NY2ATL *
on 9/15/10 10:56 pm, edited 9/15/10 11:32 pm

Good Morning LC'ers!
I've been away awhile..but I'm back!!
I will be posting a Low Carb Support thread 2-3 times a week..
Reading this thread is a personal choice, and totally optional!! LOL..
I am not advocating LC for all banders..I'm just offering my knowledge, experience, and support to anyone out there that feels they may have issues with sugar and high carb foods..
This thread is for those people that when they're eating high carbs and sugar have a difficult time staying on track..those that want to stop the cravings, hunger and bingeing behaviors that many of us with sugar sensitivity experience..
The only way to stop the sugar/cravings/binge cycle is to cut the sugar out of your life..
Initially it's a hard thing to do..
But once you make it through the detox you'll be amazed how easy it is to stay away from sugar and high carb foods..and you'll be amazed at how much easier it is to lose your excess weight..
Today I'm going to post information on Phase One Low Carb..this is where we begin..
This Phase will detox you off sugar and high carbs, and by following the guidelines you will learn a different way of eating that can change your weight, your behavior, your health and your life...
I will post Phases 2, 3 and 4 next week...
If you suspect high carb foods may be an issue for you and you want to look into low carb living....or if you know for a fact you have an issue with these foods but have "fallen off the wagon" so to speak..
Phase One is where you need to be..

**For more detailed information on low carb living please check out:
www.atkins.com**

We're all here for the same reason..we want to lose weight!
I'm here to help any way I can...
Have a good day.

HOW TO START INDUCTION

Are you ready to reach your goals once and for all? Ready to lose weight, feel fantastic and really enjoy life?

Well, let’s get going.

WHAT YOU’LL EAT IN THIS PHASE:

You’ll satisfy your appetite with delicious and healthy foods, starting with protein – chicken, turkey, beef, fish, shellfish, pork, veal, eggs, and a variety of vegetable proteins.
You’ll enjoy natural fats – olive oil, canola oil, butter, avocado and more.
You’ll eat leafy greens and other low-carb vegetables – we call them foundation vegetables. Salad greens and non-starchy vegetables should make up about 12 to 15 grams of your daily 20 grams of Net Carbs.

As part of your carb intake, you can have the following – every day:

Up to 4 ounces of hard or aged cheese.
10 to 20 olives - they make a great quick snack.
Half of an avocado.
An ounce of sour cream or 2 to 3 tablespoons of unsweetened cream in your coffee.
Up to 3 tablespoons of lemon or lime juice.

Be sure to count the grams of Net Carbs on any of the above as part of your daily 20 grams. * A note about artificial sweeteners: You can use sucralose or saccharin as a sweeter. Or try stevia, which is all natural and derived from an herbal plant.. Just be sure to count each packet as 1 gram of Net Carbs due to the fillers manufacturers add to keep the powder from clumping. You may also drink diet beverages and eat sugar-free gelatin that contain these sweeteners. It is important that you limit your intake of artificial sweeteners to no more than three packets a day. .

WHAT YOU’LL AVOID DURING THIS PHASE:

Added sugars.
Starchy vegetables such as potatoes, yams, corn and winter squash,
Bread, pasta and grains
Trans fats (hydrogenated or partially hydrogenated vegetable oils),
Whole, reduced-fat or skim milk,
Fruit, except for avocados, tomatoes and olives. Yep, they’re all fruits. And rhubarb is actually a vegetable—and one you can eat in this phase.
Nuts, seeds and their butters,
Foods that combine protein and carbs, such as, lentils, chickpeas (garbanzo beans), kidney beans and other legumes.

Stay away from foods with higher levels of carbs—they aren't acceptable for Induction, but we’ll show you how to add back most of them in later phases, while continuing to lose or maintain your weight.
PLAN YOUR MEALS AHEAD OF TIME FOR NO-HASSLE SUCCESS.
When you know what you’re eating ahead of time, you’ll do so much better.

What You Can Eat in this Phase

Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of 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

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:

Deviled
Fried
Hard-boiled
Omelets
Poached
Scrambled
Soft-boiled

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. Cheese including:

Type	Serving Size	Grams of 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 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. Measure the following salad vegetables raw.

Vegetable	Serving Size/Prep	grams of 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
Iceberg lettuce	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 in carbs 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 of net carbs. Unless otherwise noted, measure these veggies after you cook them.

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

Salad Garnishes
Crumbled bacon	3 slices	0.0
Hard-boiled egg	1 egg	0.0
Grated cheeses	(see above carb counts)
Sautéed mushrooms	½ cup	1.0
Sour cream	2 tbs	1.2
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
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
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 There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Butter
Mayonnaise – make sure it has no added sugar
Olive oil
Vegetable oils – Those labeled “cold pressed" or “expeller pressed" are especially good and olive oil is one of the best.
- Canola*
- Walnut
- Soybean*
- Grape seed*
- Sesame
- Sunflower*
- Safflower*

*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. Artificial Sweeteners

Splenda – one packet equals 1 gram of net carbs

Beverages

Clear broth/ bouillon (make sure it has no sugars added)
Cream, heavy or light.
Decaffeinated or regular coffee and tea*
Herb tea (without added barley or fruit sugar added)
Water – at least eight 8-ounce glasses per day including...
- Filtered water
- Mineral water
- Spring water
- Tap water

* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia.
If you are truly addicted to caffeine, it's best to break the habit during the Induction. Alcohol: Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer,
you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.

For Low Carb Recipes:
www.obesityhelp.com/group/LCRECIPES/discussion/

whithark
on 9/15/10 11:02 pm - Bristol, RI

Lap Band on 08/03/10

I'm looking forward to these posts! Thanks for taking the time to share the info!

Jaime

NY2ATL *
on 9/15/10 11:51 pm

Lap Band on 10/23/09

You're very welcome!

For Low Carb Recipes:
www.obesityhelp.com/group/LCRECIPES/discussion/

hockeychk
on 9/16/10 12:11 am - PA

REALIZE Band on 09/13/10

NY2ATL,
Awesome guidelines!
Unfortunetely, I'm only 3 days post and can't enjoy any of these wonderful foods. Would you be able to re-post these in a couple of weeks? There's quite a few of us that had surgery on Monday and I know they would love to follow this as well.
Thanks

NY2ATL *
on 9/16/10 12:16 am

Lap Band on 10/23/09

Of course!

For Low Carb Recipes:
www.obesityhelp.com/group/LCRECIPES/discussion/

RiverSD
on 9/16/10 12:34 am - Sioux Falls, SD

Lap Band on 09/23/10

I love this!! Thank you so much for posting it, I have surgery a week from today. It could be a while before I'm able to institute any of these changes, but I printed out your post and will stick it up on my fridge for ease in following!

kellyodoran
on 9/16/10 2:38 am, edited 9/16/10 2:38 am - Porterville, CA

Well, I am on my third day of induction.
I have had one fill and finally on solid food. This morning I had one small beef patty, a fried egg, and some cheddar on top. (59 grams of protein, and 2 carbs) I must say I'm so happy to be eating meat again, I'm almost euphoric!
This is probably the first time in my life to be able to eat one thing for breakfast and not think about food the whole day. What a glorious feeling!
Thanks for being a low-carber and a bandster
~Kelly~

DallasGirl29
on 9/16/10 5:18 am

Lap Band on 05/10/10

I love reading your posts, I too have to strictly watch my carbs or I easily overeat. This guideline will help greatly
Thank you

Hislady
on 9/16/10 5:49 am - Vancouver, WA

Lap Band on 10/19/07

I knew LC worked having tried it years ago but just kept succumbing to the evil carbs. I started induction about 3-4 weeks ago and have dropped 4 lbs. I haven't had much luck with the band because I can barely move much less exercise and was already eating 1000 calories or less a day pre band. Since starting induction I've joined the Atkins web site (soooo informative) and have found it fairly easy to stay under 20 carbs a day PLUS feel full most of the day. The combination of LC and the band seems to be working so I'm keeping my fingers crossed. To all you naysayers I say it DOES work if you are carb sensitive like myself and many others.

NY2ATL *
on 9/16/10 7:39 am

Lap Band on 10/23/09

I'm happy to help and it's nice to see others benefit from low carb if they can..it made all the difference in my life..I never would have been able to lose without it..

For Low Carb Recipes:
www.obesityhelp.com/group/LCRECIPES/discussion/

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