two to three cups per day of:
•alfalfa sprouts
•daikon
•mushrooms
•arugula
•endive
•parsley
•bok choy
•escarole
•peppers
•celery
•fennel
•radicchio
•chicory
•jicama
•radishes
•chives
•lettuce
•romaine lettuce
•cucumber
•mâche
•sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.
Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:
•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
•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 (but not balsamic vinegar, which contains sugar) 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 serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)
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 will 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, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect 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 recently 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 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
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.
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:
The Rules of Induction
This phase of the Atkins Nutritional Approach™ must be followed precisely to achieve success. If you do it at all incorrectly you may prevent weight loss and end up saying, "Here is another weight-loss plan that didn't work." Also, check out "Extra Cautions," below.
Memorize the following rules as though your life depends upon it. In fact, it does.
1.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.
2.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).
3.Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Acceptable Foods).
4.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.
5.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.
6.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.
7.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.
8.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.
9.Use sucralose or saccharin as a sweetener. Be sure to count each packet of any of these as 1 gram of carbs.
10.Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.
11.Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat.
12.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.
13.At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron.
Extra Cautions
•Stay away from diet products unless they specifically state "no carbohydrates." Most such foods are for low-fat diets, not controlled carbohydrate plans.
•The words sugarless, sugar-free or "no sugar added" are not sufficient. The label must state the carbohydrate content; that's what you must go by.
•Many products you do not normally think of as foods, such as chewing gum, breath mints, cough syrups and cough drops, are filled with sugar or other caloric sweeteners. They must be avoided.
•Be wary of prepared salads at salad bars or deli counters. For example, cole slaw or even tuna-fish salad may have been prepared with sugar.
I found this Atkins center message in the tips and stalls forum and was wondering how I could get such conflicting information on what to do when my weight loss stalls. Eat liberally should be banished from the Atkins message - if you read their recommendations you should have no more than 5-8 oz. of protein in any meal, which is about half a chicken breast. I was told to up my fat to get out of a stall, here the Atkins center says to lower it.. the conflicting info I am getting is making me nuts!!!
For those who are stalling, which I find to be a great number of folks who post in here, this may be some life saving info:
From the Atkins Center....
"Thank you for your inquiry.
Firstly, do your best to be patient with your weight loss. You have nothing to be concerned about. While some lose weight consistently on Atkins, others lose in stages. You are in ketosis so you are burning stored fat for fuel.
You could be eating too much fat. While fat is necessary while following Atkins, eating too much fat can delay weight loss. Your body burns the fat you eat first, then the stored fat. If you're eating too much fat, you will not give your metabolism a change to burn the stored fat in the body.
Try reducing your fat intake slightly and see if that helps.
You could be eating too much. Even protein will turn to glucose if consumed in large amounts. We recommend no more that 6-8 oz of protein per meal.
Are you exercising? Exercise will not only help with fat burning, but the more you exercise, the more carbohydrates the body can tolerate. If you are not exercising, start as soon as you can.
If you measured your chest, waist, hips, upper arms and thighs with a tape measure before beginning to do Atkins, you should see a loss of inches, which sometimes occurs when weight loss is only marginal. Also, your weight can fluctuate from day to day, even from hour to hour, depending upon fluid balance, hormonal cycles and the effects of medications, to name a few things. And vigorous exercise can actually cause some weight gain because it increases muscle mass, which is denser than the fat it displaces. Even if these various factors cause you to lose pounds more slowly than you want, your tape measure will reveal that you are slimming down all over. But, as with the scale, don't become obsessed with the tape measure. You'll know the inches are disappearing because of the way your clothes fit.
To be sure you are following Atkins correctly, here is a list of common mistakes to avoid:
1. NO CAFFEINE- Excessive Caffeine can cause an insulin response leaving you craving sweets, and throwing you out of ketosis.
2. NO ASPARTAME-Aspartame may impact blood sugar levels which will cause an impasse in your weight loss. Watch for items such as diet soda and sugar free Jell-O.
3. CHEESE-4 oz per day maximum.
4. VEGETABLES-Remember, the 20 grams of carbohydrates that you consume per day should mostly come from vegetables. You can have 3-4 cups of salad or 2 cups salad, 1 cup cooked vegetables per day using only the vegetables on the acceptable food list. This is very important. Eliminating the vegetables may shut down your metabolism and your weight loss will stall.
The following list of common mistakes to avoid during Induction will be helpful:
1. Do not skip meals or go more than six waking hours without eating. If you are not hungry, eat four or five smaller meals (or healthy snacks) instead of three larger ones.
2. Do not omit natural fats. Butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils, and the fat in meat and fish will actually help you lose weight.
3. Do not eat more than 20 grams a day of carbohydrate, at least most of which must come in the form of salad greens and other acceptable vegetables.
4. Eat absolutely no fruit, bread, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts 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.
5. Eat nothing that is not on the acceptable food 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.
6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements.
7. Don’t assume any food is low in carbohydrate; instead read labels to check the carb count (it’s on every package) or use the carbohydrate gram counter in this book.
8. Watch out for hidden carbs in gravies, sauces and dressings.
9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose, saccharin or the herb stevia. Be sure to count each packet of any of these as one gram of carbs.
10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.
11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation, and flush out the by-products of burning fat.
There are a number of dos and don'ts you must adhere to for successful weight loss.
You must:
Drink at least eight 8-ounce glasses of pure water daily. This can be filtered, mineral or spring water (not seltzer). You may also have unlimited amounts of herbal tea (without sugar), but these do not count toward your total of eight glasses.
Drink only decaffeinated coffee and tea and use only acceptable sweeteners (see below).
Treat aspartame (NutraSweet® or Equal®) with caution. Avoid whenever possible. This includes products sweetened with these ingredients, such as diet sodas and diet Jell-O. Instead use sucralose, (Splenda®) or saccharin (Sweet'n Low™).
Check labels on other products that purport to be low- or controlled carb.
When eating out, be careful you're not consuming "hidden" carbohydrates in sauces or breaded products. Tell your waiter that you would like your food prepared free of sugar, flour and cornstarch.
At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron.
Unless you are physically unable to do so, exercise every day, even if it's just a walk around the block. This is an important part of the program in all phases and will certainly increase the rate at which you lose weight. That's because exercise not only causes you to burn calories, it also accelerates your metabolism.
You can:
Have a snack of a permissible food an hour or two after a meal if you wish.
You must not:
Overeat. You may have heard that you can eat as much as you desire of the acceptable foods. No so. Stuff yourself with steaks and cheeseburgers, and some of that protein will convert to glucose in your body. Instead, simply eat the amount that allows you to feel satisfied.
Drink alcohol in any form.
Use more than three packets of sucralose (Splenda) daily. (More and more products are being made with Splenda so if you use any, don't forget to include those grams in your tally.)
Cheat. It takes two to three days for the body to switch from burning carbohydrates (in the form of glucose) to fat burning. One cheat and you're back to a glucose-burning metabolism, and you can lose the effects of two or three days of fat burning.
You must not eat any of the following:
Sugar (in any form, including corn syrup, honey and maple syrup)
Milk or yogurt (cream is allowed in limited amounts)
Fruit and fruit juice
Flour products (breads, pasta, crackers, etc.)
Grains or cereals
Beans and legumes
Starchy or high-sugar vegetables (potatoes, yams, corn, peas, parsnips, beets, carrots)
Sweet condiments (such as most ketchups, barbeque sauce and balsamic vinegar)
French dressing, Thousand Island dressing (check labels for carb count)
Cottage cheese, farmer's cheese and other fresh cheeses
Nuts and seeds
Here is a detailed list from Dr. Atkins regarding slow weight loss and plateaus:
First, recognize that there may not be a problem at all. Different people will respond to Atkins differently; some consistently lose weight while others do so in stages. Don’t watch the scale and become overly concerned with short-term results. Also, make sure your expectations of weight loss are realistic. Atkins is designed to lead you to your natural ideal weight. For many people, that may still be more than they wish to weigh. We strongly recommend that you manage your expectations in a real and healthy way.
Second, remember that success on Atkins should always be measured by more than just the scale. Consider the following questions and think about how they apply to your experience on Atkins:
Are you experiencing more energy and vitality throughout the day?
Are your clothes fitting you better?
Are you experiencing less between meal cravings and hunger?
Have your blood tests improved?
Are you still losing weight, but just at a much slower pace?
Have you lost inches in your body measurements?
Continue to stick with it, modifying it as you go along to make it work for you, and you will continue to see suitable health enhancing results.
Given all of the above, there are a number of key factors that may inhibit a person’s ability to have success on a controlled carb program like Atkins. Listed below are the difficulties people experience most frequently:
Consuming Too Many Carbohydrates
It’s amazing how frequently this is the source of most people’s problems. Some people can get away with higher carb consumption and still experience success on Atkins, but many (especially those who are overweight to begin with), need to be more vigilant in keeping carbs controlled.
Check to make sure you are completely aware of all the sources of carbohydrates you may be eating. For example, lemon juice, excess vegetables, and low fat substitute products can contain those few carbs that could disrupt your success. Keep a complete food diary for a few days to see exactly what you are consuming. You may be surprised, Also, even if you think you’ve caught every carbohydrate, check the ingredients on any processed food you are eating (if a serving size contains less than 1 gram of carbs, it can be listed as 0 carbs. If you are consuming a lot of this product, the hidden carbs can add up fast.)
If you’ve done a full investigation and believe you’ve caught all the carbs, try a week at a lower carb level (e.g. If you’re on an Ongoing Weight Loss Level, go back to Induction) to see if that might restart your success.
Overeating
While it is true that calorie counting is not necessary on Atkins, this is not a license to gorge yourself at every meal. The Atkins Nutritional Approach is most effective when you eat until you are satisfied, not until you can’t eat another bite or you’ll explode. Also, try eating slower to allow your body to signal when it is full before you overeat. Think about this over the next week and see if it helps you to start/restart your weight loss.
Undereating
Just as overeating can cause your body to resist weight loss, so can undereating. If you’re hungry, eat; if you’re starving, you should have eaten 30 minutes ago.
Trying To Do A "Low-Fat" Version of the Atkins Nutritional Approach
Some people with very fast metabolisms can get away with this and experience success on Atkins. However, for most, it will inhibit your weight loss and keep you hungrier throughout the day and thus more susceptible to sugar/carb cravings.
Nutritional Deficiencies Caused By Previous Diets
Many people who have been on a diet high in sugar and other refined carbohydrates, as well as low in fat (which is almost everybody) prior to beginning Atkins, will have nutritional deficiencies that may not be fully addressed by the Atkins Nutritional Approach. Readers of Dr. Atkins’ books know that he is a firm believer in nutritional supplementation. His key recommendations for everyone include a broad-based multi-vitamin program (preferably not a "one-a-day", but one consumed through the day for optimal absorption) and an essential fatty acid formula (which can boost your metabolism and enhance fat burning). For additional supplementation, refer to Dr. Atkins’ books including his latest Vita-Nutrients Solution to develop a program that meets your specific needs.
Medications
Virtually all medications will inhibit weight loss to some degree, with prescription medications being the most problematic. For more information on this subject, please review the questions concerning medications.
Yeast Overgrowth/Candida Condition
Re-read the yeast chapter in New Diet Revolution, and go on a yeast/fermentation-free version of Atkins (e.g. no cheese, vinegar, mushrooms, etc.) for two weeks to see if that precipitates weight loss.
Food Intolerances
Re-read the chapter on food intolerances in New Diet Revolution.
Lack of Exercise
While Atkins doesn’t require you to kill yourself on the treadmill or in an aerobic class everyday to see results, the importance of regular exercise can’t be overlooked. Make sure you are engaged in some form of exercise at least three times a week, or as directed by your doctor. If you can increase that to four or five times a week, all the better. You will definitely see the results on Atkins if you increase your exercise routine.
Lack of Proper Water Consumption
If you’re not drinking enough water, your body is operating inefficiently. An inefficient body will not respond as well to weight loss efforts. Basically, by the time you feel thirsty, you are already dehydrated. Do yourself and your body a favor and drink at least 8 glasses of water a day (preferably filtered), and more if possible. You may go to the bathroom more, but your body will love you for it. Note: This means water, not decaf coffee, tea, diet soda or anything else that may include water but is not water.
Low body Temperature
This would indicate a possible sluggish thyroid. Refer to New Diet Revolution for how this can impact weight loss and how you can test for this condition in your own home.
Consumption of Artificial Sweeteners
For many people, products such as aspartame and saccharin are not a problem, especially when consumed at low to moderate levels (remember that all sweetener packets contain a gram of carbs). However, some people can experience a weight loss impasse from these products. For many Atkins followers, these products have been a "necessary evil", since they are better than giving into sugar cravings. Our advice: If you are having trouble losing weight on Atkins, refrain from these artificial sweeteners for a week to see if it helps.
Consider trying Stevia, a natural product that people use as a sweetener. Sucralose, recently approved by the FDA and used safely for years in countries throughout the world (many of which ban the use of aspartame), may solve the problem for all Atkins followers. We do not believe it will cause weight loss impasses for any Atkins followers, and are now using it as the sweetener in all Advantage Bars, cheesecakes and other Atkins food products."
__________________
Owl
The Power of Five
These portions contain roughly 5 grams of Net Carbs. Food groups are arranged in the general order in which they should be added.
*I found this on the Atkins site and use it as the guideline for foods to be added each week once I went into OWL. From what I understood this is only a guide and that you know yourself better than anyone and need to use your best judgment. Each week you add 5 carbs so that week one you would have 25 carbs a day and week two you would have 30 carbs a day. You get the idea.
Vegetables (pick one to add for week 1)
1 cup cooked spinach
2/3 cup red bell peppers
1 medium tomato
1 cup cooked broccoli
12 medium asparagus
1 cup cauliflower
1/2 cup chopped onion
1/2 California avocado
2/3 cup summer squash
Dairy (pick one to add for week 2)
5 ounces farmer’s cheese or pot cheese
5 ounces mozzarella cheese
3/4 cup cottage cheese
3/4 cup ricotta cheese
3/4 cup heavy cream
Nuts and Seeds (pick one to add for week 3) when I got here I made Pecan Tussies which are out of this world and can be made with just about any nut!
1 ounce of:
macadamias (approximately 10 to 12 nuts)
walnuts (approximately 14 halves)
almonds (approximately 14 nuts)
pecans (approximately 14 halves)
hulled sunflower seeds (3 tablespoons)
roasted shelled peanuts (approximately 26 nuts)
1/2 ounce of cashews (approximately 9 nuts)
Fruits (pick one to add for week 4)
1/3 cup blueberries (fresh)
3/4 cup raspberries (fresh)
3/4 cup strawberries (fresh)
1/4 cup cantaloupe or honeydew
Juices (pick one to add for week 5)
1/4 cup lemon juice
1/4 cup lime juice
1/2 cup tomato juice
Convenience Foods
You can select from the variety of convenience foods (bars and shakes are the two most available), but be sure to determine the actual number of digestible carbohydrates in any particular product. (I'd really watch out for these since they have been known to cause stalls and/or cravings)