Atkins Induction Menu Plan Day 4

Weight - 243.6lbs
Mood - 7
Pain - 5
Exercise - No

Slowly we creep. Tenth of pound by tenth of pound...Can you feel my fingernails screeching on the chalkboard? LOL.

Yeah this is the weight loss equivalent of watching grass grow...with reasonably scentilating food porn thrown in for grins and giggles.

I hope all two of you reading here with me are finding some things of interest.

Let's talk NK (Nutritional Ketosis) or as I like to say, let's talk Atkins - fleshed out. Cuz in my estimation that's basically what Nutritional Ketosis actually represents, it's an expansion of the Atkins with a revised, updated approach that helps simplify things. What do I mean by simplify?
Atkins always called this a ketogenic diet - a high fat, protein adequate, low carb diet. He did. In every one of his books: '72, DANDR and then the NANY book.

The problem is inherently ours. With people. We are such funny animals that most of us think in terms of extremes. If someone says low carb, we shorthand and start talking "no carb". If someone says eat to satiety, we start thinking, "How much can we stuff in our body to be totally miserably full - until we're beyond satisfied." If someone says "high fat" another person assumes that means adding tablespoon upon tablespoon of additional fat - "Hello, my name is fat bomb. Eat me."

But that isn't the case. Cuz Atkins didn't talk about eating artificially high fat. He talked about the natural fats in foods and sauces and being able to enjoy dishes previously termed "rich foods" such as bernaise sauces on veggies and meats, etc. And fast forward to today and the resurgence of NK (Nutritional Ketosis) from Drs. Phinney and Volek. They are not talking artificial gobs of fat either. They tell us it's highly individual and that there will be a range for fat intake (maybe 65 to as much as 85%) and carbs should be kept around 20g net per day, but there will be some who can go as high as 50-60g Net Carbs and remain in dietetary ketosis.

They tell us to figure out how much protein we need and eat that, find our carb threshold and eat that, and to fill the rest up with fat to the point that we feel satiety, remain in dietary ketosis and are losing weight or maintaining (if we are in maintenance phase). They tell us that some of the fat we need for metabollic function will actually come from fat stores within our body. (To me that's another reason not to have a dietary surplus of fat. I don't want to fill all my nutritional needs with dietary fat. I want a big wad to come off my as*.)

And what NK (Nutritional Ketosis) is really doing is taking Atkins' terminology of "some" and "a little of this" and a "little of that" and quantifying things for us in order to help us reign in our tendencies towards extremes. Drs. Phinney & Volek warn us as did Atkins, that the "ketogenic advantage" is only about 300-400 cals per day (the amount of energy needed to metabolize a low carb, adequate protein, ketogenic diet) and that it is possible to be in ketosis and not lose or even gain.

So this 2 Week Atkins Induction Challenge is a little experiment on my part. I generally keep my fat between 40-60%. In this 2 Week Atkins Induction, I will be letting fat ebb and flow naturally, adding a little bit to veggies and meats where needed and using homemade vinaigrettes on salads, etc. It will be interesting to see the weight loss or lack of it, which ever happens.


Atkins Induction Menu Day 4


Breakfast - (550 Cals; 47g F (77% F); 8g C; 3g Fib; 24g P; 5g Net Carbs )

Eggs poached with Basil in Olive Oil served over a
helping of leftover Dottie's Green Bean Casserole. LC Heaven.

3c Decaff Coffee, black, unsweetened

2 lg Eggs Poached with Basil in Olive Oil (2 lg Eggs, 1/8c Fresh Basil, 1 Tbsp Olive Oil)

3 oz Dottie's Green Bean Casserole (about 1/6th Recipe)













Lunch - (266 Cals; 20g F (69% F); 7g C; 2g Fib;14g P; 5g Net Carbs)

This is what my Egg Salad with Veggies
looks like, but this piccy wasn't taken
at lunch.

1 serving Egg Salad (2 lg Eggs, 1 Tbsp Mayo, 1 tsp Dijon, 1 Tbsp Red Onion. 1 Tbsp Celery, 1/2 Dill Spear)

4oz Celery Ribs










Dinner - (597 Cals; 43g F (66%); 16g C; 3g Fib; 34gP; 13g Net Carbs)

This is theoretically what a Carl's Jr Six Dollar Low Carb
Burger is supposed to look like...mine bore little resemblance
and it had nothing to do with the fact that I had them
hold the ketchup.

1 Carl's Jr. Low Carb Six Dollar Cheeseburger (Beef Patty, Cheese, L/T/P/O - no ketchup, M/M)

1/3 Fried Zucchini (zucchini, high carb breading, yukky oil)

1 Large Ice Tea, unsweetened








Day 4 Daily Totals - (1412 Cals; 111g F (71%F); 31g C; 8g Fib; 72g P; 23g Net Carbs)