MEAL OF THE DAY
Pictures of my JOURNEY
S/N- The first pic should have said July 2011, I was 260 lbs. I am now 219 lbs. I go between 217 -219..which tells me I ate maybe a few carbs over 20.
Atkins Diet- Low carb lifestyle
ACCEPTABLE FOOD LIST FOR INDUCTION PHASE 1
All fish including: Flounder
All fowl including: Cornish hen
All shellfish including: Clams
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including: Bacon*
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1″ cube.
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball.
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon. 1.Butter
2.Mayonnaise — make sure it has no added sugar
4.Vegetable oils — Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best. Canola*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Splenda — one packet equals 1 gram of net carbs
Clear broth/ bouillon (make sure it has no sugars added)
Cream, heavy or light.
Decaffeinated or regular coffee and tea*
Diet soda (be sure to note the carb count)
Flavored seltzer (must say no calories)
Herb tea (without added barley or fruit sugar added)
Unflavored soy/almond milk
Water — at least eight 8-ounce glasses per day including… Filtered water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day