| tara5578
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Hi,
I am currently on the Atkins and have been for over 2 months. I have not lost any weight on it though and follow it religously. My current weight is 180, age 30 and 5'8.
I have been considering switching over to the SBD. I have read the book but I have the older version(2004)? I like that is is a heathlier approach but I am confused on how to measure my foods.
I really enjoy measuring all my food intake with my gram/ounce scale on the atkins. I use a website called Fitday where I plug in everything I eat to get my fat/cal/carb ratio's and I still would like to do that.
I have read through some of the stickies and noticed that If I do the diet I would need 4.5 cups of veggies in phase 1. I have not read how much fat I would need. I am a numbers person and am not ready to switch over until I feel confident that this is right for me.
I see it says to eat a 3oz portion of meat then eat more if hungry. For me 3oz would not be enough and I do have to watch my calories bc I am very metabolically resistant. Are we able to keep track of calories? It seems I have read that most don't but I am hoping for some advice on how to structure out the diet. I do not plan on using the recipies, I want to tailor my own. I really just want to know the ratio's for fat/carbs/fiber/calories per meal so I do not fail on this one and finally see some results :D
Thanks for your time,
Tara :D[/url] |
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Tue Jun 10, 2008 7:46 am |
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| DebbyC
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There are no set ratios. There are guidelines for volume and all are listed in the thread titled "Please read before posting" [or something like that!!]. If you are following the guidelines for fat, amounts of veggies, lean portions of protein, dairy, etc you do not have to count carbs/fat/calories.
That said, there has to be consideration for those things but usually falling within the meal templates one will find the happy spot. I still suggest that you plan your meals with 3-4 oz protein per meal to start out - no need to sabotage yourself by starting with 8 oz! Once you've had the 1/2 cup legumes, 1.5 to 2 cups other veggies, good fat, dairy - if you are still hungry, have some more protein and veggies, but start with the recommended amount. Make sure you are having your snacks so that you are not starved by meal time. the protein amount is adequate for your body unless you are are super duper weight builder/long distance type athelete - so don't let your head tell you you need more!
This is a very flexible plan, adaptable to individual needs by the individual, so if you want numeric controls, you'd probably have to set them yourself....there are a couple of people on this board who [from reading their posts] have a strong background in nutrition and they will likely be able to help you with numbers. |
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Tue Jun 10, 2008 2:30 pm |
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| RedRox
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what are the "right" ratios that you are trying to achieve? how did u decide these were optimal?
Also given your time on atkins, you can probably start transitioning into P2 right away. You don't really need P1, unless P1 is a significant change in carbohdrate intake for you already.
Fats are 1 teaspoon at breakfast and 1 tablespoon each at lunch and dinner. they figure 2 tblsp of salad dressing is an equivalent to 1 tbslp of fats. doesn't include the fats in nuts, cheese or other allowed foods though. that comes from the meal planning template in the FAQ sticky thread.
FWIW, from a Q&A thread with Dr. Agatston:
Quote: Q: In your book, you seem to have steered clear of counting carbs, but can you recommend a desirable daily percentage for Phase 2 and beyond?
Dr. Agatson: There are societies that are very successful with low heart attack, low stroke, and low cancer rates with quite variable amounts of carbohydrates, proteins, and fats. For instance, the Greenland Eskimos and the Greeks traditionally consume very high fat and low carbohydrate foods but are free from the chronic diseases that plague Western countries. Other societies such as those in the Chinese countryside have high carbohydrate intake and low fat yet also do very well. The question is not the amount but the types of carbohydrates and fats consumed. That is why we do not count grams of carbohydrates on the South Beach Diet.
source: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=50739 |
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Tue Jun 10, 2008 5:34 pm |
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| Kimboroni
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How far past Induction have you moved?
I think you'll find that with the greater variety of allowed foods (more veggies, including legumes, plus dairy, nuts, etc., and that's just in p1) that you'll be okay with a little less protein than you think you need right now. |
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Tue Jun 10, 2008 8:39 pm |
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| tara5578
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Thanks guys,
I am still currently on the Atkins and am thinking of switching over. I am still in the Induction phase of Atkins and will give it consideration of going to P2 of SB when I switch over. Thank you for the input on the fat. That is where I really wanted help. Being that we have to be very aware of percentages on the atkins I didn't want to switch diets and then over do the fat, especially since I eat so much of it right now!! :lol:
I will keep checking back when I get closer to switching over, thanks!!! |
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Wed Jun 11, 2008 10:42 pm |
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| Kimboroni
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Ah, interesting. I guess I wouldn't consider 2 months of Induction following it religiously, but that's beside the point. You'd definitely need to do a gradual introduction as a person moving from p1 to p2 would do. It isn't nearly as gradual as moving into OWL, but it's a decent pace. (I've never done Atkins, but I have a small amount of working knowledge on it.)
SB is definitely a good carb, good fat plan, whereas sometimes people who switch end up doing kind of a low-fat Atkins-- they cut out almost all fat and stay low-carb. This definitely requires a different frame of mind than Atkins. |
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Wed Jun 11, 2008 11:27 pm |
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| RedRox
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My other suggestion would be to look at the meal planning templates (how to adapt your meal plan) for both P1 and P2 linked into Kim's FAQ pages and the advice on transitioning thread stickied at the top of the P2 forum and kind of get a game plan in place for what you think makes the most sense for you as to where to start and how to transition. (along with the P1 and P2 food lists of course!)
As Kim said, it's a different mindset and approach and those who do transition from Atkins seem even more wary of "carbs" than those who do SB P1 and even convincing them (P1'ers here) that consuming "carbs" is a good and necessary thing is hard enough in some instances! ;) |
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Thu Jun 12, 2008 6:35 pm |
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