Atkins Support Group

SueInAz

What are some good ways to up fat intake? I am at about 55% for the day, which is a little low for this way of eating...and carbs are at about 14%....protein is also a little high. I am blanking on how to get the fat intake up to balance things out a little better...I am already at 23 NET carbs, and 13 NET are from veggies...

The only thing I can think of is gnawing on a stick of butter....so not appetizing!

Make sure everything you're eating is "regular" fat. No light or low fat versions. You probably aren't, since they are higher carb usually, but it's worth saying. You can add some olive oil to a salad or soup or drizzle or spritz some extra on a chicken breast. Extra butter is always good, too, although I don't think I'd want to just gnaw on a stick. I have a tendency to eat my veggies plain with just a little salt. I'm trying to get into the habit of adding a teaspoon of butter to them.

AKosky585

Those are all great suggestions. I am pretty much done eating for the day, so I think I will just have to take what I have and do better tomorrow. I usually cook my eggs in the morning with 1 TBSP extra virgin olive oil, but we had company stay the night so I had to grab a quick, quiet breakfast at 6 in the morning, which threw me off!

What are some good ways to up fat intake? I am at about 55% for the day, which is a little low for this way of eating...and carbs are at about 14%....protein is also a little high. I am blanking on how to get the fat intake up to balance things out a little better...I am already at 23 NET carbs, and 13 NET are from veggies...

The only thing I can think of is gnawing on a stick of butter....so not appetizing!

Make sure everything you're eating is "regular" fat. No light or low fat versions. You probably aren't, since they are higher carb usually, but it's worth saying. You can add some olive oil to a salad or soup or drizzle or spritz some extra on a chicken breast. Extra butter is always good, too, although I don't think I'd want to just gnaw on a stick. I have a tendency to eat my veggies plain with just a little salt. I'm trying to get into the habit of adding a teaspoon of butter to them.

ncwingnut71

Sorry I have been MIA for the past week. I am in a slump :grumble: I get this way every so often. I'm one of those instant gratification type of people and it makes this journey to health VERY hard for me at times. But, I'm back on track - as of tomorrow. Yeah, i should probably buck up and have started today, but I didnt' and it's my own fault.

Ugh!!!

LASH3S

Can someone post the recipe for the MIM muffins? i've been trying to look for it in past posts.. but i can't seem to find it.. Thanks!!

nettie1969

Hi All

Just found these threads and have spend a very nice 2 hours cruising all the posts and am getting a bit more motivated. i have not been doing induction religiously but have been focussing on better choices and lower carb and have lost like 5lbs in 5 days (averaging around 50 net carbs per day) and I am very happy with this.

But it seems I am still not in ketosis. I check both in morning and night and most nights am there but gone again by morning. Does this matter?

I really must go for my walk now so will be back later to check for replies and read some more of the threads.

dittiepe

Can someone post the recipe for the MIM muffins? i've been trying to look for it in past posts.. but i can't seem to find it.. Thanks!!

Check my website in my sig below. The MiM is there and there's also a bunch of variations to it

SueInAz

Hi All

Just found these threads and have spend a very nice 2 hours cruising all the posts and am getting a bit more motivated. i have not been doing induction religiously but have been focussing on better choices and lower carb and have lost like 5lbs in 5 days (averaging around 50 net carbs per day) and I am very happy with this.

But it seems I am still not in ketosis. I check both in morning and night and most nights am there but gone again by morning. Does this matter?

I really must go for my walk now so will be back later to check for replies and read some more of the threads.

There was a reply to a similar question somewhere back in the threads and I think it was basically that you won't necessarily excrete all of them through your urine so the sticks aren't always a good judge. Frankly, as long as you are losing weight I wouldn't worry about it.

CoCoMa

Hi All

Just found these threads and have spend a very nice 2 hours cruising all the posts and am getting a bit more motivated. i have not been doing induction religiously but have been focussing on better choices and lower carb and have lost like 5lbs in 5 days (averaging around 50 net carbs per day) and I am very happy with this.

But it seems I am still not in ketosis. I check both in morning and night and most nights am there but gone again by morning. Does this matter?

I really must go for my walk now so will be back later to check for replies and read some more of the threads.

There was a reply to a similar question somewhere back in the threads and I think it was basically that you won't necessarily excrete all of them through your urine so the sticks aren't always a good judge. Frankly, as long as you are losing weight I wouldn't worry about it.

I second that! It varys from person to person. I seem to lose better at trace or small ketosis, verus large, although when I get stuck in deep purple, I have to up my carb intake.

CoCoMa

Just wanted to share my spaghetti and meatball lunch today, and only 5g total carbs!!

1/2 a bag of shiritaki noodles = 1g carb (I used the meat drippings to flavor the noodles)
1/4 cup of walden farms tomato and basil sauce = 0g carbs
Meatballs with parm cheese, oregano, and egg = 2g carbs
Jalapenos, onions and 1 garlic clove = 2g carb

I usually don't like the walden farms brand, but the tomato basil sauce wasn't bad.

fatcitizen

I think I'm in love with MIM....I have one everyday!!....they fill the "need" for bread...

CoCoMa

I think I'm in love with MIM....I have one everyday!!....they fill the "need" for bread...

I love em too, and there are so many things you can do with the recipe!

nettie1969

Okay ... time to get serious with this. I have spent the past day and half reading this thread and most of the links and am pretty much more confused that ever....

but if i have the initial basics right I should stop having my low-fat products (eg yoghurt) and go back to full fat where possible AND ensure i have 12-15g net carbs of allowed fruit/veg every day AND Keep my total net carbs as close to goal as possible AND drink my water...

Remember, I am not doing full on induction just yet ... I am working on making better choices first and easing into the really low carb lifestyle (I already have health issues and a few weeks of Atkins flu is not an option for me).

Felt really crappy yesterday and didn't eat anywhere as much as I should and put 0.5kg back on overnight but am down 3.1kg overall for the week but I think I really will do better if I plan my meals for the week and go shopping today then spend the afternoon "packing" everything for each day... less stress for me!

Let me say reading these threads has been great and the website is also fantastic (yes, I signed up for it last week). Now if only I can get the individual meal planner to work (not just their standard one).

Off I go (and no, I am not walking today - still feel really achy and ughhh)

LowCarbForLife

Okay ... time to get serious with this. I have spent the past day and half reading this thread and most of the links and am pretty much more confused that ever....

but if i have the initial basics right I should stop having my low-fat products (eg yoghurt) and go back to full fat where possible AND ensure i have 12-15g net carbs of allowed fruit/veg every day AND Keep my total net carbs as close to goal as possible AND drink my water...

Remember, I am not doing full on induction just yet ... I am working on making better choices first and easing into the really low carb lifestyle (I already have health issues and a few weeks of Atkins flu is not an option for me).

Felt really crappy yesterday and didn't eat anywhere as much as I should and put 0.5kg back on overnight but am down 3.1kg overall for the week but I think I really will do better if I plan my meals for the week and go shopping today then spend the afternoon "packing" everything for each day... less stress for me!

Let me say reading these threads has been great and the website is also fantastic (yes, I signed up for it last week). Now if only I can get the individual meal planner to work (not just their standard one).

Off I go (and no, I am not walking today - still feel really achy and ughhh)

Remember, like the reforming alcoholic you have to take it one day at a time. For the achy muscles, you might want to see if the cause is an electrolyte imbalance. I didn't have the carb flu but a low carb friend I know who had it found some relief by drinking water with a pinch of electrolyte salt in it (the kind with potassium in it) with a small amount of lemon or lime juice.

Also, Atkins is not the only low carb diet out there. If problems with induction are going to keep you from completing that diet, try finding another one which doesn't do induction. Good luck to you!

welcomenuts

Thanks for all the advice everyone!
I am doing great on induction, got my sodium under control, ordered some low carb cookbooks and the best part?!? I'm down 4 pounds! I'm back where I was when I started MFP, before I gained the weight by counting calories.
I felt a little sluggish for a couple of days, but for the most part, I feel wonderful.
I'm making sure I get my water and fiber to keep me from getting stalled out.
I can't tell you what a wonderful gem this message board has been.

Much love to my MFP peeps!!

Jenna70

Just wanted to share my spaghetti and meatball lunch today, and only 5g total carbs!!

1/2 a bag of shiritaki noodles = 1g carb (I used the meat drippings to flavor the noodles)
1/4 cup of walden farms tomato and basil sauce = 0g carbs
Meatballs with parm cheese, oregano, and egg = 2g carbs
Jalapenos, onions and 1 garlic clove = 2g carb

I usually don't like the walden farms brand, but the tomato basil sauce wasn't bad.

Sounds and looks great! Where do you buy Shiritaki noodles? I have not found them in my grocery store. Is there an online source you know of? Thanks!

SueInAz

Just wanted to share my spaghetti and meatball lunch today, and only 5g total carbs!!

1/2 a bag of shiritaki noodles = 1g carb (I used the meat drippings to flavor the noodles)
1/4 cup of walden farms tomato and basil sauce = 0g carbs
Meatballs with parm cheese, oregano, and egg = 2g carbs
Jalapenos, onions and 1 garlic clove = 2g carb

I usually don't like the walden farms brand, but the tomato basil sauce wasn't bad.

Sounds and looks great! Where do you buy Shiritaki noodles? I have not found them in my grocery store. Is there an online source you know of? Thanks!

www.miraclenoodles.com is one manufacturer. Amazon also carries that brand. You can check locally at an Asian food market and be sure to check in the produce section near the wonton wrappers and bean sprouts. That's where I've heard people have found them, too.

CoCoMa

Sounds and looks great! Where do you buy Shiritaki noodles? I have not found them in my grocery store. Is there an online source you know of? Thanks!

You can find them at Albertsons, which is the same as Safeway, and a lot of farmers markets and health food stores carry them. Some walmarts are starting to carry them also. It's usually near the tofu and refrigerated vegetarian foods. I buy the House brand, which runs about $1.50 per bag. It doesn't affect my ketosis at all, and I eat them regularly.

nettie1969

Thanks LowCarbForLife

I re-read a lot of the material yesterday and stated writing up some meal plans last night. It appears I am on OWL Rung 5 with the foods I am eating (and around net 50g carbs per day) and still losing.

It is not so much the lowcarb thing that is making me achy - it is a long term health condition which I have managed for 15 years or so with diet but I have let myself go the past 2 years (very stressful time and diagnosed with an anxiety condition) so it is just a matter of keeping at it where I can and not stressing too much about it.

But apart from feeling so blah in general, I am going to get back to my healthy habits and lifestyle that helped me control this thing for so many years. Looking back at my lifestyle from back then - I naturally chose a low carb lifestyle anyway so it is more a matter of getting my head back in the right place than anything else...

Again, I love this forum and I am sure you will all be sick of me and my questions very soon...

btw - lost 0.3kg yesterday despite being such a slug all day...

HeartLunger

Here's hoping everyone has a great week!

lockef

I think I'm in love with MIM....I have one everyday!!....they fill the "need" for bread...

I love em too, and there are so many things you can do with the recipe!

I made a baked protein variation of the MiM this weekend.

1/8 cup flax meal
1/8 cup protein powder (I used Optimum Nutrition Double Rich Chocolate)
1/2 tbs butter
1/2 tsp baking powder
1/2 tbs splenda
1 large egg

Microwave butter in a bowl for a few seconds to make liquid.
Mix dry ingredients in the same bowl.
Add egg and mix until uniformed.

Preheat oven to 350 deg.
In muffin pan, pour mix into cupcake wrapper. Mix should be enough to make 2 muffins.
Bake for 25-35 minutes. Check the top of the muffin. It should be pretty solid/crispy.
Let cool for 15 minutes.

SueInAz

Here's hoping everyone has a great week!

You, too! Started mine off with a 4 mile run and am thankful that my training schedule doesn't have me doing anything longer than 4 miles until my 10K on the 23rd. :laugh:

I'll be going off the "diet" big time this weekend as the Great Tucson Beef Fest is here again on Saturday! I look forward to this day all year and am really psyched for it. This week is going to feel soooo long just waiting for Saturday to get here.

martinah4

Help! My weight loss has slowed from 2-3 pounds a week, to about 4 pounds a month. MONTH! My husband mentioned that I've been going through the peanut butter pretty fast, so starting today, I'm taking out the PB. Also, I've noticed I do better when I remember to take my fish oil and multi-vitamin everyday, so I will start doing that again!
Also, whoever is holding the Whoosh Fairy captive, please release her and send her to my house ;-D

SueInAz

Help! My weight loss has slowed from 2-3 pounds a week, to about 4 pounds a month. MONTH! My husband mentioned that I've been going through the peanut butter pretty fast, so starting today, I'm taking out the PB. Also, I've noticed I do better when I remember to take my fish oil and multi-vitamin everyday, so I will start doing that again!
Also, whoever is holding the Whoosh Fairy captive, please release her and send her to my house ;-D

One pound per week is still a pretty good weight loss. As you get closer to your goal weight, your loss is definitely going to slow down because you have so much less to lose. I'm happy right now with 1/2 pound per week since I'm so close.

That said, dropping the peanut butter might help. I'd also suggest a shake-up in your workout routine. It's possible your body is getting too comfortable with the level of effort you're putting in right now. Add something more intensive or try something completely different and see if that helps.

LowCarbForLife

Help! My weight loss has slowed from 2-3 pounds a week, to about 4 pounds a month. MONTH! My husband mentioned that I've been going through the peanut butter pretty fast, so starting today, I'm taking out the PB. Also, I've noticed I do better when I remember to take my fish oil and multi-vitamin everyday, so I will start doing that again!
Also, whoever is holding the Whoosh Fairy captive, please release her and send her to my house ;-D

One pound per week is still a pretty good weight loss. As you get closer to your goal weight, your loss is definitely going to slow down because you have so much less to lose. I'm happy right now with 1/2 pound per week since I'm so close.

That said, dropping the peanut butter might help. I'd also suggest a shake-up in your workout routine. It's possible your body is getting too comfortable with the level of effort you're putting in right now. Add something more intensive or try something completely different and see if that helps.

I agree with Sue about the weight loss rate. Do you track your body composition in other ways like the tape measure or body fat calipers? Those changes to me are more important than weight to track as water retention can cause weight measures to vary widely. I'd also check to be sure you are getting enough fat in your diet and not too much protein. Is cutting out alcohol completely for a while an option? That helped me get past a stall once. Hang in there, you've done great so far!

punkinbaby1

i am glad i started measuring! havent droppd any lbs this week but an inch has came off my waist!! thats good enough for me and has kept me motivated!!

pork_belly

1-2 lbs. per week is the recommended weight loss rate average. As the others have said you will find different ways that show that you are still on track whether its measured in inches or how a certain piece of clothing looks or feels on you. Stay motivated and expect that some weeks will show greater gains on the scale while others will not.

firedragon064

I have to log in my food diary to figure why I did not lose weight on induction.
I set up 5% carb 35% protein and 65% fat. Is that the right ratio?

LowCarbForLife

I have to log in my food diary to figure why I did not lose weight on induction.
I set up 5% carb 35% protein and 65% fat. Is that the right ratio?

Personally I would try for more fat and less protein. I would consider your ratio the minimum acceptable one for induction but that is just my opinion. Where are your carbs coming from?

pork_belly

Anyone here use vanilla flavoring instead of extract in their MIM recipe?

nettie1969

Not me pork_belly .... All the 'flavourings' or 'essences' here had added sugar not on the allowed list... lol Even my organic certifide extract of vanilla has added sugar....