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colette_heimowitz's Blog
Move Over Bacon, Here’s the Scoop on Veggies

I have the chance to talk to people every day about Atkins, and I always find it interesting that there is still the misperception that all you eat on Atkins is bacon, eggs, heavy cream and beef. Nothing could be farther from the truth—when you follow Atkins, you may be surprised to find yourself eating more veggies than you ever did before. In Phase One (Induction), you eat 20 grams of net carbs each day, with most of them (12 to 15 grams of net carbs) coming straight from veggies. Initially you’ll be eating primarily what we call foundation veggies, which have a lower carb content and often a higher fiber count than the starchy veggies higher up the Carb Ladder.

If you’re the kind of person who likes to track every detail, you can keep track of your daily net carb intake in a journal, or you can enter your daily food into fitday.com, which is a free online food and fitness dairy. Enter the food, and fitday will do the math, telling you percentages of protein, fat and carbohydrate, calories and even nutritional content. If journaling and tracking is not your style, you can still succeed by using the cup method (see the ideas below).

If you want to eat your vegetables as part of your three daily meals, you might try getting 4 veggie net carbs with breakfast, 5.5 veggie net carbs with lunch and 5.5 veggie net carbs with dinner.  If you want to keep it fairly simple, without having to make a lot of fancy recipes, here are some examples of what that might look like:

Breakfast ideas:
    
Sautee ¼ cup chopped broccoli and ¼ cup chopped onion in 1 Tbsp. real butter.  Then add 2 beaten eggs to the pan.  Stir over medium-high heat until the eggs are set.  If you like, sprinkle 2 Tbsp. shredded cheddar cheese over the eggs in the last 30 seconds of cooking.  5 total net carbs, with 4 of them coming from veggies.

Here are some other combinations of veggies that you can easily add to an egg scramble or omelet that will total 4 net veggie carbs:  ¾ cup chopped tomato and ¾ cup chopped spinach, ¼ cup chopped onion and ½ cup chopped mushrooms.

For a breakfast on the run, grab a couple of hard-boiled eggs, a slice of real cheese, and one of the following raw veggies to crunch in the car:  1-3/4 cup chopped cucumber, 1 cup string beans (green beans), 1-1/2 cups chopped cauliflower, 1 cup chopped green pepper.

Lunch ideas:
       
Salad is a good way to get in your veggies!  Start with 2-1/2 cups shredded romaine lettuce and add any of the following for a total (including the lettuce) of 5.5 veggie net carbs:  2 cups chopped cucumber, ¾ cup chopped jicama, 2-1/2 cups sliced mushrooms, 1 cup chopped green peppers, ¾ cup chopped red peppers, 2 cups sliced radishes, 1 cup chopped broccoli, 1-1/2 cups chopped cauliflower, ¾ cup chopped tomatoes, 1-1/2 cups sliced yellow squash.  (If you want more than one added veggie in your salad, use half the measurement of one veggie, combined with half the measurement of another, like ½ cup green peppers and 1 cup chopped cucumber.) Plus, you can add 4 to 6 ounces sugar-free salad dressing

Of course, if you don’t like salad, you can just eat raw or cooked veggies, and use the following dinner ideas:

Dinner Ideas:
     
You can have another salad at dinner, or eat cooked vegetables.  Add butter or even mayonnaise to hot cooked veggies. Here are some more examples for measuring and tracking raw and cooked vegetables:

         How many cups of sliced raw veggies equal 5 net carbs?
       
•        1 avocado = 4
•        8 marinated artichoke hearts = 4
•        2 cup broccoli, raw = 4
•        1 cup cauliflower, raw = 3
•        1 cup jicama = 5
•        12 black olives = 2
•        12 radishes = 1

How many cups of sliced raw veggies equal 2 net carbs?
      
•        1 cup cucumber = 2
•        ¼ red pepper = 1.5
•        5 cherry tomatoes = 2.2
•        1 cup broccoli, raw = 2
•        1 cup cauliflower, raw = 3
•        1/2 cup jicama = 2.5
•        12 radishes = 1
•        2 stalks of celery = 2
 
How many cups of cooked vegetables would equal 5 net carbs?
      
•        1 cup green beans = 6
•        1.5 cup cooked broccoli = 4.5
•        1.5 cup green cabbage = 4.5
•        12 spears asparagus = 5
•        1.5 cup eggplant = 4.5
•        1 cup kale = 5
•        1/2 cup button mushrooms = 5
•        1.5 cup zucchini = 4.5
•        1/2 cup spaghetti squash = 4      
 
How many cups of cooked vegetables equal 2 net carbs?
       
•        1/2 cup green beans = 3
•        1 cup cooked broccoli = 3
•        1 cup green cabbage = 3
•        6 spears asparagus = 2.5
•        1 cup eggplant = 3
•        1/2 cup kale = 2.5
•        1/4 cup button mushrooms = 2.5
•        1 cup zucchini = 3
•        1/4 cup spaghetti squash = 2

Published Wednesday, March 12, 2014 07:44 PM by colette_heimowitz
Filed Under: Induction, Weight Loss, Nutrition, Personal observations & lessons learned
Comments
donita85 said:
Thanks for sharing. I found this very helpful .
March 12, 2014 08:06 PM EST
Eggbert22 said:
This will be very usefull for menu planning. I've printed a copy to keep in my pocket book so I have it at the grocery store with me.
March 12, 2014 08:14 PM EST
Cdavis041229 said:
Thank you! VERY helpful
March 12, 2014 11:24 PM EST
RhapsodyChild said:
My breakfast often consist of 2 scrambled eggs cooked in real butter w/ 1 cup chd spinach and sh. ch cheese, 2 pieces bacon and a few slices of tomato on the side (sprinkled with sea salt) --I love it and it gives me a good start to my day. I also often have a large garden salad with grilled chicken on top for lunch, yummy.
March 14, 2014 12:52 AM EST
Tdishion said:
These are great. On the induction phase, how long before I should notice weight loss? I'm starting Day 4 and haven't lost anything yet. I'm following to a T but I have an injured knee so at this point am not getting exercise.
March 15, 2014 11:33 AM EST
Maggiemae21 said:
I am an Atkins advocate since the 70's when I first entered the weight loss arena! Atkins offers the easiest, most satisfying approach to a life long eating style! I should know, I've tried them all. Last March, 2013 after graduating from law classes and gaining much unwanted weight; I called on my old buddy Atkins to help me. Within 6 months I had lost 35 lbs and was in size 2-4 pants! Woo hoo!! I had wanted to drop 25, but I didn't complain about 35. Along the way, I discovered a tasty treat with net carb count of 5! I had to read the box three times, unbelievable! Eskimo Pie by Nestle (on a stick) gives the total carbs, fiber content, and sugar alcohol. And it tastes amazing!!
March 17, 2014 12:36 PM EST
Maggiemae21 said:
The best measure of Atkins turning your body into a fat-burning machine is to measure ketone bodies in your urine. Purchase ketone test strips at a pharmacy, measure once a day and the color on the strip will tell you of your progress. Only weigh yourself once a week and also take your measurements, that us where you will see the biggest loss. Besides becoming more energetic, feeling super, and blushing as the compliments pour in on how great you look, have you changed your make-up, hair??
March 17, 2014 12:45 PM EST
Hinda Esther said:
Can someone who knows answer a few questions. I am a Type 1 diabetic on an insulin pump. I am finishing up my 2nd day on Atkins. I lost 1 1/2 pounds (my sister wanted me to weigh myself after one day!!). Since my insulin pump gives me a dose of insulin every hour, and my sugars have registered between 69 and 90 in the last two days, is it okay to go into ketosis? I always thought that would be bad for me. I want to sleep going as I have not been hungry at all and I adjusted by .5 my hourly background insulin (basal) I made cheesecake, roast eggplant for the week ahead. Thanks for your help.
March 30, 2014 08:01 PM EST
colette_heimowitz said:
Hello Hinda. Welcome to Atkins way of eating. Since your sugar reading are between 60 and 90 it is fine to go into ketosis. Ketosis is simply the by product of fat burning, a natural benign dietary process. Diabetics are warned against keto-acidosis which is only a risk when blood sugars are chronically high, in alcoholics, or when there is liver damage. Ketones will not accumulate as long as blood sugars are normal. Atkins way of eating will lower blood sugars to the point that you will need less insulin. be sure to work closely with your doc to adjust dose of insulin accordingly. Your blood sugar will be much improved. Your triglycerides will also see an improvement, as well as your whole lipid profile which will lower your risk of heart disease. Let the improvements in your health profile be your goal as well as weight loss .
March 31, 2014 12:17 PM EST
upward said:
Hello Colette, When I tell people I'm on Atkins, I say "I'm on the most limited carbohydrate phase, and I eat 5 cups of veggies a day! - more than most people eat daily." I then say "I don't know why people think the Atkins diet is high protein - it's really not, but is adequate protein in amount." I then tell people that I'm eating healther than I have ever before - I eat a non-gmo, organic (that includes protein sources), omega 3 (chia, flax seeds) diet. I eat much healthier than the average person. I eat the healthiest types of greens, and learn so much about nutrition. Sometimes I think the public wants to put down good things, to make themselves feel better by comparison. I love Atkins!
March 31, 2014 12:39 PM EST
bestisnana@gmail.com said:
I am new to this diet. I have been on almost every diet out there including the old Atkins. I did lose weight with that but I use to get headaches after a month in so I stopped. Anyway I gained the weight back, but the headaches stopped. I am now 325 lbs. I have been bigger and smaller. But, I am now older and find I am uncomfortable just being me. I want and need to lose weight. Just to be healthier. I have hip and knee issues so I do walk but very limited due to pain. I was wondering if walking 5 and 10 minutes a couple times a day, instead of a long walk all at once. Will this work as excersize until I get past the limits? Wish me prayers and success!
April 02, 2014 08:38 PM EST
spagirlalways said:
This info is VERY helpful, but I'm a little confused. I am starting this diet in the morning so I went on the food journal on the Atkins website and it shows different net carbs for even less amounts of veggies. Which one should I follow? I'm very excited about starting this diet but want to make sure I do it right. Thank you for any information you can provide.
April 04, 2014 10:18 PM EST
Berta48 said:
I am considering doing this program and if I do I ill be in PH1 so I am wondering if ALL Atkins food products are okay for PH1? Thank you in advance Roberta
April 05, 2014 10:37 PM EST
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