Atkins Diet Controversy - How many Veggies on Induction?

One of the problems with diet where the author is gone is trying to understand what he meant or that the diet remains a line in the sand. There is a growing controversy in the Atkins Diet community on just how many vegetables are allowed on Induction. Is it 3 cups or 12-15g per day?

Dr. Atkins New Diet Revolution (2002) says multiple times:
"3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on pages 125-126)."

"Even during Induction, the first phase of Atkins, and the one which is most restrictive of carbohydrates, most of you will be able to eat one cup of those vegetables daily, as well as two cups of salad vegetables (or just three cups of salad vegetables)." (p.61)

"Second, whereas during Induction you ate your protein and fat foods, plus three cups of salad and other veggies (and the special foods such as avocado, olives and sour cream), OWL allows you much more choice." (p.111)

Whereas Atkins Nutrition and Atkins.com have changed to this:
(http://www.atkins.com/Program/FourPhases/WhatIsInduction/HowToStart.aspx)
"What youll eat during this phase: * Youll satisfy your appetite with delicious and healthy foods, starting with protein chicken, turkey, lean beef, fish, shellfish, pork, veal, eggs, and a variety of vegetable proteins. * Youll enjoy natural fats olive oil, safflower oil, butter and avocado, and more. * Youll eat leafy greens and vegetables salad greens and non-starchy vegetables should make up around 12 to 15 grams of net carbs per day. (See the Acceptable Foods List for Phase 1 for more information) "
As you can tell the good people at Atkins.com have dropped the cups approach to vegetable intake.

Here's my take:
* It was easier for my to measure by volume and eventually by sight cups (which I admit is an Imperial (not metric) unit of measurement.
* It represents the clearest reading and understanding (to me) of the book, which absolutely I credit as getting me to goal. As much as other support encoruaged me, it was the book that made the difference.
* It focuses on eating salad veggies most of all (2-1 ratio in essences over other vegetables)
* It makes Induction less Ongoing Weight Loss-like, and more restrictive. This restriction should enable the user to be the most successful possible and also encourage them to progress to OWL once Induction has met the goal of getting their eating under control, set the stage for weight loss, enter ketosis, and promote future weight loss.

Mind you this controversy only arises personally when someone is not losing on Induction like they should or are confused about what they should eat on Induction. In these cases, I am going to advocate what I know can make them the most successful.

Category:

Howto & Style

Tags:

• Atkins Diet
• Low Carb
• Kent. Bowulf
• Induction
• Weight Loss
• Success
• Story
• Vegetables

[reminiscenze]

I must say that, coming from a country where we don't measure volume, i find it hard to go by that. I - count all the net carbs per day coming from grams of vegetables; i generally have 2 salads per day, and a very smal salad for diner and a few cooked vegetables. I find this more mathematical approach easier, because once i decide to move on to OWL i will just have to count another 5 grams of extras per day. Plus this way i vary a lot what veggies i eat. Its never just 100 radishes.

[bowulf]

@reminiscenze I think that is one of the joys of Atkins is that it works for both types of people. Both can be successful on the diet, and those unaccustomed to the American measurement method certainly the weight and exact carb method might be the better way to go.

[bowulf]

@Kissiq1618 It is up to you which plan you want to follow. I couldn't stand trying to track or nail between 12-15g each day, but others like the freedom of being able to eat more veggies potentially. Remember salad veggies aren't just lettuce, but things like peppers, cucumbers, jicama, etc.

[bowulf]

@Kissiq1618 Remember 3 cups is a volume measurement of the total vegetable. 12-15g in comparison is just how many grams of carbs of it is. 3 cups of lettuce might be 3g of net carbs. 2 cups of peppers and 1 cup of onions might be nearly 20g of carbs.

Check my what a cup looks like video for more information on what 3 cups of vegetables is.

[bowulf]

@2b2bd As for how many carbs will be leftover after eating 3 cups, it all depends on what vegetables you eat. If you eat 3 cups of salad veggies -- like peppers or lettuces, you could have 16g of carbs left over due to their high carb count. Or alternatively if you had 2 cups of jicama and 1 cup of onions, you may only have 1 or 2g carbs left.

You will still need to count the total, but the individual need to count veggies is not as high.

[2b2bd]

@bowulf Thank you so much for all your videos and wonderful information. I am starting today. I agree with your hypothesis. One thing I'm still confused about after reading all the posts. How many carbs will I have left over after eating the 3 cups of veggies so I will know when I get to 20 since I'm not weighing every single vegetable?

[bowulf]

@Tsayuga My suggestion would be to fill portion cups (like two cups, one cup, half cup, 1/4 cup for sauces) with anything (peas, green beans, broccoli, whatever) and pour it out on the plate. That way you can visually estimate how much you are eating. It isn't realistic for most to measure everything and sight measurement if you are honest can be roughly accurate in limiting yourself by cups or volume.

Of course you can cheat this and underestimate this way, but I found it practical.

[bowulf]

@Tsayuga Figure out or estimate what your portion size of the total is. That half cabbage (depending upon size) might be 3-4 total cups, figure one 1/6 of that amount is 1/2 cup. A single scallion is about half cup and 7g (3g Fiber), divide that amount by one sixth (1g,.5g net). I'd count the carbs against my total. The portion of celery and mushrooms would be about 1/4 cup of salad veggies and negligible carbs.

[Tsayuga]

What I am having trouble with (and I have literally JUST started) is how do you know the exact amount of veggies in a big meal that is several servings? Ex: half a cabbage, a scallion, a stick of celery, and 3 small mushrooms in the recipe. It makes 6 servings. How do you figure this kind of thing out? I am serious about this, but how strict do you have to remain? I want this to be maintainable for life, and I know constant measuring is a weakness for me.

[bowulf]

@ParrotnPet Almost all carb measurements of vegetables are based upon volume, i.e. one cup of veggies equal this many carbs. That said in the first phase OWL, you increase the amount of already acceptable veggies by number of cups to equal 5 net grams of carbs.

In the case of lettuce, you might be able to increase by 2-3 cups the first week. Or in the form of onions, you might be able to increase only by 1/2 cup the first week. Still not weighing food, the amount is still volume based.