Atkins induction foods only

(Jane Srygley) #1

I have been struggling a lot with my diet. I know that I can eat certain keto friendly foods to excess, so I’ve been trying to be moderate, trying to count calories most days… and just not doing well. I keep seeing people say that you should “eat to satiety,” but yesterday I ate 4 keto “bread” rolls and would have eaten a lot more. I’ve also eaten a lot of erythritol-sweetened protein bars and fat bombs way past satiety, so I don’t find any of that stuff safe for me to be eating right now while I’m trying to get my appetite under control.

I downloaded the Atkins New Diet Revolution for free. This one is from 1992. I went on Atkins for the first time when I was 13yo in 1976… Actually I may have started even younger as now I remember junior high school lunches being balogna and cheese! I remember being a kid and counting up carb grams.

I think that maybe if I follow the recommendations of the old-fashioned Atkins Induction (all the animal protein I want, 3 eggs per day, 4 oz cheese, 2 cups lettuce and 1 cup of a slightly more higher carb veggie plus all the fat I want or need but no dairy or nuts), I may actually be able to reset my appetite like I hear so many people say is possible. I know that the newer versions of Atkins allow the Atkins trademark protein bars etc. but I’m ignoring that as I know they would be an immediate issue for me.

Any thoughts? Anyone else tried this?

(Polly) #2

I think that sounds like a very good plan.

As a rule, I try to just eat real food, and if my Grandmother would not have recognised it as food I do not regard it as food.

Getting away from all artificial sweeteners and avoiding industrially produced processed food has worked well for me.

I also have to avoid nuts and anything with nuts in it as they are so moreish. Nothing to do with hunger.

I hope your Atkins induction goes well. This is my Atkins list Is yours the same?

(Raj Seth) #3

That seems like a lot of processed food.
While it is easy to say, and not so easy to do - can you up your share of real whole food - meat, cheese, leafy veggies - and reduce the packaged bars, “breads” etc.?

(Jane Srygley) #4

Mine is similar but thanks for the link! I just noticed this at the bottom: “If you have decided to stay in Induction longer than 2 weeks, you may swap out 3g NC of other foundation vegetables for 3g NC of nuts or seeds. Do not let your Foundation Vegetable levels drop below 12g NC.”

That is so reasonable! I like your description of nuts as “more-ish” OMG no kidding! I just don’t find them at all satisfying or filling, quite frankly, and I think eating them is getting in the way of my ability to naturally adjust my appetite on keto. It makes sense to limit nuts/seeds to 3g NC per day if I’m going to eat them at all, but if I decide to let them back in, it won’t be until I’ve gotten comfortable with the initial induction phase… and something tells me this will take longer than 2 weeks!

#5

Try avoiding processed keto foods and keto replacement foods…from my experience and many others, these can really start setting you up for failure. As long as I eat regular, plain, normal food, my satiety signal works great; however, once I start adding replacement foods, I can very easily eat more than I should.

(Jane Srygley) #6

That’s the whole idea! I’m actually intending to eliminate all processed food for right now until my appetite adjusts. None of that stuff is safe for me to eat.

(hottie turned hag) #7

Artificial sweeteners can be really problematic for some -not all- folks. Triggering cravings, spiking insulin. I avoid.
Nuts I can overeat very easily. Ditto sunflower seeds. Berries. Avoid.
I keep it very simple, for sure my satiety “signal” is messed with from cheese, I learned this when I went carnivore from March-2 weeks ago.

My point is you must identify what may be triggering that “more, more more” feeling. If I have bacon, or a steak, I don’t crave more but if I eat mozzarella I def crave more.
Triggers vary for each individual. I’d suggest eating heavy on the meat and low on everything else, while you identify triggers.

(Jane) #8

As is the plan with processed foods - they spend all their R&D money on developing foods that hit the pleasure centers in your brain and bypass satiety signals so they can sell more food and increase profits. Keto food is no exception. It may not hit them quite as hard, but your brain is having withdrawals and will react to them in a similar manner.

(Hyperbole- best thing in the universe!) #9

You might also search online for Dr Westman’s page 4. He learned from Dr Adkins so I wouldn’t be surprised if it is a similar list.

Some people can tolerate the extra goodies and it helps them not feel deprived. But keeping it simple with only whole real foods will get you there faster with fewer problems.

(Brian) #10

I agree with those suggesting eating real food. Steak, fish, chicken, eggs, the real thing. Some low carb veg if you want. If you’re ok with full fat dairy and cheese, fine. A few nuts like pecans or macadamia nuts might be ok but are easy to overdo. Focus on those kinds of things and if you do keto rolls or sweets, make them condiments, not food groups.

(Jane) #11

I think your plan is sound. Until you get you get your tendency to overeat under control - even keto foods - you will struggle. Usually this happens on its own as insulin responses drop and the body adjusts to eating its own fat, but some people need to take extra measures like you are doing.

I’m a 70’s Atkins disciple myself and in fact just went back to it in after Thanksgiving 2017 because I know it works - hadn’t heard of keto yet.

My problem with Atkins is I got so tired of meat, cheese and eggs and would eventually go back to eating carbs. I was still limiting fats because well… that’s what we were brainwashed into believing. Adding the fats back in generous amounts was the key for me to be able to sustain this WOE long term. That - and the food porn thread with all the delicious meal ideas!

I tend to get in a rut and eat the same things all the time because it is convenient. Not this time around.

Good luck in your journey!

#12

Yup, totally agree…

(Ethan) #13

My suggestion is to make it as EASY/SIMPLE as possible for you. Don’t go with any fake foods or bars. Just eat eggs and meat. If you want veggies, eat lettuce, spinach, kale, or broccoli. You don’t need vegetables, but eat them if you want. I’d initially avoid the cheese and nuts while you are keeping this simple. Have some fish, too.

(bulkbiker) #14

If you are trying to get rid of addictive issues why not try a month of pure carnivore? The ultimate elimination diet.

(Jane Srygley) #15

I seriously considered that, but Rhonda Patrick (scientist who studies aging and nutrition among other things) raised concerns for me that this could negatively affect my gut biome, so I decided against it.

(bulkbiker) #16

I doubt a month would do much harm…? I’m 12 months in and still here…
I think Rhonda may have been a bit wrong on that one…

(Carl Keller) #17

This is exactly how I approach eating. I feature a fatty protein and add a cup or two of buttered vegetables or the occasional salad. I also eat a lot of eggs and on some days I don’t even bother with the vegetables. Eating like this is easy, effective and satiating.

(Full Metal KETO AF) #18

I agree Sandy, something like a keto bread roll is meant to accentuate a normal meat veg type meal. Just because something is low carb enough to be considered fitting into a KETO WOE you shouldn’t make a whole meal of them. They are meant to have now and then if you’re missing the real thing I believe and that’s for KETO treats too. Very occasionally for me, mostly if I feel bored, creative and have time to play in the kitchen or for a holiday now and then. :cowboy_hat_face:

(Full Metal KETO AF) #19

For you @BlueViolet

:cheese: :pill: :cheese: :pill: :scream:!

:cowboy_hat_face:

(hottie turned hag) #20

@David_Stilley HA acts on dopamine receptors; no wonder :smiley:
I’m a lifelong teetotaler so mine are not used to being stimulated much lmaooo
:cheese: