Share your low carb dairy with me?
Replies
-
I did a very low carb diet about two years ago and I lost about 70lbs in 4 months, however, I got kidney stones because of how extreme I was and had to have surgery to remove the stones and a stint put in... long story short I stopped that lifestyle and gained all my weight back plus a good 30lbs.
I would diff. cut back on carbs but I wouldn't go as extreme as Atkins. You will loose a lot of weight, but most people will gain it back plus some as soon as they stop.
My dear - Atkins is not intended to go off plan. There is a reason you start with Induction (Phase 1) and end in Maintenance (Phase 4). That is a Lifestyle change, not a diet.0 -
I did a very low carb diet about two years ago and I lost about 70lbs in 4 months, however, I got kidney stones because of how extreme I was and had to have surgery to remove the stones and a stint put in... long story short I stopped that lifestyle and gained all my weight back plus a good 30lbs.
I would diff. cut back on carbs but I wouldn't go as extreme as Atkins. You will loose a lot of weight, but most people will gain it back plus some as soon as they stop.
My dear - Atkins is not intended to go off plan. There is a reason you start with Induction (Phase 1) and end in Maintenance (Phase 4). That is a Lifestyle change, not a diet.
Agreed! This is why I wish people would read up on Atkins just a tiny bit more. It's not like a lot of other "diets". This is truly something that changes the way you eat for the rest of your life!! My mom has been low carbing it for...oh gosh...at least 8 years, maybe more and has never once "stopped" it. She's my source of inspiration in all this! She always tells me when I feel bad about eating say, pizza from Papa Johns, that enjoying a high, bad carb food once a month or two is not gong to kill me or ruin my hard work. She sees it as essential to staying on the low carb track. :happy:
Anyhoo, on a separate note-so I went to the grocery store last night, just my local one, and hunted down some almond butter...and they wanted $10 for a small jar of it! So lobster and july...is that normal??0 -
I did a very low carb diet about two years ago and I lost about 70lbs in 4 months, however, I got kidney stones because of how extreme I was and had to have surgery to remove the stones and a stint put in... long story short I stopped that lifestyle and gained all my weight back plus a good 30lbs.
I would diff. cut back on carbs but I wouldn't go as extreme as Atkins. You will loose a lot of weight, but most people will gain it back plus some as soon as they stop.
My dear - Atkins is not intended to go off plan. There is a reason you start with Induction (Phase 1) and end in Maintenance (Phase 4). That is a Lifestyle change, not a diet.
Agreed! This is why I wish people would read up on Atkins just a tiny bit more. It's not like a lot of other "diets". This is truly something that changes the way you eat for the rest of your life!! My mom has been low carbing it for...oh gosh...at least 8 years, maybe more and has never once "stopped" it. She's my source of inspiration in all this! She always tells me when I feel bad about eating say, pizza from Papa Johns, that enjoying a high, bad carb food once a month or two is not gong to kill me or ruin my hard work. She sees it as essential to staying on the low carb track. :happy:
Anyhoo, on a separate note-so I went to the grocery store last night, just my local one, and hunted down some almond butter...and they wanted $10 for a small jar of it! So lobster and july...is that normal??
No. I pay like 4.99 or 5.99 for a regular size jar of almond butter at TJoes.0 -
Ouch...I kinda figured I was getting ripped off! That sucks too because generally the organic/natural section of my local grocery store is pretty good and okay price wise. But I saw that yesterday and was like, there's no way that can be right!! Glad I asked. :drinker:0
-
Ouch...I kinda figured I was getting ripped off! That sucks too because generally the organic/natural section of my local grocery store is pretty good and okay price wise. But I saw that yesterday and was like, there's no way that can be right!! Glad I asked. :drinker:
I noticed a lot of the "regular" grocery stores jack up the prices of natural nut butters and such............0 -
I wonder why that is. The grocery store I go to carries a lot of the same stuff I can get at TJ and WF...like the teas, some of the Stevia, Kashi products, stuff like that and the prices aren't marked up but maybe 50 cent to a dollar more.0
-
I wonder why that is. The grocery store I go to carries a lot of the same stuff I can get at TJ and WF...like the teas, some of the Stevia, Kashi products, stuff like that and the prices aren't marked up but maybe 50 cent to a dollar more.
I don't know for sure, but I think they concentrate on getting good pricing on the conventional (aka regular peanut butter, box items, etc...........) items that they sell a lot of...........0 -
I did a very low carb diet about two years ago and I lost about 70lbs in 4 months, however, I got kidney stones because of how extreme I was and had to have surgery to remove the stones and a stint put in... long story short I stopped that lifestyle and gained all my weight back plus a good 30lbs.
I would diff. cut back on carbs but I wouldn't go as extreme as Atkins. You will loose a lot of weight, but most people will gain it back plus some as soon as they stop.
My dear - Atkins is not intended to go off plan. There is a reason you start with Induction (Phase 1) and end in Maintenance (Phase 4). That is a Lifestyle change, not a diet.
As mentioned, it caused kidney problems and I was recommended by my urologist to STOP doing Atkins unless I wanted to continue getting stones and I NEVER want to experience that type of pain again! Fast weight loss was awesome, but to me it wasn't worth the pain!0 -
you are welcome to check out my diary (although the last two weeks have been awful). my carb macronutrient is 25% instead of the typical 55%.
dawn0 -
AndI did a very low carb diet about two years ago and I lost about 70lbs in 4 months, however, I got kidney stones because of how extreme I was and had to have surgery to remove the stones and a stint put in... long story short I stopped that lifestyle and gained all my weight back plus a good 30lbs.
I would diff. cut back on carbs but I wouldn't go as extreme as Atkins. You will loose a lot of weight, but most people will gain it back plus some as soon as they stop.
My dear - Atkins is not intended to go off plan. There is a reason you start with Induction (Phase 1) and end in Maintenance (Phase 4). That is a Lifestyle change, not a diet.
As mentioned, it caused kidney problems and I was recommended by my urologist to STOP doing Atkins unless I wanted to continue getting stones and I NEVER want to experience that type of pain again! Fast weight loss was awesome, but to me it wasn't worth the pain!
I have had kidney stones way before I was doing a low carb plan and protein nor fat causes kidney stones. :flowerforyou:
If you went to an "extreme" then you definitely can't say you were doing Atkins. That is not how the Atkins plan works.0 -
Can I just use this list & the website or should I buy the new "New Atkins for a New You" book?I do have to say that I just went to the Atkins site and they are too much on promoting the products and seems like getting away from the Whole Foods approach that I read about when Dr. Atkins was the physician writing the books.
Atkins Nutritionals seems to have went very commercialized like South Beach and that is a turn off in itself to me.
In the 2002 edition of the Atkins Nutritional Approach, it was focused on a Whole Foods Plan..............
Here is the Acceptable Foods List for Phase 1 on Atkins (Note*** I am not trying to push Atkins Way of Eating on you, just giving you a list of potential foods you have eat.)
Acceptable Foods
These are the foods you may eat liberally during Induction:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...
tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork fried
sole duck duck lamb poached
trout goose clams bacon** soft-boiled
flounder Cornish hen squid veal hard-boiled
sardines quail shrimp ham**
deviled
herring pheasant crabmeat venison omelets
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:
alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel
Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices
All spices to taste, but make sure none contain added sugar.
Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.
The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated or regular coffee or tea*
Diet soda made with sucralose (Splenda™); be sure to count the carbs
Essence-flavored seltzer (must say "no calories")
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack.0 -
wow, lots of good info ladies. bumping for later.0
-
Can I just use this list & the website or should I buy the new "New Atkins for a New You" book?I do have to say that I just went to the Atkins site and they are too much on promoting the products and seems like getting away from the Whole Foods approach that I read about when Dr. Atkins was the physician writing the books.
Atkins Nutritionals seems to have went very commercialized like South Beach and that is a turn off in itself to me.
In the 2002 edition of the Atkins Nutritional Approach, it was focused on a Whole Foods Plan..............
Here is the Acceptable Foods List for Phase 1 on Atkins (Note*** I am not trying to push Atkins Way of Eating on you, just giving you a list of potential foods you have eat.)Acceptable Foods
These are the foods you may eat liberally during Induction:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...
tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork fried
sole duck duck lamb poached
trout goose clams bacon** soft-boiled
flounder Cornish hen squid veal hard-boiled
sardines quail shrimp ham**
deviled
herring pheasant crabmeat venison omelets
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:
alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel
Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices
All spices to taste, but make sure none contain added sugar.
Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.
The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated or regular coffee or tea*
Diet soda made with sucralose (Splenda™); be sure to count the carbs
Essence-flavored seltzer (must say "no calories")
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack.
I think buying the book is entirely up to you! The website does cover all 4 phases of the Atkins plan and does give you the lists of acceptable foods, plus will give you a 2 week menu for induction. Perhaps you could check the book out from the library to see if it as any other information in it you consider pertinent? 0 -
wow, lots of good info ladies. bumping for later.
happy to hear that! :flowerforyou:0 -
The foods list I posted is from the 2002 Edition of Dr Atkins Nutritonal Approach. Not the "new Atkins for a new YOu ".........
If you are considering purchasing the Atkins book, I would HIGHLY recommend purchasing the 2002 edition of the book. It is more focused on a WHOLE FOODS eating plan, not so much focused on bars and shakes.
You can probably get the 2002 edition of Dr Atkins Nutritional Approach for really cheap on Ebay or Amazon.
I recommend eating whole, unprocessed, natural foods. MEats, eggs, hard aged cheeses, fresh fruit, raw nuts, dairy.........etc.....
Not the processed bars and shakes.
That is just my suggestion.
Thanks
CoraCan I just use this list & the website or should I buy the new "New Atkins for a New You" book?I do have to say that I just went to the Atkins site and they are too much on promoting the products and seems like getting away from the Whole Foods approach that I read about when Dr. Atkins was the physician writing the books.
Atkins Nutritionals seems to have went very commercialized like South Beach and that is a turn off in itself to me.
In the 2002 edition of the Atkins Nutritional Approach, it was focused on a Whole Foods Plan..............
Here is the Acceptable Foods List for Phase 1 on Atkins (Note*** I am not trying to push Atkins Way of Eating on you, just giving you a list of potential foods you have eat.)Acceptable Foods
These are the foods you may eat liberally during Induction:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...
tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork fried
sole duck duck lamb poached
trout goose clams bacon** soft-boiled
flounder Cornish hen squid veal hard-boiled
sardines quail shrimp ham**
deviled
herring pheasant crabmeat venison omelets
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:
alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel
Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:
artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
Brussels sprouts
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices
All spices to taste, but make sure none contain added sugar.
Herbs
basil
garlic
rosemary
cayenne pepper
ginger
sage
cilantro
oregano
tarragon
dill
pepper
thyme
For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.
The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated or regular coffee or tea*
Diet soda made with sucralose (Splenda™); be sure to count the carbs
Essence-flavored seltzer (must say "no calories")
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack.0 -
I haven't even glanced at the new book that just came out. I may have to browse through it to see how it differs...0
-
I bought the new book that came out a couple of months ago and I don't like it. It has been added to my library of Nutrition related books, but will not be one that I reference.
It was a waste of money to me. Just as I deleted my account from the Atkins website. The 4 phases has been changed from the originial plan and doesn't meet the same goals as Dr Atkins set out to achieve.
The Atkins Nutritionals Company is more focused on profits than good health, IMO. The name Atkins and Nutrition went out the window when Dr Atkins passed away and the Atkins Nutritional Company took over.
Even his wife feels the same way and she is writing her own books. You might want to check out her website also.0 -
I haven't even glanced at the new book that just came out. I may have to browse through it to see how it differs...
You can compare some of the differences from the website alone...............The "new Atkins" plan is allowing grains on induction, which is a NO NO to get rid of carb and sugar cravings............
They are going way against the grain so to speak, LOL0 -
Whoa...grains on induction?? That's definitely not Atkins! I just checked the website and when I cruised the list of acceptable food for induction I didn't see any grains listed. Wow. The whole point of induction is to CUT your bad carbs!! What are they thinking?? :grumble: I wonder when they'll change the acceptable food list to reflect the book...0
-
Whoa...grains on induction?? That's definitely not Atkins! I just checked the website and when I cruised the list of acceptable food for induction I didn't see any grains listed. Wow. The whole point of induction is to CUT your bad carbs!! What are they thinking?? :grumble: I wonder when they'll change the acceptable food list to reflect the book...
i will have to find the "sample" meal plans at home that said whole grain wraps and such in Induction and lots of Atkins bars, which I think are pretty chemcial crappy food.0 -
Just a note on the "new" Atkins. The website and any new books are NOT the vision of Dr. Atkins. While I dont follow his plan, I do believe the Atkins Corporation is destroying what he intended his diet/lifestyle to be.
If you want to follow Atkins, Id recommend reading the 2002 version of his book or anything earlier. Also, you can find his wife's website online - she has info on his true diet/lifestyle. Her name is Veronica Atkins and she established the Veronica Atkins Foundation to ensure his vision was being fulfilled.0 -
Just a note on the "new" Atkins. The website and any new books are NOT the vision of Dr. Atkins. While I dont follow his plan, I do believe the Atkins Corporation is destroying what he intended his diet/lifestyle to be.
If you want to follow Atkins, Id recommend reading the 2002 version of his book or anything earlier. Also, you can find his wife's website online - she has info on his true diet/lifestyle. Her name is Veronica Atkins and she established the Veronica Atkins Foundation to ensure his vision was being fulfilled.
Yes, I mentioned that. I hate that the "Corporate" people are doing this to his legacy to fit into "Today's standards".0 -
What I really don't like is the push on Atkins products. His plan originally ensures that people ate whole, unprocessed foods. These bars and shakes - like you said - are nothing more than a group of chemicals mixed together disguised as foodstuffs.0
-
What I really don't like is the push on Atkins products. His plan originally ensures that people ate whole, unprocessed foods. These bars and shakes - like you said - are nothing more than a group of chemicals mixed together disguised as foodstuffs.
I know, I have noticed that starting back a few months after Dr. Atkins passed away. And, I noticed that South Beach is moving toward more "processed foods" also. I see all kinds of South Beach foods in the grocery and freezer aisle.
Atkins and South Beach started out as whole, unprocessed food plans and have changed to suit the American taste buds I suppose.
What bothers me the most with some of the posts on this website is the "Its ok to have ____________". If you are trying to make a lifestyle "change" then that means changing stuff. Not eating the same stuff in smaller amounts.
Ok, maybe that is just me taking things to the extreme, but I can't see sticking to anything if you are doing the same thing in smaller portions.
I hopped off my soap box now. :laugh: :laugh: :laugh: :laugh:0 -
What bothers me the most with some of the posts on this website is the "Its ok to have ____________". If you are trying to make a lifestyle "change" then that means changing stuff. Not eating the same stuff in smaller amounts.
Ok, maybe that is just me taking things to the extreme, but I can't see sticking to anything if you are doing the same thing in smaller portions.
I hopped off my soap box now. :laugh: :laugh: :laugh: :laugh:
[/quote]
I have to disagree with this. Eating the same foods in smaller amount is a change and can be very good start for newbies wanting to lose weight and get healthy, but do not have the disipline to jump out there and start cutting foods from their diet. This is how I started my journey and as I learned more I incorporated what I thought fit my lifestyle. I still eat all the foods I love I just make healthier versions and use smaller portions and since then besides losing weight, I have lowered my blood pressure, been able to get off of my medicine for my stomach problems and stopped taking anti depression meds, plus I have been able to keep my blood sugar balanced. Just because it is different than the plan you follow does not mean there is anything wrong with it. The end result is a healthier life and that is all that should matter. Truth is if I did a plan like you are on I would not be able to keep eating that way for life, mainly because it would not fit my lifestyle and needs, therefore I would be setting myself up failure and what is the point of that? I know there is a place for low carb life styles and they can be very beneficial to some, but that is not the only path health.0 -
What bothers me the most with some of the posts on this website is the "Its ok to have ____________". If you are trying to make a lifestyle "change" then that means changing stuff. Not eating the same stuff in smaller amounts.
Ok, maybe that is just me taking things to the extreme, but I can't see sticking to anything if you are doing the same thing in smaller portions.
I hopped off my soap box now. :laugh: :laugh: :laugh: :laugh:
I have to disagree with this. Eating the same foods in smaller amount is a change and can be very good start for newbies wanting to lose weight and get healthy, but do not have the disipline to jump out there and start cutting foods from their diet. This is how I started my journey and as I learned more I incorporated what I thought fit my lifestyle. I still eat all the foods I love I just make healthier versions and use smaller portions and since then besides losing weight, I have lowered my blood pressure, been able to get off of my medicine for my stomach problems and stopped taking anti depression meds, plus I have been able to keep my blood sugar balanced. Just because it is different than the plan you follow does not mean there is anything wrong with it. The end result is a healthier life and that is all that should matter. Truth is if I did a plan like you are on I would not be able to keep eating that way for life, mainly because it would not fit my lifestyle and needs, therefore I would be setting myself up failure and what is the point of that? I know there is a place for low carb life styles and they can be very beneficial to some, but that is not the only path health.
[/quote]
I haven't looked at your food diary to see exactly how you eat, but I am talking about the people that say I went from regular ice cream to skinny cow _______. Or eating Lean Cuisines everyday, etc.......... The ones that eat a lot of frozen, prepared foods. Umm, that is NOT healthy by any means.
That is what disturbs me with the way that Atkins and South Beach have turned. When I first started venturing down the low carb road, it was all about WHOLE, NATURAL, UNPROCESSED FOODS.
Skinny cow treats are filled with chemicals, more sugar and take out the fat. A healthy dose of fat is necessary in our eating plans and yet I see lots of people taking out all of the fat that they can and wonder why they are hungry all the time.
You have never heard me say in any reply here that low carb is the only path to health, but from the research I see, a controlled carb and all natural eating plan is the way the future is heading..............If a person is eating 150 grams of carbs or less per day, they are following a pretty "lower" carb approach, assuming that most of their foods come from0 -
What bothers me the most with some of the posts on this website is the "Its ok to have ____________". If you are trying to make a lifestyle "change" then that means changing stuff. Not eating the same stuff in smaller amounts.
Ok, maybe that is just me taking things to the extreme, but I can't see sticking to anything if you are doing the same thing in smaller portions.
I hopped off my soap box now. :laugh: :laugh: :laugh: :laugh:
I have to disagree with this. Eating the same foods in smaller amount is a change and can be very good start for newbies wanting to lose weight and get healthy, but do not have the disipline to jump out there and start cutting foods from their diet. This is how I started my journey and as I learned more I incorporated what I thought fit my lifestyle. I still eat all the foods I love I just make healthier versions and use smaller portions and since then besides losing weight, I have lowered my blood pressure, been able to get off of my medicine for my stomach problems and stopped taking anti depression meds, plus I have been able to keep my blood sugar balanced. Just because it is different than the plan you follow does not mean there is anything wrong with it. The end result is a healthier life and that is all that should matter. Truth is if I did a plan like you are on I would not be able to keep eating that way for life, mainly because it would not fit my lifestyle and needs, therefore I would be setting myself up failure and what is the point of that? I know there is a place for low carb life styles and they can be very beneficial to some, but that is not the only path health.
[/quote]
I haven't looked at your food diary to see exactly how you eat, but I am talking about the people that say I went from regular ice cream to skinny cow _______. Or eating Lean Cuisines everyday, etc.......... The ones that eat a lot of frozen, prepared foods. Umm, that is NOT healthy by any means.
That is what disturbs me with the way that Atkins and South Beach have turned. When I first started venturing down the low carb road, it was all about WHOLE, NATURAL, UNPROCESSED FOODS. Now it is filled with all of these frozen meals, boxed foods, "protein bar", chemical filled shakes, etc. That is taken far away from the way the plans are intended.
Skinny cow treats are filled with chemicals, more sugar and take out the fat. A healthy dose of fat is necessary in our eating plans and yet I see lots of people taking out all of the fat that they can and wonder why they are hungry all the time.
You have never heard me say in any reply here that low carb is the only path to health, but from the research I see, a controlled carb and all natural eating plan is the way the future is heading..............If a person is eating 150 grams of carbs or less per day, they are following a pretty "lower" carb approach, assuming that most of their foods come from natural sources, such as fresh meats and fresh veggies and fruits.
I was going to a therapist and she told me that unless TRUE lifestyle changes are made, no one will keep the weight off. I also have not seen 1 person keep the weight off unless they made lifestyle changes themselves.
The definition of insanity is doing the same thing over and over expecting different results each time. if you are doing the same thing (but in smaller quantities) over time you will still get the same results.
I broke the insanity chain in my case. Since reverting my Diabetes back to Insulin Resistance and I have seen this accomplishment, I will never veer from this path again.0 -
This is one of those areas where I straddle a fine line with both sides!! I very strongly disagree with the way the "new" Atkins and South Beach push their pre-made products at you. No diet should consist of just buying pre-made packaged or frozen foods! And I'm still having a hard time processing that this is how Atkins is going....it really saddens me that the whole approach is being changed. :grumble:
With that being said...yeah, you can look at my food diary and I DO eat the Atkins bars and shakes and some of the South Beach bars. I find them tasty and mostly convenient. However, I don't rely on them as the cornerstone of my diet. I find them to be nice supplements and to me they're great for someone like myself who just can't figure out what the hell else to eat for breakfast when she only has 5 minutes. *shrugs* I'm trying to use the products less but when I consider that they really only make up MAYBE 10% of my diet, I can't worry but so much.
But yes ladies...I'm in full agreement with the way people think it's okay to just buy everything a company offers and eat that and nothing else. God, have you guys looked at the nutritional info for skinny cow ice cream?!?! They really shouldn't call it Skinny!!0 -
This is one of those areas where I straddle a fine line with both sides!! I very strongly disagree with the way the "new" Atkins and South Beach push their pre-made products at you. No diet should consist of just buying pre-made packaged or frozen foods! And I'm still having a hard time processing that this is how Atkins is going....it really saddens me that the whole approach is being changed. :grumble:
With that being said...yeah, you can look at my food diary and I DO eat the Atkins bars and shakes and some of the South Beach bars. I find them tasty and mostly convenient. However, I don't rely on them as the cornerstone of my diet. I find them to be nice supplements and to me they're great for someone like myself who just can't figure out what the hell else to eat for breakfast when she only has 5 minutes. *shrugs* I'm trying to use the products less but when I consider that they really only make up MAYBE 10% of my diet, I can't worry but so much.
But yes ladies...I'm in full agreement with the way people think it's okay to just buy everything a company offers and eat that and nothing else. God, have you guys looked at the nutritional info for skinny cow ice cream?!?! They really shouldn't call it Skinny!!
I know.............that is why I used it as an example (The Skinny Cow bars). My hubby was buying them for himself and I showed him the ingredients.............after that he went back to Breyers all natural...........the one that says milk, cream, sugar in the ingredients.
I was told by the dietician if something packaged has more than 5 ingredients then you should re-consider eating it, that helps to tell the tale of how processed it is.............
I firmly believe that the shakes and bars "have a place" in each persons plan, but as you mentioned, not as a large part of it though. They should be supplemental or an on occasion thing when you are running late or just don't feel like cooking, after the gym.0 -
In the almost year I've been low carb, I've backed down down on my dairy consumption - I still eat a lot of cheese, but I don't drink real milk, I use Hood Calorie Countdown Milk when I need to drink some and typically on the random ocassions I want ice cream I'll use the Breyer's carb smart ice cream, which I'm sure has got more than 5 ingredients.
But the thing is, whenever I eat REAL ice cream, like the real all natural Breyer's, I get SO sick from it. Even if it's just a small portion. But I don't have this problem when it comes to the Carb Smart version....I can't figure that one out. 0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions