Friday Five

I weighed in at a relative's house yesterday. I am down 1o lbs in two weeks! I am so proud of myself. I even turned down cheesecake yesterday! Even with people trying to convince me that a little bit wouldn't hurt me.

Five Frequently Asked Questions regarding ketosis:

1. What is Ketosis?
   
   
   
   Ketosis is a biological process whereby the body switch to primarily burning fats as a source of fuel. Ketosis occurs when body fats are broken down into ketones.
   
   

   Ketosis works by breaking the cycle of excessive insulin, which prevents a normal functioning body from converting fat tissue into fatty acids and ketones to be use as a source of energy.
   
2. Is Atkins Ketosis safe ?
   
   Atkins Ketosis without caloric restriction is safe and poses no danger to heart, kidney, blood or bone health. Some individual may experience bad breath as a side effect of Ketosis.
   
3. What are Ketones?
   
   Ketones are the by-products of burning fat. The more fat you burn the more ketones are release in your urine. Ketones in your urine is chemical proof that your body is burning fat.
   
4. How do I test for Ketones?
   
   Lypolysis testing strips are extremely convenient aid to measure ketones in the urine. Refer to the package labels for measurement of the level of ketosis.
   
5. How long does it takes to get into Ketosis?
   
   It takes two days for the body to get into ketosis as the body can only store a two day supply of glucose in the form of glycogen. Controlled carbohydrate intake while on atkins diet results in depletion of the body glycogen store.
   

click pic below to enlarge

Induction flu

I am thinking I am experiencing the Induction flu. I looked it up and I found out that this is normal and it is temporary. It is basically like I am withdrawing from sugars like an addict withdraws from drugs. It is actually a good sign that my body is reacting to this change in diet and I will feel better once I get acclimated to this way of eating.

At the beginning of induction phase, you will be withdrawing from sugar and caffeine. For these substances to leave your system, it may takes around 3 to 7 days. During this period, you may find that withdrawal from these substances causes you to have nausea, headaches, "brain fog" , diarrhea, and muscle cramps. This is also known as "induction flu." If you suffer from these symptoms take heart- they are very temporary. Soon, you will wake up fresher and more energetic than you’ve had in years, your moods will stabilize, and your hunger will disappear.

Atkins Revolution Wraps variation

makes 6 8-inch wraps

6 large eggs (3.6 )
3 ounces cream cheese, softened (3.0)
1 teaspoon onion powder (1.4)*
1 pinch salt (0)
1/4 teaspoon cream of tartar (0.6)
6 8-inch cake pans (the disposable aluminum ones are perfect for this)

Pre-heat oven to 300 degrees.
Butter the bottoms and lower 1/3 of the sides of the cake pans. Set aside.

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the wraps.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cake pans. Using the back of a large spoon or a spatula, evenly spread the batter in the pans.

Bake for 20-30 minutes in the middle rack of your oven or until golden brown. Cool completely. The wraps will be crisp when they finish baking. As they cool they will soften and will be easier to remove from the pans. Store in the refrigerator in an air tight container.

NOTE: If you use these wraps for sandwiches for work or school, do not fill them with anything really soggy, like tuna salad, until you are ready to eat it, because the wraps might get soggy while they are waiting for you to eat them.

Per 1 serving (1 wrap)
Total carbs: 2 grams
Fiber: 0 grams
Net Carbs: 2 grams
Cheese allowance: 0.5 oz

Atkins Revolution Rolls (substitute for sandwich buns)

3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)

Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside

Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.

To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.

Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the rolls.

Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.

Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.

*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.

Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz

Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired. Adjust your carb count if you do.

Doesn't this sound yummy?!!

I got this email from the blog a Veggie Venture and it had this amazingly yummy sounding side-dish that I just had to share here. It is even low carb! I am definitely going to get some feta cheese when I get groceries tomorrow so that I can give this a shot.

ROASTED ZUCCHINI with FETA

Hands-on time: 10 minutes
Time to table: 35 minutes
Serves 4

1 pound zucchini, cut into thirds lengthwise, then into sixths
2 green onions, cut into lengths
1 tablespoon olive oil
Salt & pepper to taste
1 ounce feta cheese

Preheat oven to 375F. Toss zucchini, onions, olive oil, salt and pepper and feta in a large bowl. Arrange in a baking container with room enough to spread evenly in a single layer. Roast for about 25 minutes, stirring after 10 and 15 minutes, until zucchini are cooked but still quite firm.

NUTRITION ESTIMATE
Per Serving: 71Cal; 3g Protein; 5g Tot Fat; 2g Sat Fat; 5g Carb; 1g Fiber; 98mg Sodium; 6mg Cholesterol; Weight Watchers 1 point

Atkins Fajitas

Ingredients:

• 1 pound flank steak, top sirloin steak, or skirt steak
• 1/4 teaspoon kosher salt
• 1/2 teaspoon chili powder
• 1/4 teaspoon freshly ground pepper
• 1/4 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 2 tablespoons fresh lime juice (1/2 lime)
• 1 tablespoon butter
• 1 leek, white and light-green parts only, cleaned and cut into strips (1 1/4 cups)
• 8 (8-inch) Atkins Bakery\xc2\x99 Tortillas Wrap
• 3 ounces jicama, peeled and cut into thin strips (1 cup)
• 1 cup shredded cabbage
• 1 cup coarsely chopped fresh cilantro leaves
• 1/2 cup PageLink(Verdemole) (optional)
• 1/4 cup low-carb green taco sauce (such as LaVictoria)
• 1/4 cup sour cream
• 2 limes, cut into wedges

Directions:

Place steak in a large container. In a small bowl, combine chili powder, salt, pepper, cumin, garlic powder and onion powder. Rub thoroughly over both sides of steak.Sprinkle lime juice over top, cover and marinate in the refrigerator 1 1/2 hours.

Meanwhile, in a medium skillet, melt butter over medium heat. Add leeks, and cook, stirring occasionally, until wilted but not brown, 6 to 8 minutes. Remove from heat; set aside.

Preheat grill or broiler*.

Remove steak from refrigerator, and let stand at room temperature 1/2 hour before grilling. Grill steak: for medium-rare, until an instant-read meat thermometer registers 130F when inserted into thickest part of steak, 3 to 4 minutes per side; for medium, until an instant-read meat thermometer registers 150F when inserted into thickest part of steak, 4 to 5 minutes per side; for well-done, until an instant-read meat thermometer registers 160F when inserted into thickest part of steak, 5 to 6 minutes per side. Transfer to a platter, and let stand while preparing tortillas.

Place tortillas on grill or in a lightly oiled, heated skillet, and cook 15 seconds per side. Wrap in aluminum foil to keep warm.

With a sharp knife, thinly slice meat across the grain. Arrange on a serving platter, and surround with leeks, jicama, cabbage and cilantro. Add taco sauce, sour cream and limes on the side.

To serve, let everyone make their own fajita as theyd like. Add 1 tablespoon Verdemole to each, if using (dont forget to add in the extra carbs!). Roll up, and enjoy.

Nutritional Information

Per Serving:

Net Carbs: 17.5 grams

Fiber: 10.5 grams

Protein: 18.0 grams

Fat: 9.5 grams

Calories: 401

Recipe Information:Makes: 4 servings

Prep Time: 0:25:00

Marinate Time: 0:00:00

Cook Time: 0:35:00

Cool Time: 1:30:00

ATKINS 10 TIPS FOR SUCCESS

No matter where you start the program, you’ll want to remember these ten tips for success. They’ll help you stay on track, no matter what phase you’re in.

1. Understand what you’re eating.

Atkins is about eating right. But to eat right, you need to know what you’re eating. Atkins makes you a nutrition expert – you’ll learn which foods your body needs to lose or maintain weight, how to easily reduce carbs and sugar in your diet, what that label really says and more.

Start by:

• Reading the Acceptable Foods List for Phase 1, Phase 2 and Phase 3. That’s your very delicious cheat sheet.
• Understand Net Carbs
• Use the handy Carb Counter in combination with the Acceptable Foods Lists and easily keep track of your Net Carbs

2. Be sensible, not obsessive, about portions.

We don’t make you count calories – we just ask you to use a little common sense. You probably could guess that too many calories will slow down your weight loss, but here’s a surprise – too few will slow down your metabolism. Start with these recommendations as a minimum and adjust based on your results.

Calorie Recommendations:*

• Women should shoot for a range of 1500 - 1800 calories a day
• Men should shoot for a range of 1800 - 2000 calories per day

* Calorie recommendations vary depending on your size, gender, age and metabolism.

3. Eat regularly. That’s right, no starvation.

Regardless of the phase, you should be eating three regular-sized meals with two snacks every day.

4. Enjoy sensible snacks, even on-the-go.

Don’t worry, “snack” is a good word on Atkins – we’ll show you how to stay satisfied between meals and of course, you can enjoy Atkins bars and shakes from day one.

5. Enjoy eating – at home, at a restaurant, wherever.

Other diets inflict a fear of eating. Many require you to eat predetermined expensive, pre-packaged meals. Not Atkins. We’ll teach you how to choose the right foods, at home, in a restaurant, on vacation, anywhere. You’ll make the right choices and stay on track.

6. Drink more water.

It’s really true – more water encourages your body to let go of water weight – plus it’s just plain healthy, so drink at least eight glasses a day.

7. Remember your supplements.

Take a daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron. Take your Omega 3’s and 6’s every day and a fiber supplement if necessary.

8. Up your activity.

Of course, there are lots of benefits to activity/exercise, but in the case of Atkins, we believe more activity means better results, and getting to your goal, faster.

9. Let family and friends support you.

You know they want you to reach your goals. So talk it up, let the important people in your life know how you’re doing and feeling. And if you need some encouragement, don’t beat around the bush – just ask.

10. Track your weight loss success and your health success.

It’s a great idea to visit your healthcare professional and get a check up before you start Atkins – and a follow-up when you reach your goal weight. You might just be amazed at how much healthier you’ve gotten.

Okay, ready for the details?

Phase 3: Pre-Maintenance – Acceptable Foods List

You should be saying “Wow.” And if you’re not, we’ll say it for you. Wow, you’ve made it to Phase 3 and you know what that means – you’ve almost reached your goal. Now it’s time to slow your weight loss and find your ACE, Atkins Carbohydrate Equilibrium. And we have a great way to do it – more variety. Pair these foods, including some whole grains, with the Acceptable Foods lists from Phase 1 and 2 for your total variety eating plan.

In Pre-Maintenance, you add 10 daily Net Carbs per week – The Power of 10 makes it easy. These foods, in these portion sizes, all equal about 10 grams of Net Carbs – remember, total carbs minus fiber.

Have fun. We know you will.

The Power of 10

Starchy Vegetables*	Serving Size	Net Carbs
Acorn Squash	½ cup	10.0
Carrots	¾ cup	10.2
White Potatoes	½ cup	13.9
Yams	½ cooked	9.6

Legumes*	Serving Size	Net Carbs
Black Beans	½ cup	12.9
Chickpeas	½ cup	16.2
Great Northern Beans	½ cup	12.5
Kidney Beans	½ cup	11.6
Lentils	½ cup	12.1
Lima Beans	½ cup	14.2
Navy Beans	½ cup	18.1
Pinto Beans	½ cup	11.0

Fruit	Serving Size	Net Carbs
Apple	½ of whole	8.7
Banana	1 small	21.2
Cherries	¼ cup	4.2
Grapefruit	½ of whole	7.9
Grapes	¼ cup	7.1
Guava	1 medium	5.8
Kiwi	1	8.7
Mango	¼ cup	6.3
Peach	1 whole	8.9
Plum	1 whole	7.6
Watermelon	½ cup	5.2

Grains*	Serving Size	Net Carbs
Oatmeal	½ cup	10.6
Pasta (whole wheat)	¼ cup	8.3
Rice (brown)	¼ cup	10.3

* All figures reflect if the vegetable, legume, or grain is cooked.

Phase 2: Ongoing Weight Loss - Acceptable Foods List

Welcome to freedom, variety and Ongoing Weight Loss. Combine this list with all the options from Phase I and you’ve got a broader selection of foods to choose from. So enjoy, keep your eye on the end goal and welcome to Phase 2.

During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices that help even busy people stay on track.

The Power of Five

In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus fiber).

Dairy	Serving Size	Net Carbs
Cottage cheese 1%	¾ cup	4.7
Heavy cream	¾ cup	4.8
Mozzarella cheese	5 ounces	3.0
Ricotta cheese	¾ cup	5.7
Ricotta cheese	¾ cup	5.7

Nuts and Seeds	Serving Size	Net Carbs
Almonds	30 nuts	5.2
Brazil nuts	10 nuts	4.0
Cashews	9 nuts	4.4
Hulled sunflower seeds	6 tablespoons	5.0
Macadamias	12 nuts	4.0
Pecans	10 halves	3.0
Pistachios	50 nuts	5.0
Walnuts	14 nuts	5.0

Fruits	Serving Size	Net Carbs
Blueberries (fresh)	¼ cup	5.1
Cantaloupe or honeydew	¼ cup	3.5
Raspberries (fresh)	¼ cup	3.6
Strawberries (fresh)	¼ cup	2.6

Juices	Serving Size	Net Carbs
Lemon juice	¼ cup	5.2
Lime juice	¼ cup	5.6
Tomato juice	¼ cup	4.9

Convenience Foods

Many of the foods listed above are available conveniently packaged to go at the market or convenience store – feel free to grab and go – just note the serving size, and subtract fiber from total carbs to get Net Carbs.

And remember, Atkins bars and shakes are super convenient too, And every single flavor is allowed in Phase 2. So be busy, be happy and be well fed.

ATKINS PHASE 1: INDUCTION - ACCEPTABLE FOODS LIST

Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are getting your 12 to 15 net carbs in vegetables as well.

All fish including:

• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout

All fowl including:

• Cornish Hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey

All shellfish including:

• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison

*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of 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 them off with feta cheese or add spices like basil and oregano.

All Eggs including:

• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per once. 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.

Cheese including:

Type	Serving Size	Net Carbs
Blue cheeses	1 oz	0.7
Cheddar	½ cup	0.0
Cow, sheep and goat	1 oz	0.3
Cream cheese	1 oz	0.8
Feta	1 oz	1.2
Gouda	1 oz	0.6
Mozzarella	1 oz	0.6
Parmesan	1 tbs	0.2
Swiss	1 oz	1.0

Vegetables:

You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.

1 cup is equal to approximately the size of a baseball

Vegetable	Serving Size/Prep	Net Carbs
Alfalfa sprouts	1 cup/raw	0.4
Argula	½ cup/raw	0.2
Bok choy	1 cup/raw	0.8
Celery	1 stalk	0.8
Chicory Greens	½ cup/raw	0.6
Chives	1 tablespoon	0.1
Cucumber	½ cup	1.0
Daikon	½ cup	1.0
Endive	½ cup	0.0
Escarole	½ cup	0.0
Fennel	1 cup	3.6
Jicama	½ cup	2.5
Lettuce Iceberg	½ cup	0.1
Mushrooms	½ cup	1.2
Parsley	1 tablespoon	0.1
Peppers	½ cup/raw	2.3
Radicchio	½ cup/raw	0.7
Radishes	10/raw	0.9
Romaine lettuce	½ cup	0.2

The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.

Vegetable	Serving Size/ Prep	Net Carbs
Artichoke	¼ of medium/boiled	4.0
Asparagus	6 spears/boiled	2.4
Artichoke hearts	1 canned in water	1.0
Avocadoes	1 whole/raw	3.5
Bamboo shoots	1 cup/boiled	1.1
Broccoli boiled	½ cup	1.6
Broccoli raw	½ cup	1.0
Broccoli rabe	1 ounce	1.3
Broccoflower	½ cup	1.4
Brussels sprouts	¼ cup boiled	2.4
Cabbage	½ cup boiled or raw	2.0
Cauliflower	½ cup boiled or raw	1.0
Chard	½ cup swiss/boiled	1.8
Collard greens	½ cup boiled	4.2
Eggplant	½ cup boiled/raw	1.8
Hearts of palm	1 heart	0.7
Kale	½ cup	2.4
Kohlrabi	½ cup	4.6
Leeks	¼ cup boiled	1.7
Okra	½ cup boiled/raw	2.4
Olives green	5	2.5
Olives black	5	0.7
Onion	¼ cup raw	2.8
Pumpkin	¼ cup boiled	2.4
Rhubarb	½ cup unsweetened	1.7
Sauerkraut	½ cup canned/drained	1.2
Peas	½ cup edible podded	3.4
Spaghetti squash	½ cup boiled	2.0
Spinach	½ cup raw	0.2
Summer squash	½ cup boiled	2.0
Tomato	1 raw	4.3
Turnips	½ cup boiled	2.2
Water chestnuts	½ cup canned	6.9
Zucchini	½ cup sautéed	2.0

Salad Garnishes
Crumbled bacon	3 slices	0.0
Diced hard-boiled egg	1 egg	0.0
Grated cheeses	(see above carb counts)
Herbs and Spices (make sure they contain no added sugar)
Basil	1 tbs	0.0
Cayenne pepper	1 tbs	0.0
Cilantro	1 tbs	0.0
Dill	1 tbs	0.0
Garlic	1 clove	0.9
Ginger	1 tbs sliced root	0.8
Oregano	1 tbs	0.0
Pepper	1 tbs	0.0
Rosemary	1 tbs	0.0
Sage	1 tbs	0.0
Tarragon	1 tbs	0.0
Sautéed mushrooms	½ cup	1.0
Sour cream	2 tbs	1.2
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)
Blue Cheese	2 tbs	2.3
Caesar	2 tbs	0.5
Italian	2 tbs	3.0
Lemon juice	2 tbs	2.8
Oil and vinegar	2 tbs	1.0
Ranch	2 tbs	1.4

Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.

• Butter
• Mayonnaise – make sure there is no added sugar
• Olive oil
• Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the best oil to use is olive oil.
  • Canola
  • Walnut
  • Soybean*
  • Grape seed
  • Sesame
  • Sunflower*
  • Safflower

*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.

Artificial Sweeteners

• Splenda – one packet equals 1 carb

Beverages

• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda - be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including...
  • Filtered water
  • Mineral water
  • Spring water
  • Tap 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 that habit during the induction phase.

Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.

The Rules of The Original Atkins Diet

The Rules of The Original Atkins Diet

Some Basic Rules
1. Don’t count calories
2. Eat as much of the allowed foods as you need to avoid hunger.
3. Don’t eat when you are not hungry.
4. Don’t feel you must finish everything on your plate just because it is there.
5. Drink as much water or calorie free beverages as thirst requires. Don’t restrict fluids… but it is not necessary to force them either.
6. Frequent small meals are preferable.
7. If weakness results from rapid weight loss, you may need salt.
8. Everyday take a high-strength multivitamin pill.
9. Read the labels on "low-calorie" drinks, syrups, desserts,. Only those with no carbohydrate content are allowed.
Please Read The Book For All The Details.