Author: Sorting Last Post on Top ↓ Message:
WOUBBIE's Photo WOUBBIE Posts: 5,859
8/27/14 9:34 A

My SparkPage
Send Private Message
Reply
Well done! MAW said most of what I would also recommend. You'll find your endurance starting to rebound fairly soon.

If you are very active you will definitely be interested in Phinney and Volek's book The Art and Science of Low Carbohydrate Performance. They are doing a lot of work looking at how keto-adaptation works for athletes and how to maximize performance safely.

As to long-term adherence to a ketogenic diet, I think that as long as you're willing to keep educating yourself about what to eat, you can certainly do this for a (hopefully) long and healthy life! The education is currently a necessary step because we are going against every USDA recommendation out there, so almost none of the conventional wisdom applies. "How much protein is too much?" "Do you actually need to eat a lot of fiber?" "When is it beneficial to add carbs to your template, if ever?"

Another good read for the science-minded is Denise Minger's Death by Food Pyramid. She excels at deconstructing and analyzing studies and commenting on what conclusions you can and can't draw from them.

Welcome aboard!

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
BUDGETMAW Posts: 3,082
8/27/14 8:20 A

My SparkPage
Send Private Message
Reply
Welcome, and congratulations on your loss! That's great!

I eat low carb, not keto, and I don't exercise, so I'm not a great person to answer your questions. I'll give it my best shot, though.

First, a lot of people here and elsewhere are looking at keto as a lifestyle, not a diet, and planning to stay with it forever. I don't think you need to worry about it adversely affecting your health.

With regards to exercise, it is normal to feel a bit weak when you first start. It's because your body is used to burning glucose for energy and is in the process of switching to burning fat. It takes a while to get all the process switched over. Also, you lost a lot of water (unfortunately, a lot of that initial loss is water. Not all of it - some is fat - but a lot of it is water. Rats!) and a lot of electrolytes go out with it, so your body is a bit off kilter from that. There are a lot of adjustments your body is going through in a short time. It can handle it; it just makes some people feel a bit weak and maybe lightheaded at the start.

By now you should be feeling better and should be getting your old energy back. You should be able to exercise as usual, if not now then very soon. No need to carb load either before or after starting.

A hint about the way these threads are usually used. If you have a specific question that you'd like to have answered, it's better to start a new thread with a descriptive title. More people are likely to see your question that way, and to read it and respond.

MRTHING2000's Photo MRTHING2000 SparkPoints: (10,824)
Fitness Minutes: (759)
Posts: 84
8/27/14 5:55 A

My SparkPage
Send Private Message
Reply
I'm new to the low carb routine, about 2 1/2 weeks in. I feel better than I have in years. I see real promise in the keto profile. I think I get the math behind it all, and I'm a data junkie anyway. I track everything.

What do you find works for keto? 30 days? Something else? Is it really sustainable over the long haul, or more of a way of meeting an end in bursts?

I guess my only concern is wrecking my metabolism over the long haul. With fewer carbs I don't have quite the energy to bike as hard as I once did, though I figure I've lost 10-15 pounds already. I'm hoping to hit the gym soon as I recover from major changes. I just hope keto doesn't adversely impact it. I'll start out light, but not sure what to expect.

WOUBBIE's Photo WOUBBIE Posts: 5,859
7/13/14 10:28 A

My SparkPage
Send Private Message
Reply
Two other things to consider: if you try cutting dairy for a few weeks and you get nada it might be helpful to have your doctor look at ALL your hormone levels. There are other things that can be out of whack besides insulin and thyroid.

I'm by no means an expert on those, but a few people on this forum are. I'm thinking of MYLADY4 again in particular. You might SparkMail her (yeah, you can use me as a reference, lol!) and ask what tests she had done.

The other area to examine is your gut health. You can have problems from things like a systemic candida infection that affect your entire body. Just taking a probiotic and a prebiotic can help a little, but sometimes more is needed. Again, I'd recommend the PPC book for some good info. Not necessarily even to follow his suggestions, but to bring the info to your doctor/s for advice.

Keep trying! Somewhere out there is your Golden Ticket!

Edited by: WOUBBIE at: 7/13/2014 (10:29)
Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
WILDANGEL72's Photo WILDANGEL72 Posts: 142
7/13/14 12:40 A

My SparkPage
Send Private Message
Reply
Thanks again for the input and links. I used a keto calculator to come up with the macro numbers that I have set into my nutrition tracker on Spark. The only thing I can think of is that I may have to cut out the dairy for a bit and see how that goes. Sadness. One thing I really loved about doing LCHF was getting to add back in my cream soups and cheese, and cream in my coffee! I couldn't have those things very often in my regular low carb lifestyle.

I know I can't have carbs like potatoes and rice. As much as I love mashed potatoes and pretty much anything over rice, if I so much as look at a starchy food I can't zip my jeans, lol. So, I guess it'll have to be the dairy. I'll try it, because I'm just not ready to give up and accept that my lot in life now is to be permanently fat. There has to be reason for the gain, and therefore a way to lose it again. Just gotta keep trying.

Thanks again for the support and info. It really helps.

emoticon emoticon

Edited by: WILDANGEL72 at: 7/13/2014 (01:23)
Go ahead and laugh at life; you can bet life is laughing at you.


 Pounds lost: 13.6 
 
0
12.5
25
37.5
50
WOUBBIE's Photo WOUBBIE Posts: 5,859
7/12/14 11:32 P

My SparkPage
Send Private Message
Reply
How frustrating! That information is downright contradictory. The guidelines you read should have been clearer from the start. The second set of rules is actually the correct set. The first batch is a sales pitch. "Never count calories!" Wrong. "Eat all the dairy you like!" As long as it doesn't give you digestion problems or stall your weight loss. "Fill up on nuts and fatty cuts of red meat!" Unless they stall your loss... You get the picture.

There's not one perfect way of pulling off a ketogenic diet, but there are a few commonalities. I'd recommend starting here:

keto-calculator.ankerl.com

This is a calculator to help you get your personal baseline as far as calories and ratios of fat/protein/carb.

A lot of the most successful plans have you strip down your food choices to the very basics - a paleo template that (at least temporarily) removes all grains, all legumes, all dairy (even if you tolerate it), and, obviously all sugar - usually for 30 days. I'm thinking of Whole 30 and the Personal Paleo Code (Chris Kresser's plan). After 30 days you begin to add back foods in a specific order, and test them for tolerance for a couple of days before moving on.

If you're already eating similarly to this, maybe try ditching dairy for a week or two to see if that's a problem area. I know even Atkins says that, technically, you're allowed X amount of cheese and cream, but also points out that they may stall your weight loss.

As to people eating less than 1000 calories a day because they're not hungry - yes, that happens, but it's usually counterproductive unless it's just for a few days. You can actually get most of the nutrients you need at that level, though, as long as the few carbs you do eat come from nutrient-dense veggies like leafy greens. It would never be suitable for someone who's really active, though.

I'm currently reading the Personal Paleo Code, even though I'm probably not going to follow it, lol! I like my dairy products too much! If I have to ditch them someday I will, but I'm not at that step yet! Anyway, it's a very good read and he will explain exactly what you should be eating. In fact, if I had a complaint about the book it would be that sometimes he explains TOO much - and for ME to say that means that he really DOES go into detail!

While a ketogenic diet usually works to improve weight loss, you might also be someone who does better with a slightly higher carb level from things like potatoes and brown rice. Those are usually forbidden on standard LC plans, but are totally acceptable on Paleo.

Hope that helps a little.

Another thing you might like about the PPC book is that it's an entire lifestyle book - I started reading it for some tips about sleeping better. Also, he has specific advice for people who are trying to lose weight and for people with autoimmune conditions.

Edited by: WOUBBIE at: 7/12/2014 (23:54)
Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
WILDANGEL72's Photo WILDANGEL72 Posts: 142
7/12/14 7:15 P

My SparkPage
Send Private Message
Reply
Thanks for the info and the link. I have to say, this LCHF thing is a little confusing. At first it seemed very simple, like low carb with more fat. But there seems to be so much contradiction in the information that's out there. I went to a few sites dedicated to ketogenic living, with experts from the country where the plan originated offering advice and resources. One site promises to make it simple and easy to understand, explaining the basics in a few key points. Page 1 said "enjoy meats with the fat and skin on, add butter or rich sauces to proteins and vegetables to keep the fat/carb/protein ratios correct. Use olive or coconut oils to cook and add fats to leaner proteins like poultry. Add heavy cream and coconut oil to coffee and tea. Enjoy full fat cheese, sour cream, and heavy whipping cream whenever possible. Add butter to eggs, meats, and vegetables. Enjoy nuts, particularly macadamia and almonds, as they have the highest fat content.No need to count calories or weigh food."

( I still track and keep count to make sure I'm where I should be.) I kept reading, and on page 3 it says: "Don't use a lot of dairy, this can stall or even reverse weight loss. Be careful with nuts; they're very high fat and some people may need to avoid them altogether. Try not to eat too much meat, as protein can be converted to sugar. Beware of using too much butter; coconut or olive oil will work better for some and may be more conducive to weight loss. Eat all you want and never go hungry, but do try to stay within your recommended calorie range..."

Wait, what calorie range? Page 1 said don't count calories. Go easy on nuts, butter, and dairy? Page 1 said those should be the staples of my diet. Eat full fat cheese, sour cream, and heavy cream, but avoid or limit dairy products? Eat all this meat, fat and skin and all, but be careful eating meat cuz you don't want all that protein... So far all the expert advice seems to be a study in contradictions--even on the same site, or from the same expert. When you take out all the stuff they tell you to eat but then also to avoid, it basically sounds like you can have kale or spinach smothered in coconut oil. Watch out for anything else.

The fat fast I did for three days also had no effect, and now I'm just left feeling confused, disappointed, and frustrated. Recently I've seen and heard ppl raving about how much they eat and how much they've lost, then in the same breath say they're never hungry on this diet and have to force themselves to take in 900 calories a day. 900 calories for an adult human is not ketogenic, it's anorexic. Anyone would lose weight on that amount of calories. Not to mention if you're getting those calories from mostly fat, you can't possibly get all the other nutrients, vitamins/minerals/antioxidants, that you need from your food.

If anyone knows of a good, non-contradictory source for me to glean wisdom from, I'm grateful for the help--because I'm nearly ready to give up, and I've never been a quitter. But to gain for no reason and then not be able to lose no matter what is very disheartening. Especially when I'm trying so hard...

I made my tracker public for the time being. There a few days missing, but you can see what I've been up to since about 6/30 with just a few gaps where I didn't track (since the experts said not to). Even on the days I didn't track, my eating was the same: fats, proteins, carbs below 29 net. The carb counts here on spark are all total, but I stay at 29 or under mostly once the fiber count is subtracted.

Edited by: WILDANGEL72 at: 7/12/2014 (21:46)
Go ahead and laugh at life; you can bet life is laughing at you.


 Pounds lost: 13.6 
 
0
12.5
25
37.5
50
WOUBBIE's Photo WOUBBIE Posts: 5,859
7/11/14 8:56 A

My SparkPage
Send Private Message
Reply
Check all the obvious things first and make sure you're eating as clean as possible - cut dairy, sweeteners, and nuts. Adjust your protein levels down if necessary. Try a 3 day Fat Fast. If you've been doing the same exercise routine for a long time try to shake it up for a week and make sure to get a few bursts of high intensity activity in.

Also, there are often more problems than just metabolism going on. If you've been doing everything right and are still having problems losing you might need to get some advanced testing done to see if other hormones are sabotaging you.

Here's at least one person I know of who ran into all kinds of problems losing even when doing a LOT of working out and eating clean. She had multiple hormonal issues to sort out.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5611317


Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
BUDGETMAW Posts: 3,082
7/11/14 7:10 A

My SparkPage
Send Private Message
Reply
Would you be willing to make your food tracker public, at least for a few days? Sometimes we can spot possible problems that way.

WILDANGEL72's Photo WILDANGEL72 Posts: 142
7/11/14 4:50 A

My SparkPage
Send Private Message
Reply
Thanks. I've been staying between 20-25 net carbs daily. I never go over 30 net carbs. I keep my percentages 70/20/10 (fat/protein/carbs) as suggested by all the keto resources I've read; I'm always within 1-2% of that range. I'm still not seeing results like everyone talks about, and it's getting discouraging. The first time I did the SB diet, I lost 70 lbs in right around 6 months. Over 100 lbs in just under a year. All without really trying, just cutting the carbs; but SB also cuts fat. Since that lifestyle is not working for me now, I've tried upping the fat to achieve/maintain ketosis, but I'm still not losing. It's really frustrating because ppl just assume you're not trying, or you're just not eating right. But I'm doing everything "right" and getting nothing back. I know with PCOS and thyroid disease it can be harder to lose, but it looks to me like with a strict keto lifestyle it should at least be possible. Is anybody else having similar issues, with the weight just not budging no matter what? Input is most welcome.

emoticon

Go ahead and laugh at life; you can bet life is laughing at you.


 Pounds lost: 13.6 
 
0
12.5
25
37.5
50
WOUBBIE's Photo WOUBBIE Posts: 5,859
7/10/14 11:16 P

My SparkPage
Send Private Message
Reply
I use both. 50g total, if I'm not tracking fiber or don't know the amount offhand, or 40g net, which might let me go as high as 75 or 80g total as long as most of it has high fiber. I'm at the point where I can judge pretty well where I'm at just by my level of cravings, lol! If I'm in range then my blood sugar didn't spike. If I have even a hint of craving, then SOMETHING had too many carbs and not enough fiber.

There's a mayo that they use at our cafeteria that should be virtually 0 carbs, but every time I have it I spend the next two hours trying not to eat everything in sight!

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
WILDANGEL72's Photo WILDANGEL72 Posts: 142
7/10/14 10:47 P

My SparkPage
Send Private Message
Reply
Hi, I was wondering if most ppl on LCHF/keto/Atkins count net carbs or total carbs. I usually count net, but I noticed Spark only tracks total and doesn't subtract the fiber grams to get net carbs. (It made me panic more than once when I saw my carb total for the day before I subtracted my fiber count.) But then I read somewhere that keto/LCHF counts total carbs--if that be the case, I can't imagine how to keep my carbs under 20-25 daily without cutting out most veggies entirely (or cutting veg so low that the body doesn't get the nutrients it needs.)

I lost a LOT of weight doing low carb before, and then gained some back due to PCOS and hypothyroid. Since low carb wasn't cutting it anymore, I'm now trying LCHF/keto to see if it makes a difference. When I lost the first time, I was counting net carbs.

emoticon emoticon emoticon emoticon

Go ahead and laugh at life; you can bet life is laughing at you.


 Pounds lost: 13.6 
 
0
12.5
25
37.5
50
SEATTLE58's Photo SEATTLE58 Posts: 5,053
4/16/14 12:33 P

My SparkPage
Send Private Message
Reply
Thank you so much, you two! That makes me feel so much better with the chewing of that fat. emoticon emoticon I'm so mixed up, but trying to get more clear about it all, so will at least check the book out of the library first. I ordered another book yesterday called, The Metabolism Miracle, because of that plan being mentioned on the Favorite Cookbooks thread here. The author mentions the word insulin resistant and pre-diabetes and that sent me to got to Amazon and check it out and I bought it. With diabetes so rampant in my family and with me having a Metabolic Syndrome, I want to reverse all of this and that's why I'm checking everything out, but I'm really leaning toward Atkins. emoticon Have a great day, you two!!



"Little by little whittling my middle!"

Karen




 current weight: 176.5 
 
216
200.75
185.5
170.25
155
WOUBBIE's Photo WOUBBIE Posts: 5,859
4/16/14 9:30 A

My SparkPage
Send Private Message
Reply
Yes, sometimes I felt as if liking fatty cuts of meat was a kind of secret vice - but I've always snuck the chicken skin (I'm convinced that the only reason people crave chicken wings is that it's the only acceptable way to eat the skin!), or the fatty edge of the baked ham.

I agree with Maw on the book versus the list. You can even get an audiobook (I have DANDR - Dr. Atkins' New Diet Revolution on iTunes; don't think it cost much). It really helps to read/hear the whole program laid out.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
BUDGETMAW Posts: 3,082
4/16/14 12:20 A

My SparkPage
Send Private Message
Reply
Karen, the Atkins site does have info on how to do the plan, but I think you're better off reading one of the books. The whys are just as important as the hows, and the book goes into a lot more detail.

I agree about the fatty meats. I think the hardest thing about learning to do Atkins was learning to eat fat and not be afraid of it.

SEATTLE58's Photo SEATTLE58 Posts: 5,053
4/15/14 10:33 P

My SparkPage
Send Private Message
Reply
I really feel that I'm ready to start Atkins. I've been testing the waters, so to speak, and feel that Atkins is my best bet. I've already been doing it for a couple of days, not perfect, but getting a feel for it and deciding where to go. Woubbie, I don't see where there's really a plan here to go by, but it's mainly meats, veggies and dairy. I know that I'll have to be careful with the cheese because I love it so much. I think that we're supposed to find our plan online, right, and see what is done and then come to SP for support. Ok, I'll be seeing you around. Thanks for all your help already! I've really been trying to learn all about it, but have a ways to go, but I have enough knowledge to get started. I was so afraid of ketosis and I've learned that that's a real good thing. I'm also trying to get used to fatty meat being desirable. I used to love it and then got away from it so much because it was such a no-no. So I'll have changes to make like we all do!



"Little by little whittling my middle!"

Karen




 current weight: 176.5 
 
216
200.75
185.5
170.25
155
WOUBBIE's Photo WOUBBIE Posts: 5,859
3/21/14 12:55 P

My SparkPage
Send Private Message
Reply
Yup. If a pat of butter will keep me from going off the deep end when I'm hungry and dinner is not ready, then it's fair game. I don't eat it regularly, though.

Buy fatty cuts of meat, don't trim the fat off, eat the chicken skin, eat the marrow in the ham bone, put avocado/coconut oil/lard/bacon grease on anything you can. Avoid soybean oil whenever possible.

Cheese and other dairy is known to stall some peoples' loss, so it's best to avoid it early on, when you are looking for fast results and a good jumpstart into weight loss mode.

Edited by: WOUBBIE at: 3/21/2014 (12:56)
Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
BRANDESKA's Photo BRANDESKA SparkPoints: (24,718)
Fitness Minutes: (11,387)
Posts: 60
3/21/14 1:31 A

My SparkPage
Send Private Message
Reply
Just stopping by to say hello, and am excited to start a low-carb lifestyle

Edited by: BRANDESKA at: 3/23/2014 (14:54)
Failure is not the falling down; it's the staying down.

"You must go through the valley to stand upon the mountain of God." --Mac Powell


 current weight: 131.0 
 
155
147.5
140
132.5
125
WOUBBIE's Photo WOUBBIE Posts: 5,859
2/23/14 4:13 P

My SparkPage
Send Private Message
Reply
Absolutely! Just look for the recipes she specifically marks with an * for induction-friendly.

Most people have to experiment with various sweeteners to find the one that suits them best. Most of Linda's recipes specify Splenda, as I recall, but you can use whatever sweetener:

1) tastes the best to you
2) doesn't cause gassiness or bloating
3) is in your budget

I'd say the top 3 most people use are Splenda/sucralose, xylitol, and stevia. Stevia is now available in a bewildering array of fillers, so your best bet if you go that route is to get the pure liquid version from Sweetleaf or another manufacturer. I personally use the Sweetleaf packets, because the inulin they use for filler is actually a good "pre-biotic". (If you're not familiar with the differences, a "pro-biotic" adds bacteria strains to your body and a "pre-biotic" feeds those little guys.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
LOVEDBY2 Posts: 99
2/22/14 10:42 P

Send Private Message
Reply
Thank you Woubbie. That makes sense. I took a look at "Linda's Low Carb Menus" for the induction phase. She has desserts on her menu. Would that be ok to include those? They are low carb of course. That site is great!

 Pounds lost: 10.0 
 
0
7.5
15
22.5
30
WOUBBIE's Photo WOUBBIE Posts: 5,859
2/22/14 5:13 P

My SparkPage
Send Private Message
Reply
Those foods are made by Atkins Corporation. Dr. Atkins would definitely not approve. Some of the frozen dinners get some pretty good marks, but you should stay away from the bars for sure, and limit the shakes. Some people can lose using them but some people stall. And there can be, uh, some gastric distress if you eat too many in one day. XD

The two weeks of induction are there to help you change from a sugar-burner to a fat-burner, and to break the cycle of carb cravings. It's usually best to stick with whole foods and stay away from substitutes (sweeteners, for instance) unless you feel they keep you from feeling deprived.

I would guess that most people would recommend stocking up on simple home-prepared foods for the first couple of weeks especially. It doesn't have to be really labor-intensive either. Boiled eggs, salads, string cheese, etc. don't take much to make.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
LOVEDBY2 Posts: 99
2/22/14 3:11 P

Send Private Message
Reply
New here. Do most of you make most of your food for the induction phase? I noticed on the Atkin site they had a preplanned menu for 2 weeks which include Atkins shakes, bars and frozen meals, along with recipes for meals.That is appealing to me because of the ease of not having to think about what to eat. Has anyone tried the preplanned approach for the induction stage? and do you recommend it? Thanks. Starting Monday.

 Pounds lost: 10.0 
 
0
7.5
15
22.5
30
WOUBBIE's Photo WOUBBIE Posts: 5,859
1/28/14 7:02 P

My SparkPage
Send Private Message
Reply
I thought it was time to update this thread with the latest version of the rules directly from the Atkins site. Be aware that there have been slight modifications made since the original Atkins book was published in 1972, but the core idea is the same.

www.atkins.com/Program/Phase-1/How-t
o-
Do-Induction-Right.aspx


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Have three meals and two snacks a day.

Never starve yourself or go more than three or four waking hours without eating. If you prefer, have five or even six small meals. You never want to allow yourself to become ravenously hungry. That can open the door to eating whatever’s at hand. Not a good idea!

Consume 20 grams of Net Carbs a day.

Of these, 12–15 grams should be in the form of foundation vegetables. It’s fine to average 20 grams a day over several days, but don’t go below 18 grams or above 22 on a single day. Dropping below 18 probably won’t make you lose weight any faster and is unlikely to satisfy your vegetable requirement. Going above 22 could interfere with triggering weight loss. Select carb foods from the list of Phase 1 acceptable foods.

Eat sufficient protein at every meal.

As you now know, protein plays a key role in weight loss and protects lean muscle mass, so you lose only fat.

Don’t restrict fats.

Consuming fat is essential to slimming down on Atkins. Fat also heightens the flavor of foods and enables your body to absorb certain vitamins. Always accompany a carb snack with either fat or protein. For example, have cucumber slices with a piece of cheese.

Drink at least eight 8-ounce glasses of water daily.

Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth (not the low sodium kind).

Avoid dehydration or electrolyte imbalance.

The perfectly normal initial loss of water weight can lead to light-headedness and other symptoms and rob you of energy. These symptoms disappear once you’re burning primarily fat, but in the meantime, be sure to consume sufficient salt in the form of salty broth, salt, tamari, or soy sauce.

Watch out for hidden carbs.

Read food labels carefully, particularly on condiments. In restaurants, ask for oil and vinegar to dress your salad, request sauces on the side, and feel free to ask the server what’s in a dish.

Use sugar substitutes—in moderation.

That means no more than three packets a day.
Use only Atkins low-carb products.

Most of these have been tested to ensure that their impact on your blood sugar level is minimal. The majority of them are coded for Phase 1.

Acceptable Foods only.

Eat nothing that isn’t on the list of Phase 1 acceptable foods, unless you plan to continue on Phase 1 for longer than two weeks. If so, then it is acceptable to add nuts and seeds.

emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

And finally, here's a link to the Phase 1 acceptable foods list:

www.atkins.com/Program/Phase-1/What-
Yo
u-Can-Eat-in-this-Phase.aspx


Edited by: WOUBBIE at: 1/28/2014 (19:03)
Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
CINDYTW Posts: 5,783
1/3/14 12:19 P

Send Private Message
Reply
I agree with what Woubbie said, I am back on induction now after setting myself off with cravings and cheating with Xylitol cookies. It makes it worse for me it seems. Sometimes when I am craving sweet, eating sour will help me. Lemon, pickles,etc.

 current weight: 187.8 
 
195
181.25
167.5
153.75
140
WOUBBIE's Photo WOUBBIE Posts: 5,859
1/3/14 12:02 P

My SparkPage
Send Private Message
Reply
The first week or two are the only times when you just have to sweat out the cravings. They WILL go away, but every body is different. Some people have minimal sweet cravings and some really suffer for a few days.

Eating sweet-tasting substitutes is probably the worst thing you can do right now. First off, they'll probably stall your weight loss, and especially at the beginning that's the best incentive to stay on plan through the withdrawal symptoms. Second, you need some time to let your taste buds re-experience all the flavors of food without sugar and corn syrup, lol! (Someone just remarked recently that they had never noticed before that celery is actually kind of salty.) And you will find that many foods that you don't associate with sweetness (a lot of veggies for instance) will suddenly reveal a hint of their sweetness.

In the meantime, do everything you can to help yourself through the induction phase. Don't try to do a whole lot of exercise - walking is probably the best thing you can do to keep active. Make sure you get enough salt. A high carb way of eating causes your body to retain pounds and pounds of water, and when you drop the carbs you release a lot of it. Your kidneys flush out a lot of sodium with the excess, so you might experience headaches and fatigue. The cure is sodium, in whatever form you can take it. A cup of broth a day will usually help.

Make sure you're following a plan of some kind - Atkins, South Beach, Paleo, Primal, Protein Power, what have you. Low carb is NOT all bacon and butter, lol!

Remember that your body has been forced to live on sugar for a long, long time, and it's a little rusty at burning fat, but, well, that's the name of the weight loss game, isn't it? Burn Moar Fat! So stick it out for a few days, reminding yourself that every time you tell your sugar cravings "No!" your body shrugs and burns some fat instead.

emoticon

Edited by: WOUBBIE at: 1/3/2014 (12:15)
Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
TOESGIRL85's Photo TOESGIRL85 SparkPoints: (615)
Fitness Minutes: (150)
Posts: 2
1/3/14 6:40 A

Send Private Message
Reply
Hi, I just started phase one on the 1st and I would love any tips anyone has to offer, right now I'm wanting sweets and i dont think there is such a thing as carbless sweets, is there?? emoticon

"Your already beautiful; now your just choosing to be fitter, skinny and more healthy!"


 current weight: 350.0 
 
350
306.25
262.5
218.75
175
SIERRAGOLD's Photo SIERRAGOLD SparkPoints: (6,624)
Fitness Minutes: (1,755)
Posts: 377
11/22/13 10:48 A

My SparkPage
Send Private Message
Reply
Thank you Cindy... I'm going to made some today! I think I'll have to eat one right away too, but refrigerate the rest and see how they are.

emoticon

Barbara

* People who say it can't be done should stop interrupting those of us that are doing it.
~Henry Ford

* A competent and self-confident person is incapable of jealousy in anything. Jealousy is invariably a symptom of neurotic insecurity.
~Robert A. Heinlein

* One of the truest tests of integrity is it's blunt refusal to be compromised.
~Chinua Achebe



 current weight: 196.0 
 
207
187.75
168.5
149.25
130
CINDYTW Posts: 5,783
11/21/13 11:43 P

Send Private Message
Reply
You could refrigerate them, I just make one and eat it on the spot! emoticon I just mix the ingredients, soften the butter or coconut oil first, and eat it!

Edited by: CINDYTW at: 11/21/2013 (23:45)
 current weight: 187.8 
 
195
181.25
167.5
153.75
140
SIERRAGOLD's Photo SIERRAGOLD SparkPoints: (6,624)
Fitness Minutes: (1,755)
Posts: 377
11/21/13 3:45 P

My SparkPage
Send Private Message
Reply
Hi Woubbie,

Thank you for warning me about possible stomach upset. I don't know if I'll have a problem, so I'll be mindful if I eat a whole bar in place of a meal and have any issues afterwards. I really got way more than I need right now, but I sort of went crazy with seeing all the different flavors! I sliced up on last night into 10 slices and put it into a baggie to keep it fresh. It was satisfying to just have half the bar, spread out over the whole day. So that's a huge improvement for me, considering I was eating half of one of those large Hershey's Special Dark Chocolate bars almost every day. emoticon I'm going to keep a couple in my car and purse just in case I'm stuck somewhere and feel icky.

Cindy,

That's a great idea for the Cocoa Powder! emoticon I have all those ingredients in the house now. Do you refrigerate the 'Bon Bons' after you make them? Do you cook them? I have no idea. emoticon

Thanks for the ideas!

Barbara








Barbara

* People who say it can't be done should stop interrupting those of us that are doing it.
~Henry Ford

* A competent and self-confident person is incapable of jealousy in anything. Jealousy is invariably a symptom of neurotic insecurity.
~Robert A. Heinlein

* One of the truest tests of integrity is it's blunt refusal to be compromised.
~Chinua Achebe



 current weight: 196.0 
 
207
187.75
168.5
149.25
130
CINDYTW Posts: 5,783
11/21/13 11:35 A

Send Private Message
Reply
I can't have most of the bars (food intolerances) and the ones I can have a lot stuff stuff I won't eat. For a chocolate emergency, which I have rarely I am a salty snack person, I got some 0 net carb organic cocoa powder and can make hot chocolate, mix it with butter or coconut oil to form like a "bon bon" or I could make a muffin sort of thing I am sure. I use stevia or monk fruit to sweeten it up.

 current weight: 187.8 
 
195
181.25
167.5
153.75
140
WOUBBIE's Photo WOUBBIE Posts: 5,859
11/21/13 9:57 A

My SparkPage
Send Private Message
Reply
It never hurts to have "sanctioned" emergency food on hand, as long as you realize that eating them can still cause you to stall on your weight loss, as well as causing some gastrointestinal distress. I usually carry one of the ALDI brand bars in my purse. They're really handy when I have to go grocery shopping on an empty stomach! Keeps me from buying everything in sight.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
SIERRAGOLD's Photo SIERRAGOLD SparkPoints: (6,624)
Fitness Minutes: (1,755)
Posts: 377
11/20/13 11:56 P

My SparkPage
Send Private Message
Reply
A couple of days ago I went to the introduce yourself forum and completely missed this thread.

I started the Atkins Inductions Program Monday night, and I can feel a difference already. I'm not craving chocolate milk, dark chocolate bars, cereal, bread for sandwiches, and Mexican food in general. Although, I still put jalapeno peppers and salsa on random things anyway.

Today I went out and stocked up on 10 different flavors of the meal replacement bars. I know it's not part of this plan for me, but to have a couple of slices off of a bar for the chocolate taste, will save me when I have to have something like that.

So this is a great start for me. I'll have to catch up on all the good tips that I'm sure are here.

I look forward to learning a lot.
Barbara


Barbara

* People who say it can't be done should stop interrupting those of us that are doing it.
~Henry Ford

* A competent and self-confident person is incapable of jealousy in anything. Jealousy is invariably a symptom of neurotic insecurity.
~Robert A. Heinlein

* One of the truest tests of integrity is it's blunt refusal to be compromised.
~Chinua Achebe



 current weight: 196.0 
 
207
187.75
168.5
149.25
130
WIGGLEROOM11 Posts: 63
10/30/13 7:34 A

My SparkPage
Send Private Message
Reply
Thank you so much for the feed back. I didn't even think about tea! I'm glad to hear someone else has also "reset" the inner thermostat because if it wasn't the diet...I have no clue where to look (my thyroid was just checked and it was perfectly normal).

I'm plugging along and so far so good. Supposed to go out to lunch tomorrow so I'm plotting what I'm going to eat. For me, it's all about having a plan.

Again, thanks for the feedback, hope it's my only issue!

 Pounds lost: 23.8 
 
0
16.25
32.5
48.75
65
WOUBBIE's Photo WOUBBIE Posts: 5,859
10/28/13 2:03 P

My SparkPage
Send Private Message
Reply
I don't know that it's necessarily "normal" but I know my inner thermostat was totally reset as soon as I started low carb. I'm the chiquita who always had the fan blowing on her at work and then suddenly I'm throwing on sweaters.

It's not a constant chill, but I do seem to be more sensitive to cold and less sensitive to heat now than I used to. I used to completely DREAD summer and the heat and especially the humidity. I didn't feel dry and comfortable again until September!

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
MAUITN's Photo MAUITN Posts: 13,112
10/28/13 1:44 P

My SparkPage
Send Private Message
Reply
Thanks Woubbie, this morning I scrambled my eggs with 1 oz of cream cheese. Really creamy.

Wiggleroom11, I have been having a cup of hot tea in the afternoon. Try having warm foods rather than cold cuts at lunch.


Earnie - Monteagle, TN
“I would love to live like a river flows, carried by the surprise of its own unfolding.” -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day to end the fears and begin being the best you.

At the end of every road there is something worth seeing.


 Pounds lost: 0.0 
 
0
2.25
4.5
6.75
9
WIGGLEROOM11 Posts: 63
10/28/13 1:12 P

My SparkPage
Send Private Message
Reply
I have a quick question...I'm on day 3 and I have been freezing cold yesterday and today. Is this normal? I've been following really well (had to improvise today, left steak at home so I picked up some salami from a deli nearby). Do I need to up something extra? Any advice is much appreciated!

 Pounds lost: 23.8 
 
0
16.25
32.5
48.75
65
WOUBBIE's Photo WOUBBIE Posts: 5,859
10/25/13 12:27 P

My SparkPage
Send Private Message
Reply
Breakfast is a great meal to add fat to, and it will keep your energy levels nice and steady through the morning as well. Cook your eggs in bacon fat, put unsalted butter/coconut oil/heavy cream in your coffee or tea, make egg salad with real mayonnaise, etc.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
MAUITN's Photo MAUITN Posts: 13,112
10/25/13 11:39 A

My SparkPage
Send Private Message
Reply
Day 5 and 3.8 lbs lost. Is there any easy way to plan meals in order to get all you levels in? Atkins site says I need 1158 calories, 25 g carbs, 65 g protein, and 89 g fat. I usually get toward the end of the day and am trying to get more fat in and may find I have already eaten more protein than I need and fewer carbs. Any suggestions.

Earnie - Monteagle, TN
“I would love to live like a river flows, carried by the surprise of its own unfolding.” -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day to end the fears and begin being the best you.

At the end of every road there is something worth seeing.


 Pounds lost: 0.0 
 
0
2.25
4.5
6.75
9
MARGIE4230's Photo MARGIE4230 Posts: 1,342
9/24/13 6:16 P

My SparkPage
Send Private Message
Reply
I'm with you Sushi I don't get hungry as long as I don't get into to much carbs. emoticon

 current weight: 166.0 
 
166
159.5
153
146.5
140
JLKL1980's Photo JLKL1980 Posts: 1,151
9/23/13 7:59 P

Send Private Message
Reply
Steamy - have you tried putting some shredded cheese in little piles on top of parchment paper - then nuking them for about 30 seconds. After they cool down, they get a little hard like cheese potato chips. And they just slide off the parchment paper.

Joy

George S. Patton-You're never beaten until you admit it.


 Pounds lost: 14.0 
 
0
8
16
24
32
SUSHIYUMMY's Photo SUSHIYUMMY Posts: 608
8/23/13 3:48 P

My SparkPage
Send Private Message
Reply
I haven't found much need for snacks since I am almost never hungry between meals. Are you sure you are eating enough at your meals?

Occasionally I get a bit hungry between lunch and dinner since they are the farthest apart. When that happens I find a homemade dill pickle, a small piece of cheese, or a few olives take the edge off my hunger until dinner.



 Pounds lost: 79.8 
 
0
21.5
43
64.5
86
WOUBBIE's Photo WOUBBIE Posts: 5,859
8/23/13 12:39 P

My SparkPage
Send Private Message
Reply
One good snack that gives you a bit of crunch is cheese "crackers":
genaw.com/lowcarb/cheese_crisp.html

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
FIINALEE's Photo FIINALEE SparkPoints: (6,393)
Fitness Minutes: (13,436)
Posts: 693
8/23/13 10:37 A

Send Private Message
Reply
Hello Steamy, Welcome. More of my challenges is to make sure I eat enough protein. I look at the grams of protein as well as the grams of carbs. When my protein is low . . .then I want to snack more. The reading I've done on this subject is 'sugar/flour' carb ingestion creates more want for more carbs. This in turn creates the 'want' for me to snack. I also make sure I have real fats like mayo, olive oil, sesame seed oil, butter, etc. That also creates a full feeling & reduces my 'wants' to snack.

To keep my bowels moving I do eat a big TBS of Greek plain Yogurt each week. I take a probiotic each morning with my warm lemon water. It seems to help with the bowel movements also.

This is what works for me. The two week induction was a good time to reeducate myself re: the new scientific data. It helped a lot. Then the comments & experiences of members of this site was very beneficial. I'm in this low carb non-processed food plan for the remainder of my life.

Good luck & keep posting. I've changed to this food plan since the first of July. YIPPEE! Connie

Hugs to Surround Us All as a Group! Connie, in WI
The pleasant thought for me today is _______________.
Show Up Today . . . Set your shoulders . . Put On a Smile
And DO IT


 December Minutes: 0
 
0
90
180
270
360
STEAMY17's Photo STEAMY17 SparkPoints: (5,932)
Fitness Minutes: (4,113)
Posts: 313
8/23/13 10:16 A

My SparkPage
Send Private Message
Reply
Since I'm re-starting low carb, I was thinking about going back on the Induction Phase for a couple of week. The only difference is that I am required to have 1 yogurt a day. However, since this is a medical recommendation, I don't think it's a problem,

My other concern is snacks. The whole reason I fell off the low carb wagon was because I got tired of only having nuts and fresh veggies for snacks. Since I need this to be a lifestyle change, I need to look into acceptable snacks when I'm in Phase 2 and beyond.

I'll be looking for as many ideas as possible. If I find any ideas, I'll let you know - and visa versa as well I hope...

 Pounds lost: 0.0 
 
0
9.25
18.5
27.75
37
FIINALEE's Photo FIINALEE SparkPoints: (6,393)
Fitness Minutes: (13,436)
Posts: 693
6/27/13 6:29 P

Send Private Message
Reply
I'm learning to move thru this site. I find I can't get back to threads that I posted. YIKES . . I better develop patience.

I'm starting the Induction today/tomorrow. LOL! I wanted to start today but had the wrong type of protein drink this a.m. It had sugar. So, I'm still low in carbs but Friday will be better.

I'm looking to drop the first 15# quickly. Then I'd like to drop the remaining 15 pounds over a few months. I want to drop inches. I've spread out like a balloon character in holiday parades.

There must be a lot of us using low carbs . . . the two drugstores I visited today didn't have keotene stix. I'll try more stores Friday. It takes 3 days to see a difference . . . yes???

The other thing I'm learning is that light exercise is recommended over heavy cardio & weight lifting. Two weeks . . . I'm ready. Thank you all for being here & I look forward to reading your advice & experience. Connie

Hugs to Surround Us All as a Group! Connie, in WI
The pleasant thought for me today is _______________.
Show Up Today . . . Set your shoulders . . Put On a Smile
And DO IT


 December Minutes: 0
 
0
90
180
270
360
WOUBBIE's Photo WOUBBIE Posts: 5,859
6/6/13 2:26 P

My SparkPage
Send Private Message
Reply
Well put, MAW. I was reading ADZY's blog about Not Fearing The Fat just a few minutes ago:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5379857


Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
BUDGETMAW Posts: 3,082
6/6/13 1:14 P

My SparkPage
Send Private Message
Reply
Welcome, Livergiver! Glad to have you with us.

You say that eating more veggies is helping you to cut back on fats. You might want to watch that. Most of us here (not all, but most) feel that fat is the last thing you should cut back on. Atkins and several of the other low carb programs are high fat, moderate protein and low carb. For many of us, adding more fat is the way to break a stall and to keep losing. However, there are those who feel that lower fat is also important. Listen to your body, but be aware that there are arguments on both sides of this issue.

LIVERGIVER's Photo LIVERGIVER Posts: 1,435
6/5/13 9:42 P

My SparkPage
Send Private Message
Reply
Hi! I'm new to the team but have been watching carbs since February. I lost 15 lbs on my own and then joined Spark on April 7. I've benefitted a lot from being able to track calories on the site so easily. I'm also working a Spark Challenge that has me eating a whole lot more vegetables, which in turn helps reduce the tendency I have to overindulge in foods with too many fats. I am currently having no real desire for sweet foods, outside of the fruit that I'm eating. The sweet tooth for me went away almost immediately when I stopped eating and drinking artificial sweeteners. I'm wondering if it's worked that way for others.

Courage is resistance to fear, mastery of fear, not absence of fear.


 current weight: 145.2 
 
200
183.75
167.5
151.25
135
BUDGETMAW Posts: 3,082
5/27/13 9:07 A

My SparkPage
Send Private Message
Reply
Hi, Salesse! Welcome!

I agree that there is a huge range of things we can eat, even on Induction. Thousands of different healthy, low carb recipes!

One thing that does concern me about all the recipes for low carb knock-offs of "regular" foods, especially those using the nut and seed flours, is that I think you are a lot better off accepting low carb as a new and different way of eating and working with the basics of meat, lots of veggies, eggs, and limited dairy. My personal experience with low carb knock-offs has been that if I binged on it in it's regular form (like ice cream, for example), I'm likely to binge on it in it's low carb form, too. And then it sets me off. If I have low carb ice cream, for example, I'll eat the whole half gallon and then go out for more. Or if I bake low carb cookies, I'll eat the whole batch. And so on.

I, too, love to bake, but it's just not worth it to me anymore. I'd much rather explore great new recipes using just meat, eggs, limited dairy, and veggies, and avoid the binges on low carb specialty recipes like breads, cookies, cakes, etc. It's a lot better for me.

SALESSE's Photo SALESSE Posts: 2,795
5/26/13 5:41 P

My SparkPage
Reply
Hi all

i am thinking of doing atkins not just thinking but just did not start yet , i been readin a lot on low carb and looking at all recipes so that when i start i do not get bore with the food

It is amazing what we can eat now, the way you can mix different flour to make bread, pitsa or wrap, whent it get to much , i know it is not for induction but there is so many thing to bake
and do , as i love baking .

i am starting my induction on wednesday cause i have to go shopping
well wish me luck



























 Pounds lost: 47.0 
 
0
21.75
43.5
65.25
87
WOUBBIE's Photo WOUBBIE Posts: 5,859
5/19/13 9:42 P

My SparkPage
Send Private Message
Reply
Good going, you're off to a great start!

Yes, those initial pounds are really gratifying, but you will slow down at this point. On the weeks when the scale doesn't make you dance with glee make sure you account for any NSV's - Non-Scale Victories. Feeling better, sleeping better, pants falling off, rings falling off, stomach feeling better, skin clearing up, etc. There are a host of overall improvements that are so great that eventually the weight loss seems like a side effect!

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
SAGUARO3's Photo SAGUARO3 SparkPoints: (295)
Fitness Minutes: (165)
Posts: 1
5/19/13 10:39 A

Send Private Message
Reply
Yes, I am starting week three. I am down 17 lbs. I can't believe I have lost this much in such a short amount of time. I'm sure I will not be losing any weight after a while I expect to level out. I have been strictly doing the induction. I have so much weight to lose I plan on staying on the Induction for at least two more weeks then going on to the next level. If I can do this so can you. Good luck. One day at a time.

Enough is enough. No more excuses. I can do this.


 Pounds lost: 10.0 
 
0
18.75
37.5
56.25
75
ALPHAEVE's Photo ALPHAEVE SparkPoints: (17,288)
Fitness Minutes: (13,734)
Posts: 598
4/21/13 11:50 P

My SparkPage
Send Private Message
Reply
Thanks! I'll definitely be more careful about that! I'm feeling much better today.


- Erin

Running (and walking) my first half marathon at the end of February! I'm excited to push myself and see what I can do!


 current weight: 265.2 
 
308
267.25
226.5
185.75
145
WOUBBIE's Photo WOUBBIE Posts: 5,859
4/21/13 5:13 P

My SparkPage
Send Private Message
Reply
Go even simpler - you're probably low on salt. Try some broth, it often helps.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
ALPHAEVE's Photo ALPHAEVE SparkPoints: (17,288)
Fitness Minutes: (13,734)
Posts: 598
4/21/13 12:10 A

My SparkPage
Send Private Message
Reply
Hi, everyone! I'm new to this, so I'd love any advice or tips you have.

I did have one specific question about muscle cramps/aches. I know that fatigue in general, and given the science of a low carb diet, it makes sense to me that muscles would become sore and tired as the glycogen stores are depleted and as fluid and electrolytes are flushed. That said, even taking a potassium supplement, I'm experiencing some pain. I just finished day 4 of induction, so I'm definitely in the early stages. Is this normal? Will it subside?

One thought I've had is maybe also taking a magnesium supplement. Does anyone have experience with that? Any other supplements I should ask my doctor about?

Thanks!


- Erin

Running (and walking) my first half marathon at the end of February! I'm excited to push myself and see what I can do!


 current weight: 265.2 
 
308
267.25
226.5
185.75
145
PURZHINKITTI's Photo PURZHINKITTI SparkPoints: (37,176)
Fitness Minutes: (13,018)
Posts: 107
4/18/13 11:50 P

My SparkPage
Send Private Message
Reply
Started low carb diet (again) and new gym today...Figured I'd get it all out of the way at once lol. Wish me luck!

 Pounds lost: 19.2 
 
0
18.75
37.5
56.25
75
WOUBBIE's Photo WOUBBIE Posts: 5,859
4/2/13 9:47 P

My SparkPage
Send Private Message
Reply
Just Google "Crossfit Low Carb" to get tips. Here's a quick post:

robbwolf.com/2009/12/07/low-carbs-an
d-
crossfit/


Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
FITKRIS's Photo FITKRIS Posts: 1,170
4/2/13 4:34 P

My SparkPage
Send Private Message
Reply
Here's info on tracking net carbs that I copied from someone else's post:

On your track food page, under the date there is a button that says tracker options.......click that then you should see a diet settings option click that.......from there you can choose what nutrients to track press add nutrients near the bottom of the list there is a low carb option and it calculates your net carbs used daily. :-)

As for tips, you will find many tips and good information just by reading through some of the threads, click on See More Topics under each section and you'll find threads with almost any topic imaginable. The most important thing is to find a low carb plan and read up on it, so you know why and how it works, then follow it and come here for support and to ask questions.

Edited by: FITKRIS at: 4/2/2013 (16:34)
“One of the most important keys to Success is having the discipline to do what you know you should do, even when you don't feel like doing it.” - Unknown


 current weight: 153.0 
 
168
163.5
159
154.5
150
COLORADOGRRRL21's Photo COLORADOGRRRL21 Posts: 167
4/2/13 1:06 P

My SparkPage
Send Private Message
Reply
Any tips for a newbie?

I'm hoping that doing Atkins-style low carb diet will help me to bust through my weight loss plateau. One of my best friends from high school lost a lot of weight over the summer before our senior year following Atkins - she's leaned out even more and kept it all off since (10 years now), so I've seen it work first hand.

I'm especially interested in any tips for induction that would be helpful for me to be able to go very low carb for that period AND keep up with my CrossFit workouts. I've been doing CrossFit for just over a month and am really liking it. Though I've not lost any additional weight, I can see more muscle definition in my arms and legs - so I know I've lost some fat and gained some muscle, even though my weight has remained stable. I'm hoping that going even lower carb will help me lose more fat weight without sacrificing my strength gains. Any tips?

THANKS!!

 current weight: 227.0 
 
245
217.5
190
162.5
135
CUTIECAT1's Photo CUTIECAT1 Posts: 363
4/1/13 9:40 A

My SparkPage
Send Private Message
Reply
Hello everyone one more question - is it possible to track "net carbs" on sparkpeople? i have been using the Atkins app for my phone....

Don't just wish for it, work for it...


 Pounds lost: 1.6 
 
0
20.5
41
61.5
82
SKINNYCOW1232's Photo SKINNYCOW1232 SparkPoints: (956)
Fitness Minutes: (174)
Posts: 13
3/31/13 8:16 A

My SparkPage
Send Private Message
Reply
Hi Heather. Im Melanie...Im just starting...Have done it before and felt great but fell off the wagon during the holidays. :( Happy Easter!! It IS awesome to have REAL food!! I agree!!! Before the holidays came and I was doing well on OWL...My BP went from being a normal 150/ 100 to 112/78...That AMAZED me. Because all summer I tried to eat well, and also tried WW but my BP stayed the same. I did not get my cholesterol tested though, which this time around I plan on it. I have high cholesterol, high tryglicerides, and High BP...Im only 34. I dont want to be on meds. The doctors were amazed when my BP improved so much and told me "keep doing what your doing cuz its working" That felt GREAT!! So I am getting back on the wagon. I also think with Atkins or any low carb...theres less pressure. You feel more freedom to eat to satiety...Which WW is a no no. Its very stressful. And likeyou I LOVE REAL FOOD!!! I will add you as a friend!! Let me know if you need anything!! GOod luck!!
Melanie

Before eating another sweet thing, remind yourself that nothing tastes as good as thin feels. A moment on the lips, an eternity on the hips. ;-)


Total SparkPoints: 956
 
500
624
749
874
999
SparkPoints Level 4
HEATHERLOSINGIT's Photo HEATHERLOSINGIT SparkPoints: (1,052)
Fitness Minutes: (401)
Posts: 6
3/31/13 7:37 A

My SparkPage
Send Private Message
Reply
just finished my first week of induction. I was following a low calorie diet with SP and lost a couple pounds only to gain them right back in the next two weeks. I have struggled for the last year with SP and WW and finally a week ago decided to give ATKINS a try because it was clear my way wasn't working so well. Weighed this morning and I lost 4.6 pounds the first week. I am so excited. I am not bored with the food choices at this point, I am so thrilled to be having real butter and real eggs and real cream cheese....etc.. etc..etc. Also found this idea on line to make cheese crisps and those have saved my life when the kids were eating chips one night :). I just make little piles of shredded cheese on a plate and microwave for about 2 min, they crisp right up and are crunchy and salty and taste like cheese (love them). I tried pork rinds and to be honest I think they are so disgusting!!! My dog likes them so I guess it wasn't a waste of money JK. I walked 3 times the first week because I read you might be tired at first, but I didn't find that I was so I am going to add in some boot camp videos. I hope you all have a great Easter. emoticon

 Pounds lost: 14.0 
 
0
14.5
29
43.5
58
WOUBBIE's Photo WOUBBIE Posts: 5,859
3/27/13 3:44 P

My SparkPage
Send Private Message
Reply
Good going!

You can pick up standard Ketostix at any drug store where they sell the diabetes test materials. They don't give a terribly accurate reading, but it is still reassuring to make sure once in a while that you're still "doing it right". The new "gold standard" that long term low carbers are using is a very pricey blood test strip that works just like the blood sugar test strips. I don't think you would need that unless you had been on an unexplained plateau for months or were trying to lose enough body fat to scuplt a 6 pack.

A couple of tips: it's more accurate to dip the test strip than to hold it in the stream; also, hydration levels will affect the color. If it's dark purple it doesn't necessarily mean that you're burning more fat. It might just mean that you need to take a drink of water!

There's no magic to weight loss on low carb, though it seems that way sometimes. You're just eating much closer to the way our bodies are optimally designed to eat.

Labour is prior to, and independent of capital. Capital is only the fruit of labour, and could never have existed if labour had not first existed. Labour is the superior of capital, and deserves much the higher consideration.
Abraham Lincoln


 current weight: 198.0 
 
232
217
202
187
172
CUTIECAT1's Photo CUTIECAT1 Posts: 363
3/27/13 1:58 P

My SparkPage
Send Private Message
Reply
Hi everyone,

i started Atkins about 10 days ago - so far 4 lbs gone! This is so counterintuitive - i cant believe it is working!

can someone give me some info about these ketostix and where you get them? Thanks!

p.s. if there is any other wisdom you care to impart - i am all ears!

Don't just wish for it, work for it...


 Pounds lost: 1.6 
 
0
20.5
41
61.5
82
WANDERLUSTROUS's Photo WANDERLUSTROUS Posts: 482
2/28/13 10:16 A

My SparkPage
Send Private Message
Reply
Hi team:

Ok, I have 0 appetite. Yesterday, I went to breakfast and ordered an omelette. I ate half, and ate the other half later in the day. I couldn't eat anything else.

Is it normal to just not want to eat? Sometimes the thought of food nauseates me.

"The unexamined life is not worth living." -Socrates


719 Days since:  Refined sugar
 
0
187
375
562
750
BUDGETMAW Posts: 3,082
2/26/13 4:18 P

My SparkPage
Send Private Message
Reply
Way to go, Wanderlustrous! I think they do most of us a real disservice when they say that you can lose up to 20 pounds or however many in the first two weeks. Most of us don't lose anywhere near that many.

WANDERLUSTROUS's Photo WANDERLUSTROUS Posts: 482
2/26/13 1:52 P

My SparkPage
Send Private Message
Reply
I'm not sure where to post this, but I thought I'd give an update:

I'm about 5 lbs down after the first two weeks. I know this isn't tremendous, compared to others' results low-carbing, but I think my body really loves holding on to unnecessary fat. (I have about 60 lbs to lose). I didn't "cheat" one time. I'm eating well and I feel satiated.

There are sometimes where I just don't have an appetite. I do try to eat a small amount of food even when I'm not particularly hungry. For example, today I'm not in the mood to eat my lunch. I will eat the majority of it though.

"The unexamined life is not worth living." -Socrates


719 Days since:  Refined sugar
 
0
187
375
562
750
Page: 1 of (5)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Living Low Carb (Atkins and other Plans) Challenge Central Posts

Topics: Last Post:
Carb Nite 10/28/2013 11:31:29 AM
February Eating Out Challenge 2/11/2014 1:00:32 PM
New to Low carb -am I on track? 11/23/2013 11:35:09 PM
October Food Stamp Challenge 11/2/2014 5:30:45 PM
Too Much Fat??? 10/21/2013 6:12:20 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2923x482x10872401

Review our Community Guidelines