The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
Transcript of The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
THENEWATKINSFORANEWYOU
TheULTIMATEDIETforSHEDDINGWEIGHTandFEELINGGREAT
DrEricCWestman
DrStephenDPhinney
andDrJeffSVolek
FiresideADivisionofSimonampSchusterInc1230AvenueoftheAmericasNewYorkNY10020wwwSimonandSchustercom
Copyrightcopy2010byAtkinsNutritionalsInc
Allrightsreservedincludingtherighttoreproducethisbookorportionsthereofinany form whatsoever For information address Fireside Subsidiary RightsDepartment1230AvenueoftheAmericasNewYorkNY10020
ThispublicationcontainstheopinionsandideasofitsauthorsItisintendedtoprovide helpful and informative material on the subjects addressed in thepublicationItissoldwiththeunderstandingthattheauthorsandpublisherarenotengagedinrenderingmedicalhealthoranyotherkindofpersonalprofessionalservicesinthe book The reader should consult his or her medical health or othercompetentprofessional before adopting any of the suggestions in this book or drawinginferencesfromit
The authors and publisher specifically disclaim all responsibility for anyliabilitylossorriskpersonalorotherwisewhichisincurredasaconsequencedirectlyorindirectlyoftheuseandapplicationofanyofthecontentsofthisbook
FirstFiresidetradepaperbackeditionMarch2010
FIRESIDEandcolophonareregisteredtrademarksofSimonampSchusterInc
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PhinneyStephenD
The newAtkins for a new you the ultimate diet for sheddingweight andfeeling great forever by Stephen D Phinney Jeff S Volek and Eric CWestmanpcmldquoAFiresideBookrdquoIncludesbibliographicalreferencesandindex1 Reducing diets 2 Low-carbohydrate dietmdashRecipes I Volek Jeff II
WestmanEricCIIITitleRM2222P495220106122rsquo5mdashdc222010002849
ISBN978ndash1-4391ndash9027-2ISBN978ndash1-4391ndash9028-9(ebook)
The lateDrRobertCAtkinsestablished thenutritionalprinciples that remainthe core of the Atkins Diet This innovative thinker worked tirelessly to helppeopleunderstandhowtoimprovetheirhealthbyimplementingtheseprinciplesWitheverypassingyearindependentresearchcontinuestoconfirmthewisdomofhis ideasWeareproud tocarryonDrAtkinsrsquos legacyasweexplorenewfrontiersinthelow-carbohydratedietaryapproach
ContentsForewordIntroduction
PARTIWHYITWORKSITrsquoSALLABOUTNUTRITIONChapter1KnowThyselfChapter2TheRoadAheadChapter3TheRightCarbsintheRightAmountsChapter4ThePowerofProteinChapter5MeetYourNewFriendFat
PART IIWHATTOEATHOWTOTAILORATKINSTOYOURNEEDSANDGOALSChapter6AtkinsforYouMakeItPersonalChapter7WelcometoPhase1InductionChapter8MovingtoPhase2OngoingWeightLossChapter9IntotheHomeStretchPre-MaintenanceChapter10KeepingItOffLifetimeMaintenance
PARTIIIEATINGOUTEATINGINATKINSINTHEREALWORLDChapter11Low-CarbFast-FoodandRestaurantMealsChapter12RecipesandMealPlans
PARTIVADIETFORLIFETHESCIENCEOFGOODHEALTHChapter13MetabolicSyndromeandCardiovascularHealthChapter14ManagingDiabetesakatheBullyDisease
AcknowledgmentsGlossaryNotesIndex
ForewordThatwhichseems theheightofabsurdity inonegenerationoftenbecomes theheightofwisdominanother
mdashJohnStuartMill
When does a treatment once considered alternative becomemainstream Is itwhen thousands of overweight people shrink themselves and improve theirdiabetescontrolwithalow-carbohydratewayofeatingDoesitrequireyearsofan obesity epidemic in the setting of a lifestyle increasingly reliant on high-carbohydrateandprocessedfoodsPossiblybutforphysiciansdecidingwhethertorecommendalow-carbohydratedietinsteadofalow-fatdiettotheirpatientsitcomesdowntoonethingscienceBooks newspaper articles andWeb sites arewonderfulways to share new
informationhowevertheultimatewaytochangemindsonalargescaleistodoresearchWhenstudyafterstudyshowsthesamestartlingproofphysiciansstarttorealizethatwhattheypreviouslyregardedasunjustifiedisnowscientificallyverifiedInmywork as a pediatric neurologist at JohnsHopkinsHospital caring for
children with uncontrolled seizures I have had the pleasure of witnessing asimilar revolution in thinking over the past fifteen years The ketogenic dietsimilar to a low-carbohydrate diet was created in 1921 as a treatment forepilepsyBeforethe1990sevenatmajorteachinghospitalsintheUnitedStatesthis dietary approach was often discarded as ldquovoodoordquo unpalatable and lesseffective thanmedicationsToday it isawidelyusedanduniversallyacceptedtreatment worldwide Skepticism is now rare and almost all doctorsacknowledgetheeffectivenessoftheketogenicdietHowdidtheperceptionofthistreatmentundergosucharadicalchangeinjustadecadeandahalfWasitlectures at national meetings parent support groups or television coverageTheyallcertainlyhelpedbutagainandevenmoreimportantresearchandhardscientificprooftransformeddisbelieversintoadvocatesInTheNewAtkins for aNewYou youwill discover how in the same time
frame science has similarly transformed the Atkins Diet fromwhat was onceconsidered a ldquofadrdquo into an establishedmedicallyvalidated safe and effectivetreatmentThisbookalsooffersawealthofnewadviceandinsightsintodoingtheAtkinsDiet correctly includingnumerous simplificationsmaking it easier
for people everywhere to achieve the benefits of a low-carbohydrate lifestylethaneverbeforeAsyouwillsoonseethevolumeyouholdinyourhandsisfarmorethanatypicaldiethow-tobookNotonlyhaveDrEricCWestmanDrJeffSVolekandDrStephenDPhinneysummarizedthehundredsofresearchstudiespublishedintopmedicaljournalstheyhavealsoauthoredmanyofthemInmore than 150 articles these three international experts on the use of low-carbohydratedietstocombatobesityhighcholesterolandtype2diabeteshaveledthewayinrepeatedlyprovinghowalow-carbohydrateapproachissuperiortoalow-fatoneAsamemberoftheAtkinsScienceAdvisoryBoardIhaveadmiredthework
ofthesethreeclinician-scientistsIthasbeenhelpfultobeabletocalloneachofthemfortheirwillingadviceandinawaynowyoucantoothroughthisbookTheir commonsense approach to starting and maintaining a low-carbohydratediet is evident throughout the book and their vast knowledge is especiallyevidentinpartIVldquoADietforLifeTheScienceofGoodHealthrdquoIknowthatIwilloftenrefermypatientstothissectionIfinditsadthatDrRobertCAtkinsdidnotlivetoseehisdietsostrongly
validatedbothinscientificresearchandinthisnewbookwhichsoheavilybasesitsrecommendationsonthatresearchManyofhisideaspersonalobservationsbasedonthousandsofpatientsandphilosophywhichappearinDrAtkinsrsquoDietRevolutionandhisotherbookshavebeenvalidatedinthisbookwithsciencetobackthemupWhenthefirsteditionofDietRevolutionwaspublishedin1972the low-carbohydrate concept was not one that physicians embraced nor didthey think that itwould prevail InDrAtkinsrsquos lifetime his dietary approachwassubject to skepticismanddisbeliefbymuchof thenutritionalcommunityPerhaps there is nogreater tribute tohismemory than that this is typicallynolongerthecasetodayI foresee exciting times ahead for the Atkins Diet Already in my field of
neurologyresearchersarestudyingtheapplicationoflow-carbohydratedietsforepilepsyinadultsaswellasforAlzheimerrsquosdiseaseautismbraintumorsandLouGehrigrsquosdisease(ALS)ThereispublishedevidencefromDrWestmanandothers that these diets help not only obesity and type 2 diabetes but possiblyeven schizophrenia polycystic ovarian disease irritable bowel diseasenarcolepsy andgastroesophageal refluxObviously there is growing evidencethatlow-carbohydratedietsaregoodformorethanjustyourwaistlineIamalsopersonallyhopefulthattheAtkinsDietwillbecomeanacceptedtooltocombatthegrowingworldwideepidemicofchildhoodobesityWithitsnewcontentandfirmunderpinningofresearchTheNewAtkins foraNewYouwillalsoenableresearchers to use it as a ldquobiblerdquo to develop correct protocols in low-
carbohydratestudiesIurgeyoutousethisbooknotonlyasaguidetoahealthierlifestylebutalso
as a scientific reference for your bookshelf Friends and familymay questionwhyyouarefollowingtheAtkinsDietandevensomephysicianswhohavenotread the latest research could discourage you from trying this approachAlthough your personal results in your appearance and laboratory tests maychange theirmindswithin a fewweeks even before that please let this bookhelpyou to enlighten themDrsPhinneyVolek andWestman suggest at thebeginningof chapter13 that ldquoyoumaywant to share thesechapterswithyourhealthcareprofessionalrdquoIcouldnotagreemoreBesure toalsopointout themorethanonehundredreferencesattheendSoIaskagainwhendoesatreatmentbelievedtobeldquofadrdquoscienceturnintoan
acceptedfactWhendoesonemanrsquosldquodietrevolutionrdquobecomethestatusquoforpeoplecommittedtoleadingahealthierlifestyleTheanswerishellipnowEnjoyall the advice meal plans recipes success storiesmdashand most importantmdashsciencethisbookhastoofferourgenerationandourchildrenrsquosgenerationEricHKossoffMDMedicalDirectorKetogenicDietCenterDepartmentsofNeurologyandPediatricsJohnsHopkinsHospitalBaltimoreMaryland
Introduction
WelcometothenewAtkinsYouhavea lotonyourplateBetweenholdingdowna jobandor raisinga
family and other activities yoursquore probably long on responsibilities andcommitments and short on time No doubt your to-do list grows with everypassingdaySothelastthingyouneedisadietaryapproachthatrsquoscomplicatedor time-consuming Instead you want an easy-to-follow way of eating thatallowsyoutoslimdownquicklyandstaythereaddresscertainhealthproblemsandboostyourenergyAtkinsistheprogramyoursquovebeenlookingforMaybeyoursquoveheardaboutAtkinsbeforeMaybeyoursquoveeventrieditbefore
IfsothisbookwillshowyouawholenewwaytolivetheAtkinslifestylethatrsquoseasier andmore effective than anypreviousbookhas offeredWelcomebackYoursquolllovetheupdatedAtkinsOrperhapsyoursquorenewtotheAtkinsprogramReadonandfindoutwhythe
AtkinslifestyleisthekeytonotjustaslimmerbodybutalsoahealthierlifeNotonly is doing Atkins easier than ever a growing number of researchers haverecentlyconductedexperimentsaimedatbetterunderstandinghowcarbohydraterestrictionimpactshealthInthelastfewyearsmorethanfiftybasicandappliedstudies have been published which in addition to validating the safety andeffectivenessoftheAtkinsDietalsoprovidenewinsightsintowaystooptimizetheAtkinslifestyleWersquolltellyouhowtherightfoodswillhelpyoutakechargeofyourweight
boostyourenergyandgenerallymakeyoufeelbetterYoursquoll learneverythingthat you need to know now and for a lifetime of weight control Yoursquoll alsocometounderstandthat
bullExcessweightandpoorhealtharetwosidesofthesamecoinbullThequalityofthefoodyoueataffectsyourqualityoflifebullAtkinsisawayofeatingforlifenotaquickieweightlossdietbullActivityisthenaturalpartnerofahealthydiet
BeforetellingyoumoreaboutTheNewAtkinsforaNewYouletrsquosestablishthelogicofalow-carbohydratelifestyle
BEATTHEEPIDEMICOFOBESITY
Herersquosapopquiz foryouWheneaten in largeamountswhichmacronutrientraises your blood levels of saturated fats and triglycerides protein fat orcarbohydrateYoursquoreprobablytemptedtoanswerfatButthecorrectansweriscarbohydrateSecondquestionWhichof the three lowersyourHDL(ldquogoodrdquo)cholesterolAgaintheansweriscarbohydrateIn the last four decades the percentage of overweightAmerican adults and
childrenhasballoonedAsAlbertEinsteinonceremarkedldquoInsanityisdoingthesamethingoverandoverbutexpectingdifferentresultsrdquoInthistimeframethemedicalandnutritionalestablishmenthastoldustofollowtheUSDepartmentofAgriculture(USDA)FoodGuidePyramidskimponcaloriesavoidfatandfocusoneatingcarbohydratefoodsAmericansnowconsumelesssaturatedfatthan they did forty years ago but have replaced those caloriesmdashand addedanother200adaymdashwithcarbohydratesClearly something is seriouslywrongwiththewayweeatSohasourpopulationbecomethinnerQuitethecontraryTodaymorethan
65percentofAmericanadultsareoverweightLikewisetheprevalenceoftype2diabeteshasskyrocketedAreyouapartof thisstatisticalnightmareOrareyouatriskofbecomingpartofitIfsothisbookprovidesthetoolstoescapethat fateBut itrsquos not just enough to read thewords youmust also truly takeresponsibilityforyourhealthRemodelingyoureatinghabitsmdashlikemakinganymajor life changemdashtakes commitment But if yoursquore truly ready to exchangeyouroldhabitsfornewonesyourrewardwillbetheemergenceofaslimmerhealthiersexiermoreenergeticpersonmdashthenewyouTheNewAtkinsforaNewYouwillmakeclearthatdoingAtkinsisnrsquotabout
eating only beef bacon and butter Rather itrsquos about finding how manycarbohydrates you can tolerate andmakinggood choices among carbohydrateprotein and fat foods In terms of carbohydrates that means a wide array ofvegetablesandotherwholefoodsAndifyouchoosenottoeatmeatorfishoranyanimalproteinmdashwhetherforpersonalorotherreasonsmdashortominimizetheirintakeyoucanstilldoAtkins
CHANGEISGOOD
In its almost forty-year evolution the Atkins Diet has seen a number ofmodifications reflecting emerging nutritional science This book reflects thelatest thinking on the diet and nutrition and introduces several significantchangesincluding
bull A daily requirement of a substantial amount of high-fiber ldquofoundation
vegetablesrdquobullAneasywaytoreduceoreliminatesymptomsthatsometimesaccompanytheinitialconversiontoalow-carbapproachbullWays to smooth the transition from one phase to the next ensuring thegradualandnaturaladoptionofhealthypermanenteatinghabitsbullDetailedadviceonhowtomaintainweightlossincludingachoiceoftwopathsinPhase4LifetimeMaintenancebull The ability to customize the program to individual needs includingvariationsforvegetariansandvegansbull An understanding that we eat many of ourmeals outside the homewithdetailedsuggestionsonhowtostrategizeandwhattoeatontheroadinfast-foodplacesorindifferentkindsofrestaurants
Thebookisfullofothersmallbutsignificantupdatesagainbasedonrecentresearch For example we now know that consuming caffeine in moderationactually modestly assists fat burning So your eight daily cups of fluid canincludesomecoffeeandotherbeveragesinadditiontowaterSimplicityversatilityandsustainabilityareessentialforanydietaryprogram
tosucceedmdashlongtermAtkinsmeetsallthreechallenges1SimplicityAboveallthegoalofthisbookistomakeAtkinssimpletodoInanutshellhereitisThekeytoslimmingdownandenhancingyourhealthis to trainyourbody toburnmorefatAnd theway todo thatquicklyandeffectivelyisbycuttingbackonsugarsandotherrefinedcarbohydratesandallowingfatmdashincludingyourownbodyfatmdashtobecomeyourprimarysourceof energy (Before you know it yoursquoll understandwhy fat is your friend)Thisbookwillgiveyouallthetoolsyoursquollneedtomakethismetabolicshift2Versatility Atkins now allows you to personalize the program to yourlifestyleandfoodpreferencesIfyoursquovetriedAtkinsbeforeandfoundittoodifficulttoorestrictiveyoursquollbeverypleasantlysurprisedwiththeupdatedapproachForexamplebullYoudeterminewhichphasetostartinandwhentomovetothenextphasebullYoucaneatleancutsofmeatandpoultrymdashornoneatallmdashifyoupreferbullYoucandoAtkinsandstillhonoryourownculinaryheritagebullYouchoosewhentobeginafitnessprogramandwhatactivitiestopursuebullYouselectoneof the twoapproaches toLifetimeMaintenance thatbettersuitsyourneeds
3SustainabilityAtkins doesnrsquot just help you shed pounds and leave youthere We knowmdashas you domdashthat the problem with every weight loss
programiskeepingtheweightoffforthelongtermUnderstandingthepowerof fat burning is equally essential to lifetime weight maintenanceImportantly the four-phase program trains you to gauge your personaltoleranceforcarbohydratessothatyoucantailoraprogramthatnotonlyfitsyou to a T but also enables you to permanently banish excess pounds andmaintainimprovedhealthindicatorsAndonceyoufindawayofeatingthatyoucanlivewithyo-yodietingwillbeathingofthepast
HOWTOUSETHISBOOK
FoursectionsallowyoutogetgoingontheprogramquicklycompletewithlistsofacceptablefoodsandmealplansplusprovideagroundinginnutritionandthescientificfoundationsoftheAtkinsapproach
bullPartIcoversthebasicsofnutritionlookingatcarbohydratesproteinandfats and explains how and why Atkins works Wersquoll introduce the fourphasesthatformthecontinuumoftheAtkinsDiet-Phase1Induction-Phase2OngoingWeightLoss(OWL)-Phase3Pre-Maintenance-Phase4LifetimeMaintenance
Yoursquoll also learn all about ldquoNet Carbsrdquo and how to count them (Forbrevity wersquoll often refer to carbohydrates as carbs) Once you understandthesebasicsandcommityourselftoconcentratingonwholefoodsyoursquollfindit easier than ever to slim down and shape up Yoursquoll also learn how thewrongfoodsmdashthinkofthosemadewithsugarandrefinedgrainsmdashkeepyouoverweighttiredandsluggishandincreaseyourriskforhealthproblemsbullPartIItellsyouhowtodoAtkinsonaday-to-daybasisandtransitioneasilyfromonephasetothenextWersquollguideyouthroughtheprocessofexploringtheamountsand typesof food thatare right foryouwithextensive listsofacceptablefoodsforeachphaseasyoucustomizetheprogramtoyourneedsYoursquoll find a wide variety of choices in the types of foods you can eatwhetherdininginoreatingoutbullPartIIIincludesdetailedmealplansrecipesforallphasesofthedietandguidestoeatingoutbull Part IV is for those of you who want to learn how Atkins can improvecardiovascular risk factors reverse metabolic syndrome (prediabetes) andmanage diabetes Wersquoll give you the short course and provide lots of
referencematerial in case youhappen to love reading scientific journals orwanttosharethesechapterswithyourphysician
Just as you can tailorAtkins to your needs you can read this book as youwish If yoursquore eager to get going immediately simply start with part II butpleasecircleback later to learnhowandwhyAtkinsworksAt thevery leastread the review sections at the end of the chapters in part I As the SuccessStories sprinkled throughout the book make clear until you understand thenutritionalgroundingoftheAtkinsDietitrsquosalltooeasytoregarditmerelyasatoolforquickweightlossmdashinsteadofahealthyandpermanentlifestyleIn part I yoursquoll also make the acquaintance of the metabolic bully which
threatensyourresolvetostayontheweightlosspathanditsenemymdashandyourallymdashthe Atkins Edge This powerful tool helps you slim down withoutexperiencingthehungerorcravingsusuallyassociatedwithweightlossOther diets may come and go but Atkins endures because it has always
worked As physicians nutritionists and researchers wersquore committed tomakingAtkinssimplerthaneverAfterall theeasierit is themorelikelyyouaretostickwithitandmdashbottomlinemdashachievesuccessWecanassureyouthatDrRobertCAtkinswhowasapioneerinlow-carbnutritionwouldapproveofthescience-basedchangesintroducedinthisbookparticularlyanythatmaketheprogrameasierforyouandenableyoutokeepexcessweightofflongtermThegrowing worldwide epidemics of obesity and diabetes mean that itrsquos not amomenttoosoonStephenDPhinneyMDPhDJeffSVolekPhDRDEricCWestmanMDMHS
PartIWHYITWORKSItrsquosAllAboutNutrition
Chapter1KNOWTHYSELF
Any diet that skimps on natural fats is inherently unsatisfying making itextremelydifficulttosustainlongtermandalmostcertainlydoomedtofailure
DidyouoncedelightineatingwhateveryouwantedwithoutgaininganounceWereyouathleticinhighschoolorcollegeWasyourweightneveraproblemuntilafteryougotyourfirsthigh-stressjobstartedyourfamilyorapproachedmenopauseHaveyoubeendiagnosedwithhighcholesterolorareyouatriskfortype2diabetesIfyoursquorereadingthisbookandtheanswertoanyofthesequestionsisyesitrsquosasafeassumptionthatyourdaysofcarefreeeatingarelonggoneOrmaybeyoursquove spent agoodpartofyour adult lifeon thedietmerry-go-
roundYouhopontolosesomeweightthendismountassoonasyoursquovelostitWhenyouregainthepoundsmdashasmostofusinevitablydomdashyoujumpbackonandsoforthYoumighthaveevendoneAtkinsseveralyearsagoandbanishedthat extra paddingButwhenyou reverted to your habitualwayof eating thelostpoundsreturnedwithavengeanceMaybeyoufeltundertheweatherinthefirst week or two of Atkins found the program too restrictive or had someconcernsaboutitshealthfulnessPerhapsyousimplygotboredSinceyoursquore reading this bookwe trust that yoursquoregivingAtkins a second
chanceThankstosomesignificantchangesyoursquollfindthattheprogramisnowfareasiertodoAndnewresearchmakesitclearthatAtkinsisahealthywaytoeat Itrsquos one of the few low-carb diets subjected to extensive independentresearch In studies that compared people following a low-calorie program tothosecontrollingtheircarbohydratesthegroupsthatreducedtheircarbsshowedgreaterweightandfatlossbettercompliancetheabilitytokeepweightofflongtermandhighersatisfactionwithfoodchoices1WersquollcirclebacktosomeoftheresearchlaterinthischapterAnotherpossibility is that yoursquore aveteranof the low-fat approach that left
you unsatisfied hungry testy and fantasizing about forbidden feasts beforeultimatelybaggingitOryoursquovespentthelastdecadeorsosamplingeverydiet
craze that came down the pike only to regain theweightmdashand perhaps a fewextrapoundsmdashforallyoureffortsWhetheryoursquorenew toAtkinshave returnedafterwandering in thedietary
wilderness or are a confirmed Atkins follower interested in recentmodificationsyoursquovecometotherightplaceAtkinshasneverbeenjustaboutweight so therersquos also a seat at the table for already slim folks whowant toimprove their physique increase their energy overcome health problems orsimplyfeelbetterWhateveryourstoryitrsquostimetogetoffofthedietmerry-go-roundandontoapermanentpathtolifetimeslimnessvitalityandgoodhealth
TIMETOTAKECONTROL
DoesthissoundfamiliarEachtimeyoursquovetriedanewweightlossapproachorrenewedyourcommitmenttostickwithaprogramyouexperienceeuphoriaandasenseofempowermentAndyouprobablyenjoyedsome initialgoodresultsButthenyoudidnrsquotfollowthroughandsoonyoursquodfindyourselfinadownwardspiralYoublamedyourselfforyourweaknesslackofcontrolandinabilitytodefer themomentarypleasureofapieceofchocolateorabagofchips for thelong-termgoalof a trimmermore attractiveyouAndas all toomanyofyoumayhavealreadylearnedthechallengesoflosingweightpalecomparedtotherealworkofkeeping itpermanentlyatbayThehumoristErmaBombeckwasonto something when she quipped ldquoIn two decades Irsquove lost a total of 789poundsIshouldbehangingfromacharmbraceletrdquoButwhenitcomestoyourhealthandyourpsychethecycleoflosingregaininglosingandsoforthisnolaughingmatterNoraretheguiltshameandsenseoffailurethataccompanyitBytheendofthischapteryoursquollhavemetthemetabolicbullythatstandsin
thewayofyourlosingweightandachievingoptimalhealthWersquollalsointroduceyou to theAtkinsEdge thepowerful tool thatdistinguishesAtkins fromotherdietsandletsyououtsmartthebullyTheAtkinsEdgeconvertsyourbodytoafat-burningmachineYeswersquoretalkingaboutusingyoursparetirebeerbellythunder thighs heroic hips jiggling butt or wherever your fat deposits havelandedasyourprimaryenergysourceJustasimportanttheprocessofliterallyrestoring your body to its best shapewill not onlymake you feel good aboutyourbodyandproudofyourresolveyoursquollalmostsurelyfindthatthesenseofempowerment and confidence spills over into your personal and professionallifeFeelingpowerful isanaphrodisiacsodonrsquotbesurprised tofind thatyoursexlifealsorevives
ISATKINSFORYOU
TohelpyoudecidewhetherAtkinscanhelpyouslimdownmdashandstaytheremdashandaddressanyhealthissuesconsiderthefollowingquestions
AREYOUHAPPYWITHYOURWEIGHTIfsocongratulationsButevenif yoursquore contentwith your appearance youmay find it an effort tomaintainyour weight or you may have health problems that could be alleviated bychangingyourdietOrperhapsyouwanttoreconfigureyourbodybytradingfatfor muscle as Atkins can do especially if you also embark on a trainingprogramBottomlineAtkinsisaneffectiveandsustainablewaytoshedpoundsmdashquicklyandsafely
WHATAREYOURWEIGHTLOSSGOALSIfyouhavejustafewpeskypoundstoloseyoucanprobablytakethemoffinamonthorsoSomepeoplelose up to 15 pounds in the first twoweeks onAtkins Countless individualshavelostmorethan100poundsoverallmdashandyoucouldtooYoursquollmeetsomeof them in this book and can read more of their success stories onwwwatkinscom Naturally individual results vary considerably dependinguponagegenderactivitylevelmetabolicresistanceandotherfactorsplusmdashofcoursemdashhowcarefullyyoufollowourinstructionsBottomlineYoucanlosealittleoralotonAtkins
DOYOUHAVEOTHERHEALTHISSUESYOUWANTTOCORRECTORHEADOFFIndividualresultsvarybutgenerallyifyougoeasyoncarbsand focusonvegetables andotherwhole foodcarbs yoursquoll almost surely findthatyourtriglyceridesdiminishyourldquogoodrdquocholesterolrisesandyourmarkersofinflammationimprove2Ifyouhavehighbloodpressureyoushouldseeyournumbersdrop3ThosewithelevatedbloodsugarandinsulinlevelswillalsoseeimprovementMostAtkins followerswhooncehad to takemedicationsandorinsulinfortype2diabetestocontroltheirbloodsugarordiureticstocounteractfluid retentionhavebeen ablewith their doctorrsquos help to reduce their dosageand even stop taking the drugs once theyrsquove adapted to the Atkins programAtkinsalsoaddressesotherhealthissuessuchasinsulinresistanceandmetabolicsyndrome4 Controlling carbs is also a time-tested and viable treatment for
epilepsy5 Bottom line Atkins is a healthy diet and for those with medicalproblems is also a corrective diet that can significantly reduce the risks fordisease
WEREYOUSUCCESSFULSHORTTERMBUTNOTLONGTERMONOTHERDIETSAnydietthatrsquosnotsustainableisalmostcertainlydoomedtofailureAbout95percentofpeoplewholoseweightregainitmdashusuallywithinafewyears6ThepointisthatonceyoursquoveslimmeddownrawwillpoweraloneisnotenoughforyoutosucceedinthelongtermYoualsoneedanallyandthisiswheretheAtkinsEdgecomesinNumerousstudiesshowbettermaintenanceofweight loss after one and two years with Atkins compared to low-fat diets7Bottom line OnAtkins you lose theweight and can thenmaintain that lossmakingitadietforlife
ARE YOU UNABLE TO LOSE WEIGHT OR MAINTAIN WEIGHTLOSS BY COUNTING CALORIES AND AVOIDING FAT A diet thatskimpsonnaturalfatsisinherentlyunsatisfyingmakingitextremelydifficulttosustain long term as is a calorie-restricted diet that leaves you perpetuallyhungryAtkinsontheotherhandallowsyoutoeatmanydeliciousfoodsthatcontainhealthyfats Infact researchshows thatwhenpeopleonAtkinseatasmuchastheywantmostwindupnaturallyeatingasuitablenumberofcalories8BottomlineOnAtkinstherersquosnoneedtoskimponfatsorcountcalories
ARE YOU ALWAYS HUNGRY OR PLAGUED BY CRAVINGS ONOTHER DIETS A low-fat diet is almost always a high-carb diet whichquicklyconverts toglucoseinyourbloodstreamespecially in thecaseof low-quality carbsThe result is a roller coaster of blood sugarhighs and lows thatzaps your energy and leave you craving another ldquofixrdquo of quicklymetabolizedcarbs a few hours after a meal Bottom line Eating the Atkins way (whichincludestwosnacksaday)meansyouneednevergohungry
ARE YOUR FAVORITE FOODS DOUGHNUTS SWEETS CHIPSFRIESANDOTHERHIGH-CARBFOODSThemoreof thesefoodsyoueatthemoreyoucravesettingupaviciouscycleofovereatingfoodsthatdonrsquotsustainyourenergyandhave littlenutritionalvalueAhigh-carbsnackmerely
repeatsthecycleBottomlineEliminatingsugarsrefinedcarbsandotherhigh-carbfoodsfromyourdietallowsyoutogetoffthebloodsugarrollercoaster
DO YOU GAIN WEIGHT EASILY EVEN THOUGH YOU DONrsquoTOVEREATItrsquosasadfactthatsomepeopleputonweightmoreeasilyandloseweight more slowly than others9 However if you canrsquot drop excess poundswhen yoursquore truly not overeating this may be an indication that your bodydoesnrsquot tolerate carbs well which can be a precursor of type 2 diabetesControlling your carb intake nips the problem in the budBottom lineDoingAtkinsallowsyourbodytobypassproblemshandlingcarbohydrates
WERE YOU INITIALLY SUCCESSFUL ON ATKINS IN THE PASTBUT REGAINEDWEIGHT If you regained weight after losing it yoursquolllearnhowtorefinethelessonsyoulearnedaboutweightlossandapplythemtothebiggerchallengeofslimmingdownforgoodBottomlineAtkinsfocusesonweightmaintenancefromDay1
DID YOU GET HUNG UP ON INDUCTION AND DIDNrsquoT MOVETHROUGHTHEOTHERPHASESAlltoomanypeopleconfuseInductionthe first phase that kick-starts weight loss for the entire Atkins programRemaininginInductionmayproducequickweightlossbutitdoesnrsquotteachyouhowtoachievepermanentweightcontrolYoumayalsobecomeboredwiththefood choices which could diminish your commitment to stay with AtkinsBottomlineThistimeyoucanbecomfortableexploringtherangeoffoodsthatwill enable you to keep losing weightmdashand ultimately maintain your newweight
HAVEYOUTRIEDATKINSBEFOREBUTDROPPEDOUTBEFORELOSINGMUCHWEIGHT Ifyou found theprogram too restrictiveyoursquollbepleased toknowthat itrsquosnowfarmore flexibleForexampleyoucannowenjoyasatisfyingvarietyofvegetablesfromtheget-goYoursquollalsolearnhowtodine out easily and safelymdashon any cuisine If you felt the food was tooexpensivewersquollhelpyouavoidovereatingproteinandprovideyouwithalistofmeat cuts that wonrsquot break your budgetBottom line Anyone can do Atkinsanywhereandthatincludesvegetariansandvegans
THISTIMEWILLBEDIFFERENTIfyoursquoreaveteranoftheweightlosswarswecanpromiseyouthatyoursquoreinforasurprise this timewillbedifferentButfirstofallyoumustunderstandthatsheddingpoundsandgettinghealthyisnrsquotjustamatterofwillpowerTherearebiological reasons why you feel hungrymdashor not Earlier in this chapter wementioned themetabolicbullywhichunderminesyourdeterminationand triesto derail your efforts at weight loss Because the glucose from carbohydratesmust always be tapped first as a source of energy therersquos rarely any need toaccessyourbodyfatifyoueatthetypicalcarb-heavyAmericandietSoeatinglotsofcarbohydratesactsasametabolicbullyitblocksyourbodyfromburningits own fat just like a playground bullywho keeps other kids from using theswingsButdonrsquotdespairYounowhaveaccesstoavaluabletoolthatwillallowyou
to burn your own body fat for energy and keep hunger at bayWhen you cutback on carbs sufficiently your body transitions to a primarily fat-burningmetabolismforcingthebullytostepasideThemessagesyourbodytransmitstoyourbrainwill changedramatically InsteadofhearingldquoIrsquom tiredandhungryFeedmesweetstarchyfoodsthisminuterdquothatnaggingvoicewillbeblissfullysilent Yoursquoll actually find that you can go for several hours without eventhinkingaboutfoodScientists refer to it as a fat-burning metabolism but we call this ally the
AtkinsEdgeItenablesyoutostopthemetabolicbullyinitstrackssoyoulosefat pounds without experiencing undue hunger cravings energy depletion oranysenseofdeprivationWhenyouburnfatforenergyallday(andallnight)yourbloodsugarremainsonarelativelyevenkeelWithoutquestiontheAtkinsEdgemakesiteasiertostaythecourseandsucceedinmeetingyourgoalsNowthatyouknowthateatingtoomuchsugarandotherrefinedcarbohydratesstandsinthewayof losingweightandrestoringyourenergyweaskagain isAtkinsforyouPerhapsthemorelogicalquestionisWhywouldnrsquotAtkinsberightforyou
NOCARBSNOT
ThemostpersistentmisconceptionaboutAtkinsisthatitrsquosano-carbdietFromthefirstprintingofDrAtkinsrsquoDietRevolution in1972 theadvicehasalwaysbeen to limit-not eliminate-carbs In fact this first version of the programincluded salads from Day 1 Over the years the number and amount of
vegetables permissible in Phase 1 has increased significantly in large partbecauseofabetterunderstandingofthebenignroleoffiberincarbsAtkinsisactuallyaboutultimatelydiscoveringwhichwholefoods includingvegetablesfruits nuts legumes and whole grains-all of which contain carbohydrates-yoursquoreable toeatwithout interferingwithweight lossweightmaintenanceormetabolic health Finding out how much fiber-rich carbohydrate you can eatwhilestillmaintainingyourAtkinsEdgeiskeytoyourlong-termsuccess
GROUNDEDINRESEARCHNowthatyourealizethepoweroftheAtkinsDietletrsquostakeabrieflookatsomeof the recent research that has evaluated its safety and efficacy This newerresearch builds upon older information on carbohydrate-restricted dietsincluding the use of low-carbohydrate diets by a variety of aboriginal huntingcultures thatpersisted for thousandsofyears In the lastdecadeamultitudeofstudiesonrestrictedcarbohydrate intakehasdramaticallychanged theresearchlandscapeAmongthesearesevenstudieslastingfromsixmonthstotwoyearsusuallycomparingtheAtkinsDiettoothercommonweightlossstrategies10IntermsoftotalweightlossineachcaseindividualsonAtkinsdidatleastaswellasmdashandusuallybetterthanmdashthoseonotherdietsdespitethefactthattheycouldconsumeasmanycaloriesastheywantedaslongastheystayedwithinthecarbguidelinesMoreoverriskfactorssuchashighbloodtriglycerideslowHDLcholesterol
levels and elevated blood pressure consistently showed improvement withcarbohydraterestrictionWhetherovermonthsoryears thevariousparameterswere as good and inmost cases better with the Atkins Diet In no case didAtkinsworsen any important parameter Itrsquosworthmentioning that in each ofthese seven studies the subjects received varying degrees of ongoing dietarysupportafterthefirstfewweeksormonthsAndtheydidnrsquotselectthedietthatappealed to them instead theywere randomly assigned to one of the variousdietswhichwouldtendtolimitthedegreeofsuccessinthegroupasawholeNonethelessgroupsassignedtoAtkinsdidbetteronaveragethanthoseassignedahigh-carbohydratedietAnother study didnrsquot use the Atkins Diet per se although it was initially
similar to theInductionphasenordid itcomparea low-carbprogramtootherdiets But this research done in Kuwait demonstrated the magnitude ofbeneficial change that a low-carb diet can provide when subjects receiveongoingsupport11Inthiscasesixty-sixobeseindividualssomewithelevatedbloodsugarandcholesterolconsumed80to100gramsperdayofproteinfrom
meatandfish20gramsofcarbohydratefromsaladvegetables5tablespoonsofoliveoil for cookinganddressingvegetables andamultivitaminmultimineralsupplementAftertwelveweeksthecarbohydrateintakewasraisedto40gramsperday (similar to that inOngoingWeightLoss) includingsomeberriesThesubjectsweremonitoredandsupportedasoutpatientsforayearatwhichtimetheiraverageweightlosswasmorethan60poundsInadditionasubgroupwithelevated blood sugar (some were diabetic) experienced a rapid reductionbringingthemwithineightweeksinto thenormalrangewhereit remainedforthedurationofthestudyThisdietoutperformedthatofanyoftherandomizedgroupsintheothersevenstudiesdueinparttothefactthatthesubjectschosetheir diet rather than being assigned to it Additionally the supportive officestaffcounseledthemincludinggivingthemspecificadviceonthekindoffattoeat showing whatrsquos possible when a safe and effective low-carb diet iscombinedwithanenablingsupportstaffinaclinicalsettingIn the following chapters wersquoll cover the basics of the diet and talk more
about the Atkins Edge and how it enables you to remain in controlmdashandvanquish themetabolic bully that has threatened to take over your lifeWersquollalsoofferlotsofpracticaladviceonhowtodealwiththechallengesyoursquollfacedayinanddayoutbutfirstmeetTraciMarshallwholostalmost100poundsonAtkins
SUCCESSSTORY1
SHEDDINGTHEldquoBABYrdquoWEIGHT
TwopregnanciesleftTraciMarshallheavierthanshehadeverbeenandwithanumberofserioushealthproblemsNowthatshersquoslostmorethan90poundsonAtkinsherhealthisrestoredalongwithherfigureandherzestforlife
VITALSTATISTICS
CurrentphaseOngoingWeightLoss
DailyNetCarbintake
40ndash45grams
Age42
Height5feet6inches
Beforeweight267pounds
Currentweight172pounds
Weightlost95pounds
Goalweight150pounds
Formerwaisthipsmeasurement40inches485inches
Currentwaisthipsmeasurement295inches385inches
Formerbloodpressure16090
Currentbloodpressure11874
Currenttriglycerides48
CurrentHDL(ldquogoodrdquo)cholesterol58mgdL
CurrentLDL(ldquobadrdquo)cholesterol110mgdL
Currenttotalcholesterollevel178mgdL
HasyourweightalwaysbeenanissueYesIrsquoddoneAtkinsin1997andlost45poundsintwoandahalfmonthsIkeptthat off without effort and felt terrific until 2003 when I got pregnant I hadmorningsickness thewhole timeandspent threemonths inbedBy the timeIbecame pregnantwith our second son Iwas 41 years old and itwas an evenmoredifficultpregnancy
WhathealthproblemsdidyouhaveIrsquod developed hypertension and had a heart murmur while I was expectingAfterwardIalsosufferedfrompostpartumanxiety
WhatgotyoubackonAtkinsIrsquodactuallygonebacktoAtkinsaftermyfirstsonrsquosbirthandhadlost25ofthe50 extra pounds Irsquodgainedbefore realizing Iwashaving another baby I nowunderstand that I could have done the Lifetime Maintenance phase whilepregnantMydoctorwas totally supportive aboutmy returning toAtkins aftermysecondsonrsquosbirthBythis timeIrsquodreadseveralofDrAtkinsrsquosbooksandknewthatIwashighlyintolerantofcarbsandthatAtkinswasalifestylechangenot justaweight lossdiet I rememberedhowgreat it felt to liveAtkinseverydayandstayslimIwantedthatback
WhathealthimprovementshaveyouseenMy blood pressure and lipids are great My doctor is really happy with myprogressMy heart murmur has disappeared I sleep better I have waymoreenergyandexerciseissomethingIlookforwardtonow
WhatrsquosyourfitnessroutineIwalkwiththekidsthreedaysaweekandgobymyselfonotherdaysIbelongtoagymwhereIdosomecardiobuthavecometorealizethatstayingactiveisnot just going to the gym Recently I started doing modified push-ups legextensionsandothercalisthenicsAlmost immediatelyweight losspickedupIrsquovelearnedtoloveexercisebecauseitfeelsawesome
WhatwastheworstthingaboutbeingoverweightIdidnrsquot feel likeme I felt lost inahugebody Iwanted tohideandIwassoembarrassedformychildrentohaveaheavymom
HowdidyouhandlethechallengeofhavingalotofweighttoloseIonlythoughtabout10poundsatatimeNowthatIrsquomclosertomygoalIonlythinkabout5poundsatatime
HowwouldyoudescribeyoureatingstyleI eat everything that other people eat I just eat it differently So today Irsquombaking a pumpkin pie for my husband and Irsquom making low carb pumpkincheesecakeformyselfbakingitinsingleservingsinmuffintinsForbreakfastImight have Brussels sprouts mashed with cream and butter and a pork chopcookedinoliveoilwithgarlicLunchisusuallyabigsaladwithoniontomatoavocado a piece of chicken and my own salad dressing Snacks are usuallyberriesandnutsFordinnerwersquollhaveaproteinandavegetableIrsquollmakericeor sweet potatoes for the rest of the family and Irsquoll have another low-carbvegetable
HasdoingAtkinsaffectedhowyoufeedyourfamilyAbsolutely Ifyou teachkidshowtoeat theyrsquolleat right Irsquomraising themonthe Atkins lifestyle I try not to have white potatoes in the house except atholiday times Iwonrsquot buy anythingwith high-fructose corn syrup I read thelabelsofeverythingtomakesureoftheingredients
WhatwordsofwisdomcanyouofferotherpeoplePlanaheadMakemorethanyouneedforasinglemealsothatyoualwayshavesomethingatthereadySatisfysweetcravingswithacupofcoffeewithcream
and low-carb sweetenerMotivateyourselfby lookingatoldphotoswhenyouwereatagoodweightKeepa food journalLearn toadapt recipes likeusingeggplantstripsinlieuofpasta
WhatwasthemostdifficultthingforyouThehardestpartisjustmakingthecommitmenttostartOnceyougetgoingitjustfeelssogoodFormeitgetseasierthelongerIstayonAtkins
Chapter2THEROADAHEAD
Aslongasyouconsiderashort-termdietasasolutionyoursquoredoomedtoanon-againoff-againbattlewithyourweight
One of the main reasons for the failure of most efforts to slim down is thatpeople simply canrsquot sustain the prescribed way of eating Boredom ordissatisfaction with the permissible foods concern about the adequacy of thedietorsheerhungerultimatelycausesdieterstoreverttotheiroldhabitsEatingis pleasurable and anyweight control approach thatmakes food the enemy isdoomed to failure In contrastAtkinsmakes foodyour friendand is all aboutchoice rather than denial By the time yoursquove completed this chapter yoursquollhave a better understanding of the several pieces of the puzzle that cometogethertogiveyoutheAtkinsEdgeThismetabolicadvantagewillpoweryouwithasteadysourceofenergymdashandempoweryoutostaywiththeprogram
THED-WORD
MostpeoplearehunguponthesecondarymeaningofthewordldquodietrdquoalimitedperiodofdeprivationtoloseweightThatshort-termthinkingiswhathasgottensomanyldquodietersrdquointothesamebindTheyhopontothedietwagonlosealittleexcessbaggagethenhop(orfall)offandregainthesameoldpoundsAslongasyouconsiderashort-termdietasasolutionyoursquoredoomedtoan
on-againoff-againbattlewithyourweightThingsaredifferentinAtkinslandFirst of all losing weight the low-carb way neednrsquot involve deprivationSecondlyalthoughAtkinshasalltoooftenmistakenlybeenperceivedasjustaweight lossdiet (andwithoutquestion itdoes helppeople loseweight swiftlyand effectively) itrsquos really a lifestyle that enriches your life in many waysThatrsquoswhytheprogramrsquosformalnameistheAtkinsNutritionalApproachYoucan still call it theAtkinsDietmdashwe domdashas long as you remember that itrsquos amuchbiggertentAtkinsisawayofeatingthatwillenhancethequalityofyourlifeAfter threeprogressively liberalphases theAtkinsprogramculminates in
LifetimeMaintenance
LETrsquoSPREVIEWTHEPHASES
Part II of this book is devoted to the four phases but for now wersquoll brieflyintroducethemtomakeitcrystalclearthatAtkinsistrulyarecipeforliferatherthansimplyaweightlossdiet
PHASE1INDUCTIONiswheremostmdashbutnotallmdashpeoplestartItlastsforaminimumoftwoweeksbutfeelfreetohangouttherelongerifyouhavealotofweighttoloseInInductionyoursquolltrainyourbodytoburnfatwhichwillkick-startweightlossTodosoyoursquollconfineyourselftoadailyintakeof20gramsofNetCarbs(SeethesidebarldquoWhatAreNetCarbsrdquo)Ofthose20carbgramsatleast12to15shouldbeintheformofwhatwecallldquofoundationvegetablesrdquowhichyoursquolleateverydayalongwithproteinandhealthynaturalfatsOffthemenu is anythingmadewith sugar fruit juices and concentrates and flour orothergrains
PHASE 2ONGOINGWEIGHTLOSS or OWL is when you continue toexplorefoundationvegetablesandbeginaddingbackfoodssuchasberriesnutsandseedsmdashandperhapsevensomelegumesYoursquollslowlyincreaseyourdailycarb intake by 5 grams at a time until you find your personal tolerance forconsumingcarbswhilecontinuingtoloseweightknownasyourCarbohydrateLevelforLosing(CLL)Youtypicallystay in thisphaseuntilyoursquoreabout10poundsfromyourgoalweight
PHASE 3 PRE-MAINTENANCE broadens the range of acceptable wholefood carbs in the form of other fruits starchy vegetables and finally wholegrains (However not everyone can addbackall these foodsor eat themonaregularbasis)Aslongasyoucontinuetoloseweightyoucanslowlyincreaseyourdailycarbintakein10-gramincrementsWhenyoureachyourgoalweightyoursquolltestoutthelevelofcarbintakeyoucanhandlewithoutregainingpoundsor losing the precious metabolic adaptations yoursquove achieved This level isknownasyourAtkinsCarbohydrateEquilibrium(ACE)Onceyourweighthasstabilizedforamonthandyourfoodcravingsareundercontrolyoursquorereadytomoveon
PHASE 4 LIFETIMEMAINTENANCE is really not a phase at all but alifestyle Yoursquoll continue to consume the varied whole foods diet of Pre-Maintenanceadhering toyourACEandregularlymonitoringyourweightandmeasurements Two approaches toLifetimeMaintenance address the needs ofpeopleacrossa rangeofACEsSomepeoplemayneed tokeep their intakeofcarbohydrates low and avoid certain foods to continue to enjoy the healthbenefitsof carbohydrate restrictionotherswill havemore latitude to consumemoreandagreatervarietyofcarbohydratefoods
InthenextchapterswersquollgetintothespecificsofwhatyoushouldbeeatingfromDay1 andwhat yoursquoll addback as you slimdownandyour neweatinghabitsbecomeingrainedWersquollalsodiscussthefewfoodsthatyoursquorebetteroffsteering clear of The Atkins approach is not about banning foods lacking innutrients and full of carbs but it doesmake clear the dangers they present toweightcontrolandoverallgoodhealthWetrustthatonceyouunderstandhowthese foods sabotage your good efforts yoursquoll prettymuchwrite them off forgood
WHATARENETCARBS
The only carbs thatmatterwhen you doAtkins areNetCarbs aka digestiblecarbsorimpactcarbsFortunatelyyoudonrsquothavetobeafoodscientistormathwhiztofigureouthowtocalculatethemSimplysubtractthenumberofgramsof dietary fiber inwhole foods from the total number of carbohydrate gramsHow come The answer is that although itrsquos considered a carbohydrate fiberdoesnrsquotimpactyourbloodsugarlevelSounlikeothercarbsitdoesnrsquotactasametabolicbullyLetrsquosdothemathAhalfcupofsteamedgreenbeanscontains49gramsofcarbsofwhich20gramsare fiber sosubtract20 from49andyouget29gramsofNetCarbsHerersquosanevenmoredramaticexampleacupofRomaine lettucecontains14gramsofcarbsbutmore thanhalf thecarbs(10gram)arefiberforaNetCarbcountof04gramsNowonderyoucaneatlotsandlotsofsaladgreensonAtkins
When it comes to low-carb foods you subtract grams of sugar alcohols(includingglycerin)aswellasoffiberfromtotalgramsofcarbstogettheNetCarbcount
Tip For a Carb Counter that provides total carbs Net Carbs and othernutritionaldataforhundredsoffoodsgotowwwatkinscomtools
WHATARESUGARALCOHOLS
Many low-carb products are sweetened with such ingredients as glycerinmannitolsorbitolxylitolerythritolisomaltlactitolandmaltitolTheseformsofsugarcalledsugaralcohols(orpolyols)provideasweetnessandmouthfeelsimilartothatofsugarwithoutallthecaloriesandunwantedmetaboliceffectsBecausesugaralcoholsarenotfullyabsorbedbythegut theyprovideroughlyhalf the calories that sugar does although each one varies slightly Theincomplete and slower absorption results in aminimal impact on blood sugarandinsulinresponseThismeansthatsugaralcoholsdonrsquotsignificantlyinterferewithfatburningmakingthemacceptableonAtkinsOtherbenefitsmayincludepromotion of colon health and prevention of cavities However a portion ofsugar alcohols is not absorbedwhich can produce a laxative effect and causesome gastrointestinal problemswhen they are consumed in excess IndividualtolerancesvarysoitisbesttotestthewatersslowlyMostpeoplefindthattheycanhandle20to30gramsadaywithoutundesirableeffects
MEASURINGYOURPROGRESS
MostpeoplelosepoundsquicklyandsteadilyinthefirstfewweeksofAtkinsmdashinfactsomepeopleloseupto15poundsinthefirsttwoweeksontheprogramButnumerousfactorsinfluenceyourindividualweightlosspatternIfyouhavejustafewpoundstolosetheymaybemoreresistanttoyoureffortsMentendtolosemorequicklythanwomendoYoungerpeopletypicallyhaveanadvantageover the middle-aged or older Hormonal changes such as menopause candefinitely slow yourmetabolism andmake itmore difficult to banish poundsSomepeoplenaturallyhaveaslowermetabolismCertainprescriptiondrugscanalsointerferewithweightlossYourspouseorfriendmaywellloseatadifferentratethanyoudoJustrememberthatgettingslimandtrimisnrsquotacontestRatheritrsquosaprocessofdiscoveringhowyourownbodyworksThoseofyouwithasignificantamountofweighttolosetypicallyseesteady
progressweek afterweek but itrsquos natural to experience someups and downsandwithtimealmosteveryoneseesaslowdowninweightlossLostinchesalsoindicate progress sometimes evenwhen poundswonrsquot budge Thatrsquoswhyweencourage you to unroll the tapemeasurewhenever you hop on the scaleAsyoursquoll come to understand your goal is not just a smaller clothing size and atrimmerbodyitrsquosalsotoenjoygoodhealthandwell-beingIfyoustartoutwithtype 2 diabetes or hypertension both of which tend to improve promptly onAtkinsyourimprovednumberswillgiveyouandyourdoctorevidencethatthediet isworkingWersquollgiveyoumoredetailonhowdiabetesandother seriousconditionsrespondtoAtkinsinpartIV
WATERPOUNDSANDFATPOUNDS
As with any weight loss program some of the initial weight loss yoursquollexperience is water weight After all one-half to two-thirds of your body iscomposedofwaterAtkinsnaturallyhas adiuretic effect that startswithin thefirst few days which is why drinking plenty of water and other fluids isimportant as is taking a multivitaminmultimineral to ensure that you donrsquotdeplete your stores of electrolytes (sodium potassium magnesium) (Wersquolldiscuss which supplements are important shortly) So if you drop 10 to 15pounds in the first fewweeksyoursquollbesayinggood-bye tosomeunnecessarywater weight along with the initial fat pounds But once that excess water isgoneyoursquollbelosingprimarilybodyfatTheAtkinsDiethasbeenshowntimeandtimeagaintoresultinsignificantfatlossespeciallyfromthestomacharea1In head-to-head comparisons Atkins consistently outperforms other diets intermsoffatloss2ThemajorityofstudiesindicatethatwhencarbohydrateintakeisreducedandproteinintakeismodestlyincreasedtherersquosagreaterpercentageoffatlossandbetterretentionofleanbodymassButafterthataslongasyoufollowourfoodintakeguidelinesyoucanbesecureintheknowledgethat thevastmajorityofyourongoingweightlosswillcomefromfat
WHATTOEXPECT
Your body makes a number of adjustments as it begins to focus on burningprimarilyfatafterwhichyouwillhavegainedthemetabolicadvantagewecalltheAtkinsEdgeHowever in those first fewweeks as your bodymakes thistransition you might encounter a few symptoms The most common areheadachesdizzinessweaknessfatiguemdashsometimesreferredtoasAtkinsflumdash
andconstipationFortunatelyallareprettyeasytoavoidWersquolltouchonthemhereand thengiveyoumorecomplete instructionsonhow tomanage them inchapter7As mentioned above type 2 diabetes and hypertension sometimes improve
dramatically when you are on a low-carb program so the need for certainmedicationsdiminishesClosecooperationwithyourdoctor isessentialso thatyou donrsquot confuse the effects of too high a dose of a medication with doingAtkinsitselfAlsoitrsquosnotagoodideatobeginanewormoreintenseexerciseprogramatthesametimeyoustarttheprogramGiveyourbodythebenefitoftwotothreeweekstoadjustbeforepushingtheexerciseenvelopeOntheotherhandifyouarealreadyveryactiveorworkoutregularlyandcancontinuetodosowithoutanylossofenergyfeelfreetocontinueConsuming carbohydrates makes you retain water but shifting over to fat
burninghasadiureticeffectmeaningyoursquollexcretemoresaltalongwithfluidIfyouused to feelbloatedandno longerdo thatrsquosagood thingMoreover ifyouhavehighbloodpressure thediureticeffectmaymean thatyournumberswillcomedownnicelyinthefirstfewdaysorweeksButformanyoftherestofusfluidlosscanbetoomuchofagoodthingTomanagethisproblemsimplydrinkplentyofwaterandotherfluidsandmakesuretoconsumeaminimumofhalfateaspoonofsalteachdayYoucandothiswithsaltitselfacoupleofcupsofsaltybrothorameasuredamountofsoysauceFollowthisregimenfromthestartandheadachesdizzinessfatigueorconstipationshouldnotbeaproblemAddingthismodestsodiumsupplementmdashnothisdoesnotmakeAtkinsahigh-saltdietmdashisoneofmanyscience-basedchangesinAtkinsWersquollgiveyoumoredetails about this practice (and the few exceptions for those who should notfollowit)inchapter7
NUTRITIONBASICS
YouprobablyhaveageneralideathatfoodscontainvariousamountsofproteinfatandcarbohydrateswhicharecommonlyconsideredmacronutrientsDoesitmatterwhetheryoueatmoreorlessofoneoranotherForthatmatterwhatisaCalorie And how do calories relate to carbs Letrsquos start with the easy stuffMacronutrientsarethethreenutrientfamiliesthatprovidethebodywithneededenergymdashintheformofcaloriesmdashtocarryoutallthebodilyfunctionsnecessaryfor life A few foods contain a single macronutrient such as sugar (allcarbohydrate) and olive oil (all fat)Most foods however contain two or allthree macronutrients For example a cup of whole milk contains 8 grams of
protein and about the same amount of fat as well asmore than 11 grams ofcarbohydrateFourouncesofportobellomushroomscontainalmost6gramsofcarbohydratemdashofwhich nearly 2 grams are fibermdashaminiscule amount of fatandalmost3gramsofproteinACalorie(akakilocalorie) issimplyaunitoffoodenergyIn thisbookwe
usethewordldquoCalorierdquo(withacapitalC)todesignateakilocalorieandthewordldquocalorierdquo in reference to energy in general Your body needs the energy inmacronutrientsnotjustforphysicalactivitybutalsoforall itsotherfunctionsincluding breathing staying warm processing nutrients and brain activity Agramofproteinorcarbohydratecontains4Calorieswhileagramoffatcontains9CaloriesSogramforgramfatisamoreconcentratedsourceofenergySomeof the raw materials in macronutrients are turned into energy almostimmediatelyothersarebrokendownintovariouscomponentsthatareusedforenergylaterATKINSISDIFFERENTFROMOTHERDIETS
To succeed onAtkins youmay need to forget what yoursquove learned on otherdietsHerersquoswhy LOW-FAT
DIETLOW-CARBDIET
COMMENTS
Methodology Countcaloriesrestrict allfat
Count carbseliminate transfats
Satiating foods eaten on Atkinsminimize hunger moderatingcalorieintake
Eatmostly Carbs of allsorts
Healthy fatsproteinhealthycarbs
Avoidsugarpastabreadandotherrefined-carb foods that raise bloodsugarlevels
Weighfoods Yes No WhotakesascaletoarestaurantCountcalories
Yes No Atkinsemphasizesqualitynotlow-caloriefood
Countcarbs No yes All you need is a Carb Counter totrackyourintake
Eat preparedfoods
Yes(onsomeprograms)
No You eat healthfulwhole foods notexpensivepreparedmeals
Snacks Yes butcalorie
Yes twice aday
Who wouldnrsquot prefer cheese nutsorguacamoletoacelerystick
restricted
HOWFOODBECOMESENERGYmdashANDFAT
Humanmetabolism is complex butwersquollmake it as simple as possible ThischemicalprocessconvertsfoodintoeitherenergyorthebodyrsquosbuildingblockswhichthenbecomepartofyourorganstissuesandcellsEatingtherightfoodscanimproveyourbodyrsquosmetabolismparticularlyhowithandlesfatWhenyoueatfewercarbohydratefoodsmdashrelyingmostlyonvegetablesrichinfibermdashyourbody switches to burning fat instead of carbs as its primary fuel source Theaveragenormal-weightpersoncarriesabout100000Caloriesworthofenergyinfat storesmdashhypothetically thatrsquos enough to runat a steadypace formore than200hoursmdashandsomeofushavemuchmore than thatTheAtkinsDietmorethananyotherdietgivesyouthekeytounlockthatenergyforfuelThe concept of carbs as a metabolic bully should help you understand the
implications of the switch from burning carbohydrates to burning fat Herersquoshow itworksWhen you eat carbohydrates theyrsquore digested and converted toglucose(sugar)whichyourbloodstreamtransportsthroughoutyourbodyThismeans that carbohydrate intake is largely responsible for blood sugarfluctuations Itrsquos also important to understand that itrsquos not only the amount ofcarbohydratesbutalsotheirqualitythatdeterminetheextentofthatimpactForexample eating a bowlof brown rice andbeans raises your blood sugar levelmuch more slowly and less dramatically than say consuming a doughnut aglassofOJorabowlofsweetenedcereal(Foodneednottastesweettoconvertrapidly toglucosePrimeexamplesaremashedpotatoesandwhitebread)Theamount of sugar circulating in your blood is actually very smallmdashjust a fewteaspoonsmdashso to keep your blood sugar level normal after a big carbohydratedose theabsorbedglucosehas toberapidly transportedoutofyourbloodandintoyourcellsThisisthejobofthehormoneinsulinwhichsignalsyourcellstoremove glucose from your bloodstream Once inside a cell three things canhappentoglucose
bullItcanbeburnedimmediatelyforenergy
bull It can be stored in limited amounts for later use as a starchlikematerialcalledglycogen
bullOritcanbeconvertedtofat
Ifacellchoosesthislastoptionmakingfatfromglucoseitrsquosaone-waystreetTherersquosnowaythatfatcanbemadebackintoglucoseIthastobeeitherburnedasfatorstoredasfatInadditiontoitsfunctionasatrafficcopdirectingglucoseintocellsinsulin
controls the release of stored fat from your fat cells The higher your insulinlevelthelessfatisreleasedbackintoyoursystemtobeusedasfuelSowhenyou eat a high-carbmeal particularly one high in refined starches and sugaryourinsulinshootsuptoremovetheglucosefromyourbloodandtuckitawayin cells and your fat usage simultaneously goesway down Simply put yourbodyalwaysgivescarbsprioritytreatmentWhydocarbsalwaysgetthekid-glovetreatmentItrsquosbecauseyourbodyhas
onlya limitedability to storecarbs atmost abouthalf adayrsquosenergy supply(ContrastthistobodyfatstoresEvenathinpersontendstocarryatwo-monthreservesupply)SoitmakessensethatweburnasmuchcarbohydrateaswecanassoonasitrsquosdigestedandabsorbedOtherwisewersquodquicklyrunoutofplacestostoreitAddtothattherapidpaceatwhichsugarandotherrefinedcarbsaredigested and the whole process can get pretty dramatic Now imagine thisprocess takingplace three fouror five timesadayeach timeshuttingoff fatburningasyourinsulinlevelescalatestodealwiththerisingtideofbloodsugarYourbodyhasnootheroptionsonceyoursquoveeatenacarb-richmealbecausethismetabolicbullyalwayshastohaveitswayBecauseofthisbiologicimperativefatcaloriesarealwayspushed to thebackof the linemdashwheremore than likelytheyarestoredandstoredandstoredThiswholeprocessisprettysilentformostofusaslongaswersquoreyoungand
healthybutsomepeoplehavetroublewiththesewideswingsinbloodglucoseIf your insulin response is too great or lasts too long your blood sugar leveldropsmdashandbamyourenergylevelcrashesYoumayrecognizeitasaslumpafew hours after lunch You may have trouble concentrating feel sleepy andoften crave something such as chocolate chips or candy Then guess whathappens a fewhours later Just rerun the tapeKeepup thispattern foryearsandyoumaydevelopinsulinresistancemeaningthatmoreandmoreinsulinisrequired to transport the same amount of glucoseWhat has happened is thatyourbodyisgivingintothebullyandthestageissetfordevelopingmetabolicsyndromeandeventype2diabetes(Wersquolldiscussthisindepthinchapter14)Comparedto thespanofevolutionourbodieshavenrsquothadmuchtimeto learnhowtodealwithallthesenewfangledrefinedcarbohydratesandsugarsthathavecometodominateourdietonlyinthelasthalfcenturyorsoAndallalongyou
were blaming your thunder thighs on salad dressing and scrambled eggs Theabilitytocarryaldquofannypackrdquoofenergyintheformoffatactuallyhelpedourdistant ancestors survive during prolonged intervals between meals (huntingdoesnrsquot always deliver eachmeal on time) and in times of famine Howevertodaywhenmostpeopleeat threebigsquaresfullofrefinedcarbseachdaymdashnottomentionsweeteneddoublecaffegravelattesandmidafternooncandybarsmdashtheyseldom get the opportunity to draw on their backup fat storesAs long aswekeepmakingglucoseintofatandletthebullyblockadeittherewersquoredoomedtobeingheavyFortunately finding the Atkins Edge gives you an exit pass off the blood
sugar roller coaster by switching your body over to burning mostly fat forenergyWhenyoueatfoodscomposedprimarilyofproteinfatandfiberyourbodyproducesfarlessinsulin(Ifyoueatalargeamountofproteinsomeofitcan convert to glucose but protein doesnrsquot provoke the secretion of nearly asmuch insulin as carbs do)Andwhen the carbs you do eat are in the formofhigh-fiber foods which convert to glucose relatively slowly you shouldnrsquotexperience extremes in your blood sugar levels Your body needs to producemuch less insulin so your blood sugar level holds steady along with yourenergylevelBychangingthebalanceoffatscarbohydratesandproteininyourdietyou
convertyourbodytoburningprimarilyfatinsteadofconstantlymakingitswitchbackandforthbetweencarbsandfatTherersquosnothingstrangeorriskyaboutthisperfectlynormalmetabolicprocessYouburnyourownbodyfatforenergyandas a welcome side effect you lose weight Just in case youmissed the pointearlier eating fats doesnrsquot make you fat as long as you give your bodypermission to burn them Place the blame where it belongs overeating andoverresponding to carbs And herein lies the theme of this bookmdashand thepremiseoftheAtkinsDietWe know that yoursquore raring to begin Atkins but hold your horsesWersquove
deliberately placed the next three chapters on macronutrients before part IIwhereyoursquollgetthenitty-grittyonhowtodoAtkinsBettertotakealittlebitoftimereadingthisnowthanlateronhavingtosayldquoOopsIshouldhavereadthatbefore I rushed into this and went astrayrdquo The more you understand theimportanceofwhatyouput intoyourmouth themoreyoursquollbecommitted tochoosingahealthfulwaytoeatfortherestofyourlifeMostpeoplewhofailedonAtkinsinthepastactuallyweredoingsomemisconceptionofAtkinsWhenyouunderstandthecorrectwaytoeat(andwhy)andhowslowersteadyweightloss leads to lifetime weight control your likelihood of long-term successincreasesgreatly
REVIEWPOINTS
bullAtkinsisalifetimeapproachtoeatingnotjustaweightlossdiet
bullAtkinsiscomprisedoffourprogressivelyliberalphases
bullCurbyourcarbintakeandyouconvertyourbodytoburningprimarilyfatforenergy
bullWhenyoubegin to tap intoyourbodyrsquos fat storesyou foil themetabolicbullythatnormallyblocksaccesstoyourfatstores
bull This metabolic adaptation known as the Atkins Edge provides a steadysourceof energyhelpingcontrolyour appetite andeliminatingor reducingcarbcravings
bullYoursquolllosewaterweightfirstonAtkinsasyoudoonanyweightlossdietbutfatlosswillquicklyfollow
bullConsumingamodestamountofsalteliminatesormoderatessymptomsthatmayaccompany thedietrsquosdiureticeffectand themetabolic shift toburningfat
bull The amount and quality of the carbohydrate foods you eat impact theamountofinsulininyourbloodstream
bull Fat is easily stored in your body but there is limited storage space forcarbohydratesoanyexcessconvertstofat
NowletrsquosmeetJanetFreedmanwhoisslimforthefirsttimeinheradultlife
SUCCESSSTORY2SUCCESSATLONGLAST
Fromage7whenshewasseriouslyinjuredinanaccidenttheartistandauthorJanet Freedman had struggledwith herweightAfter spendingmonths in bedbeing stuffed with foodmdashincluding daily milk shakes to heal her bonesmdashsheemergedasachunkylittlegirlwhogrewintoachunkywomanButthatrsquosnowhistory
VITALSTATISTICS
CurrentphaseOngoingWeightLoss
DailyNetCarbintake30grams
Age64
Height5feet3inches
Beforeweight1575pounds
Currentweight1325pounds
Weightlost25pounds
Currentbloodpressure11070
Formertriglycerides181
Currenttriglycerides83
FormerHDL(ldquogoodldquo)cholesterol41mgdL
CurrentHDL(ldquogoodrdquo)cholesterol54mgdL
WhatwasyourfirstefforttoslimdownIbegantheldquooldrdquoWeightWatcherswhenIwas19Ilosttheexcessweightbutremember lying inbedatnightunable tosleepbecausemystomachhurt fromhunger Needless to say I ultimately stopped the program and regained theweight Irsquod lost Over many years Irsquove tried a series of unsuccessful dietsMeanwhileIgainedadditionalweightduringtwopregnanciesandevenmoreasI aged In 2004 I entered a study at the local hospital that focused on a low-calorie low-fatdiet (DASH) that includedweekly educationalmeetings I lostweightslowlybutwashungrymostofthetime
DidyouhaverelatedhealthissuesYesMycholesterollevelsrequiredincreasedmedicationmyjointsachedandIfelt old and tired I also wasnrsquot able to fully participate in the exercisecomponentoftheDASHdietduetomyldquobadkneesandhipsrdquowhichmydoctorattributed to arthritis Both coronary artery disease and diabetes run in myfamilyandIthoughtitwasjustamatteroftime
WhatmadeyouturntoAtkinsAt the end of the study I continued to eat the low-fat low-calorie waymaintainingmyweightthroughextremediligenceIstillfeltdeprivedandinthelastyear I followed thatdiet I lostonly4poundsMeanwhilemycholesterolnumberswhichweresupposedtocomedownkeptclimbingAfriendtoldmehow she lost weight and improved her health on Atkins Since I still wasnrsquot
anywhere near a normal weight and I knew I couldnrsquot continue the low-fattortureanylongerIdecidedtotryit
HowdidyoudoIreachedmygoalweightinfivemonthsandthensetagoalofanother5poundswhich Irsquove surpassed Irsquove been able to reducemy cholesterolmedicine doseandmydryskinhasdisappearedMyjointsnolongerachesoIrsquovebeenabletoincreasemyexerciseIfullyexpecttoseefurtherimprovementasIcontinuethisamazinglifestyleAndIfitintosize8pantswhichIrsquoveneverworninmyentirelife
WhatisyourfitnessregimenIstartedwalkingathomeonatreadmillforfiveminutesat15milesperhourAsIrsquove lostweightandmykneeandhippainhasdecreased IrsquovedoubledmyspeedandaddedaninclineInowwalkfortwentytothirtyminutesthreeorfourtimesaweekOtherdaysIrideastationarybikedoaseriesofcoreexercisesandashortfree-weightroutine
WhatweretheworstthingsaboutbeingoverweightPeople who are of normal weight have no idea of the agonies that youngoverweight people endure I know that it left itsmark onmy self-esteem andconfidenceAllthosecontinuallyunsuccessfuldietsonlyaddedtothepain
WhatdoyoulikeaboutAtkinsIlovethatitishealthyandsensibleandpromotesrealfoodTheawfulgnawinghunger disappearsHunger has alwaysmademe abandonprevious attempts toloseweightNo longerWhen Iwent tomy sonrsquos destinationwedding Iwassurroundedbylotsofempty-caloriehigh-carbfoodsbutIwasnrsquottemptednotevenbytheweddingcakeTheexcessivehungerandcravingsaregone
WhatwordsofwisdomcanyouofferotherpeopleReadeverythingyoucanaboutAtkinsFollowtheguidelinesandgivetheplantwoweeks to seewhat it cando foryouTheAtkinsCommunitywillprovideyouwithadviceandsupport
AnythingelseyouwanttoaddIgotfatfollowingthegovernmentrsquosadviceNowmybodyistellingmethatthisistherightwaytoeatandtheadviceIrsquodbeengettingforyearswasdeadwrong
Chapter3THERIGHTCARBSINTHERIGHTAMOUNTS
WhiteflourisbettersuitedtoglueforkindergartenartprojectsthantonutritionRefinedgrainsandthe insidioussweetldquopoisonrdquoknownassugarfuel thefood-processing industrybutsuchproductsdamage thehealthandqualityof lifeofpeoplewhoarestrugglingwithcarboverload
In addition to taking control of your weight and your health an equallyimportant and related goal is to discover a nutrient-rich pattern of eating thatsuppliesyouwith a steady streamof energy Itrsquosvital thatyouunderstand thebasicsofnutritionbutyoualsoneedtolearntoreadyourownbodyrsquossignalsRebalancingyourdietisthefirststepinthispersonalizationprocessYou probably know some lucky individuals who seem to be able to eat
everythingandnevergainanounce(Donrsquothatethem)Thentherearetherestofuswhostrugglewithametabolismthatcanrsquothandlethehighcarbohydrateloadtypicalof themodernprocessed-fooddietFortunatelyyourbodywillbehavedifferently ifyou feed itdifferentlyAllyouhave todo to stop the struggle isbanish themetabolicbullybyactivating the fat-burningswitchaka theAtkinsEdge In this chapterwersquoll focus on howmuch andwhich carbohydrates youshould be eating to do so In following chapters wersquoll explore the roles ofproteinandfatinweightmanagement
WHATARECARBS
First letrsquosclarifysometermsCarbscomein twogeneralldquoflavorsrdquosugarsandstarches(alsocalledsimpleandcomplex)Themostcommonsimplecarbsareglucose fructose and galactose each containing a single sugar unit Thesesimple sugars can be partnered tomake sucrose (glucose and fructose) or themilk sugar lactose (glucose and galactose) Sucrose is themain sugar in tablesugarhoneymaplesyrupbrownsugarcanesyrupandmolassesStarcheson
the other hand are composed of long chains of glucose but when theyrsquoredigestedtheybreakdownintotheircomponentglucosepartsStarchesmakeupthe majority of carbs in breads pasta cereals rice and potatoes The leafygreens and other vegetables that are key to the Atkins Diet contain relativelysmallamountsofbothsugarsandstarchessotheyrsquoreoftencalledldquononstarchyrdquovegetables
WHATDOCARBSDO
Carbohydrates provide energy but if yoursquore trying to loseweight you clearlymustreduceyourenergyintakemdashintheformoftakinginfewercaloriesUsingthatlogicloweringyourcarbohydrateintakemakessenseButtherersquosanothermoreimportantreasontocurbcarbsByincreasingyourinsulinlevelsdietarycarbohydrates control your bodyrsquos use of fat for fuel Insulin acts as animmediate roadblock inhibiting your use of body fatAswe explained in thepreviouschapterwhenyoueatlotsofcarbstheyhobbleyourbodyrsquosabilitytoburnfatAndthatrsquoswhyyoucanrsquotshedthoseunwantedfatpounds
WHYEATCARBOHYDRATES
IfcarbsaresuchmetabolicbullieswhyeatthemManyfoodsthatcontainthemalso offer a range of beneficial minerals vitamins antioxidants and othermicronutrients giving them a place in a healthy diet The preferablecarbohydrates come from foods with a modest number of grams per serving(afterfibergramshavebeensubtracted)andareusuallythosethataredigestedandabsorbedslowlysothattheydonrsquotinterferewithyouroverallsteadysupplyofenergyUnprocessedcarbohydratessuchasthosefoundinvegetablessomefruitsnutslegumesandwholegrainsarealsogoodsourcesoffiberandwaterHigh fiber content is one reasonwhymost complex carbs are absorbedmoreslowlythansugarsandprocessedcarbsMostvegetablesandotherwholefoodcarbohydratesare fine inmoderation
butinthetypicalAmericandietahugeproportionofthefoodsconsumedisnotleafy greens cooked vegetables berries and other low-sugar fruit and wholegrains Instead theyrsquore foodsmade of ground-up grains refined starches andvariousformsofsugarThinkofbagelspastaandcookiesOtherfoodssuchaspotato chips and corn muffins bear little resemblance to their origins EvenfoodsthatappearatfirstglancetobehealthfulareoftenpackedwithsugarTakelow-fatyogurtafavoriteldquodietrdquofoodOfthe21gramsofcarbohydratesina4-
ouncecontainerofapopularbrandof strawberryyogurt19gramscomefromsugarAtkins is not just about identifying and avoiding foods full of empty
carbohydrates itrsquosalsoaboutfindingtherightcarbsmdashintherightamountsmdashtosuit your individual metabolism Yoursquoll hold off eating some whole foodcarbohydrates in the initial weight loss phases of Atkins as you learn howsensitive your body is to carb intake Instead yoursquoll focus initially on leafygreens and other nonstarchy vegetables Some people have ametabolism thatmayeventually toleratemoderateamountsof legumeswholegrains andevensomestarchyvegetablesAllthesefoodsareontheacceptablefoodlistsforlaterphases of the Atkins Diet but other individuals find that even these starchywholefoodcarbohydratesinterferewithweightlossandormaintenanceInthatcase they should be avoided or eaten only occasionally Yoursquoll know whichcampyoufallintoafterseveralweeksormonthsonAtkins
DOYOUSEEKCOMFORTINCARDS
Aninabilitytostayawayfromcertainfoodsmaynotbeatrueaddictionakintoalcoholism or dependence upon opiates but eating these foods is still playingwithfirehealthwise
bullAreyourfavoritefoodsbreadchipsandothersnackfoodsandorcookiespastriesandothersweets
bullAreyouunabletojusthaveone(ortwo)portions
bullDoyousnackonthesefoodsthroughouttheday
bullWhenyoursquoreboredordepresseddoyouturntothesecomfortfoods
bullAreyouhungryagainacoupleofhoursafteramealorsnack
bullDoyoufindyourselfeatingsuchfoodsevenwhenyoursquorenothungry justbecausetheyrsquoreinfrontofyou
bullAreyouoftentired irritableheadachyorunable todealwithstressor tofocusintheafternoonorothertimes
Allthesesymptomsareevidencethatyoursquorecaughtinaviciouscycleofcravingthe very carbohydrate-rich foods that raise and then precipitously drop yourbloodsugarlevelUnlikeatrueaddictioninthiscaseyoudohaveachoiceIfyoucanstayawayfromsuchfoodsforaweekortwowhichwillgiveyoutheAtkinsEdgeyoursquollsoonfind thatyoucanbemuchmorecomfortablewithoutthem
AFRUITISNOTAVEGETABLE
Although fruits and vegetables are often considered interchangeable theyrsquoremoredifferentthansimilarbothbotanicallyandmetabolicallyNonethelesstheUSDAFoodGuidePyramidcontinuestogroupthemtogetherNotagoodideaMost fruits are significantly higher in sugar and therefore behave verydifferently in your body than do lettuce green beans and other nonstarchyvegetablesOnAtkinsyoursquollpostponeeatingalmostallfruitsuntilyoursquorepastInductionTheexceptionsareolivesavocadosandtomatoeswhichmdashbelieveitornotmdashareallbotanicallyfruitsbutbehavemetabolicallymorelikevegetablesThenextfruitsyoursquollreintroduceinOWLareberrieswhicharerelativelylowin carbs and packedwith both antioxidants and fiber A helpful way to thinkaboutfruitistoregarditasacondimenttoenhanceamealorsnack
WATCHOUTFORTHEBADGUYS
In contrast to whole foods that contain carbs refined-grain products sugarytreats and many other packaged foodsmdashthe list is nearly endlessmdashsupplycalories but are almost devoid of beneficial nutrients To complicate matters
therersquossugarandthentherersquossugarThesugarsinfruitarenaturalwhichisnotto say that you can consume them mindlessly even when yoursquore in LifetimeMaintenance Sugar also occurs naturally in dairy products vegetables andothercarbohydratefoodsButaddedsugarswhichasthenamesuggestsboostthelevelinfoodsareahugeproblemAddedsugarscanbeeithermanufacturedor natural so the honey in honey mustard for example is still added sugarAccording to theUSDA each person in this country consumes an average of154poundsofaddedsugarperyearupfromanaverageof123pounds in theearly1970sThistranslatesintonearly750caloriesaday1Thisinsidioussweetldquopoisonrdquofuelsthefood-processingindustrybutdamages
thehealthandqualityof lifeofpeoplewhoare strugglingwithcarboverloadPractically every item in the center aisles of the supermarket contains addedsugarLearnhowtospot itbycarefully readingboth theNutritionFactspanelandthelistofingredientsontheproductlabelInadditiontotheobviousculpritssuchassoftdrinksbakedgoodsfruitdrinksdessertscandyandcerealsaddedsugarslurkinsaucessaladdressingsketchuppicklesandevenbabyfoodAllmanufacturedsugarsarefullofemptycarbsandhavebeenimplicatedinahostofhealthproblemsfromcavitiestoinsulinresistanceSoundsasthoughnothingcouldbeworserightWrong
THEMOSTDANGEROUSCHARACTERONTHEBLOCK
High-fructosecornsyrup(HFCS)deservesaspecialplaceintheroguesrsquogalleryof sugarsAmanufacturing process that increases the fructose content of cornsyrup (which starts out as pure glucose) creates HFCSmaking it taste muchsweeterTheendproduct typicallycontains55percentfructoseand45percentglucose In contrast table sugarhas equal parts fructose andglucoseAhyouaskwhatrsquosamere5percentdifferenceamongfriendsAsyoursquoll learnbelowthisextra5percentofldquosugarrdquoasfructoseisfatedtoturnintofatHFCS has infiltrated our food supply Some public health officials link the
doubling in the rate of obesity in the last four decades to the growing use ofHFCS to sweeten soft drinks2 In 1970 on average each year Americansconsumed about half a pound of HFCS Fast-forward to 1997 and annualconsumption per person was a staggering 625 pounds3 From 1975 to 2000annual soda consumption alone soared from an average of 25 gallons to 50gallonsperperson4
ThecounterargumentisthatsucrosewhichishalffructoseandhalfglucoseoccursnaturallyinfruitandhumanshaveeatenitforthousandsofyearsThatrsquoswhyyoursquollseeHFCSlistedonfoodlabelsmdashandhawkedinadvertisementsmdashasldquoall naturalrdquo even though factories produce it in tank-car quantitiesAlthoughchemically similar to the fructose in fruit HFCS in processed foods isproblematic because of the sheer quantity involved Whole fruits (andvegetables) contain a relatively small amount of fructose which is packagedwithfiberandhealthyantioxidantsandothermicronutrientsThemanufacturedstuffisjustemptycalorieswithnoneoffruitrsquosbenefitsThoughmost cells inyourbodycanmetabolizeglucosequickly fructose is
processedprimarilyintheliverwheremostofitturnstofatFromthereittakesadirectroutetoyourlovehandlesThoughourforebearsdidokaywiththesmallamount of natural fructose present in fruits today wersquore taking in massivelygreater amountsFrankly ourbodieswerenrsquotmade todealwith it as a recentstudymakes crystal clear5 Twogroups of overweight peoplewere told to eattheir usual diet Individuals in one group had to consume one-quarter of theirdaily calories as a speciallymadebeverage sweetenedwithglucosePeople intheothergrouphadtoconsumeanotherwiseidenticalbeveragesweetenedwithfructoseTherewerenootherdietaryrequirementsor limitationsAsexpectedeveryonegainedweightbutonlythefructose-consumingsubjectsgainedfatinthetummymdashthemostdangerousplacetocarryextraweightTheyalsoshowedincreases in insulin resistance plus significantly higher levels of triglyceridesNoneoftheseindicatorswaspresentintheglucosegroupPassupanyproductthatlistsHFCSasaningredient
THEWILLPOWERMYTH
THEMYTHSuccessfulweightlossissimplyamatterofwillpower
THEREALITY Like hair color you inherit yourmetabolism andmetaboliccharacteristicsvarygreatlyamongindividualsSomeofthebestdemonstrationsthatgenescontrolmetabolisminvolveresearchonidentical twinsWhenmanysetsoftwinsweregiventhesamereduced-caloriedietallofthemlostweightHowevertheamountofweightloss(andfatloss)variedwidelyacrossthewholegroupAndguesswhatTheindividualswithineachpairofidenticaltwinslostvery similar amounts of weight Thatmeans that peoplewith the same genes
respondtoenergyrestrictioninthesamewaybutpeoplewithadifferentgeneticmakeup(inthiscasethedifferentpairsoftwins)haveawiderangeofresponsessome losing easily and others very slowly6 The same similarity of responsewithin eachpair of twins andwidevariation across the sets of twins occurredwhentheywereputonanexerciseprogramthatburned1000caloriesaday7Sodonrsquotbe frustrated if someoneelse is losingweight faster thanyou Ifdespitedoing everything right yoursquore experiencing snaillike progress you can blamesomeofitonyourgreat-grandparents
AGAINSTTHEGRAIN
AlittleoveracenturyagoaSwissinventionchangedforeverthedietofpeoplearound theworld The steel roller transformed themilling of grainmaking itpossible to quickly and cheaply producewhite flour and other refined grainsThegoodnewsturnedouttobethebadnewsWhitebreadoncetheexclusivepreserveof the richwasnowavailable to anyoneHowever by removing theoil-rich germ and fiber-rich bran flour was stripped of virtually all of itsessentialnutrientsOnlyaftermillionsofpeopleworldwidediedas a resultofmalnutrition from eating a diet based on breadmadewithwhite flour did theUS government act mandating that flour be fortified with at least eightessentialvitaminsandmineralstoreplacesomeofthemicronutrientsremovedinthe germ and bran (with the notable exception ofmagnesium) This new andsupposedlyimprovedwhiteflourwasdubbedldquoenrichedrdquoWith or without fortification white flour is better suited to glue for
kindergartenartprojectsthanfornutritionWhiteflourmaystillhelpkillpeopleit just takes longer as diabetes and cardiovascular disease take their tollNonetheless like sugar and its kin refined flour and other refined grainsmdashHFCS is a refined-corn productmdashhave become mainstays of our diet As asocietywe are just as hookedonhighlyprocessedgrains aswe areon sugarSadlypeoplearoundtheglobearefollowinginourdietaryfootstepsJustasdrinkinganenergydrinkakasugarwaterwithsometaurineguarana
fruitflavoringorasplashoffruitjuiceaddedisnotthesameaseatingthefruititselfgrainsthathavebeenrobbedoftheiressentialnutrientsarepaleimitationsof thewhole food originals Formany people therersquos a place forwhole grainbreadsteel-cutoatmealbrownricequinoaand the like in the laterphasesofAtkins Refined grains are awhole different story Itmay be unreasonable toexpectyouneveragaintotouchfoodsmadewiththemonceyoursquoreinLifetimeMaintenancebutdonrsquotkidyourselfthattheyholdmuchinthewayofnutrition
Ifitturnsoutthatyouhaveinsulinresistancethatdoesnrsquotimprovewithweightlossmdashalthough fortunately it usually doesmdasheven whole grains may be morethanyourmetabolismcantolerate
CARBSCANMAKEYOUFAT
Wersquolllookatthemisconceptionthateatingfatmakesyoufatindetailinchapter5 But carbohydrates and to a lesser extent protein can also metabolize intobodyfatGuesswhatafarmerfeedsapigorasteerwhenhewantstofattenitformarketThatrsquosrightgrainAnincreasinglypopulartheoryisthatthechiefculpritinAmericarsquosexpandingwaistlinesisnotfatbutsugarHFCSandwhiteflourmdashthepenultimatemetabolicbulliesConsidertheall-too-typicalAmericandietatoastertartandOJforbreakfastanon-the-runlunchofsoupinacupandabagofchipsandamicrowavedinnerofbreadedchickenandmashedpotatoesspikedwithafewcansofsodaandldquojunkfoodrdquosnacksthroughoutthedayYoucouldeasilybelookingat300gramsofcarbsMoreovermostofthesecarbsarecoming from refined grains and various forms of sugar Low-calorie low-fatdiets also relyheavilyoncarbs including lotsof those lessnutritiousones Incontrast the carbs you eat on Atkins come primarily from whole foodsespeciallyvegetablesWhenyoudoAtkinsyourebalanceyourintakeofthethreemacronutrients
removing the roadblock to burning fat for energy That roadblock ismdashguesswhatmdashahighblood insulin level resulting fromadiet that includes toomanycarbohydrates This change in diet which allows you to burn mostly fat forenergymdashmakingiteasytoloseweightmdashistheAtkinsEdge
REVIEWPOINTS
bullConsuminglesscarbohydraterelativetofatandproteinandonlyasmanywhole food carbs as yourmetabolism can tolerate will enable you to loseweightandkeepitoff
bull Consuming too many carbohydrates even those in whole foods blocksburningfatforenergy
bull Significantly decreasing carb consumption causes your body to burn itsbuilt-up reserves of its preferred fuel fat for energy a perfectly naturalprocess
bull Eating sugar refined grains and other nutrient-deficient foods results inspikesinbloodsugaravoidingthemeliminatesboththespikesandslumps
bull Increasedconsumptionofhigh-fructosecorn syruphasbeen linked to therecentsurgeinobesity
bullWholefoodcarbscontainmorefiberwhichslowsthedigestiveprocessandminimizeshunger
bullGramforgramwholefoodcarbsarepackedwithfarmoremicronutrientsthanmanufacturedones
AfterreadingthenextSuccessStorythatofJulianSneedwholostmorethan100poundsonAtkinsmoveontochapter4tofindouthoweatingproteinplaysamajorroleinweightcontrol
SUCCESSSTORY3THEBIGTHREE-OH
Heavysincehewasateenager20-somethingJulianSneeddecideditwastimeto get serious about hisweightmdashand healthHersquos already shedwell over 100poundsandisstillgoingstrongprovinghecanbefitterinhisthirtiesthanhistwenties
VITALSTATISTICS
CurrentphaseOngoingWeightLoss
DailyNetCarbintake50ndash75grams
Age30
Height6feet1inch
Beforeweight306pounds
Currentweight199pounds
Weightlost107pounds
Goalweight185pounds
HasyourweightalwaysbeenanissueAsakidIplayedbasketballandIwasstillslimasayoungteenButwhenIwasseventeenwemovedfromNewYorktoNorthCarolinaandIwentfromgoingeverywhere on foot to driving everywhere Plus there were lots of familybarbecuescookoutsandothergatheringswithmuchricherfoodthanIwasusedto By the time I was eighteen I weighed 240 pounds Later my job as amanager ina fast-foodrestaurantwhere Icouldeatasmuchas Iwantedalsomadeitdifficulttocontrolmyweight
HowdidyouhearofAtkinsMysupervisorattherestauranthadlostabout100poundsonAtkinsShegavemeNewDietRevolutiontoreadbutforawhileitjustgathereddustWhenIdidgetaroundtoreadingitinAprilof2007Iweighedmorethan300poundsandknewverylittleaboutnutritionItseemedstrangebuttellmethatIcaneatsteakandeggsandIrsquomthere
DidyouhaveanyhealthproblemsotherthanyourweightNobutdiabeteshypertensionandheartdiseaseallruninthefamilyMydoctortoldmethatIneededtodosomethingoritwasjustamatteroftime
WhathappenedafteryoustartedthedietIlostanincredible50poundsinfivemonthsAtthispointIfeltldquoWownowIweigh256poundsrdquoIfeltgreatandkepttheweightoffforalmosttwoyears
WhatmadeyoureturntoAtkinsIwasturning30inJulyof2009andIdecidedtocommitmyselftogettingfitterandhealthierIwentbacktoInductionandlost16poundsintwoweeksbeforemovingontoOWLWhenIturned30Iweighed235poundsbutIknewIwasjustgettingstarted
WhendidyouaddanexercisecomponenttoyourprogramIbeganwalkingtwomileseveryotherdaymysecondtimeinInductionAftermybirthdayIjoinedagymandhiredapersonaltrainerAtfirstIstruggledwithher regimenbut now I love it andmybodyhas changed I regularly jog fourmilesfivedaysaweekwithoutstoppingliftweightseveryotherdayandworkoutonexercisemachines
WhatdoyoueatonatypicaldayFor breakfast Imight have oatmealwith sucralose and cream and three eggsLunchisabigsaladwithgrilledchickenanddressingFordinnermyfavoritevegetable isgreenbeanswhichImighthavewith turkeyandsometimessomebrownriceIeatwholegrainsafewtimesaweekbutneveranythingwhiteorbleachedIhaveanappleeveryotherdayandsometimesevenhalfabananaMysnacksareusuallyalmondsbut ifmyenergyis loworIrsquomhungryIrsquollhaveapieceofgrilledchickenorsometunafish
YoursquoregettingclosetoyourgoalweightWhatrsquosnextI want to see how fit I can get My goal weight is now 185 but my largerobjectiveistobefitenoughtojointhepoliceforcewithinayearYouneedtobeabletorunthreemilesanddo100push-upsIrsquomupto50nowIfeellikeIcandoanythinganditrsquosnotjustaboutweightTheskyrsquosthelimit
WhatadvicedoyouhaveforothersIwantanyoneelsewhostruggleswithhisweighttoknowthatyoucandoittooYoursquoll learn somuch about yourselfMy first experiencewithAtkinswas allaboutweight lossbut laterIgot intoanotherplaceandrealizedthat itrsquosreallyabout good health Irsquom sort of a perfectionist so I counted carbs faithfullywhichIrecommendIwantedtogetslimandfitsobadlythatIwasabletoresistcertainfoodsinthebeginningNowyoucouldputmedowninfrontofatablefullofunhealthyfoodsandtheywouldnrsquottemptmeintheleastThatcanhappentoyouifyoudoAtkinsright
Chapter4THEPOWEROFPROTEIN
Its satiating naturemeans that a diet higher in protein results in betterweightloss When you replace some carbohydrate with protein in your diet youexperiencefewerfluctuationsinbloodsugar
Protein foods are crucial to your health and your low-carb lifestyle Proteinworkshandinglovewithdietaryfat toallowyoutocutdownoncarbsWersquolllook first at themany important roles that protein plays including its role inpreserving lean tissuewhile promoting fat loss Thenwersquoll show you how toensureyoursquoregettingadequateproteinFinallyyoursquolllearnwhyAtkinsisnotahigh-proteindiet
PROTEINWORKSOVERTIME
ProteinisacomponentofeverycellandorganinyourbodyProteinsaremadefromtwentydifferentaminoacidsthatarelinkedtogetherlikeastrandofpearlsWhenyoueatproteinfoods thedigestiveprocessbreaksthelinksapartsotheaminoacidscanbeabsorbedintoyourbloodstreamTheretheyaretransportedthroughoutyourbodytoprovidethebuildingblocksnecessarytoconstructandrepair cells Without a continuous supply of amino acids your existing cellsshrink andnewcells cannot beproducedWhenyou embarkon aweight lossdietyouwant toshrink thecells that storebody fatbutnotmuscleandothercritical cells Eating protein also increases blood levels of amino acidscontributingto
bullIncreasedsatiety(asenseoffullness)
bullMorestablebloodsugarlevels
bullBurningofmorecalories
Anumberofstudieshaveshownthatconsumingproteinismoresatiatingthanconsumingeithercarbohydrateor fat1Thismaybeonereasonwhydietswithmore than theminimumamountofproteinhavebeenshowntoresult inbetterweightlossWhenyoureplacesomecarbohydratewithproteininyourdietyouexperiencefewerfluctuationsinbloodsugarDigestingandmetabolizingproteinconsumesmore than twice the energy (about 25 percent) as processing eithercarbohydrateorfat2Thismeansyouburnmorecalorieswhendigestingproteinthan when digesting the two other macronutrients Higher-protein diets havebeenlinkedtopreventionofobesityandmusclelossaswellasareducedriskofdevelopingmetabolicsyndrometype2diabetesandheartdisease3AcommonassumptionisthatacalorieisacalorieAdvocatesofthisconcept
suggest that only the total calories consumed count and the proportions ofcarbohydrate protein and fat donrsquot impactweight loss andbodycompositionNeedless tosay this isacontentious issueamongnutritionistsWhyBecauseunlikeinlabanimalsorhospitalpatientspeopleliveintherealworldmakingthese factors hard to assess accurately week after week Research shows thathigher-protein diets are associated with greater retention of lean body massduringweight lossmdashindependent of calorie intakemdashproviding strong evidencethat diets lower in carbs andhigher inproteinhavebeneficial effects onbodycomposition4TheproteinsinyourbodyareconstantlybeingbothtorndownandbuiltupIn
adultsproteinbreakdownandsynthesisareusuallyinbalancesotheamountoflean body mass (muscle and organ tissue) remains pretty constant Whenslimming down you want to lose only fat But with most diets about one-quarterofthetotallostpoundsnormallycomefromleanbodymassThekeytomaintainingleanmassistokeepyourproteinsynthesisgreaterthanorequaltoyour protein breakdown Not surprisingly up to a point eating protein foodsboostsproteinsynthesiswhileinadequateproteinintakemayresultinlostleanbody massmdashnot a good thing This is another reason that we recommendconsumingsomeproteinateverymealincludingbreakfast
BEEFONABUDGET
Acarefullookattheofferingsinthemeatdepartmentofyoursupermarketcanliterally pay off at the checkout aisle In addition to making purchases whenmoreexpensiveitemsareonsaleandfreezingthemforfutureuselookforthesecutstopareyourbudgetThesamecutsaresoldunderanarrayofnames
ForroastingTopsirloinroast(topbuttcenter-cutroast)
ForbraisingTopblade roast (chuck roast) or chuck7-bone roast (the singlebonelookslikethenumeral)isalsoknownascenter-cutpotroastorchuckroastcentercutItmakesanexcellentpotroastBrisketisanotherbudget-friendlycutthatlikechuckcutsbenefitsfromlongslowcooking
ForbroilingandgrillingTopsirloinisarelativelyinexpensivesteakSprinkleitheavilywithsaltforanhourorsobeforecookingtotenderizeitRinseandpatdrybeforecookingSkirtsteakis tenderwhenitrsquosmarinatedforseveralhoursCut it in strips against the grain either before or after grilling Itmakes greatfajitasFlanksteakisanotherslightlypricieralternative
ForpansearingBonelessshellsirloin(topbuttbuttsteaktopsirloinbutt)andsirlointips(sirlointipsteak)arerelativelyinexpensivecutsthatcanbeusedinskilletdishesandstir-fries
GroundbeefGroundchuck is lessexpensiveandmoreflavorful thangroundroundorgroundsirloinwhichcanbedryLookforabout80to85percentleanforbestflavor
PAIREXERCISEWITHPROTEIN
ThebodyrsquosefficientuseofdietaryproteinincreaseswithexerciseConsumingenough protein combinedwith significant weight-bearing (resistance) activitysuchaswalkingupanddownstairsorliftingweightscanhelppreserveandtoneyour muscles during weight loss With significant weight-bearing exercise itmayevenbepossibletoaddsomeleanbodymassInthatcaseyoursquorebasicallytradingfatformuscleThemoreyoucanpreserveandtonemusclewhilelosingfat thebetteryoursquollfeelandlookYoursquollalsobeinbettershapemoreabletoheftacoupleofbagsofgroceriesupthestepsorkeeppacewithyourkidsButthatrsquosnotallTheaddedbenefitofmoremuscleisthatwhetheryoursquoreworkingup a sweat or flopped on the sofa yoursquoll still be burning more calories than
someoneatthesameweightwhohasagreaterpercentageofbodyfatJust to be clear you donrsquot have to actually work outmdashalthough physical
activity is importantmdashespecially for maintaining weight loss on AtkinsNonethelessmanypeoplediscoveranewinterestinfitnessastheyshedpoundsIndividualswithalotofweighttolosemayfindthattheyneedtoslimdownabitbeforetheycanexercisecomfortablyThechoiceisuptoyouWersquolldiscusstheroleofphysicalactivityingreaterdepthinpartII
HOWMUCHPROTEIN
The governmentrsquos recommended dietary allowance (RDA) for protein is 036gramperpoundofbodyweightforadultsadayFora150-poundpersonthatrsquosaboutasmuchasyoursquodconsumeinalargechickenbreastandahandfulofnutsItrsquosimportanttounderstandthattheRDAreflectstheminimumnottheoptimalamountofproteinanaveragehealthypersonneedsManyfactorsincreaseyourminimumproteinneedssuchasyouragegenderbodycomposition(ratiooffatto lean body mass) and whether yoursquore still growing are pregnant haveinflammationoraredietingEventheamountofstressyoumaybeundercanbea factor Research indicates that adults benefit from protein intakes above theRDAparticularlywhentheyrsquorelosingweight5
HOWMUCHPROTEINDOYOUNEED
Therangesbelowforwomenandmenshouldgiveyouanideaoftheflexibilityinprotein intakeallowedacrossallphasesof theAtkinsDietwhile the listingfortypicalproteinintakewillcoverthegeneralproteinneedsofmostpeopleRECOMMENDED PROTEIN RANGES AND TYPICAL PROTEIN INTAKES FOR WOMENANDMENBASEDUPONHEIGHT
Height RecommendedProteinRangeinGrams
Typical ProteinFood Intake inOunces
RecommendedProteinRangeinGrams
Typical ProteinFood Intake inOunces
WOMEN MEN(Inshoes1-inchheels)
Gramsperday Ouncesperday Gramsperday Ouncesperday
4rsquo10rdquo 63ndash125 13 4rsquo11rdquo 64ndash130 14
5rsquo0rdquo 65ndash135 14 5rsquo1rdquo 66ndash138 14 5rsquo2rdquo 68ndash142 15 74ndash154 165rsquo3rdquo 70ndash145 15 75ndash157 175rsquo4rdquo 71ndash149 16 76ndash159 175rsquo5rdquo 73ndash152 16 78ndash162 175rsquo6rdquo 75ndash156 16 79ndash165 175rsquo7rdquo 76ndash159 17 81ndash168 185rsquo8rdquo 78ndash162 17 82ndash171 185rsquo9rdquo 80ndash166 18 84ndash175 185rsquo10rdquo 81ndash169 18 86ndash178 195rsquo11rdquo 83ndash173 18 87ndash182 196rsquo0rdquo 85ndash176 19 89ndash186 206rsquo1rdquo 91ndash190 206rsquo2rdquo 93ndash194 216rsquo3rdquo 95ndash199 216rsquo4rdquo 98ndash204 22
THERULEOFSEVENS
Whohas time toweighfoodorconvertgrams toouncesorviceversaNot toworryNow that you know about howmany ounces of protein you should beaimingforeachdaysimplyfollowtheRuleofSevensEachounceofcookedchickenmeattofuotherproteinfoodnutsorhardcheesecupofdairyorlargeegg is equivalent to about 7 grams of protein Consume 10 to 25 of these 1-ounce units daily depending upon your height and choice within the rangesabove and yoursquoll be satisfying your needs These visual comparisons shouldhelpestimatethenumberofouncesinportionsFOOD VISUAL1ouncemeatpoultrytofuetc Smallmatchboxremotecarkey3ouncesmeatpoultrytofuetc Deckofcardscellphone8ouncesmeatpoultrytofuetc Slimpaperbackbook
3ouncesfish CheckbookiPod1ouncehardcheese Fourdice
Spreadyourproteinconsumptionoutoverthedayeatingatleast4to6ouncesat each meal including breakfast tall men may need 8 ounces Unless yourinitial portions are larger therersquos usually no need to reduce your proteinconsumption as you move through the phases On the other hand if yoursquorefinding it difficult to loseweight and doing everything else by the book youmay want to decrease your protein portions if yoursquore at the high end of oursuggestedintakerangetoseeifthatmaybetheholdupOnewaytojudgeifyoursquoregettingenoughproteinissimpletakethesatiety
testAfteryoursquoveconsumedwhatyouconsideranadequateamountofprotein(whichnaturallycomeswithamodestdoseofnaturalfat)askyourselfifyoursquoresatisfied If you are fine If not have a bit more If yoursquore still hungry tryaddingsomeoliveoilcreamoroneofourdelicioussaladdressingsorsaucesYou need to pay closer attention to your protein intake only if you think youmightbeeatingtoolittleortoomuchDonrsquot waste time calculating the amount of protein you should be eating
duringweightlossasapercentageofyourtotalmacronutrientintakeInsteadasshowninthetableabovebaseyouroptimalproteinintakeuponyourheightandgender Themidpoint of the range expressed in grams is provided in ouncesassuming thatanounceequals7gramsofproteinbutyoucanchoose tohavemoreorlesswithintherangeJustpickyourgramlevelanddivideby7togetyourdailygoalinounces
THEMOREVARIETYTHEBETTER
WhenmostpeoplethinkofproteinparticularlyinthecontextoftheAtkinsDietthey envision beef and other meat poultry fish shellfish eggs and dairyproductsAnimalproductsareallgoodsourcesofproteinbuttheyrsquorehardlytheonly onesNor are they the only ones you can eat onAtkins Inmuch of theworldpeoplerelyinlargepartonplantsourcessuchasnutsandseedslegumesandwhole grains for protein Even vegetables contain small amountsAnimalproteinisconsideredacompleteorwholeproteinmeaningitcontainsallnineessentialaminoacids(thoseyourbodycannotmakeonitsown)Many(butnotall)plantsourceshavereducedlevelsofoneormoreofthenineessentialaminoacidssotheyrsquoreconsideredincompleteproteinsItcanbechallengingtosatisfy
mostorallofyourproteinneedsfromplantsourceswhenyoursquoreonAtkinsbutitrsquosperfectlypossibleaswersquolldiscussinchapter6Wecanrsquotstressstronglyenoughthatthebestdietforyouisonecomposedof
foods you love When it comes to protein you may be content to eat beefchickendairyandeggsandignoremostotherproteinsourcesButifvarietyisthespiceofyourlifemakeanefforttohavefishandshellfishtwoorthreetimesaweekaswellassamplingporklambandperhapsvealYoumayalsoenjoygoat turkey duck or even pheasant real adventurers might branch out intovenisonostrichrabbitbisonorelkThemorevariedyouroveralldiet themore likelyyouare toobtain thefull
range of vitamins minerals and other micronutrients your body needs foroptimalhealthAndthemorevariedyoursourcesofprotein themoreaptyouaretoconsumeabalanceofaminoacidsandtheessentialfatsyoursquolllearnaboutinthenextchapterThepointisyoucandowhateverworksforyouintermsoftaste and cost as long as you take a foodrsquos carb content into considerationProtein sourceswith relativelymore fat tend tobemore satiating soyoumayfeel full sooner after eatingduck for example thana chickenbreastBecausetheyrsquorelowerinfat(exceptfortofuandnutbutters)plantproteinsalsotendtobelesssatiatinganotherreasontoaddhealthyfatsincookingandtobekeenlyawareofthecarbcontentofvegetableproteinsourcesOurpositionhasalwaysbeenthatwhenyoucontrolcarbconsumptiontherersquos
noneedtoavoidfattycutsofmeatortrimthefatHoweverifyoupreferfeelfree to use leaner cuts Just be sure to serve them with a crumbling of bluecheeseorcompoundbutterorasaladdressingorsomeoliveoilonvegetablesinthesamemealAgainitrsquosyourchoice
ATKINSISNOTAHIGH-PROTEINDIET
LetussetyourmindtorestaboutconcernsthatAtkinsisoverlyhighinproteinandcan thereforecausecertainhealthproblemsWitha typical intakeof13 to22ouncesofproteinfoodsdailyAtkinscanhardlybeconsideredahigh-proteindiet Insteadwe regard it as anoptimal protein diet In any casemost of theconcernsabouteatingtoomuchproteinareunfoundedinthattheyrsquorebasedonlimitedor flawedresearchForexample themisconception thatahighproteinintake can damage kidneys probably arose from the fact that individuals whoalreadyhaveadvancedkidneydiseasecannotclearawaythewastefromevenamoderateproteinintakeTherersquosabsolutelynoevidencethatanyhealthypersonhasexperiencedkidneydamagefromeatingtheamountofproteinconsumedon
AtkinsFarmoredangerousisfailuretodrinkenoughwaterasdehydrationisamuchgreaterstressoronthekidneysAhigh-proteindiethasbeenshowntoincreasecalciumexcretionintheurine
prompting concern about a negative effect on bone health However recentresearch indicates that this lossof calcium isoffsetby increasedabsorptionofcalciumandtheneteffectisincreasedbonemass6Concernsaboutanincreasedriskofdevelopingosteoporosisinhealthyindividualsarelikewiseunfounded7
REVIEWPOINTS
bull Protein requirements should be based on your height taking intoconsiderationyouractivitylevelandotherpersonalfactors
bullYourproteinneedswillbestbemetbyincludingproteinineachmeal
bull Eating a bitmore than theRDA for protein helps preservemusclemassespeciallyduringweightloss
bullThesatiatingqualityofproteinhelpskeepyoufromovereating
bullOur recommended protein-intake range has been linked to a reduction inobesityandimprovementinmanyotherhealthproblems
bullYoursquollbeeatingplentyofproteinbutAtkinsisnotahigh-proteindiet
InthenextchapteryoursquolllearnaboutthecrucialrolethatdietaryfatplaysinweightcontrolandgoodhealthButfirstletrsquosvisitwithLoralynHamiltonwhodispatchedherexcesspoundsfourteenyearsagomdashforgood
SUCCESSSTORY4DOINGWHATCOMESNATURALLY
ForfourteenyearsandcountingLoralynHamiltonhasfollowedAtkinstokeepherweightundercontrolandboostherenergyAsshersquoscometoknowhowherbody works and to trust her instincts living a low-carb lifestyle has becomesecondnature
VITALSTATISTICS
CurrentphaseLifetimeMaintenance
DailyNetCarbintake80ndash100grams
Age35
Height5feet6inches
Beforeweight165pounds
Currentweight130pounds
Weightlost35pounds
WhatmotivatedyoutotryAtkinsThefirsttimeIdidAtkinswaswhenIwasafreshmanincollegeIneededtobecarefulaboutwhatIateeversinceIwas14butitwasnrsquotuntilIwas19thatIputon30poundsAlso Iwasnrsquot feelingwell Iwasso tired that IcouldnrsquoteasilywalkfromoneclasstoanotherandmentallyitwasverydifficultJudgingfrommy midmorning and midafternoon sugar crashes my doctor said that I wasborderline hypoglycemic He told me to cut back on the sugar and eat more
proteinAfterreadingabouttheAtkinsDietIdecidedtotryitIlost35poundshadalotmoreenergyandthesugarcrashesstopped
DidyouexperienceanymajorhurdlesPlateaus of course and getting those last 5 pounds off was difficult As acollegestudent itwasdifficult tofindfoodthatIcouldeatEverytimeIwentsomewhereandorderedacheeseburgerwithoutabuneveryone thought IwascrazyOfcoursenowitisthenorm
DidyouincorporatefitnessintoyourlifestyleIboughtalittletreadmillandwalkedonitfor5minutesadayslowlygettingupto15minutesaday5daysaweekNowI stretchandworkout for about10minutesadayontheglider
DidyoufalloffthewagonatanypointNobutIintentionallymigratedoffacoupleoftimesOnceItriedSlim-FastbutI was hungry all the time and was not a nice person on it When I becamepregnant I was in the Lifetime Maintenance phase and although I thought Icould stay there I wasnrsquot really sure about the impact of it so I took amoderatelylow-carbapproachIhopetobecomepregnantagainsoonandthistimeIwillstayinthemaintenancephase
AfterfourteenyearsisdoingAtkinssecondnatureMyhusbandeats thesamewayIdowhichmakes iteasy In factonour firstdatewediscoveredwebothwatchedourcarbsIrsquodneverdatedanyoneelsewhodidWefollowourownversionofAtkinssimplybecauseweknowwhatworksfor us and what doesnrsquot After a while you come to know your systemOccasionally Irsquoll have a piece of bread or pancakeswith sugar-free syrup IftheymakemefeelextrahungrythenextdayIeatplentyofmeatandbutterandsaladdressingtosatiatemyself
SobasicallyyoufinditeasytomaintainyourweightYesIweighmyselfaboutthreetimesaweekItrsquosamotivationalthingformeMyweightcyclesbetween130and135poundsWhenIrsquomatthetopendofthatIcantakeofftheextra3to5poundsquicklybutmybodydoesnrsquotwanttogo
below 130 If I realize Irsquom consuming too many carbs Irsquoll have eggs forbreakfastandchickenorbeefandsomevegetablesforlunchanddinnerandthepoundscomeoffinaweekorso
What tips canyouofferotherpeopleaboutmaintaining theirweight longtermMostpeopleneedtorealizethattheywillbeabletoincorporatethefoodstheylove back into their lifestyle once they know their Atkins CarbohydrateEquilibrium(ACE)and thereforehow theirbodyprocessescarbsFocusingonthegoodthingsyoucaneatandenjoyworksbetterthanfocusingonthoseyoucanrsquothandleYouhavetoretrainyourmindtothinkofthebenefitsResistanceonlymakesyouwantsomethingmoreIfyouthinkofwantinganinappropriatefoodassomethingtemporaryyoucanpushthroughthedifficultpointsandstayontrack
Chapter5MEETYOURNEWFRIENDFATThesimplisticideathateatingfatmakesyoufathasnoscientificbasisdespitetheoldsawthatyouarewhatyoueatMoreaccuratelyyouarewhatyourbodychoosestostorefromwhatyoueat
ItrsquostimetostopthinkingofdietaryfatasyourenemyOnemoretimeloudandclearfat isakeysourceofenergyandessentialnutrientsandyoucannot livewithout it Counterintuitive as it may be replacing sugars and refinedcarbohydrates with natural fats also plays an important role in helping withweightcontrolInfactfatcanbeahigh-energyfoodthatgivesyouametabolicedgewhatwe call theAtkins EdgeWhen you increase your intake of fat inplaceofcarbsyoursquollexperienceahigherandmoreconsistentenergylevelButfirstletrsquosgetafewtermsanddefinitionsontothetableWhenscientists
refertofattheyusuallyusethetermldquofattyacidsrdquowhicharepartofagroupofsubstances called lipidsAnd because they are insoluble inwater dietary fatsenableyourbodytoabsorbthefat-solublevitaminsADEandKaswellascertainothermicronutrientsinvegetables
MULTITASKINGFATS
Fat-containing cells cushion many parts of your body including bones andorgansandhelp insulateus fromcoldFattyacidsarealsovital ingredients inmembraneswhicharebasicallythewrappersthatactasthecellsrsquogatekeeperscontrollingwhatcomesinandgoesoutManyofourcellsincludingbraincellscontainspecificessentialfattyacidsthatarenecessaryforhealthybrainfunctionenablingournervesandhormonal system to transmit signals to the restofourbodyamongotherimportantfunctionsAllwellandgoodyouareprobablysayingbutwhatIreallywanttoknowis
howcanfatmakemethinAsyoualreadyknowalongwithproteinfathelpsincrease satietyAndbecause fat carries flavor itmakes foodmore satisfyingSowhatLetrsquossayforthesakeofargumentthat500Caloriesoffatgiveyouasmuchsatietyas1000CaloriesofrefinedcarbsWhichisthebetterchoiceifyou
want to lose weight Fat in the diet also slows the entry of glucose into thebloodstream moderating the highs and lows of blood sugar that can lead torenewedhungersoonaftereatingcarbsBottomlineeatfatsinplaceofcarbsand yoursquore less apt to overeat These entwined properties are essential to theprocessesofbothlosingweightandthenkeepingitoffDespite all these benefits dietary fat has been demonized over the last half
centuryFortoolongthepublicandevensomenutritionscientistshaveboughtintothesimplisticideathateatingfatmakesyoufatThatrsquosremarkablebecausetherersquosnocompellingresearchthatshowsthatnaturalfatisbadforyouInfactitrsquos just theoppositeFirst inandof itselfproperlyselecteddietaryfat isnrsquotathreat to health Secondly there are now hard data to demonstrate thatconsumingasmuchas60percentofcaloriesasfatintheearlyphasesofAtkinsposes no health hazard But there is a big butmdash no pun intended Itrsquos thecombination of fat and a relatively high intake of carbohydratesmdashparticularlyrefined onesmdashthat can become a deadly recipe for obesity diabetescardiovasculardiseaseandahostofotherillsWersquovetouchedonitbeforebutinthischapterwersquollprovetoyouthatdietaryfatisfineinthecontextofalow-carblifestyle
CONFUSIONOVERCALORIES
The higher calorie content per gram of fat compared to that of protein andcarbohydratehasundoubtedlyadded to thephobiaabouteatingfattyfoods (Agram of fat contains 9Calories a gram of protein or carbohydrate contains 4Calories)GramforgramreducingtheamountoffatyoueatwouldappeartobethebestwaytoreducecaloriesbuttheweightoffoodisnotwhatcountsItrsquosallaboutwhatfoodsdooncetheyenteryourbodyandfatcandowonderfulthingswhenconsumedincombinationwiththerightratioofcarbsStatisticsrevealthatfat intake byAmericans hasnrsquot changedmuch from 1971 to 20001 The samecannot be said for carbohydrates Their intake has increased in tandem withskyrocketing rates of obesity In actuality people have replaced some of theirdietary fat with an even greater amount of carbohydrates The real culprit isincreased calorie intake in the form of carbs aided and abetted by a lack ofregular activity Absolute fat intake has stayed about the same or actuallydecreasedslightlySomuchfortheldquoeatfatgetfatrdquomisconceptionMoreovertherersquosareasonwhyrestrictingonlycaloriesmaynotgetyouthe
weightlossresultsyoudesireMuchasgasolinefuelsacaryourbodyrunsonenergyprovidedby the foodyoueat Just asyouconservegasbydrivingat a
lowerspeedyourbodyconservesvaluableenergywhenitsensesthatfoodisinshortsupplyThisself-regulatingprocesswasa lifesaver in thedayswhenourancestorshadtoendureperiodsoffoodscarcityWhenfewercaloriescomeinyour metabolism gets stingy with the calories it expends So calories fromhealthy natural fats may be the very thing you need to get your metabolismtunedtotherightmixoffuelsandsustainyourenergylevel
WHATHAPPENSTODIETARYFAT
WhatoccurswhenyoueatfattyfoodsdependsuponwhatelseisonyourplateandhowyourbodyrespondstoitIfyoursquoreyoungandactiveyoumaybeabletoeat lotsof fatmdashandcarbsmdashand stay slimOn theotherhand ifyoursquove lostthat youthful resilience live a sedentary lifestyle and continue certain dietaryhabits yoursquore likely to accumulate body fat If yoursquore already overweight andeating lots of carbsmdashwith or withoutmuch fatmdashyoursquoll rarely if ever tap intoyour excess body fat as an energy source Instead it just continues toaccumulate year after year This is why the low-fat high-carb approach hasfailedtoworkforsomanyofusButcuttingdownoncarbsreleasesyoufromthis fat-holding patternWhen your carb intake is low your body recovers itscapacitytoburnfatsoyourfatintakecanberelativelyhighwithoutanyadverseeffectonyourweightorhealthSomepeoplemistakenlyassumethatamarriageofAtkinsandalow-fatdietis
thebestofbothworldsNotsoAslongasyoursquorerestrictingcarbohydratesthedietary calories from fat are used directly for energy and are unlikely to bestoredYummy foods such as nuts guacamolewhipped cream olives pestobutterandchickensaladmadewithmayonnaisehelpprovidesatietysoyoucankeepyourappetiteundercontrolTheyalsoensureanadequatecalorieintakesoyourmetabolismdoesnrsquotdialitselfdowntoldquolowrdquoslowingweightlossProteincanrsquot do the job on its own The tag team of fat and protein keeps you fromfeelingdeprivedSowhathappensifyoutrytocutoutfats inaneffort tocoaxthepoundsto
come off faster In short problems arise all of which can be managed butrequire close medical supervision So yes doctors do sometimes put hospitalpatientsonalow-carbandlow-fatprogramtoresolveseriousmetabolicissuesbutsuchaprogrammustbecloselysupervisedEatingsufficient fats iskey tomakingAtkinswork safely So stopworrying and start enjoying the deliciousfoodsyoucaneatonAtkinsFat metabolism is perfectly natural for your body and the fastest path to
gettingintothefat-burningmodeistheInductionphaseinwhichyouweanyourbody away from its carb and glucose habit It can take severalweeks to fullyconvert your metabolism to burning primarily fat but after the first week ofrestrictingcarbsyoursquollbemostofthewaythereHoweverevenonehigh-carbmealwillslowyourconversionprogressAnothercommonmisconceptionisthateatingfattyfoodsinitiatestheburning
ofbodyfatNotso Itrsquossimply therestrictionofcarbohydrates thatactsas thestimulus2Nor is dietary fat burned before body fatRather existing body fatstoresinterminglewithincomingdietaryfatmuchastheremainingfuelinyourgastankmixeswithnewgaswhenyoustartpumpingmoreinSowhenyoursquoreadaptedtofatmetabolismsomeoftheingredientsintheblendburnfastertherestarerecirculatedandtheblendisremixedonaregularbasisThiswayyourbodygetstopickandchoosewhichfatsitburnsandwhichitkeepsforlaterAswewill tellyouoverandoveragainyoursquorenotwhatyoueatRatheryouarewhatyourbodychoosestostorefromwhatyoueatYourjobistogiveitgoodchoicesandletitdoitsjob
THECHOLESTEROLMYTHTHEMYTHEatingfattyfoodsraisescholesteroltodangerouslevelsTHEREALITYThe idea of eating less carbohydrate andmore fat inevitablyraisesthespecterofcholesterolanditsrelationshiptocardiovascularhealthButcalmdownLikefatscholesterolisalipidAndlikethemitrsquosessentialforlifeinthiscasenormalcellularfunctionhormoneproductionandinfectionfightingUnlikefathowevercholesterolhasnocaloriessoyourbodydoesnrsquotburnitforenergyThoughyoudoabsorbsomecholesterolfromeatinganimalproductsmdashplantscontainnonemdashyourownlivermakesthevastmajorityofthecholesterolinyourbodyfromscratchindependentlyofhowmuchcholesterolyoueatSoyes the amount of cholesterol in your diet influences your cholesterol levelssomewhatbutsodoesyourgeneticpredispositionandmostimportantthemixofothernutrientsyoueatGiveyourbodytherightcombinationofnutrientsanditwillfigureouthowtosafelyprocesscholesterol
THREEldquoFLAVORSrdquoOFFAT
AlthoughmostfoodscontainamixtureoffatmdashthethreemainclassesarebasedonchemicalstructuremdashtheyrsquoretypicallycategorizedbytheirpredominantfatbullMonounsaturated fatty acids (MUFAs) are found in olive oil canola oilandinwalnutsandmostothernutsaswellasavocadosMUFAsareusuallyliquidatroomtemperature
bull Polyunsaturated fatty acids (PUFAs) are always liquid both at roomtemperature and in the refrigerator Theyrsquore found mostly in oils fromvegetables seeds and some nuts Sunflower safflower flaxseed soybeancorncottonseedgrapeseedandsesameoilsareallhighinPUFAsSoaretheoilsinfattyfishsuchassardinesherringandsalmonbull Saturated fatty acids (SFAs) tend to remain solid at room temperatureButterlardsuetandpalmandcoconutoilsareallrelativelyrichinsaturatedfatsRemembermostfattyfoodscontainmorethanonetypeoffatForexample
canolaoilcontainstwiceasmuchmonounsaturatedfataspolyunsaturatedfatsoitrsquosconsideredaMUFAAndalthoughmostpeopleassumeallthefatinasteakissaturatedcertaincutsofbeefactuallycontainalmostasmuchMUFAasSFAandevenasmallamountofPUFA
THESATURATEDFATMYTHTHEMYTHSaturatedfatistoblameforahostofhealthillsTHE REALITY Nothing could be further from the truth Recent researchactually points to the benefits of saturated fat as part of a balanced intake ofnatural fatsHarvard researchers found that thehigher their subjectsrsquo intakeofSFAs the less plaque they had in their arteries3And although some types ofSFAs increase cholesterol levels replacing dietary carbohydrate with eitherproteinoranykindoffatlowersyourbloodtriglyceridelevelandelevatesHDL(rdquogoodrdquo)cholesterollevels4MoreoverthenumberofsmalldenseLDL(rdquobadrdquo)particlesactuallydecreasesbecomingthefluffylessriskytype5SowheredidtheSFAgoWhen carb intake is restricted the bodymakes less saturated fatandsimultaneouslyburnsmoreofitAndstrangebuttrueresearchshowsthatduring the weight loss phases of Atkins if you eat saturated fat the lesscarbohydrate you eat the more you reduce the saturated fat levels in yourblood6EvenintheweightmaintenancephasesofAtkinstheincreasedintakeofsaturatedfatisassociatedwithdecreasedbloodlevelsofSFAsAllthreeoftheseclassesoffatscanbehealthybutgettingtherightbalancein
your diet is important to give your body the variety it needs At present theAmericandiettendstobehighinpolyunsaturateswhichisfineforpeoplewhoeata low-fatdietHoweverathigher levelsoffat intakecertainPUFAslowerbothldquogoodrdquoandldquobadrdquocholesterolThoughthelatterisdesirabletheformerisnotmdashitincreasestheriskforheartdiseasemdashsowerecommendthatyounotaddmuchmorePUFAs(Thisadvicedoesnotapplytofattyfishdiscussedbelow)MUFAs on the other hand lowerLDL (rdquobadrdquo) cholesterol and triglyceride
levels without lowering HDL (rdquogoodrdquo) cholesterol levels The higher the
proportionof theseoilsyoueat thebetterstartingwitholiveoilDresssaladsandvegetablesalikewithextra-virginoliveoilForcookingyourbestbetsarevirginoliveoilcanolaandhigh-oleicsaffloweroil(whichislabeledforhigh-heatuse)all rich inMUFAsandwith relativelyhighsmokepointsSafflowerimparts no taste to foods Both canola and safflower oil are inexpensivehowever canola should be refrigerated to guard against rancidity Canola oilalsocanimpartanofftastewhenheatedFeelfreetocookwithbutterandaddapattovegetablesmeatorfishatthetableCoconutoilisalsofineinthecontextofalow-carbdietBecarefulnottoheatoilstotheirsmokepointorburnthemasthatcauseschemicalchangesthatcanturnagoodfatbadInterestinglynomatterwhichnaturalfatsyoueatwhenyouhavetheAtkins
EdgeyourbodyhasitswaywiththemWhenbodyfatfrompeopleofallethnicandgeographicgroupsisanalyzedittendstobeprimarilyMUFAThismeansthatyourbodypicksandchooses fromwhatyougive it toobtain itspreferredmixforstorageasbodyfat
DOUBLE-TALKABOUTTRANSFATSInthelastdecaderesearchershavefoundthatanincreasedintakeoftransfatsisassociatedwith an increased heart attack risk7More recently trans fats havebeen shown to increase thebodyrsquos level of inflammation8 (Formoreon transfats and inflammation see chapter 13) Since 2006 the Food and DrugAdministration(FDA)hasmandated that theNutritionFactspanel indicate theamountandpercentageoftransfatsinallpackagedfoodsThoughtheFDAdidnotban trans fatsoutright leaving it to theconsumer tobevigilant the resultwasthatmanymanufacturersreducedtheamountintheirproductsoreliminatedthemaltogetherAmong thenumerousproducts that recentlywereormaystillbemadewithtransfatsarefriedfoodsbakedgoodscookiescrackerscandiessnack foods icings and vegetable shorteningsMostmargarine products havebeenreformulatedbutaslongasaproductcontainslessthan05gramoftransfatperservingamanufacturercanclaimthat itrsquosfreeof transfatsTobesurethattherearenotransfatsinaproductalsocheckthelistofingredientswheretransfatsarelistedasldquoshorteningrdquoorldquohydrogenatedvegetableoilrdquoorldquopartiallyhydrogenatedvegetableoilrdquoIfyouseeanyofthesewordsintheingredientlistjustsaynoAlsoavoiddeep-friedfoodsinfast-foodandotherrestaurants
ESSENTIALFATS
Theessential fattyacids(EFAs)are twofamiliesofcompoundsamongdietaryfatsthatyourbodycannotproduceonitsownBothomega-3andomega-6EFAs
arepolyunsaturatedfatsessentialtoyourhealthandwell-beingTheformerstarttheirwayup the foodchain as the leavesofgreenplants andgreen algae andwind up in the fat of shellfish and cold-water fish Omega-6 fats are foundprimarilyinseedsandgrainsaswellasinchickensandpigswhichpassalongtousmuchoftheseessentialfatsfromthefeedtheyateUnlessyoursquorefollowinga very-low-fat diet yoursquore likely to get much more than the recommendedamount of omega-6smdashfar in excess of what your ancestors or even yourgrandparents did The latest recommendation from the American HeartAssociationisthat5to10percentofyourdailycaloriesshouldbemadeupofomega-6s That intake is associated with a reduced risk for cardiovasculardisease9Bothomega-6 andomega-3EFAsareneeded forhumancellmembranes to
functionhowever the twocompetewitheachother toget intomembranessokeepingtheirintakeinbalanceisimportantInthecurrentAmericandietwhichrelies heavily on products made from soy corn and their oils omega-6sdominate In addition themeat of animals fattened on soy and corn is full ofomega-6fatsAsaresulttheidealdietaryratioof1to1betweenomega-6andomega-3EFAshasbeendisruptedForexamplesoybeanoilhasanomega-6toomega-3 ratio of 10 to 1 and corn oil a ratio of 100 to 1 Perfect balance isdifficult toachieveso2 to1or3 to1omega-6toomega-3isamorerealisticgoalToachieveadesirableratio
bullEmphasize olive canola high-oleic safflower andother high-MUFAoilsfordressingfoodsandcookingbullEatfoodsor takesupplementsrichinomega-3ssuchascold-wateroceanfishorfishoil(SeethesidebarldquoWheretoGetYourOmega-3srdquo)bullAvoidcornsoybeansunflowercottonseedandpeanutoilswhichareallhighinomega-6sWHERETOGETYOUROMEGA-3S
Salmon and such other cold-water fish such as tuna sardines herring andanchoviesaresuperbsourcesofomega-3sWhythesefishandnottheirtropicalcounterpartsThecolder thewater themoreomega-3fat fishneed tosurviveFarmedsalmonnowhasomega-3levelsthatcomeclosetothoseofwild-caughtsalmon Even 2 to 3 ounces of water-packed canned tuna provide one dayrsquosrequirementofomega-3sIfyoudonrsquotlikethetasteoffishorfishoilcapsulesanalternativeisfishoilwithlemonororangeoiltomaskthefishtasteNonfishsources-flaxseed almonds walnuts and canola oil-are generally not asconcentrated as fish oil and contain a form of omega-3 that your body mustprocess extensively to convert to usable omega-3 A new product that mayappeal to vegetarians or others who prefer not to use fish oil is a DHA
supplementextractedfrommicroalgaeItrsquosaboutascloseasyoucangettowhatfish low on the food chain eat The American Heart Association recentlyincreased itsdietaryrecommendationfromtwoto threeportionsof fatty fishaweekor1gramofomega-3sadayWhen your body burns fat for energy both omega-3 and omega-6 fats are
metabolizedalongwithmonounsaturatedandsaturatedfatInfacttheomega-3fatsareactuallyburnedofffasterthantheothers10AsaresultaftersignificantweightlossapersontendstohavereducedstoresofthisEFAmakingitallthemoreimportanttoconsumeomega-3sbothduringweightlossandforsometimeafterward(SeethesidebarldquoWheretoGetYourOmega-3Srdquo)OntheotherhandoneofthebenefitsofcarbohydraterestrictionisthatitallowsyourbodytomakebetteruseoftheEFAsitdoeshaveinordertoconstructgoodmembranes11Thismeansthatthecombinationofcuttingbackoncarbsandaddingomega-3fatstoyourdietisanexcellentwaytoimproveyourcellmembranefunctionIfyoursquoreconfusedaboutthedifferencebetweendietaryfatandessentialfats
a helpful analogy is gasoline and motor oil Both gasoline and motor oil arederivedfromthestuffthatgushesfromoilwellsbuttheformergoesintoyourcarrsquosgas tankand the latter into thecrankcaseGasoline isburned forenergywhilemotoroillubricatesthemachinerysothatitrunswithoutfrictionreducingwear and tear Dietary fats differ from each other in many ways but mostcontain amixture of nonessential fats the saturates andmonounsaturates andessentialfatstheomega-6sandomega-3sthatareinthepolyunsaturatedgroupThink of the nonessential fats as fuel and the essential fats as metaboliclubricators
THEREBALANCINGACT
Younowunderstandthat toeffectivelyrebootyourmetabolismyoursquollhavetochange the ratio of carbohydrate fat and protein in your diet If your firstreactionisldquoYuckIdonrsquotwanttoeatlotsoffatrdquopleasetakeacarefullookatthePhase1InductionmealplansinpartIIIYoursquollseethatinatypicaldayyoursquollbeeatingacornucopiaofvegetablesalongwithamplemuscle-buildingproteinTo enhance those foods yoursquoll add your favorite acceptable salad dressingssaucesandoilsIfyoursquoreatalossforideasourrecipesectionalsoinpartIIIfocusesonsuchsaucesdressingsandcondiments
SAVORDONrsquoTSMOTHERItrsquos essential that you eat enough natural fats to provide satiety the satisfyingsense of fullness keep your fat metabolism humming along andmake foods
tastyBut that doesnrsquotmeanyou should eat somuch that youwindupwith acaloriebombFormostofusonAtkinsournaturalappetite responsegivesusgoodguidanceastohowmuchfattoeatButherearesometipsUseenoughoilwhensauteacute-ingfoodtokeepitfromstickingtothepanUseaboutatablespoonof oil (plus lemon juice or vinegar) to dress a small salad These are generalguidelinesPetitewomenmayneedlessandtallmenmaybeabletohavemoreFeelfreetoswapoutonefatsourceforanotherForexampleifyoudonrsquotusecreaminyourcoffeeyoucanhaveabitmorecheeseIfyouhavetwosaladsaday and need more olive oil for dressing forgo a pat of butter You get thepictureAtypicaldayrsquosintakeoffatmightincludethefollowing
bull2tablespoonsoilfordressingsaladsandcookingbull1tablespoonbutterbull1ouncecreambull2ouncescheesebull2ndash3eggsbull2ndash3servingsofmeatpoultryfishorshellfishbull10olivesandorfrac12Haasavocadobull2ouncesnutsorseeds(afterthefirsttwoweeksofInduction)
REVIEWPOINTS
bullDietaryfatisessentialtogoodhealthandplaysakeyroleinweightcontrolbullInthecontextofalow-carbdietnaturalfatsposenohealthriskratheritisthe combination of fat and a high intake of carbohydrates that is linked toheartdiseaseandotherseriousconditionsbullAslongasyoursquoreeatingahigh-carbdietyouwonrsquotburnyourownbodyfatforenergyButreducecarbintakeenoughandyouwillburnbothdietaryandbodyfatbullAlow-fatversionofAtkinsisunnecessaryandinadvisablebull Your body uses three kinds of fat for fuel monounsaturatedpolyunsaturatedandsaturatedbullThestandardAmericandietistiltedtowardpolyunsaturatedfatTorestoretheproperbalanceuseoliveandothermonounsaturatedoilsforcookinganddressingvegetablesbullWhenyoucontrolyourcarb intake there isnohealthrisk ineatingfoodshighinsaturatedfatsbullEatingfattyfishseveraltimesaweekortakinganomega-3supplementcanremedytheimbalancebetweenomega-6andomega-3essentialfattyacids
bullYourcholesterollevelsareprimarilyafactorofyourgeneticsnotyourdietNowletrsquosmoveontopartIIwhereyoursquolllearnhowtopersonalizeAtkinsto
meetyourneedsandfoodpreferencesandembarkonyourhealthynewlifestyleButfirstmeetSaraCarterwhoafterlosingabout100poundsquitherjobandstartedherownbusiness
SUCCESSSTORY5NEWBODYNEWCAREER
AfterSaraCartertrimmed100poundsfromherframeshegotmotivatedtoquitherdeskjobandstartherownbusinessEightyearslatershersquosstillslimandherbusinessisthriving
VITALSTATISTICSCurrentphaseLifetimeMaintenanceDailyNetCarbintake50ndash60gramsAge46Height5feet9inchesBeforeweight235poundsCurrentweight135poundsWeightlost100poundsFormerbloodsugar163mgdLCurrentbloodsugar80mgdLCurrentHDLcholesterol50mgdLCurrentLDLcholesterol111mgdLFormertotalcholesterol235mgdLCurrenttotalcholesterol175mgdLCurrenttriglycerides66mgdL
HasyourweightalwaysbeenanissueIwasheavysetforyearsIcarriedmostofmyweightbelowmywaistandwhenIwaswearingstretchpantsandstandingwithmylegstogetherIlookedlikeadoublescooponasugarconeMyweightwouldfluctuatedependinguponwhatdietmymotherhadmeonbutIwasalwayshungrycrankyandsneakingfood
WhatmotivatedyoutotryAtkinsMymotherwasdiagnosedwithdiabetesabouteightyearsagoandtold to loseweightorelseHerweightjuststartedcomingoffWellIwasnotabouttohave
mymotherbethinnerthanmeSoIstartedAtkinstooandwowIlost8poundsthe first day and 70 pounds in threemonths This was the only diet that feltnatural to me Every other diet was a fight like ldquodierdquo with a ldquotrdquo Eating theAtkinswaywashowIalwayswantedtoeatbutwastoldwaswrong
Howlongdidittakeyoutolosethe100poundsIstayedinInductionfortwoweekstogetridofmycarbcravingsthenmovedtoOWLwhere I lostmostof theweight I lostweighteverysingledayWhenIgotclosetomygoalweightIstartedaddingcarbsuntilIgottobetween50and60gramsadayAllinallittookmesixmonthstogofromasize24toasize6LaterwhenIwouldgroceryshopIwouldpickupafifty-poundbagofdogfoodandheftitovermyshoulderjusttoseewhatitfeltlikeIwouldbeamazedthatIrsquodluggedaroundtheequivalentoftwobagsforyears
DidyouseeanyhealthbenefitsAfterthreemonthsmytotalcholesterolwentfrom235mdashinterestinglythesamenumberasmystartweightmdashto175allthewhileIwaseatingafour-eggomeletwithcheeseforbreakfasteverydayMybloodsugarwentfromabout163to80Once I was takingmany pills for depression and pain from fibromyalgia andsometimeshad towalkwithacanebecausemykneeswerestarting tobuckleNow that I watch my carb and gluten intake I only need to take ibuprofensometimesMymother isdoingwell tooShelost60poundsanddoesnrsquotneedanydiabetesmedicationsatthistimeAndmydadisdoingAtkinstoo
HowdidlosingweightchangeotherthingsinyourlifeFortwentyyearsIsatinachairworkingasasecretaryuntilIdecidedtostartmyown business I clean up foreclosed properties which means that Irsquom liftingthingsmowinglawnsandhaulingtrashalldayIrsquomnotanexercisepersonbutIrsquomsoactivenowthatIdonrsquotneedtobe
AftereightyearsdoyouwatchwhatyoueatItrsquosstillabattlebutIkeepatightreinonmyselfIcaneatprettymuchwhatIwantbecauseIrsquomsoactivebutIweighmyselfeveryotherdayItrsquosbecomeahabit not to put sugar in my coffee It shoots throughme like a rocket AndeatingbreadmakesmefeeltiredandsickItrsquosdifficulttostayawayfromcertainfoodsbutIknowhowIrsquollfeelifIeatthemandaskmyselfwhetherthepriceis
worthpayingUsuallyitisnrsquot
WhatadvicecanyouofferotherpeopleAlwayshavefoodthatcanquellcravingshandyIprecookchickenbreastsandnuketheminthemicrowavewhenIrsquominahurryIoftenhavetoleavethehousewithoutmakingbreakfastsoIkeepslicedpepperoniandroastbeefinthefridgesoIcangrabthemandgoIrsquominthecaralotsoIalwayskeepAtkinsbarsandacanofmixednutsthereforsnackattacksAndIknowwheretheconveniencestoresaresothatifIgetcaughtwithoutasnackonmeIcanpullin
PartIIWHATTOEATHowtoTailorAtkinstoYourNeedsandGoals
Chapter6ATKINSFORYOUMAKEITPERSONALYoucancustomizeAtkins toyourownmetabolismgoalsandtimeframeforexamplechoosingtostartinOWLinsteadofInductionJustasimportantyoucanmoldtheprogramtoyourculinarypreferencesanddietaryrestrictions
Now thatyouunderstandwhyandhowAtkinsworks letrsquos focuson thenitty-grittyofdoing itAftercovering thebasicswersquoll showyouhowto tailor it toyourneedsincludingdecidingwhichpathtopursueatseveralforksintheroadAs long as you understand and adhere to the underlying principles of theprogramthisapproachwillprovideyouwithlotsoffreedomasyougiveyourbodypermission toburnprimarily fat for energywhich asyoursquove learned istheessenceof theAtkinsEdgeBut first letrsquos reviewtheprinciplesunderlyingAtkinsAtkins is based upon seven concepts that ensure optimal health andweight
controlWeintroducedmostoftheseprinciplesinpartIbutletrsquosreviewthemquicklybull Focus on Net Carbs This means that you count only the grams ofcarbohydratethatimpactyourbloodsugarlevelnotoftotalcarbssincefiberdoesnrsquotsabotageyourbodyrsquosuseoffatbullEatadequateprotein Inadditiontobuildingandfortifyingall thecells inyourbodyproteinhelpsyoufeelfullandkeepsyourbloodsugarandinsulinlevelsonanevenkeelHaveaminimumof4to6ouncesofproteinwitheachmealTallerguysmayneedcloserto8ouncesbullUnderstandthepoweroffatFatcarriesflavormakingfoodsatisfyingandfilling working hand in glove with protein Increase your intake ofmonounsaturatedfatswhileholdingbackonmostpolyunsaturatedfatswiththeexceptionofomega-3sSaturatedfatsarefineinthecontextofalow-carbdietbull Get adequate fiber in food In addition to its role in blood sugarmanagementfiberisfillingsoithelpsmakeyoufeelfullmoderatingyourhunger
bull Avoid added sugar and refined carbs Eliminating these empty carbs isessentialtogoodhealthappetitemanagementandweightcontrolbull Supplement your diet with vitamins minerals and other vital nutrientsAlthoughAtkinsisawholefoodsdietitrsquoshardtoachieveoptimallevelsofsome micronutrients such as omega-3 fatty acids and vitamin D on anyeatingprogrambull Explore and find enjoyable forms of physical activity to incorporate intoyourlifestyleasyourweightlossandimprovedenergylevelallow
WHATYOUrsquoLLEAT
You now know that your objective is to curb your carbs while eating morehealthyfatalongwithadequateproteinYoursquollbegettingyourcarbsprimarilyat least in Induction from the leafy greens and other nonstarchy vegetablesknown as foundation vegetables Yoursquoll find an extensive list of AcceptableFoodsforInductioninthenextchapteralongwithfoodstoavoidinthisphaseWitheachofthenexttwophaseswersquollprovidesimilarlistsofacceptablefoods(Foods for LifetimeMaintenance are the same as those for Pre-Maintenance)SomepeoplewillbeabletoaddbackmostorallofthesefoodsotherswillnotWersquollhelpyouunderstandwhatworksforyouandwhatdoesnrsquotUnlessyoursquoreblessed with total recall photocopy these lists That way you can have thiscrucial informationmdashwhich will be the key to your successmdashwith you at alltimesOvertimeofcourseitwillbecomesecondnature
LEARNTOCOUNT
CentraltodoingAtkinsisloweringyourcarbohydrateintakeenoughtounlockthe gate that blocks fat burning The initial amount that works for just abouteveryoneis20gramsofNetCarbsadaySoforatleastthefirsttwoweeksofPhase 1 Induction your objective is to stay at or very close to that numberCountinggramsofNetCarbs allowsprecision as long asyourportionsmatchthoselistedinthecarbgramcounter(FormostpackagedfoodsyoursquollhavetoreadtheNutritionFactspaneltofindthecarbcountsubtractingfiberfromtotalcarbohydratetocalculateNetCarbs)OurInduction-levelmealplansinpartIIIare designed to ensure that you eat about 20 grams of Net Carbs per day ofwhich12to15gramswillcomefromfoundationvegetablesBe sensiblenotobsessive aboutbothcarbs andportionsYouneednrsquot split
hairsaboutwhetheraservingcontains04or08gramofNetCarbsRoundoff
to05gramin the firstcaseand10gramin thesecondaswersquovedone inourmealplansNorwillyouhit20gramsofNetCarbsonthebuttoneachdayYourintakemay be a couple of grams under 20 one day and a little over the nextDonrsquotcountcaloriesalthoughwedoaskyoutousecommonsenseInthepastsomeindividualsmadethemistakeofthinkingthattheycouldstuffthemselveswith protein and fat and still loseweight If the pounds are falling off forgetaboutcaloriesButifthescalewonrsquotbudgeoritseemstobetakingyouforevertoloseyoumightwanttodoarealitycheckcaloriewise(Seepage107)Youcould probably guess that too many calories will slow your weight loss butherersquosasurprisetoofewwillslowdownyourmetabolismalsothreateningyourprogress
THOUSHALTEATREGULARLYhellip
Thatrsquos rightNostarvingyourselfRegardlessof thephase inwhichyou startyou shouldbeeating three regular-sizedmeals (withyourchoiceofup to twosnacks) every day You may be surprised how quickly that old devil hungerdiminisheswhen you eliminate the blood sugar roller coaster One reasonwewant you to put something into your stomach at least three times a day is toprovideenoughproteintopreventlean-tissuelossaswellastoavoidcravingsthatmay tempt you to hijack the office doughnut cart Also a low-carb late-afternoonsnackperhapshalfanavocadooracoupleofouncesofcheesewillmake you less likely to chow down everything in sight at dinnerAre snacksmandatoryNotifyourappetiteisundercontrolatmealsandyoursquorenotfeelingfatigued Try cutting out one or both snacks see what happens and proceedaccordinglyOr simplycutbackabit atmeals andcontinue the snacksSomepeopledobestonfourorfivesmallmealsDowhatworksforyou
hellipANDDRINKREGULARLY
TherearenumeroushealthreasonsfordrinkingadequatefluidWhenyoursquorenotproperly hydratedmdashand many people are borderline dehydrated much of thetimemdashyour body releases a hormone that makes your kidneys retain salt andwaterbutitdoesthisattheexpenseofwastingyourbodyrsquosstoresofpotassiumThisessentialmineralisvitaltokeepingyourmusclesandhearthappyThekeytomaintaining a healthy amount of potassium is to drink plenty ofwater eatyour foundation vegetables and consume a modest amount of salt every day(unlessyoursquoreonadiureticmedication)Wersquolldiscusshowtodothisindetailin
chapter 7 Consuming adequate salt particularly in Induction keeps yourcirculationprimedandyourenergylevelhighPeopleoftenmisreadthebodyrsquossignal for more fluid as hunger so staying well hydrated also helps you notovereatTodetermineifyoursquoredrinkingenoughfluidssimplycheckthecolorofyour
urinewhichshouldbeclearorpaleyellowAlsomakesurethatyoursquorepassingurine at least every four to six hoursThirst is clearly a sign aswell but youneedtorehydratelongbeforeyouactuallyfeelthirstyDespitetheoldsawthateveryone should drink eight 8-ounce glasses of water a day individual needsvary Larger more active people need more than small sedentary folksVigorousexerciseorairplanetravel(thankstothedryair)increasesyourneedsaswellThebulkofyourdailyfluidsshouldcomefromwaterclearbrothandherb
teasDrinkingcoffeeandothercaffeinatedbeveragesincreasesurineoutputbutresearch indicates that it doesnrsquot contribute to creating water or electrolyteimbalances1Caffeine alsogently assists thebody inburning fat2Thatmeansthatyoucancountcoffeeandcaffeinatedtea(inmoderation)towardyourfluidintakeYouwonrsquotbedrinkingfruitjuice(withtheexceptionofsmallamountsoflemon and lime juice) or sodas sweetened with sugar or high-fructose cornsyrupallofwhicharefullofcarbsThesamegoesformilkmdashandthatincludesskimmilkwhichisnaturallyrichinmilksugar(lactose)Spreadoutyourfluidintake over the day although youmaywant to stop a couple of hours beforebedtimetoavoidmiddle-of-the-nighttripstothebathroom
SUPPLEMENTARYINSURANCE
Vitamins minerals antioxidants and other micronutrients in food are just asvitaltoyourhealthasproteinfatandcarbohydrateVitaminsandmineralshelpconvertcaloriesintousefulenergyandperformahostofotherfunctionsthatarevital for your bodyrsquos optimal performance With lots of vegetables ampleproteinandhealthyfatsattheveryleastyoursquollbegettingthedailyminimumofmicronutrients that you need You should also take a dailymultivitaminwithminerals that includesmagnesiumandcalciumbutno iron (unlessyourdoctorhas diagnosed you as iron-deficient) Also take an omega-3 supplement toensure a proper balance of essential fatty acids Finally consider takingadditionalvitaminDifyoudonrsquotspendalotoftimeinthesun
BECOMEGOAL-ORIENTED
AswithanynewendeavorthefirststepistosetspecificgoalsWeencouragearealistic long-termweightgoal Ifyoursquoredealingwithhealth issuesworkwithyourhealthcareprovidertoquantifybothlong-termandshort-termgoalsBloodsugar insulin triglyceride and blood pressure indicators usually improvequicklyonAtkinsbutchangesinsomemarkersmaytakeuptosixmonthsAswith any journey youneed toknowyourdestinationoryoumightget lost ordistracted along the road Themore specific your goal themore likely yoursquollachieveitForexample
bullIwanttolose30poundsinsixmonthsbullIwanttobeabletofitintoMomrsquossize10weddingdressformyweddinginJunebullIwanttogetmybloodsugarleveldowntonormalinthenextthreemonthsbullIwanttomaintainmy30-poundweightlossforayear
Donrsquotmakethemistakeofsettingyourselfupforfailurebytryingtoreturntothe twiggy figure youmay have had thirty years ago But donrsquot sell yourselfshorteitherTherersquosusuallynoreasonwhyyoucanrsquotbeslimagainmdashorevenforthefirsttimeHavingthatgoalweightfirmlyplantedinyourmindwillhelpyouconfrontmomentary temptationsSettingshort-termgoals isequally importantespecially ifyouknowyouhavea long roadaheadofyouStep-by-stepgoalsprovide an ongoing sense of accomplishment so you donrsquot start feeling thatyoursquollneverreachyourultimategoalIfyouhavealongwaytogoyoumightsetinterimgoalsin10-poundincrementsorsmallerclothessizesIfyourweightlossgoalsaremoremodest5-poundincrementsmaybemoreappropriateOnceyoursquoveestablishedyourgoalimaginehowachievingeachoneofyour
objectives will make you look and feel These visualizations should be morethanjustidledaydreamsCloseyoureyesclearyourmindandcreateadistinctimageofthenewyouVisualizethepersonyouarebecomingonadailybasis
LETrsquoSGETPERSONAL
YoucancustomizeAtkins toyourownmetabolismgoalsandtimeframeforexamplechoosingtostartinPhase2OngoingWeightLoss(OWL)insteadofPhase1InductionJustasimportantyoucanmoldtheprogramtoyourculinarytastesandanydietary restrictionsyoumayhave Ifyoudonrsquotcare toeatbeeffine Concentrate on poultry pork fish and lamb If yoursquore allergic to dairyproducts there are plenty of alternative products that you can enjoyYou caneven doAtkinswhile following kosher dietary rulesOne of the reasons thatAtkinsissopopularworldwideisthatitcanbeadaptedtoalmostanycuisine
VERSATILEENOUGHFORVEGETARIANS
No thatrsquos not a typo Itrsquos perfectly possible to be a vegetarianmdashor simplyminimizeyourintakeofanimalproteinaddvarietytoyourmealsandtrimyourfood budgetmdashand still do Atkins The typical American vegetarian oftenconsumes far too many carbohydrates in the form of pasta and other refinedgrainsAslongasyouconsumeatleasttwovarietiesofplantproteineachdayyou can get a balance of essential amino acids Which leads to the secondchallengePlantproteinsareldquopackagedrdquowithcarbohydrateYourobjectiveistoconsumeenoughproteinwithout simultaneouslygetting somuchcarbohydratethat it interferes with weight loss or weight maintenance To adapt Atkins toyourneedsasavegetarian
bullMakesure toget sufficientprotein ineggs cheese andsoyproducts (seepage42togaugeyourneeds)bullStartinOngoingWeightLossat30gramsofNetCarbsandintroducenutsandseedsbeforeberriesbullOr if youhavenomore than20pounds to shed and arewilling to swapslower weight loss for more food variety you may start in Phase 3 Pre-Maintenanceat50gramsofNetCarbsbullAdd extra olive canola high-oleic safflowerwalnut flaxseed and otheroilstosaladsandvegetablestomakeupforthesmalleramountoffatinmostofyourproteinsourcessoasnottointerferewithfatmetabolismYoursquoll findvegetarianmealplans inpart IIIWersquollgo intogreaterdetailon
thisvariationofAtkinsinthechaptersonOWLandPre-Maintenance
ATKINSFORVEGANS
Itrsquosmorechallengingforveganswhodonrsquoteateggsanddairyproducts todoAtkinsbutnotimpossibleThetrickistogetsufficientproteinfromseedsnutssoyproductssoyandricecheesesseitanlegumesandhighproteingrainssuchas quinoaWeight loss may proceed more slowly because of the higher carbintakethanthatofthosefollowingthestandardAtkinsprogramVegansshouldmakethefollowingmodifications
bull Start inOngoingWeight Loss at 50 grams ofNetCarbs so that you canhavenutsseedsandtheirbutterspluslegumesfromthestartbull If you donrsquot have much weight to lose begin in Pre-Maintenance at 60gramsofNetCarbs inorder to includesmallamountsofwholegrainsandotherplantproteinsourcesfromthestart
bull Make sure yoursquore getting sufficient protein in plant sources (see ldquoHowMuchProteinDoYouNeedrdquoonpage42togaugeyourneeds)bull In order not to interfere with fat metabolism add extra flaxseed olivecanola walnut and other oils to salads and vegetables tomake up for thesmalleramountoffatinmostofyourproteinsourcesYoursquoll find a 50-gram Net Carbs vegan meal plan in part III and you can
modifythevegetarianplansathigherlevelsWersquollgointogreaterdetailonthisvariationofAtkinsinthechaptersonOWLandPre-Maintenance
ATKINSWITHALATINBEAT
As the number of Latinos in the United States continues to grow sounfortunatelydotheirratesofobesityanddiabetesmakingthemoneofthemostat-risk populations in the nation All this argues for overweight Hispanics orthosewitha familyhistoryofobesityordiabetes toseriouslyconsiderAtkinswhichhasbeenshowntoreduceriskfactorsfortype2diabetesandevenreverseits progression Although their traditional diets include lots of corn rice andbeansmostLatinos didnrsquot suffer frommetabolic disorders in disproportionatenumbers until they migrated to this country or started eating the typicalAmericandietfullofrefinedgrainssugarandotherprocessedfoodsYoucanhonoryourHispanicculinarytraditionsandstilldoAtkins(WeunderstandthatfromPerutoPuertoRicoandfromMexicotoCubaeachcuisineisdifferentsoour recommendations are general in nature) Start in Phase 1 Inductionregardless of the amount of weight you need to lose and focus on simplyprepared protein dishes flavored with traditional seasonings minus high-carbsauces Specific recommendations appear in the chapters on OngoingWeightLossandPre-MaintenanceRESEARCHREPORTLOW-CARBDIETSANDEXERCISE
Two common beliefs of nutritionists and athletes are that itrsquos necessary toconsumecarbohydrates tohave theenergy toexerciseand thereforehigh-carbdietsoptimizeexercisecapacitySothelogicgoesbecauseAtkinsisalow-carbdietitmustplayhavocwithyourabilitytobephysicallyactiveRightWrongTherealityisthatyourbodyadaptstoalow-carbdietallowingaccesstoyourfatstoresandburningmorefatforfuelwhicharethesamedesirableoutcomesassociatedwithexercise training Infactbeingable toburnfat forenergyandthus spare carbohydrate stores while exercising is a major goal of enduranceathletesFromapurelymetabolicperspective theAtkinsDietandexercisearehighlycomplementary
OneresearcherlookedatelitecyclistswhoateadietsimilartotheAtkinsLifetime Maintenance phase3 Given their very low carbohydrate intakesconventionalwisdomwouldhavepredicted severely impairedperformanceIndeed for the first week or two they struggled tomaintain their trainingscheduleFourweekslaterhoweverwhentheamountoftimeittookforthecycliststoreachthepointofexhaustionwastestedtheresultswerevirtuallyidenticaltotheirpreviousperformancewhileonahigh-carbdietTherewerehoweverdramaticchangesinfuelselectionAfterthefour-weekperiodthecyclistsusedalmostexclusivelyfatduringexercisemakingverylittleuseofblood sugar (which remained at the normal level) and muscle glycogen(storedglucose)AtkinsandweighttrainingarehighlycompatibleaswellInanotherstudy
overweight men followed a diet comparable to the Ongoing Weight LossphaseofAtkinswhileparticipatinginanintenseresistancetrainingprogram4After twelve weeks the men showed extraordinary changes in bodycompositionTheylostanaverageof16poundsoffatattributablemainlytotheirlow-carbdietMeanwhiletheirleanbodymassactuallyincreasedby2pounds creditedmainly to the resistance training These and other studiesclearlyshatter thecommonmisconception thatyouneedahigh-carbdiet tobenefitfromexercise
GETPHYSICALmdashORNOT
NumeroushealthbenefitsareassociatedwithregularphysicalactivitymakingitanaturalpartnertoahealthydietTheprimarybenefitofexerciseweightwiseisto promote long-term weight maintenance Research reveals that physicalactivity appears to help some people loseweight but not othersmeaning thatyourgenesmake thisdetermination5But therearenumerousotherbenefitsofregularphysicalactivityincluding
bullIncreasingyourenergylevelbullComplementingtheeffectsofalow-carbdiettounlockyourfatstoresbullInducingcalmnessthankstothereleaseofendorphinswhichcouldtemperstressexperiencedasaresultofchangingeatinghabitsbullBuildingmuscle(in thecaseofsometypesofhigh-resistanceexercise)soyoulookbetterinandoutofclothesbullInstillingasenseofaccomplishment
ButgoslowlyIfphysicalactivityisalreadyapartofyourlifeyoumayneedtoreduce thedurationor intensity in the first fewweeks asyou adapt toAtkins
beforebuildingbackupagainmdashornotListentoyourbodyrsquossignalsSedentaryfolks should wait until they are at least two weeks into the program beforeaddingactivityBuildyourskillsandtolerancegraduallysothatbythetimeyoureachyourgoalweightyourfitnessprogramwillhelpyoumaintainitWealsounderstandthatsomeofyouneedtotrimoffafewpoundsbeforeyoumoveonto exercise Over time however therersquos no reason why most people canrsquotincorporatephysical activity into their routineBeginwithwalkingwhichcanbe done almost anywhere and is also less likely to result in injuriesYou canpersonalize the typeanddegreeofactivity to suityour skillspreferences andscheduleEmbarkingonavigorousfitnessprogramatalaterdateisoneofthosepossibilitiesthatisentirelyuptoyouYoumay find it easier to incorporatewalkinghikingandswimming intoa
busyschedulebycombiningthemwithfamilytimesocializingandevenchoreslikewalkingthedogBecauseitrsquosmorenaturalthanaformalexerciseprogrammanypeople aremore likely to staywith such physical activities for the longtermMuchlikeyourneweatingstylebeingactiveshouldbecomeahabitJustasyoursquoremorelikelytoeatdeliciousfoodsyoursquoremoreapttoregularlypursueactivities you find enjoyable TheDepartment of Health andHuman ServicesPhysicalActivityGuidelinesforAmericansrecommendtwoandahalfhoursofmoderateactivityperweekTALKTOYOURDOCTOR
Seeyourphysicianbeforeembarkingonanyweightlossorhealthimprovementprogram both tomake sure that there is no health reason thatmight interferewith your success and to have baseline tests performedHe or shewill checkyourbloodpressureandbloodsugar levelaswellasordera lipidpanel (totalHDL and LDL cholesterol and triglycerides) In three to sixmonths or afteryoursquovereachedyourgoalweight(whichevercomesfirst) thesehealthmarkerswill serve as bases for comparison If yoursquore taking anymedications discusswhethertheymightinterferewithweightlossascertainantidepressantsinsulinsteroidsandbeta-blockerscanPerhapsyoucanreducethedosageorswitchtoanothermedication If yoursquore taking insulin controlling your carb intake willlikely reduceyourblood sugar leveloftennecessitatingaprompt reduction inyourdosageThisisagoodthingbutyouneedtodiscusswithyourdoctorhowto manage it safely People with high blood pressure also often see a quickimprovement so ifyouareondiureticsorothermedication for thisconditiontakeyourownreadingsandkeepintouchwithyourphysicianCautionDonotstoptakingorreducethedosageofanydrugswithoutconsultingyourphysician
GETREADYGETSET
AsHenryFordoncesaidldquoBeforeeverythingelsegettingreadyisthesecretofsuccessrdquoOnceyoursquoveexperienced theappetite-controllingbenefitsofburningyour own body fat yoursquoll find it much easier to deal with the psychologicalbaggageassociatedwithweightlossThecontrolyoursquollwieldwillenableyoutoacceptonaprofoundlevelthatyoursquoregoingtosucceedYoursquollfindthatyoucangetpastyourhistoryandperhapsapoorself-imageandformnewhabitsWiththeAtkinsEdgeyoursquollenjoyawonderfulsenseofmasteryasyourealize thatyoursquore capable of modifying your responses to certain situations andtemptationsBeforeyoubeginyourAtkins journeyaddress thesemotivationalandpracticalmattersbullFinishreading thisbookYoursquollwant to return tovarioussectionsasyouenter each new phase but itrsquos important to have an overview beforebeginningbullGetacarbohydrategramcounterPrint itoutfromwwwatkinscomtoolsorpickupDrAtkinsrsquoNewCarbohydrateGramCounterwhichfitsinyourpocketorpursebull Pick the right time Donrsquot embark onAtkinswhen yoursquore under a lot ofstressorunusuallybusyYouwanttohaveasmuchcontrolasyoucanoverexternaleventsinyourfirstweeksontheprogramtoensuregettingofftoagoodstartLikewisedonrsquotbeginoveraholidayorjustbeforeavacationOnthe other hand donrsquot keep coming up with excuses to delay starting theprogrambullMakemaintainingyourgoalweightapriorityfromDay1bullEnlist the support of family and friends Itrsquos a courtesy to tell themwhatyoursquore up to but make it clear that yoursquore not requesting approval orpermission Remember this is all about taking control of your life and itstarts with this decision Even those nearest and dearest to you may havesomeambivalenceTheirassistancecanbuoyyouupbuttheirdoubtscornor refusal to acceptyourdecision could torpedoyour effortsRemind themthat youneed all thehelpyou cangetwhich includesnot sabotagingyoureffortsbull Inwith the good and outwith the bad Stock your kitchenwith the rightfoods and snacks (see Acceptable Induction Foods on page 82) Equallyimportant remove everything thatrsquos off limits for now If housemates orfamilymembersarenrsquotjoiningyouonAtkinsisolatethefoodsthatyoursquollbeavoiding for now Also be sure to have the recommended nutritional
supplementsonhandbullMakemealplansAdvanceplanningputsyouin thedriverrsquosseatReviewtheAcceptableFoodsListandthemealplansforthephaseinwhichyoursquorestarting Get into the habit of planning your meals before you go groceryshoppingsoyouhaveeverythingonhandOtherwiseyoumayfindyourselfgrabbingthefirstthingyoucanfindinthefridgeorpantrybullDustoff your scaleand finda tapemeasureThese two tools are equallyessential to establishing baseline figures for comparison in the weeks andmonths to comeWeigh yourself and take yourmeasurements at the chestwaistupperarms thighs andhipsAlthough the scale isnot aparticularlyreliabletoolonaday-to-daybasisitrsquosstillusefultotrackyourprogress(SeethesidebarldquoTheMythoftheDailyWeigh-inrdquo)bullChangesmallbutimpactfulhabitsIfyourmorningritualhasbeentostopbyabakerytogetajellydoughnutwithyourmorningcuppaJoefindaplacewhere pastries donrsquot beckon when you get your caffeine fix If necessarytake another route so you donrsquotwind up succumbing to the familiar sweetaromabullDuplicate behavior thatrsquos been successful in other areas of your life Byregardingbeingoverweight or in poor health as a problemwith a potentialsolutionrather thanapersonal failingyoursquollbemoreable tocometogripswiththeseissuesbull Develop strategies for social situations To succeed on any weight lossprogram you must decide how to respond to situations that threaten yourcontrolbeforeyouconfrontthembullFindanAtkinsbuddyinthefleshoronlinetosharetheloadthesuccessesand the inevitable times when yoursquore tempted to eat foods you knowwillundermine all yourgoodwork todateManypeople find that itrsquos perfectlypossibletoteamupwithafriendwholiveselsewherecheckingindailybyphoneoronlinebullKeepajournaltotrackyourweightlossandhealthimprovementsaswellas your feelings goals challenges and victories First record your currentweight andmeasurements along with your long-and short-term goals andinclude a current photo (Go to wwwatkinscomsupport to use our onlinejournalorprintouttheformat)Makedailyentriesandreviewthemregularlytoseewhatrsquosworkingwhereyoumayhavegoneoff trackandwhatfoodsmaybeinterferingwithcontinuedweightlossorcausingcravingsbullUseinteractiveaidesTheAtkinsWebsiteoffersawholetoolboxofthemat wwwatkinscomtools One tracks your daily carb intake and keeps arecord as youproceedOther tools include away to trackyourweight and
mealplanscustomizedtoyourpreferencesforvegetablesandproteinsourcesaswellasanyfoodallergiesyoumayhavebullParticipate inonlinesupportnetworksandblogsTheAtkinsCommunityincludesnumerouschat roomsTherearealsoother low-carbandunofficialAtkinssitesbutonlywwwatkinscomismonitoreddailyforaccuracybyanAtkins nutritionist and incorporates the latest research and thinking on thediet
One more thing donrsquot obsess about perfection At this very moment yoursquoreprobablymakingpromises toyourselfaboutcontrollingyourweight IfyoursquorelikemostofusyoursquollkeepmanyofthosepromisesandothertimesyoursquollfallshortAslongassuchfailuresofwilloccuronlyoccasionallyregardthemasanopportunitytoreviseyourstrategyandtakecontrolfromthatmomentonWeallmakemistakesbut thebiggestmistakeisconfusingasingleerrorwithfailureWhen you domisstep acknowledge it to yourself and then keep going in therightdirectionManagingyourweightandenhancingyourhealthareallabouttakingchargeTHEMYTHOFTHEDAILYWEIGH-IN
THEMYTHThescaledoesnrsquotlieTHEREALITYUnlessyouwiselyinterpretwhatyourscalesaysitwilldriveyoucrazyEventhenewestdigitalscalessufferfromanage-oldflawtheycanrsquottellwhatrsquosinyourbodywithenoughaccuracytogiveyouday-to-dayguidanceontheprogressofyourdietHerersquoswhyAtypicaladultrsquosbodycontainsaboutfortyquartsofwaterbut itcansafely rangebetween thirty-nineand forty-onequarts Since each quart weighs 2 pounds your bodyweight randomly variesacrossa4-poundldquograyzonerdquoThirstandkidneyfunctionkickinonlywhenyouget to thebottomor topof this zoneCuttingyour carb intake to less than50gramsperdayclearsa fewpoundsofextrawaterbut that justpushesyour4-poundgrayzonethatmuchlowerwithoutnarrowingtherangeAddtothisthe2to5poundsofwater that premenstrualwomen typically retain andyoursquoll seewhythescalecannotpossiblybecompletelypreciseinmeasuringprogresswhenyoursquore losing say 3 pounds of fat per week And forget about day to dayInsteadconsidertheseoptions
bullDonrsquotweighyourselfatallfocusingratheronhowyourclothesfitandhowgoodyoufeelbullWeighyourselfonceaweek togeta senseofyourgeneralprogress thusprovidingyourselffeweropportunitiestohateyourscalebullWeighyourselfdailyandrecordthenumberinyourjournalEachdaytakethelastthreevaluesaveragethemmdashyoucanevendothisonyourcellphonemdashandwrite that numberdown in a secondcolumnThis running three-day
meansmoothesoutmuchof the randomnoiseEvenbetterkeepa runningaverageforthewholeweek
Whatevermethod you prefer donrsquot let a stupid scale and a few pounds ofwatercontrolyourmoodorsenseofself-worth
WHERESHOULDYOUSTART
In thenext chapterswersquoll guideyou through the fourphasesBut first decidewhether to start in Phase 1 Induction or a later phase Yoursquoll find manyopportunities to customize the Atkins Diet to your needs starting with thisimportantdecisionFormanypeopleInductionisabriefjump-startphasetogetthemoffontherightfootbeforemovingonOthersmayremaintherelongertoachieve considerable weight loss before transitioning to the next phase Weadvise people with more pounds to lose or certain health issues to start inInductionbutotherwiseyoucanstart inPhase2orbeyond ifyoupreferTheself-test that follows should help you make the choice thatrsquos right for youObviously themoregramsofcarbsyoursquoreconsumingmdashprogressivelymore ineachphasemdashthemoreslowlyexcessweightwillcomeoff
Doyouhavelessthan15poundstoloseIf so you could probably start in Phase 2 Ongoing Weight Loss (OWL)especially ifyoursquoreyoungandactiveOn theotherhand ifyoursquoreabitolderyoumight choose to start in Induction as weight loss will likely occurmoreslowly
Doyouhavefrom15to30poundstoloseYoursquoll probably stillwant to start in InductionYoucan also start inOngoingWeightLoss if youwant to addmore variety in foodoptions in exchange forslowerweightloss
Doyouhavemorethan30poundstoloseYoursquolldefinitelywanttobegininInduction
Doyouleadasedentarylifestyle
StartinInductionunlessyouhavelessthan15poundstoloseinwhichcaseyoucouldstartinOngoingWeightLossandlosemoreslowly
HaveyougainedandlostandregainedweightforyearsYoumayhavebecomeresistant toweight lossStart inInductiontogetoffontherightfoot
Areyouoverage50YourmetabolismusuallyslowswiththepassageofyearsStartinInductionandmovetoOngoingWeightLossaftertwoweeksifthepoundscomeoffeasilyandyoursquoresoinclined
Doyouhavetype2diabetesStart in Inductionand remain thereat leastuntilyougetyourbloodsugarandinsulinlevelsundercontrol
Doesyourwaistmeasuremorethan40inches(ifyoursquoreaguy)orisitlargerthanyourhips(ifyoursquoreagal)anddoyouhavehighbloodpressurehightriglyceridesandlowHDLChancesarethatyouhavemetabolicsyndromeorprediabetes(seechapter13)Have your doctor check your blood sugar blood pressure and insulin levelsThenworkingwithhimorherstartinInductionandremainthereuntilyougetyourbloodsugarandinsulinlevelsundercontrol
DoyouhavehightriglyceridesStartinginInductionwillhelpyouimproveyourtriglyceridelevelmorequickly
AreyouavegetarianorveganSeepages70ndash71forguidanceonwheretostartEven if you decide to start in a later phase be sure to read the following
chapter tounderstandwhat foodsyoucan eat andwhat to expect inyour firstfew weeks on Atkins Then take a fewminutes to make the acquaintance ofmom-to-five Jennifer Munoz who gained weight with each successivepregnancy
SUCCESSSTORY6KEEPINGUPWITHTHEFAMILY
Withafamilyandafull-timejobJenniferMunozwasshortontimeandlowonenergy After struggling with her weight for years and giving birth to fivechildren shedecided todoAtkinsMore thanhalfway tohergoalweight shelovesthatshenowhastheenergytokeepupwithherkids
VITALSTATISTICSCurrentphaseOngoingWeightLossDailyNetCarbintake30ndash40gramsAge33Height5feet3inchesBeforeweight198poundsCurrentweight159poundsWeightlost39pounds
WhatmotivatedyoutodoAtkinsBecauseofmyweightIwastiredallthetimeMycholesterolwashighandsowasmy blood pressure There is a history of heart attacks inmy family so Iknew I needed to get the extraweight off Fivemonths after the birth ofmydaughteritwastimeOneofmyofficematesattheordermanagementfirmforcardealerswhereIworkandIdecidedtodoAtkinstogetherbecausewersquodheardthatitwasthebestwaytoloseweight
HadyouputonexcessweightduringyourpregnancyActually I didnrsquot gain that much when I was pregnant but I sure gained itafterward Iwas eating everything in sight and on theweekends Irsquod eat fastfoodMy family is fromMexico and I loveMexican foodmdashrice beans andenchiladasmdashso thosehigh-carb foodswerenrsquothelpingeither Irsquovemovedawayfrom thembecause Irsquomstill afraidof themalthough Ihavestartedusing low-carbtortillas
HowdidthefirstfewmonthsgoThebeginningwasabreezeIstartedinInductionandlost25poundsinthefirst
twomonthsMybloodpressurehasnormalizedsoInolongerneedmedicationandIrsquomfullofenergyRecentlymyweightlosshassloweddowntoabout3or4poundsamonth
HowareyoudealingwiththatIkeepmyselfmotivatedWhenIstartedAtkinsIfoundaWebsitethattakesaphotoofyouandmanipulatesittoshowhowyoursquolllookwhenyoursquovereachedyourgoalweightWhenIamtemptedbyfoodsIknowIshouldnrsquoteatIlookatthatphotoanditkeepsmegoingIalsoreligiouslywritedowneverythingIeatMy work friend and I try to incorporate exercise by taking three 10-minutewalks every day and I walk everywhere I can I also get on the treadmill towatchavideowhenIgethomefromworkEverydayIfillupagallonjugwithwaterandmakesuretodrinkitall
WhatdoyoueatinatypicaldayForbreakfastImighthaveasausageandcheeseslicesminusthebunForlunchitrsquosusuallyasaladtoppedwithchickenorsteakOrIrsquollhaveatacomeatsaladwithoutthetacoshellDinnerissimilarIrsquollgrillchickenasteakhamburgersor turkey burgers and serve it with lots of salad Irsquom not big on cookedvegetablesMyusualsnacksarestringcheesewithcucumbersorporkrindswithlemonjuice
WhattipsdoyouhaveforotherpeopleKeepjunkfoodoutofthehousenotjustforyoubutforyourkidsaswellHaveadietbuddytohelpyououtKeepyoureyeontheball
Chapter7WELCOMETOPHASE1INDUCTION
Food isnecessary for lifeAndamajorcomponentofsucceedingonAtkins isenjoyingwhatyoueatIfitrsquosblahboringornutritionallyinadequatetherersquosnowayyoursquoregoingtostaythecourselongenoughtobecomeslimandhealthy
Induction as the name implies is your initiation into the Atkins Diet InInductionalsocalledPhase1yoursquollconsume20gramsofNetCarbseachdaywhichwillcomeprimarilyfromfoundationvegetablesItrsquosnotessentialtostartherebutInductionisthefastestwaytoblastthroughthebarrierthatblocksyourfatstorestransformingyourcellsintoanarmyoffat-burningsoldiersInductionwillalsolikelyenergizeandempoweryouAt the end of the last chapter we asked a series of questions to help you
ascertainwhereyou should startAtkins (Wersquoll do the sameat the endof thischapter and the next two chapters to help youdecidewhether to stay there ormoveon)TherearenoironcladrulesaboutthetimingInsteadwersquollgiveyouthe tools soyoucanmake thechoice thatrsquos right foryouForexample ifyouhavealotofweighttoshedyoursquoremorelikelytoseesignificantresultssoonerifyoustayinInductionlongerthantwoweeksHoweveriflosingmoreslowlyisatrade-offyoursquorewillingtomakeforreintroducingnutsandberriesintoyourdietanduppingyourcarbintakeslightlythatrsquosyourchoiceIfyouhavenrsquotalreadydecidedwhethertostartinInductionaglimpseofwhat
yougettoeatinPhase1shouldalsohelpyoumakeupyourmind
ACCEPTABLEINDUCTIONFOODS
ThisisanextensivelistbutcannotincludeallfoodsWhenindoubtleaveitout
MEATFISHANDPOULTRY
MostfishpoultryandmeatthatarenotbreadedcontainfewornocarbsWersquovenotedthosethatdointhefootnotesbelow
AllfishincludingCod SardinesFlounder SoleHalibut TroutHerring TunaSalmon
AllshellfishincludingClams OystersDagger
Crabmeatdagger ShrimpLobster SquidMusselsDagger
AllpoultryincludingCornishhen OstrichChickensect PheasantDuck QuailGoose Turkeysect
AllmeatincludingBeef PorkbaconhamGoat VealLamb VenisonAvoidpickledherringpreparedwithaddedsugarandallldquobatter-dippedrdquofishandshellfishdaggerAvoidartificialcrab(surimi)soldasldquosealegsrdquoandotherprocessedshellfishproductsDaggerOystersandmusselscontaincarbsLimityourconsumptiontoabout4ouncesperdaysectAvoidprocessedchickenandturkeyproductssuchaschickennuggetsandotherproductswithbreadingorfillersSomeprocessedmeatmdashthinkpepperonisalamihotdogsandthe likemdashbaconandhamarecuredwith
sugarwhichaddstotheircarbcountAlsosteerclearofcoldcutsandothermeatswithaddednitratesandmeatproductsmadewithbreadcrumbssuchasmeatballsmeatloafandSalisburysteak
Eggsanystyleincluding
Boiled
Omelets
Deviled
Poached
Fried
Scrambled
NoteOneeggcontains06gramNetCarbs
SOYANDOTHERVEGETARIANPRODUCTS
Product Servingsize GramsofNetCarbsAlmondmilkunsweetened 1cup 10Quornburger 1 40Quornroast 4ounces 40Quornunbreadedcutlet 1 30Seitan 1piece 20Shiratakisoynoodles frac12cupcooked 10Soyldquocheeserdquo 1slice 10Soyldquocheeserdquo 1ounce 20Soymilkplainunsweetened 1cup 12Tempeh frac12cup 33Tofufirm 4ounces 25Tofusilkensoft 4ounces 31
Tofuldquobaconrdquo 2strips 20TofuldquoCanadianbaconrdquo 3slices 15Tofuldquohotdogsrdquo 1 20ndash50(dependingonbrand)Tofubulkldquosausagerdquo 2ounces 20Tofulinkldquosausagerdquo 2links 40Veganldquocheeserdquonocasein 1slice 50Veganldquocheeserdquonocasein 1ounce 60Veggieburger 1burger 20Veggiecrumbles frac34cup 20Veggieldquomeatballsrdquo 4ndash5balls 40NoteCheckindividualproductsforexactcarbcountsQuornproductscontainmilk and eggsmaking them unsuitable for vegans soy cheeses that containcaseinamilkproductarealsounsuitableforvegans
CHEESE
Mostcheesecontainslessthan1gramofNetCarbsperounceYoumayhaveupto 4 ounces of cheese per day An ounce is about the size of an individuallywrapped slice of American cheese or a bit larger than a 1-inch cube Atablespoonor twoof anygrated cheese contains anegligible amountof carbsAvoidricottaandcottagecheeseinInductionAlsosteerclearofcheesespreadsthatcontainotheringredientsmdashstrawberrycreamcheeseforexamplemdashthatmayraise the carb count Also skip ldquodietrdquo cheese ldquocheese productsrdquo and wheycheesesnoneofwhichis100percentcheeseSoyorriceldquocheeserdquoisacceptablebutcheckthecarbcountOtherthanthatyoucanenjoymostcheesesincluding
Cheese ServingSize GramsofnetcarbsBluecheese 2tablespoons 04Brie 1ounce 01CheddarorColby 1ounce 04Creamcheese 2tablespoons 08Feta 1ounce 12Goatcheesesoft 1ounce 03Gouda 1ounce 06
Mozzarellawholemilk 1ounce 06Parmesan 1ounce 09Swiss 1ounce 10NoteForamoreextensivelistofcheesesseewwwatkinscomtools
FOUNDATIONVEGETABLES
TheseincludebothsaladvegetablesandothersthatareusuallycookedTheyrsquollcontinuetobethefoundationuponwhichyouwillbuildyourcarbintakeasyoumove through the phases The 12 to 15 grams of Net Carbs of foundationvegetablesyoursquolleateachdayareequivalenttoapproximatelysixcupsofsaladanduptotwocupsofcookedvegetablesdependingupontheonesyouselect
SALADVEGETABLES
AservingofrawvegetablesisusuallyacupwhichisroughlythesizeofyourfistMeasure the following salad vegetables raw (except for artichoke hearts)Note that tomatoesonionsandbellpeppersarehigher incarbs thanareothersalad vegetables so use them in small portionsAlso included are other fruitsgenerallythoughtofasvegetablessuchasavocadosandolivesVegetable ServingSize GramsofNetcarbsAlfalfasprouts frac12cup 02Artichokeheartsmarinated 4pieces 20Artichokeheartscanned 1heart 10Arugula 1cup 04AvocadoHaas frac12fruit 18Beansgreensnapstringwax frac12cupraw 21Bokchoy(pakchoi) 1cupraw 04BostonBibblettuce 1cupraw 08Broccoliflorets frac12cup 08Cabbagegreenredsavoy frac12cupshredded 11Cauliflowerflorets frac12cup 14Celery 1stalk 08Celeryroot(celeriac) frac12cupgrated 35
Chicorygreens frac12cup 01Chinesecabbage frac12cupshredded 00Chives 1tablespoon 01Cucumber frac12cupsliced 10Daikonradish frac12cup 10Endive frac12cup 04Escarole frac12cup 01Fennel frac12cup 18Greensmixed 1cup 04Iceberglettuce 1cup 02Jicama frac12cup 25Loose-leaflettuce 1cup 10Mesclun 1cup 05Mungbeansprouts frac12cup 21Mushroomsbuttonfresh frac12cup 12Olivesblack 5 07Olivesgreen 5 00Onion 2tablespoonschopped 15Parsley(andallfreshherbs) 1tablespoon 01Peppersgreenbell frac12cup 21Peppersredbell frac12cup 29Radicchio frac12cup 07Radishes 6 05Romainelettuce 1cup 04scalliongreenonion frac14cup 12spinach 1cup 02Tomato 1small(3ndash4ounces) 25Tomato 1medium 33Tomatocherry 5 22Watercress frac12cup 00
COOKEDVEGETABLES
Becausemostofthefollowingfoundationvegetablesareusuallyservedcookedwersquove indicated their carb counts as such unless otherwise noted Some alsoappearon the saladvegetable listbutcookingcompacts themwhichexplainsthedifferencesincarbcountsAstandardservingofacookedvegetableisahalfcup A number of these vegetables are slightly higher in carbs than the saladvegetables listedaboveUnlessotherwisenotedbesure tomeasure themafteryoucookthemNotethatsomesuchasBrusselssproutsceleryrootkohlrabileeksmushrooms onions andpumpkin arehigher in carbs thanmost sowehaveusuallyindicatedsmallerportionsYoucansteamsauteacutestir-fryorbraisemostofthesevegetablesBoilingdestroysandorremovesnutrients(unlessyoudrink the broth)Note Vegetablesnot on this list should not be consumed inInductionVegetable ServingSize GramsofNetCarbsArtichoke frac12medium 35Asparagus 6spears 24Bambooshootscannedsliced frac12cup 12Beansgreenwaxstringsnap frac12cup 29Beetgreens frac12cup 37Bokchoy(pakchoi) frac12cup 02Broccoflower frac12cup 23Broccoli frac12cup 17Broccolirabe frac12cup 20Brusselssprouts frac14cup 18Cabbagegreen frac12cup 16Cabbagered frac12cup 20Cabbagesavoy frac12cup 19Cardoon frac12cup 27Cauliflower frac12cup 09Celery frac12cup 12Chardswiss frac12cup 18Chayote frac12cup 18
Collardgreens frac12cup 20Dandeliongreens frac12cup 18Eggplant frac12cup 20Escarole frac12cup 01Fennel frac12cup 15Heartsofpalm 1heart 07Kale frac12cup 24Kohlrabi frac14cup 23Leeks frac12cup 34Mushroomsbutton frac14cup 23Mushroomsshiitake frac14cup 44Mustardgreens frac12cup 01Nopales(cactuspads) frac12cup 10Okra frac12cup 24Onion frac14cup 43Peppersgreenbellchopped frac14cup 19Peppersredbellchopped frac14cup 19Pumpkin frac14cup 24Rhubarbunsweetened frac12cup 17sauerkraut frac12cupdrained 12scallions frac12cup 24shallots 2tablespoons 31Snowpeassnappeasinthepod frac12cup 34sorrel frac12cup 02Spaghettisquash frac14cup 20Spinach frac12cup 22Summersquash frac12cup 26Tomatillo frac12cup 26Tomato frac14cup 43Turnips(white)mashed frac12cup 33Waterchestnuts frac14cup(canned) 35
Zucchini frac12cup 15
SALADDRESSINGS
Anypreparedsaladdressingwithnomorethan3gramsofNetCarbsperserving(1ndash2 tablespoons) is acceptableA bettermdashand lower-carb optionmdashis tomakeyourown(SeerecipesinpartIII)Dressing ServingSize GramsofNetCarbsBluecheesedressing 2tablespoons 23Caesarsaladdressing 2tablespoons 05Italiandressing 2tablespoons 30Lemonjuice 2tablespoons 25Limejuice 2tablespoons 29Oilandvinegar 2tablespoons 10Ranchdressing 2tablespoons 14
FATSANDOILS
NocarbstoworryabouthereAservingsizeisapproximately1tablespoonOilslabeledldquocoldpressedrdquoorldquoexpellerpressedrdquoarepreferablebecausetheyhavenrsquotbeen subjected to nutrient-destroying heat Use extra-virgin olive oil only fordressing salad and vegetables and sauteacuteing and olive oil canola or high-oleicsafflowerforothercookingNeverusespecialtyoilssuchaswalnutorsesameoil for cooking instead use them to season a dish after removing it from theheat Avoid products labeled ldquoliterdquo or ldquolow fatrdquo and all margarines andshortening productswhich still contain small amounts of trans fats The termldquono trans fatsrdquo actuallymeans that a productmay contain up to 05 gram perserving(SeeChapter5formoreonselectionofoils)
Butter Mayonnaise
Canolaoil OliveoilCoconutoil Saffloweroilhigh-oleicFlaxseedoil SesameoilGrape-seedoil Walnutoil
Most commercialmayonnaise ismadewith soybean oil Find a brandmadewith canola or high-oleicsaffloweroilandwithoutaddedsugarOrmakeyourownwithourrecipeinpartIII
NONCALORICSWEETENERS
Counteachpacketas1gramofNetCarbsandconsumenomorethanthreeperday
Splenda(sucralose)
TruviaorSweetLeaf(naturalproductsmadefromstevia)
SweetrsquoNLow(saccharin)
Xylitol(availableinhealthfoodstoresandsomesupermarkets)
LOWCARBCONVENIENCEFOODS
Some lowcarb food products can come in handy when yoursquore unable to findappropriate food canrsquot take time for amealorneedaquick snackMoreandmorecompaniesarecreatinghealthyfoodproductsthatcanbeeatenduringtheInductionphaseofAtkinsJustremembertwothings
bullNotall lowcarbbarsshakesandotherconvenienceproductsarethesameCheckboth the listof ingredientsand theNutritionFactspanel toascertainthenumberofgramsofNetCarbs(rdquoSugarfreerdquodoesnotnecessarilymeanldquocarbfreerdquoorldquolowcarbrdquo)ProductssuitableforInductionshouldcontainnomorethan3gramsofNetCarbsperserving
bullSuch foods can make doing Atkins easier but donrsquot overdo them Donrsquotsubstitute themforanyofyour12ndash15gramsofNetCarbs fromfoundationvegetables
CONDIMENTSHERBSANDSPICES
Hidden carbs lurk in many condiments Read labels carefully and be on thelookout for added sugar flour and cornstarch and other off-limits thickenersMostketchupsmarinadesandbarbecuesaucescontainaddedsugar(oftenlistedascornsyrupcornsyrupsolidscanesyruporsomethingelse)Saltblackandcayenne pepper most spices basil cilantro dill oregano rosemary sagetarragon thyme and other dried herbs contain practically no carbsButmakesure that any herb or spice mixture contains no added sugar The followingproducts are suitableCheck the list of ingredients of any products that arenrsquotlistedbeforeconsumingthemCondimentHerborSpice ServingSize GramsofNetCarbsAnchochilipepper 1pepper 51Anchovypaste 1tablespoon 00Blackbeansauce 1teaspoon 30Capers 1tablespoon 01Chipotleenadobe 2peppers 20Clamjuice 1cup 00Coconutmilkunsweetened frac12cup 19Cocoapowderunsweetened 1tablespoon 12Enchiladasauce frac14cup 20Fishsauce 1teaspoon 02Garlic 1largeclove 09Ginger 1tablespoongratedroot 08Horseradishsauce 1teaspoon 04Jalapentildeochilipepper frac12cupsliced 14Misopaste 1tablespoon 26MustardDijon 1teaspoon 05Mustardyellow 1teaspoon 00Pasillachilipepper 1pepper 17Pestosauce 1tablespoon 06Pickapeppasauce 1teaspoon 10Pickledillorkosher frac12pickle 10
Pimentoroastedredpepper 1ounce 20salsagreen(noaddedsugar) 1tablespoon 06salsared(noaddedsugar) 1tablespoon 10serranochilipepper frac12cup 16soysauce 1tablespoon 09Tabascoorotherhotsauce 1teaspoon 00Tacosauce 1tablespoon 10Tahini(sesamepaste) 2tablespoons 10Vinegarbalsamic 1tablespoon 23Vinegarcider 1tablespoon 09Vinegarredwine 1tablespoon 15Vinegarrice(unsweetened) 1tablespoon 00Vinegarsherry 1tablespoon 09Vinegarwhitewine 1tablespoon 15Wasabipaste 1teaspoon 00
BEVERAGES
bull Clear brothbouillon (not low sodium and without added sugarshydrogenatedoilsorMSG)
bullClubsoda
bullCreamheavyorlightorhalf-and-half(1to15ouncesaday)
bullCaffeinatedordecaffeinatedcoffee
bullCaffeinatedordecaffeinatedtea
bullDietsodasweetenedwithnoncaloricsweeteners
bullLemon juice or lime juice limit to 2 to 3 tablespoons a dayNote that 2tablespoonsoflemonjuicecontain25gramsNetCarbsthesameamountoflimejuicecontains29grams
bullPlainoressence-flavoredseltzer(mustsayldquonocaloriesrdquo)
bullHerbtea(withoutaddedbarleyorfruitsugars)
bullUnsweetenedunflavoredsoyoralmondmilkAn8-ounceportioncontains12and1gramNetCarbsrespectively
bullWater(tapspringfilteredormineral)
WHATrsquoSOFFLIMITS
FornowyouneedtostayawayfromcertainfoodsClearlywecannotlisteveryfood you should avoid Follow these guidelines and use your common senseAvoidthefollowing
bullFruitsandjuices(otherthanfruitslistedwithvegetablesandlemonandlimejuice)
bullCaloricsodas
bull Foods made with flour or other grain products (exclusive of lowcarbproductswithnomorethan3gramsofNetCarbsperserving)andorsugarincludingbutnotlimitedtobreadpastatortillasmuffinspastriescookieschipscakesandcandy
bullAny foodwithaddedsugarnomatterwhatkindLook for terms suchasbrown syrup evaporated cane juice glucose dextrose honey and cornsyrup
bullAlcoholofanysort
bullNutsandseedsnutandseedbutters(inthefirst twoweeksofInduction)exceptforflaxseedswhichareacceptable
bullGrainsevenwholegrainsriceoatsbarleyquinoabuckwheatgroatsandsoon
bullKidneybeanschickpeaslentilsandotherlegumes
bull Any vegetables not on the Acceptable Induction Foods list includingstarchyvegetablessuchasparsnipscarrotspotatoesyamssweetpotatoesacornsquashandotherwintersquash
bullDairyproductsother thanhardcheese cream sourcreamandbutterNocoworgoatmilkofanysortyogurtcottagecheeseorricottafornow
bullldquoLow-fatrdquofoodswhichareusuallyhighincarbs
bull ldquoDietrdquoproducts unless they specifically state ldquono carbohydratesrdquoor haveno more than 3 grams of Net Carbs per serving Such foods are mostlysuitable for low-fat diets not lowcarb plansDonrsquot be fooled by thewords
ldquosugarlessrdquo ldquosugar freerdquo ldquonaturalrdquo or ldquono sugar addedrdquo Go by the carbcontentwhichmustbestatedonthelabel
bullldquoJunkfoodrdquoinanyform
bullProductssuchaschewinggumbreathmintscoughsyrupsanddropsevenliquidvitaminswhichmaybefilledwithsugarorothercaloricsweeteners(Youcanhavebreathmintsandgumssweetenedwithsorbitolorxylitolandcount1gramperpieceuptothreeaday)
bull Any foods with manufactured trans fats (hydrogenated or partiallyhydrogenatedoils)Whenindoubtpassitup
TURNINGLISTSINTOMEALS
Yourobjectiveistobuildmealsaroundawidearrayofproteinsourcesnaturalfats and foundation vegetables If you love salads eat them to your heartrsquoscontent When it comes to cooked vegetables choose from almost fiftyselectionsfromartichoketozucchiniSteamsauteacuteroastorstir-fryvegetablesbutdonrsquotboilthemwhichdestroystheirnutrientsunlessyoudrinkthebrothoraddittosoupsLikewisemeatspoultryfishshellfishandtofumaybebroiledgrilled roasted stir-friedpoachedorbraisedmdashbutnotbreadedor flouredanddeep-friedEnjoy theoddfruits thatpretend tobevegetablesmdashthinkavocadosolivesandtomatoesmdashinmoderationRefer to theInductionmealplans inpartIIIwhichyoucanmodifyaccordingtoyourneedsaslongasyoucomplywiththeAcceptableInductionFoodslistandtallythecarbs
INDUCTIONGUIDELINES
ManypeopleseeremarkablyfastweightlossresultsonInductionOthersfinditslow goingWhatever your pace yoursquoll need to follow the rules precisely toachieve success This applies equally to those of you who are working onimproving your blood sugar and insulin levels or your lipids Otherwise you
could become frustrated before yoursquove had a chance to see what Atkins canreally do for you Read the following rules of Induction and then read themagaintoensurethattheyrsquoreengravedonyourbrain
bullEateitherthreeregular-sizemealsadayorfourorfivesmallermealsDonrsquotskipmealsorgomorethansixwakinghourswithouteating
bullAteachmealeatatleast4to6ouncesofproteinfoodsUpto8ouncesisfineifyoursquoreatallguyTherersquosnoneedtotrimthefatfrommeatortheskinfrompoultrybutifyouprefertodosofineJustaddasplashofoliveoilorapatofbuttertoyourvegetablestoreplacethefat
bullEnjoybuttermayonnaise(madefromolivecanolaorhigh-oleicsaffloweroils)oliveoilhigh-oleicsaffloweroilcanolaoilandseedandnutoilsAimfor1tablespoonofoilonasaladorothervegetablesorapatofbutterCookfoodsinenoughoiltoensuretheydonrsquotburnbutnomoreOrspritzthepanwithamisterofoliveoilSeeguidelinesforoilsonpage89
bullEatnomorethan20gramsadayofNetCarbs12to15gramsofthemasfoundation vegetables This means you can eat approximately six looselypacked cups of salad and up to two cups of cooked vegetables (SeeAcceptableInductionFoodsonpage82)Carbcountsofvegetablesvary
bullEatonlythefoodsonthislistThisisnotthetimetopushtheenvelope
bullLearn to distinguish hunger fromhabit and adjust the quantity you eat tosuit your appetite as it decreases When yoursquore hungry eat until you feelsatisfied but not stuffed If yoursquore not sure if yoursquore fullwait tenminuteshaveaglassofwaterandeatmoreonlyifyoursquorestillunsatisfiedIfyoursquorenothungryatmealtimeeatasmalllowcarbsnack
bullDonrsquotstarveyourselfanddonrsquotrestrictfats
bullDonrsquot assume that any food is low in carbsRead the labelsonpackagedfoodstodiscoverunacceptableingredientsandchecktheirNetCarbcounts(subtract grams of fiber from total grams) Also use a carbohydrate gramcounter
bullWhendiningoutbeonguardforhiddencarbsGravyisusuallymadewithflourorcornstarchbothno-nosSugar isoften found in saladdressingandmayevenappear incoleslawandotherdelisaladsAvoidanydeep-friedorbreadedfood
bull Use sucralose (Splenda) saccharin (SweetrsquoN Low) stevia (SweetLeaf orTruvia)orxylitolasasweetenerHavenomorethanthreepacketsadayandcounteachoneas1gramofcarbs
bull To be safe stickwithAtkins lowcarb products and only those coded forInductionLimitthemtotwoaday
bull Drink at least eight 8-ounce portions of approved beverages each day toprevent dehydration and electrolyte imbalances Include two cups of broth(notlowsodium)oneinthemorningandoneintheafternooninthiscount
bull Take a daily iron-free multivitaminmultimineral combo and an omega-3fattyacidsupplement
WHATTOEXPECTINTHEFIRSTWEEK
Ifyoursquovebeeneatinglotsofpoor-qualitycarbohydratesthiswayofeatingwill
be a significant change for you and itmay take some time for your body toadjustYoumayalsobegivingupmanyofyouroldhigh-carbcomfort foodswhich may leave you feeling emotionally bereft Both reactions are normalRecord any such feelings in your diet journal along with a list of the foodsyoursquoveeatenYoucanfindonlinesupportandanswerstospecificquestionsonthe Atkins Community forums during this transition (as well as at any othertime)aswellaslinkupwithAtkinsldquonewbiesrdquoandoldhandsJust becauseyourbest friendor spouse lost 7 poundsonAtkins in her first
weekofInductiondonrsquotassumeitwillbethesameforyouItrsquosbettertobeginwithnosetexpectationsMostpeopleloseacoupleofpoundsofwaterweightinthefirstfewdaysYourlossmaybemoredramaticornotAnddonrsquotskimponfluidsoreliminatesalttohastenwaterlossRememberthatlostinchesarejustassignificantSo ifyourclothes seem to feel abit looser even ifyourweight isconstant yoursquore on the right track This is alsowhywe recommend that youweigh yourself once a week at roughly the same time of day (or use weightaveraging) and take your measurements That way yoursquore more likely to seepositiveresultsandnotgethunguponyourbodyrsquosnormalday-to-dayvariancesEveryone is different and it can take some time to fully switch your
metabolismover to burning primarily fatA lowcarb diet is naturally diureticwhichflushessodiumandwaterfromyourbodyFatiguelight-headednessuponstandinguporwithexposuretoheat(inahotshowerorhottuborwhilemowingthelawnonahotdayforexample)weaknessconstipationchronicheadachesandlegcrampsareallsignsyoumightnotbegettingenoughsodiumLikefatsalthasbeenunjustlydemonizeddespitebeingessentialtolifeandwell-beingThe symptoms described above are not the result of the dietmdashtoo little
carbohydratetoomuchproteinorwhateverTherealproblemisthelackofjusta daily pinch of sodium Yes individuals who are sensitive to salt mayexperience bloating and high blood pressure if they eat lots of salt Butinterestingly these conditions aremostpronouncedwhenpeople eathigh-carbdiets Adapting to the lowcarb state fundamentally changes how your systemhandlesnutrientsthatmightcauseproblemsinahigh-carbsettingOurstrategytorestoreyoursodiumbalancewillstopmostsymptomsbefore
theybeginInourexperiencenormallysaltingfoodtotasteisnotadequateSodonrsquot wait until you experience symptoms instead have either two cups ofbrothfrac12teaspoonofsaltor2tablespoonsofregularsoysaucedailyfromyourfirst day onAtkins Continue until your carb intake exceeds 50 grams ofNetCarbsIf you opt for the broth drink one cup in the morning and another in the
midafternoon Ideally make your own chicken beef or vegetable broth (see
recipesinpartIII)butotherwiseuseregular(notlow-sodium)cannedorTetraPakbrothorabouilloncubedissolvedinwaterIfyoursquoregoingtobeexercisingvigorously drink one portion about an hour beforehand If you opt for saltinstead measure out the amount in the morning and sprinkle it on foodthroughoutthedaybeingsuretouseallofitIfyouusesoysaucemakesureitis not the low-sodium kind and consume it in at least two portions as acondimentoringredientinmealsIfyoursquoretakingadiureticmedicationorhavebeenadvisedtorestrictyoursalt
intakeconsultyourphysicianbeforeaddingsodiumtoyourdietMeanwhilebesure to eat the recommended amount of vegetables and sufficient proteinwithevery meal as well as drink enough fluids and take your supplements Ifsymptoms do crop up or remain youmay want to temporarily increase yourintaketo25gramsofNetCarbsbyeatingmorefoundationvegetablesOrhavesome nuts or seeds or even a half cup of tomato juice which youwould notnormallyhaveuntilOngoingWeightLossOnceyoufeelbettereliminatethesefoods for the time being and return to 20 grams of Net Carbs to speed yourweightlossFollowthisadviceandyoursquoreunlikelytoexperiencethesymptomsdescribed
above
YOURALLYTHEATKINSEDGE
Somewhere toward the end of the first or second week most people feel adramatic increase in theirenergy levelandsenseofwell-beingThis isaclearsignal that yoursquove got the Atkins Edge and can begin to hone your lowcarbskillsDeveloping new habits and learning how to resist temptation are crucial to
yoursuccessbut theyrsquorenotenoughAnothermajorcomponentofsucceedingon Atkins is enjoying what you eat If itrsquos blah boring or nutritionallyinadequate therersquos no way yoursquore going to stay the course long enough tobecome slim and healthyHaving a large repertoire of enjoyable food choicesandmakingsurethattherightfoodsandingredientsarealwaysinyourkitchenisintegraltoforminghabitsthatwillresultinapermanentlyslimyou(Seethesidebar ldquoDonrsquot Get Caught Shortrdquo) Food is necessary for life Once youdiscoverwhichtypesandamountsoffoodarebestforyourmetabolismyoursquollsetyourselfupforsuccessintermsofhealthandweightmanagementaswellassatisfactionandyespleasureSo letrsquosdelvedeeper intowhatyoucaneatonInduction
DONrsquoTGETCAUGHTSHORTYoursquovebeenfollowingAtkinstotheletterbutafteragruelingdayatworkthekids are clamoring for dinner and therersquos nothing in the house thatrsquos Atkins-compliantSoyouwindupeatingmacandcheesewiththefamilyIfthissoundsfamiliaryouneedtohaveanemergencystoreonhandatalltimesStockyourfreezer fridgeandpantrywith thefollowingfoodsandyoushouldalwaysbeabletoputtogetheratastylowcarbmeal
REFRIGERATOREggs tofu cheese herring in cream sauce (without addedsugar) rotisserie chicken (not honeybasted) sliced roast beef or fresh turkeyhardsalamiandothercoldcutswithnoaddedsugarsaladfixings
FREEZER Hamburger patties lamb chops shrimp chicken breasts all inindividualziplockbagsforquickdefrostinginabowlofwarmwater
PANTRYTunaorsalmonincansorvacuumbagssardinescrabmeatclamsViennasausages
THEVEGETABLECHALLENGE
OneofthethingswehearmostoftenfrompeoplenewtoAtkinsisthattheyrsquorehavingtroublegettingenoughvegetablesintotheirdailycarbtallyNewscienceon the importance of fiber minerals and phytochemicals in vegetables haschangedourrecommendationsabouttheamountofvegetablesyoushouldeatinInductionto12to15gramsofNetCarbsHaveatleastoneandpreferablytwosaladsadayTomakeiteasiertotrackyourcarbswersquovecreatedminirecipesforbasicmaincourseandsidedishsaladswhichyoucanmodify
bull SideDishSalad Startwith2 cupsof saladgreens (08gramNetCarbs)Add 6 sliced radishes (05 gram) frac12 medium tomato (16 grams) and atablespoon of olive oil and a little vinegar and yoursquove spent only about 4grams ofNetCarbsHate radishes or tomatoes Simply replace themwithvegetablesofcomparablecarbcountsandyoursquoresettogoOraddacouple
ofslicesofavocadoforanothergramofcarbs
bullMainCourseSaladStartwithfourcupsofyourfavoriteleafygreens(16gramsNetCarbs)Addfrac14cupslicedscallions(12grams)frac12cupslicedrawmushrooms(14grams)andfrac12cupcucumberslices(10gram)foratotalof52gramsofNetCarbsTopwithagrilledchickenbreastshrimproastbeeftunatofuhard-boiledeggsoranotherproteinsourceanddresswithoilandvinegarforroughlyanothergramandyoursquorelookingatnotmuchmorethan6gramsofNetCarbsOrpileonsuchlow-orno-carbgarnishesascrumbledbacondicedhard-boiledeggorgratedcheeseMakingasaladisnobigdealespeciallyifyouinvestinasaladspinnerTo
save time wash and spin a couple of daysrsquoworth of greens thenwrap themgentlyinadishtowelsealinaziplockbagandpopthebagintothevegetabledrawerinyourfridgeLikewisewashtrimandcutupyourotherfavoritesaladveggiesandkeep in the fridgeOr tocutout thewashingandprepworkbuybaggedprewashedsaladgreensandpackagedslicedvegetablesEasieryetstopby a salad bar and load up on acceptable vegetables The point is donrsquot letanythinggetinthewayofeatingfreshgreens
WHATrsquoSFORBREAKFAST
MostpeoplefindthatitrsquosprettyeasytoeatAtkinsstyleatlunchanddinneranditisatbreakfasttooifyougetldquoegg-citedrdquoaboutthemyriadwaysinwhicheggscan be prepared But if eggs arenrsquot your thing yoursquoll need to get a bit morecreativeasweexplainbelowAmericanshavegrownupequatingthefirstmealof the daywith sugar in the form of sweetened cereal jelly doughnuts juicedrinks toaster pastries and other foods of dubious value But in most othercountries breakfasts aremuchmore variedThe Japanese often have soup forbreakfasttheScandinaviansdelightinsmokedfishTimetobroadenyourownhorizonsSomeofourInductionbreakfastsuggestionsarevariationsofsuchdishesand
yesweadmittherersquosanegghereandtherebuttheyrsquoreafarcryfromtwooverlightlyRememberyourgoalisnotjusttocontrolcarbsbuttoalsogetsufficientproteinandfatateverymealincludingthefirstmealofthedayThefollowingideaswhichallcomeinunder4gramsofNetCarbsshouldaddsomevarietytoyour morning repertoire Some are portable making them good for weekdaymorningsandallserveoneunlessotherwiseindicated
bullOn-the-RunRoll-upsWrap slices of cheese and ham around a couple ofcucumber spears and a dab ofmayonnaisemixedwithmustardUse slicedturkeyorroastbeefinsteadandlettuceleavesoranothervegetableOrwrapcreamcheeseinsmokedsalmon
bull Chocolate-Coconut Shake Blend 4 ounces unsweetened soy or almondmilk2tablespoonsno-sugar-addedcoconutmilk1scoopunsweetenedwheyproteinpowder2teaspoonsunsweetenedcocoapowderfrac12teaspoonvanillaextract3icecubesand1packetsucralose(optional)inablenderuntilwellmixedandfrothy
bullStuffedPeppersStuffhalfabellpepperwithafewtablespoonsofporkorturkeybulksausageandmicrowavefor10ndash15minutesonhighorina350degFovenfor45minutesPourofftheexcessfatandservewithno-added-sugarsalsaor ifdesiredwithapoachedeggandorgratedcheeseMakeabatchaheadoftimeandreheatindividualportions
bullCornedBeefHash Insteadof thepotatoes called for inmost recipes usewhite turnips or chopped cauliflower Or replace the corned beef withleftoverchickenorturkey
bullVeggieHashBrownsSauteacutecauliflowerfloretsandcut-upwhiteturnipsandonionsinbacondrippingsuntilbrownedandtenderAddcrumbledbaconorsausageandservewithno-added-sugarketchup
bull Grilled Stuffed Mushrooms Brush a portobello mushroom cap with oilBroilforaminuteortwoonbothsidesTopwithbrownedgroundbeefandsomegratedcheeseandreturntothebroilerforaminuteortwo
bullEggsFuYungStir-fryaslicedscallionwithfrac12cupbeansproutsinalittleoiluntilsoftthenaddtwobeateneggsandcookstirringforaminuteortwoServewith soy sauce or no-added-sugar salsa Or replace the sprouts withgratedzucchinispinachorvegetableleftoversOrreplacethesproutswithfrac12packagewell-rinsedanddrainedshiratakinoodles
bullMorningSoupBring1cupofwatertoaboilTurndowntheheatandadd1bouillon cube 4 ounces firm tofu cut into small pieces frac12 package well-rinsed shirataki noodles and 1 thinly sliced scallion Simmer for a fewminutesLadleintoasoupbowlOrreplacethetofuwithchunksofleftoverchickenbeeforporkandoraddwatercressorbabyspinachleaves
WhilewersquoreonthesubjectofbreakfasttherersquosnoreasontoavoidcaffeinatedcoffeeModeratecaffeineintakeisactuallyassociatedwithimprovedlong-termhealthandregulationofbodyweight1Coffeecontainsseveralantioxidantsandhas the added benefit of mildly enhancing fat burning2 Add cream (but notmilk)andoroneofthefouracceptablesweetenersifyouwishBythewayanoverwhelmingdesireforcaffeineisnotatrueaddictionbutsimplytheresultofconsumingitregularlyYoursquollprobablynoticesomewithdrawalsignssuchasamild headache if youmiss your daily dose This reaction is normal and isnrsquotassociated with doing Atkins However another common morning beverageorangejuice(alongwithotherfruitjuices)isoffthetablemdashthinkofitasliquidsugarandyoursquollunderstandwhyTHEMYTHABOUTEGGS
THEMYTHEggsraisecholesterollevelsandincreasehealthrisks
THE REALITY Eggs are one of the most nutrient-dense foods you canconsume One large egg provides 6 grams of high-quality easily digestedproteinandalltheessentialaminoacidsEggsarealsoasignificantsourceofanumberofvitaminsandmineralsTheyolkofalargeegghasabout4to5gramsof fat mainly the unsaturated type and also contains choline an importantsubstance necessary for fat breakdown and brain function Eggs also providehigh-qualityproteinatalowercostthanmanyotheranimal-proteinfoodsA large body of research over five decades has revealed no association
between eating eggs and heart disease Recent research involving 9500
overweightbutotherwisehealthyadultsshowedthateatingoneormoreeggsadayhadno impactoncholesterolor triglyceride levels anddidnrsquot increase thesubjectsrsquoriskofheartdiseaseorstroke3TherealsoappearstobeanassociationwithdecreasedbloodpressureSubjectswhoateeggsalsolostmoreweightandfeltmoreenergeticthansubjectswhoateabagelforbreakfastBothgroupswereonreduced-caloriedietsandtheeggandthebagelbreakfastsbothcontainedthesamenumberofcalories4Previousresearch indicated that individualswhoateeggsforbreakfastfeltmoresatisfiedandwerelikelytoconsumefewercaloriesat lunch-time5 Compared to the bagel eaters egg eaters lost 65 percentmoreweightandhada51percentgreaterreductioninBMIFinallyanotherstudythatcompared the results of following theAtkinsDiet bothwith andwithout eggsfoundthateatingthreeeggsadayisassociatedwithagreaterincreaseinHDL(rdquogoodrdquo)cholesterol6Sogoaheadandenjoyyourbreakfastmdashorlunchordinnermdashofeggsinalltheirwondrousvarietywithoutasmidgenofguilt
SNACKTIME
Snacks are an important part of the Atkins Diet A midmorning andmidafternoonsnackshouldhelpkeepyourenergyonalevelplaneandheadofffatiguejittersinabilitytoconcentrateravenouscravingsforinappropriatefoodorovereatingatyournextmealButnotjustanysnackswilldotheyshouldbemadeupoffatandproteinVegetables(andlaterberriesandotherfruit)arefineinmoderationbutalwayseatthemwithsomefatandorproteintominimizetheimpactonyourbloodsugarInadditiontoalowcarbshakeorbarherearetenguilt-freeInduction-appropriatesnackseachwithnomorethan3gramsofNetCarbs
bullAnounceofstringcheese
bullCelerystuffedwithcreamcheese
bullCucumberldquoboatsrdquofilledwithtunasalad
bull5greenorblackolivesperhapsstuffedwithcheese
bullHalfaHaasavocado
bullBeeforturkeyjerky(curedwithoutsugar)
bullAdeviledegg
bullAlettuceleafwrappedaroundgratedCheddarcheese
bullSlicedhamrolledaroundafewraworcookedgreenbeans
bullTwoslicesoftomatotoppedwithchoppedfreshbasilandgratedmozzarellaandrununderthebroilerforaminute
Afterthefirsttwoweeksyoucanalsohaveoneounceofnutsorseeds
DESSERTONINDUCTION
OnAtkins desserts are an option even in Phase 1Herersquos aweekrsquosworth ofideas eachwith nomore than 3 grams ofNetCarbsmdashto finish off a lowcarbmeal Once yoursquore past the first twoweeks and can eat nuts and seeds youroptionswillopenup
bull Chocolate ldquoPuddingrdquo Mix together 2 tablespoons heavy cream 1tablespoon unsweetened cocoa powder and 1 packet of sucraloseUsing afork or a spatula blend for a couple of minutes until it reaches theconsistencyofsofticecreamAddadroportwoofvanillaextractifdesired
bullMocha ldquoPuddingrdquo Add 1 teaspoon instant coffee granules to the aboverecipe
bullChocolateCoconutldquoPuddingrdquoAdd1 teaspoonof coconut extract to thebasicrecipe
bullRaspberryMousse Follow the recipe on the package of raspberry sugar-freegelatinandpartiallysetinthefridgeWhipfrac12cupheavycreamGentlyblendintothegelatinReturntothefridgeuntilsetMakesfourservings
bullLimeMousseUsesugar-freelime(oranyotherflavor)gelatininstead
bullRhubarbCompoteTreatthisvegetablelikeafruitCut1stalkinto1-inchpiecesandcookinasaucepanoverlowheatwithatablespoonofwaterand1packetofsucraloseuntilsoftServewarmorcoldtoppedwithalittleheavycream(Makes2servings)
bull Vanilla Freeze In a large cereal bowl dissolve 1 scoop lowcarb vanillaproteinpowderinfrac12cupunsweetenedsoymilkAddacupofcrackediceandstiruntiltheiceturnsthemixturetotheconsistencyofsofticecreamAddabitmoresoymilkif itseemstoothickOrmakeinablenderaftercrushingtheiceSweetenwithalittleacceptablesweetenerifdesired
LETrsquoSEATOUT
LikemanypeopleyoumayeatmanyofyourmealsoutsidethehomeFastfoodmay be convenient and inexpensive but the typical offerings are all too oftenfullofemptycarbsinthebuncrustbreadingcondimentsandofcoursethefries Fortunately there are other options if you take the trouble to find themSome fried chicken chains now offer grilled broiled roasted or ldquobroastedrdquo
chicken thatrsquos not battered or breaded Watch out for some of the sauceshoweverwhichmaybe full of sugar In a pinch you can alwayspeel off thebatteredskinofapieceoffriedchickenandeatonlythemeatManyfast-foodchainsnowoffersaladswithhamorchickenandevensalad
dressings that arenrsquot swimming in sugar If you ask most will give you acheeseburgerminus thebunor justaskfora forkand thenditch thebunThebigger chains provide complete nutritional data for their foods on their WebsitesBurgerKingandDairyQueenevenallowyoutoaddorsubtract thebunandor condiments and immediately see the nutritional impact For exampleonceyouremovethebunandketchupaWhoppergoesfrom51to3gramsofNetCarbsForspecificsuggestionsonwhattoorderandwhattoavoidattwelvenationalchainsseechapter11ldquoLowCarbFast-FoodandRestaurantMealsrdquoWhat about your favorite cuisines Again as long as you follow certain
guidelinesyoucandineoutonAtkinsSelectsimplegrilledbroiledorroastedmeats and fish Avoid deep-fried dishes which are breaded and may containharmful trans fats Likewise avoid stews which may have potatoes or otherstarchy vegetables in them Gravy is almost always thickened with flour orcornstarch sosteerclearof it In lieuofpotatoesoranotherstarchask foranadditionalportionof(hopefully)freshvegetablesorasidesaladNearlyeverycuisinehasastaplefoodsuchaspotatobreadricepastacorn
or beans Though it may seem almost impossible to eat Italian cuisine forexamplewithout a plate of pastawhat really gives any cuisine its identity iscertain seasonings and cooking methods Those elements can be applied to awidevarietyofprotein sourcesandvegetablesForadviceonhow tonavigateItalianMexican IndianChinese Japanese and othermenus seeChapter 11ldquoLowCarbFast-FoodandRestaurantMealsrdquoRegardless of cuisine or price point all restaurants have some things in
common
bull Theyrsquore in the service business And they love repeat customers Donrsquothesitate to ask whatrsquos in a dish Therersquos no need to explain why yoursquoreinterested Specify any changes you want such as salad dressing and anysauces on the side and ask that the bread basket chips and salsa not beplacedonthetable
bullDonrsquotbelieve themenuThoughmanymajorchainsand some restaurants
have done their homework just because a dish is listed in a ldquohealthyrdquo orldquolowcarbrdquosectionofthemenudoesnrsquotmeanthatitactuallyisIfcarbcountsarenrsquotlistedtakeanyclaimswithalargegrainofsalt
bull Exercise portion control Most chains and many other restaurants havesupersized their portions You can always take leftovers home in a doggiebag
bullPlayitsafewithasaladJustbesuretoorderdressingthathasanoil-and-vinegar base whether French Italian or GreekMayo is fine on occasion(sometimes you just canrsquot dodge soybean oil) as is blue cheese dressingwhichiseithermayo-orpreferablysourcreamndashbasedGetitonthesideforportioncontrolandditchanycroutons
bullAskyourserveraboutthedressingandpassonitifyoursquorenotsatisfiedwiththe explanationMany packaged dressings are full of sugar cornstarch orcornsyrup
bullPreviewthemenuEvensmallerrestaurantsoftenpost theirmenusonlineDecidewhatyoursquoregoingtoorderbeforeyouarrivesoyouwonrsquotbetemptedtoorderlesssuitabledishes
bull Steer clear of temptation If yoursquore concerned that eating in a Mexicanrestaurant for example could temptyouwith longtimehigh-carb favoritesgosomewhereelse
ONTHEROAD
ManyofuslivelifeontheruncommutingtoworkdrivingkidstoschoolandactivitiesrushingfromonecommitmenttoanotherWhenhungerstrikesyoursquoreoften at themercyof a vendingmachineor snackbar that offers only sugarystarchyoptionsThatrsquoswhyitrsquosessentialtohavearepertoireofportablelowcarb
foods that you can take on the road or in a plane Some of our Induction-approved snack ideas such as string cheese fill the bill as of course dolowcarb meal replacement bars and Tetra Pak shakes One item will do as asnackbutifyoursquoreputtingtogetheramealyoursquollneedtoincludeseveralitemsPack each item in a separate ziplock bag in an insulated bag Here are somesuggestions
bullSlicedvegetableswithcreamcheese
bullCheeseslicesorcubes
bullHard-boiledeggs
bullColdcuts
bullNutsandpumpkinseeds(afterfirsttwoweeksonInduction)
bullVacuum-packedtuna
bull Strips of cooked chicken breast wings or drumsticks or sliced leftoversteakWhataboutwhenyoursquoretravelingforbusinessorpleasureFollowouradvice
for eating out above If you order from room service specifywhat youdonrsquotwantaswellaswhatyoudoandhavetheserverremoveanyldquooffendingrdquoitemsthatmaketheirwayintoyourroomApairofplumphardrollsstaringyouintheface as you eat dinner in front of the plasma is not a good ideaLikewise assoonasyoursquoredoneputthetrayoutsidethedoorsoyoudonrsquotwindupgrazinghours later Resist the impulse to check out the contents of the roomrsquos barrefrigerator Other than bottled water which you can get less expensivelyelsewhereitrsquosaminefieldstuddedwithsugaryandstarchysnacksIfyouthink
youmaygive in to temptationdecline thekey to the fridgeor return it to thereceptiondesk
HOWAREYOUDOING
AfteraweekorsoonInductionyoushouldhavethebasicsunderyourbeltIfyoursquore thinking ldquoItrsquos a breezerdquo yoursquove obviously already lost an impressiveamountofweightandare feelingenergizedDoprepareyourself forabitofaslowdown after yoursquove lost that extra water weight you were carrying Forvariety (and to avoid boredom) itrsquos a good idea to start sampling new foodsparticularlynewfoundationvegetablesandexplorenewwaysofpreparingoldfavoritesIfyoursquovebeenwritinginyourjournaleachdayyoursquollbeabletoseewhether
yoursquovebeen eating enoughvegetables anddrinking enough fluidsYoursquoll alsobegintorecognizesuchpatternsasanafternoonslumpifyoursquoreskippingyoursnackIfyoufeelhungryonaregularbasisreviewyourproteinintakeyoursquorealmost certainly not eating enough You may have already discovered thedifferencebetweenhungerandhabitIfsobravoSomepeoplegothroughlifewithouteverlearningthedistinctionIfyoufeelweakorlight-headedcheckonwhenyouhadyour lastcupofbrothIf itrsquosbeenmorethansixoreighthourshaveanotherIfyourfirstweekwasnrsquotawalk in theparkor thepoundsandinchesarenrsquot
droppingasfastasyoursquodhopedafewsmalladjustmentsmaybeallyouneedtogetintofirstgearIfyoursquovehadtroublechangingsomeingrainedhabitsnowrsquosthetimetoadjustanymisstepsandlaythegroundworkforawholenewsetofhabitsThisisamuchhardertaskthanlosingafewpoundsthefirstweekofanew diet Andwe know that change doesnrsquot happen overnight As youmovethrough the first three phases of Atkins yoursquoll have the opportunity to honethose new habits The daywill comewhen you canwalk through the cookiecrackerorsnackfoodaislesoricecreamsectionofthesupermarketwithoutatwingeThenyoursquollrealizethatyoursquovebanishedoneofyouroldhabitsAtthisverymoment itmay be hard to believe that that daywill ever come ButwepromiseyouitwillChanginghabitsisessentialbutyoumightsimplybesomeonemdashandyouare
notalonemdashwhonomatterhowfaithfullyshemdashunfortunatelythisismoreoftenaproblemforwomenmdashfollowstheprogramwillfinditslowgoingWeprofilesuchapersonattheendofthischapterMetabolicresistancesimplymeansthatyourbodyisresistanttolosingweightThismaybethecaseifyouhavelostand
thenregainedweightintherecentpastIfaftertwoweeksonInductionyoursquovelostnoweightormerelythe2poundsthattypicallyconstitutewaterweightyouneedtoconfirmthatyoursquoreactuallydoingeverythingrightItrsquostherarepersonwhodoesnrsquotloseweightonAtkinssothetwomostimportantpiecesofadvicewecangiveyouarefirstbesureyoursquoreinfullcompliancewiththeprogramand second be patient Occasionally those first few pounds aremaddeninglyslow to disappear from your life Even if you think yoursquore doing everythingrightthisspotquizshouldsetyouright
WereyourexpectationsunrealisticIfyoursquovealreadylostmorethan2or3pounds(someofitwaterweight)yoursquoreonyourwayFromhereoninyoursquollbesheddingfatAlthoughsomepeopledoexperiencemoredramaticresultsalossofjustafewpoundsisdefinitelywithinthenormalrangeStaythecourseandthosesmallincrementswilladdupCoursecorrectionReadjustyourexpectationsAftertheinitialfewweeksyouraveragerateoflosscouldbeaslowas1to2poundsperweek
AreyoueatingtoomuchproteinSometimes people new to Atkins take the freedom to eat ample amounts ofproteintoextremesProteinisessential tofortifyyourbodybutoverindulgingcangetinthewayoffatburningandstallweightlossCourse correction Cut back to amaximumof 6 ounces at eachmeal (unlessyoursquoreatallmanwhomightneedabitmore)andfollowtheguidelinesfortotaldailyintakeinchapter4andyoushouldseeresults
AreyounoteatingenoughorholdingbackonfatStrange as it sounds eating too little or skipping meals can slow down yourmetabolismEatthreemealsadayorifyousimplyarenrsquothungryhaveasmallsnack that includes fat andproteinOnceyoursquore eating sufficient quantities ofbothyoushouldstartsheddingpoundsIfyourcalorieintakedipstoolowyourmetabolismslowstopreserveyourbodyrsquosorgansandmusclemassCourse correction Follow the guidelines on fat intake to ensure that yoursquoregettingenoughenergytomaintainyourmetabolicrateDonrsquotfollowalowcarblow-fatdiet
Areyoueatingtoomanycalories
Although you donrsquot have to count calories onAtkins if yoursquore overdoing theproteinandfatyoumaybetakingintoomanycaloriesWeknowwesaidthatyou donrsquot have to count calories on Atkins and the vast majority of peopledonrsquotbutyoumayneedarealitycheckCourse correction See ldquoSavor Donrsquot Smotherrdquo on page 57 and refer to therecommended protein ranges on page 42Women should shoot for a range of1500to1800caloriesadaywhilemenshouldaimfor1800to2200Eatlessif yoursquore not losing weight If yoursquore accustomed to counting calories yoursquollknowwhatyour range is Ifnotaspotcheckatwwwfitdaycomwill tellyouwhether yoursquore in the ballpark (If yoursquore losing nicely donrsquot worry aboutcalories)AreyoucountinggramsofNetCarbsIfyoursquore just estimatingyoumaywellbeconsuming toomanycarbsCoursecorrectionNote the carb content of each itemyou eat inyourdiet journal Ifyoursquore rightat about20gramsofNetCarbsandnot losingweightmakesurethatyoursquorenotexceedingtherecommendedproteinportionsAre you eating 12 to 15 of your carb grams in the form of foundationvegetablesIfyoursquorenotyoumaybeconstipatedwhichwillobviouslyimpactthenumbersonyourscaleandtapemeasureThefiberandmoistureinvegetablesalsohelpyoufeelfullsoyoursquolleatlessCoursecorrectionTolearnhowtoincorporatemorefoundationvegetablesintoyourmealsseeldquoTheVegetableChallengerdquoonpage98
AreyouconsuminghiddencarbsUnless yoursquore reading the labels on all sauces condiments beverages andpackagedproductsyoumightbeunawarethatyoursquoreconsumingaddedsugarsandothercarbsAnddotheyaddupfastCourse correction Eat nothing that yoursquore not 100 percent sure contains nohiddencarbs
AreyouoverdoinglowcarbshakesandbarsThelimit is twoadayinInductionforproductswithnomorethan3gramsofNetCarbsCoursecorrectionIfyoursquorehavingthreeormoreshakesandorbarsadaycutback to two (This almost certainly means that yoursquore not eating enoughfoundationvegetables)Ifyoursquoreeatingtwocutbacktoone
AreyouusingmorethanthreepacketsadayofnoncaloricsweetenersSweeteners themselves contain no carbs but theyrsquore made with a powderedagent to prevent clumping which contains somewhat less than 1 gram ofcarbohydrateperpacketThosesmallamountscanaddupalltooquicklywhenyourtotalis20gramsadayCoursecorrectionCutbacktothreepacketsIf thatdoesnrsquotworkcutoutanysodassweetenedwithnoncaloricsweeteners
Are you really truly drinking at least eight 8-ounce glasses ofwater andotherfluidsFluidhelpsyoufeelfullsoyoursquorelesslikelytoovereatCoursecorrectionKeeptrackofyourfluid intakeandaimforaminimumof64ounces
AreyouskippingmealsandthengettingravenousbeforethenextmealOnereasonwerecommendamorningandafternoonsnackistokeepyoufromgettingsohungry thatyou lose the internalgauge thatalertsyouwhenyoursquoveeatenenoughCoursecorrectionEatthreemealsandtwosnackstokeepyourappetiteundercontrol
Areyoutakingover-the-counter(OTC)drugsthatcouldslowyourweightlossNonsteroidal anti-inflammatory drugs (NSAIDs) including aspirin ibuprofen(Motrin Advil) naproxen (Aleve Naprosyn) and ketoprofen (Orudis) causewaterretentionandmayblockfatburningOtherOTCdrugscanalsointerferewithweightlossCoursecorrectionCutbackonthesedrugsifpossibleIfyouneedfurtherpainrelief use acetaminophen (Tylenol or Panadol) which is not a NSAIDYourphysician may be able to suggest additional alternative anti-inflammatoryremedies
AreyoutakingprescriptionmedicationsthatcouldslowweightlossThere are many pharmaceuticals that can interfere with weight loss Theyincludeestrogensinhormonereplacementtherapiesandbirthcontrolpillsmanyantidepressants insulin and insulin-stimulating drugs antiarthritis drugs
(includingsteroids)diureticsandbeta-blockersCourse correction Speak to your doctor about whether you can use anotherprescription drug CautionDo not go off or reduce the dosage of any drugswithoutmedicalconsultation
AreyouunderstressStressplaysaprofoundroleinweightlosseffortsWhenyouproducealotofthestress hormone cortisol your body releases more insulin to buffer its effectsInsulinasyounowknowisthefat-storinghormoneanditdepositsfataroundthewaist first Insulin also causes sodium retentionwhich in turnmakes youholdwater If yourwaist is as large as or larger than your hips youmay beparticularly sensitive to cortisolwhich is one reasonwhywe recommendyoutake your measurements before you begin Atkins Course correctionMeditation biofeedback low-intensity exercise andyoga are all known stressreducers
OTHERMEASURESOFSUCCESS
What if yoursquore not losingweightmdashor have lost very littlemdashbut have carefullyreviewed all the questions and answers above and can honestly say that noneapplytoyouYoumayhavenothadanyextrawater(bloating)tostartwithandthereforedidnrsquot experience theusualwaterweight lossBut sometimes therersquosno explanation for slow weight loss Your body has its own agenda andtimetable It isnrsquot a duplicate of anyone elsersquos body In the long run it nearlyalwaysrespondstosensiblemanagementbutintheshortrunitmaydecidetogoitsownwayforitsowninexplicablereasonsBepatientYoucanoutwaititAfter the first few weeks yoursquoll have adapted to the diet by switching yourmetabolismtoburningfatandwillstarttoloseweightRemember too that whittling off pounds is not the only way to measure
successLookattheothermarkersAreyoufeelingbetterthanyouusedtoDoyouhavemoreenergyIfsogoodthingsarehappeningtoyourbodyHaveyoutriedon thoseclothes that felt a little too tight justacoupleofweeksagoandfound them looser Hopefully yoursquove followed our advice about measuringyourchestwaisthipsthighsandupperarmsIfyoursquoreeliminatinginchesthescalewilleventuallycatchupItrsquosamistaketoignorethisadviceYoumaybelosingweightbutbuildingalittlemuscleIfsothatrsquosgreatnewsYourclotheswillfitbetterandthescalewillsooncatchupwiththemeasuringtapeIncreasing your activity may be helpful as you move through the phases
ContinuetotakeiteasyinthefirsttwoweeksofInductionbutifyoustayinthisphaselongeryoumaydecidethatitrsquostimetogetmovingIfyoursquovebeenabonafidecouchpotatoforyearstakeitslowlyPerhapsawalkaroundtheblockafterdinnerisallyoucanmanagenowbutevensmalleffortscanaddupIfexercisehasbeenanassetforyouin thepast itrsquos timetoswitchto theldquoonrdquobuttonforgoodIfyoursquovealwaysbeenactivethinkaboutrampingupyouractivitylevelabit as your weight comes down Many of you will find Atkins and exercisenaturallycomplementeachother
READYTOMOVEONITrsquoSUPTOYOU
BytheendofyoursecondweekonInductionitrsquosdecisiontimeEvenifyougotofftoarockystartbytheendofthesecondweekyoushouldhavecorrectedanymisstepsandyourresultswillshowitYoushouldbelosingweightandinchesmdashalthoughperhapsnotasfastasyouhadhopedmdashandfeelingenergizedAfterthe first week low energy is very often a sign that you are not regularlyconsuming enough salt Review the paragraphs about how to address sodiumdepletion in this chapter Getting adequate salt also eliminates or minimizesothersymptomsthatmayaccompanyswitchingtofatmetabolismIfyoursquorenotfeelingsatisfiedwithyourmealsandsnacksyoursquoreprobablynot
eating enough protein andor fat Again the combination will moderate yourappetiteandboostyourenergylevelYoumayalsobemissingthefillingbenefitoffiberifyoursquorenoteatingtherecommendedamountoffoundationvegetablesSkipping meals or snacks may also increase the likelihood of giving in tocravings forsugary starchyandotherunacceptable foodsAsyounowknowsugarsandrefinedcarbsblockfatburningYouknowwhattodoSojustdoitLetgoofthecarbsInsteadofsayingthat
AtkinsistoorestrictiveexplorethegreatfoodsyoucaneatandfillyourselfupsohungerdoesnrsquotovertakeyourgoodintentionsIfyoucansticktotheprogramfor just two weeks yoursquoll experience the Atkins Edge Among its otherbeneficial effects burning fat for energy moderates hunger and cravingsWithoutititrsquosunlikelythatyoursquollbeabletorealizeyourdreamofahealthierslimmerbody
DECISIONTIME
Baseduponyourexperienceinthelasttwoweeksplusyourweightgoalyoursquovecome to one of the forks in the road Itrsquos time to decide whether to stay in
InductionormoveontoPhase2OngoingWeightLossoreventoPhase3Pre-MaintenanceHavinga largeamountofweight to lose is a common reason tostaylongerinInductionasyoursquollloseabitmorequicklyandconsistentlyinthisphasethaninsubsequentonesIfyoursquorecontentfornowwiththeInductionfoodchoicesyoushouldconsiderstayingputButasalwaysthechoiceisyoursOntheotherhandifyoursquoreclosetoyourgoalweightlosingveryquicklyorbeingtemptedtostraybecauseoflimitedfoodchoicesitrsquostimetomovetoOWLDonrsquotmakethemistakeofstayinginInductiontoolongjustbecauseyoulove
howthepoundsarepeelingoffEventuallyitrsquosimportanttomovethroughthephases to ensure that you have cured yourself of your old habits and canreintroduce foods without halting your weight loss or provoking cravingsLosingweight fast is exhilarating but itwill likely be a temporary fix if youdonrsquotfindyourcomfortzoneforeatingintheldquorealworldrdquoDeliberatelyslowingyourrateofweightlossasyouapproachyourgoalwillmakeiteasiertomakethose lost pounds historymdashpermanently You neednrsquot worry about any healthrisksofstayinginInductionbutyoudoneedtoworkonmovinguptheladdersoyoucanfindyourtoleranceforcarbswhetheritrsquos305060ormoregramsadayMovetoOWLifhellip
bullYoursquorealreadywithin15poundsofyourgoalweightItrsquosimportantforyoutomoveontolearnanewpermanentwayofeating
bullYoursquoreboredwithyourcurrentfoodchoices
bullYoursquovebeeninInductionforseveralmonthsandaremorethanhalfwaytoyourgoalAgainitrsquosimportantformostpeopletocyclethroughthephases
YoumaychoosetostayinInductionifhellip
bullYoustillhavemorethan30poundstoloseYoushouldstayinInductionfornowifhellip
bullYoustillhavealargeamountofweighttolose
bullYoursquorestillstrugglingwithcarbcravings
bullYouhavenotbeenfullycompliantwithInduction
bullIfyoustillhaveelevatedbloodsugarorbloodpressurelevels
bullYourweightlossisslowandyouarenrsquotphysicallyactive
MoveontoPre-Maintenanceifhellip
bullYoursquorewithin10poundsofyourgoalweightandstilllosingatabriskpace
BEYONDTWOWEEKS
IfyoudochoosetostayputinInductionyoursquollremainat20gramsofNetCarbsadaybutyoucanaddnutsandseedstoyourlistofacceptablefoodsAcoupleoftablespoons(1ounce)ofwalnutsalmondspecanspumpkinseedsorotherseeds or nuts makes a great snack Or sprinkle them on a salad or cookedvegetablesAftertwoweeksnowthatyoursquorefeelingmoreenergeticmanyofyoushould
be considering incorporatingphysical activity intoyourprogram if yoursquovenotalreadydonesoAregularwalkingprogramisagreatwaytobeginOnceyouget into thehabit yoursquoll realize thebenefits in termsof toningyourbodyandimprovingyourmoodFinallyremembertokeepyourdiet(andfitness)journaluptodatetrackingfoodsasyouaddthembacktospotanyproblemsAsyousaygood-byetoInductionmoveontothenextchaptertolearnhowto
transitiontoPhase2OngoingWeightLossEvenifyoursquoremovingdirectly toPre-MaintenanceitrsquosimportantforyoutoreviewthecontentonOWLButfirstread aboutRebeccaLathamrsquos successwithAtkins after tryingnumerousother
diets
SUCCESSSTORY7HUNGRYNOMORE
AftereatingatldquostarvationlevelrdquofordecadeswithoutbeingabletoloseweightRebecca Latham decided to join her husband on the Atkins Diet Unusuallyresistant toweight loss she is finallyseeing resultsandclosing inonhergoalweight
VITALSTATISTICS
CurrentPhasePre-Maintenance
DailyNetCarbintake25grams
Age54
Height5feet3inches
Beforeweight150pounds
Currentweight140pounds
Weightloss10poundsGoal
weight130pounds
FormerBMI266
CurrentBMI248
Currentbloodpressure12080
WhatmadeyoudecidetodoAtkinsWhen my husband was diagnosed with metabolic syndrome our doctorrecommended the Atkins Diet and I decided to join him Irsquod started gainingweightatage30andoverthenexttwentyyearsslowlyputon40pounds
DidyouhaveanyrelevanthealthissuesI have estrogen dominance and an underactive thyroidAlthough therersquos heartdisease and diabetes in my family my lipids and other health markers werealwaysnormal
HaveyoutriedotherweightlossprogramsYou name it Irsquove tried it Irsquove suffered through the South Beach DietNutriSystemLAWeightLosstheIceCreamDiettheHawaiianDietDeal-A-Meal theSchwarzbeinPrinciple theCarbohydrateAddictrsquosDiet theGIDiettheNautilusDietthePritikinDietSeattleSuttonrsquosHealthyEatingandWeightWatchersMyhusbandandIweredoingTheZonejustbeforewebeganAtkinsWersquodbothjustlostafewpoundsbutwewerestarvingHadyoudoneAtkinsbeforeYesyearsagobutnowIknowthatIwasdoingitincorrectlyIwaseatingnovegetablesandIkeptcuttingcaloriesuntilIwasdownto1000andthenIquit
SowhatwasdifferentthistimeI read a fewAtkins books as well asGood Calories Bad Calories by GaryTaubeswhichwas influential ingettingmeto tryAtkinsagain I foundoutatwwwatkinscom that severely limiting calorieswouldmakeme stop losing IknowIwouldhave failedagainwithout the supportof theAtkinsCommunityforumsIalsonowknowthateventhoughweightlossmayhappenslowlylost
inchesalsoindicatesuccessIrsquovelostalmostfiveinchesatmynavelaloneHowdidyoucustomizeAtkinstoyourneedsMyhormonalimbalanceandhypothyroidismmadeitextremelydifficulttoloseweightSoAtkinsnutritionistColetteHeimowitzgavemeamodifiedversionofInductiontofollowIstartedat11gramsofNetCarbswith8ofthemcomingfromfoundationvegetablesNowthatIrsquominPre-MaintenanceIrsquomat25gramsofNetCarbswithatleast15ofthemcomingfromvegetablesOccasionallyIalsoeatnutsberriesyogurtapplesauceandlegumes
WhatisyourfitnessregimenI started walking and lifting weights about three weeks after starting AtkinsWhenIstartedmymuscleswerewastedandIwasveryweakMydoctorhadtold me to lose 35 pounds of fat and to gain 10 pounds of muscle When Ireached 140 pounds the 10 pounds Irsquod lost actually represented the loss ofalmost17poundsoffatandthegainofalmost7poundsofmuscle
Chapter8MOVINGTOPHASE2ONGOINGWEIGHTLOSS
Initially the differences between Induction andOngoingWeight Loss (OWL)arerelativelyminorbutthegradualadditionstoyourdietmarkthebeginningofyourreturntoapermanentwayofeatingYourobjectiveinOWListofindhowmany carbs you can consume while continuing to lose weight keep yourappetiteundercontrolandfeelenergized
Welcome to Phase 2 Ongoing Weight Loss or OWL to Atkins insidersInitially the differences between Phases 1 and 2 are relativelyminor but thegradualadditions toyourdietmark thebeginningof the return toapermanentwayofeatingEverythingelse remains the sameas in InductionYoursquoll countNetCarbsYoursquolleattherecommendedamountsofproteinandplentyofnaturalfatsYoursquollcontinuetodrinkabouteightglassesofwaterandotheracceptablefluids andmake sure that yoursquore getting enough salt (assuming that youdonrsquottake diuretic medications) And yoursquoll continue with yourmultivitaminmultimineralandomega-3supplementsThere is however one key distinction between the two phases the slightly
broaderarrayofacceptablefoodsinOngoingWeightLossStilldespiteeatingmore carbs and gradually introducing a greater variety of them itrsquos best toregard these two changes as baby steps Perhaps the biggestmistake you canmake when you move from Induction to OWL is to regard the transition asdramaticMost people spend the majority of their (weight loss) time in this phase
Unlessyouhavejustalittlejellyrolltoloseandplantobeonyourwayquicklyto Phase 3 Pre-Maintenance yoursquoll have plenty of time to get familiar withOngoingWeightLossWerecommend thatyoustayhereuntilyoursquoreonly10poundsfromyourgoalweightIfyoursquorebeginningyourAtkins journeyin thisphase be sure to read the previous chapter on Induction which is key tounderstanding much of OWL and preparing properly before beginning theprogram
Inthischapterinadditiontohelpingyoutransitiontothisphasewersquolllookathowto
bullGraduallyincreaseyourcarbintakein5-gramincrementswithoutstoppingweightlossandorpromptingthereturnofoldsymptoms
bullReintroducefoodsinacertainorder
bullAddresschallengessuchasplateausandcarbcreep
bullFindyourpersonaltoleranceforcarbconsumptioninthisphaseknownasyourCarbohydrateLevelforLosing(CLL)
bullIntegratephysicalfitnessintoyourweightcontrolprogram
bullCustomizeOWLtosuityourneedsLEARNTHELINGO
NewcomerstoAtkinsaresometimesconfusedbyabbreviationstossedaroundbyinsidersHerersquoshowtotranslatethem
NETCARBSGenerallygramsoftotalcarbohydratesminusgramsoffiber
OWLOngoingWeightLossPhase2ofAtkins
CLL Carbohydrate Level for Losing themaximum number of grams of NetCarbsyoucaneateachdayandcontinuetoloseweight
ACEAtkinsCarbohydrateEquilibriumthemaximumnumberofgramsofNetCarbsyoucaneateachdayandmaintainyourweight
TRANSITIONJITTERS
Beforewe describe exactly how to doOngoingWeightLoss letrsquos address animportant issueWith the freedom to choose amongmore carbohydrate foodscomestheriskofgettingoutofyoursafetyzoneAfterholdingyourselfbackinInductionyoumaybeafraidthatyoursquollgotoofarinOWLUndoubtedlythisisonereasonwhysomepeoplehaveahard timeweaning themselvesawayfromInduction Furthermore by the time you get to OWL your initial enthusiasmmaybe flaggingslightlyandyoumay find itharder to focuson thework thatremainsYoursquorenotaloneWersquollholdyourhandeverystepofthewayYoucanalwaysbackoffabitifanewfoodcausesaproblemLetrsquostakeamomenttoputyourtransitioninperspective
AreyoudauntedbywhatstillremainsaheadOfcourseyouareIfyoursquoreontheplumpsideittookawhiletopadyourbodyby eating thewrong foods If yoursquore strugglingwith health issues theydidnrsquotoccurovernighteitherAsthehareinAesoprsquosfablelearnedinhisracewiththetortoise slow and steady wins the race Learn to celebrate your small andincrementalvictoriesinsteadoffocusingonlyontheultimategoal
AreyouusingallthetoolsandhelpavailableWritinginyourjournalandreviewingitafewdayslatercanoftenoffervaluableperspectives That seeming regain of a pound or two suddenly isnrsquot so bad aweek laterwhen yoursquove relost it alongwith a couplemore poundsHaving abuddyandortappingintotheonlinesupportnetworkontheAtkinsWebsitecanalsoproveinvaluablewhenyouneedashouldertocryonoraplatformtocrowfrom
DoyouhavemoreenergythanbeforeyoustartedAtkinsIfyoursquoreeatingenoughproteinfatvegetablesandsaltyoushouldbeburstingwithenergy Ifnotonceagainwe remindyounot to skipmealsor skimponproteinTomaintainyourenergyifyoursquoremiddle-agedorolderyoumayneedtoincreaseyourproteinintakewithintherecommendedrangeforyourheightby
eating a bit more meat poultry and fish Cutting out sugars and other poor-quality carbohydrates should also have eliminated that all-too-commonafflictionthemidafternoonslumpIfyoursquovestartedexercisingorincreasedyourphysical activity recently yoursquove probably also noticed that both your energylevelandendurancehaveincreased
HowaboutyourmoodsMost Atkins followers report a sense of exhilaration along with increasedenergy during or shortly after the first two weeks on Atkins Thatrsquos anotherbenefit of the Atkins Edge Hopefully yoursquore also experiencing a wholecomplex of positive emotions about other changes you canmake in your lifePhysicalactivityisaknownmoodenhanceraswellThatrsquosnottosaythatyouprobablyhavenrsquot battled temptation andperhapsoccasionally succumbed to itWersquorewilling to bet that on at least one occasion yoursquove found yourself in asituationwheretherewasnothingyoucouldeatAtsuchtimeswhenthescaleandthemeasuringtapejustwonrsquotbudgeorseemheadedinthewrongdirectionyoumay have wondered whether this new lifestyle is worth it All of this isperfectlynormalThemerefact thatyoursquorenowtransitioningtoOWLisproofofyoursuccesstodate
BEGINNINGINOWL
Ifyoursquovedecided tostart inOWLrather thanInductionyoupresumablyhaveoneormoreofthesereasons
bullYoursquore15orfewerpoundsfromyourgoalweight
bullYourweightlossgoalismodestandyoursquorephysicallyveryactive
bullNomatterwhatyourcurrentweightisyouwantmorevarietyinyourdietthanInductionoffersandarewillingtoloseweightabitmoreslowly
bullYoursquoreavegetarianoravegan
bullWeightisnrsquotanissuebutyouwanttofeelbetterandhavemoreenergy
HOWTODOOWL
Initiallyyoursquoll increaseyourdailycarb intakeby just5grams to25gramsofNetCarbs and then graduallymove up in 5-gram increments slowly buildingupon your Induction carbohydrate food choices In addition to theAcceptableInduction Foods (page 82) you can now begin to select foods from theAcceptableFoodsforOWLbelow(BesuretoalsocheckoutthemealplansforPhase 2 in part IIIwhich incorporatemanyof them)Our recommendation isthat you add nuts and seeds first then berries and a few other fruits thenadditionaldairychoicesandonlythenlegumesThoseofyouwhoremainedinInduction beyond the first two weeks are probably already enjoying thesatisfyingcrunchofwalnutsalmondspumpkinseedspinenutsandsuchButifthesweetnessofafewberries(withtheemphasisonfew)mattersmoretoyouthan a few nuts rearrange the order to suit your preferences We call thesedifferent foodgroups therungson thecarb ladder (See thesidebarldquoTheCarbLadderrdquo)LaterwersquolladdresstheneedsofthosewhowanttolimittheirintakeofanimalproteinoromititaltogetherorhaveaLatinoculinaryheritageAdd only one new food within a certain group at a time That way if
something reawakens food cravings causes gastric distress or interferes withyourweightlossjourneyyoucaneasilyidentifyitSoforexampleyoumightstartwithasmallportionofblueberriesonedayAssuming that theycausenoproblemsyoucouldthenmoveontostrawberriesinadayortwoTHECARBLADDER
ThecarbladderassistsyouintwowaysFirstitprovidesalogicalprogressionwithwhich to add carbohydrate foods Second it prioritizes their amount andfrequencyOnthelowerrungsarethefoodsyoushouldbeeatingmostoftenOnthetoprungsarethefoodsthatmdasheveninLifetimeMaintenancemdashwillputinanappearance only occasionally rarely or never depending upon your toleranceforcarbs
Rung1Foundationvegetablesleafygreensandotherlow-carbvegetables
Rung2Dairyfoodshighinfatandlowincarbscreamsourcreamand
mosthardcheeses
Rung3Nutsandseeds(butnotchestnuts)
Rung4Berriescherriesandmelon(butnotwatermelon)
Rung5Wholemilkyogurtandfreshcheesessuchascottagecheeseandricotta
Rung6Legumesincludingchickpeaslentilsandthelike
Rung7Tomatoandvegetablejuiceldquococktailrdquo(plusmorelemonandlimejuice)
Rung8Otherfruits(butnotfruitjuicesordriedfruits)
Rung9Higher-carbvegetablessuchaswintersquashcarrotsandpeas
Rung10Wholegrains
REALISTICEXPECTATIONS
IfyoushedpoundsquicklyonInductionknowthatthisreliableandexhilaratingpacewonrsquotcontinueindefinitelyYouraverageweeklylosswillalmostcertainlyslowasyouincreaseyourcarbintakeandyourweightdropsThisisdeliberateasyougraduallyaddmorecarbohydrates ingreatervarietyandslowlyadoptanewsustainablewayofeatingYoumayfindthepathaheadmuchlikedrivingin heavy traffic yoursquoll crawl along at a snailrsquos pace for a fewmiles perhaps
picking up speed for a while and then stopping slowing and so forth Thisbumpy progress will try your patience no doubt but knowing that itrsquos notunusualshouldhelpyoucopeWersquoll revisithowyoumaybeable to influenceyourprogressbelow
HOWTOREINTRODUCECERTAINFOODS
TherearethreeimportantpointstounderstandasyoubegintoreintroducefoodsFirst if yoursquove been estimating carb counts now is the time to start countingthemSecondyoursquoreincreasingyourrangeoffoodsbutnottheamountoffoodthat yoursquore eating day to day by very much As you continue to add smallamountsofcarbohydratefoodsyoudonrsquothavetodoanythingotherthanmakesureyoursquorenotoverdoingyourproteinintakeLetyourappetitebeyourguideStay hydrated and the moment you feel yoursquove had enough stop eating Ifyoursquovealwaysbeenamemberoftheclean-plateclubnowisthetimetoresignOrdishoutlessfromtheget-goFinallynoteveryonewillnecessarilybeabletoreintroduceall theacceptablefoodsfor thisphasesomeofyouwillbeabletoeatthemonlyrarelyAs you add new foods yoursquoll substitute some of them for other carb foods
yoursquorealreadyeatingbutnotyour12to15gramsofNetCarbsfromfoundationvegetablesForexampleyoucannowhavecottagecheeseinlieuofsomeofthehard cheeseyoursquovebeen eating in Induction Insteadof an afternoon snackofgreenolivesyoumightswitchoffwithmacadamiasYoursquollstillbeeatingthoseInduction-friendly foods but you can branch out a bit As long as yoursquoretracking your carb intake eating the recommended amount of vegetables andfeeling full but not stuffed you should do fineYour protein portions at eachmealshouldremainwithintheroughly4-to-6-ouncerangeWe canrsquot stress enough that writing in your diet journal is particularly
important as you start to add back foodsThis process doesnrsquot always happensmoothlyandyoursquollwanttoknowwhichfoodiscausingwhichresponsesoifnecessary you know which to back off from Keep on noting what yoursquoreaddinghowmuchandyourreactionsifany
ACCEPTABLEFOODSFOROWL
NUTSANDSEEDS
Mostpeoplestartbyreintroducingnutsandseedsandbuttersmadefromthem
Avoidhoney-roastedandsmokedproductsAnounceortwoofwalnutspecansorpumpkinseedsmakesaperfect snack (The following listprovidesportionsequivalenttoanounce)OrsprinklethemoversaladsorcottagecheeseSaltednuts are fine but understand that they can be notoriously difficult to eat inmoderation Store nuts and seeds in the fridge or freezer to avoid rancidityPeanutscashewsandroastedsoybeans(rdquosoynutsrdquo)arenottruenutsThelattertwoarehigherincarbsthantruenutssogoeasyonthem(Chestnutsareverystarchy and high in carbs making them unsuitable for OWL) Heart-healthyfiber helpsmoderate the carb counts of nuts and seeds but their healthy fatsmake themall high in calories sokeepyour intake tonomore than2ounces(aboutfrac14cup) adayAlmondmacadamia andothernutor seedbutters are agreatalternativetopeanutbutterbutavoidproductssuchasNutellathatincludesugarorothersweetenersNutmealsandfloursbroadenyourcookingoptions
TipWhenyoubuyalargebagofnutsorseedsdivideitinto1-ounceservingsplacetheminsmallresealablebagsandstoreinthefreezerTherersquosnoneedtoweighanything if itrsquosa1-poundbagsimplydividethecontents into16equalportionsWhenyoursquorereadyforanutsnackconsumeonemdashandonlyonemdashbagOr count out the suitable number of a particular kind of nut following theportionguidelinesbelowandreturntherestofthebagorcontainertothefridge
NutorSeed ServingSize GramsofNetGarbsAlmonds 24nuts 23Almondbutter 1tablespoon 25Almondmealflour frac14cup 30Brazilnuts 5nuts 20Cashews 9nuts 44Cashewbutter 1tablespoon 41Coconutshreddedunsweetened frac14cup 13Macadamias 6nuts 20Macadamiabutter 1tablespoon 25Hazelnuts 12nuts 05Peanuts 22nuts 15
Peanutbutternatural 1tablespoon 24Peanutbuttersmooth 1tablespoon 22Pecans 10halves 15Pinenuts(pintildeons) 2tablespoons 17Pistachios 25nuts 25Pumpkinseedshulled 2tablespoons 20sesameseeds 2tablespoons 16soyldquonutsrdquo 2tablespoons 27soyldquonutrdquobutter 1tablespoon 30sunflowerseedshulled 2tablespoons 11sunflowerseedbutter 1tablespoon 05Tahini(sesamepaste) 1tablespoon 08Walnuts 7halves 15
BERRIESANDOTHERFRUITS
Therersquos a good reasonwhy the first (sweet) fruits yoursquoll addback are berriesTheyrsquore relativelyhigh in fibermdashthe seedshelpmdashwhich lowers theirNetCarbgram count Theyrsquore also packedwith vitamins and antioxidants The brighterthecolorofafruitorvegetablethehigheritsantioxidantlevelAndwhatcouldbe bolder than the blue black and red of most berries Melon (but notwatermelon)andcherriesareslightlyhigherincarbsthanmostberriesEatthemin moderationmdashand only after introducing berriesmdashto ensure that they donrsquotstimulate cravings for more sweet things All fruits should be regarded asgarnishesnotmajorcomponentsofamealorsnackHave fresh berries with a little cheese cream sour cream or whole milk
yogurttomutetheimpactonyourbloodsugarAddsomeberriestoabreakfastsmoothieTossthemintoagreensaladorblendthemintoavinaigrettedressingYou may also have small (1-tablespoon) portions of preserves made withoutadded sugar Each tablespoon should provide no more than 2 grams of NetCarbsFruit ServingSize GramsofNetCarbsBlackberriesfresh frac14cup 27Blackberriesfrozen frac14cup 41
Blueberriesfresh frac14cup 41Blueberriesfrozen frac14cup 37Boysenberriesfresh frac14cup 27Boysenberriesfrozen frac14cup 28Cherriessourfresh frac14cup 28Cherriessweetfresh frac14cup 42Cranberriesraw frac14cup 20Currantsfresh frac14cup 25Gooseberriesraw frac12cup 44Loganberriesraw frac14cup 27Meloncantaloupeballs frac14cup 37MelonCrenshawballs frac14cup 23Melonhoneydewballs frac14cup 36Raspberriesfresh frac14cup 15Raspberriesfrozen frac14cup 18Strawberriesfreshsliced frac14cup 18strawberriesfrozen frac14cup 26strawberryfresh 1large 10
CHEESEANDDAIRYPRODUCTS
You can now also reintroduce the remaining fresh cheeseswhich are slightlyhigher in carbs than the ones you could eat in InductionAhalf cup of eithercottagecheeseorricottawithanounceortwoofnutsprovidesplentyofproteinfor one meal Avoid low-fat and fat-free cottage cheese and ricotta productswhich are higher in carbs Top some salad greenswith either one for a quicklunch or some berries for breakfast Yogurt lovers can now savor plainunsweetenedwholemilkyogurtGreekyogurtisevenlowerincarbsDomakesure you buy the ldquooriginalrdquo whole milk unflavored kind Sprinkle on somesweetener or stir in a tablespoon of sugar-free fruit syrup or no-added-sugarpreserves if you preferBerries either fresh or frozen and yogurt are naturalpartnersButsteerclearofprocessedyogurtmadewithfruitorotherflavoringsor with any added sugar Likewise avoid low-fat and no-fat yogurt productswhichinvariablydeliverabiggercarbhitOncemorewithfeelingldquolowcalorierdquo
doesnrsquotnecessarilymeanlowcarbCheeseorDairyProduct Serving
SizeGrams of NetGarbs
Cottagecheese2fat frac12cup 41Cottagecheesecreamed frac12cup 28Milkwholeevaporated 2
tablespoons30
Ricottawholemilk frac12cup 38Yogurtlowcarb 4ounces 30Yogurtplainunsweetenedwholemilk 4ounces 55Yogurt Greek plain unsweetened wholemilk
4ounces 35
LEGUMES
Mostmembersof thebean family including lentils chickpeas soybeans splitpeasnavybeansblackbeansanddozensofothers(butnotsnapbeansorsnowpeas which are fine in Induction) are known as legumes Many of them aredriedafewsuchaslimabeansandedamamearealsoavailablefreshorfrozenVegansandmanyvegetariansrelyonlegumestohelpmeettheirproteinneedsTheir high fiber and protein contentmake legumes fillingDespite their fibertheyrsquoresignificantlyhigherincarbsthanthefoundationvegetablesyoursquovebeeneatinginInductionTherersquosalsoawiderangeintheircarbcountsasyoursquollseebelowIfandwhenyoudobegintoreintroducelegumesusesmallportionsandregardthemasagarnishAvoidbakedbeanswhicharefullofsugarandotherproducts such asbeans in tomato saucemadewith sugar or starches andbeandipsAlways check carb counts and the ingredients list before purchasing anyproduct
TipBlacksoybeansarefarlowerincarbsthanblack(orturtle)beans(1gramofNet Carbs per half cup of cooked beans compared to 129 grams for blackbeans)withnotrade-offintaste
Legume ServingSize GramsofNetCarbs
Blackturtlebeans frac14cup 65Black-eyedpeas frac14cup 62Cannellinibeans frac14cup 85Chickpeasgarbanzobeans frac14cup 65CranberryRomanbeans frac14cup 63Favabeans frac14cup 60GreatNorthernbeans frac14cup 63Hummus 2tablespoons frac146Kidneybeans frac14cup 58Lentils frac14cup 60Limabeansbaby frac14cup 71Limabeanslarge frac14cup 65Navybeans frac14cup 91Peassplit frac14cup 63Pigeonpeas frac14cup 70Pinkbeans frac14cup 96Pintobeans frac14cup 73Refriedbeanscanned frac14cup 65Soybeansblack frac12cup 10Soybeansgreenedamame frac14cup 31NoteServingsizesfordriedlegumesareaftercookingServingsizesforfreshlegumesareforshelledbeans
VEGETABLEANDFRUITJUICES
Most fruit juices might as well be liquid sugar making them completely offlimits The exceptions are lemon and lime juice a couple of tablespoons ofwhich are acceptable each day in Induction In OWL you can double thatamounttoserveoverfishormakebeveragesorlow-carbdessertsItrsquosamazinghowmuchflavoryoucangetfrom4tablespoonsofthesejuicesbutthatamountdoescontainmorethan5gramsofNetCarbsYoucannowalsointroducesmallportionsoftomatojuiceortomatojuicecocktailJuices ServingSize GramsofNetGarbs
Lemonjuice frac14cup 52Limejuice frac14cup 56Tomatojuice 4ounces 42Tomatojuicecocktail 4ounces 45
LOW-CARBPRODUCTSSUITABLEFOROWL
Notall low-carbfoodsarecreatedequalManufacturersuseahostofdifferentsweetenersandotheringredientssomeofwhichmaygiveyougastricdistresstempt you to overeat or reawaken cravings you thought yoursquod put to rest InadditiontothebarsandshakesyoucanenjoyinInductionyoumaybeabletohandlesomeotherlow-carbproductsinOWLIneachcasewersquoveprovidedthemaximumacceptablecarbcountforasingleservingAlwaysreadtheNutritionFactspanelandlistofingredientsbeforepurchasinganyproductAnysweetorsaltyfoodmaystimulateyoutooverindulgeDeludingyourselfthatyoucaneatlargequantitiesofacertainfoodjustbecauseasmallportionofitislowincarbsis well delusional Purchase and use these products with care Low-carbproducts can be very convenient but theyrsquore no substitute for vegetables andotherunprocessed foodsTryproductsoneata timeand limityourself to twoservings a day of such foods Again if the carb count of a specific productexceedstheamountlistedbelowpassitupLow-GarbProduct Serving MaximumGramsofNetGarbsLow-carbbagels 1 50Low-carbbakemix frac34cup 50Low-carbbread 1slice 60Low-carbchocolatecandy 12ounces 30Low-carbdairydrink 8ounces 40Low-carbpancakemix 2pancakes 60Low-carbpita One6-inch 40Low-carbrolls 1 40Low-carbsoychips 1ounce 50Low-carbtortillas One7-inch 40No-added-sugaricecream frac12cup 40TOYOURHEALTH-INMODERATION
SaycheersNowthatyoursquoreinOWLyoucanhavealcoholifyouwishmdashandifexperience shows that you can handle it There are several things to considerabout consuming alcohol while losing weight Most mixers including tonicwaterarewildlyhighincarbsespeciallyanymadewithfruitjuice(Sugar-freetonicwater isacceptable)Soare flavoredbrandyandothercordials (althoughaged brandy and Cognac are low in sugar) Althoughmost spirits contain nocarbsyourbodywillmetabolizealcoholbeforefat(inthisrespectalcoholisamacronutrient)sodrinkingslowsdownfatburningandmayslowyourweightlossAndofcoursebesuretocountthecarbs
DrinkspiritsneatorontherockswithalemontwistA12-ounceservingofregularbeercontainsupto13gramsofcarbswhichisclearlytoohighforOWLAsinglelightbeerorbetteryetlow-carbbeershouldbeyourbrewofchoiceinthisphaseandkeepittooneAglassofwinewithdinnercanmakea basicmeal a special occasion but steer clear of sugarywine coolers andsweetdessertwinesYoumayfindthatyoursquoremoresusceptibletotheeffectsofalcoholwhiledoingAtkinsAndbecausealcoholcanmakeyoudropyourinhibitionsyoumayfinditmoredifficulttostayawayfromchipsandotherhigh-carb snack foods that often accompany alcohol For all these reasonsthe best advicewe can give you is to go easy If you have trouble reiningyourself in youmight be better off avoiding alcohol until yoursquore more incontrol
Beverage Servingsize GramsofNetGarbsBeerldquolightrdquo 12ounces 70Beerlow-carb 12ounces 30Bourbon 1ounce 00Champagne 4ounces 40Gin 1ounce 00Mixerssugarfree 1serving 40Rum 1ounce 00scotch 1ounce 00Sherrydry 2ounces 20Vodka 1ounce 00
Winedrydessert 35ounces 40Winered 35ounces 20Winewhite 35ounces 10
TROUBLESHOOTING
SoonerorlateralmosteveryonefindsthathisherweightlosstemporarilyhaltsAsyoubecomeincreasinglyaccustomedtoeatingthelow-carbwayitrsquosalltooeasy to get sloppy about tracking your carbs Instead of the 35 grams of NetCarbsyouthinkyoursquoreconsumingforexampleyoumightactuallybecloserto55(oreven75)WhetherasaresultofsloppinesscockinessoverconfidenceortestingthelimitsldquocarbcreeprdquocanstopweightlossinitstracksWorseyoumaylose your bodyrsquos adaptation to burning primarily fatmdashthe Atkins Edge ItrsquostemptingtocallthisaplateauButthefirstthingyoushoulddoislookcarefullyatyourrecentbehaviorandmakecoursecorrectionsifnecessaryAskyourselfthesequestions
bullHaveyoutrulybeeneatingtherightfoodsorhaveyoubeentemptingfatewithinappropriateonesEliminateanyquestionablefoods
bull Are you actually counting carbs If yoursquove been careless or stoppedcounting go back to the carb level at which you were losing weight andremainthereuntilweightlossresumes
bull Have you been too enthusiastic about adding back fruit If so eliminatefruitother thanberriesand ifnecessarycutbackon thesizeofyourberryportions
bullAreyoueatingexcessiveamountsofproteinCutbacktothemidrangeforyourheightbutmaintainyourintakeoffat
HITTINGAPLATEAU
Thepaceofweightlossisalwayserraticbutthedefinitionofaplateauiswhen
you lose nothingmdashnadamdashdespite doing everything right over a period of atleastfourweeksIfyourclothesarefittingbetterandyoursquovelostinchesifnotweight yoursquore not truly on a plateau Keep on doing what yoursquore doing Aplateau can try the patience of a saint But patience is exactlywhat you needplentyofTogetthingsmovinginadditiontothesuggestionsabovetrysomeorallofthesemodifications
bullTightenupyourjournaldisciplineWriteeverythingdown
bull Decrease your daily intake of Net Carbs by 10 grams You may haveexceeded your tolerance for carbs while losing and inadvertently stumbledupon your tolerance for maintaining your new weight Once weight lossresumesmoveupin5-gramincrementsagain
bullCountallyourcarbsincludinglemonjuicesweetenersandsoon
bull Find and eliminate ldquohiddenrdquo carbs in sauces beverages and processedfoodsthatmaycontainsugarorstarches
bullIncreaseyouractivitylevelthisworksforsomebutnotallpeople
bullIncreaseyourfluidintaketoaminimumofeight8-ounceglassesofwater(orothernoncaloricfluids)daily
bull Cut back on artificial sweeteners low-carb products and fruit other thanberries
bullDoarealitycheckonyourcalorieintake(Seepage107inChapter7)
bullIfyoursquovebeenconsumingalcoholbackofforabstainfornow
Ifnoneofthesemodificationsmakesthescalebudgeforamonthyoursquoretrulyon a plateau Frustrating as it is the onlyway to outsmart it is towait it outContinuetoeatrightandfollowtheotheradviceaboveandyourbody(andthescale)willeventuallycomply
PUSHINGTHELIMITS
Letrsquos lookat another all-too-common reason for a slowdownor stallCall it aformof self-delusionThis isaconscious formofbehaviorunlikecarbcreepYoumayhavefoundthatyoucouldhaveanoccasionalsliceofregularbreadorevensneakinabowlofyourfavoriteicecreamandstillcontinuetopareoffthepounds ldquoI have a really highmetabolismrdquo youmight tell yourself ldquoso I canpush the limits and still haveAtkinswork formerdquoSooner or latermdashprobablysoonerhowevermdashyourweightlosswillgrindtoahaltandyoumayexperiencerenewedhungerandcarbcravingswhichthenleadstoeatingmoreoftheveryfoodsyoushouldstayawayfromBothcarbcreepandknowinglyeatinginappropriatefoodscansabotageweeks
orevenmonthsofhardworkWhetherconsciousorunconscioussuchactionsmayconspire tomakeyou thinkyoucannotstick to theprogramand throwinthetowelDonrsquotdoitYounowknowyoucantrimdownonAtkinsYoujustneedtousetheknowledgethatyoursquovegainedIfcertainfoodsmdashlow-carbbreador fruit for examplemdashappear to be setting you up for cravings or you simplycanrsquot stop eating them eliminate them for a few weeks and then try toreintroducethemOrnotTherersquosnorulesayingthatyouhavetopushyourNetCarbintakebeyond30or40gramsadayBut first donrsquot hate yourself for having fallen off the wagon Such things
happenHaveatalkwithyourselfaboutwhatmadeyouvulnerableWereyouata social gatheringDid you come back from a bike ride or the gym and feelentitledWereyouravenousandtherightfoodswerenrsquotinthefridgeWereyoufeeling sorry foryourself for some reasonandneededa ldquotreatrdquoWhatever thereasonnoteitinyourjournalalongwithyourplanofhowtoavoidgettingintothisfixagainRemembertheabilitytoburnoffyourownbodyfatisavaluablegiftyoursquovegivenyourselfDonrsquotabuseitIfyoursquovehadabaddaycarbwisesimplyeatproperlythenextdaymdashandthe
followingdaysYourweightlosswilllikelyslowdownandyoumayfeelsomecravingsIfyoursquovebeencompletelyoutofcontrolformorethanafewdaysyou
mayneedtoreturntoInductionforaweekortwountilyougetyourappetiteandcravingsundercontrolIfyoueatahigh-carbmealandareparticularlysensitivetocarbohydratesitcouldtakeuptoaweektoreturntoburningprimarilyfatforenergyThatrsquos ahighprice topay for thepleasureof eating aplateofFrenchfries
TRIGGERFOODS
OkayadmititLikemostofusyoursquoveprobablyatonetimeeatenawholeboxofcookiesasupersizebagofchipsoranentirecheesecakeThespecificsmaydiffer but the guilt self-disgust physical discomfort and overall sense ofhavinglostcontrolaresimilarThisbehaviorisnottobeconfusedwithhavingacravingformorecarbsseveralhoursafterahigh-carbmealWithatriggerfooditrsquosamoreimmediatethingYoucanrsquotstopwithoneThenextthingyouknowyoursquorebackforjustanothertasteandthenmoreagainandagainuntilitrsquosgoneWhentheboxorbagisalmostemptyyouthinkldquoWhattheheckImightaswellfinishitoffrdquoeventhoughthephysicaldesireforitmayhavepassedIfyoulivealoneorwithanunderstandingpartneryoumaybeabletosimply
banishyourtriggerfoodsfromthehouseButuntilyoudealwiththeunderlyingreasonwhytheyprovokeanuncontrollablereactionyoursquoreattheirmercywhenyou do come across them In many cases trigger foods are associated withpleasurablepastexperiencesChocolatechipcookiesmayremindyouofcominghomeafterschoolandfindingthehousefilledwiththeirsweetaromaYoumayassociatethosecookieswiththeloveandthesecuritythatyoumayfeelisnowmissing inyour lifePerhapspistachio icecreamremindsyouof stoppingatacertain restaurant chain in happier days before your parents got divorcedUnderstanding why certain foods hold a power over you may help you takecontrol
THEURGETOBINGE
TheAtkinsEdgecanalsobeyourally incontrollingsuchurgesSoherersquos thetest if yoursquore at or just below your carb threshold itrsquos normal to feelcomfortablyemptyat timeswithouthavingtofeelhungryButifyoursquoreaboveyour carb threshold feeling empty always triggers hunger If you feel overlyhungry before meals or if you experience binge eating try reducing youraverage daily carb intake until the hunger or urge to binge goes away In thesimplest termsbingeingcanbeasymptomofconsumingexcesscarbsso that
yoursquorenolongerabletoburnyourownfatreservesandexperiencetheappetitecontrolthatcomeswithshiftingyourmetabolismHerearemorepracticalwaystoheadoffbinges
bullNevershopforfoodwhenyoursquorehungry
bullDonrsquotwaituntilyoursquoreravenoustoeat
bullDonrsquotbuyfoodyouknowyoursquolleatinthecaronthewayhome(Betteryetdonrsquoteatwhiledriving)
bullUnderstandwhenyoursquoreeatingforemotionalreasonsratherthanhunger
bullCallyourdietbuddyimmediatelywheninthegripofatriggerfood
bullAskyourspouseorhousemateforhelpwhenyoufeeloutofcontrol
bullEatmindfullyDonrsquot eat in frontof the televisionor at themovieswhenyoumaylosetrackofhowmuchandwhatyoursquoreeating
bullAlwayshavesuitablesnacksinthehouseIfchocolateisaproblemforyouhaveasubstitutesuchasalow-carbbaralwaysonhand
WHATWILLOWLBELIKEFORYOU
Though everyonersquos experience is unique following are two possible scenariosfor the first couple of months in OWL Individuals with less weight to losetypically spend a shorter time in this phase compared to others with many
poundstolose
SCENARIO1
bullWeek1Youmoveto25dailygramsofNetCarbscontinuingtoconsume12 to 15 grams of carbs in the form of foundation vegetables andreintroducingonetypeofnutsorseedsthenanothereachdayoreveryfewdaysYouloseanother3pounds
bullWeek2Youmoveupto30gramsofNetCarbsbranchingoutintoberriesonetypeatatimeandperhapssomemelonBytheendoftheweekyoursquovelost2poundsbutfindthatyoursquorecravingmorefruit
bullWeek3Youmoveto35gramsofNetCarbsandbackofftheberriesandmelonInsteadyoutrysomeGreekyogurtonedayricottaanotherdayandthencottagecheeseAnother2poundssaygood-byetoyourbod
bull Week 4 You advance to 40 grams of Net Carbs reintroducing smallportionsofberrieswithoutstimulatingcravingsthistimeYouloseanother2pounds
bullWeek5Youmoveto45gramsofNetCarbs treatingyourself toasmallalcoholic beverage over the weekend to celebrate the loss of another 2pounds
bullWeek6Youadvanceto50gramsofNetCarbsbutdonrsquotaddanothernewfoodgroupYoursquoresurprisedandpleasedtoloseanother3pounds
bullWeek7Youmoveupto55gramsofNetCarbsandhaveasmallportionoflentilsaladonedaysomeedamameanotherdayandacupofsplitpeasoupanotherdayYouloseanothercoupleofpounds
bullWeek8Youincreaseyourintaketo60gramsofNetsCarbsandintroducelow-carbbreadasaldquoshelfrdquoforyoureggortunasaladlunchesNonethelessyoutrimoffanother2pounds
SCENARIO2
bullWeek1Youmoveto25gramsofNetCarbsadayreintroducingnutsandseedsonekindatatimeYourweightlossstallsfortheweek
bullWeek2Youstayat25gramsofNetCarbsbutlayoffthenutsandseedsandreplacethemwithmorefoundationvegetablesBytheendoftheweekyoursquovelost2pounds
bullWeek 3You remain at 25 grams and try the nuts and seeds again Thistimeyouseemtobeabletotoleratethembutyouloseonlyapound
bullWeek4Frustratedwithyourslowprogressyouremainat25gramsofNetCarbsYoulose2poundsbyweekrsquosend
bullWeek5Youincreaseyourcarbcountto30gramsbutaddnonewfoodsAnotherpoundvanishes
bullWeek6Encouragedbyyourability tohandle thenutsandseedsyoutryintroducingberrieswithoutchangingyourNetCarbcountYoufindthattheberriesprovokecravingsmakingithardtobecompliantAlthoughyouloseanotherpounditisastruggle
bullWeek7Youdecidetoforgoberriesforthetimebeingbutgoupanother5grams to 35gramsofNetCarbsYou findyourself strugglingwith hunger
againandlosenothingforaweek
bullWeek8Youdropbackto30gramsofNetCarbshavingasmallservingofberrieseveryotherdayYoudropanotherpoundandyourcravingsretreat
If your experience resembles Scenario 1 yoursquoll find it relatively easy tointroduce new foods and increase your overall intake of carbs Scenario 2 isclearlyadifferentsituationYourownexperiencecouldbeanywherealongthisspectrumoryoumightloseatafasterrateevenintothesecondorthirdmonthonAtkinsYoumightbeable to increaseyourNetCarb intakeweekbyweekwithoutaslowdownoryoumayfindyouneedtomoveatasnailrsquospacesoastonot interfere with weight loss or reactivate hunger and cravings Progressingslowly also allows you to identify trigger foods you may find hard to eat inmoderation(Reviewthediscussionoftriggerfoodsonpage130)NoteveryonewillbeabletoreintroduceallAcceptableFoodsforOWLandsomefolkswillbe able to tolerate some only occasionally andor in small amounts This isparticularly true of legumes and low-carb grain products whichmany peoplefindthattheycannotreintroduceuntiltheyrsquoreinalaterphaseorpossiblyneverSometimes a food that initially gives you trouble can be reintroduced laterwithoutadverseconsequences
YOURPERSONALTOLERANCEFORCARBS
AsthetwoscenariosdemonstrateyourobjectiveinOWLis todeterminehowmany carbs you can consume and continue to loseweight keep your appetiteunder control and feel energized If relevant yoursquoll also want to see animprovementinvarioushealthmarkersPhase2alsoenablesyoutoexploreanddecidewhichfoodsyoucanandcannothandleAllthisispartoftheprocessoffindingyourpersonaltoleranceforcarbsknownasyourCarbohydrateLevelforLosing(CLL)Think of it as exploring your dietary neighborhood while avoiding the
metabolicbullyrsquosturfPeopledoingAtkinsreportabroadrangeofCLLsThosewithahighertolerancemayhaveaCLLof60to80gramsorevenhigherStillothers find that theycanrsquotmovemuchbeyond the25gramsofNetCarbs thatinitiate OWL If yoursquore losing less than a pound a week on average yoursquoreprobably close to yourCLL and should not increase your carb intake If yourweight loss rate picks up youmay be able to raise your carb intake slightly
Yourgoalshouldbetoenjoyasbroadarangeoffoodsaspossiblebutnotattherisk of losing the benefits of carb restriction namely continued weight lossappetitecontroltheabsenceofobsessivethoughtsaboutfoodhighenergyandageneralsenseofwell-beingItrsquos always better to stay slightly below your carb tolerance level than to
overshootitandthenhavetobackupThedelicatebalancingactoffindingyourpersonal CLL is crucial to truly understanding your metabolism so you canultimatelymaintainahealthyweightThatsaiditmaytakeabitmoreldquobackingandforthingrdquountilyouidentifyyourCLLAslongasyoustayinOWLyoursquollremainatoraroundthatnumberandbothpoundsandinchesshouldcontinuetodisappearYour CLL is influenced by your age gender level of physical activity
hormonal issues medications you may be taking and other factors Againyounger people and men tend to have an advantage Increasing your activitylevelorexerciseprogrammayormaynotraiseitNomatterwhatyourtoleranceforcarbshowever itrsquosperfectlynormal to lose in fits and startsAndasyouknow the scale isnrsquot a perfect tool to measure the positive changes yoursquoreexperiencingAfteramonthortwoinOWLyoushouldhaveaprettygoodideaofwhere
yourCLLwill landThis in turnwill likelypredict thepath thatyoursquoll followafterthisphaseIfyourexperienceislikeScenario1yoursquollmostlikelyfindyoucanaddbackavarietyofcarbohydrate-containingfoodsandexceed50gramsofNetCarbsadaywithoutlosingtheAtkinsEdgeHoweverifyourexperienceismore like Scenario 2 you may find that you have difficulty introducingcarbohydrate foods higher on the carb ladder and have a CLL of somewherebetween 25 and 50 In Chapter 10 wersquoll detail two different approaches thatallowyoutocustomizeyourpermanentdiettoyourindividualneeds
PERSONALIZEOWL
OnceyouhavethebasicsofOngoingWeightLossunderyourbeltmdashthatsamebeltthatyoursquoveprobablyhadtotightenanotchortwomdashitrsquostimetolearnhowtocustomize OWL to suit your needs culinary heritage or preferences andmetabolismAssumingthatyoursquorecontinuingtoslimdownsteadilyyoumaybeable tochange theorderestablished in thecarb ladderas longasyoustick toyourdailyquotaofcarbsSoifyouprefer toaddberriesbeforenutsoryogurtbefore berries give it a try But donrsquot try this with legumes (unless yoursquore avegetarian or vegan) which are higher in carbs What is not negotiable is
continuing to get at least 12 to 15 grams of Net Carbs from foundationvegetablesAlsobesureto
bullDiscontinueanynewfoodifcravingsresult
bullKeepportionssmall
bullCountmdashdonrsquotestimatemdashyourcarbs
bull Record any reactions such as weight gain change in energy level orcravingsinyourdietjournalandmodifyyourchoicesaccordingly
OWLFORVEGETARIANS
Seepart III forOngoingWeightLossvegetarianmealplanswhichstartat30gramsofNetCarbsallowingyoutoeatallunsweeteneddairyproductsexceptmilk(whetherwholeskim lowfatornofat)andbuttermilkIfyoursquoreoneofthemanypeoplewhoopt for theoccasionalmeatlessmealor evenameatlessdayortwoeachweektheseguidelinesandmealplanswillhelpyouaswellMeat substitutes may be made from textured vegetable protein (TVP) soy
protein(tofuandtempeh)wheatgluten(seitan)andevenfungi(Quorn)amongother ingredients (SeeAcceptable InductionFoodsSoyandOtherVegetarianProducts on page 84 for a more comprehensive list) Some of these productscontain added sugars and starches and some are breaded so read the list ofingredients carefully In OWL avoid tempeh products that include rice oranothergrainOtherscontaineggswhichplace themoff limitsforvegetarianswhoescheweggsManyproductshavesuitablecarbcountsmdashaimfornomorethan6gramsofNetCarbsperservingsoyoucancontinuetogetmostofyourcarbsfromfoundationvegetablesOthertipsforvegetarians
bullMostnonanimalproteinsources(exceptfortofuandnutbutters)arelowinfatContinuetogetenoughhealthyfatsinotherdishesbydressingvegetablesandsaladswitholiveoilandothermonounsaturatedoilsandeatinghigh-fatsnackssuchashalfaHaasavocadoorsomeolives
bull Add back nuts and seeds before berries Nuts and seeds contain fat andproteinthatwillmakeAtkinseasiertodoandmoreeffective
bullTempehmadewithfermentedsoybeansishigherinproteinthantofuandmoreflavorfulSauteacutewithveggiesinastir-frycrumbleitintochilisouporsaucesormarinateandgrillit
bullIfyoudonrsquoteateggssimplyignoretheeggrecipesonthemealplansandsubstitutecrumbledtofuforscrambledeggsmdashapinchofturmericprovidesanappealingyellowhueForbakinguseaneggsubstituteproductAnumberofegglessbreakfastsuggestionsappearonpage99
bullVegetariansmayaddback legumesbeforeotherOWLAcceptableFoodsbut do so in extreme moderation (2-tablespoon servings) using them asgarnishesonsoupsorsalads
The following suggestions apply to vegans as well as vegetarians Shakesmadewithplainunsweetenedsoymilk(oralmondmilk)soy(orhemp)proteinberriesandalittlesweetenercanmakeatastybreakfastUsetofuinshakes(tryit pureed with peanut or almond butter for added protein) or sauteacuteed withvegetablestostandinforscrambledeggsMayonnaisemadewithsoyinsteadofeggsmixedwith crumbled tofu chopped celery andonions and a little currypowdermakesatastyegglesssaladSilkentofuandsoycreamercanbeusedindessertsascanagar-agarinjellieddessertsThere are numerous soy and rice cheeses soy burgers and other analogues
described above as well as nondairy ldquosour creamrdquo and ldquoyogurtrdquo Dairysubstitutes tend to be lower in carbs than their counterparts although somecheesesareactuallyhigherReadthelabelsasalwaysAslongastheseproductsdonrsquotcontainaddedsugarorfillerstheyrsquoreacceptableinAtkinsProductssuchas ldquobaconrdquo ldquosausagerdquo ldquoburgersrdquo and ldquomeatballsrdquo usually contain just a fewcarbsperservingSeitan is made with wheat gluten (the protein component of wheat) and is
usedformanymeatanaloguesItcanbestir-friedbutitstextureimproveswhenit is simmered braised or oven-baked Vegans should avoidQuorn productsmadefromfungiwhichincludemilksolidsandeggprotein
OWLFORVEGANS
Itrsquos clearly more challenging for vegans to do Atkins but not impossible Ifyoursquore avegan youprobably relyheavilyonbeans andother legumeswholegrainsandnutsandseedsasproteinsourcesBecauseyoudonrsquoteatanydairyproducts eggsmeat or fish itrsquos not possible to satisfy your protein needs inInduction By beginning in OWL at a higher carb intake than vegetarians oromnivores however itrsquos possible to do a version of Atkins thatrsquos free of allanimalproducts
bullStartinOWLat50gramsofNetCarbsadvancingby5gramsofNetCarbseachweekoreveryfewweeksaslongasyoucontinuetoshedpoundsuntilyoursquore10poundsfromyourgoalweight
bullYoucaneatInduction-acceptablevegetablesandOWL-acceptablenutsandseeds and their butters berries and other OWL-acceptable fruits andlegumesfromthestart
bull Consume enough soy products and other analogues tomeet your proteinguidelinesbeingsuretohaveatleasttwodifferenttypesofproteinadaysoastogetamixofessentialaminoacids
bullBesuretoaddextraflaxseedolivewalnutandothernaturaloilstosaladsand vegetables tomake up for theminimal amount of fat inmost of yourproteinsources
Follow the initialOngoingWeightLossMealPlan forVegans inpart III Itmaytakeyoulongertogetintoaprimarilyfat-burningmodeasyourinitialcarbintake ismore than twice thatof Inductionrsquos20gramsofNetCarbsYoualsoneed to be especially alert to cravings and unreasonable hunger at the higherlevel of carb intake After a week at 50 grams of Net Carbs assuming thatyoursquore losing weight and not experiencing cravings you can move up to 55gramsadaptingthevegetarianmealplanstoyourneeds
OWLWITHALATINBEAT
Now that yoursquore in OWL follow the general guidelines for the phase andcontinuetofocusoneatingsimplypreparedproteindishesKeepthefollowinginmind
bullReintroducelegumesonlyafteryoursquovereintroducednutsandseedsberriesandadditionaldairyproducts
bullIfyoufeelyoumusthavelegumesearliertryaddingonetypeofbeanatatimemdashandalwaysinmoderationmdashasagarnish(2tablespoonscooked)Stopeatingthemiftheyarousecravingsorslowyourweightloss
bull You may try to introduce low-carb tortillas (or make your own usingAtkinsAll-Purpose BakeMix) but back off if they cause cravings or youcanrsquotstopattwo
bullIfbeansorlow-carbtortillasturnouttobetriggerfoodsandyoucanrsquotstopwithasmallportionceaseanddesist
bull Hold off on trying to reintroduce grains (including corn and rice) andstarchyvegetablesuntilyoureachPhase3Pre-Maintenance
bullRememberthatlegumesgrainsandstarchyvegetablesareamongthefoodsthathavegottenyou in trouble in thepast and itrsquos likely that theyrsquollneveragain become the mainstay of your diet even when you reach Phase 4LifetimeMaintenance
WHATrsquoSFORBREAKFASTINOWL
OnceyoursquoreagaineatingnutsseedsandberriesawholenewarrayofbreakfastoptionsisatyourfingertipsInadditiontoourInductionideas(seepage98)andnumerouseggoptionshereareaweekrsquosworthofideastotickleyourtastebudsWith one exception each contains no more than 6 grams of Net Carbs perservingUnlessindicatedeachrecipeservesone
Granola-ToppedCheeseTopfrac12cupricottaorcottagecheese(notlowfat)witha mixture of 1 tablespoon chopped walnuts and 2 tablespoons flaxseedmealAddapacketofsweetenerifdesired
Almost Muesli This classic Swiss breakfast gets a low-carb update Mix 2tablespoonsflaxseedmealand1tablespoonchoppedalmondswithfrac12cupplainwholemilkGreekorlow-carbyogurtAdd1packetsweetenerandcinnamontotasteTopwithberriesifdesired
Strawberry Smoothie In a blender add 2 tablespoons of unsweetened wheyprotein powder 6 ounces plain unsweetened chilled almond milk 1 packetsweetener 2 tablespoons heavy cream frac14 cup frozen strawberries and frac14teaspoon pure vanilla extract Blend until smooth adding a little water if toothick
TropicalGreenSmoothieItsoundsweirdbutitrsquosdeliciousInablenderadd2tablespoons unsweetened whey protein powder frac14 Haas avocado 2 ouncesunsweetened coconut milk 2 ice cubes and 4 ounces unsweetened chilledalmondmilkBlenduntilsmoothaddingalittlewateriftoothick
PumpkinSmoothieThis recipe is slightlyhigher incarbs than theothers Inablender add frac12 cup pumpkin pureacutee (not pumpkin pie mix) 2 tablespoonsunsweetened whey protein powder 6 ounces plain unsweetened soy milk 2tablespoonsheavycream1packet sweetenerfrac12 teaspoonnutmegorpumpkinpiespiceand2icecubesBlenduntilsmoothaddingwateriftoothick
NuttyBlueberryPancakesBeat2mediumeggswith1tablespoonheavycreamand1tablespooncanolaorhigh-oleicsaffloweroilInanotherbowlmixfrac12cupalmond flour andfrac12 cup flaxseedmeal withfrac14 teaspoon salt and 2 teaspoonscinnamonAddfrac14 to 13 cup seltzerwater or club sodaCombinewith the eggmixtureLadleontoahotskilletdotwithafewblueberrieseachandflipwhenthe underside is pale brown Serve with sugar-free syrup Makes six 4-inchpancakesServes2
Avocado Boat Top half a Haas avocado with frac34 cup of cottage cheese andgarnishwithno-added-sugarsalsa
SNACKTIME
YoursquollcontinueyourmidmorningandmidafternoonsnackhabitinOWLbutinadditiontothesnackssuitableforInductionmostpeoplecannowbranchoutabitmoreNoneofthesetensweetandsavorysnackscontainsmorethan5gramsofNetCarbs
bullAhalfcupofunsweetenedwholemilkyogurtmixedwith2tablespoonsno-added-sugargratedcoconutand1packetsweetener
bullCelerysticksstuffedwithpeanutoranothernutorseedbutter
bullCucumberldquoboatsrdquofilledwithricottaandsprinkledwithseasonedsalt
bull2chunksofmelonwrappedinslicesofhamorsmokedsalmon
bullldquoKebabrdquoof2strawberries2squaresSwisscheeseand2cubesjicama
bullNuttyCheeseDipBlend2tablespoonscreamcheese1tablespoongratedsharpCheddarafewdropsofhotpeppersauceapinchofpaprikaand
1tablespoonchoppedpecansServewithredpepperstrips
bull Blue Cheese Dip Blend 2 tablespoons blue cheese into 3 tablespoonsunsweetenedplainwholemilkyogurtServewithzucchinispearsoranothervegetable
bullAscoopofcottagecheesetoppedwith2tablespoonsno-sugar-addedsalsa
bullMix 4 ounces tomato juice and 1 tablespoon sour cream in a bowl andyoursquove got yourself a refreshing cold creamed soup Top with chunks ofavocadoifdesired
bullMashfrac14cupblueberrieswith2tablespoonsmascarponecheeseandtopwithflaxseedmeal
WHATrsquoSFORDESSERTINOWL
Onceyoursquoreeatingnutsandberriesyourdessertoptionsincreaseexponentiallybutdessertneednrsquotbeanevery-nightoccasion Ifyoursquoveplanned for itduringthedaybysettingasidetheroughly6gramsofNetCarbsorlessthatthesetreatsinclude thatrsquos fine Most of the Induction minirecipes on page 102 can begarnishedwithnutsorberries(Alsoseetherecipesatwwwatkinscomrecipes)Eachrecipeservesoneunlessotherwiseindicated
bull Chocolate-Peanut Whip Using a spatula blend together 1 tablespoonunsweetenedcocoapowder1tablespoonsmoothpeanutbutterand
1 packet sweetener Whip 2 tablespoons of heavy cream into soft peaks andgentlyfoldintothepeanutbuttermixAlsodeliciouswithalmondbutter
bullldquoBluerdquoCheeseMashfrac14cupblueberrieswith1packetsweetenerMixwith
2tablespoonscreamcheeseand1tablespoonheavycream
bullRaspberryParfaitBeatfrac12cupheavycreamuntil softpeaks formAdd4ouncesmascarponeand2packetssweetenerBeatjustuntilsmoothUsingfrac12cupraspberrieslayerwiththedairymixturein2parfaitglassesServes2
bull Nutty Rhubarb Parfait Make the Rhubarb Compote on page 102 Coolbeforelayeringwiththewhippedcream-mascarponemixtureaboveTopwithchoppednutsServes2
bullStrawberry-RhubarbCompoteFollowtherecipeforRhubarbCompoteonpage 102 but add frac12 cup sliced strawberries and cook briefly with therhubarbServes2
bullCantaloupe-OrangeSmoothieInablendermix1scoopunsweetenedwheyprotein powder frac12 cup unsweetened soy milk 1 packet sweetener 1 cupcracked icefrac14 cup cantaloupe balls andfrac14 teaspoon orange extract Pulseuntilthemixtureistheconsistencyofsofticecream
bullLime-CoconutMousseUsinganelectricmixerbeattogether2ouncessoftcreamcheeseand4packetssweeteneruntilsmoothSlowlyaddfrac14cuplimejuice beating until creamy Beat in 1 teaspoon coconut extract and 1 cupheavy cream until fluffy Place in four bowls sprinkle with unsweetenedcoconutflakesandrefrigerateuntilservingServes4
PHYSICALACTIVITYYOURPARTNERINACHIEVINGHEALTHANDGOODLOOKS
Now that yoursquore out of Induction are feeling energized and have shed somepounds consider adding physical activity to your shape-up and healthimprovementprogramifyouhavenrsquotalreadydonesoIfyoursquorenotaccustomed
tobeingphysicallyactivebuildslowlyTherersquosnoneedforexpensivegymorclubmemberships lessonsmachinesweightsorworkoutgearAllyoureallyneedareagoodpairofwalkingshoesorayogamat some looseclothes andperhapssomeemptygallonmilkbottlesyoucanfillwithwatertouseasweightsand a resistance bandwhichmight set you back a few dollars If you have astationarybikeorothermachinesittingunusedinthebasementorgaragedustitoff and climb aboard If yoursquore embarking on a walking program itrsquos worthinvestinginapedometerNoitrsquosnotessentialbutitsureisempoweringtotallyyourweeklymilesinyourjournalNotsurehowtofitactivityintoyouralreadybusyscheduleTrydevotinghalf
anhourofthetimeyouusuallyspendwatchingtelevisionorsurfingtheWebtophysicalactivityOrmultitaskbywatching thenewswhiledoing leg liftsGetuphalfanhourearliertodoyogaorstretchesWalkupanddownthestairsfor10minutesbeforebreakfastTakeawalkonyourlunchbreakIfyoulivenearyourjobwalkorbiketoworkratherthantakethecarorbusOrwalkyourkidstoschoolratherthandrivingthemifyoulivecloseby(Withchildhoodobesityontheriseyoucouldbedoingthemafavor)TherehastobeahalfhourinthedaythatyoucandevotetoexerciseifyouputyourmindtoitIfweekdaysaretrulyimpossiblescheduletimeontheweekendswhenyoucanmakeitafamilyactivityOnceyoubegintofeelitsmyriadgoodeffectsaswithyournewwayofeatingphysicalactivitywilllikelybecomeahabit
TIMETOMOVETOPRE-MAINTENANCE
OurusualrecommendationisthatyouproceedtoPhase3whenyoursquoreabout10poundsfromyourgoalweightTodecidewhenandifitrsquostimeforyoutomovetoPhase3askyourselfthefollowingquestionsHaveyoubeenlosingsteadilyandarenow10poundsfromyourgoalweightIf so itrsquos time to segue into your newpermanentway of eatingwhich is thepurposeofPre-Maintenance
Doyouhavemorethan10poundstogobutarecontinuingtoloseweightataCLLof50-pluswithoutcravingsandnagginghungerbutarechampingatthebitformorefoodchoicesYou can try going directly to Pre-Maintenance but return toOWL quickly ifweightlossceasesandanyprevioussymptomsreturn
Doyoustillhavemorethan10poundstoloseandhellip
bullYourweightlossisstalled
bullCertainfoodsstilltriggercravings
bullYoursquoreeatinginappropriatefoodsonoccasion
bullYourbloodsugarandinsulinlevelsarenotyetnormalized
InsuchacaseyoursquorebetteroffstayinginOWLforthetimebeing
Alternativelydoesthisdescribeyoursituation
bullYouwereabletoloseweightinInductionbutcanrsquotseemtobudgeinOWL
bull The greater choice of foods is creating problems with cravings andunreasonablehunger
bullYoumayhaveevenregainedsomelostpoundsinOWL
Ifsoyoumaybesomeonewhoisparticularlysensitivetocarbohydratesandhastokeephishercarb intake low indefinitely Ifyourweight losshas stalled formore than four weeks and yoursquore experiencing symptoms that are making itdifficult to staywithOWL this is not the time to considermoving to anotherphaseYoursquoveprobably reachedyourAtkinsCarbohydrateEquilibrium(ACE)mdashorexceeded itmdashsooner thanyouexpected Just tobeclearyourCLL is thedaily carb intake level that lets you keep losingweight and yourACE is the
levelthatletsyouholdyourweightstableForsomepeoplethesetwonumberscanbeprettylowandclosetogether30and45gramsforexampleSayyoursquovereachedadailyintakeof40gramsofNetCarbsIfyoursquorestilllosingweightbutare experiencing hunger this level may be destabilizing indicators that yoursquodrecentlybroughtundercontrolWhenyoubumpupagainstyourACEbeforereachingyourgoalitmeansthat
themetabolicbullyisbackandneedstobedispatchedHerersquoshowDropback5gramsforoneor twoweeksIfyoufeelnobetterandarestillnot losingdropbackanother5gramsAbetterCLLforyoumaybe35oreven30gramsorlessLookatyour foodsaswell If forexampleyoursquoverecentlyaddedberriesandsuspectthattheymaybetheculpriteatthemacoupleoftimesaweekinsteadofeverydayAddnonewfoodgroupsuntilyoufeelbetterOnceyoustabilizeyoucancontinuetotrytoaddnewOWLfoodsaslongasbothyourweightlossandyouroverall feelingsofwell-being remainWhenyoursquore10pounds fromyourgoalweightmovetoPre-MaintenanceHowever ifyoursquoreconsumingsomewherebetween25and50gramsofNet
Carbs cannot increase your CLL and are 10 pounds from your goal weighttherersquosnopoint intryingtointroducefoodshigheronthecarbladderInsteadstayinOWLuntilyoureachyourgoalweightmaintainitforamonthandthenfollow the lower-carb approach to LifetimeMaintenance designed for peoplewho are more sensitive to carbs You may need to back down on carbs andincreaseyourfatintakeDonrsquotfeelbadifyoufindthatyourCLLisquitelowInsteadbegrateful thatAtkinsallowsyou to find the individualized level thatwillallowyourbodytocorrectorstabilizetheunderlyingconditionandkeepthebullyatbayWersquollconcludethischapterwithabriefrecapofOWL
bullBeginOWLat25gramsofNetCarbsperday
bullIncreaseyourintakeinincrementsof5gramsatthepacethatiscomfortablefor you listening carefully to your bodyrsquos signals aswell as charting yourweightlossprogress
bull Reintroduce carbohydrate foods in the following order nuts and seedsberriesanda fewother low-carb fruits additionaldairyproductsvegetable
juicesandlegumesunderstandingthatnoteveryonecanreintroduceallthesefoods
bullContinue to consume the recommended amounts of protein and plenty ofnaturalfatsandtocountyourcarbs
bullContinue todrinkabouteightglassesofwaterandotheracceptable fluidsandtomaintainyoursodiumintakewithsufficientbrothsaltorsoysauceaslongasyouareconsuming50gramsorlessofNetCarbsperday
bullUsecertainlow-carbproductsinmoderationifyoucanhandlethem
bull Continue to take your daily multivitaminmultimineral and omega-3supplements
bullContinueorbegintobeactiveorexerciseifyoucandosocomfortably
bull Understand that weight loss moves erratically and you may experienceplateaus
Even if yoursquore notmoving on to Pre-Maintenance yet or at all domake apointofreadingthenextchapterMeanwhilereadaboutJessieHummelrsquosreturntohealthandvigorthankstolosingweightonAtkins
SUCCESSSTORY8BACKINSHAPE
WhenhecouldnrsquotsqueezeintoanoldsuitJessieHummelrealizeditwastimetodosomethingabouthisweightThreeyearslaterbothhisexcessweightandhisbadhabitsarehistory
VITALSTATISTICS
CurrentphaseLifetimeMaintenance
DailyNetCarbintake60ndash70grams
Age65
Height6feet
Beforeweight228pounds
Currentweight194pounds
Weightlost34pounds
HadyoualwayshadproblemswithyourweightNoUntil I reachedmy 60s I had never dieted a day inmy life Butwhen Iturned 60mymetabolism changed and I retainedweight The hardest part ofbeingheavywas looking in themirrorbut thedefiningmoment camewhen Iwantedtowearmyblacksuittofuneralservicesforoneofmybrothers-in-lawandfoundthatIcouldnrsquotsqueezeintoitAttheservicesomepeoplewhohadnrsquotseenme in years commented tomywife ldquoJessie looks the same except hersquosfatterrdquo
WhatmadeyoudecideonAtkinsWhenIwasyoungerIknewaboutAtkinsbutitwasmywifewhosuggestedItry itbecausesheknowshowmuchIenjoymyeveningcocktailEven thoughyou can add alcohol in Ongoing Weight Loss I didnrsquot have a drink until I
reachedmygoalweightAndIhavenrsquothadanysugarorbreadsinceIrsquovebeenontheAtkinsDiet
DidyouhaveanyhealthissuesthatwerefactorsSeveralyearsbackcarryingaroundtheextrapoundsmyleftkneewentchroniconmewithpainanddiscomfortMyldquosawbonesrdquosaidldquoWelcometoarthritisrdquowhichIcould tracebacktomyyouthWellonceIhadlost theweightwhichtookaboutfourmonthsmykneesnolongerhurtMydoctorwasfinewithmydoingAtkinsbuthedidwanttocheckmycholesteroleverysixmonthsandmyreadingshavebeenfineNowhetestsitjustonceayear
WhatwasthemostdifficultthingforyouThiswillsoundstrangebutitwashardformetoeatthreetimesadayIneverusedtoeatbreakfastorevenlunchunlessIhadabusinessmeetingIjustwasnrsquothungrybut I knew itwas important to eat regularlyEvennow Iusually justhaveanAtkinsbarforlunch
HowaboutexerciseAfterlosingweightIstartedadailyaerobicfitnessprogramthatworksabout80percent ofmybodyNow that Irsquom retiredmypassion is swimmingwhich isexcellentexerciseIhavetoswimeverydayFortunatelyweliveinFloridaandhaveaheatedpoolbutgettinginandoutofitinthewinterisstillachallengeIrsquominasgoodshapeaswhenIwasinthemilitaryyearsago
WhatinspiredyoutostickwiththeprogramIrsquomaself-motivatorbutwhileIwaslosingpoundsweighingmyselfonceeveryweekhelped I also changedmyhabits so that things I did foryears like late-nightsnackingarenolongerapartofmylifeNowthatIrsquomatmygoalweightwearingtrouserswitha36-inchwaistdownfrom42isadailyreminderofwhatIrsquoveachievedEventhoughmywifeisaterrificcookandfromtimetotimeshetemptsmewithcertaindishesIjustsayno
HaveyouhadanytroublemaintainingyourweightNoBaseduponmyweeklyweighinIadjustmycarbintakewithina10-gramrangesothatIneverputonmorethanacoupleofpoundswhichIthentakeoff
immediately
WhatadvicecanyouofferotherpeopleGiveawayyouroldclothesthatnolongerfitEstablishnewhabitsFindaformofexerciseyoulovetodoanddoit
Chapter9INTOTHEHOMESTRETCHPRE-MAINTENANCE
ThelastfewpoundsandinchesareoftenthemoststubborntoletgoparticularlyifyoutrytoadvanceyourcarbintaketooquicklyThisphasecouldtakeaslongas threemonths or evenmore but thatrsquos fineNow is the time to think like atortoisenotlikeahare
For those of you who began Atkins in Induction or Ongoing Weight Loss(OWL)theendisinsight(Ofcourseyouknowthatldquotheendrdquoisreallyonlythebeginningofyournewlifestyle)IfyourgoalwastoslimdownitrsquoswithinyourgraspIfyouweredeterminedtoloweryourbloodpressureandyourbloodsugarand insulin levels or improve your cholesterol and triglyceride levels yourindicators should show marked improvement Just for fun flip back throughsome of the entries in your diet journal to remind yourself of how far yoursquovecomeinthelastseveralmonths(orweeksifyourobjectivesweresmall)Yourachievementsaretheresultofkeepingyoureyeonthebigpicturefeedingyourbodyinawaythatminimizes temptationandnot lettingminorsetbacksderailyouLetrsquosputoneissuetorestManypeopledonrsquotunderstandwhyAtkinsismade
upoffourphasesinsteadofthreeOnceyoureachyourgoalyoursquoredonerightWrongDifficultaslosingweightis itpalesincomparisontothechallengeofmaintainingyourhealthynewweightAlmostanyonecanstickwithanydietforweeksmdashorevenmonthsButpermanentlychangingyourwayofeatingismuchmore difficult Thatrsquos why Phase 3 Pre-Maintenance and Phase 4 LifetimeMaintenance are distinct In Phase 3 yoursquoll attain your goalweight and thenmake sure that you can stay right there for amonth (Some people remain inOngoingWeightLossorOWLuntiltheyreachtheirgoalweightasdiscussedinthelastchapter)ThisdressrehearsalpreparesyoufortherealshowtherestofyourlifeinLifetimeMaintenanceRegardPre-MaintenanceasthebeginningofyourtransitiontoapermanentandsustainablewayofeatingWhethertheCarbohydrateLevelforLosing(CLL)thatyoufoundinOWLis
30or80gramsofNetCarbsyoursquoveobviouslyhituponamixofnutrientsthatworksforyouatleastforweightlossGiveyourselfaroundofapplauseasyoubegin to whittle away those last few pounds and inches and normalize yourhealthindicatorsCheckoutthePhase3mealplansinpartIIItogetanideaofhowyoursquorelikelytobeeatinginPhase3 inwhichmanyofyouwillhavetheopportunity to test the waters with the remaining carbohydrate food groupsThese include fruits other than berries starchy vegetables and whole grainsWhich is not to say that youhave to eat these foodsor even that youcan eatthemYoursquoll explore your tolerances for foods higher on the carb ladder as you
increase your overall carb intake (generally in 10-gram increments) until youreach andmaintain your goalweight for amonthAlthough this seems like arelativelysmallgoalparticularlyifyoursquovealreadytrimmedasubstantialamountofextraweightthelastfewpoundsandinchesareoftenthemoststubborntoletgoparticularly if you try to advanceyour carb intake tooquicklyThisphasecouldtakeaslongasthreemonthsorevenmorebutthatrsquosfineNowisthetimetothinklikeatortoisenotlikeahareButfirsttimeforarealitycheck
AreyouimpatienttoreachyourgoalOfcourseyouareItrsquosnaturaltowanttocrossthefinalhurdleswhenthefinishlineisinsightButitrsquosimportanttounderstandthatachievingyourgoalweightis only one battle in the war that yoursquoll be waging for permanent weightmanagementInadditiontosayinggood-byetothosefinal10poundsofexcessfat you want to identify your overall tolerance for carbohydrates as well aswhichfoodsyoucanandcannothandleInthisphaseyoursquollfine-tunethosetwoconceptsHardasitmaybeatthiscrucialtimekeepyourfocusontheprocesswhichwillnaturally lead toyourdesired results Ifyourush toshed those lastpeskypoundsyoumayneverlearnwhatyouneedtoknowtokeepthemoffforgood
AreyouchampingatthebittogetbacktoyouroldwayofeatingIf yoursquore feeling deprived and looking forward to revisiting all your old foodfriendsassoonaspossibleyoursquorecruisingforabruisingUnlessyoursquoreblessedwith superhumanpowers of self-control or themetabolismof a superheromdashinwhichcasewedoubtyoursquodbereadingthisbookmdashitrsquossimplyunrealistictothinkyou can drop weight andor get your blood sugar blood pressure and lipidsundercontrolandthenreturntoyouroldwayofeatingwithoutrepercussionsIn
factnomatterhowyouloseweightabandoningyournewwayofeatingonceyoureachyourgoalalmostinevitablyleadstoweightregainIfyoureturntoahigh-carbdietmdashusually ladenwithheavilyprocessed foodsmdashyoursquoll also likelyexperience the attendant health problems wersquove already mentioned and willdiscuss indetail inpart IVIn thischapterwersquollhelpyoudefineareasonableway toeatona regularbasis Ifyouplan tocelebrate reachingyourgoalwithpasta French fries and jelly doughnuts why are you wasting your timeslimmingdownonAtkinsYoursquollsimplybehoppingbackontothedietseesawThoseofyouwhopreviouslyachievedyourgoalweightonAtkinsonlytogainbacktheweighthavelearnedthislessonthehardwayAgainPre-Maintenancetrainsyouforalifetimewayofeating
HaveyouachievedgoodresultstodatebutonlywithconsiderableeffortYoumayhavelostpoundsonlytogainsomeofthembackIfyoursquovefollowedtheprogramtotheletterandfoundthatcertainfoodsreawakenedcravingsyoumay havemoved beyond yourCarbohydrate Level for Losing (CLL)Or youmay have progressed too quickly As you now know both can reawaken thesleepingmetabolicbullyFrustratingastheseexperienceshavesurelybeenthesilverliningisthattheyrsquovegivenyouvaluableinformationonwhatyoucanandcannot eat Knowledge is power Even if you donrsquot like everything yoursquovelearned your hard-earned education about your bodyrsquos response tocarbohydrateswillallowyoutoworkwithinitscomfortrangemdashandputyounotthatboxofcookiesorsliceofpizzaincontrol
WasyourexperienceinOWLanexerciseinfrustrationYoumayhavefoundthatreintroducingcertainfoodsstalledyourweightloss
or actuallymade you regain a few pounds Perhaps you became reacquaintedwith some of the old familiar demons cravings out-of-control appetite andmidafternoon fatigue Maybe you felt that yoursquod jumped back on that bloodsugar roller coaster Like it or not it may be that your body is particularlysensitivetocarbohydratesandyoursquollhavetocontinuetokeepyourintakelowtoavoid regainingweight and experiencingother harmfulmetabolic effectsYoumayneed tohealyourmetabolismbycontinuingata relatively low-carb levelfor the foreseeable future As yoursquoll learn in the next chapter wersquove tailoredLifetimeMaintenance toprovideaversion thatallowsyou tosafelykeepyourcarbintakeatnomorethan50gramsofNetCarbs
BEGINNINGINPRE-MAINTENANCE
Ifyoursquorestartingoutwith10 to20pounds to loseorarepresentlyhappywithyourweightandarechangingyourdietforhealthreasonsyoumaystartinthisphaseat40gramsofNetCarbsadayincreasingby10-gramweeklyincrementsuntil you approach your Atkins Carbohydrate Equilibrium (ACE) discussedbelowIfweightisnotyourissueyoursquollknowthatyoursquoveexceededyourACEwhenyoudevelopcravingsorunreasonablehungeryourenergyleveldropsoryour health indicators stop improving or revert to previous levels Read theprecedingchaptersonInductionandOngoingWeightLoss(OWL)andfollowthe guidelines described above If you have more weight to lose but areunwillingtolimityourfoodchoicesandwillingtotradeoffwithaslowerpaceof weight loss you can also start in this phase Understand however thatmoving through the four phases maximizes fat burning even if you spendrelativelylittletimeintheearlieronesIfyouseeno(orunsatisfactory)resultsonPre-MaintenanceaftertwoweeksyoushouldprobablystartoverinOWLat30gramsofNetCarbsVegans or vegetarians with modest weight loss goals or those who simply
wanttofeelbetterandmoreenergeticmayalsostartAtkinsinPre-MaintenanceasdiscussedbelowWHATTOEXPECTINPRE-MAINTENANCEAsyouincreaseyourcarbintakeandhomeinonyourgoalweightyoumay
loseanaverageofaslittleasahalfpoundaweekwhichisperfectlynaturalAllthewhileyoursquollbelearningtheeatinghabitsthatwillguideyoufortherestofyour lifeAs inOWL yoursquoll experiment as you figure outwhat you can andcanrsquoteatThisprocessoftestingyourlimitsoreventemporarilybackingoffmdashusingyourweightchangeastheimperfectindicatoryounowknowitismdashisallpartofthelearningcurveTherersquosagoodlikelihoodthatatsomepointyoursquollfindyourselfonaplateau
IfyouexperiencedoneormoreoftheinexplicablecessationsofweightlossinOWL yoursquoll know what to do If you havenrsquot plateaued before go back toldquoHitting a Plateaurdquo on page 128 and carefully reread that section Dealingpatientlywithandlearningfromaplateauisessentialtoyourcontinuedsuccess(If you seem to be getting nowhere despite following these suggestions itrsquoslikelythatyoursquovehappeneduponyourACEprematurelyandneedtodropback10to20gramsofNetCarbstocontinuelosing)Afterallyourultimatesuccessin Lifetime Maintenance is achieving a permanent plateaumdashaka your goalweight Youmay get discouraged and be tempted to revert toOWL (or even
Induction) to banish those last pesky pounds ASAP Donrsquot do it Pre-Maintenanceiswhereyoulearnhowtoeatintherealworldoffamilydinnersbusiness lunches holidaygatherings vacations andmyriadother occasions inwhichfoodplaysamajorrole
THEBASICSOFPRE-MAINTENANCE
Now thatyoursquore inPhase3yoursquoll still followprettymuch the samedrillyouhaveuntilnowtostayinafat-burningmodeYoumustknowitbyheartbynowcountyourcarbsandbesure that12to15gramsofyour totaldailyNetCarbintakeismadeupoffoundationvegetablesTheyrsquollcontinuetobetheplatformupon which you build as you add back new carbohydrate foods Also keepeating the recommended amounts of protein and sufficient natural fats to feelsatisfied at the end of eachmealContinue to drink plenty ofwater and otheracceptablebeveragesconsumeenoughsaltbrothorsoysauce(unlessyoutakediuretics)ifyourNetCarbintakeis50gramsorlessandtakeyoursupplementsSowhatrsquosdifferentYoursquollslowlyincreaseyourdailyNetCarbintakein10-
gram increments as long as weight loss continues and follow the Pre-MaintenancemealplansinpartIIIIneffectyoursquoreswappingthepaceofyourweight loss for a slightlyhigherCLLBut if this bringsyourweight loss to agrindinghaltoryougainbackapoundorso that remains longer thanaweeksimply drop back 10 grams Stay there for a couple of weeks and if slightweightlossresumestryincreasingyourcarbintakeby5gramstoseeifyougetthesamereactionyoudidwitha10-gramincreaseYoumaywindupremainingatthesameCLLthatyouwereatinOWLevenasyoureintroducesomeoftheacceptable foods for thisphaseOnceyouexceed50gramsofNetCarbsyouneednotcontinue toconsumesaltybrothsoysauceorahalf teaspoonofsalteachday
ACCEPTABLEFOODSFORPRE-MAINTENANCE
In addition to the foods you can eat in Induction and OWL the followingfoodsareacceptableinPre-MaintenancemdashifyourmetabolismcantoleratethemYoucanalsoaddsmallportionsofwholemilk(4ouncescontainalmost6gramsof Net Carbs) or buttermilk but not skim nonfat or low-fat types If yoursquorelactose-intolerantyoucanhavelactose-freedairyproductsorbuttermilk(alsoin4-ounceportions)Eatnothingthatisnrsquotonthesethreelistsunlessyouknowthecarbcountandtheingredients(includingaddedsugars)Followthecarbladder
(page 120) startingwith legumes unless yoursquove already reintroduced them inOWLmdashasvegetariansandvegansalmostcertainlyhave
LEGUMES
ThoughlegumesarerelativelyhighincarbstheyalsocontainlotsoffiberandcontributeproteintomealsIntroducethemonebyoneandinsmallportionsIfyouloveabowloflentilsouponachillydayasidedishofsteamededamameorasnackofhummusthisstepwillmakeyouahappycamperIfbeansarenotyourthingsimplyskipthisgroupofcarbohydratefoods(Foralistoflegumeswithcarbcountsseepage125)
OTHERFRUITS
Assuming you didnrsquot have trouble reintroducingmoderate portions of berriescherries and melon in OWL you can now experiment with other fruits AsyoursquollseebelowcarbcountsvarysignificantlyRememberthatallfruitishighinsugarandshouldbetreatedasagarnishStartbyintroducingportionsofnomorethanahalfcupofsuchrelativelylow-carbfreshfruitsasplumspeachesapples tangerinesandkiwisOnesmall ripebananaon theotherhandpacksabout 21 grams of Net Carbs and its close relative the plantain even moreAvoid canned fruit Even fruit packed in juice concentrate or ldquoliterdquo syrup isswimminginaddedsugarContinuetostayawayfromfruitjuiceotherthanlemonandlimejuiceAcup
ofunsweetenedapple juice forexample racksup29gramsofNetCarbsandorange juice (even freshly squeezed) isaclose runner-upWithout the fiber toslow its absorption fruit juice hits your metabolism like a sledgehammerLikewise drying fruit including apricots raisins prunes and apple slicesconcentrates the sugars elevating their carb count But as you can see in thistable there are lots of fruit choices that come in at less than10gramsofNetCarbsperportionThefollowingcarbcountsareforfreshfruitFruit servingsize GramsofNetCarbsApple frac12medium 87Apricot 3medium 92Banana 1small 212Carambola(Starfruit) frac12cupsliced 28Cherimoya frac12cup 243
Figsfresh 1smallfruit 64Grapesgreen frac12cup 137GrapespurpleConcord frac12cup 74Grapesred frac12cup 134Grapefruitred frac12fruit 79Grapefruitwhite frac12fruit 86Guava frac12cup 53Kiwi 1fruit 87Kumquat frac14fruits 75Loquat 10fruits 142Lychee frac12cup 145Mango frac12cup 125Orange 1mediumfruit 129Orangesections frac12cup 84Nectarine 1mediumfruit 138Papaya frac12smallfruit 61Passionfruit frac14cup 77Peach 1smallfruit 72PearBartlett 1mediumfruit 211PearBosc 1smallfruit 177Persimmon frac12fruit 126Pineapple frac12cup 87Plantain frac12cup 210Plum 1smallfruit 33Pomegranate frac14fruit 64Quince 1fruit 123Tangerine 1fruit 62Watermelon frac12cupballs 51
STARCHYVEGETABLES
Vegetables suchaswinter squash sweetpotatoes and rootvegetables suchascarrots beets and parsnips have their virtues All root vegetables are rich inmineralsandbrightlycoloredonesarefullofantioxidantsBut theflipside isthat these same vegetables are significantly higher in carbs than foundationvegetables are Yoursquoll want to keep your portions of these starchy vegetablessmallunlessyouhaveaveryhightoleranceforcarbsEvenwithinthisgroupingcarb counts vary greatly Carrots and beets for example come inwell belowcornonthecobandpotatoesAndasingleservingofcassavaexceedsthetotalcarbintakeforadayinInductionwithtaroacloserunner-upVegetable ServingSize GramsofNetGarbsBeets frac12cup 68Burdock frac12cup 121Calabaza(spanishpumpkin)mashed frac12cup 59Carrot 1medium 56Cassava(yuca)mashed frac12cup 251Corn frac12cup 126Cornonthecob 1ear 172Jerusalemartichoke frac12cup 119Parsnipscooked frac12cup 105Potatobaked frac12potato 105Rutabaga frac12cup 59squashacornbaked frac12cup 78squashacornsteamed frac12cup 76squashbutternutbaked frac12cup 79sweetpotatobaked frac12potato 121Taro frac12cup 195Yautia(arracache)sliced frac12cup 299Yamsliced frac12cup 161AllvegetablesaremeasuredaftercookingexceptforJerusalemartichoke
WHOLEGRAINS
This is usually the last food group to reintroduce (if at all) and with good
reasonOunceforouncegrainsaregenerallythehighestincarbcontentofanywholefoodYoursquollnotethatwerefertothiscategoryaswholegrainsnotsimplygrainsOatsbuckwheatbrownriceandotherwholegrainsaregoodsourcesoffiberBvitaminsvitaminEandmineralssuchaszincandmagnesiumButtheyandproductsmadewiththemmdashwholegrainbreadforonemdashcomewithahigh-carb price tagEven for peoplewith a relatively highACE these foods couldbait the metabolic bully Introduce them with care and if tolerated consumetheminmoderationWholeGrain ServingSize GramsofNetCarbsBarleyhulled frac12cup 130Barleypearled frac12cup 190Bulgurwheat frac12cup 128Cornmeal 2tablespoons 106Couscouswholewheat frac12cup 171Crackedwheat frac12cup 150Hominy frac12cup 97Kasha(buckwheatgroats) frac12cup 140Millet frac12cup 195Oatbran 2tablespoons 60
Oatmealrolled 13cup 190
Oatmealsteelcut frac14cup 190Quinoa frac14cup 270Ricebrown frac12cup 205Ricewild frac12cup 160Wheatberries frac12cup 140Withtheseexceptionsallmeasurementsareforcookedgrains
PROCEEDWITHCAUTION
Refinedgrainsandprocessedfoodsmadewith themareaverydifferentstoryTheir high carb count is accompanied by scant nutritional value Asmuch aspossiblecontinuetostayawayfromrefinedgrainssuchaswhiteflourandbreadandcrackersmade from themRefinedgrains includingwhite ricehavebeen
stripped of their valuable bran and germ (the seed embryo which is rich inantioxidantsfattyacidsandothermicronutrients)YoursquollnotethatthelistofAcceptableFoodsforPre-Maintenancedoesnrsquotlist
processed foods such as bread pasta pita breads tortillas crackers breakfastcerealsandthelikeascarbcountsvarysignificantlyfromonemanufacturertoanotherWhileyoushouldcontinue tocheck theNutritionalFactspanelonallprocessed products foods that incorporate grains particularly qualify asminefieldsInadditiontoavoidingfoodswithtransfatsandaddedsugarwatchoutforwhiteorldquoenrichedrdquoflourBakedgoodsmadewithwholewheatorotherwholegrainsmdashlookfor100percentwholegrainmdashtendtobehigherinfiberandthuslowerincarbsaswellashigherinmicronutrientsIfwhiteflouristhefirstitemontheingredientslistfollowedbywholegrainflourforgetaboutit
SMALLCHANGESBIGIMPACT
Evenifyoursquoreabletoincorporatemostorallcarbfoodsintoyourdietherearesometipstoavoidsparkingweightregainandthereturnofsymptomsindicatingsensitivitytocarbs
bull Insteadofriceorpastaasabaseforsaucescurriesandotherdishesuseshredded lettuce or cabbage mung bean sprouts grated raw zucchini ordaikon radish spaghetti squash or shirataki noodles (made from soybeansandanonstarchyyam)
bullEatcarrotsrawinsteadofcookedwhichpushesupthecarbcount
bullCertainfruitsarelowerincarbsbeforetheyrsquorefullyripeAfewslicesofagreen pearmake a tart addition to a tossed saladwithout adding toomanycarbsGratedgreenpapayamakesagreatslawdressedwithunsweetenedricevinegarandsesameoil
bullWrapsandwichfixingsinnorithesheetseaweedusedforsushiinsteadofwrapsortortillasAvocadoandeithersalmonorslicedchickenareanaturalcomboasaretunasaladandshreddedlettuce
bullRegardhalfabakedpotatoasaportionSlicethepotatolengthwisebeforebakingandwhen itrsquosdonemash thepulpwithbluecheesepestoorherbbutter
bull Somewhole grain flat breads are high in fiber and relatively low inNetCarbsmakingthemagoodchoiceforopen-facedsandwichesScandinavianbrancrispsareevenlowerincarbs
bullMakeyourownmuesliorgranolawithrolledoatschoppednutsandseedsandgroundflaxseedServeahalfcupportionwithplainwholemilkyogurtsomeberriesorhalfachopped-upappleandsomesweetenerifyouwish
bullSprinklesmallportionsofbarleybulgurbuckwheatwheatberriesorwildriceontosaladsorsoupsforatexturetreatwithoutmuchcarbimpact
WHATDOESPRE-MAINTENANCELOOKLIKE
Asbeforeyoursquolladdtheacceptablenewfoodsgraduallyonegroupatatimeaslong as you can handle them and one food at a timewithin each group Itrsquosimportant to continue to record in your journal howyou respond to each newfoodbecauseyoursquorenowenteringterritoryfulloffoodsthatmayhavetriggeredcravingsandpossiblybingesinthepastSoletrsquoslookatthreescenariosofhowyourfirstseveralweeksofPre-Maintenancemightgo
SCENARIO1
SaythatyoursquoveleftOWLwithaCLLof50
bullWeek1 Youmoveup to60gramsofNetCarbs aday samplinga fewdifferent kinds of legumes over the week during which you lose anotherpound
bull Week 2 You move to 70 grams of Net Carbs and reintroduce smallportions of new fruits You lose no weight and struggle with cravings formorefruit
bullWeek3Youdropbackdownto60gramsofNetCarbsandcontinuewithsmallportionsoffruitbeingsuretohavethemwithcreamyogurtorcheeseThecravingsdiminishandyoulosehalfapoundovertheweek
bull Week 4 You remain at 60 grams of Net Carbs and reintroduce smallportionsofcarrotssweetpotatoesandgreenpeasonalternatedaysYouloseanotherpoundbyweekrsquosend
bullWeek5Youmoveto70gramsofNetCarbsandcautiouslyintroducetinyportionsofwholegrainseveryotherday sheddingahalfpoundbyweekrsquosend
bullWeek6Youmoveto80gramsofNetCarbsandcontinuetocarefullytrydifferent fruits legumes starchyvegetables andoccasionallywholegrainsBytheendoftheweekyoursquovelostanotherhalfpound
SCENARIO2
AgainassumeyouhadaCLLof50uponleavingOWL
bullWeek1Youmoveupto60gramsofNetCarbsadayYoucouldnrsquotcareless if you ever eat another legume again but you sample a few differentkindsoffruitovertheweekYourweightisunchangedatweekrsquosend
bullWeek2You remain at 60gramsofNetCarbs and findyourself cravingmore fruit so youmake sure to always combine it with cheese cream oryogurtandyoumanagetoloseahalfpound
bull Week 3 You move to 65 grams of Net Carbs and reintroduce smallportions of carrots sweet potatoes and sweet peas on alternate days Byweekrsquosendyoursquoveregainedapound
bull Week 4 You drop back to 55 grams of Net Carbs and continue tocautiously consume both fruit and some starchy vegetables Although youdonrsquotregainweightyoudonrsquotloseanyeither
bullWeek5Youmoveup to60gramsofNetCarbsbutbackoff thestarchyvegetables By the end of the week yoursquove lost half a pound and wonderwhetheryoursquoregettingprettyclosetoyourACE
bull Week 6 You continue at this carb level and hold off on the starchyvegetableslosinghalfapoundthatweek
SCENARIO3
NowletrsquosassumethatyouleftOWLwithaCLLof35
bullWeek 1 Youmove to 45 grams ofNetCarbs adding small portions oflegumes Although your weight remains stable by the end of the weekyoursquovehadsomeravenousepisodesandfeelbloated
bull Week 2 You drop back to 35 grams of Net Carbs and back off thelegumesYourweightlossresumesandthebloatingandcravingsdisappear
bullWeek3Yoursquorefeelinggoodandslowlylosingweightsoyoudecidenottopushyourluckandremainat35gramsofNetCarbsforanotherweek
bullWeek4Youmoveupto40gramsofNetCarbsandtryreintroducingsmalllegumeportionsYoucontinuetofeelgoodandloseanotherhalfpound
bullWeek5Youmoveupto45gramsofNetCarbsandaddsmallamountsoffruitwhichproducecravingsandstallweightloss
bullWeek6Understandingthatfeelinggoodandincontrolismoreimportantthan trying to push things you back down to 40 grams of Net Carbsexperimentingwithnewfoodsinsmallportionsuntilyoursquoveachievedyourgoalweight
Asyoucanseethereisatremendousvariationinhowindividualsrespondtoincreases in carb intake and to different foods Your own scenario willundoubtedlydifferAlsorememberthatyourweightcanvarybyafewpoundsfromday today independentof increments incarb intakeanddifferent foodsThatrsquos why itrsquos important to continue to use the weight-averaging methoddescribedonpage77
YOURCARBTOLERANCE
LikeitornotyoumayfindthattherearesomefoodsyousimplycannothandleormusteatverycarefullyinordertonotregainweightandstimulatecravingsLikewise ifelevatedbloodsugarormetabolicsyndromehasbeenan issueforyouitrsquoslikelythatyoursquollneedtobeverycarefulaboutintroducinghigher-carbfoods(Formoreonmetabolicsyndromeseechapter13)Knowingyourlimitswill enable you to have a realistic approach to meal planning once yoursquore inLifetime Maintenance Anxious as you may be to reach your goal weightachievingitinawaythatrsquosclosetothewaythatyoursquollbeeatingtosustainthatnewweightmakesitmorelikelyyoursquollsucceedlongtermOnce yoursquove achieved your goal weight but before you move to Lifetime
MaintenanceyoursquollhavetofindyourAtkinsCarbohydrateEquilibrium(ACE)IncontrasttoyourCLLwhichrelatestoweightlossyourACEisthenumberofgrams of Net Carbs you can eat each day while neither losing nor gainingweightManypeoplewindupwithanACEof65to100gramsofNetCarbsbutsome people have a considerably lower ACE and a very few people an evenhigheroneItrsquos important to understand that looking merely at weight loss can
oversimplify the issue of carb tolerance Your energy level ability toconcentrate tendency to retain fluid and of course the old signals ofunreasonable hunger and carb cravingsmust also be considered For exampleevenifyoursquorelosingweightataCLLofsay50gramsofNetCarbsadayyoumightstillbereawakeningfoodcravingsorbloodsugarswingsorexperiencinglowenergywhichcouldmakemaintainingthatlevelofcarbintakeproblematiclongtermWhyarewebringingthisupBecausesomepeopleforavarietyofreasonsfindthattheydobestat25to50gramsofNetCarbsineithertheweightloss or weight maintenance phases Your objective is not to push your carbintaketotheabsolutelimitbuttoadvancetothepointwhereyoursquorecomfortableanddonrsquotstimulatethereturnofanyoftheoldsymptomsthatoriginallygotyouintotroubleBottomlinefindingyourACEisnotjustamatterofgettingtotherightweightifyoursquorepushingyourACEtoohighitisprobablynotsustainableWhatrsquos unique about the low-carbway of eating compared to other diets is
thatadheringfirsttoyourCLLandlateryourACEresultsinprofoundchangesinyourmetabolismenablingyoutobettercontrolyour intakeofcaloriesTheflipsideisthatifyouexceedyourACEyoursquoreforcingyourbodytoburnmoreglucosewhile inhibiting fatbreakdownandutilizationThismakes itharder tocontrol appetite and feel satiated with the result that yoursquoll almost certainlyregainlostpoundsYoursquolllosetheAtkinsEdgeandthemetabolicbullywillrearitsuglyheadagainblockingfatburning
CUSTOMIZINGPRE-MAINTENANCE
Wegenerallyrecommendthatyouintroducecarbohydratefoodsinthesequenceshown by the carb ladder in both OWL and Pre-Maintenance But if yoursquorecontinuing to lose weight at a reasonably regular pace and the foods yoursquovereintroducedrecentlyhavenrsquotsparkeduncontrollablehungerorothersymptomsyoumay be able to change the order If yoursquod rather have a small serving ofbrownricewithyourchickencurrythansinkyourteethintoacrispapplethatrsquosyour choice But be alert to the dangers The desire for a certain food
particularlyonehigherincarbsmaybeasignthatyoursquollhavetroublehandlingitinmoderationAsalwayscountcarbstomakesureyoursquorenotexceedingyourrevisedCLLandwatchforthosefamiliarwarningsignals
GETTING(THEFAT)UPTHERE
Fromeverythingwersquove toldyou so far yoursquod think that itrsquos the carbs inyourdiet that stopweight loss at your goal Thatrsquos partially true because carbs doexert a strong control over your metabolismmdashthe bully thing But when youmove from losing weight to maintaining weight you need to increase yourconsumptionof healthy natural fats slightly tomeet yourmaintenance energyneedsNoyoudonrsquotneedtomeasureorcountyourintakeoffattyfoodsWithyourappetiteasyourguideyoujustneedtoletithappenWersquolltellyouhowinthenextchapterAllyouneedtoknowfornowisthatasyouapproachyourgoalweightyoumaybecomeawareofsomethingthathuntingpeopleshaveknownaboutforcenturiesldquofathungerrdquoItrsquosadifferentandsubtlerfeelingthanhavingthebottomdropoutonyouafterasugar rushBut ifyoufindyourselfstaringintothefridgeandeyeingthebuttercheeseorsaladdressingyoursquoveprobablybeen skimping on fat Learning to recognize and respond appropriately to fathungerisanimportantskillforsuccessinLifetimeMaintenance
THERIGHTWEIGHTFORYOU
When you began your journey on Atkins we advised you to establish yourgoalsincludingatargetweightUndoubtedlyyoursquovekeptthisnumberandtheimageofyourselfatthatsizeinyourmindrsquoseyeYoumaybezeroinginonthatfigure(pundefinitelyintended)atthisverymomentButsettingagoalweightismoreofanartthanscienceFollowingtheAtkinsDietseemstoallowpeopletofind theirnaturalhealthyweightwhichmightbehigheror lower than theoneyoursquodoriginallyenvisionedItrsquos not uncommon at this point for people to find themselves shy of their
initialgoalSowhatdoyoudoifyouworkyourwaythroughPre-Maintenanceand reach a point where yoursquore able to stabilize your weight but itrsquos slightlyhigher than the number you were targeting If itrsquos merely a matter of a fewpoundsandyoursquorepleasedwithhowyoulookandfeelthisistherightweightfor you After all wouldnrsquot you rather be at a weight that you can maintainrelatively easily instead of waging an ongoing struggle to be three or fourpoundsthinner
ButwhatifitrsquosmorethanafewpoundsIfyouhavenrsquotalreadyjumpedontotheactivitywagononeoptionistofinallyclimbaboardDokeepinmindthatnot everyone is genetically programmed to lose a lot ofweight by exercisingNonetheless even if you donrsquot shed a fewmore pounds youmay be able toshapeyourbodywithweight-bearingexerciseTheotheroptionistobepatienthone your maintenance skills and give your mind and body a break for sixmonthsorsoIfyoufindthatyoursquoreundulystressingyourselfbytryingtolose50pounds inonefellswoopsometimesitrsquosbetter to losesay30poundsandthenmovetoLifetimeMaintenancetostabilizeyourweightbypracticingyournewhabitsAfteratleastsixmonthsmdashyourbodyislikelytoresistfurtherweightlossbeforethatrestperiodmdashyoucanreturntoOWLtolosesomeormuchoftheremainingexcesspoundsbefore returning toPre-Maintenance to shed the last10WhatabouttheoppositescenarioYoursquovelostthe25poundsyousetasyour
goalbutnowrealizethatyoucouldprobablypareoffanother5Juststayatthesamelevelofcarbintakeyoursquorepresentlyatandtherestofthepoundsshoulddropoffslowly
PRE-MAINTENANCEFORSPECIALGROUPS
Whole grains usually loom large for vegetarians and vegans and starchyvegetables are often important components of their meals However theyrsquoreamongtheveryfoodsthatmayhavegottenyouintroubleinthepastFollowthegeneral guidelines for reintroduction and think of these foods as well aslegumesassidedishesratherthanthemainstaysofamealYoumayfindthatover timeyoucan tolerate largerportionsas longasyousteerclearof refinedgrainsandmostprocessedfoodsBothvegetariansandvegansshouldaddbackstarchyvegetablesfollowedbywholegrainsbeforehigher-carbfruits(otherthantheberriesandmelonacceptableinOWL)Likewise legumes starchy vegetables grains and tropical fruits are key
componentsofallHispaniccuisinesAgainitisthisverycombinationoffoods(often in the context of the American junk-food culture) thatrsquos likely led toweightgainandothermetabolicdangersignalsIfyoursquoreabletoreintroduceallthesefoodswerecommendthefollowingwaystominimizeweightregainandelevatedbloodsugarandinsulinlevels
bull Continue to season protein dishes with traditional seasonings but avoid
carb-ladensauces
bullContinuetofocusonfoundationvegetablessuchasgarlicsweetandchilipeppers chayote jicama nopales tomatillos pumpkin cauliflower andwhiteturnipsmdashalongwiththatdelicioussourceoffatavocado
bullReintroducesuchstarchyvegetablesandtubersascalabazayuca(cassavarootormanioc)potatoestaroarracacheyams(ntildeame)andyautiainsmallamountsandonebyoneHavethemrarelyandbeonthealertforsignalsthatyoucannottoleratethecarbloadGramforgramtheyrsquoreamongthehighest-carbohydratefoods
bullUsebrownriceinsteadofwhitericeandkeepservingsizessmallDothesamewithcorn(maize)
bullUselegumesthatarerelativelylowincarbssuchasblacksoybeanspintobeansandredkidneybeans
bullTreatallfruitsbutparticularlybananasplantainscherimoyaandmangosasgarnishesratherthanmajorcomponentsofameal
bull Continue to eat low-carb or corn (maize) tortillas in moderation (Aconventional 6-inch corn tortilla contains about 11 grams of Net Carbscompared to 3 or 4 grams for a low-carb one a low-carb 6-inch ldquoflourrdquotortillaiscomparableincarbcountincontrasttotheroughly15gramsofNetCarbsinaconventionalflourtortilla)
Your long-term objective is to honor your culinary heritagewithout fallingbackintothesameeatingpatternsthatgotyouintotroubleinthefirstplaceThisjugglingactwillinevitablyinvolvesomecompromises
WOULDNrsquoTYOURATHER
Paradoxicallythecloseryougettoyourweightgoalsometimestheharderitisto stick to your resolve This slowdown can leave you vulnerable to instantgratification ldquoIrsquom not losing much anyway so why not have that chocolatecupcakerdquoyou say toyourselfFor amoment thatmomentarypleasure seemsmoreimportantthanhowyoursquolllookinthatnewbathingsuitorexpensivesuitAssumingthatyoursquorecontinuingtoeatenoughfatproteinandfibertoremainsatiatedoftentheabilitytostaythecourseisamatterofhavingalistofreasonstoremindyourselfwhyitrsquosworthresistingtemptationThesemayresideinyourhead on an index card in your diet journal or even on your PDAHere aresome ideas that should stimulate you to come up with your own list Say toyourselfIloveto
bullBeabletoseemyfeetwhenIlookdown
bullSlideeasilyintomypantsinsteadofwagingatug-of-war
bullGetadmiringlooks
bullHaveasociallife
bullFeelpleasantlyfullbutnotstuffedafterameal
bullFeelateaseinthebuff
bullFeelsexuallydesirable
bullWearclothesthatshowoffratherthanhidemybody
bullNolongerhavetoavoidmirrors
bullFeelfullofenergy
bullParticipateinactivitieswithmyfamily
bullKnowmysizenolongerembarrassesmyspouseorchildren
bullFeelhealthyandcomfortablewithmyself
bullKnowthatIrsquomincontrolofmydestiny
READYTOMOVEONTOLIFETIMEMAINTENANCE
Of all the phases the whether-to-move-on question is easiest in Pre-MaintenanceItrsquosasimpleblack-and-whiteissueHaveyoureachedyourgoalweightandmaintaineditforamonthIfsoitrsquostimetomoveontotherestofyourlifeinLifetimeMaintenance
HaveyounotyetreachedyourgoalweightHaveyounotmaintaineditforamonthHavesomenewlyreintroducedfoodstriggeredcravingsthataremakingithardforyoutostayincontrolandprovokedothersymptomsIf theanswer to anyof theabovequestions isyesyoursquore clearlynot ready tomoveon(Theexceptionisthedecisiontotakeavacationfromweightlossand
go to Lifetime Maintenance resuming weight loss after at least six monthsdescribed above)Review this chapter andproceed slowlyYo-yodieting canmakeyouresistanttoweightlossYoumayneedtoreduceyourACEtoloseandthenmaintainyourgoalweightHaveyoureachedyourgoalweightandyourACEissomewherebetween25and50Didyouhavetype2diabetesordidyouhaveanysignsofmetabolicsyndromebeforeyoubeganAtkinsIf many of the foods considered acceptable for Pre-Maintenance give youtroubleandoryourACE is close to thenumberofgramsofNetCarbs (50orless) that you were consuming in OWL you should consider the lower-carbversionoftheLifetimeMaintenanceprogramdescribedinthenextchapterThisisparticularlythecaseifyoustillhavemetabolicsyndrome(seechapter13)ortype2diabetes(seechapter14)InthenextchapterwersquolllookathowLifetimeMaintenancemdashwhichyoucan
customizetoyourindividualcircumstancesmdashwillenableyoutomakeyournewweight permanent as you continue to retain your health and vitalityBut firstreadhowJenniferKingsleyfinallyadoptedAtkinsasherlifestyleafterusingittwiceasaquickiediet
SUCCESSSTORY9THETHIRDTIMErsquoSACHARM
After two experiences with Atkins and the loss of more than 100 poundsJenniferKingsleygainedmuchof itbackduringpregnancyOncesheldquogot itrdquothatAtkinsismorethanaweightlossdietshewasabletofinallysaygood-byetofoodsthatmadeherheavydepressedandsubjecttoailmentsVITALSTATISTICS
CurrentphaseLifetime
MaintenanceDailyNetCarbintake120gramsAge39Height5feet4inchesBeforeweight230poundsCurrentweight117poundsWeightlost113pounds
HasyourweightalwaysbeenanissueGrowingupIwasdefinitelyheavierthanmostoftheothergirlsInhighschool
IwasdealingwithbackacheskneepainfromaninjurynearlydebilitatingPMSsymptomsdepressionetcAt19Iwas toldIhadhighcholesterol Ibegantoslowly gain weight after my first son was born Eventually I just stoppedweighingmyselfIestimatethatIwasatleast230pounds
WhatmotivatedyoutotryAtkinsShopping for clothes was the most painful experience I finally broke downcryinginthemiddleofadepartmentstoreafterweeksoflookingforadresstowear to a special event After that I constantly made excuses not to acceptinvitationsThen inDecemberof2002 I learned thatmyboyfriendwas tobebestman in awedding in February I knew just the dress inmy closet that IwantedtowearProblemwasitwasseveralsizestoosmallSoIstartedAtkinsmdashandsixweekslaterIworethatdresstothewedding
WhydidnrsquotyoustaywithAtkinsAt the reception I ate whatever I wanted That night I felt really sick and Irealized that over the last fewmonths on Atkins I hadnrsquot felt the old achespains andbloated stomachAnd Iwasnrsquot depressedBut itwas really hard tostartAtkinsagainIdidnrsquothavetheweddingtokeepmemotivatedandIcouldstillfit intomyoldclothesAtfirst thatisWhentheykeptgettingtighterandtighter I realized I didnrsquotwant to be backwhere Iwas beforemdashcrying in themiddleofadepartmentstore
WhatgotyoubackontrackAcoworkerwaspreparingforherweddingandIwantedtogetbacktoasize12again sowestartedAtkins together inJulyof2003ByJuneof the followingyearIreachedwhatIthoughtwasmygoalThenIwonderedldquoMaybeIcouldgetintoasize10againrdquoWhenIreachedasize8IwentoutandboughtanewwardrobeBut it turnedout that IwasonaplateauSuddenly Iwaswearingasize6and thena4and finallya2 Iweighed120poundsandhappily stayedthereuntilJulyof2006
WhathappenedthenI realized I was pregnant My weight gain was mostly normal at first But Iwasnrsquot sure how to maintain my low-carb way of eating while pregnantmdashoreven if I could My doctor told me to get plenty of whole grains So I did
AlmostimmediatelyIwantedeverysimplecarbohydrateIcouldgetmyhandsonMyexhaustionreturnedalongwithachesandpainAtonepointmydoctoreven testedme for gestational diabetes because ofmy excessiveweight gainAfter my son was born I breast-fed him People told me nursing helps shedpoundsbutIwasgainingapoundortwoeachweekuntilIwasbackupto170poundsIgainedabitmorebeforeIfoundtheAtkinsWebsiteandbackedintoLifetimeMaintenancewhichgotmedownto151poundsOncemysonweanedhimselfinMarchof2008IdecidedtoreturntoInduction
WhatwasdifferentthistimeIspentseveralmonthsreacquaintingmyselfwiththedietontheAtkinsWeb
site andmessage board I began to understand therewas a lotmore toAtkinsthandietingIrealizedthattheonlytimeItrulyfeltgoodinmylifewaswhileIwas on Atkins There was obviously a nutritional reason for many of thosehealth problems This time I focused on my nutritional needsmdashnot just myweight lossBySeptemberof that year I had lost the ldquobabyrdquoweight andwasbackintomyprepregnancyclothes
WhatdidyoulearnaboutyourselfintheprocessOn Atkins my depression is gone My chronic fatigue yearly urinary tractinfectionsbackandkneepainandbloatingareallgone tooAndcholesterolOnedoctorcalledmybloodworkldquostellarrdquoIalsorealizedthatIgetillwhenIeatglutenIhavetwocousinswithceliacdiseaseandonceIresearcheditIrealizedthat whether or not I actually have celiac disease myself gluten is a majorproblemformeNowIavoidwheataltogetherbutIcaneatsomeotherwholegrainslikeoatsandteff
WhatrsquosyourfitnessroutineIdoyogaregularlybuthavenrsquotbeenabletogotothegymasmuchasIwouldlikeHavingathree-year-oldaroundisactuallyquiteabitofexercise
WhatadvicecanyouofferotherpeopleVisittheAtkinsCommunitymessageboardThesupportIrsquovereceivedhasbeenincredibleandIhopetoreturnthefavorbysupportingothersIknowthatthisisstillajourneyformeIcontinuetolearnandgrowThereisnofinishline
Chapter10KEEPINGITOFFLIFETIMEMAINTENANCELong-term success with weight maintenance has both practical andpsychological components Fortunately yoursquove already learned and practicedmanyoftheskillsnecessaryforthismomentoustask
YoursquovedoneitYoursquovereachedthegoalforwhichyoursquovestrivenlongandhardand proved that you have the persistence to realize your dreamsYoursquore nowofficially out of the weight loss phases of Atkins and into Phase 4 LifetimeMaintenanceakatherestofyourlifeTheveryfactthatyoursquovefoundyourACEand reachedyourgoalweight is proof thatwhat yoursquovebeendoingworks foryouKeepitupmdashwithcertainmodificationsmdashandyoushouldbeabletoextendthat success If you startedAtkins to resolve such health issues as high bloodsugaror insulin levelshypertensionorunfavorable lipid levels inaddition tomaintaining your new weight yoursquoll obviously want to maintain yourimprovementsinthesemarkersaswellRegardlessofyourhealthwhenyoubeganAtkinsnowisthetimetorevisit
yourhealthcareprovider(Ifyourweightlossjourneyhaslastedmorethansixmonths you may have already done so) Yoursquoll almost surely receive goodnewsObviouslyyoudonrsquotneedyourphysician to tellyou thatyoursquove lost30pounds (orwhatever) but yoursquoll likely discover that yoursquove also scored somesignificantimprovementsinyourhealthindicatorsThatnewsshouldrelieveanylingeringconcernsyoumayhaveaboutthehealthfulnessoffollowingalow-carblifestyleAsyouwellknowmakingthesechangespermanentisatleastaschallenging
as achieving them Success with weight maintenance has both practical andpsychological components and wersquoll help you deal with both FortunatelywhetherornotyourealizeityoursquovealreadylearnedandpracticedmanyoftheskillsnecessaryforthismomentoustaskThinkaboutit
bullYoursquovedevelopedawholesetofnewhabitsbull Yoursquove experienced the empowerment that comes with controlling whatyouputintoyourmouth
bullYouknowhowmanycarbsyoucanconsumewithoutregainingweightbullYoucandistinguishbetweenemptycarbsandnutrient-densecarbsbullYouunderstandwhyeatingsufficientfatiskeytoappetitecontrolandtheAtkinsEdgebullYoursquovelearnedhowtodistinguishbetweenhungerandhabitandbetweenfeelingsatisfiedandfeelingstuffedbull You recognize the signs that a certain food or pattern of eating triggerscravingsbullYoursquoveexperiencedtheexhilarationoffeelinggoodandfullofenergy
Before you started yourweight loss journeywe askedyouwhyyouwouldconsidernotdoingAtkinswhenitsbenefitsaresoobviousNowweaskyouasimilar question Knowing what you now know and succeeding as you havewhywouldyouevergobacktoyouroldwayofeatingmdashlettingsugarsandotherprocessedcarbsbullyyourmetabolismmdashwhichisalmostsuretoresultinweightregainandthereemergenceofhealthproblemsandself-esteemissues
PROTECTYOURWEIGHTLOSSBUTMAINTAINYOURWEIGHT
EarlyinthisbookwetalkedaboutthetwodefinitionsofthewordldquodietrdquoNowthat yoursquove lost that extra padding itrsquos time to focus on the wordrsquos primarydefinitionawayoflivingBecauseyourweightlossdiethassmoothlymorphedintoyourpermanent lifestyle thereshouldnrsquotbeanybigsurprisesThelessonsthatyoursquovelearnedaboutwhichfoodstoeatinwhichamountsremainvalidnowthatyourgoalistoholdsteadyYouwant to arrive at a placewhere yoursquoremindful of yourweight but not
obsessedwith itWeighandmeasureyourselfonceaweekAsyouknow thescalemayldquolierdquothankstonaturalday-to-dayweightfluctuationswithinafour-poundrangebutthemeasuringtapetendstobelessvariable(Forareviewofweightaveragingseepage77)Ifyourmeasurementsconsistentlyincreaseandyour clothes feel and look tight itrsquos time to actAs long as yoursquovegainednomorethan5poundssimplydropdown10to20gramsofNetCarbsbelowyourACEandtheextrapoundsshouldretreatButitrsquosnotjustamatterofweightItrsquosequallyimportanttostayalertforcravingsunreasonablehungerlackofenergyand other familiar indicators that you may be veering away from your fat-burningsafetyzoneandlosingtheAtkinsEdgeAllthesemaysignalthatyoursquoreconsumingtoomanycarbsorthatyoursquoresensitivetotheeffectsofoneormore
recentlyaddedfoodsAsyouadjustyourintakeaccordinglywitheverypassingweekyoursquollgetabetterideaofyourlimitsNowthatyoursquorenolongertryingtotrimpoundsandinchesyouclearlyneed
moreenergyfromfoodsourcessinceyoursquorenolongerrelyingonyourbodyfatforsomeofyourfuelMostpeoplefindthat theirappetite increasesslightlyastheyapproachtheirbodyrsquoshealthynaturalweightevenastheystaywithintheirACEItrsquosimportanttounderstandthattheextrafueltokeepyourweightstableshouldcomeprimarilyfromdietaryfatsothatyouremaininafat-burningmodeIfyoufindthatyourweightisdroppingbelowthedesiredlevelorexperiencefathungeryoursquollneedtoallowalittlemorefatintoyourdiet
FATREMAINSYOURFRIEND
Whenyouwerelosingsayanaverageof1poundaweekeachdayyouwereburningabout500Caloriesofyourbodyfat forenergyAsyou transition intoLifetimeMaintenance your body doesnrsquot really carewhere your favorite fuelcomesfromhourbyhourinsidemdashyourstoresofbodyfatmdashoroutsidemdashdietaryfat Say that yoursquore consuming75 gramsofNetCarbs per day (300Calories)and15ouncesofprotein(roughly400Calories)togethertheyadduptojust700Calories If yoursquore a five-foot four-inch-tallwoman andyour body is burning1800Caloriesadaytheother1100CalorieshavetocomefromfatWhynotsimplyincreaseyourproteinintakeinsteadBecauseasyoulearnedinchapter5 the amount of protein yoursquove been eating all along is close to optimal andmore isnrsquot better As for adding more carbs once yoursquove found your AtkinsCarbohydrateEquilibrium(ACE) itrsquos likely toremainyourupper limit for theforeseeablefutureIfyouignorethisadviceandcontinuetoaddcarbsbeyondyourACEyoursquoll
soon be revisited by the same old demons of hunger and carb cravingsOverconsumingcarbsonlyinvitesthatmetabolicbullybackintoyourlifeYourmetabolismisalreadyadaptedtoefficientlymovingfatintoyourcellsandusingit for energy rather than storing it for later use providing a sustained andpredictable fuel supply Perhaps yoursquove noticed that once yoursquove adapted to alow-carbdietandcomplyingwithyourACEyoucanbeanhourortwolateforamealandnotfeeldesperateHowsoTheansweristhatevenwhenyoursquoreatyour goalweight you still have a couple ofmonthsrsquoworth of energy reservetucked away as body fat Thismeans that yourmuscles your liver and yourheart are getting a continuous uninterrupted flow of energy directly from fatEvenyourbrainwhichrequiresmorethan500Caloriesperdaygetsmuchof
itsenergyfromfatIfyoursquovebanished30poundsofbodyfatsinceyoustartedInduction your body has burned off an awesome 100000Caloriesmore thanyouateAnd therersquosnoreasonyourmetabolismcanrsquotcontinue thatsameburnrateforfatmdashkeepingtheAtkinsEdgemdashasyoumaintainyournewweightHowcanyouaddfatcalories inapalatablewayFollowthemealplansfor
Pre-MaintenanceaddingsmallportionsofsaladdressingssaucesandspreadsMany cultures have used sauces gravies and meat drippings this way formillenniaFormore ideas see thesidebarldquoDelectableChoicesrdquoandcheckouttherecipesforsaucesinpartIII)TherersquosnoneedtocountfatgramsorcaloriesJustletyourtasteandappetitedictatewithoutlettingfatphobiagetinyourwayItmaytakeawhiletolearntotrustyourinstinctsFathasaninherentabilitytosatisfy your appetite and to keep you feeling satisfied longer than the sameamountofcarbohydrateYoursquollprobablygetachuckleoutofthefactthatyouwhooncehadaweightproblemnowhavetobecarefulnottogotoofarintheoppositedirectionDELECTABLECHOICESAddsomeofthefollowinghealthyfatstothoseyoursquovebeeneatingthroughoutyourweightlossjourneytomaintainyourgoalweightwithoutfathungerorcarbcravingsEachportionprovides100orsoCaloriesofhealthyfatThedifferencein energy intake betweenOWL and LifetimeMaintenance formost people issomewherebetween300and500CaloriessomakingthisdietarytransitionisassimpleasaddingthreetofiveoftheseportionstoyourexistingdailyintakeSeetherecipesinpartIIIformoredeliciouschoices
bull1tablespoonoilfordressingsaladsbull1tablespoonbutterorherbbutteroilmixbull1ouncecreambull2ouncescheesebull10largeripeoliveswithateaspoonofoliveoilbullfrac12Haasavocadobull1ouncealmondswalnutspecansormacadamiasbull1tablespoonmayonnaise(madewithcanolahigh-oleicsaffloweroroliveoil)bull2tablespoonspestobull2tablespoonsnutbutter
Herersquos onemore issuenot toworry aboutYoumaybe concerned that youcanrsquot digest all this fatWith the possible exception of someonewho has hadgallbladdersurgerythisisnotlikelytobeaproblemWhyHaveyouevereatenapintoficecreamatonetimeHonestlynowthelastthingonyourmindback
thenwasworryingthatyourdigestivesystemcouldnrsquothandle75gramsoffatinless than an hour right Given that experience why would you worry aboutwhetheritcanhandle50to60gramsoffataspartofawholefoodsmeal
CUSTOMIZINGLIFETIMEMAINTENANCE
ThroughoutthisbookyoursquovelearnedhowtheversatilityofAtkinsallowsyoutotailor the diet to your particular needs and preferences Yoursquove alreadymademanychoicesasyouworkedtowardyourgoalweightLikewisetherersquosnoone-size-fits-allmaintenanceprogramThesinglemostimportantdecisionthatyoursquollconfront is this What do I need to do to keep off the weight Irsquove lost andmaintainmyhealthlongtermFromexperiencewersquovelearnedthatyoumustdosomething different than you did in the past becausemaintenance doesnrsquot justhappenYou already know about the tremendous variation among individualACEs
whichenablessomepeopletoconsumeconsiderablymorecarbseachdaythanotherswithoutregainingweightorseeingthereturnofcravingslowenergyandother symptoms Others find that they just feel better with a lower intake ofcarbs Justaswersquoveadvisedyou to increaseyouroverallcarb intakemdashand thevarietyofcarb foodsmdashslowly in theweight lossphaseswewantyou to thinkcarefully about your carb intake in Lifetime Maintenance Rather than pushyourselftoalevelthatmakesmaintenancehardtosustainyoumaybehappierandmoresuccessfulatalowerlevelInfactyoumayevenfindyoursquollprefertoback down 5 or 10 grams from the ACE you achieved in Pre-MaintenanceRemember thegoalhere is tobanishtheweightyoursquovelostforgoodnotwinsomecontestforhavingthehighestACEontheblock
HEALTHANDYOURACE
Ifyouhaveaconditionsuchashypertensiondiabetesahightriglyceridelevelor low HDL cholesterol level all of which indicate a risk of developingcardiovasculardiseaseyoumayfindthattheyrsquorebettercontrolledifyouremainat a lower level of carb intake than the ACE determined by your ability tomaintainyourweightRestassuredtherersquosnoriskinstayingbetween25and50grams of Net Carbs This is particularly worth considering if you previouslyneeded medication to control any of these conditions Ask yourself twointerlockingquestions
bullDoIfeelsaferandbetteronthemedication(s)
bullOrdoIfeelsaferandbetteronadietthatgivesmeequalorbettercontrolofthisconditionwithlessmedicationornoneatall
Forsomepeoplestayingatorlessthan50gramsperdayofNetCarbsgivesthem a better long-term response to these conditions If ongoing health issuesrequire medication or yoursquove experienced weight regain despite your besteffortsyoumayalsowanttoreduceyourACEIneffectyourchoiceoffoodscanwork likeyourmedicine (Dependinguponhowsevere the condition youmay still be able to cut back on or eliminate yourmedication at a somewhatlower level of carb intake)Your best approach toLifetimeMaintenance is tounderstandallofyouroptionsandkeepthemopenasyoumoveforwardIfyouhave to work hard to maintain your weight at a higher ACE you may laterdecidethatitrsquostoostressfultodosoOryoumayfindthatsomeofyourhealthindicatorshaveworsenedAt thatpointyoumightchoose toreduceyourcarbintaketoimproveyourlifeAlternativelyifyoursquovebeenabletomaintainyourweight forsome timeandoryourbloodpressurebloodsugarblood lipidsorother metabolic indicators remain in the low-risk range you may considergradually increasingyourcarb intakeYourACEisnevercarved instoneandyoucanraiseorloweritasexperiencedictates
TWOSUSTAINABLEPATHS
IfyoursquovedonewellwithAtkinssofaryoursquollvery likelycontinuetodosobyfollowing one of two LifetimeMaintenance options one at 50 grams of NetCarbsorlessandtheotherabove50gramsIneithercasewiththeexceptionofomega-3s (such as fish oil or flaxseed oil) itrsquos best to continue to stay awayfromhigh-polyunsaturated-fatvegetableoils suchas corn soybean sunflowercottonseed and peanut oils Instead focus on olive canola and high-oleicsaffloweroilsAlsofeelfreetocontinuetoeatsaturatedfatsEachoptionmeetsall of your energy and essential nutrient needs and can be tailored to yourindividualmetabolismItrsquoslikelythatyoualreadyhaveaprettygoodideawhichpath is the one for you based upon your metabolism your ACE and yourexperiencesinOWLandPre-Maintenance
LIFETIMEMAINTENANCEWITHANACEOF50ORLESS
The simplest description of this approach is OngoingWeight Loss with a bitmorevarietyandsomeadditionalfatHerersquoshowtodoit
bullRemainattheACEyouidentifiedinPre-MaintenancebullContinuetoeatthesamehealthywholefoodsyoursquovecometorelyonmdashAbout4to6ouncesofproteinfoodsateachmealmdashEnoughhealthyfatsto
keepyousatisfiedmdashTherightbalanceoffatsmdashAtleast12to15gramsofNetCarbsfromfoundationvegetablesbullContinuetoconsume2servingsofbroth(notlowsodium)2tablespoonsofsoysauceorhalfateaspoonofsalteachdayunlessyoursquoretakingadiureticmedicationoryourdoctorhasadvisedyoutorestrictsaltbull In addition toAcceptable Induction andOWL foods continue to eat anyAcceptable Pre-Maintenance foods yoursquove been able to reintroduce If youfind it hard to eat moderate portions of any food new or otherwise or itcausescravingsstayawayfromitbullIfyoustillhaveindicatorsofmetabolicsyndromeortype2diabetesdespiteyourweight loss donrsquot keep increasing your carb intake Instead if yoursquorenotsatiated tryincreasingyourfat intakeasdescribedabove(FormoreonhowAtkinsaddressesthesehealthconditionsseepartIV)bullFollowthemealplansforOWLattheappropriatenumberofgramsofNetCarbsbutaddmorehealthynaturalfatsasyourappetitedictatesbullContinueyourmultivitaminmultimineralandomega-3supplements
LIFETIMEMAINTENANCEWITHANACEABOVE50
This path can be best described as your lastmonth ofPre-Maintenance againwith a bit more fat The main difference from the lower-carb path describedabove is that you can select from a broader range of carbohydratecontainingfoodsWithgreatervarietyhowevercomesagreaterriskoftemptationsoyoumayneedtoexerciseextravigilancetoconformtoyourACEHerersquoshowtodoit
bullRemainattheACEyouidentifiedinPre-MaintenancebullContinuetoeatthesamehealthywholefoodsyoursquovecometorelyonmdashAbout4to6ouncesofproteinfoodsateachmealmdashEnoughhealthyfatsto
keepyousatisfiedmdashTherightbalanceoffatsmdashAtleast12to15gramsofNetCarbsfromfoundationvegetablesbull Continue to add new foods as your ACE allows as long as they donrsquotstimulate excessive hunger and cravings If they do back off and try toreintroducethematalaterdateStayawayfromanyfoodsthatprovokeoldbadhabitsbull If you drop below your desired goal weight increase your fat intake asdescribedabove
bullBrothorotherwaystointroducesaltarenolongernecessarybutyoumaycontinuetoconsumethemifyoupreferbullFollowthePre-MaintenancemealplansatyourACEbutaddmorehealthynaturalfatsasyourappetitedictatesbullContinueyourmultivitaminmultimineralandomega-3supplements
PerhapsthebestwaytothinkofthetwopathsinLifetimeMaintenanceislikeapairoffraternaltwinsTheysharemanysimilaritiesbuthavesomesignificantdifferencesassummarizedbelow
DAILYINTAKEINTWOLIFETIMEMAINTENANCEPATHS
ACE Above 50 GramsofNetGarbs
Below50GramsofNetGarbs
Foundationvegetables
Minimum 12ndash15grams
Minimum12ndash15grams
Totaldailyprotein Women 12ndash18ounces
Women12ndash18ounces
(meals plussnacks)
Men 16ndash22ounces
Men16ndash22ounces
Healthy naturalfats
As your appetitedictates
Asyourappetitedictates
Total grams ofNetCarbs
50ndash100 25ndash50
Range ofcarbohydrate
Foundationvegetables
Foundationvegetables
foodspossible Nutsandseeds Nutsandseeds Berries and other
fruitsBerries
Legumes Otherfoodspossible
starchyvegetables
Wholegrains Brothbouillonsalt Optional 2 servings (unlessyouarehypertensive
orondiureticmedication)
IfyourACEallows
NEWTASTESNEWHABITS
NowthatyoursquoveslimmeddownandshapedupyoumayhavefoundthatotherthingsarechanginginyourlifeaswellPerhapsyoursociallifehasimprovedThedownsideofcourseisthatsocialsituationscantestyourresolveAslongasyoudonrsquotexceedyourACEyoushouldhavetheAtkinsEdgeinyourcornerbutyoualsoneed to learn strategies for copingwith situations that cropup atwork when dining out or traveling and more To a large extent yourcarbohydrate thresholdakayourACEwill influencehowyoursquolladdress theseldquoreal-worldrdquo issues and situations but donrsquot underestimate the importance ofyourmind-setWhetheryourACEis30or100asyoudevelopnewhabitstheyrsquollultimately
become second nature Yoursquoll probably notice that you will increasinglygravitatetohealthyfoodsandfinditeasiertostayawayfromproblematiconesAgainweadviseyouasmuchaspossible toavoid tablesugarhigh-fructosecorn syrup other forms of sugar and foods made with them including fruitjuiceenergydrinksandcommercialsmoothiesOnceyougetoutofthesugarhabityoursquoll likely find thatsuchfoods lose theirholdoveryouandmay tasteoverly sweet And now that you know that such foods wreak havoc on yourbodyrsquos ability to burn fat sabotaging your efforts atweight control you havegoodreasontosteerclearofthemThesamegoesforfoodsmadewithwhiteflourorotherrefinedgrainsWhite
bread pasta potatoes grits and other starchy foods may now not taste aswonderfulasyourememberedthemInfactmuchoftheflavorandsatisfactionyou associatedwith such foods comes from the herbs spices and fats servedwith themmdashnot the food itself You can savor olive oil butter cream sourcreamParmesancheeseandamyriadoftastycondimentsonsaladsvegetablesmeat fish and a variety of other foods without the downside of metabolicinterferenceDoes this mean you can never again enjoy another piece of Grandmarsquos
pumpkinpieorabowlofpastaorastackofpancakeswithmaplesyrupOneshouldneversayldquoneverrdquoWeknowaswellasyoudothatitrsquosdarnhardtoliveonthisplanetandnotbetemptedtooccasionallyeatsuchfoodsIfyourweighthasstabilizedandyouarenrsquotexperiencingcravingsyoumightallowyourselfanoccasionalexceptiontoyourlow-carbdietJustrememberthatsuchemptycarbstakeyououtoffat-burningmodeOntheotherhandtherersquosathinlinebetween
theldquojustonetasterdquomentalityandcarbcreepIfyoursquoreregularlyhavingaforkfulofproblemfoodshereanda spoonful thereyoucouldbeheading for troubleItrsquosnotthatyoucanrsquotrecoverfromthetemporarymetabolicshiftawayfromfatburning given a few days of firm resolve but you should understand whathappenswhenyoudoFormanypeopleitrsquostheequivalentofplayingwithfireYoursquovespentalotoftimeandeffortbuildingyourldquometabolichouserdquomdashitwouldbeashametoburnitdownGOOD-BYETOOLDHABITSEvenasyousettle intoyournewlifestyle itrsquosall toocommontofindyourselfcaughtupshortasyoufindithardtobreakhabitsyoursquovehadforyearsperhapseven decadesWhether itrsquos having a doughnutwith coffee at break time or ajumbo container of popcorn at the multiplex or eating comfort foods whenyoursquorelonelyordepressedtheseroutinescanexertapowerfulinfluenceonyouHow can you change habits that may seem relatively innocuous in and ofthemselvesbutcumulativelycanjeopardizeall thenewhabitsyoursquovecarefullydevelopedoverthelastseveralmonthsHerersquosafour-stepwaytocometogripswiththesituation
1 Identify the habits that are threatening your commitment to weightmaintenanceandgoodhealthListtheminyourdietjournal2ChecktoseeifyoursquoveeatenenoughoftherightfoodsinthetwelvehoursbeforeyouweretemptedtoreverttoyouroldbehaviorHabitsandcravingscanbeawayyourbodysaysldquoYoursquorenotfeedingmeenoughrdquo3Lookatboththeshort-andlong-termrisksthesehabitsposeForexampleshorttermmightbereawakeningcravingsthatthreatenyourresolveandlongtermmight be increasing your susceptibility to the type 2 diabetes in yourfamilyhistory4 Come up with a replacement habit and record it in your journal Forexampleswapthedoughnutforyourfavoritelow-carbbarandmakesuretoalwayshaveasupplyatworkTakeasmallbagofsaltednutsandabottleofwatertothemovieswithyouanddonrsquotgonearthesnackbarInfactyournew habit doesnrsquot have to relate to food Any eating thatrsquos motivated byanythingotherthanhungerisaprimecandidateforradicalchangeMaybeashortwalkafterdinnerwithyourspousecanreplacedessertYoucanpracticeyoga rather thaneat chocolatewhenyoursquore feelingblueDevelopaplanofaction for each new habit If you spend too much time alone watchingtelevisionintheeveningsjoinabookcluborhealthcluborgetinvolvedincommunity activities Look at both the long-and short-term benefits thesenewhabitsofferHavingaclearvisionofhowyournewhabitcanhelpyoumaintain your healthy lifestyle feel good about yourself and increase the
prospectofalonghealthylifeisastrongmotivatorFinally donrsquot beat yourself up if you occasionally fall back into an old
habitIttakesawhiletobreakoldhabitsandmakenewones
AVOIDANCEVERSUSEXPERIENCE
WetalkedaboutemptycarbsaboveButyoucanalsoalltooeasilyexceedyourACEwithcarbohydratefoodsonthethreeAcceptableFoodslistsEvenwitharelativelyhighACEyouneedtocontinuetobemindfulofwhatyoueatYourapproach may differ from how your best friend or spouse does it For somepeoplethesolutionistoldquojustsaynordquotoanycarbsnotontheirpersonallistofsuitable foodsmdashbasically a behavior pattern of avoidance These individualshavedecidedthatitjustisnrsquotworthtryingoutfoodsthatarenrsquotintheircomfortzoneOthers adopt this strategy after experimentingwith howmuch andwhatkindsofcarbstheycanhandleThroughhard-wonexperiencetheyrsquoveidentifiedthelinetheycannotcrossForsomepeopleitrsquosadistinctlineforothersabufferzone The ldquodistinct linersrdquo behave the way a person who realizes that shehecanrsquothandlealcoholdoesexperienceleads toavoidancePeoplewhofindthatthey can be somewhat more flexible around foods with higher carb countsbehavemuch like someonewho can handle alcohol inmoderationTo a largeextent the thickness of your line is likely to depend on yourACE If yoursquovefoundyoudobestat40gramsofNetCarbsadayyouhaveathinlineandwillprobablyfinditwisetoadoptarestrictivemind-setaboutsteppingoveritButifyourACEis90youmayhavelearnedthatyourbufferzonecanbeabitwiderIfexperiencetellsyouthatyoucanhandleitknowingyoucanhaveasmall
portion of dessert at a dinner party or an occasional half bagel withoutendangeringyourhard-wongoalweightisempoweringItrsquosequallyempoweringto know that strict avoidance of anything on the other side of the ldquolinerdquo bestprotectsyoursenseofcontrolandphysicalwell-beingIneithercaseyouhavetoexplorewhereyoufitintothisspectrumbycarefullytestingyourresponsetodifferentfoodsandbackingawaywhenyoufindthatyoursquovegonetoofar
STRATEGIZINGYOURSOCIALLIFE
AdvanceplanningisalsokeytonotexceedingyourlimitsIfyoursquoregoingtobesay at aweddingorholiday celebration that couldprove tobe aminefieldofproblematicfoodsconsiderthesesurvivaltactics
bullHave a substantial snack or even ameal before the event to temper your
appetitebullLookatthevariousofferingsdecidewhatyoursquoregoingtohaveandstickwiththemIfyoudochoosetoeatahigh-carbfoodpickyourpoisonIfyouaregoingtosplurgeonpastasaladpassonthedessertbullMakeonlyonetriptothebuffettablebullEatonlyuntilyoursquoresatisfiedbutnotstuffedbullDrinkalcoholinmoderationbothbecauseyourbodyburnsitbeforecarbsandfatandsoasnottoletdownyourinhibitionsandeatinappropriatefoodsPassonanydrinksthatcontainfruitjuiceorsugarbullIfyourhostorhostesspressuresyoutohavejustonepieceofpieorcakepolitelysaythatyoursquoretoofullOrtakeasmalltastesayitisdeliciousandthenclaimthatyoursquoresofullyoucanrsquoteatanymore
What aboutwhen yoursquore on vacation or a business trip to a diningmeccaAfter all it would be a shame to go toNewOrleans San Francisco orNewYorkandnotsamplesomeofthelocaldelicaciesHerearesomeideasofhowtoenjoythecuisinewithoutoverdoingit
bullHave eggs or a low-carb shake for breakfast and a saladwith protein forlunch That should leave a bit of amargin to enjoy the local specialtymdashinmoderationofcourse(AlsoseethesidebarldquoThumbsDownThumbsUprdquo)bullExplore the rangeof local foodsThe seafood inSanFrancisco andNewOrleans is justly famous Choose a local specialty thatrsquos prepared withoutbreadingorstarchysaucesbullThemomentyougethomereturntoyourACEifyoursquovenotgainedweightbullIfyoursquoveputonacoupleofpoundsdropback10to20gramsofNetCarbsuntilyourestoreyourgoalweight
THUMBSDOWNTHUMBSUPYourlong-termsuccessinmaintainingyourhealthynewweightwilldependinlarge part on the small choices you make every day Here are just a fewalternativestofoodsthatcangetyouintotroubleThumbsDown ThumbsupTortillachips SaltednutsorseedsCrackers BrancrispbreadPotatochips SoychipsGlazedhoney-curedham RegularhamTurkeyloaf Turkeybreast
Tunasandwich TunasaladplateMeatloaf RoastbeefBreadedshrimp SauteacuteedorgrilledshrimpStuffedclams SteamedclamsCrabcakes SteamedorsauteacuteedcrabsChickennuggets GrilledchickenSmoothie AtkinsAdvantageshakeFruitjuice BerriesorotherfruitMuffin AtkinsDayBreakbarChocolatebar AtkinsEndulgebarBrownie AtkinsAdvantagebarFlavoredyogurt WholemilkyogurtwithfreshberriesAlmostanydessert Berriesandcream
THEMINDGAME
In addition to developing new habits and eating filling foods in the form ofproteinfatandfibertherersquosathirdcomponentthatcomesintoplayinordertostayinchargeofyourintakeWersquoretalkingabouttherelationshipbetweenyouremotions and food Find a time when you know you wonrsquot be disturbed andrecord in your journal your feelings about your accomplishments your newlooks and your sense ofwhatrsquos possibleWe knowwersquove said it before butplease pay special attention this time If yoursquore like many people whorsquoverecently transformed themselves you may be on an emotional high with allsorts of plans for the futureNow that youknowyou can take chargeof youreatinghabitsyourhealthandyourphysicalselfyourealizethattherearemanyotherchangesyoucanmakeaswellConsiderhowthisempoweringexperiencemayhelpyouopenotherdoors inyour lifemdashif it hasnrsquot alreadyList themaspossible goals Certainly several of our Success Stories demonstrate thatchangingonersquosappearanceormakinghealthimprovementsoftenleadstomajorlife shiftsWhat have you dreamed of doing but put aside because you didnrsquotthinkyoucouldachieveitNowisthetimetodustoffthosedreamsandgoforthemAlso record in your journal any disappointments that you may have
experiencedinthelastfewweeksItrsquosnotuncommontofeelacomplexmixof
emotionsupon reachingyourgoalweightAmongother things youno longerhavetheongoingreductioninyourweightandmeasurementstoreinforceyourmotivationAlsoitrsquosall tooeasytohaveblamedallyourproblemsinthepastonbeingoverweightandthenfeelletdownwhencertainissuesremainafterthepoundsdepartForexampleyoumayhaveassumedthatonceyousubtractedallthose pounds and inches yoursquod see your career blossom Or you may havethought that your social life would improve once you slimmed down GuesswhatYoustillhavetoworkatmakingchangesIfyouwerealwaysshybecauseofyoursizeitrsquosunrealistictoassumethatyoursquollpromptlybecomeanextrovertas you shrink After all yoursquove changed your body not had a personalitytransplantItmaytakeyousometimetoachievetheconfidencethatgoeswiththatterrific-lookingpersonyouseeinthemirrorSometimeshoweveritisnrsquotjustamatterofbecomingcomfortablewiththat
changedpersonAlltoooftenformerlyheavypeoplefindthattheyhaveahardtimelettinggooftheiroldself-imageItrsquosnotthattheydonrsquotwanttobuttheyaresousedtoseeingthemselvesasunattractiveoverweightandunworthythattheycontinuetothinkofthemselvesthatwaySomeofthiscanbedealtwithatthe conscious level For example simply taping before and after photos ofyourself to yourmirror can provide a constant reminder of howmuch yoursquovechangedforthebetterPERCEPTIONANDREALITYThepartofyourbrain thatenablesyou to touchyourfinger toyournosewithyoureyesclosedalsotellsyouforexamplehowmuchspaceyouoccupyTrythisexerciseifyoursquovelostmorethan30pounds
bullPuttwostraight-backchairsback-to-backinthemiddleoftheroombullStandbyone chair andpull it out just far enough that your eye tells youtherersquosenoughspacetopassbetweenthemwithyourhipsbarelybrushingthechairbacksbullNowstepbetweenthechairstoseehowgoodyoureyewasatjudgingyourwidth
WersquovefoundthatmostpeoplewhorsquoverecentlylostasignificantamountofweightpullthechairouttoofaroftenbyseveralinchesPeoplewhorsquovebeenthesameweightformorethantwoyearshoweverusuallynailittowithinaninchThis how-wide-am-I instinct apparently takes between six and twelvemonths toadjustaftermajorweight lossAnd this isonlyonesense-of-selfinstinctoutofmanyallofwhichtaketimetorealignafteryouloseweightInthemeantimeyouneedtoconsciouslytellyourselfldquoIrsquomdoinggreatandIrsquomproudofmyselfrdquo
LIFEGOESON
The real risk here is that if you continue to hang on to your old image ofyourself sooner or later you may revert to that reality because itrsquos familiarterritoryTheotherimagetheoneexpressedbyyournewphysiqueisstillfilledwithuncertaintyAndlifegoesonwithall itsmessinessYoumaybelookingand feelinggreat butyourkidswill still get sick talkbackbreak things andbickerwiththeirsiblingsYoursignificantotherwillnotalwaysbeamodelofunderstandingandsupportYoumayloseyour jobYourcarwonrsquotpromise toneverbreakdownYougetthepictureyoursquovemadeamajorchangeinabigpartofyour lifebut incaseyouhavenrsquotnoticed theworlddoesnrsquot revolvearoundyouItrsquosimportanttofindawaytoairsuchconcernswhetherintheAtkinsonline
communityorwithyourfriendsorfamilymembersDonrsquotletsetbacks(whetherrealorperceived)inyourpersonalandworklifedriveyoubacktoyouroldwayofeatingInourSuccessStoriesyoursquovealreadymetninepeoplelikeyouwhoconfrontedtheirweightandtheirinnerdemonsRereadsomeoftheirstoriesandyoursquollseethattheyoftenstrugglednotjustwiththeirnewweightbutwiththeirsenseofselfItmaytakesometimebeforeyoufeelcompletelycomfortablewiththenewyouthepermanentlyslimyou
TOEXERCISEORNOTTHATISTHEQUESTION
If yoursquove reachedLifetimeMaintenance yoursquove alreadymade great strides inachieving a healthy body If you havenrsquot already done so now is the time toconsider incorporating some enjoyable forms of physical activity into yourlifestyleMore often than not theyrsquoll enrich yourAtkins experience and offeradditionalhealthbenefitsStudiesindicatethatpeoplewhoarephysicallyactivehaveabetterchanceofmaintaining theirweight loss thandosedentary folks1Forsomeofyoutheroleofexerciseincontrollingyourweightmaybesmallmdashgeneticsplayamajorrolemdashbutthereareotherreasonstoconsideradoptinganexercise routine For example bone health and minimizing the risk ofosteoporosis are closely linked to activity especially resistance or weight-bearing exerciseWhether yoursquore in your twenties andwant to improve yourathletic performance or in your eighties and want to maintain normal dailyactivities resistance exercises are also themost efficientway to increase your
muscleendurancestrengthandpowerSuch sustained rhythmic exercises as swimming cycling and running are
greatwaystoimproveyourheartandcirculatoryandrespiratorysystemsTheseenduranceformsofexercisealsocomplementmanyofthemetabolicadaptationsinduced by the Atkins Diet such as increased fat burning Do you have toexercise two hours a day to keep your weight under control and maintainappetite control lack of food cravings and other benefits Absolutely notRemember if you continue to follow the programrsquos principles yoursquoll have theAtkinsEdgesoyoudonrsquotneedtooverdotheexercisetocontrolthemetabolicbully But to optimizemental and physical health andwell-beingmost of usbenefitfromregularlyfindingtimetoexercise
THINGSCHANGE
Nowthatyoursquoregettingcomfortablewithyournewlifestyleandfeelingthatthestruggle yoursquove had with your weight is finally history donrsquot forget thisimportant point The only constant in life is change Imagine one ormore ofthesesituations
bullYoujoinaswimteamandstartcompetinginmeetsbullYouleaveyourdeskjobforonethatinvolvesmorephysicallaborbullYoustartbicyclingthreemilestoandfromworkinsteadoftakingthebusbullYoumove from the suburbs to the city andwalking becomes your usualmodeoftransportation
Itrsquos possible that any of these changeswill increase your daily energy useenablingyoutoeatabitmoreeitheraswholefoodcarbohydratesorashealthynaturalfatstostayatyourgoalweightNowconsiderthesesituationsbullYousufferaskiinjuryandspendseveralmonthsinacastbullYou have a new baby in the house and find yourself stressed and sleep-deprivedbullYourdoctorprescribesantidepressantstohelpyoudealwithafamilycrisisbullAnewjobrequiresfrequenttravelinterferingwithyourfitnessregimen
ChancesarethatanyoftheabovewillreduceyourdailyenergyusemeaningyoursquollneedtoloweryourACEtomaintainyourweightNowletrsquos takea longerviewIfyoursquore40yearsoldexerciseregularlyand
havenohealth issuesyoumaybeable tocontinue tomanageyourweightbystaying at yourACE foryears to comeAswersquovediscussedbefore numerous
factorsmdashsomeinyourcontrolandothersnot(includingyourgenes)mdashinfluenceyourmetabolismwhichinturndeterminesyourACEAgingtendstoslowyourmetabolism so can certain drugs and hormonal changes As long as yoursquoreattuned to the implications of such changes you can stay in charge of yourweightbyeithereatingfewercarbsuppingyouractivitylevel(whichworksforsomepeople)orboth
TOERRISHUMAN
WeknowandyouknowthatoccasionallythereisthechancethatyoursquollslipupThe following three situations should help you handle smaller and biggerindiscretionsSmallStuffYoufindyourselfchowingdownacherryDanisharaisinbageloranotherhigh-carbfoodofdubiousvalueRecoverytacticOnceyourweighthasbeenstableforseveralmonthsitrsquoslikelythatsuchanindiscretionwonrsquotimpactyourweight although itmightmakeyou feel sluggish foradayor twoOnceyourealizewhatyoursquoredoingstopimmediatelyandgetbackontrackwiththehealthywayyoursquovebeeneatingAWeekofCarbOverindulgenceYouspendaweekinCancuacutenandsuccumbtothelureofquesadillasandmargaritasNotonlydoyougainweightyoursquorealsoplaguedwithcarbcravingsRecoverytacticSincemostoftheweightgainfroma brief episode of carb overindulgence iswater the best antidote is to reduceyourcarb intakeAssoonasyougethomedrop20dailygramsofNetCarbsbelowyourACEIftheexcesspoundswonrsquotbudgeandyoursquorestillexperiencingcravingsreturntoOWLforaweekortwountilthingsarebackundercontrolFallingofftheWagonAneventsuchasabreakupwithasignificantotheralostjob or another major disappointment sends you back to your old unhealthyeating habits Even a positive event such as beginning a relationship withsomeonewhodoesnrsquotfollowtheAtkinslifestylecantriggeralapsefromyournew eating habits After several weeks and several pounds yoursquore feelingdisgusted with yourself Your pre-Atkins symptoms have returned with avengeanceandyoucanrsquotfitintoyournewclothesRecoverytacticFirstofalldonrsquot beat yourself up Get off the guilt trip which will just lead to moredestructive eating Instead go back to OWL until your cravings are undercontrolThenmovetoPre-Maintenancetorestoreyourgoalweightandmaintainitforamonth
These three examples illustrate several points First the longer youwait to
takeactionthemoreaggressiveyourresponseneedstobeAminorslipupmayrequire no action other than to examine why it happened and plan futuredefensesAbingeorperiodduringwhichyoudepartfromyourlow-carbwayofeating demands more proactive measures Regard any such departure as alearning experience of how thin is the line between your carb threshold andoverdoing it Italsoclearlydemonstrateshowacascadingseriesofeventscanthreaten your long-term weight control program More important howeveryoursquoll realize thatyoucan reverse the tide Itrsquosas simpleas thisYouwere incontrolYou fell out of controlNow you knowwhat you have to do to takecontrolagainAt this moment while yoursquore still new to LifetimeMaintenance you may
honestlybelieveyoursquollneverbacktrackMaybeyoursquoreoneofthoseremarkablystrongpeoplewhoneverdobutifyoursquorelikemanyofusyouwilloccasionallyslip up Just remember that you have all the skills you need to execute a fastreverse and then move forward with the rest of your life full of health andvitality
TWOOUTCOMES
UndoubtedlythequestionrunningthroughyourheadisldquoWillIreallybeabletostayslimandcontrolmyeatinghabitsfortherestofmyliferdquoWithoutclaimingto be fortune-tellers we can predict whether or not yoursquoll succeed inmakingyourgoalweight yourpermanentweightThatrsquos rightWedonrsquot evenhave tomeetyouAskyourselfthesequestions
1 Are you someone who couldnrsquot wait to reach your goal weight so youcouldeatallthosefoodsyoursquovebeenmissing2Doyoubelievethatnowthatyoursquoveslimmeddownyoursquollbeabletokeeptheexcesspoundsoffbyeatingalmostanythinginmoderationandpracticingself-control3Doyouwanttopushyourcarbintakeashighasyoupossiblycan4Doyouldquogetitrdquothatonlybypermanentlychangingyourwayofeatingwillyouavoidrepeatingthepast5 Do you understand the role that certain foods play in controlling yourappetite6Doyourealize that itrsquosbetter tonotpushyourcarbthresholdto themaxbuttosettleatalevelthatyoucansustainwithoutcravings
Ifyouansweredyes toanyof the first threequestionswepredict thatyour
weightwill creep (ormaybe even lurch) back alongwith the attendant healthproblemsBeforeyouknowityoursquollbestartingInductionagainortryinganewdietButifyoucanhonestlyansweryestoquestions45and6mdashandabidebythemmdashwepredictthatyoursquollachievelong-termsuccessIfyoursquoreinthesecondgroupyoushouldbeabletogetonwithyourlifewithoutworryingconstantlyaboutyourweightandhealth
ADVICEFORLIFE
If you didnrsquot pass the test above with flying colors memorize the correctanswers to all six questions For sustained success also remind yourselffrequently of all the things that yoursquove learned in your weight loss journeyContinue toconsumeat least12 to15gramsofyourNetCarbs in theformoffoundationvegetablesandabidebythesetwentytipsandyoursquollmakeyourgoalweightyourlifetimeweight
1RelyonsatisfyingfoodsProteinfoodskeepyoufeelingpleasantlyfullandarefundamentallyself-limitingAlmosteveryonehaseatenacoupleofdozencookies inaneveningatsometimeinhisorher lifebuthowmanypeoplehaveeatenasmanyhard-boiledeggsatonesittingOtherthanacontestantatacountyfairprobablynoone2DonrsquotskimponnaturalfatsEventhoughyoursquorenowatyourgoalweightyoursquore still burning mostly fat for energy along with a relatively smallportion of carbohydrates Since yoursquore no longer losing weight itrsquos yourdietaryfatthatrsquoskeepingyourbodywarmandyourmusclesworkingNeverforget thatgettingenough fat inyourdietkeepsyourappetite andcravingsundercontrol3Remember themagic numberNever ever let yourself gainmore than 5poundswithouttakingactiontorestoreyourgoalweight4Goeasyon fruitEating toomuch fruitpushesupyour insulin levelandmakesyoustorefatEvenwitharelativelyhighACEyoushouldprobablyconfineyourselftonomorethantwodailyservingsWithalowACEyoursquorebetter off with at most one serving of berries Regardless of your carbtoleranceconcentrateonthosewith lowercarbcountsandmorefibersuchas berries cherries melon and that vegetable that pretends itrsquos a fruitrhubarb5KeepsippingDrinkplentyoffluidsandtakeyoursupplements6 Always read labels Be alert to added sugar and other ingredients bestavoidedinpackagedfoods
7SteerclearoftriggerfoodsYouknowwhattheyareKeepthemoutofthehouseifatallpossible8 Make compromises with excess carbs an increasingly less commonbehavior Itrsquos unlikely that the occasional slice of pizza or ice cream conewill never pass your lipsBut if yoursquore going to succeed long term yoursquollfigureouthowtorecoverreturntoyourACEandminimizesuchlapsesinthefuture9KeepmovingStayingactivewill increase the likelihood thatyoursquollkeepyourweightundercontrolIncreasingyouractivitymayalsohelpintheeventthat your weight starts to trend upward Weight-bearing and resistanceexercisewill increaseyour strengthwhile toningyourmuscles soyou lookevenbetter10TrackyournumbersWeighandmeasureyourselfweeklyoruseweightaveragingsoyoucannipinthebudanygainsthatresultfromldquocarbcreeprdquo11EatbeforeyougoHavingaprotein-plus-fatsnackorevenamealbeforeyougo toa foodcentric eventwill take theedgeoffyourhungerandmakeyoumoreabletoresistinappropriateitemsonthebuffettable12Take itwith you Forwork on the road or even amovie pack snackssuchasnutsorcheesesoyouwonrsquotbe temptedby theusual sky-high-carbofferings13Uselow-carbspecialtyfoodscarefullyBarsshakesandotherspecialtyfoods can replace their high-carb analogues eliminating any sense ofdeprivation14Compromisewhennecessary(andlearnfromtheexperience)Whentherearenogoodoptionsmakethebestchoiceavailable15 Stay in touch Continue to share with another Atkins ldquograduaterdquo andcheck in with others on the Atkins Community Web site The challengesdonrsquotceasealthoughtheyshouldgeteasierovertimeandyoumaybeabletohelpothersreachtheirgoals16Get ridofyourldquofatrdquowardrobe Ifyouhavenothing towear thathidesextrapoundsyoursquollhaveanearlyalertsystemifyoustart toregainweightandaneconomicincentivetotakeimmediateaction17Prepare prepare prepare If yoursquore eatingout check themenuonlinebeforehand If yoursquore going grocery shopping make a list and stick to itAnticipatingsituationsinwhichtemptationmightwellrearitsuglyheadisapowerfulstrategy18Act quickly If you detour fromAtkins for a day ormore get back ontrackASAPThelongeryoursquoreofftheharderitmaybetoresume19RemindyourselfReviewyourdietjournaloccasionallyandtakeapeek
atyourldquobeforerdquophoto20 Savor your power Remind yourself regularly of the tremendousaccomplishment you havemade and how it impacts not just you but yourfamilyand friendsYoursquovemadeyourselfhealthierandmoreattractiveandinspiredotherstodothesame
THEWAYWEWEREDESIGNEDTOEAT
To conclude this portion of the book we remind you once again that bycontrollingyourcarbohydrateintakeyoumakeyourbodyburnprimarilybodyfatanddietaryfatforenergyThisinturnallowsyoutoloseweightandlatermaintain that new weight while also improving a host of health indicatorsKnownastheAtkinsEdgethismetabolicadaptationalsoallowsyoutoenjoyasteadysourceofenergymakingexcessivehungerandcravingsforcarbohydratefoods a thing of the past With that tool at your disposal permanent weightcontroliswithinyourgraspAfter reading part III ldquoEating Out Eating In Atkins in the Real Worldrdquo
moveontopartIVwherewediscussthecompellingresearchthatconfirmsthatconsumingahigh-fatmoderate-proteindietwhichdescribesAtkinsimprovesabroad rangeof health indicators that impact heart healthmetabolic syndromeanddiabetes
PartIIIEATINGOUTEATINGINAtkinsintheRealWorld
Chapter11LOW-CARBFAST-FOODANDRESTAURANTMEALSFromfastfoodtofinecuisinewersquovegotyoucoveredCheckoutourrestaurantguidesandthen inchapter12moveontoourdelicious low-carbrecipesandmealplansforeveryphase
EATINGONTHERUN
Whenyoursquoreon the roadgrabbing lunchbetweenappointmentsor taking thefamily out without breaking the bank chances are that yoursquoll be patronizingsomeofthebigchainfast-foodeateriesHerearesomelower-carboptionsthatwonrsquotblowyourdietThis is not to say that these foods shouldbeyourdailyfare or that some of them arenrsquot high in calories have a few grams of addedsugarorcontaintransfats
ARBYrsquoSWWWARBYSCOM
ThumbsUpMinus the bunRoastChickenRoastTurkeyRoastHamRoastBeefRoastBeefmeltsReubenCornedBeefandBLTsandwichesandcontentsofallsubsChoppedTurkeyClubSaladwithButtermilkRanchdressingThumbs Down Popcorn Chicken Chicken Fillets most salad dressings andcondiments
AampWWWWAWRESTAURANTSCOM
ThumbsUpMinus the bunHotDogCheeseDogConeyDog hamburgerscheeseburgersGrilledChickensandwichRanchdippingsauceThumbsDownChickenStripsCrispyChickenSandwichCornDogNuggetsBBQandHoney-Mustarddippingsauce
BLIMPIEWWWBLIMPIECOM
ThumbsUpMinusthebunDeliSubsSuperStackedSubsHotPhillyCheeseSteakandHotPastramisubsalsoAntipastoChefGrilledChickenandTunasaladsbluecheeseCaesarandoilandvinegarsaladdressingsThumbsDownAllpaninigrilledsubsHotMeatballSubChileOleandRoastBeefrsquonBleusaladsBlimpieSauceandDijonHoneyMustard
BURGERKINGWWWBKCOM
ThumbsUpMinusthebunAllburgersandWhoppersandTendergrillChickenSandwich Tendergrill Garden Salad (remove the carrots in earlier phases)Kenrsquos Ranch dressing Ham Omelet Sandwich withwithout baconsausage(minusthebunandhoneybuttersauce)VeggieBurgerokayforPhase3(minusthebun)Thumbs Down Tendercrisp Chicken Tendercrisp Garden Salad ChickenTendersHoneyMustardandKenrsquosFat-freeRanchdressings
CARLrsquoSJRWWWCARLSJRCOM
ThumbsUpLow-CarbSix-DollarBurger(wrappedinlettuceleaves)minusthebun Famous Star Big Carltrade Guacamole Bacon Burger most otherburgerscheeseburgers and Charbroiled Chicken Club Charbroiled ChickenSalad (lose the croutons) house and blue cheese salad dressings house andBuffalowingsaucesThumbsDownTeriyakiBurgerParmesanChickenSandwichandallotherfriedchicken and fishdishes thousand island and low-fat balsamic saladdressingsBBQhoneymustardandsweetandsoursauces
CHICK-FIL-AWWWCHICK-FIL-ACOM
ThumbsUpMinusthebiscuitbreakfasteggcheesesausageandbacondishessausagebreakfastburrito(unwrapanddiscardthetortilla)ChargrilledChickenClubandChickenSaladsandwichesminusthebreadbluecheeseCaesarandbuttermilkranchsaladdressingsBuffaloandbuttermilkranchsaucesThumbs Down All breaded and fried chicken dishes Chick-fil-A sauce andbarbecue honey mustard and Polynesian sauces fat-free honey mustard andotherlow-orno-fatsaladdressings
DAIRYQUEENWWWDAIRYQUEENCOM
ThumbsUpMinusthebunGrillburgershamburgerscheeseburgershotdogscheese dogs grilled chicken and turkey items side salad (lose the carrots inearlierphases)BBQWildBuffaloandranchdippingsaucesThumbs Down All crispy chicken items blue cheese sweet and sour honeymustarddippingsaucesallfat-freesaladdressings
HARDEErsquoSWWWHARDEESCOM
ThumbsUpHardeersquosAlternativeOptionsmenuLow-carbThickburger low-carbBreakfastBowlandCharbroiledChickenClubldquoSandwichrdquosaladThumbsDownAllotherburgerswithbuns
KFCWWWKFCCOM
Thumbs Up Roasted Chicken Caesar or Caesar side salad both withoutcroutons roasted chickenBLT saladHeinzButtermilkRanchDressingmostwingdishesgreenbeansKFCMeanGreensThumbs Down All fried breaded or crispy dishes and salads biscuits mostsides
MCDONALDrsquoSWWWNUTRITIONMCDONALDSCOM
ThumbsUpMinus thebunBurgersorcheeseburgersPremiumBaconRanchor Caesar salad with or without grilled chicken scrambled eggs and sausagepattyminusthebunNewmanrsquosOwnCreamyCaesarDressingThumbsDownBurgerswithbunsChickenMcNuggetsallbreadedchickenandfishdisheswrapsallothersaladdressings
SUBWAYWWWSUBWAYFRESHBUZZCOM
ThumbsUpAny sub canbeordered as a salad (toss any croutons) includingcoldcutcomboSubwayClubtunafishBLTBlackForesthamturkeybreastandroastbeefomeletsminusthesandwichvinaigrettedressingThumbsDownAnysub
WENDYrsquoSWWWWENDYSCOM
ThumbsUpMinus thebunAnyhamburgerorcheeseburgerchickenBLTorchicken Caesar salad (omit croutons) with Ultimate Chicken Grill Fillet and
SupremeCaesarDressingThumbsDownBurgerswithbuns chickennuggets crispy chickendishes allwingsSouthwestTacosaladmostsaladdressings
DININGOUT
WhetheryourtastesruntoshishkebaborsashimiChickenPiccataorTandooriChicken fajitas or fatoushe you can eat out with ease in almost any cuisinewhilecomplyingwithyour low-carb lifestyleHerersquosapeekatwhatrsquosgood togoandwhatrsquosoffthetablesoyoucannavigatemenusintendifferentlanguages
ITALIANRESTAURANTS
OrderdishesthatfeaturechickenvealseafoodorporkwiththeflavoringsthatmarkthecuisinebutwithoutthesidesofpastariceorpolentaThumbsUpProsciuttowithmelon(OWL)orasparagusParmigianoReggianoantipasto(assortedmeatcheeseandmarinatedvegetables)caponata(eggplantandcapersalad)andmostothersaladsmeatfishandpoultryentreessuchasVealSaltimboccaChickenPiccataorVealScaloppini(ifnotbreadedflouredorbattered)Thumbs Down Any pasta or risotto dish pizza deep-fried calamari ormozzarellagarlicbreadbakedclamsFettuccineAlfredoEggplant(orvealorchicken)Parmesan
TipForstartersaskforabowlofolivesinsteadofthebreadbasketToendthemeal order caffegravebrevemadewithhalf-and-half insteadof cappuccinomadewithmilk
GREEKRESTAURANTS
Olives olive oil lemons eggplant zucchini spinach fennel grape leavesyogurt garlic mint dill rosemary and tahini (ground sesame seeds) playstarringrolesinthishealthfulcuisineThumbsUpTzatziki(cucumberyogurtandgarlicdip)Taramosalata(creamyfish-roe spread) Avgolemono soup feta and other sheep and goat cheesesroastedskewered(souvlaki)orgrilledorbraisedlambbeefporkandchickengyroplattergrilledshrimpoctopusorfishThumbs Down Pita bread rice-stuffed grape leaves Skordalia (garlic-potato
spread) Spanakopita or Tyropita tartsMoussaka Pastitsio (lambwith pasta)pilafsfriedcalamariandbaklava
TipAGreekdinerisalmostalwaysagoodlow-carbbetforaGreeksaladfulloffetacheeseolivesoliveoillettucetomatoesandfreshbasilAskformorefetainsteadofthestuffedgrapeleavesthatareatypicalgarnish
MIDDLEEASTERNRESTAURANTS
Many popular dishes are built around rice chickpeas and lentils InsteadconcentrateonlambandothermeatdishesEggplantalsogetsstartreatmentinthiscuisineThumbs Up Babaganoosh (roasted eggplant mixed with garlic and tahini)Loubieh(greenbeanscookedwithtomatoes)andothervegetabledishesgrilledskewered dishes lamb shish kebab kofta (ground lamb and onion balls) andShishTaouk(chickenpieces)Inlaterphaseshummuslabnee(thickenedyogurtwithmint)tabboulehfatoushekibbehThumbsDownFalafelandotherchickpeadishespitaandbaklava
Tip Instead of using pita bread for dips ask for celery sticks green pepperchunksorcucumberspears
MEXICANRESTAURANTS
TherersquosmuchmoretothiscuisinethanthetortillasbeansandriceinTex-MexNewMexico-styleandCal-MexrestaurantsTheprimaryseasoningsofgarlicchiliescilantroandcumincanbefoundinanynumberofcarb-smartdishesThumbsUpSalsa (withnoadded sugar)orguacamole (with jicama strips fordipping)jicamasaladgrilledchickenwingsSopadeAlbondigas(meatballandvegetable soup) ldquonaked fajitasrdquo (minus tortillas and beans) grilled chicken(Pollo Asado) or fish (pescado) Camarones al Ajili (shrimp in garlic sauce)chickenorturkeymoleThumbsDownChipsornachosanytacotamaleburritotortillaorenchiladaplatter or dish stuffed jalepentildeo peppers or Chiles Rellenos quesadillaschimichangasorflautasshrimpenchiladas
TipAskfordishessuchasEnchiladasVerdeswithoutthetortillaandwiththesauceatopthechickenOrorderatostadatacosaladwithbeeforchickenminusthericeandbeansandleavethetostadaitselfjustasyouwouldaplate
FRENCHRESTAURANTS
French food is actually a collection of regional specialties and includeseverything from bistro fare to haute cuisine Many French sauces such ashollandaisearebasedonbutteroroliveoilandthickenedwitheggyolksratherthanflourThumbsUpFrenchonionsoup(withoutbreadtopping)friseacuteesaladCoquillesStJacques(scallopsincreamsauce)SteakauPoivreEntrecocircteorTournedosBordelaise Veal Marengo Coq au Vin (minus potatoes and carrots) BoeufBourguignonmussels inwhitewinesauceorBouillabaisse(skip thebreadfordipping)DuckagravelrsquoOrangecheeseplatefordessertThumbsDownAlsatiantartVichyssoiseCroqueMonsieurpommesfritesandanyotherpotatodishCrecircpesSuzette
INDIANRESTAURANTS
Indiahasseveraldistinctcuisinesmanybasedonricewheator legumesButtherersquosstillplentyofproteinandlow-carbvegetablesonthetypicalmenuwhichalsooffersmanyoptionsforvegetariansandvegansThumbsUpTandooris(meatsfishandvegetablesbakedinaclayoven)meatand fish curries grilled shrimp meat or chicken kebabs raita (yogurt andcucumbersmdashafter Induction) korma saag and paneer (cheese curd) disheschickenShorbasoupThumbs Down Naan and other breads dals including mulligatawny soup(acceptable in Pre-Maintenance and Lifetime Maintenance) biryani disheschutneysmadewithaddedsugarsamosasandfritters
CHINESERESTAURANTS
Theregionalcuisines includeSzechuanHunanCantoneseandShandongbutrice is a staple of all of themOrder a small portion of brown rice if you canhandlewholegrainsThumbs Up Egg-drop soup (made without cornstarch) or hot-and-sour soupsizzlingshrimpplattersteamedorstir-friedtofuwithvegetablessteamedbeefwithChinesemushroomsstir-friedchickenwithgarlicPekingDuckandMooShuPork(minuspancakesandplumsauce)Thumbs Down Any sweet-and-sour dishes fried wontons egg rolls springrollswhiteorfriedriceanybreadedorbatteredornoodle-baseddish
TipMostChinesedishesrelyonasaucethickenedwithcornstarchasdomanysoupsRequestthesauceonthesidebetteryetaskforitpreparedwithoutsugarorcornstarch
JAPANESERESTAURANTS
Again rice is a staple as are noodles As an island nation Japan has manyseafooddishesbutanumberofotherproteinsourceshavefoundtheirwayintothecuisineThumbsUpMisosoupsashimiShabu-ShabugrilledfishorsquidNegamaki(scallionsasparagustipswrappedinslicedbeef)steamedandgrilledvegetablespickled vegetables (oshinko) including daikon radish Japanese eggplant andseaweed Sunomono salad (cucumbers seaweed crab) edamame (in the laterphases)ThumbsDownShrimpandvegetable tempurasushigyoza(frieddumplings)seafood noodle dishes sukiyaki and beef teriyaki (there is sugar in both thesauces)
THAIRESTAURANTS
AblendofChineseandIndianculinarytraditionsThaifoodhasitsownuniquecombination of seasonings coconut milk lemongrass tamarind cilantroturmeric cumin chili paste dried shrimp fish sauce lime juice and basil Ingeneralsticktosauteacuteeddishesandavoidnoodle-basedonesanddippingsaucesThumbs Up Tom Yum Goong (shrimp soup) or Gai Tom Kha (chicken andcoconutmilk soup)Nuuryungnamtok orYumPlamuk (main-dish saladswithsliced steak or squid respectively) sauteacuteed shrimp scallion pork beef orvegetable dishes curries (without potatoes) steamed fish (sauce on the side)greenpapayasaladThumbsDownDumplingsandspringrollsfriedandwhitericePadThaiandanyothernoodledishdeep-friedfish
KOREANRESTAURANTS
Korean cuisine is a blendofMongolian Japanese andChinese elementswithmanydishesidealforcarb-consciousdinersThumbsUpGrilledor stewed fish and shellfishmarinatedgrilledpork beefandchickendishes(omitriceornoodles)dittoforKalbiTang(beef-ribstew)any bulgogi (barbecue) (minus the sugary sauce) Shinsollo (hot pots) tofu
kimchi(fermentedvegetableswithchiliespickles)ThumbsDownNoodle-basedsoupsdumplingsanyricedishPaJon(scallionpancake)
Chapter12RECIPESANDMEALPLANS
Manylow-carbcookbooksandhundredsofrecipesatwwwatkinscomandotherlow-carb Web sites make it easy to produce Atkins-friendly meals For thatreasonandbecausewesimplydonrsquothavespacetoincludetoomanyrecipesinthis bookwersquove taken a different approachwith the exception of the brothsthese dishes arenrsquot designed to be eaten alone Instead use these delectablesauces marinades salad dressings and flavored butters to complement orenhancemeatpoultryfishortofuaswellassaladgreensandothervegetableswhile complying with your weight management program Even your familymemberswho arenrsquot onAtkinswill enjoy these tasty recipes In addition to aprotein source and vegetables justmake some brown rice sweet potatoes oranothernutrient-richstarchforthemMasterseveralofthesesimplerecipesandyoursquollbeableto1Addflavorandvarietytobasicmealssoyoursquollnevergetboredeatingthelow-carbway2FinddeliciouswaystoconsumeallthehealthynaturalfatsyouneedtodoAtkinsproperly3 Make low-carb alternatives to condiments such as barbecue sauce andcocktailsaucethatusuallyarefullofaddedsugars
Different noncaloric sweeteners have varying degrees of sweetness Wersquoveleftthechoiceofsucralosesaccharinxylitolorsteviauptoyouinmostcaseswhere a recipe for a sauce salad dressing ormarinade calls for a sweeteningagent unless the recipe calls for 2 ormore tablespoons inwhich casewersquovespecifiedxylitolwhichisnotassweetattheotherthreealternativesFor each recipe wersquove provided appropriate phases nutritional data the
numberandsizeof servingsand the totalamountof time it takes tomakeaswellastheactivetimeForexampleasaucemayneedtosimmerforanhourtoblend flavors but take only 10 minutes to assemble In the case of specialtyingredientswersquoveprovidedsourcesoralternativesSoletrsquosgetcooking
RECIPEINDEX
SAUCESAiumloli 209 HerbMayonnaise 208Alfredosauce 215 LimeMayonnaise 208Arugula-WalnutPesto 218 MushroomGravy 207Barbecuesauce 212 Mustard-Creamsauce 211BasicTomatosauce 216 Peanutsauce 213BasilPesto 217 Raita 214Beacutechamelsauce 206 Reacutemoulade 211BrownButtersauce 221 Romescosauce 214Caper-Dillsauce 210 Rouille 209Carbonarasauce 216 SalsaCruda 219Cocktailsauce 212 Sun-DriedTomatoPesto 218Dillsauce 210 Tartarsauce 210Hollandaisesauce 220 Tomatillosalsa(salsaVerde) 219Mayonnaise 208 Tzatziki 214BlenderMayonnaise 208 Velouteacutesauce 205Chili-CilantroMayonnaise 209 Vodkasauce 216COMPOUNDBUTTERSANDOILSButter-OilBlend 221 Herb-FlavoredOil 223Herb-ButterBlend 222 ParsleyButter 222SALADDRESSINGSBlueCheeseDressing 227 CreamyItalianDressing 231CaesarsaladDressing 224 FrenchDressing 233Carrot-GingerDressing 231 FreshRaspberryVinaigrette 227CreamyColeslawDressing 226 GreekVinaigrette 224HotBaconVinaigrette 225 RoastedGarlic-BasilDressing 229ItalianDressing 228 RussianDressing 233Lemon-DillVinaigrette 232 SherryVinaigrette 226ParmesanPeppercornDressing 232 SweetMustardDressing 230RanchDressing 230 MARINADESANDRUBS
AsianMarinade 235 MediterraneanMarinade 236ChipotleMarinade 236 BBQRub 238HeartyRedWineMarinade 237 CajunRub 239LatinMarinade 234 MoroccanRub 239BROTHSBeefBroth 241 VegetableBroth 241ChickenBroth 240
SAUCES
TherearecountlesssaucesandmanywaystomakethemSaucesthatget theirrichtexturefromcreambutteroilorpureacuteedingredientsareaboonforpeoplewhoarewatchingtheircarbintakeMayonnaisehollandaiseandbasilpestoforexamplerelyoneggscreamoroiltodothethickeningEvensaucesthatarenrsquotusually low carb such as barbecue sauce are easy to adapt as our recipesdemonstrate Similarly adaptable are pan sauces which are usually made bythickeningthedrippingsofroastbeefturkeyoranothermaindishwitharoux(aflour-and-fatmixture)CondimentssuchastartarsaucesalsaaiumloliandotherzestycomplementstomealsalsoaddzesttomealsInmostrecipeswersquovereliedonoilssuchasoliveoilandcanolaoilthatare
primarilymonounsaturatedOccasionallysmallamountsofthepolyunsaturatedsesameorpeanutoil are specified to remain faithful to a sauce inspiredbyanAsiancuisineAlsocheckoutthesesaucesonwwwatkinscomrecipesChimichurriSauce
Beacutearnaise Sauce Classic Mint Sauce Creamy Herb Sauce Pico de Gallo(tomatosalsa)GuacamoleandSimplestTurkeyGravy
VelouteacuteSauce
DonrsquotbeintimidatedbytheFrenchnameThistastysauceiseasytomakeTheclassic version relies on flour as thickener but our versionmakes it a perfectlow-carbaccompanimentThespecificbrothdependsonwhetheryoursquollbeusingthesaucewithpoultrymeatorfish
Phases1234Makes4(frac12-cup)servings
ActiveTime5minutesTotalTime15minutes
2cupsChickenBrothorBeefBroth(pages240or241)orcannedorTetraPakchickenbeeforfishbrothfrac12teaspoonsalt18teaspoonpepper1tablespoonThickenThinnotStarchthickener2tablespoonsunsaltedbutter
Combine broth salt and pepper in a small saucepan overmedium-high heatbring to a boilWhisk in thickener simmer stirring occasionally until saucethickensabout3minutesRemovefromheatswirlinbutteruntilmeltedServewarmorrefrigerateinanairtightcontainerforupto5days
PER SERVING Net Carbs 1 gram Total Carbs 3 grams Fiber 2 gramsProtein3gramsFat6gramsCalories70
Tip ThickenThin notStarch thickener thickens sauces the way cornstarch orflourdoesbutwithoutthecarbsAllitscarbsarefibersoithas0gramsofNetCarbsperservingYoucanorder itonline fromnumerous low-carb foodWebsites
BeacutechamelSauce
Beacutechamel isamildsauce thatcanbeused insouffleacutesorsimmeredwithfinelychoppedvegetablesormeatsTraditionallythickenedwithamixtureofflourandfatourversionusesheavycreamandalow-carbthickenerinstead
Phases1234Makes6(frac14-cup)servingsActiveTime10minutesTotalTime30minutes
1cupheavycream1cupwater
frac12smallonioncoarselychopped1teaspoonsaltfrac14teaspoonpepperPinchgroundnutmeg1tablespoonThickenThinnotStarchthickener1tablespoonbutter1Combinecreamwateronionsaltpepperandnutmeginasmallsaucepanover medium heat bring to a simmer Remove from heat let stand 15minutes2 Strain cream mixture return to saucepan over medium heat Whisk inthickener cook until sauce thickens about 3 minutes Remove from heatswirlinbutteruntilmeltedUserightaway
PER SERVING Net Carbs 2 grams Total Carbs 3 grams Fiber 1 gramProtein1gramsFat17gramsCalories160
MushroomGravy
Thislow-carbgravygetsitsrichflavorfromsauteacuteedmushroomsratherthanpandrippings For a vegetarian version replace the chicken broth with vegetablebroth
Phases1234Makes10(frac14-cup)servingsActiveTime25minutesTotalTime35minutes
4tablespoons(frac12stick)butterdivided1smallonionfinelychoppedfrac14teaspoonsalt18teaspoonpepper1(10-ounce)packageslicedmixedmushrooms2garlicclovesminced2teaspoonssoysauce2teaspoonsredwinevinegar2cupsChickenBroth(page240)orcannedorTetraPakchickenbroth1frac12teaspoonsThickenThinnotStarchthickener
2teaspoonsfreshchoppedthyme
Melt 2 tablespoons of the butter in a nonstick skillet overmedium-high heatAdd onion salt and pepper and sauteacute until soft about 3 minutes Addmushroomsandsauteacuteuntilgoldenbrownabout8minutesAddgarlicandsauteacuteuntil fragrant about 30 seconds Add soy sauce and vinegar simmer untilevaporated about 30 secondsAdd broth and boil untilmixture is reduced byone-third about 10 minutes Stir in thickener and thyme simmer until saucethickensabout2minutesRemovefromheatswirlinremaining2tablespoonsbutteruntilmeltedServewarm
PER SERVING Net Carbs 2 grams Total Carbs 3 grams Fiber 1 gramProtein2gramsFat5gramsCalories60
Mayonnaise
Store-boughtmayonnaisemaybeconvenientbutitrsquosusuallymadewithsoybeanoilandoftenwithaddedsugarHomemademayonnaise isdeliciousespeciallyspoonedoversteamedvegetablesUseittomaketunashrimporeggsaladorasa base for dips or sauces such asTartar Sauce (page 210ndash11) andReacutemoulade(page211)
Phases1234Makes8(2-tablespoon)servingsActiveTime10minutesTotalTime10minutes
1largeeggyolk(seenoteopposite)2teaspoonsfreshlemonjuice1teaspoonDijonmustardfrac12teaspoonsalt18teaspoonpepperfrac12cupoliveorcanolaoil
Combine egg yolk lemon juicemustard salt and pepper in amediumbowladd oil in a slow and steady stream whisking constantly until sauce is very
thickServerightawayorrefrigerateinanairtightcontainerforupto4daysIfmayonnaiseistoothickstirin1to2teaspoonswatertothin
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein0gramFat29gramsCalories260
VARIATIONS
BlenderMayonnaise
AssembleingredientsforMayonnaisesubstitutingawholeeggfortheeggyolkCombineegg lemon juicemustard salt andpepper inablenderandpulse tocombineWithblender runningon low speed pour in theoil in a thin steadystreamIfthemixturebecomestoothickandtheoilisnolongerincorporatingpulsetheblender
HerbMayonnaise
PrepareMayonnaiseaccordingtodirectionsadding3tablespoonschoppedfreshherbssuchasparsleycilantrothymeorbasil
LimeMayonnaise
Prepare Mayonnaise according to directions substituting lime juice for thelemonjuiceandadding2teaspoonsgratedlimezest
Chili-CilantroMayonnaise
Prepare Mayonnaise according to directions substituting lime juice for thelemon juice and adding 3 tablespoons chopped fresh cilantro and 2 teaspoonschilipowder
NoteTheveryyoungandveryoldthosewithcompromisedimmunesystemsandpregnantwomenshouldavoidconsumingraweggs
Aiumloli
Delicious atop poached chicken or fish this garlickymayonnaise also can be
usedasadipforfreshvegetablesmakingitaperfectlow-carbsnackfood
Phases1234Makes8(2-tablespoon)servingsActiveTime10minutesTotalTime10minutes
2garlicclovespeeledfrac12teaspoonsalt2largeeggyolks(seenoteabove)1teaspoonDijonmustardfrac12cupoliveoilfrac12cupcanolaoil
MincegarliconacuttingboardandsprinklewithsaltWiththebladeofaheavyknifemashthegarlicandsaltintoapasteTransfertoamediumbowlAddeggyolks and mustard mix well Combine olive oil and canola oil in a glassmeasuring cup Slowly whisk in oil a few drops at a time until the mixturebegins to thicken Add oil slightly faster pouring in a slow steady streamwhiskingconstantlyuntilverythick
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein1gramsFat29gramsCalories270
VARIATION
Rouille
PrepareAiumloliaccordingtodirectionsaddingfrac12smallroastedredpepperthathasbeenmashedintoapasteand18teaspooncayennepepperwiththeeggyolks
DillSauce
Dill sauce is the classic accompaniment to cold fish (particularly poachedsalmon)meatandpoultrydishesAlsotryitwitheggsandvegetables
Phases1234Makes12(2-tablespoon)servingsActiveTime10minutesTotalTime40minutes
frac12cupMayonnaise(page208)frac12cupsourcreamfrac34cupchoppedfreshdill1frac12tablespoonsDijonmustard2tablespoonsheavycream1tablespoonlemonjuiceSaltandpeppertotaste
Ina smallbowlwhisk togethermayonnaise sourcreamdillmustardcreamand lemon juice Stir in salt and pepper Cover and refrigerate for at least 30minutestoallowflavorstoblend
PER SERVING Net Carbs 1 gram Total Carbs 1 gram Fiber 0 gramsProtein1gramFat10gramsCalories100
VARIATION
Caper-DillSauce
Prepare Dill Sauce according to directions substituting a pinch of cayennepepper for the black pepper and stirring in 2 tablespoons drained choppedcapers
TartarSauce
TartarsauceisabreezetomakeandmakingityourselfensuresthatitwillhavenoaddedsugarThisAmericanclassicisparticularlygoodwithcrabcakesandotherfriedseafoodbuttryitovervegetablestoo
Phases1234Makes8(generous2-tablespoon)servings
ActiveTime10minutesTotalTime10minutes
frac12cupMayonnaise(page208)frac14cupfinelychoppedkosherdillpickle2tablespoonsfinelychoppedonion1tablespoondrainedchoppedcapers2teaspoonsDijonmustardfrac12teaspoongranularnoncaloricsweetener
CombinemayonnaisepickleonioncapersmustardandnoncaloricsweetenerinasmallbowlServerightawayorrefrigerateinanairtightcontainerforupto5days
PER SERVING Net Carbs 1 gram Total Carbs 1 gram Fiber 0 gramsProtein0gramsFat22gramsCalories205
VARIATION
Reacutemoulade
PrepareTartarSauce according to directions omitting the onion and adding1finely chopped hard-boiled egg 1 tablespoonminced parsley and 1 teaspoonmincedtarragonIfpossiblereplacethepicklewith1tablespoonfinelychoppedsourgherkin
Mustard-CreamSauce
Servethissavorysauceoverchickenporkorvealcutletsorpoachedsalmonorchickenbreasts
Phases1234Makes4(generous2-tablespoon)servingsActiveTime5minutesTotalTime5minutes
frac12cupheavycream1scallionchopped1frac12tablespoonscoarse-grainmustardfrac14teaspoonpepperfrac14teaspoonsalt
PourcreamintoasmallskilletandbringtoboiloverhighheatStirinscallionand cook stirring frequently until cream thickens slightly about 4 minutesRemovefromheatandstirinmustardpepperandsalt
PER SERVING Net Carbs 1 gram Total Carbs 1 gram Fiber 0 gramsProtein5gramsFat11gramsCalories110
CocktailSauce
Unlikemost commercial cocktail sauces this easy-to-make recipe contains noadded sugarsUse this tangy sauce on shrimp cocktail or raw oysters or yourfavoritebakedor(nonbreaded)friedseafood
Phases1234Makes8(generous2-tablespoon)servingsActiveTime5minutesTotalTime1hour5minutes
1cupno-sugar-addedketchup3tablespoonspreparedhorseradishdrainedfrac12teaspoongratedlemonzest(optional)1tablespoonfreshlemonjuiceHotpeppersauce
CombineketchuphorseradishlemonzestandlemonjuiceinasmallbowlstirinhotsaucetotasteCoverandrefrigerateforatleast1hourtoallowflavorstoblend
PER SERVING Net Carbs 3 grams Total Carbs 5 grams Fiber 2 grams
Protein0gramsFat0gramsCalories25
BarbecueSauce
Mostcommercialbarbecuesaucesarefullofsugarorhigh-fructosecornsyrupFeelfreetocustomizethesaucetoyourpreferencesor totherecipeyoursquollusethis saucewithmdashmoreor lesscayennepeppermoreor lessvinegarandotherspicecombinations
Phases234Makes10(scant2-tablespoon)servingsActiveTime25minutesTotalTime25minutes
1tablespoonoliveoil1smallonionfinelychopped2tablespoonstomatopaste1teaspoonchilipowder1teaspoongroundcuminfrac34teaspoongarlicpowderfrac34teaspoonpowderedmustardfrac14teaspoongroundallspice18teaspooncayennepepper1frac14cupsno-sugar-addedketchup1tablespooncidervinegar2teaspoonsWorcestershiresauce2teaspoonsnoncaloricsweetenerfrac14teaspooninstantcoffeegranules
Heat oil in amedium saucepan overmedium-high heat Add onion and sauteacuteuntil soft about 3 minutes Add tomato paste chili powder cumin garlicpowder mustard allspice and cayenne pepper cook until fragrant about 1minute Stir in ketchup vinegar Worcestershire sauce noncaloric sweetenerand coffee simmer stirring occasionally until very thick about 8 minutesServewarmoratroomtemperatureorrefrigerateinanairtightcontainerforupto3days
PER SERVING Net Carbs 4 grams Total Carbs 7 grams Fiber 3 gramsProtein0gramsFat15gramsCalories45
PeanutSauce
Peanut sauce is a standard in the cuisines of Southeast Asia particularlyThailandandIndonesiaUseitasadipforchickenlambbeefortofukebabsorwithanygrilledmeatorpoultryAlso try iton rawor steamedvegetablesBesure to use natural peanut butterwithout hydrogenated oils and sweeteners Ifyoudonrsquothavefishsaucesubstitutesoysauce
Phases34Makes8(generous2-tablespoon)servingsActiveTime10minutesTotalTime10minutes
1tablespoonpeanutoil1tablespoonmincedfreshginger2garlicclovesmincedfrac14teaspoonredpepperflakesfrac12cupchunkynaturalpeanutbutterfrac14cupwater1tablespoonunseasonedricewinevinegar1tablespoonfishsauce(nampla)1tablespoonnoncaloricsweetenerfrac34cupunsweetenedcoconutmilk1Heatoil in a small saucepanovermedium-highheatAddgingergarlicand pepper flakes and sauteacute until ginger and garlic start to brown about 1minute Add peanut butter water vinegar fish sauce and noncaloricsweetenercookstirringuntilsmoothabout1minute2RemovefromheatandstirincoconutmilkServerightawayorrefrigerateinanairtightcontainer forup to5days If sauce is too thick stir in1 to2tablespoonswater
PER SERVING Net Carbs 5 grams Total Carbs 6 grams Fiber 1 gramProtein4gramsFat15gramsCalories170
Raita
Cooling raita is a staple in Indian and Middle Eastern cuisines It cools hotcurriesbutitrsquosalsogreatwithmilddishesandspicedgrilledmeatsandevenasadip
Phases234Makes8(frac14-cup)servingsActiveTime15minutesTotalTime1hour15minutes
1mediumcucumberpeeledseededgratedandsqueezeddry1frac12cupsplainwholemilkyogurt2tablespoonschoppedfreshmint2tablespoonschoppedfreshcilantrofrac12teaspoonsalt18teaspooncurrypowder
CombinecucumberyogurtmintcilantrosaltandcurrypowderinamediumbowlCoverandrefrigeratefor1hourtoallowflavorstoblend
PER SERVING Net Carbs 3 grams Total Carbs 3 grams Fiber 0 gramsProtein2gramsFat15gramsCalories35
VARIATION
Tzatziki
Prepare Raita according to directions omitting the mint cilantro and currypowderandadding2 tablespoonsextra-virginoliveoil1mincedgarliccloveand2teaspoonsfreshlemonjuiceForamoreauthenticdishuseGreekyogurtwhichisthickerandrichermdashandlowerincarbsmdashthanthestandardsupermarketvariety
RomescoSauce
ThistraditionalSpanishsaucegetsbodyandflavorfrompureacuteedbellpeppersandalmondsmdasha terrific low-carb combinationUse it ongrilledmeats vegetablespoultryandeggs
Phases234Makes12(generous3-tablespoon)servingsActiveTime25minutesTotalTime45minutes
3mediumredbellpeppershalvedlengthwisefrac12cupextra-virginoliveoilfrac12cupblanchedslicedalmonds2garlicclovescrushed1smalltomatoseeded2teaspoonssherryvinegar2teaspoonspaprikaSalttotasteCayennepeppertotaste1Placepeppersskinsideuponabroilerpaninapreheatedbroiler(oronaskeweroveragasburnersetonhighheat)cookturningoccasionallyuntilskin is charred about 8 minutes Transfer to a large bowl and cover withplasticwrapLetsteamfor20minutespeelandseed2Meanwhileheatoil inamediumskilletovermediumheatAddalmondsandgarlicandsauteacuteuntilgoldenabout3minutes3CombinepeppersalmondstomatogarlicvinegarandpaprikainafoodprocessororblenderandpureacuteeSeasonwithsaltandcayennepeppertotasteServerightawayorrefrigerateinanairtightcontainerforupto3days
PER SERVING Net Carbs 2 grams Total Carbs 3 grams Fiber 1 gramProtein1gramFat11gramsCalories120
AlfredoSauce
One of the simplest and best of all pasta sauces Alfredo sauce is versatileenoughtodressupsteamedvegetablesaswellForthebestflavorbuyblocksofParmesanandPecorinoRomanoandgratethemyourself
Phases1234Makes6(frac14-cup)servingsActiveTime10minutesTotalTime20minutes
2tablespoonsunsaltedbutter1frac12cupsheavycreamfrac12cupgratedParmesanfrac14cupgratedPecorinoRomano18teaspoonpepperPinchgroundnutmeg
Melt butter in amedium saucepanovermediumheatAdd creamand simmeruntil reducedto1cupabout10minutesRemovefromheatstir inParmesanPecorinoRomanopepperandnutmeguntilthecheeseshavemeltedandsauceissmoothServerightaway
PER SERVING Net Carbs 2 grams Total Carbs 2 grams Fiber 0 gramsProtein4gramsFat28gramsCalories280
VARIATION
Vodkasauce
Prepare Alfredo Sauce according to directions adding 3 tablespoons tomatopasteand2tablespoonsvodkatotheheavycreambeforereducing
BasicTomatoSauce
Thisversatilesauceisgreatnot justwithmeatballsoronlow-carborshiratakipastabutalsoonsauteacuteedzucchinionionsorpeppers
Phases234Makes6(frac12-cup)servingsActiveTime15minutesTotalTime40minutes
frac14cupextra-virginoliveoil1mediumonionfinelychoppedfrac12mediumceleryribfinelychopped2garliccloveschopped1teaspoondriedbasil1(28-ounce)cancrushedtomatoesSaltandpeppertotaste1HeatoilinamediumsaucepanovermediumheatAddonionceleryandgarlicandsauteacuteuntilthevegetablesareverysoftabout6minutesAddbasilandcookstirring30seconds2StirintomatoesBringtoaboilreduceheattomedium-lowandsimmerpartially covered until thickened about 30 minutes Season with salt andpepperandservehot
PERSERVINGNetCarbs 9 grams TotalCarbs 12 grams Fiber 3 gramsProtein2gramsFat10gramsCalories140
CarbonaraSauce
Thisrichsauceisbestforlongstrandsofshirataki(orlow-carbinlaterphases)pastasuchasspaghettiorfettuccineItcanalsobeservedoversauteacuteedeggplantonionsorpeppersTimethecookingsothatthepastaorvegetablebaseisstillveryhotwhenyoupourthesauceonThisallowstheeggstocontinuetocookandthicken
Phases1234Makes6(frac14-cup)servingsActiveTime20minutesTotalTime20minutes
6slicesbaconcutintofrac14-inchpieces2garlicclovesmincedfrac34cupheavycreamfrac12cupgratedParmesan18teaspoonpepper2largeeggs1 Cook bacon in a medium skillet over medium heat until crisp about 6
minutesTransferbacontoaplatelinedwithpapertowelssetasideSpoonoffallbut2tablespoonsfatreturnskillettoheatAddgarlicandsauteacuteuntilfragrantabout30secondsAddcreamParmesanandpeppersimmeruntilcheesehasmeltedabout1minute2Meanwhile lightlybeateggsinamediumbowlslowlywhiskhotcreammixture intoeggsuntilcompletelycombinedReturnmixture toskilletoverlow heat simmer stirring constantly until it begins to thicken about 3minutesRemovefromheatstirinreservedbaconServerightaway
PER SERVING Net Carbs 2 grams Total Carbs 2 grams Fiber 0 gramsProtein8gramsFat17gramsCalories190
BasilPesto
Despite its low carb content this recipe is not coded for Induction because itcontainsnutsbut it iscertainlyappropriateafter the first twoweeksToastingthe nuts enhances the flavor Add more garlic if you prefer Mix pesto withmayonnaiseorcreamcheese foraquickdipor thicksauce tospoonover fishchicken beef or steamed vegetables Itrsquos also great atop slices of tomato andmozzarella
Phases234Makes4(frac14-cup)servingsActiveTime10minutesTotalTime10minutes
3cupstightlypackedfreshbasilleaves13cuppinenuts13cupgratedParmesan1garlicclovepeeledfrac12teaspoonsalt13cupextra-virginoliveoil
Combine basil pine nuts Parmesan garlic and salt in a food processor orblender pulse until finely choppedAdd oil in a slow and steady streamwithmachinerunningprocessuntilfairlysmoothbutnotpureacuteedServerightaway
or refrigerate in an airtight container for up to 3 days or freeze for up to onemonth
PER SERVING Net Carbs 1 gram Total Carbs 3 grams Fiber 2 gramsProtein5gramsFat29gramsCalories280
VARIATION
Arugula-walnutpesto
PrepareBasilPestoaccordingtodirectionssubstitutingarugulaforthebasilandwalnutsforthepinenuts
Sun-DriedTomatoPesto
AtastytwistontheclassicBasilPesto(page217)thissaucecanbemixedwithsourcreamorcreamcheeseforatastydipFoundneartheproducesectionofthesupermarketdry-packedsun-driedtomatoesaremuchlessexpensiveandfreshertastingthanoil-packedones
Phases234Makes8(3-tablespoon)servingsActiveTime10minutesTotalTime15minutes
frac34cupsun-driedtomatoes(notpackedinoil)2cupsboilingwaterfrac14cupwaterfrac34cupextra-virginoliveoilfrac12cupbasilleavesfrac14cuppinenutstoasted3tablespoonsgratedPecorinoRomano1garlicclove1Combine sun-dried tomatoes andboilingwater in a bowl let standuntiltomatoesarepliableabout10minutesDrainsqueezeoutexcessliquid2 Combine tomatoes water oil basil pine nuts Pecorino Romano andgarlicinablenderpulseuntilfairlysmoothServerightawayorrefrigerate
inanairtightcontainerforupto2daysorfreezeforupto1week
PER SERVING Net Carbs 3 grams Total Carbs 4 grams Fiber 1 gramProtein2gramsFat24gramsCalories240
SalsaCruda
Thisuncookedtomatosauceisdeliciousovervegetablesandmakesasummerydishwhen tossedwith grilled shrimp or chicken If your tomatoes are on theacidicsideaddfrac12teaspoongranulatedsucralose
Phases1234Makes10(frac14-cup)servingsActiveTime15minutesTotalTime45minutes
4mediumtomatoesseededandchoppedfrac14cupextra-virginoliveoil3tablespoonschoppedfreshbasil1tablespoonredwinevinegar1garlicclovemincedfrac12teaspoonsaltfrac14teaspoonpepper
CombinetomatoesoilbasilvinegargarlicsaltandpepperinamediumbowlLetstand30minutesbeforeserving
PERSERVINGNetCarbs15gramsTotalCarbs2gramsFiber05gramsProtein0gramsFat55gramsCalories60
Tip Itrsquos a good idea towear gloves to prevent skin irritationwhen choppingjalapentildeosAlsobecarefulnottorubyoureyesaftertouchingthepeppers
TomatilloSalsa(SalsaVerde)
BreakoutofyourredsalsarutThisgreensalsaistangyandslightlyspicyand
hasabitofcrunchtooIfyouhavenrsquotexperimentedwithtomatilloamemberofthe tomato family thatrsquosparticularly low incarbs this is agood first recipe totry
Phases234Makes12(frac14-cup)servingsActiveTime15minutesTotalTime15minutes
1poundtomatilloshuskedandchoppedfrac12smallredonionfinelychoppedfrac34cupchoppedfreshcilantro2tablespoonsfreshlimejuice2tablespoonsextra-virginoliveoil1jalapentildeofinelychopped(seenoteonpage219)frac12teaspoonsalt18teaspoonpepper
Mix tomatillos onion cilantro lime juice oil jalapentildeo salt and pepper in amediumbowlLetstand30minutestoallowflavorstoblendServechilledoratroomtemperatureRefrigerateleftoversinanairtightcontainerforupto3days
PERSERVINGNetCarbs4gramsTotalCarbs6gramsFiber2gramsProtein1gramFat5gramsCalories70
HollandaiseSauce
This is the classic sauce for asparagus broccoli andEggsBenedict butdonrsquotoverlookitforfishandshellfishThisrecipecallsforclarifiedbuttermdashmeaningthemilksolidsareremovedwhichmakesthesaucemorestableIfyouprefersimplymeltthebutterandadditinstep2withoutstrainingit
Phases1234Makes16(2-tablespoon)servingsActiveTime15minutesTotalTime25minutes
1frac12cups(3sticks)unsaltedbutter3largeeggyolks3tablespoonswater1tablespoonfreshlemonjuicefrac12teaspoonsalt18teaspoonpepper1Lineasievewithadamppapertowelandsetovera2-cupmeasuringcupBringbuttertoaboilinasmallsaucepanovermediumheatcookuntilfoamontopfallstothebottomandthebutterbeginstoclearabout8minutesPourbutterthroughsievesetaside2Combineeggyolksandwaterinthetopofadoubleboilersetover(notin)simmeringwatersetovermedium-lowheatsimmeruntilmixturehastripledinvolumeabout3minutesAddbutterinaslowandsteadystreamwhiskingconstantlyuntilsaucethickensWhiskinlemonjuicesaltandpepperserverightaway
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein1gramFat18gramsCalories160
BrownButterSauce
Butter cooked just until it browns has a lovely nutty flavor and aroma Thissimple French classic pairs well with any white fish or scallops eggs andvegetables
Phases1234Makes4(2-tablespoon)servingsActiveTime10minutesTotalTime10minutes
frac12cup(1stick)unsaltedbutter1tablespoonlemonjuicefrac12teaspoonsalt18teaspoonpepper
Meltbutter ina small saucepanovermediumheat cookuntilbutterbegins to
brownandsmellnuttyabout5minutesRemovefromheatstirinlemonjuicesaltandpepperServerightaway
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein0gramsFat23gramsCalories200
COMPOUNDBUTTERSANDOILS
Butter-GilBlend
Thismixishighinmonounsaturatedfatsandincludessomeomega-3fattyacidsItalsohasanicemouthfeelandspreadsthewaysoftmargarinedoesServeonvegetablesfishormeat
Phases1234Makes32(1-tablespoon)servingsActiveTime5minutesTotalTime5minutes
1cup(2quarters)saltedbutterfrac12cuplightoliveoilfrac12cupcanolaoil
Blend butter and both oils in a food processor until smooth Scrape into acontainerwithasnaptopKeepsintherefrigeratorforuptoonemonth
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein0gramsFat16gramsCalories110
Herb-ButterBlend
ThissavoryversionoftheButter-OilBlendisdeliciousonvegetablesfishandmeats
Phases1234
Makes32(1-tablespoon)servingsActiveTime7minutesTotalTime7minutes
frac12teaspoonsalt1teaspoonfinelygroundblackpepperfrac12cuplightoliveoil2clovesgarlicpeeled3(3-inch)sprigsfreshoreganoleavesstemmed5ndash10freshbasilleaves1cup(2quarters)saltedbutterfrac12cupcanolaoil
PlacesaltpepperoliveoilgarlicoreganoandbasilinafoodprocessorPulseuntilherbsare finelygroundand therearenovisible specksofpepper (30ndash60seconds total)Addbutterandcanolaoilblendinguntil smoothScrape intoacontainerwithasnaptopandrefrigerateupto1month
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein0gramsFat125gramsCalories110
ParsleyButter
TopvegetablesorgrilledmeatsandpoultrywiththisseasonedbutteroruseittocookeggsSubstituteamincedcloveofgarlicandalittleonionifshallotsarenrsquotavailableFeelfreetosubstitutechoppedfreshcilantrofortheparsleylimejuiceforthelemonjuiceandapinchofcayennepepperforthepepper
Phases1234Makes4(2-tablespoon)servingsActiveTime10minutesTotalTime2hours10minutes
6tablespoonssaltedbutteratroomtemperature1smallshallot(orgarlic)minced2tablespoonsmincedparsley
2teaspoonsfreshlemonjuicefrac14teaspoonsalt18teaspoonpepper
Combine butter shallot parsley lemon juice salt and pepper in a mediumbowl blend well to distribute ingredients thoroughly Spoon seasoned butterontowaxedpaperrollpaperaroundbutter toformalogTwistendstosecurebutter roll gently across counter to form an even cylinder Refrigerate untilchilled at least 2 hours and up to 1 week Slice into small pats and use asdesired
PER SERVING Net Carbs 1 gram Total Carbs 1 gram Fiber 0 gramsProtein0gramsFat17gramsCalories150
Herb-FlavoredOil
Useherboilstogarnishvegetablessoupsandmeatsorinsaladdressings
Phases1234Makes16(1-tablespoon)servingsActiveTime10minutesTotalTime8hours
1bunchfreshleafyherbssuchasbasilparsleyorcilantro1cupextra-virginoliveoilorcanolaoil1BringalargepotofsaltedwatertoaboilHaveabowlofcoldwaterreadyAdd the herbs (stems and all) to the boiling water and leave until justsoftened and bright green about 30 seconds Drain and plunge into coldwatertostopcookingDrainagainandpatdrywithpapertowels2CombineherbsandoilinablenderBlenduntilsmoothTransfertoaglassjarcoverandrefrigerate8hoursorovernight3Strainoilthroughafine-meshsieveRefrigerateoilinanairtightcontainerforupto1week
PER SERVING Net Carbs 0 grams Total Carbs 0 grams Fiber 0 gramsProtein0gramsFat14gramsCalories130
SALADDRESSINGS
To get the most monounsaturated fats and minimize your consumption ofpolyunsaturatesofwhichwealreadygetplentymakesaladdressingswitholiveoilmdashuse theextra-virgin typemdashandcanolaoilA fewofourdressingscall foranotheroiltolendacertainflavorInrecipesthatcallforricewinevinegarbesure to use the unseasoned kind with no added sugar For additional saladdressings such as Lemon Vinaigrette Green Goddess Dressing and GarlicRanchDressinggotowwwatkinscomrecipes
CaesarSaladDressing
This is the classic dressing for a Caesar salad made with Romaine but itenlivensanysaladgreensFora real treatmake thisdressingwithhomemadeMayonnaise(page208)
Phases1234Makes4(2-tablespoon)servingsActiveTime5minutesTotalTime5minutes
frac14cupmayonnaise3tablespoonsgratedParmesan1tablespoonanchovypaste1tablespoonfreshlemonjuice2garlicclovesfinelychopped2teaspoonsextra-virginoliveoil1teaspoonWorcestershiresauce1teaspoonDijonmustardfrac12teaspoonpepperHotpeppersauce
Combine mayonnaise cheese anchovy paste lemon juice garlic oilWorcestershiresaucemustardpepperandhotsauceinasmallbowlUserightawayorrefrigerateinanairtightcontainerforupto2days