View Full Version : Atkins, Week Two

meditation mama
November 19th, 2007, 09:19 PM
OK, I'm so excited that so many of you wanted to join me! It gives me so much inspiration to fire this up and make it work!

So, I will refresh this post each week. I will post the Atkins guidelines in the first post of the weeks, so we can all remember. Each day I will try and post some ideas, what I am eating, recipes, tricks, roadblocks, and EXERCISE.

Also, it is a good idea to weigh yourself (aargh) and take your measurements (arm, chest, breast, stomach, hips, butt, thigh and calf). There are many poople that will lose inches some weeks and not inches, so it is as important to do inches each week as it is to do weight. I am going to have my weigh in and measure date on Monday - which I did. SO on Monday I will post my stats... That part is up to you guys...

Make sure you ask any questions, many of us have sone this before, so I am sure between us we can answer any questions we may come up with.

So.. Here are the Atkins guidelines: (this is for the induction - for the first two weeks). REMEMBER.... the first few days you may be low energy, but after that you will be charged!

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. I recommend eating a low-carb bar in between meals to keep metabolism going and energy up - I like https://www.thinkproducts.com/indexset.htm (http://https://www.thinkproducts.com/indexset.htm) - they are awesome!

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).

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 Atkins - Acceptable Foods

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. If you feel you must eat bread or some other grain product, only high fiber low-carb products with 3 net carbs or less per serving are allowed, and you can eat only one serving a day. Be aware that even that amount may slow or stall your progress, and if that happens, drop the product immediately. (REMEMBER - NO ALCOHOL IN THE INDUCTION PHASE IF YOU ARE IN MODS)

Eat nothing that isn't on the Atkins - 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.

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 (I always liked this part, especially in the beginning), but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. (REMEMBER TO CUT BACK WHEN YOU ARE NO LONGER HUNGRY).

Don't assume any food is low in carbohydrate?instead, read labels. Check the carb count (it's on every package) or use a http://www.atkins.com/carb-counter/a...ramcounter.pdf. 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.

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.

Use sucralose or saccharin as a sweetener (I USE SPLENDA, I THINK IT IS THE HEALTHIEST CHOICE). Be sure to count each packet of any of these as 1 gram of carbs, because of the fillers and bulking agents which are added.

Avoid too much coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. (GREEN TEA IS GREAT FOR ENERGY)

Drink at least eight 8-ounce glasses of water each day in addition to anything else you may drink, to hydrate your body, avoid constipation and flush out the by-products of burning fat.

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. (I USE A BULK FIBER EVERY NIGHT-VERY IMPORTANT!)

At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. (CALCUIM IS ALSO VERY IMPORTANT, MOST MULTI'S DON'T HAVE ENOUGH, I LIKE THE SUGAR FREE CHOCOLATE CHEWABLES - A NIGHTLY SWEET TREAT)

So, let's get started. Use the Atkins website http://www.atkins.com/- it is amazing and has so much valuable information. TONS of recipes and information. I printed the Carb Counter out and am going to carry it in my purse. You can also buy the little pocket ones, but this one is free!

Good luck everyone!

meditation mama
November 19th, 2007, 09:20 PM
Guar Gum

hi Trix~

Guar can be eaten as an extremely delicious green bean, but is more important as the source of guar gum. Guar beans have a large endosperm that contains galactomannan gum, a substance which forms a gel in water. This is commonly known as guar gum and is used in dairy products like ice cream and as a stabilizer in cheese and cold-meat processing.

Another use is as a fiber supplement. After being partially hydrolyzed, guar gum is completely soluble in water and soft food. Being approximately 75% dietary fiber, it allows fiber to be added to a food with a minimal effect on taste and texture.

meditation mama
November 19th, 2007, 09:26 PM
OK.. Quickie for me as I am off to put my little one to bed...

My weekend was Good... Except on Saturday Night I had some Sweet Potatoes... Other than that I was good.

Today: 18 carbs

Protein Shake with All One / Low Carb Yogurt (5)

Think Thin Bar (2)

Think thin Bar (2)
(forgot my lunch - oops)

Chicken Breast
Fauxtatoes w/ Cheddar Cheese, Half & Half & Butter (orgasmic!) (2)
Cucumber Romain Salad w/ Annies Organic Dressing (2)

Decaf Coffee w/ No Sugar Caramel Creamer (2)
Low Carb Yogurt (3)


Keep on trucking, girls!

Any stats on you guys yet?


16 pounds to go!

November 19th, 2007, 09:28 PM
how come no iron?

meditation mama
November 19th, 2007, 09:35 PM
I take iron Supplements, and we get LOTS of Iron from lean measts and nuts...

November 20th, 2007, 08:18 AM
Hi all. Yesterday was a good day with the exception of a few Vodka drinks. Technically I made them sugar free low carb...but...just sayin...you know.

Anyway, better on the food front.

B: 2 eggs and bacon (ETA: breakfast also includes 6 oz or so of tomato juice with my All One)

L: Leftover turkey breast and salad with greek dressing (olive oil, lemon juice, garlic, oregano)

D: Baked pork chops and fried brussel sprouts

Fried brussel sprouts sound gross and look gross (at least that's what I thought) but they are terrific if you like brussel sprouts even marginally. The original recipe I found called for frying them whole, which I have done and they are good that way too. But I think they are also good cut in half and fried, and it just reduces the cooking time.

Clean the sprouts and cut in half.
Heat olive oil in a pan large enough to spread the sprouts in a single layer.
When the oil is hot, stir in LOTS of crushed garlic and whoosh that around in the oil.
Add the brussel sprouts.
Fry them until the sprouts are burnt on the outside. You can taste test them along the way to figure out your own level of "burnt preference." Don't be shy about burning them though. That's what makes 'em taste so good IMO.



November 20th, 2007, 08:27 AM
Oops - also meant to congratulate you MM on 2 pounds down!! That is terrific.

I haven't weighed since Nov. 8 which was my weigh in at Curves. For this month, I'm going to stay away from the scale and see how that goes. I tend to get scale obsessive, which certainly hasn't helped me keep the fat off my a$$. We'll see what December 8 brings in terms of both weights and measures!


meditation mama
November 20th, 2007, 08:29 AM
Yum - ).. Love Brussel Sprouts.. For an even more delicius twist, Add bacon. Fry two-three strips of backon, then drain most of the oil out, let backon drain on paper towl fry brussel sprouts, then add crumbled bacon when almost finished.. lickin' my chops!


Today 19 carbs

Boiled Eggs
Protein Drink w/ AllOne and Yogurt (5)

Think Thin Bar (2)

Chicken Breast
4 c Spinach (1)

2 Turkey / Mozerella Roll Ups (1)

Chicken Parmesean
(home made marinara - no sugar) (6)
4 c Spinach (1)

Low Carb Yogurt (3)

OK... I'm off!

Remember to DRINK WATER!!!!!!!!!!!!!!!!!

November 20th, 2007, 10:46 AM
I want to join

Actually ate peanut butter(the only thing I could hold dow, and forced it down)this morning, but will go carb free for the 2 week induction, I will check out this thread now, guess I haven't ventured onto it until now, interesting, could stand to lose some body fat, and what motivation to go AF!! Just plain full of carbs, and empty calories!!:cool:

Thanks meditation mamma!!:thanks:

love you !!!! MA:h :l

November 20th, 2007, 01:59 PM
hi atkins folks
I was bad today.
well started off ok
low carb protein shake for breakfast

then I was at a meeting for 3 hrs and became ravenous
I brought
roasted chicken with watercress and daikon salad with ponzu dressing
(lemon, and soy sauce) some people ad sugar but I know that is not allowed.

I made the mistake of not making servings large enough. so I got a small wonton soup.
(bad dolly)
I have to go to the gym tonight and burn those wontos off.

I know I lost weight, my pants are loose. will check at the gym tonight. after I work off those wontons

drank wine last night but didn't get drunk. me good

November 20th, 2007, 02:00 PM
MM I love boiled eggs too

meditation mama
November 21st, 2007, 10:48 AM
Oh, I am feeling lazy today, so I thought I better post and pack my lunch. This is the kind of day that I would just bolt out of the house and then eat whatever. And I am still not feeling well, so I know it would be crappy... so here goes...


Protein Hake w/ AllONe and Low Carb Yogurt (5)
Boiled Egg

Think Thin Bar (2)

4 c Spinach and Sirloin Steak Strips (1)

2 Turkey & Low Fat Moxerella Rollups (1)

TBA - going out w/ hubby.. I will eat LOW CARB..I WILL EAT LOW CARB...I WILL EAT LOW CARB... no bread...no whites... (I'm :shocked: trying to hypnotize myself)

So I know I have about 10 carbs.. I will wat the good ones and cary my Atkins Carb Counter with me.. I will be prepared. Tomorrow will be hard enough, so I have to make sure I don't blow it tonight.. then I will deal with tomorrow, tomorrow..

Have a great day!!


November 21st, 2007, 03:16 PM
hi all
had a boiled egg and steamed veggies (napa cabbage, chrysanthemum leaves) for breakfast and lots of tea.

lunch grilled shrimp salad. mostly greens.

tonight for dinner I will have stir fried beef with bok choy scallions and peppers.
I am craving something sweet, it's making me crazy any suggestions?

meditation mama
November 22nd, 2007, 10:54 AM
Hey, Trixie.. sorry was out last night...

My sweet fix, fixes:

I have Chocolate and Caramel Sugar Free Calcuim Chews

PowerBar makes a bar called Pria Low Carb. They have a bunch of yummy flavors. I love the cookies and caramel - only 2 carbs!

I have some Sugar-Free hard candy - that lasts a long time and usually does the trick.

Sugar-Free jello.... I know silly, but good - I like to add Sugar Free Cool Whip (3 carbs, but still within limits)

Also, I have some good sweet herbal teas.. that usually starts to calm me down.

And lastly, the l-glutamine helps a lot. I am going to start taking it in the evenings again.

Just a few ideas.... :)


meditation mama
November 22nd, 2007, 10:58 AM
Thanksgiving away from home!

Well, I think I am mentally prepared. I will be out all afternoon and evening at two parties. i am brining appetizers, so I made sure to have some things I could eat. I will just have to stay away from the crackers.. aargh.. love them! Also, no potatoes, lots of veggies and lots and lots of TURKEY!

This is my first big day out, so I will let you know how I do... :)

Had a protein Shake and two eggs for breakfast.

Lunch will be Curry Chicken Salad on Romaine.

Then I'm off.. I will try to leave the house full so i don't do a head-dive for theCheese and Crackers! I'll just eat the cheese.....


meditation mama
November 24th, 2007, 10:23 AM

Well I actually did really well over Thanksgiving! I had Turkey (a little gravy flour, probably), green beans w/ bacon and feta, and a Yam dish with walnuts and cheese. I brought the pears and smoked gouda wrapped in procuitto and a cheese and cracker plate. I only had the slices of the pear dish and cheese, NO CRACKERS OR MASHED POTAOTES - I RESISTED - YEAH! During the day I had no carbs, so I think all in all it was in pretty good shape considering.

Yesterday I was also good. I had my protein shake breakfast, curry chicken for lundh, and steak and brocollini (baby broccolli) for dinner. I had a sugar free jello (5 carbs) and that was it.

So, I feel like I made it through a holiday. Next Christmas Parties, but I think those are moe nibblers, so I plan to eat before I go so I am not hungry and will then just nibble on cheese and nuts, etc. it is going to be easier to say no to all the goodies by then becasue I hope to lose more weight and THAT is a good inspiration.

I will weigh in on Monday again and let you know how it goes.I haven't yet begun to exercising as I still have this upper resperatory crap! Feeling better today, so hopefully by Monday I can start that, too!

Hope you are all doing well and look forward to hearing how your holiday went!


meditation mama
November 24th, 2007, 10:42 AM
Today 19 carbs

Protein Shake w/ All One and Half and Half (5)
Scrambled Eggs
Turkey Bacon

Think Thin Bar (2)

Steak Strips over Spinach w/ Blue Cheese Crumbles (2)

Chicken Parmesean (homemade marinara, no sugar) (3)
Butter Lettuce and Cucumbers w/ italian Dressing (2)

Sugar Free Pudding (5)

meditation mama
November 25th, 2007, 11:58 AM
Sunday - 21 carbs

Today should be pretty easy day. I am at home all day and am putting a pot roast in the slow cooker.

Scrambled eggs
Turkey Bacon
Protein Shake w/ AllOne and Sugar Free Yogurt (5)

4 Turkey Low Fat Mozzerella Rollups (2)

Butter Lettuce and Cucumber Salad w/ Ceasar Spritzer and Fresh Parmesean (3)

Butter Lettuce and Cucumber Salad w/ Ceasar Spritzer and Fresh Parmesean (3)
Pot Roast w/ Mushrooms and Onions (1)
Broccolli (2)

Sugar Free Chocolate Pudding (5)

I have found that if I take the time to plan my menu each day I plan to stick to it. It is when I am hungry and just can't think what to eat that I get in trouble.

My tummy is definately feeling smaller, slow but sure...


November 25th, 2007, 02:48 PM
Hi mm I did quite well during thanks giving. lots of salads and turkey of course.
yesterday I was bad (had pumpkin cake).
today I am back to normal
had an baked omlette with scallions and beef and brie.

started drinking my grapefruit juice. it really takes away the cravings for sugar.
tonight I will make turkey soup. no potatoes in it.

Been doing well with the drinking too.
time to go to the gym to burn that pumpkin cake.


November 26th, 2007, 12:20 AM
I'm trying to catch up on the thread...

Are you guys still on week two, or are you entering week three?

Have you lost weight? If so... care to share? I am starting tomorrow. I naturally gravitate towards veggie, low-fat diets but I did Atkins about four years ago and dropped the ten pounds so fast it was scary. I know it works, but I have to mentally wrap my mind around so much protein. But I feel great on it, and have been to the grocery and stocked up!

I know the diet well, and I lost weight quickly but the only area I cheated before was sticking to my wine at night. I still lost! But I plan to shed that too for the diet! I would love to hear what you have lost... if its working, and particularly as one mentioned earlier, as the appetite for food decreased, so did the appetite for drinking.

Would love more details in conjunction with just what you are eating each day.


meditation mama
November 27th, 2007, 06:53 AM
Hi P4T~

We are jsut starting week three - I juust posted a new thread.

Yes, I have lost weight - I lost 2 pounds the first week, and I know some last week, but I will check this morning and post on Week Three. I didn't have time yesterday.

I think that Atkins has become more Veggie-Friendly. I eat quite a few veggies!

And to the last point, I think that as your body gets used to no sugar (hard in the befginnning), your craving for alcohol diminished - mine didi! Istill have cravings for both, but I have soe quick fixes for when they come up, like a Crystal Light Rasberry Lemonade, a sugar free hard candy, etc.. then the craving for both seems to slide away. I hav ealso noticed that most times I am either hungry or perhaps dehyderated. Nonetheless, I think that it realy is working and love how I feel!

Look for the new thread and jump on in!