INDUCTION Day 2

I fell short of 20g net carbs yesterday.  I really need to bump up my vegetables.  In the first phase of Atkins, called Induction, you need to aim for 20 grams of net carbohydrates of which most should be made up of foundation vegetables.

The problem right now is that I haven't been planning my meals.  When I plan on paper then I can see where I may fall short and need to adjust. Today I think I'll make time to plan out my meals for the rest of the week.

To calculate the net carbs of food, simply subtract the grams of fiber from the grams of carbohydrates.  You do this because fiber doesn't block your body from burning fat so you don't need to count it.  So if a small tomato contains 3.6 grams of carbs with 1.1 grams fiber, that tomato has 2.5 grams net carbs. (3.6 - 1.1 = 2.5)

Here's what I ate yesterday.

BREAKFAST
1 mild Italian sausage (no fillers / no sugar)
1/2 small tomato
1c Romaine
1/4c diced avocado
4 black coffees
2 glasses water

LUNCH
Creamy Southwestern Taco Soup (leftover from yesterday)

SNACK
2 hot dog wieners (no fillers / no sugar) with mustard wrapped in 2 Romaine leaves

DINNER
6 oz grilled pork chop
1 cup yellow wax beans pan fried in 1 tbsp butter

DESSERT
1/2c sugar free Jell-o with 1 tbsp heavy cream

INDUCTION DAY 1

A lot of people want to know EXACTLY what I eat so they can go home and do what I do.  Well what the heck...here's what I had yesterday.  Note that I was aiming for 20 net carbs but fell short reaching only 17.5 which means I have to add more vegetables.

BREAKFAST:
5oz lean ground beef sauteed with 1/4 cup chopped red bell pepper
1c torn Romaine drizzled with 1 tbsp olive oil
4 cups black coffee
2 glasses water

SNACK:
1c torn Romaine with 1/2c chopped avocado
2 strips bacon
1 cup herbal tea
1 glass water

LUNCH:
Creamy Southwestern Taco Soup
2 glasses water

SNACK:
Celery stalk with 1 oz spiced Gouda

DINNER:
1/2c spaghetti squash with 1tsp butter
6oz baked chicken breast with the skin
2 glasses water

DESSERT:
1/2c sugar-free Jell-o with 1 tbsp heavy cream

I'm officially down 23.2 pounds and feeling great.  However, I've hit a two month plateau so I've decided to go back to the first phase of the Atkins Diet which is Induction.  I still have 40+ pounds to lose so I'm hoping this will end the plateau and I can start losing again.

I'll be eating 1500 to 1800 calories a day and I won't exceed 20g of Net Carbs.  Net carbs are calculated by subtracting the fiber from the carbohydrates.

At each meal I'll eat 4 to 6 oz of protein.   Of the 20 grams of carbs, I'll eat 12 to 15 grams in the form of foundation vegetables.  That's equivalent to about 6 cups of salad fixin's and 2 cups of cooked veggies.

Stay tuned for more details!