Jack, many folks on Atkins report here that they get 75% of their calories
from fats, even after induction!  200g of protein is probably more than most
are eating.   I found (and am still finding) the amount of fat one of the
weirder adjustments I have been making in my switch to a low-carb lifestyle.
After a lifetime of indoctrination by lowfat dieting, it's hard to get used
to getting so many of one's calories from fats.  There are folks here very
knowledgeable about Atkins who can tell you more about the appropriate
levels and help you understand why it's right and why it works - I just
wanted to say that I know how you feel - it seems strangely counterintuitive
when you are coming at it from the midst of a lowfat-lowfat-lowfat dieting
mindset.  Low-carb is a very different animal.

carla
237/218/165?

What do you weigh?  Shoot for between 0.6 and 0.8 x bodyweight on protein
(on the high side if you weight train).

Yes.  That's the right idea.

Yes....on salads....induction is about mainly killing your addiction to
carbs....so don't even worry about limited calories (unless you find that
easy to do) while on induction.

Fats produce the most calories, so it isn't as hard as it seems.
Every gram of fats produces 9 calories. Carbs & proteins 4 each.
(number are close approximates)

My first day broke down like this:
Carb  17.4 g    69.6 cal   4%
Prot 130.7 g   522.7 cal  30%
Fats 128.2 g  1153.7 cal  66%
     TOTAL   1746.0 cal      

Besides meats, eggs & cheese each contribute protein, so you should
work those into each meal/day.

I made a 3egg Brunch omelet with breakfast sausage, and 1.5 cups of
veggeis (onion, muchrrom, pepper, cellery), & mozzarella. I use sour
cream to give the eggs some volume. I ate half, and the rest for next
day.

For a snack I had 1 deviled egg with an olive on top (I made several
to snack on for the next few days).

For dinner I had two large pork sirloin cutlets (on sale this week). I
used a spice rub on it (Coriander, salt, pepper, cayenne, paprika,
parsley, thyme). Fried in a little olive oil & butter. I threw
mushrooms in the pan drippings, added tbsp dijon mustard, 2 tbs heavy
cream, 1 tbsp sherry, 1 tbsp Rice vinegar(no salt, no sugar). Stirred
and simmered till it thickened a little. And added a cup of spinach as
a salad.

This morning I finished the omelet, and I'm still a little hungry so
I'll snack on the eggs. Tomorrow I may do a very low carb
breakfast/lunch. I'd like to try adapting my meatloaf recipe. My
favorite recipe has a good amount of veggies. My modified recipe is
coming in at 12.5 carbs/pound.

DiGiTAL_ViNYL (no email)

During the Induction phrase of Atkins, you eat from the allowed foods list
following the Rules of Induction, until you are *satisfied*.
No need to worry about details until Induction is finished. For the two weeks
of Induction, you are adjusting to the limited carbs in your diet. If you stick
to the advised *amounts* of vegetables and salads, the main source of carbs in
the first two weeks, you will come in at or below 20 grams of carbs. Don't make
it harder than it has to be! You can fine tune your ongoing weight loss period
of you need to - and many don't.

The Rules of Induction
This phase of the Atkins Nutritional Approach™ must be followed precisely to
achieve success. If you do it at all incorrectly you may prevent weight loss
and end up saying, "Here is another weight-loss plan that didn't work." Also,
check out "Extra Cautions," below.

Memorize the following rules as though your life depends upon it. In fact, it
does.

Eat either three regular-size meals a day or four or five smaller meals. Do not
skip meals or go more than six waking hours without eating.
Eat liberally of combinations of fat and protein in the form of poultry, fish,
shellfish, eggs and red meat, as well as pure, natural fat in the form of
butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils
(preferably expeller-pressed or cold-pressed).
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
loosely packed cups of salad, or two cups of salad plus one cup of other
vegetables (see Acceptable Foods).
Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy
products other than cheese, cream or butter. Do not eat nuts or seeds in the
first two weeks. Foods that combine protein and carbohydrates, such as
chickpeas, kidney beans and other legumes, are not permitted at this time.
Eat nothing that isn't on the Acceptable Foods list. And that means absolutely
nothing. Your "just this one taste won't hurt" rationalization is the kiss of
failure during this phase of Atkins.
Adjust the quantity you eat to suit your appetite, especially as it decreases.
When you're hungry, eat the amount that makes you feel satisfied, but not
stuffed. When you're not hungry, eat a small controlled carbohydrate snack to
accompany your nutritional supplements.
Don't assume any food is low in carbohydrate—instead, read labels. Check the
carb count (it's on every package) or use a carbohydrate gram counter.
Eat out as often as you wish but be on guard for hidden carbs in gravies,
sauces and dressings. Gravy is often made with flour or cornstarch, and sugar
is sometimes an ingredient in salad dressing.
Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or
saccharin. Be sure to count each packet of any of these as 1 gram of carbs.
Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has
been shown to cause low blood sugar, which can make you crave sugar.
Drink at least eight 8-ounce glasses of water each day to hydrate your body,
avoid constipation and flush out the by-products of burning fat.
If you are constipated, mix a tablespoon or more of psyllium husks in a cup or
more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle
wheat bran on a salad or vegetables.
At a minimum, take a good daily multivitamin with minerals, including
potassium, magnesium and calcium, but without iron.

Extra Cautions

Stay away from diet products unless they specifically state "no carbohydrates."
Most such foods are for low-fat diets, not controlled carbohydrate plans.
The words sugarless, sugar-free or "no sugar added" are not sufficient. The
label must state the carbohydrate content; that's what you must go by.
Many products you do not normally think of as foods, such as chewing gum,
breath mints, cough syrups and cough drops, are filled with sugar or other
caloric sweeteners. They must be avoided.
Be wary of prepared salads at salad bars or deli counters. For example, cole
slaw or even tuna-fish salad may have been prepared with sugar.

Connie
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My mind is like a steel...um, whatchamacallit.