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Old 07-28-2010, 12:21 PM   #361
Cosmicstargoat
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well it looks like you're doing well. At least 10lbs in July- that's awesome!
I would give up my family jewels to lose 10 lbs.
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Old 07-28-2010, 05:02 PM   #362
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;well depending on how big those jewels are - that might just do the trick!
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Old 07-29-2010, 04:29 AM   #363
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;well depending on how big those jewels are - that might just do the trick!
Obviously too big, just like the rest of me.
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Old 07-29-2010, 06:35 AM   #364
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Stuck with the program, which was easy for me, and ketosis finally kicked in and 7 more pounds flew off my body! Don't give up hope! Stick with it, it will work.
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Old 08-19-2010, 07:08 PM   #365
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Originally Posted by Carola View Post
I'm continually stalled and I'm in re-grouping mode right now. I'm on Induction since March 1. I haven't had any junk at all, I've never been so good in my life. BUT...every pound lost is a frigging struggle and I'm tired of it. I'm sorry, but eating the way I do I expect faster loss. I'm probably within 20 pounds of my goal, and I know it's supposedly harder to lose at that point, but isn't 1 to 1.5 .lbs a week reasonable?

I think I'm the most carb sensitive insulin producing person on earth.

SOOOO, my latest approach is this:

10g carbs max, possibly less. I seem to do best at 10-15.
No dairy AT ALL.
No coffee.
More eggs
no veggies except lettuce, limit that to 2 cups or less.
More fat
More water

I know that sounds silly, but everything else is gone gone gone and I can't figure out what else to do.

My calories tend to be low, but I'm not going to worry about that end of things. I was just reading Atkins '72 and he basically said count carbs, not calories. Since I'm not on the high side of the calorie equation, I'm not going to worry.
Carola- Where in cali are u??? My sisters name is Carola. I am right outside San Diego.
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Old 08-19-2010, 07:28 PM   #366
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Originally Posted by Cosmicstargoat View Post
Here is what I have been eating.

Breakfast- 3 slices bacon, 3 eggs topped with cheese sometimes

Lunch- One lb. lean ground chuck 94/6 w/26 g protein 540 cal

Dinner- One or two steaks or chicken breasts
iceburg lettuce salad w/ two slices tomato, bacon bits, cheese,
Blue cheese dressing 2g carbs in dressing.

Tons and tons of water.
No bread, no beer, no other carbs. I'm not hungry, I just feel wierd. Am I doing something wrong or eating too much?
Ok, this is what I would do. Breakfast looks good. Lunch I would eat less meat, but slightly more fat and some veggies. zuchini in butter or mushrooms in butter or I cook some fresh broccoli in bacon with some bacon crumbles yumm yumm
Dinner I would do half the protein again and a bit more fat
def snack sometime during the day or after dinner. Personally I like the creamcheese muffins or sfjello with whipcream or frozen whipcream as icecream etc,.....
Good luck
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Old 08-20-2010, 12:41 PM   #367
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Wow,

Quote:
Originally Posted by CharlieGirl View Post
I have just recently rejoined these boards after almost four years away. I did Atkins before and lost twenty pounds. (I am post-menopausal and an extremely slow loser)

I have plenty of sympathy for those of you in ketosis who are not seeing a pay-off on the scale because I have been in that situation myself. But realize that this doesn't mean you are not losing fat! One of the oddities of Atkins is that sometimes when you are losing fat, your body thinks it will keep those fat cells at the ready by filling them with water. If you look around on these boards, I'm sure you will find many references to this phenomena. Anyway, maybe my experience will help you:

I went on Atkins for the first time about four years ago. It was June 1st. I lost about four pounds in the first week of ketosis; second week two pounds; then ... nothing!
Week after week I had the bad breath and metallic taste in my mouth so I knew I was in ketosis, but the scale stayed the same. The only thing that kept me on Atkins was inertia --- I had lost most of my appetite, which was nice, and the diet was actually easier for me than my normal way of eating, as far as food prep.

Still, for two months, no weight loss, not an ounce. Then, when I had given up hope and was not even weighing my self regularly (too depressing), I suddenly lost 10 pounds! No one loses 10 pounds of fat in one week unless they are starv-ing. "Something" strange happened. The next week I lost six pounds.

When I say I lost this weight I don't mean that it came off a little at a time through the week; it was one day there and the next day gone. Since that time I have had many people tell me of similar experiences. I hope you will stick to it and stay on the diet. Think of it as an experiment in this very (in my opinion) weird way of losing weight.

That is amazing... your pounds just dropped from one day to the next.... I wonder why all of the sudden and not little by little... Interesting!!!!
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8/27/13= 155.6 8/28/13= 155.4 8/29/13= 154.2

8/22/11 =162.2, 8/25/11=154.8, 8/29/11=153.8, 9/14/11=153.2, 9/20/11=151.0, 9/22/11=150.0,10/03/11=149, 10/28/11=145.8
*My GOAL 130*

First time around 4/11/11=155.00*4/7/11 = 157.2, 1/28/11=159. 1/25/11=165, 1/18/11=161, 1/11/11 =164 1/03/11-=171
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Old 08-23-2010, 03:47 PM   #368
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stalled week 4

Any ideas?
So I lost 8 the first week. 4 the second week. gained one this week. on induction. I have been in ketosis. Have not "cheated". Drink a ton of water. Added crystal light a couple of weeks ago....continue to drink coffee...i work nights. Do I stick to it? Another week?
My migraines stopped the day I stopped eating carbs.
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Old 08-24-2010, 11:44 AM   #369
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I will never know what this thread is in the induction section- because it is likely that inductors can not answer....

But this is completely normal and is known as the post-induction stall. It happens to the best of us.

I stalled week 3-5, however I did lose inches which kept me motivated. I would measure yourself now- I bet even if you don't lose weight in the next 3 weeks you will lose inches.

Definitely stick with it. You can't give up that easy!! Get some enthusiasm for this WOE. Learn why this isn't just the most efficient way to lose weight, but the healthiest way of eating. Conviction that this is the right way for you to be eating no matter what really helps when the weight loss slows.

The fact that you are migrane free is reason enough!!

Best of luck- and the Main Lowcarb lobby is the best place to ask questions- there are senior LCers there with so much advice and information!
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Old 08-28-2010, 12:41 PM   #370
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Carola- Where in cali are u??? My sisters name is Carola. I am right outside San Diego.
Hi Christina...I'm near Lake Tahoe. I've never ever met another Carola, although there are a bunch of European singers with that name...one Swedish, another one Italian, I think!
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Old 08-30-2010, 07:45 PM   #371
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New member!

I am new to this website but a life long dieter. I am a 46 yr old male, and my quick story goes like this...in 1988 at age 24 I was 420 pounds! I lost 170 on nutra system, gained about 80 back but never went back to 420. I went on weight watchers in 2004 and lost 60 pounds. I gained 20 of that back over the last 5 years. So now i weight around 278 for a while now. I had done Atkins back in 2002, but had trouble sticking on it and ate the wrong foods. Two weeks ago I got the atkins for life book and finally GOT IT! I've been a regular AT THE GYM FOR 10 YEARS NOW, so I can't say that I haven't moved more. I went on Induction all pumped up and have followed it right for a week in a half now , I've lost only 2 pounds!! I been on diets most of my life and I think my body has had it...LOL, but I will not quit and hopefully my stubboness will make me start losing weight, any suggestions would be helpfull. This is a great site by the way!!!

Last edited by wheels; 08-30-2010 at 07:47 PM..
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Old 08-31-2010, 12:13 AM   #372
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Originally Posted by can't weight View Post
I will never know what this thread is in the induction section- because it is likely that inductors can not answer....

But this is completely normal and is known as the post-induction stall. It happens to the best of us.

I stalled week 3-5, however I did lose inches which kept me motivated. I would measure yourself now- I bet even if you don't lose weight in the next 3 weeks you will lose inches.

Definitely stick with it. You can't give up that easy!! Get some enthusiasm for this WOE. Learn why this isn't just the most efficient way to lose weight, but the healthiest way of eating. Conviction that this is the right way for you to be eating no matter what really helps when the weight loss slows.

The fact that you are migrane free is reason enough!!

Best of luck- and the Main Lowcarb lobby is the best place to ask questions- there are senior LCers there with so much advice and information!
can't weight-
Félicitations, tu es belle
This is why I love this forum. Sometimes you just need a big E-hug or a pat on the back for taking charge of your life. That absolutely delicious looking cookie, croissant, bagel,... You have to say no. No cheating. We have a precious number of years on this planet and we do not have to live 'em large (you know what I mean). Keep on plan, this is our lives and we own them. Ignore the stalls. It happens. This diet plan seems magical, but like everything in life it takes determination. I have found that the most rewarding part of it is the emotional determination and perseverance. You find yourself along the way, and you will love yourself.
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Old 08-31-2010, 05:45 AM   #373
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Originally Posted by wheels View Post
I went on Induction all pumped up and have followed it right for a week in a half now , I've lost only 2 pounds!! I been on diets most of my life and I think my body has had it...LOL, but I will not quit and hopefully my stubboness will make me start losing weight, any suggestions would be helpfull. This is a great site by the way!!!
I definitely think your metabolism was probably affected by all the up and down. I'm sure Atkins has a section talking about if you lose a small amount on induction it can be indicative of a metabolic issue. He has a bunch of tips for that. Find that part of your book and re-read it.

Also if the lose continues to go slowly- I would post what you are eating in a new thread on the Main Low Carb board. It gets more traffic by senior LCers with lots of great advice. It is most helpful to post the quantities for what you are eating too. Although Atkins is great- it is not one size fits all, and many of us can't have everything in the same quantities. Many of us have to watch the cheese and cream, or certain veggies .

Stick-out the rest of induction faithfully. It is hard to give advice so close to the beginning because you haven't really been on it long enough to establish a pattern- we wouldn't know if it was the changes that helped or not. I would stick to the book for at least 6 weeks before I try to tweak anything. Maybe hide your scale for a month if you need to. make sure you are measuring/weight everything because veggies, cheese, cream, processed meats etc add up quickly.

Other than that- know you have made the right decision by going LC. Weight-loss may just be slow for you know, but you will be healthier eating this way.

Quote:
Originally Posted by Peccatore View Post
can't weight-
Félicitations, tu es belle
This is why I love this forum. Sometimes you just need a big E-hug or a pat on the back for taking charge of your life. That absolutely delicious looking cookie, croissant, bagel,... You have to say no. No cheating. We have a precious number of years on this planet and we do not have to live 'em large (you know what I mean). Keep on plan, this is our lives and we own them. Ignore the stalls. It happens. This diet plan seems magical, but like everything in life it takes determination. I have found that the most rewarding part of it is the emotional determination and perseverance. You find yourself along the way, and you will love yourself.
Thank you- that is so kind.
You are right on- I love feeling so much more in control of myself and my eating- this confidence has definitely spilled over into other aspects of my life.
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Old 08-31-2010, 07:37 AM   #374
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[QUOTE=can't weight;13844667]I definitely think your metabolism was probably affected by all the up and down. I'm sure Atkins has a section talking about if you lose a small amount on induction it can be indicative of a metabolic issue. He has a bunch of tips for that. Find that part of your book and re-read it.

Also if the lose continues to go slowly- I would post what you are eating in a new thread on the Main Low Carb board. It gets more traffic by senior LCers with lots of great advice. It is most helpful to post the quantities for what you are eating too. Although Atkins is great- it is not one size fits all, and many of us can't have everything in the same quantities. Many of us have to watch the cheese and cream, or certain veggies .

Stick-out the rest of induction faithfully. It is hard to give advice so close to the beginning because you haven't really been on it long enough to establish a pattern- we wouldn't know if it was the changes that helped or not. I would stick to the book for at least 6 weeks before I try to tweak anything. Maybe hide your scale for a month if you need to. make sure you are measuring/weight everything because veggies, cheese, cream, processed meats etc add up quickly.

Other than that- know you have made the right decision by going LC. Weight-loss may just be slow for you know, but you will be healthier eating this way.



Hey thanks for the advise, my metabolism is very slow. I will keep plugging along and re read that section..
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Old 08-31-2010, 12:17 PM   #375
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Not sure what I am doing wrong?

I hope someone can help me.

Started Induction 2 weeks ago and lost 5 lbs but have stalled. Today I bought ketosis strips and it indicates only a trace.
I am feeling much better, without headaches so I was feeling really positive about this, however after several days of no weight loss I feel like having a coke and a candy bar! LOL!

I have been journaling my food intake and am pretty sure I have stayed below 20 gr of carbs. The only thing I have been drinking is water and decaffeinated Ice tea with Sweet n low in it.

A recent diagnosis of hyperthyroidism WITH weight gain is what finally made me decide to try Adkins. I have not been able to get appt with an Endo yet. Endo's in my area are booked until November. I don't know what else to do. I am 5"1 and started at 137. I am down to 132 but need to try and get down to 120-125lb range. Any advice would be great.
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Old 08-31-2010, 02:33 PM   #376
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As I posted earlier on this page- the post induction stall is really typical in atkins- most people experience it to some degree or another.

Also I would lower your rate of weight-loss expectations dramatically. With an untreated metabolic issue like hyperthyroidism, and less than 10lbs to lose, it is not realistic to expect to lose quickly after induction. If a few days without a loss makes you want to jump of the wagon, I think you need to re-commit yourself. If you are so easily discouraged, I suggest you hide your scales for a month, and bring out the measuring tape instead. Measuring yourself is much more reliable- you will continue to get smaller even when the scale isn't moving.

This is for your health, and it may take you up to 3-6 months to lose those 10lbs. Atkins should not be chosen as a quick fix, outside of induction, it is not really that much faster than other diets. It is healthier, and easier for a lot of people, and you will never go hungry, but it is pretty much on par in terms of rate of loss.

If you don't lose anything in the next 4 weeks- post a detailed menu of what you are eating in the main low carb lobby and all the old-timers will have a look. Remember it is not considered a stall unless you have not lost for 4 weeks- and then Atkins gives tips for stall-busting- so re-read that section if you haven't lost by the end of September.

Some artificial sweeteners to stall people, so it is something to think about- depending on how much you are having. But I would seriously give it more time before I start messing around with what you are eating (if you are sticking to by the book eating). Make sure you are measuring your foods and reading any labels carefully for hidden carbs. Don't just read the g of carbs on the label, read the ingredients for any forms of sugar (and there are many) and starches.

Also keto sticks aren't 100% reliable- they only measure how many ketones are spilling over into your urine. The results are dependant on a whole myriad of factors...I would test first thing in the morning before you eat anything and see what results that gives you. Are you experiencing any of the other signs of ketosis? If not- perhaps you are victim to carb creep (accidental carb consumption).

I wish you the best of luck! Atkins goes over so much of this in the book and explains it much better than I can. It is always beneficial to re-read the book when you are discouraged or confused for motivation and tips.
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Old 08-31-2010, 02:44 PM   #377
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I strongly agree with everything Michelle said.!!!!
And personally I can't "do" sweet and low. It stalls me. So I take splenda or truvia
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Old 09-05-2010, 10:38 AM   #378
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I gained 2 pounds yesterday!!! The weight loss has been slow and now this! I ate good I thoght . I did have pork rinds in a cream cheese and salsa dip , but what hert me I think is the big order of boneless spare rib from a chinese place at 10.30 at night, late dinner! Could this have screwed me up?


Also I bought Soynut better and it has only 1 net carb per serving. Can this be used durng induction?
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Old 09-05-2010, 10:50 AM   #379
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Wheels- it sound like you have not read an atkins book. Induction is the time to eat really cleanly. You have no idea what was in the sauce for the spare ribs. Chinese restaurants are notorious for their starchy sugary sauces! A quick look on daily plate shows 16 g of carbs for a small serving of chinese spare ribs.

Also while pork rinds are ok- they do have a lot of sodium which may cause you to retain water. Salsa should be used in moderation and should be home-made or sugar free. Tomatoes are not foundation veggies and should be limited on induction. So should cream cheese. I suggest you read over the induction foods that are allowed and stick to them. The treats can come in later. And chinese take-out should be left until much later- maybe not till maintenance.

Soy is a legume- you must wait until that rung to eat soy products. I don't think you are doing a true atkins induction.

Atkins induction is foundation veggies, meats, 4oz of cheese, fats, a bit of cream- that is basically it. Half of your 20 carbs should be coming form foundation veggies.
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Old 09-05-2010, 04:27 PM   #380
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Hello, EV1, this is day 4 on induction by my scale went from224.4 to 221.8. not hungary but fatigued. I did atkins in 2008 with great sucess , I lost 37 lbs in months. Then I fell off and started eating carbs wide opened and gained all the weight back plus more. Funny thing is I didn't like sweets until I quit smoking in "08. Good Luck EV1. I will post my results
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Old 09-06-2010, 07:49 AM   #381
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I love all these recipies wow thanks for sharing with us!
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Old 09-06-2010, 08:24 AM   #382
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[QUOTE=can't weight;13861598]Wheels- it sound like you have not read an atkins book. Induction is the time to eat really cleanly. You have no idea what was in the sauce for the spare ribs. Chinese restaurants are notorious for their starchy sugary sauces! A quick look on daily plate shows 16 g of carbs for a small serving of chinese spare ribs.

Also while pork rinds are ok- they do have a lot of sodium which may cause you to retain water. Salsa should be used in moderation and should be home-made or sugar free. Tomatoes are not foundation veggies and should be limited on induction. So should cream cheese. I suggest you read over the induction foods that are allowed and stick to them. The treats can come in later. And chinese take-out should be left until much later- maybe not till maintenance.



Ok I guess your right, I did screw up. It's very tough on induction. I will have to start over and try again. I did read the book but I thought I was getting away with a little. Thanks.....
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Old 09-06-2010, 08:51 AM   #383
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WHeels- induction is really tough for a lot of people. Hang in there, it's only two weeks!! I've been doing induction for 4 months, so I know it can be restrictive at times, but there is lots of yummy foods you can eat on-plan.

It is important to follow the plan properly. The point of induction is to get you over your carb cravings and to kind of clean the slate so you can start off fresh. You have to change your mindset- tying to 'get away with a little' can very quickly snowball into carb-fests and falling off the wagon. Introducing higher carb foods is for later as you move up the ladder, and have more control over your eating.

You need to eat cleanly, so you can tell later when you start adding foods back in, if that food is ok for you or not. If you don't start properly on induction, you don't really have a baseline. There is an order to the rungs for a reason- they are in order of least problematic to most problematic, and generally from lower carb additions to higher carb additions. It is really important to learn what your body can handle (in terms of foods, and amount of carbs) and still lose weight in order for you to be successful long term.

I would really stay away from any take out or any foods without labels. You need to know what you are eating. Read the ingredient lists as well as the carb count. Just because it is low in carbs doesn't mean it is appropriate for whichever level you are on. And I strongly suggest your track your carbs- it is so beneficial when trying to find your CCL.

Best of luck!!
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Last edited by can't weight; 09-06-2010 at 08:54 AM..
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Old 09-06-2010, 11:33 PM   #384
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Thanks for the pep talk. I will try to be dilligent!
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Old 09-10-2010, 06:14 AM   #385
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Hi Can't Weight! My name is Tena and I am fairly new here but I have been on induction for close to weeks (this coming Monday). Anyway, I have done FABULOUS!!! I'm down 12.4 lbs which I am really happy with. I would like to ask your advice on something because you do seem to have "been there, done that".

I have had a 2+ day stall with even a slight gain (.4 lbs). I know, its very silly to worry about that but its not really that which is concerning me. I have been eating ham slices which are cut about 1/4" thick and come from my local meat market (not pre-packaged stuff from the grocery) for the past few days and I am wondering if that is affecting my loss. Technically, ham is allowed but experience might say its not the best.

What's your opinion on it? Thanks in advance for your help!
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Old 09-10-2010, 09:37 AM   #386
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Well, I'm definitely not an expert- but ham is often cured with sugar, and also has quite a bit of sodium. Without knowing how it was cured it is hard to know it's carb count. Salt can also cause you to retain water. The book does warn about cured meats like ham and bacon for that reason. It may or may not be the ham. Cut it out and see is the only advice I can give.

But be prepared for stalls. Most people stall for up to 3 weeks after induction. Don't give up- it will pass.

Best of luck!
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Old 09-10-2010, 10:15 AM   #387
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Really? A stall for up to 3 weeks? WOw, I bet thats hard to get through! No worries though... I'm in it for the long haul.

Thanks for your opinion. I guess I wasn't worried about it when I began eating it because I eat bacon everyday and was losing like mad. I'm guessing its just that stall thing.
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Old 09-12-2010, 11:52 AM   #388
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Quote:
Originally Posted by threas View Post
WHY THE SCALES CAN LIE

A biologist at Berkeley shared something very revealing on the low-carb BBS system about 4 years ago that helps us all through the erratic weight fluctuations you invariably encounter: Fat cells are resilient, stubborn little creatures that do not want to give up their actual cell volume. Over a period of weeks, maybe months of "proper dieting", each of your fat cells may have actually lost a good percentage of the actual fat contained in those cells. But the fat cells themselves, stubborn little guys, replace that lost fat with water to retain their size. That is, instead of shrinking to match the reduced amount of fat in the cell, they stay the same size! Result - you weigh the same, look the same, maybe even gained some scale weight, even though you have actually lost some serious fat.

The good news is that this water replacement is temporary. It's a defensive measure to keep your body from changing too rapidly. It allows the fat cell to counter the rapid change in cell composition, allowing for a slow, gradual reduction in cell size. The problem is, most people are frustrated with their apparent lack of success, assume they have lost nothing, and stop dieting.

However, if you give those fat cells some time, like 4-6 months, and ignore the scale weight fluctuations, your real weight/shape will slowly begin to show. The moral of the story - be patient! Your body is changing even if the number on the scale isn't.

PATTERNS OF WEIGHT LOSS

Common patterns of weight loss from tracking a lot of people who become assimilated into the low carb lifestyle, a pattern emerges.... the 2 week induction is pretty heady...weight lost just about every single day, enormous and unbelievable amounts of weight loss are reported. This is often followed by complaints that weight loss "stalls" or that the rate drops to only 1 pound per week.

Many people just don't know that fat-loss ...the actual goal when on a weight-reduction" diet, is rate-limited. In other words, the human body has factors that prevent more than a certain amount of fatty-acid release from storage...and even more factors that prevent those released fatty acids from being used up instead of stored back into the fat cells.

A priority of the human body is survival. Anything that threatens its survival results in the cascade of events to maintain the previous status quo. Water fluctuations are one way the body does this. OK...so you done good on Atkins' during induction...lost 10 pounds the first 2 weeks. Maybe 7 the first week and 3 the second. But, whoa! Weeks 3 and 4 there is NO loss! And weeks 5 and 6 is only 1/2 pound each!

So... what gives? Initially, the body jettisons the water attached to the glycogen stores that we diligently deplete to get into ketosis...this accounts for about 3-5 pounds of water. In addition, muscle stores of glycogen are not being replaced when used...which will account for the rest. All in all...MAYBE 1/2 pound of fat was metabolized during the first week... and MAYBE 1/2 pound of fat was metabolized the 2nd week. Of that 10 initial pounds, only 1 pound was fat and 9 pounds water...

The body senses this lack and sirens start shrieking: Warning! Warning! Losing water... new thing...got to get back to the status quo! Brain tells body to produce and release that vasopressin anti-diuretic hormone....more water is retained, and no weight loss noticed. Fat loss is still occurring, MAYBE even 2 pounds per week, because ketosis is firmly established and appetite suppression is in effect...but water retention is hiding that continuing fat loss. The body is preventing dehydration with this mechanism, and that's a *good* thing.

From the perspective of the scale, it can be discouraging. Which is why the mantra: Water retention masks fat loss (repeated frequently to oneself) is helpful. Water retention will mask ongoing fat-loss for as long as the body retains the water. We can combat this by drinking more water...but we aren't going to totally overcome this mechanism during the initial water-loss phase of the Atkins diet. By weeks 5 and 6, things start to get back in balance, and the scale will begin to reflect the true fat-loss...which, as mentioned before is rate-limited.

Individuals vary, but max weight loss runs about 2 pounds per week...under extremely optimal conditions... or 1% of body weight (whichever is the lower number). So don't use the scale as an excuse to undermine your progress. Even when the scale is in a stall, fat loss can be occurring.

------------------------------------------------------------------------------------------------------------------------

We've been told over an over again that daily weighing is unnecessary, yet many of us can't resist peeking at that number every morning. If you just can't bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it's readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body's water content can send scale-watchers into a tailspin if they don't understand what's happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it's water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it's easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn't have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts.

The more highly processed a food is, the more likely it is to have a high sodium content. That's why, when it comes to eating, it's wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it's packaged with 3-4 pounds of water when it's stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates.

As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it's associated water. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you're prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it's wise to weigh yourself first thing in the morning before you've had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It's the actual weight of everything you've had to eat and drink. The added weight of the meal will be gone several hours later when you've finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it's not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it's likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in.

Generally, it's only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it's physically impossible for all of that to be fat. What you're really losing is water, glycogen, and muscle.

This brings us to the scale's sneakiest attribute. It doesn't just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn't necessarily mean that you've lost fat. In fact, the scale has no way of telling you what you've lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you're just sitting around. That's one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn't differentiate between the two. It can't tell you how much of your total body weight is lean tissue and how much is fat.

There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn't appeal to you, don't worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride.

It's a matter of mind over scale.
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Quoted the whole post as I really needed to read this. I'm stalled on extended induction, and following plan to a letter this past week. I'm going to continue with extended induction until I take off 10 lbs., and keep it off for a week before going to OWL. My body is in shock--as I'm going from 90% vegan diet to 90% carnivore diet--lol.

I think a good 60-90 days is necessary for our bodies to adjust at the cellular level to a new way of eating. I'm sticking in with Atkins (NANY) for the long haul.
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Old 09-13-2010, 07:07 PM   #389
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Originally Posted by Tena View Post
Really? A stall for up to 3 weeks? WOw, I bet thats hard to get through! No worries though... I'm in it for the long haul.

Thanks for your opinion. I guess I wasn't worried about it when I began eating it because I eat bacon everyday and was losing like mad. I'm guessing its just that stall thing.

Hi Tena,
After you lose the initial Induction weight, you will probably slow down on Atkins.

A .4 gain is nothing.
You can go up and down several pounds every day depending on what you eat and your activity and water consumption. That is why it is better to only weigh weekly so you don't see those little ups and downs.

And stalls can last a long time. One month I only lost 1#, and then I went to OWL 1. I lost 12 # that next 4 weeks!

About the Ham, yes, lots of extra sodium. Whenever I eat ham, I drink an extra bottle of water.
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Old 09-15-2010, 09:37 PM   #390
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And make sure you write down EVERY morsel & sip you take to find hidden carbs. I did this over 2 days and discovered I was eating 54+ carbs in one day!

I'm on the "real" induction phase now, and know the scale will move once I cut out all the carbs I was not counting.

I must say, by jotting down immediately into a cheapo notebook the foods I ate over a day opened my eyes wide to how easily carbs sneak into your diet without notice.
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