Friday, June 06, 2008

LLVLC On YouTube (Episode 41): Induction Tips, Reminders, and Meal Planning Ideas

Creating a menu of food choices on the Induction phase of the low-carb lifestyle can be somewhat of a challenge to the newbie. We've all been there wondering what in the world we're gonna eat with those 20 grams of carbohydrates in our meal budget. It can be intimidating if you're not used to eating this way, but with a little guidance about what you CAN eat will make this process a whole lot easier. :)

In Episode 41 of "Livin' La Vida Low-Carb On YouTube," Christine and I finish up with our dos and don'ts of Induction series we started in Episode 38, Episode 39, and Episode 40 by giving some last minute tips and reminders summarizing all we've shared over the past few weeks. Then we give you some easy-to-follow Induction-friendly menu planning for people who aren't sure what they're supposed to be eating on this important starting phase of livin' la vida low-carb. This will get you started off right!

Get help with your low-carb Induction menus in today's video:

The main point you want to remember in your menu planning is to eat fat and protein at each meal and keep your carbs to a bare minimum primarily from non-starchy and green leafy vegetables. If you do that, then there's no reason why you can't be a phenomenal weight loss success and experience vast improvements in your health that go beyond anything you could have ever hoped or imagined. Trust me, it WILL happen if you do this right. MAKE IT HAPPEN for yourself and reap the benefits of healthy low-carb living.

THANK YOU for watching our "Livin' La Vida Low-Carb On YouTube" videos and we'd love to hear your video ideas and feedback anything by e-mailing us at Access our archive of over 40 previous YouTube videos and be sure to join the nearly 500 people who subscribe to our YouTube videos so far. There are brand new viewers each and every week, so I hope you become a part of that growing community. You guys are the best and make the work I do such a pleasure. God bless you! :D

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Anonymous Ruthi said...

Hi Jimmy,

I am a big fan of your blog, and since you are a guru of low-carb dieting and I seem to be in a massive stall, I thought I'd see if you had any suggestions for me.

I have been doing low-carb since February 18th of this year and have lost only 16 pounds. I am 59 pounds from my goal weight, and have been losing since the first month at a rate of less than a pound a week. Before you ask, I rarely excercise- but I am trying to get better at that. I have worked out twice this week so far, so I'm on the right path if I can keep it up. I will fess up that I have cheated 3 times since the beginning of the diet- each time about a month apart when the Chinese food cravings start to drive me to distraction. But it's always one meal then right back to induction. (How do you deal with severe cravings, when there is no LC substitute that will do?) Otherwise I am very strict and have less than 20 carbs a day. Here is everything I ate yesterday and it is pretty much representative of my daily menus.

Breakfast: Coffee with 1 tblsp. heavy cream and 1 splenda tablet (half the sweetness of a packet of splenda), 1 piece oopsi bread, (which I add 2 tblsp flax meal to my oopsi's and sesame seeds to the tops of them- I also don't add splenda) with a tablespoon of sugar free peanut butter. 1 slice cold pork roast.

Lunch: 2 eggs fried in butter, 3 slices bacon. Diet pepsi

Snack: 17 slices turkey pepperoni covered in about a 1/8 cup cheddar & microwaved until melted. Diet pepsi

Dinner: About 2 cups raw spinach, with chicken, diced tomato, diced radish,hardboiled eggs,bacon pieces, and homemade hot bacon dressing (2 carbs for the dressing) 4 low carb crackers with butter (4.72 carbs)(usually I don't have LC crackers, but I was especially hungry) Sugar free kool-aid

Dessert: Orange whip- 3 carbs

Total carbs for the day after fiber subtraction- 18.47.

I seem to be stuck at 179 and cannot go any lower, I have been hovering between 179-180 for 3 weeks, help! What can I cut out or do differently? Jimmy, anyone- help me break through and I'll be eternally grateful!

6/06/2008 6:56 PM  
Blogger Jimmy Moore said...

Hey Ruthi,

THANKS so much for writing! Let me just tell you how proud I am of you for being willing to take the necessary steps to get your health back. It's a brave decision that you will NEVER regret no matter what that scale ever says. Livin' la vida low-carb is just plain healthy living!

I'm gonna honest with you because that's what you deserve to hear--it doesn't look like you are following any specific low-carb plan of any kind. That's okay if you wanna dibble dabble around in low-carb, but you really should pick a plan like Atkins, Protein Power, etc. if you are dead serious about doing this. It's the best way--the ONLY way--to be successful like me and so many others who come here have been. A great starting point is Dr. Jonny Bowden's Living The Low-Carb Life. Check it out!

Let's move to exercise. Is it important. Oh yeah! Should you force yourself to walk on the treadmill hours at a time thinking that's gonna help you lose weight. Maybe...just kidding! No, you don't have to kill yourself with excessive cardio exercise, but make sure you are mixing in some weight training with some cardio that is fun for you and that will suffice.

Cheating. Ummmm, STOP IT! You can't just spontaneously "cheat" just because you give in to your cravings. There are substitutes for everything in low-carb and I'm happy to help with whatever it is that is pushing you over the edge. Get out of this rollercoaster ride and get SERIOUS about this, Ruthi!

Looking at your menus, I can see some possibilities about why you're not losing very much--sugar free peanut butter, low-carb crackers, orange whip, etc. These are necessarily the culprits, but you should remove them during Induction. You can add them later if you'd like, but for now they should be off limits.

As I've shared at my blog recently, weight loss can be stalled by a number of things that may not even be diet related. So don't give up! You ARE eating healthy this way, so vow to keep on livin' la vida low-carb for the sake of your health. That's worth so much more than anything else IMHO!


6/07/2008 11:41 AM  
Anonymous Ruthi said...

Hi Jimmy,

Thanks for the tough love- I need it. I am doing my version of Atkins, and I guess I have been "embellishing" with extras to keep myself from getting bored. The orange whip- which is heavy cream, orange extract and 1 pkt splenda, I was sure was legal, but I went back and re-read the Induction chapter and sure enough... that exceeds the amount of cream I should be consuming in one day. Darn it, that stuff was delish! I know now that I was also adding LC extras like the SF peanut butter, again to fight the boredom... I know this is not an excuse, but I'm not a big meat eater and I am a HUGE peanut butter fan, so when I saw it and it was low carb, I purchased it- but truthfully I haven't eaten more than three tablespoons since I bought it, so I think deep-down I knew I shouldn't be eating it! The crackers too- they are also technically low carb. This is where I get confused... I know what Dr. Atkins said to eat during Induction- meat, LC veggies, and LC dairy- with a few extras like olives, etc.. but if I stay below the 20 grams can't I occasionally and I stress occasionally- add things like the crackers, macadamia nuts, etc? Here is what I'm having a hard time wrapping my brain around- is it the number of carbs that count or what the carbs come from, or both? You also mentioned you know some good LC substitutes for Chinese food- can you explain further? Also, sweets? I have been taking 1000- 1500 mgs of L-Glutamine daily and I still NEED something sweet- even just a bite after dinner, or I don't feel satisfied. Also, I occasionally have an Atlkins bar when I have to grab something in a hurry. They don't say whether they are legal for induction or not, so I don't know if that's adding to my stall. Sorry for the zillion questions, it seems like it's getting harder to find low carb help, so I'm glad for you and your friend Linda Sue- I also love her site! Thanks again:-)

6/07/2008 6:59 PM  
Anonymous Anonymous said...

Thanks for this blog post Jimmy. It was exactly what I was needing today. My body and I aren't exactly on speaking terms. It seems that it doesn't realize that the weight is supposed to be coming OFF and staying off. I have to keep reminding myself that all I can do is eat right; I can't control the scale.

My husband says I look so much healthier while doing LC. I have to agree. I don't look bloated (fat, but not bloated ;) lol ) and I feel GREAT! Lots of energy, no brain fog. It's not going back to carbs but it's still frustrating that I'm not seeing the success I've seen before.

Keep the great posts coming!

6/10/2008 8:43 PM  

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