Angeleyes4u40's Journal, 23 February 2012

This is another post that I have found from someone on another website. Very helpful information!!!


Originally Posted by Andrea44

Checklist or Reminders for New Folks...(I post this every so often based on what I've learned in doing Atkins for two years):
Vitamins...make sure you are taking a good absorbable multi-vitamin that is iron-free daily. You won't need the extra iron with the green veggies and meats you're eating now.
Supplements...muscles really like a magnesium/potassium combo, along with lots of water.
Cravings...In the older Atkins book, Dr. Atkins recommended a combination of L-Glutamine, B complex,and Chromium Piccolinate as a tool to help curb cravings. I for one, can attest to its effectiveness. The Chromium alone is quite effective. Its about $4 a bottle at Walmart. Also, if you have a sweet craving,a quick remedy is to chomp on a nice dill pickle. The saltiness will confuse your taste buds. Cravings can be indicative of a need for more fat in your diet, as well. I use butter on nearly everything; sautee in coconut oil, eat a fair amount of bacon, and use plenty of fat for salad dressings. Sounds strange, works great.
Atkins Flu....the phenomenom that sometimes occurs when the body is switching from carb-burning to fat-burning. It feels sorta like the muscle-achiness when you get a real flu. The remedy is easy: 2cups of full-sodium chicken broth daily for >a week,usually. 1 cup in the morning, 1 in the afternoon/evening. I think it must do something to electrolytes and balance everything out. Works beautifully.
Sweeteners....Splenda is preferred. I have something of an allergic reaction to it, so I use Xylitol. No matter. The thing to remember with any sweetener is to limit your intake to 3 serving-size portions per day. No more. You're trying to cure an addiction to sweets/carbs here. So, the limit is good. Also, there are articles and studies out there which indicate use of aspartame (Nutrasweet) can increase appetite and cravings. I'm not saying that it is absolute-but just be aware that the info is out there.
Now,my favorite example of serving-size sweetener. Let's say, you're used to downing a big bottle of Diet Mountain Dew, or Diet Coke-or iet Root Beer (my fav), every day at lunch. Turn that bottle around, and you might see that the bottle contains something like 2.5 servings. And you just finished the bottle. This means you just used up 2.5 of your allowed sweeteners for the day. Yep. I had to sit down and examine that for myself, and then re-evaluate how I wanted to use my daioly allotment. Just some food for thought. As for diet soda, at least in the older Atkins books, Dr. Atkins recommended Diet Rite or Tab. Rite comes in many flavors now, so it is a nice option if ya gotta have a soda.
And, sugar free chewing gum...it counts as a sweetener. 1 stick=1sweetener. How's that for an eye-opener?!LOL!

Water...Drink alot of water. Chuck Norris says Drink 1/2 your body weight in ounces, daily. So if you weigh 200 pounds, drink 100 ounces of water a day. (I don't even come close most days, but it is a good rule of thumb.)

Heavy cream...best option if you put cream in your coffee. It has a limit though..2 or 3 Tablespoons daily. (I really don't remember~!) It is dairy, and daily contains its own natural sugars...so the limit is a must. I have a sensitivity to it, so I use less.

Cheese...only 4 ounces per day during induction. And, only the kinds listed. 4 ounces is not a huge amount, so be cautioned. Again, it is dairy, and I have a 2 ounce limit.

Food-logging...a must. I learned of my sensitivities to cheese, cream and certain nuts when I was diligent with logging all my foods on Fitday.com. I discovered a trend of stalling or gaining when I ate more cheese, cream or nuts. I wiped the slate clean, with stricter limits on those items (or just total elimination of them), and the weight loss kicked in again.

Approved foods...print your list off and use it! Keep it posted on the fridge for a reminder.

Labels...read them. Many things that are pre-made will have added sugars. Everything from canned tomatoes to lunch meat~! So, steer far away from as much pre-fab food as you can.

Veggies: This is a must. You are allowed 20 Net Carbs per day. That is total carbs minus fiber (and sugar alcohols, if any). 12-15 of those 20 Net Carbs have got to come from the list of induction approved veggies.

Ratios...,I don't know that it is really written in stone anywhere...but this is what I have seen posted elsewhere:
FAT: 60-70%
PROTIEN: 20-25%
NET CARBS: 5-10%
Everyone is different, so this is just a basic thing to work off from. Personally, the closer I stay to 70-25-5, the better. You will find your niche, and the sooner you begin food-logging, the sooner you'll find it.

When you seem to stall.....First, a "stall" is when you've not lost any INCHES AND POUNDS for 4 straight weeks. To determine if this is the case, you have to not only weigh yourself in the beginning, but measure yourself as well. I hadn't lost any pounds for 6 weeks, but I had lost 3 or 4 inches on my waist. So, I was technically not stalled. Weight is not the only indicator here.
A slow in weight can (not always) but it can be a signal for you to move to OWL. Your body might want more foods-or more of a variety of foods. OWL loss is slower than induction, and it is indeed healthy. Here is where many folks lose the majority of their weight. The slower loss helps our skin to adjust to the fat disappearance, as well.

I know this is not a complete list of reminders, but it is something to work from. I'm only posting it to help folks out. Learning all of this was a blessing in the beginning of my journey. Re-writing for you all is a blessing now, because it serves as a reminder to me also.
I have to run now....got lots of chores to do. But, if there are any questions...please post! Never, ever be afraid to ask a question or post a comment!!! Everyone here is family- whether you're in Denmark or Detroit! It doesn't matter.
We all want each other to succeed and thrive. So, post whatever is on your mind, and some loving, caring buddy on here will come to the rescue!
Hugs to you all!!!!!!- Andrea

Diet Calendar Entries for 23 February 2012:
1476 kcal Fat: 119.50g | Prot: 71.99g | Carb: 34.61g.   Breakfast: Avocados, chicken bouilon, atkins shake, coffee, Green pepper, Bacon (Cured, Broiled, Pan-Fried or Roasted, Cooked). Lunch: mayo, tuna, celery, Spinach. Dinner: green beans, Chicken Thigh. Snacks/Other: butter, Extra virgin olive oil, salt,  black peper, balsamic vinegar. more...
3053 kcal Activities & Exercise: Standing - 2 hours, Sitting - 3 hours, Resting - 11 hours, Sleeping - 8 hours. more...

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Comments 
I read this somewhere too and it's great help/advice. I suggest to only start one new vitamin/supplement a week because if you have a reaction you won't know which one is causing it. I say this because I started this regimen the same day I started induction last year and kept getting yeast infections. Took me a while to find out it was the B Complex. It doesn't affect all woman that way, but it happens. 
23 Feb 12 by member: i3iasi
Yes That is good advice as well. It is better to see how your body reacts to the supplements. Specially for those who have never taken anything like that or people who is already on prescribed medication.  
24 Feb 12 by member: Angeleyes4u40

     
 

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