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SANDY1380's Photo SANDY1380 SparkPoints: (24,112)
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5/15/14 8:42 P

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Thanks for the info I really needed this

I am a Beautiful Woman in side and out, I don't have a weight problem "I have a problem with my weight"

I love making new spark friends, so please feel free to drop me a line and say hello. Keep the spark going..

Value yourself. Treat yourself respectfully and compliment yourself on what you do well just the same as you would compliment another. When you disappoint yourself, tell yourself you are not a perfect person, which makes you no different from anyone else. You will not

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BALLOUZOO's Photo BALLOUZOO Posts: 2,063
7/22/12 7:11 P

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This is very helpful for more ideas

You may have to fight a battle more than once to win it.
-Margaret Thatcher

HCARLILE73C's Photo HCARLILE73C Posts: 107
8/11/11 4:19 P

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Thanks for all the info emoticon

 current weight: 178.8 
5/28/11 7:22 A

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Vegetables, salad garnishes, herbs, salad dressings:

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts 1 cup/raw 0.4
Arugula ½ cup/raw 0.2
Bok choy 1 cup/raw 0.8
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Iceberg lettuce
½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium 4.0
Asparagus 6 spears 2.4
Artichoke hearts 1 canned 1.0
Avocadoes 1 whole (raw) 3.5
Bamboo shoots 1 cup canned 1.1
Broccoli ½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe ½ cup 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup 2.4
Cabbage ½ cup (raw) 2.0
Cauliflower ½ cup (raw) 1.0
Swiss chard ½ cup 1.8
Collard greens ½ cup 4.2
Eggplant ½ cup 1.8
Green String Beans 1 cup 4.1
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup 1.7
Okra ½ cup 2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup (raw) 2.8
Pumpkin ¼ cup 2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Peas ½ cup with pods 3.4
Spaghetti squash ½ cup 2.0
Spinach ½ cup (raw) 0.2
Summer squash ½ cup 2.0
Tomato 1 (raw) 4.3
Turnips ½ cup 2.2
Water chestnuts ½ cup (canned) 6.9
Zucchini ½ cup 2.0

Salad Garnishes
Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.0
Grated cheeses (see carb counts)
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0

Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4

 current weight: 148.0 
3/23/11 2:58 P

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Ok, what can you eat on Induction?

All meat including: Bacon*; Beef; Ham*; Lamb; Pork; Veal; Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

All fowl including: Cornish hen; Chicken; Duck; Goose; Pheasant; Quail; Turkey

All fish including: Flounder; Herring; Salmon; Sardines; Sole; Tuna; Trout

All shellfish including: Clams; Crabmeat; Mussels*; Oysters*; Shrimp; Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

Eggs in any style, including: Deviled; Fried; Hard-boiled; Omelets; Poached; Scrambled; Soft-boiled

Cheese including:
Type Serving Size Grams of net carbs
Blue cheeses 1 oz 0.7
Cheddar 1 oz 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0

Vegetables: You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select. 1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

See the list here:

 current weight: 148.0 
9/12/10 11:13 A

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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."

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, at least 12 – 15 grams of which must come in the form of salad greens and 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. Be aware that the law allows manufacturers to round off if a product has fewer than 0.5 grams of any carbohydrate, so that will show up as zero. The only way to detect some fractional carbs is to look for them in the ingredients list, where they must be listed if they’re added to a product, regardless of the amount.

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. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. 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 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.

At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron

 current weight: 148.0 
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