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

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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

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

DailyNetCarbintake30grams

Height5feet3inches

Weightlost25pounds

Formertriglycerides181

FormerHDL(ldquogoodldquo)cholesterol41mgdL

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

DailyNetCarbintake50ndash75grams

Height6feet1inch

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

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

Height5feet6inches

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

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

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

SUCCESSSTORY7HUNGRYNOMORE

AftereatingatldquostarvationlevelrdquofordecadeswithoutbeingabletoloseweightRebecca Latham decided to join her husband on the Atkins Diet Unusuallyresistant toweight loss she is finallyseeing resultsandclosing inonhergoalweight

VITALSTATISTICS

CurrentPhasePre-Maintenance

Height5feet3inches

Weightloss10poundsGoal

weight130pounds

FormerBMI266

CurrentBMI248

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

Height6feet

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

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

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

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

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

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

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

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

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

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

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

Cooling raita is a staple in Indian and Middle Eastern cuisines It cools hotcurriesbutitrsquosalsogreatwithmilddishesandspicedgrilledmeatsandevenasadip

Phases234Makes8(frac14-cup)servingsActiveTime15minutesTotalTime1hour15minutes

1mediumcucumberpeeledseededgratedandsqueezeddry1frac12cupsplainwholemilkyogurt2tablespoonschoppedfreshmint2tablespoonschoppedfreshcilantrofrac12teaspoonsalt18teaspooncurrypowder

CombinecucumberyogurtmintcilantrosaltandcurrypowderinamediumbowlCoverandrefrigeratefor1hourtoallowflavorstoblend

VARIATION

Tzatziki

Prepare Raita according to directions omitting the mint cilantro and currypowderandadding2 tablespoonsextra-virginoliveoil1mincedgarliccloveand2teaspoonsfreshlemonjuiceForamoreauthenticdishuseGreekyogurtwhichisthickerandrichermdashandlowerincarbsmdashthanthestandardsupermarketvariety

RomescoSauce

ThistraditionalSpanishsaucegetsbodyandflavorfrompureacuteedbellpeppersandalmondsmdasha terrific low-carb combinationUse it ongrilledmeats vegetablespoultryandeggs

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

2tablespoonsunsaltedbutter1frac12cupsheavycreamfrac12cupgratedParmesanfrac14cupgratedPecorinoRomano18teaspoonpepperPinchgroundnutmeg

Melt butter in amedium saucepanovermediumheatAdd creamand simmeruntil reducedto1cupabout10minutesRemovefromheatstir inParmesanPecorinoRomanopepperandnutmeguntilthecheeseshavemeltedandsauceissmoothServerightaway

VARIATION

Vodkasauce

Prepare Alfredo Sauce according to directions adding 3 tablespoons tomatopasteand2tablespoonsvodkatotheheavycreambeforereducing

BasicTomatoSauce

Thisversatilesauceisgreatnot justwithmeatballsoronlow-carborshiratakipastabutalsoonsauteacuteedzucchinionionsorpeppers

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

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

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

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

VARIATION

Arugula-walnutpesto

PrepareBasilPestoaccordingtodirectionssubstitutingarugulaforthebasilandwalnutsforthepinenuts

Sun-DriedTomatoPesto

AtastytwistontheclassicBasilPesto(page217)thissaucecanbemixedwithsourcreamorcreamcheeseforatastydipFoundneartheproducesectionofthesupermarketdry-packedsun-driedtomatoesaremuchlessexpensiveandfreshertastingthanoil-packedones

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

SalsaCruda

Thisuncookedtomatosauceisdeliciousovervegetablesandmakesasummerydishwhen tossedwith grilled shrimp or chicken If your tomatoes are on theacidicsideaddfrac12teaspoongranulatedsucralose

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

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

1frac12cups(3sticks)unsaltedbutter3largeeggyolks3tablespoonswater1tablespoonfreshlemonjuicefrac12teaspoonsalt18teaspoonpepper1Lineasievewithadamppapertowelandsetovera2-cupmeasuringcupBringbuttertoaboilinasmallsaucepanovermediumheatcookuntilfoamontopfallstothebottomandthebutterbeginstoclearabout8minutesPourbutterthroughsievesetaside2Combineeggyolksandwaterinthetopofadoubleboilersetover(notin)simmeringwatersetovermedium-lowheatsimmeruntilmixturehastripledinvolumeabout3minutesAddbutterinaslowandsteadystreamwhiskingconstantlyuntilsaucethickensWhiskinlemonjuicesaltandpepperserverightaway

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

frac12cup(1stick)unsaltedbutter1tablespoonlemonjuicefrac12teaspoonsalt18teaspoonpepper

Meltbutter ina small saucepanovermediumheat cookuntilbutterbegins to

brownandsmellnuttyabout5minutesRemovefromheatstirinlemonjuicesaltandpepperServerightaway

COMPOUNDBUTTERSANDOILS

Butter-GilBlend

Thismixishighinmonounsaturatedfatsandincludessomeomega-3fattyacidsItalsohasanicemouthfeelandspreadsthewaysoftmargarinedoesServeonvegetablesfishormeat

1cup(2quarters)saltedbutterfrac12cuplightoliveoilfrac12cupcanolaoil

Blend butter and both oils in a food processor until smooth Scrape into acontainerwithasnaptopKeepsintherefrigeratorforuptoonemonth

Herb-ButterBlend

ThissavoryversionoftheButter-OilBlendisdeliciousonvegetablesfishandmeats

Phases1234

Makes32(1-tablespoon)servingsActiveTime7minutesTotalTime7minutes

frac12teaspoonsalt1teaspoonfinelygroundblackpepperfrac12cuplightoliveoil2clovesgarlicpeeled3(3-inch)sprigsfreshoreganoleavesstemmed5ndash10freshbasilleaves1cup(2quarters)saltedbutterfrac12cupcanolaoil

PlacesaltpepperoliveoilgarlicoreganoandbasilinafoodprocessorPulseuntilherbsare finelygroundand therearenovisible specksofpepper (30ndash60seconds total)Addbutterandcanolaoilblendinguntil smoothScrape intoacontainerwithasnaptopandrefrigerateupto1month

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

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

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)

frac14cupmayonnaise3tablespoonsgratedParmesan1tablespoonanchovypaste1tablespoonfreshlemonjuice2garlicclovesfinelychopped2teaspoonsextra-virginoliveoil1teaspoonWorcestershiresauce1teaspoonDijonmustardfrac12teaspoonpepperHotpeppersauce

Combine mayonnaise cheese anchovy paste lemon juice garlic oilWorcestershiresaucemustardpepperandhotsauceinasmallbowlUserightawayorrefrigerateinanairtightcontainerforupto2days

GreekVinaigrette

Servethistangylemon-garlicdressingoniceberglettucewithsomeblackolivesredonionstomatoescucumbersandfetacheeseforaGreeksaladAddgrilledshrimptoturnitintoaheartysaladsupper

6tablespoonsextra-virginoliveoil1garlicclovefinelymincedfrac12teaspoondriedoreganocrumbledfrac12teaspoonsaltfrac14teaspoonpepper2tablespoonsfreshlemonjuice1teaspoonredwinevinegar

Whisk togetheroilgarlicoregano salt andpepper ina smallbowlwhisk inlemonjuiceandvinegarUserightawayorrefrigerateinanairtightcontainerforupto2days

HotBaconVinaigrette

PerfectforawintermealthishotdressingwiltsthesaladgreensServeitoverspinach iceberg tender chicory or Romaine Add a few hard-boiled eggsandoralittleleftoverroastchickentomakeafillinglunchoralightdinner

Phases1234Makes6(2-tablespoon)servings

6slicesthick-cutbaconcutintofrac14-inchstripsfrac14cupsherryvinegarfrac14cupextra-virginoliveoilSaltandpepper

Brown bacon in a skillet over medium heat stirring occasionally until crispabout10minutesUsingaslottedspoontransfertoapapertowel-linedplatetodrainkeepbaconfatinskilletAddvinegarandoilwhiskscrapingupbrownedbitsfrombottomofpanSeasonwithsaltandpeppertotastePourovergreenswhilestillhot

Tip Instead of whisking salad dressing ingredients you can use a blender orplacetheminajarwithatight-fittinglidandshakeitvigorously

SherryVinaigrette

Servethiscreamydressingoverspinachwatercressarugulaorotherdarkleafygreens

2tablespoonssherryvinegar1smallshallotminced1teaspoonDijonmustardfrac12teaspoonsaltfrac14teaspoonpepper6tablespoonsextra-virginoliveoil

CombinevinegarshallotmustardsaltandpepperinasmallbowlAddoilinaslow steady stream whisking until dressing thickens Use right away orrefrigerateinanairtightcontainerforupto2days

CreamyColeslawDressing

Thismakesenoughdressingforonesmallgreencabbageortwo8-ouncebagsofshreddedcabbage

frac34cupmayonnaisefrac14cupsourcream2tablespoonscidervinegar1garlicclovechopped1teaspooncarawayseedsfrac12teaspoonsaltfrac14teaspoonpepper

Combine mayonnaise sour cream vinegar garlic caraway seeds salt andpepperinasmallbowlAfteraddingdressingtocabbagecoverandrefrigerateforatleast30minutesbeforeserving

FreshRaspberryVinaigrette

Ifyourberriesare tartyoumaywant toadd thenoncaloric sweetenerbut in-seasonberriesarelikelytobefinewithoutit

frac12cupfreshraspberries2tablespoonswater3tablespoonsredwinevinegar1teaspoongranularnoncaloricsweetener(optional)1shallotmincedfrac12teaspoonsaltfrac12teaspoonpepperfrac12cupextra-virginoliveoil

Pureacutee raspberries and water in a blender strain into a bowl Stir in vinegarnoncaloric sweetener shallot salt and pepper Add oil in a slow streamwhisking until dressing thickens Use right away or refrigerate in an airtightcontainerforupto2days

PER SERVING Net Carbs 1 gram Total Carbs 0 grams Fiber 1 gramProtein0gramsFat14gramsCalories130

BlueCheeseDressing

DrizzlethisthickandcreamydressingovericeberglettuceorothersaladgreensorserveasadipforfreshvegetablesorBuffalochickenwingsoratopcoldroastbeef If you can make the dressing a day ahead to let the flavors developHomemadeMayonnaise(page208)producesscrumptiousresults

4ouncesbluecheesecrumbled(1cup)frac12cupmayonnaise

frac12cupsourcream13cupheavycream1tablespoonfreshlemonjuicefrac12teaspoonDijonmustardfrac12teaspoonpepper

Combinecheesemayonnaise sourcreamheavycream lemon juicemustardandpepperinamediumbowlmashingwithaforktobreakupthecheeseUserightawayorrefrigerateinanairtightcontainerforupto3days

ItalianDressing

ThistraditionalfavoriteachievestheperfectratioofoiltovinegarIfyoudonrsquothaveagarlicpresscrushthecloveswiththeflatsideofaknifeandthenmincethemveryfinely

frac34cupextra-virginoliveoil4tablespoonsredwinevinegar2tablespoonsfreshlemonjuice2garlicclovespressed3tablespoonsmincedfreshparsley1tablespoonmincedfreshbasil2teaspoonsdriedoreganofrac12teaspoonredpepperflakesfrac14teaspoonsaltfrac14teaspoonpepperfrac12teaspoongranularnoncaloricsweetener

Combine oil vinegar lemon juice garlic parsley basil oregano red pepperflakes salt pepper and sugar substitute in a jarwith a tight-fitting lid shakevigorously(Thiscanalsobedoneinablender)Userightawayorrefrigerateinanairtightcontainerforupto3days

RoastedGarlic-BasilDressing

Roastedgarlicemulsifies thiscreamydressingkeeping it fromseparating intooilandvinegarRoastingtamesthegarlicrsquospungencyresultinginapastethatrsquosactuallysweetIfyouhaveaceramicgarlicroasteruseitinsteadofaluminumfoil

1largegarlicbulb1cupplus1tablespoonextra-virginoliveoildivided13cupunseasonedunsweetenedricewinevinegar10freshbasilleaves1ouncegratedParmesan(optional)frac12teaspoonsalt1teaspoonpepper2tablespoonsxylitol1 Preheat the oven to 400degF Trim the top frac14 inch off the garlic bulb toexpose theclovesPlaceona largesquareofaluminumfoildrizzle the topwithatablespoonofoliveoilandclosetightlytoformapacketBakeuntilgarlicisverysoftabout45minutesRemovefromovenandletcoolatroomtemperatureforabout25minutes2PlacevinegarbasilandgratedParmesaninfoodprocessorandpulseuntilveryfinelygroundSeparategarlicintoclovesSqueezeroastedgarlicoutofskins into food processor and add olive oil salt and pepper Process untilsmooth2or3minutesRefrigerateinasqueezebottleorclosedcontainerfor

uptoaweek

RanchDressing

Anall-Americanfavoritethishomemadeversionofthecreamygarlic-and-herbdressingissmoothandsatisfying

Phases1234Makes8(2frac12-tablespoon)servingsActiveTime10minutesTotalTime10minutes

frac34cupmayonnaisefrac12cupheavycream2tablespoonschoppedfreshparsley2tablespoonschoppedchives2teaspoonsfreshlemonjuice2teaspoonsDijonmustard1garliccloveminced1teaspoonchoppedfreshdillfrac12teaspoonsaltfrac14teaspoonpepper

Whisk mayonnaise cream parsley chives lemon juice mustard garlic dillsalt and pepper in a small bowl Use right away or refrigerate in an airtightcontainerforupto3days

SweetMustardDressing

Use this sweet-and-sour dressing to bring out the best in any salad containing

meatorcheeseortodressupsteamedgreenvegetables

13cupcoarse-grainmustard13cupcidervinegarfrac14cupsugar-freepancakesyrupfrac12teaspoonsaltfrac14teaspoonpepper23cupcanolaoil

CombinemustardvinegarsyrupsaltandpepperinasmallbowlAddoilinaslow steady stream whisking until dressing thickens Use right away orrefrigerateinanairtightcontainerforupto2days

Carrot-GingerDressing

Thiscolorfuldressingaddsexoticflavortoiceberglettucesteamedgreenbeansorchickensalmonorlow-carborshiratakinoodlesalads

3mediumcarrotsgrated3tablespoonsmincedfreshgingerfrac14cupchoppedwhiteonionfrac14cupunseasonedunsweetenedricewinevinegarfrac14cupwater

1tablespoonsoysauce1tablespoondarksesameoil1teaspoonsaltfrac12teaspoongranularnoncaloricsweetenerfrac12cupcanolaoil

Pureacutee carrots ginger onion vinegar water soy sauce sesame oil salt andsugar substitute in a blender With motor running add oil in a slow steadystream until dressing thickens Use right away or refrigerate in an airtightcontainerforupto1day

CreamyItalianDressing

ThiscreamydressingboldwithagedcheeseherbsandspicesmightbecomeyourfavoriteIfyoudonrsquothaveItalianseasoningonhanduseacombinationofbasiloreganoandparsleyinstead

frac12cupmayonnaisefrac12cupwhitewinevinegar2tablespoonsxylitolfrac14cupgratedParmesan1garliccloveminced2teaspoonsdriedItalianseasoningfrac14teaspoonredpepperflakesfrac14teaspoonsaltfrac14teaspoonpepper2tablespoonschoppedfreshparsley

Whiskmayonnaise vinegar and xylitol in amedium bowl Stir in Parmesangarlic Italian seasoning pepper flakes salt pepper and parsley until wellblended Let stand 5 minutes Use right away or refrigerate in an airtightcontainerforupto3daysstirbeforeusing

ParmesanPeppercornDressing

ThissimpledressingisespeciallygoodwithshavedfennelorstronglyflavoredgreensandvegetablesTocrackwholepeppercornsplacethemunderaheavy-bottomedpanandpressdownonthemoruseamortarandpestle

3tablespoonsfreshlemonjuice3tablespoonsgratedParmesan1garlicclovechopped1teaspoonredwinevinegar1teaspoongranularnoncaloricsweetener1teaspooncrackedblackpeppercornsfrac12teaspoonsaltfrac12cupextra-virginoliveoil

Combine lemon juiceParmesangarlicvinegar sugarsubstitutepeppercornsand salt in a small bowl Add oil in a slow steady stream whisking untildressingthickensUserightawayorrefrigerateinanairtightcontainerforupto3days

VARIATION

Lemon-DillVinaigrette

Prepare Parmesan Peppercorn Dressing according to directions replacing theParmesanwith1tablespoondrainedcapersand1tablespoonchoppedfreshdill

FrenchDressing

Trythisclassicsweet-tartAmericansaladdressingwithcrisppiecesoficeberglettuce and wedges of sweet ripe tomatoes If you donrsquot have garlic powdercrush one garlic clove with the flat side of a chefrsquos knife and add it to thedressingremoveanddiscardthegarlicbeforeservingorstoring

frac12cuplow-carbketchupfrac12cupcanolaoilfrac14cupcidervinegar1tablespoonxylitolfrac12teaspoonsaltfrac14teaspoongarlicpowderPinchcayennepepper

WhiskketchupoilvinegarxylitolsaltgarlicpowderandcayennepepperinamediumbowlUserightawayorrefrigerateinanairtightcontainerforupto3days

RussianDressing

Despiteitsnamethis isanAmericanrecipeItrsquossaidthatatonetimeitcalledfor caviar as an ingredient hence the nameYou can also spoon it over coldslicedchickenorhard-boiledeggs

frac34cupmayonnaisefrac12cuplow-carbketchup1tablespoonfinelychoppedonion1tablespoonchoppedfreshparsley2teaspoonspreparedhorseradish1teaspoonWorcestershiresauce

CombinemayonnaiseketchuponionparsleyhorseradishandWorcestershiresauce in a bowl mixing well Use right away or refrigerate in an airtightcontainerforupto3days

PER SERVING Net Carbs 0 grams Total Carbs 1 gram Fiber 1 gramProtein0gramsFat17gramsCalories160

TipHeinzandothermanufacturersmakeketchupwithnoaddedsugarIfyourgrocerystoredoesnrsquotcarryitaskthemanagertoorderitorpurchaseitonline

MARINADESANDRUBS

Unlike sauces and condiments marinades and rubs work their magic beforecookingMarinadesareliquidsthatusuallycontainanacidicingredientmdashwinevinegarlemonorlimejuiceoryogurtmdashandflavoringsMeatchickenfishandevenvegetablesaresoakedinmarinadestoheightentheirflavorsandenzymesin the acidswork to break down fibers Tough cuts ofmeatmay take severalhours(orevendays)tobecometenderwhenmarinatedbutdelicatefishshouldbemarinatedbrieflymdashnomorethan20or30minutesmdashoritmayactuallyldquocookrdquoin the acid giving your finished dish an unpleasant texture Whether yoursquore

marinatingfishtofuvegetablespoultryormeatheedtheinstructionsgiveninthe recipe if no times are given err on the side of cautionmdashfigure 15 to 20minutesforfishandtofu2hoursforchickenpartsorthinsteaks6to8hoursforroastsRubsaredrymixturesofspicesandsometimesherbsAsthenamesuggests

theyrsquore rubbed onto cuts of meat or fish and allowed to permeate it beforecookingIdeallyyoursquollhavethetimetolettherubbedmeatstandovernightbutevenahalfhourwilladdflavor

LatinMarinade

GarlicandlimesuggestingaCubanmojoflavorthismarinadeItrsquosparticularlygoodwithallcutsofporkandchicken(marinateatleast2hoursandupto24)andfishandshellfish(marinatenolongerthan20minutes)

Phases1234Makes8(2-tablespoon)servings(enoughfor1frac12to2poundsmeatfishorvegetables)ActiveTime5minutesTotalTime5minutes

5garlicclovespeeledfrac14cupfreshlemonjuice2tablespoonsfreshlimejuice2tablespoonschoppedcilantroleavesfrac12smallonionchopped1frac12teaspoonsgratedorangezestfrac34teaspoondriedoregano1frac12teaspoonssaltfrac34cupcanolaoil

Combine garlic lemon juice lime juice cilantro onion orange zest oreganoandsaltinablenderblenduntilsmoothAddtheoilandpulsetocombine

PERSERVINGNetCarbs25gramsTotalCarbs3gramsFiber05gramProtein05gramFat21gramsCalories190

TipManyof the ingredients inmarinadesandrubscontaincarbohydratesbutsinceyouusuallydiscardthemarinadeyoursquollactuallyconsumeonlynegligibleamounts

AsianMarinade

Try this simple marinade with chicken kebabs salmon or tuna steaks porkchopsorbeeftenderloinMarinatechickenandmeatforupto24hoursfishforupto2hours

Phases1234Makes6(2-tablespoon)servings(enoughfor1to1frac12poundsmeatfishorvegetables)ActiveTime5minutesTotalTime5minutes

frac12cupsoysauce2tablespoonsunseasonedricewinevinegar2tablespoonsxylitol1tablespoongratedpeeledginger2garlicclovesminced2teaspoonsdarksesameoil2tablespoonscanolaoil

CombinesoysaucevinegarsugarsubstitutegingergarlicandsesameoilinabowlSlowlywhiskincanolaoiluntilcombined

Tip Discardmarinades after soaking food Even if yoursquove refrigerated it themarinade may harbor potentially harmful bacteria If you want to use themarinadeasabastingsauceortopassitatthetableitrsquosmuchsafertoreservesomebeforeaddingthefoodortomakeafreshbatch

ChipotleMarinade

Chipotlesenadoboareavailable incans in theMexicanfoodsectionsofmostsupermarketsThispastelikemarinadeisterrificonbone-inchickenshortribsallporkcutsandbonelessskinlessturkeycutlets

Phases1234Makes 4 (2-tablespoon) servings (enough for about 1 poundmeat fish orvegetables)ActiveTime5minutesTotalTime5minutes

6garlicclovesminced4chipotlesenadobofinelychopped2teaspoonsgranularnoncaloricsweetener2tablespoonsfreshlimejuice2tablespoonsextra-virginoliveoil2teaspoonsgroundcumin1teaspoonsalt

Combinegarlicchipotlesnoncaloricsweetenerlimejuiceoilcuminandsaltinabowlmixwell

MediterraneanMarinade

RosemarygarlicandlemonarethebaseofthisversatilemarinadeItrsquosgreatonjustaboutanythingyougrillbroilsauteacuteorroastbutparticularlychickenvealchopseggplantslicesmild-flavoredwholefishsuchassnapperorbassandseascallopsBecauseitrsquoslowinacidevenfishandshellfishcanbemarinatedinitforupto24hours

2tablespoonsDijonmustard2tablespoonsfreshchoppedrosemaryleaves3garlicclovespeeled1teaspoongratedlemonzestfrac12teaspoongroundfennelfrac12teaspoonpepper1teaspoonsaltfrac12cupextra-virginoliveoil

Combine mustard rosemary garlic lemon zest fennel pepper and salt in ablenderWiththemotorrunningslowlydrizzleintheoiluntilincorporated

PER SERVING Net Carbs 1 gram Total Carbs 2 grams Fiber 1 gramProtein1gramFat29gramsCalories270

HeartyRedWineMarinade

Steaksvenisonbisonorothergamethickonionslicesandsummersquashareamong the foods that standupwell to this full-flavoredmarinadeSubstituteasmallonionfortheshallotifyouwish

frac12cupdryredwinefrac14cupextra-virginoliveoil2tablespoonsredwinevinegar1mediumshallotchopped1garliccloveminced2teaspoonsgranularnoncaloricsweetener10juniperberries(optional)2teaspoonschoppedfreshrosemaryleavesfrac14teaspooncoarselygroundblackpepperfrac34teaspoonsalt

Combine wine oil vinegar shallot garlic sugar substitute juniper berriesrosemarypepperandsaltinabowlmixwell

TipAcleancoffeegrinderisidealforgrindingwholespicesTocleanittearupa slice of bread and whirl it in the machine to form crumbs The bread willabsorb the coffee grounds and oils Repeat after yoursquove ground the spices toabsorbtheiroils

BBQRub

UsethissimplerubtospiceupmeatsbeforegrillingandforroastingaswellItsflavorpairsbeautifullywithBarbecueSauce(page212)Rubthisonribsbeforecookingandthenbastetheribswiththesauceduringthelast10to20minutesofgrillingorcooking

Phases1234Makes12(1-tablespoon)servings(enoughfor3frac12to4poundsmeatorfish)ActiveTime5minutesTotalTime5minutes

2tablespoonsgroundcumin2tablespoonsgarlicpowder2tablespoonsonionpowder2tablespoonsxylitol1frac12tablespoonschilipowder1frac12tablespoonspepper1tablespoonsalt1teaspoonpowderedmustard1teaspoongroundallspice

Combinecumingarlicpowderonionpowderxylitolchilipowderpeppersaltmustardandallspiceinabowlmixwell

PER SERVING Net Carbs 3 grams Total Carbs 4 grams Fiber 1 gramProtein1gramFat05gramCalories20

TipYou can store extra spice rubmixtures in an airtight container in a coolplaceforuptotwomonths

MoroccanRub

Thisexoticmixisagreatflavorboosterforlambshrimpandchicken

Phases1234Makes6(1-tablespoon)servings(enoughforabout2poundsmeatorfish)ActiveTime5minutesTotalTime5minutes

2tablespoonsplus2teaspoonsgroundcumin4teaspoonsgroundcoriander4teaspoonssalt2teaspoonspepper2teaspoonsgroundginger2teaspoonsdriedoregano1frac12teaspoonsgranularnoncaloricsweetener1teaspoongroundcinnamon

Combine cumin coriander salt pepper ginger oregano sugar substitute andcinnamoninabowlmixwell

PER SERVING Net Carbs 1 gram Total Carbs 3 grams Fiber 2 gramsProtein1gramFat1gramCalories25

TipAfterfoodhasmarinatedinadryrubremoveasmuchaspossiblealongwithanyjuicesreleasedbeforecookingtoensurebrowning

CajunRub

This is a classic ldquoblackeningrdquo rub for fish steaks such as tunaor swordfishorfillets such as catfish and snapper but it also works well for poultry or pork

2tablespoonsplus2teaspoonspaprika2tablespoonsdriedoregano1tablespoongarlicpowder1tablespoonsalt1teaspoondriedthyme1teaspooncayennepepper

Combinepaprikaoreganogarlicpowdersaltthymeandcayennepepperinabowlmixwell

PER SERVING Net Carbs 1 gram Total Carbs 3 grams Fiber 2 gramsProtein1gramFat0gramsCalories15

BROTHS

Drinking two cups of broth helps eliminate or minimize side effects such asweaknessthatmayresultfromthediureticeffectsoffollowingavery-low-carb(50 daily grams of Net Carbs or less) diet Along with fluids you can losesodium(salt)andothermineralsThesethreebrothswillkeepyourelectrolytesbalanced Plus theyrsquore farmore flavorful and nutritious than canned or otherpackagedversions

ChickenBroth

Eachcupofthissatisfyingbrothcontains7gramsofproteinprovidingaboutanounceofproteinmdashfarmorethananystore-boughtproductThebrothisalsorichinpotassiumandmagnesium

Phase1234

Makes16(1-cup)servingsActiveTime30minutesTotalTime4hours30minutes

1(4-pound)chicken2smallonions2centercelerystalkswithleaves2garliccloves2tablespoonssalt4quarts(16cups)water5parsleysprigs(optional)5thymesprigs(optional)2bayleaves(optional)10blackpeppercorns1Combine chicken onions celery garlic saltwater optional seasoningsandpeppercornsinalargepotovermediumheatBringjusttoaboilReduceheattolowandsimmercoveredfor2hoursStirtobreakuplargepiecesofchickenAddenoughwatertoreturntooriginallevelandsimmer2to4hourslongerRestorewaterlevelagainbringtoaboilandremovefromheat2 After stock has cooled slightly strain and discard all solids (includingchicken)3Chill in therefrigeratoruntilfatcongealsSkimoffanddiscardTransferbroth to small containers refrigerate for up to 3 days or freeze for up to 3months

PER SERVING Total Carbs 1 gram Fiber 0 grams Net Carbs 1 gramProtein7gramsFat0gramsCalories28

TipToensureaclearbrothandoptimalflavorrinsethechickenandtheneckbut discard all organs including the kidney which is a reddish brown clumpagainstthebackbonejustinsidethecavityYoucanusetheneck

VARIATION

BeefBroth

PrepareChickenBrothaccordingtodirectionsabovereplacingchickenwith4

poundschuckorbladeroast

VegetableBroth

Canned broths and packaged bouillon cubes can never match the flavor of ahomemade stock In addition this broth is a good source of potassium animportantmineral during dietingUse it in place ofwater or chicken broth inmostsouporsaucerecipes

Phase1234Makes16(1-cup)servingsActiveTime20minutesTotalTime1hour20minutes

4mediumleekswhiteandlightgreenpartsonly2tablespoonsoliveoil2mediumcarrotscoarselychopped2celeryribscoarselychopped4ouncesmushroomssliced4garlicclovescrushed4quarts(16cups)water5parsleysprigs5thymesprigs2bayleaves5teaspoonstablesalt2teaspoonsMortonrsquosLiteSalt(amixofregularsaltandpotassiumchloride)10peppercorns1Cut leeks in half lengthwise andwash in coldwater to remove anydirtChopcoarsely2HeatoilinalargesaucepanovermediumheatAddleekscarrotscelerymushroomsandgarlicsauteacuteuntilvegetablesaresoftbutnotbrownedabout10minutesAddwater parsley thyme bay leaves salt and pepperBringjust to a boil Cover and reduce heat to low and simmer 1 hour stirringperiodically3 Remove from heat and strain pressing on vegetables with a spatula orwooden spoon to release liquid Discard solids and transfer broth to smallcontainersrefrigerateforupto3daysorfreezeforupto3months

HOWTOUSETHEMEALPLANS

OnthefollowingpagesyoursquollfindawidearrayofmealplansthatshouldallowyoutomoveatyourownpacethroughthefourphasesofAtkins(SeeIndexofMealPlansonpage245)TheyincludeaweekofplansforPhase1InductionSimply repeat this week with your own variations as long as you stay inInduction(RememberyoucanaddnutsandseedsaftertwoweeksinInductionifyoudecidetostaytherelonger)WeincludesixweeksatprogressivelyhigherlevelsforPhase2OngoingWeightLossThefiveweeksofplansforPhase3Pre-MaintenancearealsosuitableforPhase4LifetimeMaintenanceBecausevegetariansshouldstartAtkinsinOngoingWeightLoss(OWL)our

vegetarianplans start at 30gramsofNetCarbs inOWLWe recommend thatvegansbeginAtkins inOWLat50gramsofNetCarbsOncevegansbegin toloseweightat this level theycanmovetohighercarbintakesbyfollowingthevegetarianmealplansbutsubstitutingplant-basedfoodsfordairyproductsandeggs

TWOTIERS

MostoftheplanshavetwotiersInOWLyoumoveupin5-gramincrementsso the firstweek yoursquoll stay at the lower levelAfter aweek ormore at thatlevel youcanmove to thenext tier InPre-Maintenanceyoumoveup in10-gram increments sowersquoveprovided similarly incremental versions in the firsttwomeal plans for this phase (See below formore detail on how to read theincrementalplans)

FOCUSONCARBS

While yoursquorewelcome to follow these plans to the letter theyrsquore designed toshowhowtograduallyincreaseyourcarbintakeandfollowingthecarbladder(seepage120)toaddnewfoodsFeelfreetosubstitutefoodswithsimilarcarbcountsswappingasparagusforgreenbeansorcottagecheeseforGreekyogurtforexampleThemeal plans focus on carbs howeverwe have not indicated carbs from

sugarsubstitutescreamdrinkswithacceptablesweetenersmostcondimentsor

acceptable desserts If you add these foods be sure to make adjustments toremainintherightcarbrangesolongasyouconsumeatleast12to15gramsofNetCarbsasfoundationvegetables

PROTEINANDFAT

Intake varies from one person to another so protein and fat portions arenrsquotusuallyindicatedalthoughbothwillmakeupthemajorityofyourcalorieintakeMostpeopleeatroughly4to6ouncesofproteinwitheachmealEatenoughfattofeelsatisfiedWehavehoweverindicatedportionsforthefewproteinfoodsthat also contain carbs such as Canadian bacon and vegetarian and veganprotein sources Likewise wersquove included serving sizes and carb content forsaladdressingsandafewsaucesFeelfreetoaddotherfatssuchasbutteroliveoilandsourcreamYoursquoll follow the same meal plans for Pre-Maintenance and Lifetime

Maintenance but once yoursquove achieved your goal weight yoursquoll need toconsumemore fatty foods tooffset thebody fat that youwereburningduringweight loss Check out our recipes for delicious salad dressings and othercondiments

JUSTTOBECLEAR

WersquovepackedalotofinformationintotheplansHerersquoshowtoreadthembullRecipes that appear in this book are in boldface See the recipe index onpage203forpagenumbers

bullMealsandsnacksshowthecarbcontentofeachitemandasubtotal

bullWhenamealorsnackincludesanincrementalfoodforthehigherlevelofNetCarbsitappearsinbolditalics

bullWhenamealorsnackincludesanincrementalfoodthehigherlevelofcarbcontentinthesubtotalfollowsthelowerlevelandisinparentheses

bullThedayrsquostotalappearsatthebottomofeachdayInthecaseoftwo-tieredplansthehigherlevelofcarbintakeappearsinparentheses

bullFoundationvegetablesarealsolistedinthedayrsquostally

Finallyadailyvarianceatanycarb level isnaturaland fineas longasyoudonrsquotconsistentlyovershootyourcarbtolerancelevelasyoursquollseeinthedailytotalsINDEXOFMEALPLANS

Phase1Induction20gramsofNetCarbs 246ndash47Phase2ongoingWeightLoss25and30gramsofNetCarbs 248ndash4935and40gramsofNetCarbs 250ndash5145and50gramsofNetCarbs 252ndash53

Phase3Pre-MaintenanceandPhase4LifetimeMaintenance55and65gramsofNetCarbs 254ndash5575and85gramsofNetCarbs 256ndash5795gramsofNetCarbs 258ndash59

VEGETARIANANDVEGANMEALPLANS

Phase2OngoingWeightLossVegetarianat30and35gramsofNetCarbs 260ndash61Vegetarianat40and45gramsofNetCarbs 262ndash63Vegetarianat50and55gramsofNetCarbs 264ndash65Veganat50gramsofNetCarbs 272ndash73

Phase3Pre-MaintenanceandPhase4LifetimeMaintenanceVegetarianat60and70gramsofNetCarbs 266ndash67Vegetarianat80and90gramsofNetCarbs 268ndash69Vegetarianat100gramsofNetCarbs 270ndash71

Phase1Induction

Phase2OngoingWeightLossat25and30GramsofNetCarbs (30-gramadditions in bold italics)

Phase 2 OngoingWeight Loss at 35 and 40 Grams of Net Carbs (40-gramadditions in bold italics)

wwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspxPhase 3 Pre-Maintenance and Phase 4 LifetimeMaintenance at 55 and 65Grams of Net Carbs (65-gram additions in bold italics)

wwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspwwwatkinscomRecipesshowRecipe883Atkins-Cuisine-PancakesaspxPhases3Pre-Maintenanceand4LifetimeMaintenanceat75and85GramsofNet Carbs (85-gram additions in bold italics)

wwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspxwwwatkinscomRecipesshowRecipe883Atkins-Cuisine-PancakesaspxPhases 3 Pre-Maintenance and 4 LifetimeMaintenance at 95Grams ofNet

wwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspxwwwatkinscomProductsproductdetailaspxproductID=36wwwatkinscomRecipesshowRecipe883Atkins-Cuisine-PancakesaspxPhase2OngoingWeightLossVegetarian at30and35GramsofNetCarbs(35-gram additions in bold italics)

Phase2OngoingWeightLossVegetarian at40and45GramsofNetCarbs(45-gram additions in bold italics)

Phase3Pre-MaintenanceandPhase4LifetimeMaintenanceVegetarianat60and 70 Grams of Net Carbs (70-gram additions in bold italics)

wwwatkinscomRecipesshowRecipe883Atkins-Cuisine-PancakesaspxwwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspxPhase3Pre-MaintenanceandPhase4LifetimeMaintenanceVegetarianat80and 90 Grams of Net Carbs (90-gram additions in bold italics)

wwwatkinscomRecipesshowRecipe883Atkins-Cuisine-PancakesaspxwwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspxPhase 3 Pre-Maintenance and Phase 4 LifetimeMaintenance Vegetarian at100 Grams of Net Carbs

wwwatkinscomRecipesshowRecipe883Atkins-Cuisine-PancakesaspxwwwatkinscomRecipesshowRecipe884Atkins-Cuisine-wafflesaspxPhase 2 Ongoing Weight Loss Vegan at 50 Grams of Net Carbs

PartIVADIETFORLIFETheScienceofGoodHealth

Chapter13METABOLICSYNDROMEANDCARDIOVASCULARHEALTH

Thewordshealthyand lowfatseeminextricablylinkedbut therationaleforalow-fatdietisbasedontwooverlysimplisticideasthatwenowunderstandtobeincorrect

In this and the following chapter wersquoll highlight how carbohydrate-restrictedapproaches can address cardiovascular disease (and metabolic syndrome) anddiabetesand lookat the impressivebodyof research inboth theseareas (Youmaywanttosharethesechapterswithyourhealthcareprofessional)OneinfourdeathsintheUnitedStatesstemsfromheartdiseasemakingitthe

leading cause of death for bothwomen andmenHeart disease develops overdecadesandapoordietcanaggravateandaccelerate itsprogressionWhetheryou have a strong family history of heart disease or yoursquore blessed withcardioprotective genes you can improve your quality of life by adopting ahealthydietthattargetssomeoftheknownmodifiableriskfactorsAlthough the majority of the medical establishment has focused on LDL

cholesterol an increasedunderstandingof theprogressionofheart diseasehasdirected attention and appreciation toward other risk factors For example didyouknowthatLDLcholesterolisactuallyafamilyofparticlesofvarioussizesand that the smallest particles are themost dangerous ones The Atkins Dieteradicates small LDL particles like a strategic missile defense system YoursquollsoonunderstandthesignificanceofthisfactforbothcardiovasculardiseaseandmetabolicsyndromeBeforewegoanyfurthertwobriefdefinitionsareinorderInsimpleterms

metabolicsyndromeisacollectionofmarkersthatamplifiesyourriskforheartdiseaseincludinghighbloodtriglyceridelevellowHDLcholesterollevelandelevatedglucoseandinsulinlevelsLikewiseinsimpletermsinflammationisacatchallwordthatencompassestheprocessesbywhichyourbodyprotectsyoufrom unfamiliar and potentially damaging substances As part of your bodyrsquosnaturaldefensesystemacertainamountof inflammationishealthyespeciallywhenit respondsto infection irritationor injuryButoncethebattlehasbeenfought inflammationshould return tonormal levelsUnchecked inflammation

whichcanbedetectedduringtheearlyphasesofheartdiseasebyelevatedlevelsofC-reactiveprotein(CRP)isnowunderstoodtobeoneofthebestpredictorsoffutureheartproblemsLevelsoftriglyceridesHDLcholesterolglucoseandinsulin are also important markers that provide a complete picture of youroverallriskstatusWersquollexplorebothconditionsindetailbelowThischapterwill explore theascendancyof scientific studies supporting the

effectiveness of diets low in carbohydrate as a way to achieve cardiovascularheathThisistrueeventhoughyoursquollbeeatingplentyoffatIfyoursquovereadtherestof thisbookwecanassume thatyoursquoveputasideany fearof fat IncaseyoustillhaveanylingeringanxietyhoweverthefollowingpageswillconvinceyouotherwiseFirsthoweverletrsquosconsidertherationaleforalow-fatdietandissueareportcard

ARELOW-FATDIETSAMAJORSUCCESSORASERIOUSDISTRACTION

Most of you know that for the last few decades the government agenciesconcernedwithhealthcarehavebeamedforthastrongandunwaveringmessagereduceyour total fat saturated fat and cholesterol intake to achieve a healthyweightanddecreaseheartdiseaseThemessagehasbeensounrelentingthatthetermsldquohealthyrdquoandldquolow fatrdquo seem inextricably linkedbut the rationale for alow-fatdietisbasedontwooverlysimplisticideasthatwenowunderstandtobeincorrectFirst fat contains 9 Calories per grammore than twice the 4 Calories per

gram of both protein and carbohydrate Since fat is more calorically densereducingintakeofitshouldbetheeasiestwaytopromoteweightlosswhilestillallowingyou toeatagreater totalvolumeof foodand thus feelsatisfiedThislogicisexpressedintheaxiomldquoYouarewhatyoueatrdquoInotherwordsifyoueat fat youmust get fat The corollary is that if you eat less fat then yoursquolleasily lose body fatManyAmericans have embraced this seemingly intuitivestrategy hook line and sinker only to find themselves drowning indisappointmentAs a nation our consumption of total fat and saturated fat has remained

relativelysteadyandeventrendedslightlydownwardoverthelasttwodecadesSowhyareweexperiencingfrighteningtwinepidemicsofobesityanddiabetesAndwhyhasmetabolicsyndromebecomeasignificanthealth threat to tensofmillions of Americans Not because we failed to pay attention to dietaryrecommendationsfocusedonloweringfatRatherwereplacedfatcalorieswith

anabundanceofcarbohydratecalorieswithoutunderstandingthatmanypeoplehave ametabolism that cannot process the additional carbohydrate Basicallythelow-fatapproachhasbackfiredAsecondreasonforthemajoremphasisonreducingdietaryfatsaturatedfat

andcholesterolisbasedonthebeliefthatconsumptionoffattyfoodswillleadtoincreasedbloodcholesterollevelswhichinturnwillincreasetheincidenceofheart disease This belief system often called the ldquodiet-heart hypothesisrdquo hasshapednutritionpolicyinthiscountryforthelastfortyyearsDespitedecadesofresearch and billions of taxpayer dollars earmarked to prove this hypothesistherersquoslittleevidencetosupportitsbasicpremiseThe largest andmost expensive study on the role of fat in the dietwas the

Womenrsquos Health Initiative a randomized controlled trial in which almost50000 postmenopausalwomen aged 50 to 79were tracked for an average ofeight years Researchers assigned participants either to a low-fat diet thatreducedtotalfatintakeandincreasedtheintakeofvegetablesfruitsandgrainsor to a control groupwho could eat whatever theywantedMultiple researchpapers reported on the results of this colossal experiment which can besummarizedasnothingshortofamajorpublichealthdisappointmentAlow-fateatingpattern revealedno significant effectonweight lossor the incidenceofheartdiseasediabetesorcancer1Youcanseewhythelow-fatdietaryapproachtoweightcontrolgetsafailinggrade

METABOLICSYNDROME

As waistlines expand so does the epidemic of metabolic syndrome Itrsquosestimated that nearly one of every four American adults has this condition2whichputsthemonthefasttracktodevelopingtype2diabetesandtriplestheirriskfordevelopingheartdiseaseTheidentificationofmetabolicsyndrometwodecades ago3 is now recognized as a turning point in our understanding ofmetabolism as it plays out in the clinical states of obesity diabetes andcardiovascular disease As a theory metabolic syndrome represents analternative and conflicting paradigm to the diet-heart hypothesis becauseelevated LDL cholesterol is typically not a problem in metabolic syndromeMore important the most effective treatment for metabolic syndrome isrestrictionofcarbohydratenot fatRestrictingdietaryfatandreplacing itwithcarbohydrateactuallyexacerbatesmanyoftheproblemsofmetabolicsyndromeThemetabolicsyndromeparadigmhasthereforecausedagreatdealofdistressmdashandpushbackmdashamongthoseadvocatinglow-fatdiets

Metabolic syndrome involves a cluster ofmarkers that predisposepeople todiabetesandheartdiseaseBecausemetabolicsyndromeincludesthepresenceofmore than one of several potential markers the public health community hasstruggledwiththedecisionofhowbesttodefinediagnoseandtreatitObesityisacommoncharacteristicparticularlyexcessive fat in thewaistandstomachareawhichmakesapersonlookldquoapple-shapedrdquoProblemswithfatmetabolismmanifest as high plasma levels of triglycerides and although a patientrsquos LDLcholesterolisusuallywithinthenormalrangethesizeoftheLDLparticlestendstobe thesmallmoredangerous typeHighbloodpressure isanothercommonmarker as is elevated blood glucose Additional markers include chronicallyelevatedinflammationandabnormalbloodvesselfunction(seethesidebarldquoDoYouHaveMetabolicSyndromerdquo)DOYOUHAVEMETABOLICSYNDROME

Apersonisdefinedashavingmetabolicsyndromeifheorshehasthreeormoreofthefollowingmarkers4

Men Women1WaistCircumference

ge40inches ge35inches

Triglycerides ge150mgdL ge150mgdLHDLcholesterol

le40mgdL le50mgdL

Bloodpressure

ge 13085 mm Hg or use ofmedicationforhypertension

Fastingglucose

ge 100 mgdL or use ofmedication for high bloodglucose

MilligramsperdeciliterWhy do the diverse problems that characterizemetabolic syndrome tend to

show up The prevailing opinion is that all of them are signs of insulinresistancewhichisdefinedasthediminishedabilityofagivenconcentrationofinsulintoexertitsnormalbiologicaleffectWheninsulinresistancedevelopsithasbroadeffectsonavarietyofmetabolicpathwaysthatcanleadtothespecificmarkersformetabolicsyndromeButnoteveryonerespondstoinsulinresistanceinthesamewaymoreoverthetimeframeinwhichcertainsignsdevelopvaries

ThisvariabilitymakesdefiningmdashandtreatingmdashmetabolicsyndrometrickyTreatmentofmetabolicsyndromeiscontroversialwithnutritionalapproaches

generallydownplayedinfavorofmultiplemedicationsthattargettheindividualcomponents Conventional recommendations tend to emphasize caloricrestrictionandreducedfatintakeeventhoughmetabolicsyndromecanbestbedescribed as carbohydrate intolerance Think of it as the first signs of themetabolicbullyleavingmarksLow-carbohydratedietsthereforemakeintuitivesense as a first-line treatmentLetrsquos take a closer lookathow they impact thevariousfeaturesofbothmetabolicsyndromeandheartdisease5

GLUCOSEANDINSULIN

Increased glucose levels are a signal that the body may be having troubleprocessing dietary carbohydrate High insulin levels usually go hand in handwith elevated fasting glucose levels (See ldquoUnderstanding Blood SugarReadingsrdquo on page 297) Dietary carbohydrate contributes directly to bloodglucoselevelsandiswellacceptedasthemajorstimulatorofinsulinsecretionLoweringcarbohydrateintakeisthemostdirectmethodtoachievebettercontrolofbothglucoseandinsulinlevelsCoulditreallybethatsimpleYesitisTheinsulin resistance of metabolic syndrome is characterized by intolerance tocarbohydrate If you have lactose intolerance you avoid lactose If you haveglutenintoleranceyouavoidglutenYougettheideaNot surprising many studies of low-carbohydrate diets have shown that

glucose levels improvesignificantly insubjects following them6 Insulin levelsalsodecreaseregardlessofglucosetolerancestatusandevenintheabsenceofweight loss7 The reduction in insulin levels throughout the day even aftermeals iscrucial topromotingametabolicenvironment thatfavorsfatburningInthiswaycontrollingcarbohydrateintakehasanimportanteffectonthewaythebodyhandlesfatalongwithprofoundeffectsonlipidandcholesterollevelsBut beforewe discuss the research on lipids a quick tutorial on insulin is inorder

HOWINSULINWORKS

ThepancreasmakesandreleasesthehormoneinsulininresponsetoincreasesinbloodglucoseItsmostrecognizedfunctionistorestoreglucoselevelstonormalbyfacilitatingthetransportofbloodglucoseinto(mainly)muscleandfatcells

However insulinhasamultitudeofothereffectsand isgenerallydescribedasthe ldquostorage hormonerdquo because it promotes the storage of protein fat andcarbohydrateForexampleinsulinfacilitatestheconversionofaminoacidsintoprotein and also promotes the conversion of dietary carbohydrate into eitherglycogen (the storage form of carbohydrate in the body) or fatWhile insulinpromotes the storage of nutrients it simultaneously blocks the breakdown ofprotein fat and carbohydrate in the body Put another way when insulin isincreased it puts the brakes on burning fat for fuel and at the same timeencourages storage of incoming foodmostly as fat Butwhen you limit yourcarbohydrateconsumptionyoustimulateincreasedfatburninganddecreasedfatsynthesisInfactfatbreakdownandfatburningareexquisitelysensitivetochangesin

the amount of insulin released in response to dietary carbohydrate8Smalldecreases in insulin can almost immediately increase fat burning severalfoldInsulinalso increasesglucoseuptakeandactivateskeyenzymes that transformglucose into fat Because low-carbohydrate diets significantly blunt insulinlevelsthroughoutthedaytheAtkinsDietisassociatedwithsignificantchangesin fat metabolism that favor decreased storage and increased breakdownTranslation you burn more body fat and store less This is an importantadaptationthatcontributestoadecreasedriskforheartdiseasewithbetterlipidprofiles and improvement in all features of metabolic syndrome This is whydietaryfatisyourfriendandconsumingcarbohydrateaboveyourtolerancelevelactsasametabolicbully

CONTROLCARBSTOBURNFAT

Controlling carbohydrate intake and the subsequent decline in insulin levelspermitsmostof thebodyrsquoscells tousefatalmostexclusivelyforenergyevenwhileanindividualisexercising9DuringInductionandOWLbodyfatprovidesalargeshareofthatenergyDuringPre-MaintenanceandLifetimeMaintenancethedietprovidesmostoftheneededfuelEitherwaythefinaleffectofthecoreprincipleoftheAtkinsDietkeepingcarbintakeatorjustbelowonersquosindividualcarb threshold is the creation of a metabolic state characterized by enhancedmobilizationandutilizationofbothdietaryandbodyfatManyofthebeneficialeffects of the Atkins Diet on risk factors for metabolic syndrome and heartdiseaseareextensionsofthispowerfultransformation

THESATURATEDFATPARADOX

Nowthatyouknowthatyoushouldnrsquotavoiddietaryfatonalow-carbohydratedietyoumightstillhavesomeskepticismabouteatingsaturatedfatAfteralljustabouteveryhealthexpertwouldadviseyoutolimititandoneofthemajorcriticisms of the Atkins Diet is that it contains more saturated fat than iscurrentlyrecommendedLetusputyourmindatrestWhenonenutrient in thedietdecreasesusuallyoneormoreothernutrients

replaceitInfactresearchershaveexploredthequestionofwhathappenswhenyou reduce saturated fat in the diet and replace itwith carbohydrateA recentmetastudy made up of eleven American and European cohort studies thatfollowedmorethan340000subjectsforuptotenyearscametotheconclusionthat replacing saturated fat with carbohydrate increases the risk of coronaryevents10 Yes according to the best scientific evidence the veryrecommendationmade bymost health experts to reduce saturated fat actuallyincreases your chances of having heart disease Yet this is the same dietarypatternadoptedbymanyAmericans11Thefailureoflow-fatdietaryapproachesis partially explained by the lack of understanding thatmany people consumemorecarbohydrateswhentheylowertheirsaturatedfatintakeTheculpritisnotsaturated fat per se If your carbohydrate intake is low therersquos little reason toworryaboutsaturatedfatinyourdietHowever if your carbohydrate intake is high increasing the levels of

saturated fat in your dietmay become problematicHigher levels of saturatedfatty acids in the blood have been shown to occur in individuals with heartdisease12 As you now know the Atkins Diet is all about controlling yourcarbohydrate intake to ensure that fat remains your bodyrsquos primary fuel Thisexplains why on Atkins saturated fat intake is not associated with harmfuleffectsTwooftheauthorsofthisbookexploredwhathappenstosaturatedfatlevelsinsubjectswhowereplacedontheAtkinsDiet13InthisexperimenttheAtkinssubjectsconsumedthreetimesthelevelsofsaturatedfatasdidsubjectsconsuming a low-fat diet Both diets contained the same number of caloriesmeaningthatallthesubjectswerelosingweightAftertwelveweekstheAtkinsgroupsubjectsshowedconsistentlygreaterreductionsintherelativeproportionofsaturatedfatintheirbloodThis inverse association between dietary intake and blood concentrations of

saturatedfatpromptedfurtherexperimentstovalidatetheeffectundercontrolledconditions The additional study involved weight-stable men who habituallyconsumedatypicalAmericandietTheyfollowedalow-carbohydratedietakintotheLifetimeMaintenancePhasewhichcontainedmoresaturatedfatthandidtheir regulardietAll foodswerepreparedandprovided to the subjectsduring

eachfeedingperiodEnoughfoodwasprovidedtomaintaintheirweightAftersixweeksonthedietdespiteconsumingmoresaturatedfatthemenshowedasignificant reduction in theirblood levelsof saturated fatTheyalso improvedtheir triglyceride and HDL cholesterol levels LDL particle size and insulinlevelThisstudyfurthersupportstheconclusionthatlowdietarycarbohydrateisa key stimulus positively impacting the metabolic processing of ingestedsaturatedfat14These studies clearly show that low-carbohydrate diets high in saturated fat

show effects that are very different from results in studies of individualsfollowing a moderate-to high-carbohydrate diet The likely cause is acombinationof less storage andgreater burningof saturated fatThis researchsupports theconclusion thatdietary fatevensaturated fat isnrsquotharmful in thecontextofalow-carbohydratediet15

ALONGHISTORYOFSAFEUSE

Anequallyvalidindicationofthelong-termsafetyoflowcarbohydratedietscanbefoundinthedocumentedexperienceofEuropeansastheyexploredtheNorthAmericancontinentanditsestablishedculturesVeryoftenthemostsuccessfulexplorerswerethosewhoadoptedthedietoftheindigenouscultureswhichinmany regions consisted mostly of meat and fat with little carbohydrateExamples of explorers who documented such experiences include Lewis andClarkeJohnRae16FrederickSchwatka17andevenDanielBooneThe explorer whose experience living as a hunter was the most carefully

documentedwas the controversial anthropologistVilhjalmur StefanssonAfterspending a decade in theArctic among the Inuit in the early 1900s hewroteextensivelyabout theirdietaround thesame time thatscientistsdiscovered theexistenceofvitaminsChallengedtoprovethathecouldremainhealthyonadietofmeatandfatheateanInuitdietunderclosemedicalobservationforayearThe result published in a prestigious scientific journal18 demonstrated thatStefansson remained well and physically capable while consuming a diet ofmorethan80percentanimalfatandabout15percentproteinIn addition to recounting some remarkable stories of physical stamina and

courage thereportsof theseexplorersprovidevaluable insight into thedietarypracticesof aboriginal hunting societies that lived formillenniaon little or nodietary carbohydrate Of particular importancewas the practice of valuing fatover protein so that the preferred mix of dietary energy was high in fat andmoderateinproteinAlsoofnoteRaeBooneandStefanssonalllivedintotheir

eightiesdespiteeatingmostlymeatandfatforyearsThough thesehistorical lessonsdonrsquot in andof themselvesprove the long-

term safety of low-carbohydrate diets they constitute strong supportingevidenceWhenthisaccumulatedhistoryofsafeuseiscombinedwithourrecentresearch into the effects of carbohydrate restriction on blood lipids andindicators of inflammation the inescapable conclusion is that a properlyformulated low-carbohydrate diet can be safely utilized for months or evenyearsRESEARCHONSEIZURECONTROL

In the early 1920s physicians observed that people subject to epilepticseizures experienced relief when they were placed on a total fast for twoweeksHoweverthebenefitsofthistreatmentdidnrsquotcontinuewheneatingresumedandacompletefastcausesmusclewastingsothiswasobviouslynot a sustainable treatment But in a series of reports a Minnesotaphysician Mynie Peterman demonstrated that a very-low-carb dietproduced a similar effect in children reducing or stopping their seizuresandthatthisdietcouldbeeffectivelyfollowedforyears19

In 1927 Dr Henry Helmholz reported on more than one hundredcasesofchildhoodseizurestreatedwithDrPetermanrsquosketogenicdiet20Hisresults indicatedthataboutone-thirdof thechildrenwerecuredofseizures one-third improved and one-third didnrsquot respond to thetreatmentAketogenicdietremainedtheldquostandardofcarerdquoforseizuredisorders until effective antiseizuredrugsweredeveloped in the 1950sBetween 1922 and 1944 doctors at the Mayo Clinic in Minnesotaprescribed theketogenicdiet to729 seizurepatientswith success ratessimilar to those originally reported by Dr Peterman21 Most of thesepatients stayedon thediet forayearor twobutsomecontinued it formorethanthreedecades

The development of antiseizure drugs with similar efficacy ratessupersededtheketogenicdietbetween1960and1980Althoughthedietisequallyeffectiveitrsquosfareasierforadoctortowriteaprescriptionforadrugthantoeducateandmotivatean individualor family tomakeamajordietarychangeInthe1990sDrJohnFreemanatJohnsHopkins

University revived the ketogenic diet and reported thatmany childrenwhoseseizuresdidnrsquotrespondtodrugsdidrespondtothelowcarbdietWithDrEricKossoffDrFreemanalsonotedthatchildrenexperiencedfewersideeffectsfromthelow-carbohydratedietthantheydidfromtheantiseizure drugs For example not surprisingly their schoolperformance was better when they were off the drugs Theseobservations have led to a resurgence of interest in low-carbohydratedietstotreatbothchildrenandadultssufferingfromseizures22Todaymore than seventy clinics in the United States report the use of thisdietarytreatmentforseizures

INDICATORSOFIMPROVEMENT

Nowletrsquostakeacloserlookatsomeofthemostcommonmarkersimprovedbylow-carbohydratediets

TRIGLYCERIDES

Much of the fat circulating in your blood and much of that available to beburned as fuel is in the form of triglycerides Increased blood levels oftriglyceridesareakeyfeatureofmetabolicsyndromeandhavebeenshowntobean independent risk factor for heart disease One of the most dramatic andconsistent effects of lowering carbohydrate consumption is a reduction intriglyceridelevelsInfactthedeclinerivalsthatproducedbyanycurrentdrugsMost studies focus on fasting levels of triglycerides but after a meal fat ispackagedintotriglycerideswithinthegastrointestinaltractthataredumpedintoyourbloodThelivercanalsopumpouttriglyceridesafteramealespeciallyonehighincarbohydratePeoplewhohaveanexaggeratedandprolongedelevationofbloodtriglycerideswhetherfromahigh-fatorhigh-carbohydratemealhavebeenshowntobeatincreasedriskforheartdiseaseThegoodnewsisthatlow-carbohydrate diets consistently decrease triglycerides both in the fasting stateandinresponsetomeals23Interestinglythisbeneficialeffectoccursevenwhenweightlossisminimal24

HDLCHOLESTEROL

The clinical significance of increased HDL levels is well established as animportant target for good health25 Higher levels are desirable because this

lipoproteinoffersprotectionagainstheartdiseaseTypicallifestylechangessuchasexerciseandweight lossareoften recommended to increaseHDLbut theireffects are small compared to those achievedby followinga low-carbohydratedietwhich consistently outperform low-fat diets in raisingHDL levels26 Theeffectsareprominentinmenandevenmoresoinwomen27DietarysaturatedfatandcholesterolareactuallyimportantnutrientsthatcontributetoanincreaseinHDLcholesterollevelsReplacingcarbohydratewithfathasalsobeenshowntoincreaseHDLKETONESWHATARETHEYANDWHATDOTHEYDO

Antiseizuredietsareoftenreferredtoasketogenicdietsbecauserestrictingcarbohydrates requires that the body use an alternative to glucose (bloodsugar) as the brainrsquos primary fuel In place of glucose the liver uses fatmolecules to make acetoacetate and hydroxybutyrate two compoundsknownasketonesThebodyadopts this same fuel strategyduringa totalfastofmorethanafewdaysKetoneshavegottenabadnamebecausetheycanrisetoveryhighlevelsinindividualswithuncontrolledtype1diabetesa state known as diabetic ketoacidosis However there is more than atenfolddifferencebetween theketone levels seen inketoacidosisand thoseachieved with a carbohydrate-restricted diet which we call nutritionalketosisEquatingthetwo iscomparable toconfusingamajorfloodwithagentle shower Far from overwhelming the bodyrsquos acid-base defensesnutritional ketosis is a completely natural adaptation that is elegantlyintegrated into the bodyrsquos energy strategy whenever carbs are restrictedandfatbecomesitsprimaryfuel

LDLCHOLESTEROL

The main aim of low-fat diets and many drugs such as statins is to lowerconcentrationsofLDLcholesterolOnaveragelow-fatdietsaremoreeffectiveat loweringLDLcholesterol levels thanare low-carbohydratedietsButbeforeyou chalk up this marker to low fat consider that simply lowering LDLcholesterolbyrestrictingdietaryfatdoesnrsquotreduceyourriskofdevelopingheartdisease28WhyAn obvious reason is that low-fat diets exacerbate other riskfactors they increase triglycerides and reduce HDL cholesterol But therersquosanotherexplanationthatrelatestotheLDLparticlesthemselvesNotallformsofLDLparticlesshare thesamepotential for increasingheartdiseaseWithin the

category labeled LDL there is a continuum of sizes and research shows thatsmaller LDL particles contribute more to plaque formation in arteries(atherosclerosis)andareassociatedwithahigherriskforheartdiseaseAlthoughlow-fat dietsmay decrease total LDL concentration they tend to increase theproportionofsmallparticles29makingthemmoredangerousHowevergoingintheotherdirectionnumerous studies indicate that replacingcarbohydratewithfat or protein leads to increases in LDL size30 Therefore itrsquos clear thatcarbohydrate intake is strongly and directly related to promoting the forms ofLDL that contribute to arterial plaque formation31 whereas replacingcarbohydratesinthedietwithfatevensaturatedfatseemstopromotetheformsofLDLthatareharmless

INFLAMMATION

As discussed above when inflammation stays elevated because of a repeatedinsult such as a poor diet it spells bad newsResearchers now appreciate theimportanceofthisongoinglow-gradeconditionincontributingtomanychronichealthproblemsincludingdiabetesheartdiseaseandevencancerWetypicallythinkof inflammation in respect to fightingoffbacteriaandvirusesHoweverothersubstancesincludingexcesscarbohydratesandtransfatscancontributetoinflammation A single high-carbohydrate meal can lead to increasedinflammation32Overtimeeatingahigh-carbohydratedietcanleadtoincreasedmarkersofinflammation33What about low-carbohydrate diets Levels of CRP a cytokine marker for

inflammationhavebeenshown todecreasebyapproximatelyone-thirdon theAtkins Diet34 In subjects with higher levels of inflammation CRP levelsdecreasedmore in response to a low-carbohydrate diet than to a fat-restricteddiet35Arecentlypublishedstudycomparedsubjectswithmetabolicsyndromeon a low-fat diet to thosewhowere consuming a very-low-carbohydrate dietThe lowcarb group showed a greater decrease in eight different circulatinginflammatory markers compared to the low-fat group36 These data implicatedietary carbohydrate rather than fat as a more significant nutritional factorcontributingtoinflammationalthoughthecombinationofbothincreasedfatandahighcarbohydrateintakemaybeparticularlyharmfulTheanti-inflammatoryeffectsof theomega-3fatsEPAandDHAhavebeen

shown in cell culture and animal studies aswell as in trials using humans37Theseeffectspartiallyexplainwhythesefatsappeartohavewidespreadhealth-

promotingeffectsespeciallyinreducingtheriskofheartdiseaseanddiabetesSeveral hundred studies have demonstrated the cardioprotective effects of fishoilandnumerousreviewstudieshavesummarizedthisbodyofwork38Thatrsquoswhywe recommend regular consumption of fatty fish or use of a supplementcontainingEPAandDHA

VASCULARFUNCTION

Anearlyeventinheartdiseasevasculardysfunctionisnowconsideredpartofmetabolicsyndromebecauseofitslikelyoriginsininsulinresistanceincellsthatlinetheinteriorarterywalls39Anultrasoundtechniquethatmeasurestheabilityof an artery in the arm (the brachial artery) to dilate detects the properfunctioning of blood vessels40 In previous studies a high-fat meal has beenshowntotemporarilyimpairdilationofthebrachialartery41Theadverseeffectsofsinglemealshighinfatespeciallysaturatedfatonlipidlevelsafterameal42and on vascular and inflammatory functions have been used as evidence todiscouragelow-carbohydratedietsThetestsubjectrsquospriordiethistoryhoweverhas a fundamentally important effect on themetabolic response tomeals Forexample research has repeatedly shown that adaptation to a very-low-carbohydratedietresultsinasubstantialreductioninthetriglycerideresponsetoahigh-fatmeal43Thismeansthatstudies thatshowshort-termharmfuleffectsof a high-fat meal on vascular functionmay show very different results aftersubjectsareadaptedtoalow-carbohydratedietWhen the effects of a high-fat meal on vascular function are assessed in

subjects with metabolic syndrome who consumed a high-fat very-low-carbdiet44 there is a marked decrease in the triglyceride response to the high-fatmealIncontrastcontrolsubjectsconsumingalow-fatdietshowedlittlechangeAftertwelveweeksonavery-low-carbohydratedietsubjectsshowedimprovedvascularfunctionafterahigh-fatmealcomparedtoacontrolgroupofsubjectswhoconsumedalow-fatdiet

THEATKINSDIETISGOODMEDICINE

Aseriesof low-carbohydrate-diet studies show that improvement inmetabolicsyndromeisintimatelyconnectedwithcontrollingcarbohydrateconsumption45Although metabolic syndrome can manifest in various ways the nutritionalbenefits of a low-carbohydrate diet hold the promise of improving all thesyndromersquos featuresMost physicianswould treat each symptom individually

with the result that an individual might be taking multiple medicationsincreasingboththeexpenseandthechanceofdevelopingsideeffectsBecausehavingmetabolicsyndromemeansyoursquoreonthefasttracktodiabetesandheartdisease getting all of its components under control is a unique benefit of theAtkins Diet In the next chapter yoursquoll learn that these same dietarymodifications can also reduce the likelihood of developing type 2 diabetes orevenreverseitscourseasevidencedbyourfinalSuccessStory

SUCCESSSTORY10WHENPROFESSIONALANDPERSONALWORLDSCOLLIDE

Hisself-diagnosisofdiabeteslaunchedtheCanadianphysicianJayWortmanona personal odyssey of discovery and recovery It also spurred a professionalquesttopushtheboundariesofdiabetesmanagementatatimewhenthediseaseisbecomingaglobalhealthcrisis

VITALSTATISTICS

Height5feet9inches

Weightloss25pounds

CurrentbloodsugarUnder6mmolLl(108mgdL)

CurrentHbAlc55

CurrentHDLcholesterol91mgdL

CurrentLDLcholesterol161mgdL

Currenttriglycerides524mgdL

Currenttotalcholesterol272mgdL

CurrentC-reactiveprotein03mgdL

WhatisyourbackgroundAsaphysicianwhohasfocusedonaboriginalhealthIwasacutelyawareofthehigh rates of diabetes as well as obesity and metabolic syndrome in thispopulation These epidemics were devastating aboriginal communities andincurring huge costs for health care servicesWhen I traveled to the affectedcommunitiestherewasalmostafeelingthatthesituationwashopelessEvenincommunities with extra resources and research programs we werenrsquot able toreversetheterribletrend

DidyouhaveafamilyhistoryofdiabetesIgrewupinasmallvillageinnorthernAlbertaCanadaSomeofmyancestorswere settlers in the Hudson Bay area and had intermarried with aboriginalpeoplesBothmymaternalgrandparentsdeveloped type2diabetes asdidmymother and other close relatives The aboriginal genetic tendency toward thisdiseasehadslowlysnakeditswayupthroughmyfamilytreetobiteme

HowdidyoureacttothisrealizationI was stunned As a physician you somehow believe that yoursquore going to beimmunetothediseasesthatyoudiagnoseandtreatinothersThiscoupledwiththefact that Ihadaveryyoungsonmademyself-diagnosisdoublyshockingOf all the concerns about serious health problems and a shortened lifeexpectancyhowevertheprospectofnotseeingmytwo-year-oldsongrowintomaturitywasthethingthatdisturbedmemostI had taken extra training in diabetes in my last year of family medicine

residency and knew about the diabetic diet and how lifestyle change wassupposedtobethecornerstoneofdiabetesmanagementIalsoknewthatforthemostpartnewlydiagnosedtype2diabeticswentondrugtherapyimmediatelybecauseoftheineffectivenessoflifestyleinterventionsandthateventhenmosttended to struggle and fail in their attempts tomaintain normal blood glucosevaluesFurthercomplicatingmysituationwasthefactthatIabhorredtheuseofmedication

DidthediabetesoccuroutoftheblueClearlyIrsquodbeenindenialIrsquodputonsomeweightandwasfatiguedallthetimeI struggled throughboutsofafternoondrowsiness Igotupatnight tourinatewasconstantlythirstyandneededtosquinttoseethetelevisionnewsMybloodpressurewasalsorisingintothezonethatwouldrequiretreatmentIrationalizedallthesedevelopingproblemsasthenaturalandinevitableeffectsofaginguntilitsuddenlydawnedonmethatIhadthetypicalsymptomsofdiabetesItestedmyself and confirmed thatmyblood sugarwasway toohigh In order to buytimewhileI lookedat therecentscienceandformulatedamanagementplanIdecided not to eat anything that would exacerbate my soaring blood sugar IimmediatelystoppedeatingsugarandstarchyfoodsbutatthetimeIdidnrsquothaveaclueaboutlowcarbdiets

WhatwastheresultofyourdietaryshiftAlmost immediatelymy blood sugar normalized followed by a dramatic andsteady loss of weightmdashabout a pound a day My other symptoms swiftlyvanished too I started seeing clearly the excessive urination and thirstdisappearedmyenergy levelwentupand Ibegan to feel immenselybetter Ibought an exercise bike and started riding it for thirtyminutes every day as Icontinued toavoid starchesandsugars Itwasmywifewhopointedout that Iwason theAtkinsDietShehadstruggled to loseweightafter thebirthofoursonandhadtriedvariousdiets I recall thatwhenshebroughthomeanAtkinsbook Iwasdismissive suggesting that itwas just anotherof the faddiets andthatitprobablywouldnrsquotworkoverthelonghaulAsIreadthebookIrealizedthatIwasnrsquotactuallyfollowingDrAtkinsrsquosphasedapproachtocarbrestrictionIwassimplyavoidingallcarbs

HowdidyourpersonalsituationimpactyourpracticeAs I began to realize that my simple dietary intervention was rapidly andeffectivelyresolvingmyowndiabetesInaturallystartedtolookatthebroaderaboriginal diabetes epidemic through this lens In my travels to First Nationscommunities I started to question people especially the elders about theirtraditionalwaysofeatingItwascommonespeciallyincoastalcommunitiestoconsumetraditionalfoodslikesalmonhalibutandshellfishInlandonewouldeatmoosedeerandelkItwasalsocommontoeatmodernfaresuchaspotatoandpastasaladswith thesalmonandmoosecakesandcookiesfordessertallchasedwithjuicesandsodapopIbegantounderstandthatthetraditionaldietdidnrsquothaveasignificantsource

ofstarchorsugarPeopleateberriesbut thevastmajorityofcaloriescameinthe formofproteinand fatAnumberofseasonalwildplantsakin tomoderngreenswereall low instarchandsugarThe traditionaldietwas lookingverymuchlikeamodern-daylowcarbdietintermsofitsmacronutrientcontent

HowdidyoutestyourtheoryAround this time a medical journal published a study in which a group ofoverweightmenwereputontheAtkinsDietandfolloweditforsixmonthsThemenlostsignificantweightandexperiencedanimprovementintheircholesterollevelsIsuggestedtomytwocommunitymedicinespecialists thatwedesignasimilarstudyforacohortofFirstNationssubjectsI had started speaking to First Nation audiences about my ideas of a link

between their changing diet and the epidemics of obesity and diabetesUltimatelytheCanadiangovernmentagreedtofundatrialstudytolookattheeffectsofa traditional lowcarbdietonobesityanddiabetes Iwasalsoable tospend two years on research leave at the University of British ColumbiaDepartmentofHealthCare

HowisyourhealthtodayForaboutsevenyearsIrsquoveadheredtothedietandcontinuetomaintainnormalbloodsugarandbloodpressureandaweightlossofabout25poundsAfterthefirstsixmonthsIhadmycholesterolcheckedIrsquodbecomeaccustomedtoeatinglotsoffattyfoodsincludingmyownwickedlydeliciouslowcarbchocolateicecream recipe I have to admit Iwas afraid Irsquod been taught that a diet high insaturatedfatwouldleadtoanunhealthylipidprofileMuchtomysurpriseandreliefIhadexcellentcholesterolIwasclearlyontherighttrackMy most recent blood tests continue to demonstrate excellent results

Althoughmy total cholesterol andLDL cholesterol are above normal limits Iknowfromreading thescientific literature that this isnotaconcerngiven thatthe importantmarkers for cardiovascular riskHDLand triglycerides arewellwithin normal limits and my C-reactive protein is exceptionally low With apatternlikethisalthoughIhavenottestedforsmalldenseLDLIcanassumethatmyLDLisof thehealthyvariety Iamconvinced thatmyhealth isbetterthanithaseverbeenIhavelearnedanenormousamountinanareaofsciencethatphysiciansunfortunatelytendtoignorenutrition

HasyourresearchbeenpublishedyetAt this point wersquore collecting data After statistical analysis wersquoll write thepaperandsubmititforpublicationinascientificjournalMeanwhilethestudyandhowitaffectedthepeopleoftheNamgisFirstNationandotherresidentsofAlertBayisthesubjectofthedocumentaryMyBigFatDiet(Formoreinformationseewwwcbccathelensbigfatdiet)

Chapter14MANAGINGDIABETESAKATHEBULLYDISEASE

Diabetesnowaffectsmorethan18millionpeopleintheUnitedStatesalonebutbecausetheearlystagescanbecompletelysilentasmanyas8millionofthemareunawarethattheyhavethedisease

TheAtkinsDiet ismore than justahealthy lifestyleAsyoursquove learned in theprevious chapter this way of eating can significantly reduce your chances ofdeveloping heart disease and metabolic syndrome Now yoursquoll learn that theAtkins Diet is also an extremely effective tool to manage diabetes Wersquovepreviously pointed out that dietary carbohydrates act like a metabolic bullydemanding that they be burned first and pushing fats to the back of the linewhichpromotes thebuildupofexcess fatstoresJustasan individualwhohasbeenbulliedforyearsmaystopfightingbacksomepeoplersquosbodieseventuallygiveintotheongoingstressoftoomuchsugarandotherrefinedcarbohydratesThe result is type 2 diabeteswhich occurswhen the body loses its ability tokeepbloodsugarwithina safe rangeWhen thishappens the swings inbloodsugarmdashsometimestoolowbutmostlytoohighmdashstarttodotheirdamage

ONENAMETWODISEASES

Though most people know that diabetes has something to do with insulintheyrsquoregenerallyconfusedaboutexactlywhatthatmeansThatrsquosnotsurprisingconsidering that twodifferent conditions (type1 diabetes and type2diabetes)share the name Both types involve insulin the hormone that facilitates themovement of glucose into cells to be burned or stored Simply put type 1diabetes reflects a problem in insulin production that results in low insulinlevelsType 2 on the other hand reflects a problem in insulin action (insulinresistance)whichresultsinhighinsulinlevelsType2occursmainlyinadultsandisthemuchmorecommonformrepresenting85to90percentofallcasesworldwideType1ismorecommoninchildrenbutthankstotherapidincreasein obesity among younger people tragically this age group is also now

developingtype2diabetesIfyoursquovealreadybeendiagnosedwithtype2diabetesandhavebeentesting

your blood sugar after mealsmdashor you live with someone who doesmdashyoursquoveprobablynoticedthatfoodsrichincarbohydratesdrivebloodsugarhigherthanthosecomposedmostlyofproteinsandfatsIfsothischapterwillconfirmyoursuspicions that a healthful diet should limit carbohydrates to an amount thatdoesnrsquotelevatebloodsugartothelevelthatcaninflictdamageAndfortherestofuswhodonrsquot(yet)havediabetes itwillsoonbecomeapparent that thebestwaytopreventthisillnessisbyreducingdietarycarbstothepointwheretheynolongerfunctionasametabolicbully

AldquoSILENTrdquoDISEASEhellipBUTANENORMOUSEPIDEMIC

Aboutone-thirdofpeoplewithtype2diabetesintheUnitedStatesareunawarethat they have this disease Fortunately diagnosing diabetes is as simple aschecking a small amount of your blood for its blood sugar (glucose) level oryour blood level of hemoglobin Alc (HbAlc) which indicates your bloodglucose level over the last several months Your health care provider canperformeitherofthesetestsataroutinecheckupandmanyemployersprovideworkplacescreening(seethesidebarldquoUnderstandingBloodSugarReadingsrdquoformoreontesting)BecausediabetesissocommonandcheckingforitissoeasyifyoudonrsquotknowifyouhavediabetestherersquosnoreasonnottofindoutassoonaspossibleUnderstanding the role of carbohydrate restriction in the prevention and

treatmentofdiabetes isespecially importantbecauseof theenormousscopeofthe diabetes epidemic Despite the best efforts of the traditional medicalapproachwhichisbaseduponaggressiveuseofdrugs the tideof thisdiseasecontinues toriseAccording to theAmericanDiabetesAssociation thediseasenowaffects182millionpeopleintheUnitedStatesbutbecausetheearlystagesof diabetes can be completely silent 8million of them are unaware that theyhavethediseaseNorarethenumberslikelytoimprovesoonAsothernationsadopt a diet high in sugar and processed carbohydrates the epidemic hasescalated to involve 246 million people worldwide with projections of 380millionby2025UNDERSTANDINGDLOODSUGARREADINGS

The amount of glucose (sugar) in yourblood changes throughout thedayandnightYourlevelsvarydependinguponwhenwhatandhowmuchyouhave eaten and whether or not yoursquove exercised The American DiabetesAssociation(ADA)categoriesfornormalbloodsugarlevelsfollowbasedonhowyourglucoselevelsaretested

FastingbloodglucoseThis test is performedafter youhave consumednofoodorliquids(otherthanwater)foratleasteighthoursAnormalfastingbloodglucoselevelisbetween60and110mgdL(milligramsperdeciliter)Areadingof126mgdLorhigherindicatesadiagnosisofdiabetes(In1997theADAchangeditfrom140mgdLorhigher)Abloodglucosereadingof100indicatesthatyouhave100mgdL

rdquoRandomrdquobloodglucoseThistestmaybetakenatanytimewithanormalbloodglucose range in the low tomidhundredsAdiagnosisofdiabetes ismade if yourbloodglucose reading is 200mgdLorhigherandyouhavesuch symptoms of the disease as fatigue excessive urination excessivethirstorunplannedweightloss

Oral glucose toleranceAfter fasting overnight yoursquoll be asked to drink asugar-water solution Your blood glucose levels will then be tested overseveralhoursInapersonwithoutdiabetesglucoselevelsriseandthenfallquicklyafterdrinkingthesolutionIfapersonhasdiabetesbloodglucoselevels rise higher than normal and donrsquot fall as quickly A normal bloodglucose reading two hours after drinking the solution is less than 140mgdLandallreadingsinthefirsttwohoursmustbelessthan200mgdLforthetest tobeconsiderednormalBloodglucose levelsof200mgdLorhigheratanytimeindicateadiagnosisofdiabetes

HemoglobinA1c(HbA1c)ThisisasubstancethatgoesupasaresultofhighbloodglucoselevelsandonceelevateditstaysupforacoupleofmonthsBecause blood glucose levels bounce around a lot depending on diet andexercisetheHbA1ctestofferstheadvantageofsmoothingoutalotofthis

variabilityAlevelbelow55isconsideredgoodalevelabove65indicatesadiagnosisofdiabetes

Asof thiswriting theAmericanDiabetesAssociation is intending toadopttheHbA1ctestasadiagnosisfordiabetes

DIABETESANDINFLAMMATIONACHICKEN-AND-EGGSITUATION

The underlying cause of type 2 diabetes is a controversial topic In generaldiabetes is a disorder of carbohydratemetabolismcausedby a combinationofhereditaryandenvironmentalfactorsThelatterincludesthecompositionofthediet obesity and inactivity However many people eat a poor diet and aresedentary but never develop obesity or diabetes Similarly some obesesedentarypeoplehavenormalbloodsugar levelsNonethelessoverallobesityand inactivity increase an individualrsquos risk of developing diabetes but someindividualsseemmoreprotectedthanothersThisindicatesthatgeneticsplayanimportant role in the development of the disorderAnother important factor isageyourbodymaytoleratebadbehavioratage30butnotnecessarilyat60Yourbodyusesthehormoneinsulintotriggerthemovementofbloodsugar

intothecellsbutasyoulearnedinthepreviouschapterathighlevelsinsulinalsopromotesmetabolicsyndrome includingexcess fat storage inflammationand the formation of plaque in your arteries Inflammation has increasinglybecome a topic of interest because peoplewith type 2 diabetes typically haveincreased blood levels of inflammation biomarkers such as C-reactive protein(CRP) and this biomarker in turn accurately predicts who will later developsuch complications of type 2 diabetes as heart disease stroke and kidneyfailure1More importanthoweverwhen largepopulationsofadultswithoutdiabetes

arescreenedforCRPlevelsandthenfollowedforfivetotenyearsthequarterofthepopulationwiththehighestlevelshastwotofourtimesthelikelihoodofsubsequentlydevelopingdiabetes2Whatthismeansisthatinflammationcomesbefore theovert signsofdiabetesdevelop Inotherwords inflammation looksless like an effect of diabetes andmore like an (if not the) underlying causeComingbacktoouranalogyofcarbohydrateasabullyitrsquossimplebutappealingto think that dietary carbohydrates repeatedly ldquobruiserdquo the body Further it

would seem that some people respond to this bruising by becoming inflamedandthis inflammationeventuallyresults indamagethatcausescells tobecomeinsulin-resistantandorganstoeventuallyfailSohowdoesthissimpleanalogyhelpusunderstandsomethingascomplexas

the underlying cause of type 2 diabetes Well take away the bully and thebruisingstopsRightInthepreviouschapterwegaveyoustrongevidencethatcarbohydrate restriction in people with metabolic syndrome (aka prediabetes)resultsinasharpreductioninthebiomarkersofinflammationNowwersquollshowyouthattype2diabeticsconsumingalow-carbdietexperienceimprovementsinbloodsugarbloodlipidsandbodyweightmdashsometimesdramaticallyso

ALOOKATTHERESEARCH

There are several different types of studies used to understand the effect ofeatingdifferentfoodsonhumanhealthInpreviousdecadesscientiststendedtorelyonobservationalstudiesofwhatpeopleateandhowthataffectedtheirlong-term health (nutritional epidemiology) but prospective clinical trials areconsidered more accurate Studies on individuals in an ldquoinpatientrdquo clinicalresearchward provide tight control overwhat people eat but they tend to belimited to aweek or two duringwhich research subjects remain hospitalizedwithafewnotableexceptionsInotherstudiesresearchersgivesubjectsfoodtotakehometoeatHowever

therersquosnoassurancethatpeoplewonrsquoteatotherfoodinadditiontothesuppliedmealsFinallyanother typeof research involves instructingpeople tobuyandeatcertainfoodsandreturnforinstructionandsupportmdashoftenoveraperiodofseveral years These ldquooutpatientrdquo or ldquofree-livingrdquo studies tell us a lot aboutwhether a certain diet is sustainable in the ldquoreal-worldrdquo setting But theinterpretationofsuchstudiesislimitedbecausepeopledonrsquotnecessarilyfollowthedietaryinstructionsHerearesomeexamplesofstudiesthathaveshownthattheAtkinsDietisasafeandeffectivetreatmentfortype2diabetes

INPATIENTSTUDIES

Inapioneeringstudydone thirtyyearsagosevenobese type2diabeticswereplaced on a very-low-calorie ketogenic diet first as inpatients and later asoutpatients3 Initially these subjects had fair-to-poor blood glucose controldespitethefactthattheywerealreadytaking30to100unitsofinsulinperdayWithin twentydaysof starting the low-carbohydratediet all thesubjectswere

able to discontinue their insulin injections Nonetheless their blood glucosecontrolimprovedasdidtheirbloodlipidprofilesTheauthorsnotedthatbloodglucosecontrolimprovedmuchmorerapidlythandidtherateatwhichtheylostweight indicating that carbohydrate intake was the primary determinant ofglucosecontrolandinsulinrequirementratherthanobesityitselfIna2005inpatientstudytenobesepeoplewithtype2diabeteswerefedtheir

usual diet for seven days followed by a low-carbohydrate diet (the Inductionphase ofAtkins) of 20 grams of carbs a day for fourteen days4In both casessubjectswereallowedtochoosehowmuchtheyatesotheonlychangeafterthefirst week was eliminating most carbohydrate foods Because this study tookplace in a researchward the researcherswere able to document the subjectsrsquototalfoodintakeTheyfoundthatwhensubjectsfollowedthelow-carbdiettheycontinuedtoeataboutthesameamountofproteinandfatasbeforeevenaftertwoweeksofcarbrestrictionandalthoughtheycouldhaveeatenmoreproteinandorfattomakeupforthemissingcarbohydratecaloriesiftheydesiredThismeans that they naturally ate fewer calories when carbs were restricted Inadditiontolosingweightthesubjectsalsoshowedimprovementsintheirbloodglucoseand insulin levelsManywereable toeliminate theirmedicationsandtheir insulin sensitivity improved by 75 percent on average similar to theobservations of the 1976 study cited aboveMore important this recent studyshowed that instructing people to limit their grams of carbohydrate (withoutrestrictingcaloriesorportionsize)resultedintheireatinglessfoodandrapidlyimprovingtheirinsulinsensitivity

OUTPATIENTSTUDIES

A recent outpatient study compared a low-carbohydrate diet to a portion-controlled low-fat diet in seventy-nine patients over a three-month period5After threemonths subjects in the low-carbgroupwere reportedlyconsuming110 grams of carbohydrate per day (the upper range of the Atkins LifetimeMaintenance phase) Compared to the low-fat group the low-carb group hadimprovements in glucose control weight cholesterol triglycerides and bloodpressure In additionmore people in the low-carb groupwere able to reducemedicationsthanthoseinthelow-fatgroupAnotherveryrecentoutpatientstudycomparedtheInductionphaseofAtkins

(20 grams of carbohydrate daily) to a reduced-calorie diet (500 calories a daybelow their previous intake level low in fat and sugar but high in complexcarbs) over a six-month period6 They found greater improvements in blood

sugar levels and greaterweight loss in theAtkins Induction groupWhatwasespeciallyexcitinghoweverwasthatindividualswhoweretakinginsulinoftenfoundthebeneficialeffectsofthelow-carbdietquitepowerfulSubjectstakingfrom 40 to 90 units of insulin before participating in the study were able toeliminate insulin altogether while also improving glycemic control TheseresultsweresimilartotheinpatientstudiesdescribedaboveAndfinallytheKuwaitilow-carbstudycitedinchapter1includedthirty-five

subjectswhosebloodglucosewaselevatedatthestartofthestudyTheaveragevalue for this group returned into the normal range within eight weeks offollowingthelow-carbdietandatfifty-sixweeksthisgrouprsquosaveragefastingbloodglucosehadbeenreducedby44percentIn summary these five studies in avarietyof settings all showeddramatic

improvements in blood glucose control and blood lipids in type 2 diabeticsconsuming a low-carb dietWhen these studies included a low-fat high-carbcomparison group the low-carb diet consistently showed superior effects onblood glucose control medication reduction blood lipids and weight lossWeight loss is particularly important because treatment goals for patientswithtype2diabetesalwaysemphasizeweightlossiftheindividualisoverweightyetthedrugsusedtotreatdiabeticsalmostallcauseweightgainSoletrsquoslookatthisbriefly as the ability to deliver improvedblood sugar controlandweight lossdistinguishesalow-carbapproachfromallothernonsurgicaltreatmentsfortype2diabetes

WEIGHINGTHEOPTIONSCOMMONSIDEEFFECTSOFMEDICATION

On its surface themanagement of type 2 diabetes seems pretty easy just getyour blood glucose back down into the normal range But insulin resistancecharacterizesthisformofdiabetesputsimply theglucoselevelldquodoesnrsquotwanttogodownrdquoThismeansthat thebodyis lessresponsivetothemostpowerfuldrugusedtotreatitinsulinSothedoseofinsulinthatmosttype2diabeticsareprescribedisveryhighMoreoverbecauseinsulinnotonlydrivesglucoseintomusclecellsbutalsoacceleratesfatsynthesisandstorageweightgainisusuallyone side effect of aggressive insulin therapy7 Other pills and injectedmedications have been developed to reduce this effect but on average theharder one tries to control blood glucose the greater the tendency to gainweight8Theothermajorsideeffectofattemptingtogaintightcontrolofbloodsugar is driving it too low causing hypoglycemia which causes weakness

shakinessconfusionandevencomaIfthesesymptomsappeartheadviceistoimmediatelyeatalotofsugartostopthesymptomswhichjump-startsthebloodsugarrollercoasteralloveragainInterestinglyoncetype2diabeticscompletethefirstfewweeksoftheAtkinsprogramtheyrarelyexperiencehypoglycemiaThatrsquosbecauseofthebodyrsquosadaptationtoburningfatformostofitsfuelduringcarb restriction in concert with the ability to reduce or stop most diabeticmedications(includinginsulin)withinafewdaysorweeksofstartingtheAtkinsDietSowhyisnrsquotitgoodenoughjusttocutbackononersquoscalorieswithoutcutting

backoncarbsItrsquostruethatgoingonadietandlosingweighttypicallyimprovediabetescontrolWellfirstofalldietingwonrsquotnecessarilyresultinweightlossandanyweight lossmaynotbesustainedSecondevenweight loss isusuallynot enough to significantly reduce medication dosage Finally since diabeticdrugs still produce side effects and appetite stimulation losing weight on astandarddietisadifficulttightropeforadiabetictowalkOnce you understand this tightrope of weight loss during drug treatmentmdash

somewouldcall itaCatch-22mdashitrsquoseasiertoappreciatetheadvantageofusingthe Atkins Diet to manage type 2 diabetes When you remove added sugarsignificantlyreducecarbintakeoverallandconfineyourconsumptionprimarilytothefoundationvegetablesallowedinInductionyourinsulinresistancerapidlyimproves and blood glucose control improvesmdashusually dramaticallyAdditionallymost people find that they can stop or substantially reduce theirdiabetesmedicationsAs a result the path tomeaningfulweight loss changesfromatightropetoawideroadAslongasyoustaywithinyourcarbtolerancerangeyoushouldbeabletonavigateyourwaytohealth

IFANDWHENTOEXERCISE

YoumightbefamiliarwithmanyofthepotentialhealthbenefitsofexercisebutyouprobablydonrsquotknowthatexercisehasinsulinlikeeffectsThisisrelevantfortype2diabeticswithinsulinresistancebecauseperformingjustasingleboutofexerciseimprovesinsulinresistanceforseveralhoursAnumberofstudieshaveshown that regular exercise improves blood sugar control even if it doesnrsquotsignificantlyimproveweightloss9Becauseweightlossissodifficultforpeoplewith type 2 diabetes and because doctors have little else to offer (other thandrugs)inthewayofeffectiveremediesexerciseisalwaysnearthetopofthelistofofficialguidelinesGiventhisinformationsimplelogicdictatesthatweshouldtelleveryonewith

diabetestogetoutandexerciseButnotsofastFirstexerciseholdsanexaltedposition in diabetic treatment because the usual diets almost always fail Weneedtoconsiderwhatroleexerciseshouldplayifthetablesareturnedandyouhave access to a diet like Atkins that almost always ldquoworksrdquo and thatsimultaneously causes insulin resistance and blood sugar control to improvesignificantlyUnfortunatelywedonrsquotyethave theperfect answerYeswersquoveproved that once people adapt to the Atkins Diet theyrsquore capable of lots ofexerciseButnoonehasdoneastudyofdiabeticsonAtkinsinwhichsomeofthem exercise and some of them donrsquot to prove that adding exercise to analready successful diet improves blood sugar control or increases weight lossenoughtojustifytheaddedeffortSecondifyoursquorediabeticyoursquoreatincreasedriskforheartattackandmost

peoplewithtype2diabetesareoverweight(atleastbeforetheystartAtkins)SoifyouwereofferedthechoiceofeitherstartingtheprogramandexercisingatthesametimeoralternativelystartingAtkinsfirstgettingyourbloodsugarundercontrolreducingorstoppingmedicationsyoumightbetakingfordiabetesandgettingsomeweightoffyourankleskneeshipsandlowerbackwhichwouldyouchooseClearlythekeyquestionisnotreallyifbutwhenTheAtkinsDietopensthe

doorforyoutoexerciseandexercisehasalotofbenefitsotherthanweightloss(andmayevenimproveyourbloodsugarcontrol)Aswersquovesaidpreviouslyifyoursquorealreadyphysicallyactivekeepitupbeingcarefulnottooverdoitwhileyoursquore adapting to fat burning in the first fewweeksBut if itrsquos been awhilesinceyoudidmuchofanythingvigorousconsidergivingyourselfafewweeksormonthstounburdenyourheartandjointsbeforetakingona10Krunortryingtoburnoutthetreadmillorpumpironatthegym

THECURRENTOFFICIALGUIDELINES

OkaywersquoveexplainedhowAtkinsoffersuniquebenefitstosomeonewithtype2diabetesSowhyisnrsquoteveryonewiththedisorderdoingitTheansweristhatthe low-fat-diet fad of the last forty years backed by the food industry andgovernment-sanctionedcommitteeshastakenalongtimetorunitscourseOnlywiththerecentresearchwersquovecitedinthelastfewchaptershasthemainstreammedicalcommunitybeguntobereceptivetothevalueoflow-carbohydratedietsStandardtreatmentguidelinesarebeginningtoreflectthischangeThisiswherewestandtodayThe goal of medical nutrition therapy for type 2 diabetes is to attain and

maintainoptimalmetabolicoutcomesincluding

bullBloodglucoselevelsinthenormalrangeorasclosetonormalasissafelypossibletopreventorreducetheriskforcomplicationsofdiabetes

bullLipidand lipoproteinprofiles that reduce theriskforbloodvesseldisease(ieblockageofbloodflowtoyourheartbrainkidneysandlegs)

bullBloodpressurelevelsthatreducetheriskofdevelopingvasculardiseaseTheAmericanDiabetesAssociation (ADA) has acknowledged the use of a

low-carbohydrate diet in achieving these goals in its 2008 guidelines whichinclude10

bull Modest weight loss has been shown to improve insulin resistance inoverweightandobeseinsulin-resistantindividuals

bullWeightlossisrecommendedforalloverweightindividualswhohaveorareatriskforthedisease

bullEitherlow-carbohydrateorlow-fatcalorie-restricteddietsmaybeeffectiveforweightlossintheshortterm(uptooneyear)

bullPatientson low-carbohydratediets shouldhave their lipidprofileskidneyfunction and protein intake (for those with kidney damage) monitoredregularly

bullToavoidhypoglycemiapatientsfollowingalow-carbdietwhoaretakingbloodsugar-loweringmedicationsneedtohavethemmonitoredandadjusted

asneeded

PRACTICALPOINTERS

How can those of you who are diabetic translate all of this information intoactiontotransformyourhealthHerearethreepracticalconsiderations

1Thefocusofthischapterhasbeenontype2diabetesbecauseitrsquosusuallyassociated with being overweight and also because most type 2 diabeticsprobablywonrsquotneedinsulininjectionsiftheycanfindandcomplywiththeirthreshold for carbohydrate tolerance (CLL or ACE) Type 1 diabetics willalwaysneedsomeinsulinmakingitsmanagementmuchmoretechnicalonacarb-restricteddietThoughsomedoctorsarenowusingtheAtkinsDietforselectedtype1diabeticsinstructionsonhowtodothissafelyarebeyondthescope of this book If yoursquove been diagnosed with type 1 diabetes or ifyoursquoveeverbeendiagnosedwithdiabeticketoacidosisyoushouldnottrytheAtkinsDietonyourownAndifyoudotryitundermedicalsupervisionbesure thatyoursquorebeinginstructedandcloselymonitoredbyadoctorfamiliarwithAtkins

2 Second if yoursquore taking medications to control blood sugar (diabeticdrugs) or drugs for high blood pressure be sure towork closelywith yourdoctorparticularlyinthefirstweeksandmonthsofthedietItrsquosduringthistimethatdiabetesandbloodpressureimproverapidlywhichusuallyrequiresreducing or stopping the medications used to treat these problems Thisshouldalwaysbedonewithyourdoctorrsquosknowledgeandconsent

3Be consistent about stickingwith the programWhilewe advise this foreveryone following a low-carb dietmdashwhether your problem is weightdiabetes high blood lipids or high blood pressuremdashconsistency is of thegreatest importance if you start out with diabetes This is because type 2diabetesrepresentsthehighestlevelofinsulinresistancesoifyoubreakthediet your bodyrsquos return to carbohydrate intolerance will be rapid and theswingsinbloodsugarwideIfyoursquovegottenoffofmostofyourdiabetesor

high-blood-pressuredrugsinthefirsttwoweeksofthedietandcelebratethisvictorybythreedaysofeatingeverythinginVegasthemetabolicbullywillbeat you up andyoursquoll return homewith these problemsonce again out ofcontrol(InthiscasewhathappenedinVegaswonrsquotstayinVegas)Yesasyou lose weight your underlying tendency to be insulin-resistant oftenimproves But most diabetics still remain somewhat insulin-resistant evenafter substantial weight loss so staying at or under your carbohydratethreshold has greater importance for you in order to avoid the long-termmedicalproblemscausedbypoorlycontrolleddiabetes

ACHALLENGETHATrsquoSWORTHTHEEFFORT

UsingtheAtkinsDiettomanagetype2diabetesisprobablythemostpotentuseofthispowerfultoolbutitrsquosalsothemostdemandingMakesurethatyou(andyourdoctor)arereadytoapplythetimeandenergynecessarytobesuccessfulmdashboth in thenear termand foryears to comeTo that endwehaveprovidedacombinationof scientific andpractical information in this chapter so that bothyouandyourphysiciancanbeassured that thisuseof theAtkinsDiet canbesafeandeffective

Acknowledgments

Wearelikedwarfsontheshouldersofgiantssothatwecanseemorethantheyand thingsatagreaterdistancenotbyvirtueofanysharpnessofsightonourpartoranyphysicaldistinctionbutbecausewearecarriedhighandraisedupbytheirgiantsize

mdashBernardofChartres1159

For a quarter century as an academic physician doing research on low-carbohydratemetabolismmyliferanparalleltothatofRobertCAtkinsSadlyour paths never crossedAbout a decade ago however two leaders of a newgeneration of medical scientists contacted me Building a bridge between theheretoforeseparaterealmsofacademicresearchandtheclinicalbrillianceofDrAtkins Dr Eric Westman and Dr Jeff Volek have forged the scientificfoundationoftheNewAtkinsAsaresultoftheireffortsandthesupportoftheAtkins Foundation there has been a resurgence of scientific interest in theAtkinsDietIthasbeenmyverygreatpleasuretocollaboratewiththemfirstoncurrentresearchstudiesandnowonthecreationofthisbookI also wish to thank Drs Ethan Sims Edward Horton Bruce Bistrian and

George Blackburn for teaching me to subject standard dietary practices toscientificscrutinyTheirguidancehelpedtoshapemylifeandmycareerIalsooweadebtofgratitude tomymanypatientsandresearchsubjects foropeningmy eyes to unanticipated results And most important thanks to my lovelyfamilymdashHuong Lauren and Ericmdashfor their unquestioning support and theirtoleranceofmycooking

mdashStephenDPhinney

I must first thank those people who have shaped my scientific thinking andspecifically contributed to a line of research on carbohydrate restriction DrWilliam J Kraemer initially sparked my interest in science and has offeredunwaveringsupportforalmosttwentyyearsaswehavecontinuedtocollaborateon researchandbecomebest friends Irsquomnot sure ifhequalifies forMENSAbutmycoauthorDrStephenPhinneyisabonafidenutritionalgeniusIn1994Ifirstreadhisenlighteningpapersonexperimentsheconductedintheearly1980s

on metabolic adaptations to very-low-carbohydrate diets A decade later IrsquomfortunatetoconsiderhimaclosefriendandcolleagueSeveralothercolleagueshavesignificantlyinfluencedmyviewsofnutritionandpositivelyimpactedmyresearchDrsMariaLuzFernandezRichardFeinmanandRichardBrunoareall brilliant collaborators on past and current research projects whoserelationshipsItreasureIhavealsobeenprivilegedtoworkwithseveraltirelessand talentedgraduate studentsover theyearsallofwhomdedicatedcountlesshours to conducting more than a dozen experiments aimed at betterunderstandinghowlow-carbohydratedietsimprovehealthItrsquos been a pleasureworkingwithEricWestman andStephenPhinney It is

alsonecessarytoacknowledgeDrRobertCAtkinswhohadaremarkableandpermanent impact onmy lifeHis recognition of the importance of science tovalidate his dietary approach and his generous philanthropy has been amajorreason I was able to conduct cutting-edge research on low-carbohydrate dietsoverthelastdecadeI am forever grateful tomy selflessmotherNina andmy father Jerry for

their unconditional love and support and all the sacrifices they havemade inordertomakemylifebetterMytwocherishedboyshigh-spiritedPrestonwhorecently turned twoandReesewhowasbornduring thewritingof thisbookgivemeadeepsenseofpurposeandperspectiveCominghometothemistheperfectantidotetoastressfuldayofworkMostimportantthankstomybelovedwifeAnawhokeepsmebalancedandmakeslifeinfinitelymorefun

mdashJeffSVolek

IacknowledgefirsttheenthusiasticloveandsupportofmywifeGretchenandour children LauraMegan and Clay I learned to tilt at windmills frommyparentsJackCandNancyKWestmanandbrothersJohnCWestmanandDPaul Westman Innumerable friends colleagues and data-driven academicenvironmentsenabledthisbookmdashandthesciencebehinditmdashtomaterializeThankstoDrRobertCAtkinsandJackieEbersteinforhavingtheopenness

to inviteme tovisit their clinicalpracticeThanks toVeronicaAtkinsandDrAbby Bloch of the Robert C Atkins Foundation for continuing his legacyThanks also to the doctors and researchers who allowed me to visit theirpracticesorcollaborateonresearchstudieswiththemMaryCVernonRichardK Bernstein Joseph T Hickey Ron Rosedale members of the AmericanSocietyofBariatricPhysiciansWilliamSYancyJrJamesAWortmanJeffSVolekRichardDFeinmanDonaldLaymanMannyNoakesandStephenDPhinney

mdashEricCWestman

AsateamwewishtoacknowledgetheHerculeaneffortexpendedinbringingtogetherallthecomponentsofthisbookbyprojecteditorOliviaBellBuehlandAtkins nutritionist Colette Heimowitz Dietician Brittanie Volk developed themeal plans Thanks also to Monty Sharma and Chip Bellamy of AtkinsNutritionalsIncfortheirinsightontheimportanceofpublishingthisbookandtheirpatienceasittookonalifeofitsown

Glossary

ACESeeAtkinsCarbohydrateEquilibriumAerobic exercise Sustained rhythmic exercise that increases your heart ratealsoreferredtoascardioAminoacidsThebuildingblocksofproteinAntioxidants Substances that neutralize harmful free radicals in the bodyAtherosclerosis Clogging narrowing and hardening of blood vessels byplaquedepositsAtkins Carbohydrate Equilibrium (ACE) The number of grams of NetCarbsthatapersoncanconsumedailywithoutgainingorlosingweightAtkins Edge A beneficial state of fat-burning metabolism caused bycarbohydrate restriction that makes it possible to lose weight and maintainweightlosswithoutextremehungerorcravingsametabolicedgeBetacellsSpecializedcellsinthepancreasthatproduceinsulinBloodlipidsThefactorsoftotalcholesterol triglyceridesandHDLandLDLcholesterolinyourbloodBlood pressure The pressure your blood exerts against the walls of yourarteriesduringaheartbeatBlood sugar The amount of glucose in your bloodstream also called bloodglucoseBMISeeBodymassindexBodymass index (BMI)Anestimateof body fatness that takes into accountbodyweightandheightCarbohydrateAmacronutrientfromplantsandsomeotherfoodsbrokendownbydigestionintosimplesugarssuchasglucosetoprovideasourceofenergyCholesterol A lipid a waxy substance essential for many of the bodyrsquosfunctionsincludingmanufacturinghormonesandmakingcellmembranesC-reactive protein (CRP) A chemical in blood that serves as a marker forinflammationDiabetesSeeType1diabetesandType2diabetesDiuretic Anything that removes fluid from the body by increasing urinationEssential fatty acids (EFAs) Two classes of essential dietary fats that yourbody cannot make on its own and that must be obtained from food orsupplementsFatOne of the threemacronutrients an organic compound thatdissolvesinotheroilsbutnotinwaterAsourceofenergyandbuildingblocks

ofcellsFattyacidsThescientifictermforfatswhicharepartofagroupofsubstancescalledlipidsFiber Parts of plant foods that are indigestible or very slowly digestedwithlittleeffectonbloodglucoseandinsulinlevelssometimescalledroughageFoundation vegetables Leafy greens and other low-carbohydrate nonstarchyvegetablessuitable forPhase1 Inductionand thebasisuponwhich latercarbintakebuildsFreeradicalsHarmfulmoleculesintheenvironmentandnaturallyproducedbyourbodiesExcessfreeradicalscandamagecellsandcauseoxidationGlucoseAsimplesugarAlsoseeBloodsugarGlycogenThestorageformofcarbohydrateinthebodyHDLcholesterolHigh-densitylipoproteintheldquogoodrdquotypeofcholesterolHydrogenatedoilsVegetableoilsprocessed tomake themsolidand improvetheirshelflifeSeeTransfatsHypertensionHighbloodpressureInflammation Part of the bodyrsquos delicately balanced natural defense systemagainst potentially damaging substances Excessive inflammation is associatedwithincreasedriskofheartattackstrokediabetesandsomeformsofcancerInsulin A hormone produced by the pancreas that signals cells to removeglucoseandaminoacidsfromthebloodstreamandstopthereleaseoffatfromfatcellsKetoacidosis The uncontrolled overproduction of ketones characteristic ofuntreated type 1 diabetes typically five to ten times higher than nutritionalketosisKetones Substances produced by the liver from fat during accelerated fatbreakdownthatserveasavaluableenergysourceforcellsthroughoutthebodyKetosis A moderate and controlled level of ketones in the bloodstream thatallows the body to function well with little dietary carbohydrate also callednutritionalketosisLDLcholesterolLow-densitylipoproteinCommonlyreferredtoastheldquobadrdquotypeofcholesterolbutnotallLDLcholesterolisldquobadrdquoLeanbodymassBodymassminus fat tissue includesmuscleboneorgansandconnectivetissueLegumes Most members of the bean and pea families including lentilschickpeassoybeanspeasandnumerousothersLipidsFatsincludingtriglyceridesandcholesterolinthebodyMacronutrientsFatproteinandcarbohydratethedietarysourcesofcaloriesandnutrients

Metabolic syndrome A group of conditions including hypertension hightriglycerideslowHDLcholesterolhigher-than-normalbloodsugarandinsulinlevelsandweightcarriedinthemiddleofthebodyAlsoknownassyndromeXor insulin resistance syndrome it predisposes you to heart disease and type 2diabetesMetabolismThecomplexchemicalprocessesthatconvertfoodintoenergyorthe bodyrsquos building blockswhich in turn become part of organs tissues andcellsMonounsaturated fat Dietary fat typically found in foods such as olive oilcanolaoilnutsandavocadosNetCarbsThecarbohydratesinafoodthatimpactyourbloodsugarcalculatedbysubtractingfibergramsinthefoodfromtotalgramsInalow-carbproductsugaralcoholsincludingglycerinarealsosubtractedOmega-3fattyacidsAgroupofessentialpolyunsaturatedfatsfoundingreenalgae cold-water fish fish oil flaxseedoil and someother nut andvegetableoilsOmega-6fattyacidsAgroupofessentialpolyunsaturatedfatsfoundinmanyvegetable oils and also inmeats from animals fed corn soybeans and certainothervegetableproductsPartiallyhydrogenatedoilsSeeTransfatsPlaque A buildup in the arteries of cholesterol fat calcium and othersubstancesthatcanblockbloodflowandresultinaheartattackorstrokePolyunsaturatedfatsFatswithachemicalstructurethatkeepsthemliquidinthecoldoilsfromcornsoybeansunflowersafflowercottonseedgrapeseedflaxseed sesame seed some nuts and fatty fish are typically high inpolyunsaturatedfatPrediabetes Blood sugar levels that are higher than normal but fall short offullblowndiabetesProtein One of the threemacronutrients found in food used for energy andbuildingblocksofcellschainsofaminoacidsResistance exercise Any exercise that builds muscle strength also calledweight-bearingoranaerobicexerciseSatietyApleasurablesenseoffullnessSaturated fats Fats that are solid at room temperature themajority of fat inbutterlardsuetpalmandcoconutoilStatindrugsPharmaceuticalsusedtolowertotalandLDLcholesterolSucroseTablesugarcomposedofglucoseandfructoseSugaralcoholsSweetenerssuchasglycerinmannitolerythritolsorbitolandxylitol that have little or no impact on most peoplersquos blood sugar and are

thereforeusedinsomelow-carbproductsTransfatsFatsfoundinpartiallyhydrogenatedorhydrogenatedvegetableoiltypicallyusedinfriedfoodsbakedgoodsandotherproductsAhighintakeoftransfatsisassociatedwithincreasedheartattackriskTriglyceridesThemajor formof fat that circulates in thebloodstreamand isstoredasbodyfatType1diabetesAconditioninwhichthepancreasmakessolittleinsulinthatthe body canrsquot use blood glucose as energy producing chronically high bloodsugarlevelsandoverproductionofketonesType2diabetesThemorecommonformofdiabeteshighbloodsugarlevelscausedbyinsulinresistanceaninabilitytouseinsulinproperlyUnsaturatedfatMonounsaturatedandpolyunsaturatedfats

Chapter1KnowThyself

1 C D Gardner A Kiazand S Alhassan S Kim R S Stafford R RBalise et al ldquoComparisonof theAtkinsZoneOrnish andLEARNDietsfor Change in Weight and Related Risk Factors among OverweightPremenopausalWomen The A TO ZWeight Loss Study A RandomizedTrialrdquoThe Journal of theAmericanMedicalAssociation 297 (2007) 969ndash977 I Shai D Schwarzfuchs Y Henkin D R Shahar S Witkow IGreenbergetalldquoWeightLosswithaLow-CarbohydrateMediterraneanorLow-FatDietrdquoTheNewEnglandJournalofMedicine359(2008)229ndash241JSVolekMLFernandezRDFeinman andSDPhinney ldquoDietaryCarbohydrate Restriction Induces a Unique Metabolic State PositivelyAffectingAtherogenicDyslipidemiaFattyAcidPartitioningandMetabolicSyndromerdquoProgressinLipidResearch47(2008)307ndash3182 Shai et al ldquoWeight Loss with a Low-Carbohydrate Mediterranean orLow-FatDietrdquoA JNordmannANordmannMBrielUKellerW SYancy Jr B J Brehm et al ldquoEffects of Low-Carbohydrate vs Low-FatDietsonWeightLossandCardiovascularRiskFactorsAMeta-analysisofRandomized Controlled TrialsrdquoArchives of InternalMedicine 166 (2006)285ndash2933 C D Gardner et al ldquoComparison of the Atkins Zone Ornish andLEARN Diets for Change in Weight and Related Risk Factors amongOverweightPremenopausalWomenrdquo4GBodenKSargradCHomkoMMozzoliandTPSteinldquoEffectofaLow-Carbohydrate Diet on Appetite Blood Glucose Levels and InsulinResistance in Obese Patients with type 2 Diabetesrdquo Annals of InternalMedicine 142 (2005) 403ndash411 E C Westman W S Yancy Jr J CMavropoulos M Marquart and J R McDuffie ldquoThe Effect of a Low-Carbohydrate Ketogenic Diet Versus a Low-Glycemic Index Diet onGlycemic Control in type 2 Diabetes Mellitusrdquo Nutrition amp Metabolism(London)5(2008)365EHKossoff and JMRholdquoKetogenicDietsEvidence forShort-andLong-TermEfficacyrdquoNeurotherapeutics6(2009)406ndash414JMFreemanJ B Freeman and M T Kelly The Ketogenic Diet A Treatment for

Epilepsy3rded(NewYorkDemosHealth2000)6TAWadden JASternbergKALetiziaA JStunkard andGDFosterldquoTreatmentofObesitybyVeryLowCalorieDietBehaviorTherapyandTheirCombinationAFive-YearPerspectiverdquo InternationalJournalofObesity13suppl2(1989)39ndash467 Gardner et al ldquoComparison of the Atkins Zone Ornish and LEARNDiets for Change in Weight and Related Risk Factors among OverweightPremenopausalWomen The A TO ZWeight Loss Study A RandomizedTrialrdquoIShaietalldquoWeightLosswithaLow-CarbohydrateMediterraneanorLow-FatDietrdquo8GBodenet al ldquoEffectofaLow-CarbohydrateDietonAppetiteBloodGlucose Levels and Insulin Resistance in Obese Patients with type 2DiabetesrdquoJSVolekMJSharmanALGomezDAJudelsonMRRubin G Watson et al ldquoComparison of Energy-Restricted Very Low-CarbohydrateandLow-FatDietsonWeightLossandBodyCompositioninOverweightMenandWomenrdquoNutritionampMetabolism (London)1(2004)139EASimsEDanforthJrESHortonGABrayJAGlennonandLBSalans ldquoEndocrineandMetabolicEffectsofExperimentalObesity inManrdquo Recent Progress in Hormonal Research 29 (1973) 457ndash496 CBouchardATremblayJPDespresGTheriaultANadeauPJLupienet al ldquoTheResponse toExercisewithConstant Energy Intake in IdenticalTwinsrdquoObesityResearch2(1994)400ndash41010Gardner et al ldquoComparison of theAtkins ZoneOrnish and LEARNDiets for Change in Weight and Related Risk Factors among OverweightPremenopausalWomen The A TO ZWeight Loss Study A RandomizedTrialrdquoIShaietalldquoWeightLosswithaLow-CarbohydrateMediterraneanor Low-Fat Dietrdquo B J Brehm R J Seeley S R Daniels and D ADrsquoAlessioldquoARandomizedTrialComparingaVeryLowCarbohydrateDietandaCalorie-RestrictedLowFatDietonBodyWeightandCardiovascularRisk Factors in Healthy Womenrdquo Journal of Clinical Endocrinology ampMetabolism 88 (2003) 1617ndash1623 M L Dansinger J A Gleason J LGriffithHPSelkerandEJSchaeferldquoComparisonoftheAtkinsOrnishWeightWatchers andZoneDiets forWeightLoss andHeartDiseaseRiskReduction A Randomized Trialrdquo The Journal of the American MedicalAssociation293(2005)43ndash53GDFosterHRWyattJOHillBGMcGuckinCBrillBSMohammedetalldquoARandomizedTrialofaLow-CarbohydrateDietforObesityrdquoTheNewEnglandJournalofMedicine348(2003) 2082ndash2090 L Stern N Iqbal P Seshadri K L Chicano D A

Daily J McGrory et al ldquoThe Effects of Low-Carbohydrate VersusConventional Weight Loss Diets in Severely Obese Adults One-YearFollow-upofaRandomizedTrialrdquoAnnalsofInternalMedicine140(2004)778ndash785WSYancyJrMKOlsenJRGuytonRPBakstandECWestman ldquoALow-CarbohydrateKetogenicDiet versus aLow-FatDiet toTreatObesityandHyperlipidemiaARandomizedControlledTrialrdquoAnnalsofInternalMedicine140(2004)769ndash77711HMDashtiNSAl-ZaidTCMathewMAl-MousawiHTalibSK Asfar et al ldquoLong Term Effects of Ketogenic Diet in Obese Subjectswith High Cholesterol Levelrdquo Molecular and Cellular Biochemistry 286(2006)1ndash9

Chapter2TheRoadAhead

1JSVolekMJSharmanALGomezDAJudelsonMRRubinGWatson et al ldquoComparison of Energy-Restricted Very Low-Carbohydrateand Low-Fat Diets onWeight Loss and Body Composition in OverweightMen and Womenrdquo Nutrition amp Metabolism (London) 1 (2004) 13 J SVolekSDPhinneyCEForsytheEEQuannRJWoodMJPuglisiet al ldquoCarbohydrate Restriction Has a More Favorable Impact on theMetabolicSyndromethanaLowFatDietrdquoLipids44(2008)297ndash3092 C D Gardner A Kiazand S Alhassan S Kim R S Stafford R RBalise et al ldquoComparisonof theAtkinsZoneOrnish andLEARNDietsfor Change in Weight and Related Risk Factors among OverweightPremenopausalWomen The A TO ZWeight Loss Study A RandomizedTrialrdquoThe Journal of theAmericanMedicalAssociation 297 (2007) 969ndash977 I Shai D Schwarzfuchs Y Henkin D R Shahar S Witkow IGreenbergetalldquoWeightLosswithaLow-CarbohydrateMediterraneanorLow-FatDietrdquoTheNewEnglandJournalofMedicine359(2008)229ndash241JSVoleketalldquoCarbohydrateRestrictionHasaMoreFavorableImpactontheMetabolicSyndromethanaLowFatDietrdquo

Chapter3TheRightCarbsintheRightAmounts

1 See wwwersusdagovpublicationssb965sb965hpdf for moreinformation2SSElliottNLKeimJSSternKTeffandPJHavelldquoFructoseWeight Gain and the Insulin Resistance SyndromerdquoAmerican Journal of

ClinicalNutrition76(2002)911ndash922GABraySJNielsenandBMPopkinldquoConsumptionofHigh-FructoseCornSyrupinBeveragesMayPlayaRole in theEpidemicofObesityrdquoAmericanJournalofClinicalNutrition79(2004)537ndash5433 BrayNielsen andBM Popkin ldquoConsumption ofHigh-FructoseCornSyrupinBeveragesMayPlayaRoleintheEpidemicofObesityrdquo4wwwcspinetorgnewpdffinal_soda_petitionpdf5KLTeffJGrudziakRRTownsendTNDunnRWGrantSHAdamsetalldquoEndocrineandMetabolicEffectsofConsumingFructose-andGlucose-Sweetened Beverages with Meals in Obese Men and WomenInfluenceofInsulinResistanceonPlasmaTriglycerideResponsesrdquoJournalofClinicalEndocrinologyampMetabolism94(2009)1562ndash15696 C Bouchard A Tremblay J P Despres A Nadeau P J Lupien GTheriault et al ldquoThe Response to Long-Term Overfeeding in IdenticalTwinsrdquoTheNewEnglandJournalofMedicine322(1990)1477ndash14827CBouchardATremblay JPDespresGTheriaultANadeauP JLupien et al ldquoThe Response to Exercise with Constant Energy Intake inIdenticalTwinsrdquoObesityResearch2(1994)400ndash410

Chapter4ThePowerofProtein

1GHAndersonandSEMooreldquoDietaryProteins in theRegulationofFood Intake and BodyWeight in Humansrdquo The Journal of Nutrition 134(2004)974Sndash979S2 E Jequier ldquoPathways toObesityrdquo International Journal ofObesity andRelatedMetabolicDisorders26suppl2(2002)S12ndashS173 F Q Nuttall K Schweim H Hoover andM C Gannon ldquoMetabolicEffectofaLoBAG30DietinMenwithtype2DiabetesrdquoAmericanJournalofPhysiologymdashEndocrinologyandMetabolism 291 (2006)E786ndashE791DK Layman P Clifton M C Gannon R M Krauss and F Q NuttallldquoProtein inOptimalHealthHeartDisease and type 2DiabetesrdquoAmericanJournalofClinicalNutrition87(2008)1571Sndash1575S4 J W Krieger H S Sitren M J Daniels and B Langkamp-HenkenldquoEffectsofVariationinProteinandCarbohydrateIntakeonBodyMassandComposition during Energy Restriction A Meta-regressionrdquo AmericanJournalofClinicalNutrition83(2006)260ndash2745 L J Hoffer B R Bistrian V R Young G L Blackburn and D EMatthewsldquoMetabolicEffectsofVeryLowCalorieWeightReductionDietsrdquo

TheJournalofClinicalInvestigation73(1984)750ndash758PGDavisandSDPhinneyldquoDifferentialEffectsofTwoVeryLowCalorieDietsonAerobicand Anaerobic Performancerdquo International Journal of Obesity 14 (1990)779ndash7876RPHeaneyandDKLaymanldquoAmountandTypeofProteinInfluencesBone Healthrdquo American Journal of Clinical Nutrition 87 (2008) 1567Sndash1570S7Ibid

Chapter5Meetyournewfriendfat

1 ldquoTrends in Intake of Energy andMacronutrientsmdashUnited States 1971ndash2000rdquoMorbidityandMortalityWeeklyReport(MMWR)53(2004)80ndash822 S Klein and R R Wolfe ldquoCarbohydrate Restriction Regulates theAdaptiveResponsetoFastingrdquoAmericanJournalofPhysiology262(1992)E631ndashE6363 D Mozaffarian E B Rimm and D M HerringtonldquoDietary FatsCarbohydrate and Progression of Coronary Atherosclerosis inPostmenopausalWomenrdquoAmericanJournalofClinicalNutrition80(2004)1175ndash11844 J S Volek M J Sharman and C E Forsythe ldquoModification ofLipoproteins by Very Low-Carbohydrate Dietsrdquo The Journal of Nutrition135(2005)1339ndash13425 Ibid R M Krauss ldquoDietary and Genetic Probes of AtherogenicDyslipidemiardquo Arteriosclerosis Thrombosis and Vascular Biology 25(2005) 2265ndash2272 R M Krauss P J Blanche R S Rawlings H SFernstrom andPTWilliams ldquoSeparateEffects ofReducedCarbohydrateIntakeandWeightLossonAtherogenicDyslipidemiardquoAmericanJournalofClinicalNutrition83(2006)1025ndash10316CEForsytheSDPhinneyMLFernandezEEQuannRJWoodDMBibusetalldquoComparisonofLowFatandLowCarbohydrateDietsonCirculatingFattyAcidCompositionandMarkersofInflammationrdquoLipids43(2008)65ndash777 R Micha and D Mozaffarian ldquoTrans Fatty Acids Effects onCardiometabolic Health and Implications for Policyrdquo ProstaglandinsLeukotrienesandEssentialFattyAcids79(2008)147ndash1528DMozaffarianAAroandWCWillettldquoHealthEffectsofTrans-FattyAcids Experimental and Observational Evidencerdquo European Journal of

ClinicalNutrition63suppl2(2009)S5ndashS219WSHarrisDMozaffarianERimmPKris-EthertonLLRudelLJAppeletalldquoOmega-6FattyAcidsandRiskforCardiovascularDiseaseAScience Advisory from the American Heart Association NutritionSubcommittee of the Council on Nutrition Physical Activity andMetabolism Council on Cardiovascular Nursing and Council onEpidemiologyandPreventionrdquoCirculation119(2009)902ndash90710SDPhinneyABTangSBJohnsonandRTHolmanldquoReducedAdipose 183 Omega-3 withWeight Loss by Very Low Calorie DietingrdquoLipids25(1990)798ndash80611CEForsytheSDPhinneyMLFernandezEEQuannRJWoodDMBibusetalldquoComparisonofLowFatandLowCarbohydrateDietsonCirculatingFattyAcidCompositionandMarkersofInflammationrdquoLipids43(2008)65ndash77

Chapter6AtkinsforyouMakeItPersonal

1LEArmstrongDJCasaCMMareshandMSGanioldquoCaffeineFluid-Electrolyte Balance Temperature Regulation and Exercise-HeatTolerancerdquoExerciseandSportSciencesReviews35(2007)135ndash1402DLCostillGPDalskyandWJFinkldquoEffectsofCaffeineIngestiononMetabolismandExercisePerformancerdquoMedicineampScienceinSportsampExercise10(1978)155ndash1583 S D Phinney B R Bistrian W J Evans E Gervino and G LBlackburn ldquoThe Human Metabolic Response to Chronic Ketosis withoutCaloric Restriction Preservation of Submaximal Exercise Capability withReduced Carbohydrate OxidationrdquoMetabolism 32 (1983) 769ndash776 S DPhinney B R Bistrian R R Wolfe and G L Blackburn ldquoThe HumanMetabolicResponsetoChronicKetosiswithoutCaloricRestrictionPhysicalandBiochemicalAdaptationrdquoMetabolism32(1983)757ndash7684EEQuannTPScheettKDBallardMJPuglusiCEForsytheBM Volk et al ldquoCarbohydrate Restriction and Resistance Training HaveAdditiveEffectsonBodyCompositionduringWeightLossinMenrdquoJournaloftheAmericanDieteticAssociation(abstract)107(8)(April2007)A145CBouchardATremblay JPDespresGTheriaultANadeauP JLupien et al ldquoThe Response to Exercise with Constant Energy Intake inIdenticalTwinsrdquoObesityResearch2(1994)400ndash410

Chapter7welcometoPhase1Induction

1 E Lopez-Garcia R M van Dam S Rajpathak W C Willett J EMansonandFBHuldquoChangesinCaffeineIntakeandLong-TermWeightChange in Men and Womenrdquo American Journal of Clinical Nutrition83(2006)674ndash802 A G Dulloo C A Geissler T Horton A Collins and D S MillerldquoNormal Caffeine Consumption Influence on Thermogenesis and DailyEnergy Expenditure in Lean and Postobese Human VolunteersrdquoAmericanJournalofClinicalNutrition49(1989)44ndash50KJAchesonBZahorska-Markiewicz P Pittet K Anantharaman and E Jeacutequier ldquoCaffeine andCoffee Their Influence on Metabolic Rate and Substrate Utilization inNormal Weight and Obese Individualsrdquo American Journal of ClinicalNutrition 33 (1980)989ndash997 K J Acheson G Gremaud L Meirim FMontigonYKrebsLBFayLJGayPSchneiterCSchindlerandLTappyldquoMetabolicEffectsofCaffeineinHumansLipidOxidationorFutileCyclingrdquoAmericanJournalofClinicalNutrition79(2004)40ndash463 A I Qureshi F K Suri S AhmedANasar A ADivani and J FKirmani ldquoRegularEggConsumptionDoesNot Increase theRiskofStrokeand Cardiovascular DiseasesrdquoMedical Science Monitor 13 (2007) CR1ndashCR84 J S Vander Wal A Gupta P Khosla and N V Dhurandhar ldquoEggBreakfastEnhancesWeightLossrdquoInternationalJournalofObesity(London)32(2008)1545ndash15515JSVanderWalJMMarthPKhoslaKLJenandNVDhurandharldquoShort-TermEffectofEggsonSatiety inOverweightandObeseSubjectsrdquoJournaloftheAmericanCollegeofNutrition24(2005)510ndash5156GMutungiJRatliffMPuglisiMTorres-GonzalezUVaishnavJOLeite et al ldquoDietary Cholesterol from Eggs Increases Plasma HDLCholesterolinOverweightMenConsumingaCarbohydrate-RestrictedDietrdquoTheJournalofNutrition138(2008)272ndash276

Chapter10KeepingItofflifetimeMaintenance

1JOHillandHRWyattldquoRoleofPhysicalActivityinPreventingandTreatingObesityrdquoJournalofAppliedPhysiology99(2005)765ndash770

Chapter13MetabolicsyndromeandCardiovascularhealth

1BVHowardJEMansonMLStefanickSABeresfordGFrankBJonesetalldquoLow-FatDietaryPatternandWeightChangeover7YearsTheWomenrsquosHealth InitiativeDietaryModificationTrialrdquoTheJournalofthe AmericanMedical Association 295 (2006) 39ndash49 L F Tinker D EBondsKLMargolisJEMansonBVHowardJLarsonetalldquoLow-FatDietaryPatternandRiskofTreatedDiabetesMellitusinPostmenopausalWomen The Womenrsquos Health Initiative Randomized Controlled DietaryModificationTrialrdquoArchivesofInternalMedicine168(2008)1500ndash1511S A Beresford K C Johnson C Ritenbaugh N L Lasser L GSnetselaar H R Black et al ldquoLow-Fat Dietary Pattern and Risk ofColorectal Cancer TheWomenrsquos Health Initiative Randomized ControlledDietary Modification Trialrdquo The Journal of the American MedicalAssociation295(2006)643ndash654RLPrenticeCAThomsonBCaanFAHubbellGLAndersonSABeresfordetalldquoLow-FatDietaryPatternandCancerIncidenceintheWomenrsquosHealthInitiativeDietaryModificationRandomizedControlledTrialrdquo Journal of theNationalCancer Institute 99(2007)1534ndash15432ESFordWHGiles andWHDietz ldquoPrevalenceof theMetabolicSyndrome amongUSAdults Findings from theThirdNationalHealth andNutrition Examination Surveyrdquo The Journal of the American MedicalAssociation287(2002)356ndash3593 G M Reaven ldquoBanting Lecture 1988 Role of Insulin Resistance inHumanDiseaserdquoDiabetes37(1988)1595ndash16074SMGrundyHBBrewer Jr J ICleemanSCSmith Jr andCLenfant ldquoDefinitionofMetabolicSyndromeReport of theNationalHeartLung and Blood Institute American Heart Association Conference onScientificIssuesRelatedtoDefinitionrdquoCirculation109(2004)433ndash4385 J S Volek M J Sharman and C E Forsythe ldquoModification ofLipoproteins by Very Low-Carbohydrate Dietsrdquo The Journal of Nutrition135 (2005) 1339ndash1342 J S Volek and R D Feinman ldquoCarbohydrateRestriction Improves the Features of Metabolic Syndrome MetabolicSyndromeMayBeDefined by the Response to Carbohydrate RestrictionrdquoNutritionampMetabolism(London)2(2005)316GBodenKSargradCHomkoMMozzoliandTPSteinldquoEffectofaLow-Carbohydrate Diet on Appetite Blood Glucose Levels and Insulin

Resistance in Obese Patients with type 2 Diabetesrdquo Annals of InternalMedicine142(2005)403ndash4117JSVolekMJSharmanDMLoveNGAveryALGomezTPScheett et al ldquoBody Composition and Hormonal Responses to aCarbohydrate-RestrictedDietrdquoMetabolism51(2002)864ndash8708MDJensenMCarusoVHeilingandJMMilesldquoInsulinRegulationofLipolysisinNondiabeticandIDDMSubjectsrdquoDiabetes38(1989)1595ndash16019 S D Phinney B R Bistrian R RWolfe andG L Blackburn ldquoTheHumanMetabolicResponse toChronicKetosiswithoutCaloricRestrictionPhysicalandBiochemicalAdaptationrdquoMetabolism32(1983)757ndash76810MUJakobsenEJOrsquoReillyBLHeitmannMAPereiraKBalterGEFraseretalldquoMajorTypesofDietaryFatandRiskofCoronaryHeartDisease A Pooled Analysis of 11 Cohort Studiesrdquo American Journal ofClinicalNutrition89(2009)1425ndash143211 ldquoTrends in IntakeofEnergy andMacronutrientsmdashUnitedStates 1971ndash2000rdquoMorbidityandMortalityWeeklyReport(MMWR)53(2004)80ndash8212LWangARFolsomZ JZheng JSPankowand JHEckfeldtldquoPlasmaFattyAcidCompositionandIncidenceofDiabetesinMiddle-AgedAdultsTheAtherosclerosisRiskinCommunities(ARIC)StudyrdquoAmericanJournalofClinicalNutrition78(2003)91ndash98EWarensjoURiserusandB Vessby ldquoFatty Acid Composition of Serum Lipids Predicts theDevelopment of theMetabolic Syndrome inMenrdquoDiabetologia48 (2005)1999ndash200513CEForsytheSDPhinneyMLFernandezEEQuannRJWoodDMBibusetalldquoComparisonofLowFatandLowCarbohydrateDietsonCirculatingFattyAcidCompositionandMarkersofInflammationrdquoLipids43(2008)65ndash7714JSVolekMLFernandezRDFeinmanandSDPhinneyldquoDietaryCarbohydrate Restriction Induces a Unique Metabolic State PositivelyAffectingAtherogenicDyslipidemiaFattyAcidPartitioningandMetabolicSyndromerdquoProgressinLipidResearch47(2008)307ndash31815 S K Raatz D Bibus W Thomas and P Kris-Etherton ldquoTotal FatIntakeModifiesPlasmaFattyAcidCompositioninHumansrdquoTheJournalofNutrition 131 (2001) 231ndash234 IBKingRNLemaitre andMKestinldquoEffectofaLow-FatDietonFattyAcidComposition inRedCellsPlasmaPhospholipidsandCholesterolEstersInvestigationofaBiomarkerofTotalFatIntakerdquoAmericanJournalofClinicalNutrition83(2006)227ndash23616JohnRaeJohnRaersquosCorrespondencewithHudsonrsquosBayCompanyon

theArcticExploration1844ndash1855 (LondonHudsonrsquosBayRecordSociety1953)17EAStackpoleTheLongArcticSearchTheNarrativeofLtFrederickSchwatka(MysticConnecticutMarineHistoricalAssociation1965)18 E F Dubois and W S McClellan ldquoClinical Calorimetry XLVProlongedMeatDiets with a Study ofKidney Function andKetosisrdquoTheJournal of Biological Chemistry 87 (1930) 651ndash668 V R Rupp M CMcClellan and V Toscani ldquoClinical Calorimetry XLVI ProlongedMeatDiets with a Study of the Metabolism of Nitrogen Calcium andPhosphorusrdquoTheJournalofBiologicalChemistry87(1930)669ndash68019MGPeterman ldquoTheKetogenicDiet inEpilepsyrdquoThe Journalof theAmericanMedicalAssociation84(1925)1979ndash198320HFHelmholzldquoTheTreatmentofEpilepsy inChildhoodFiveYearsrsquoExperiencewith theKetogenicDietrdquoTheJournalof theAmericanMedicalAssociation88(1927)2028ndash203221HMKeithConvulsiveDisorders inChildren (BostonLittleBrown1963)167ndash17222EHKossoffandJMRholdquoKetogenicDietsEvidenceforShort-andLong-TermEfficacyrdquoNeurotherapeutics6(2009)406ndash41423M J Sharman A L GomezW J Kraemer and J S Volek ldquoVeryLow-CarbohydrateandLow-FatDietsAffectFastingLipidsandPostprandialLipemia Differently in Overweight Menrdquo The Journal of Nutrition 134(2004)880ndash88524MJSharmanWJKraemerDMLoveNGAveryALGomezTPScheettetalldquoAKetogenicDietFavorablyAffectsSerumBiomarkersfor Cardiovascular Disease in Normal-Weight Menrdquo The Journal ofNutrition132(2002)1879ndash1885JSVolekMJSharmanALGomezTPScheettandWJKraemerldquoAnIsoenergeticVeryLowCarbohydrateDiet ImprovesSerumHDLCholesterol andTriacylglycerolConcentrationsthe Total Cholesterol to HDL Cholesterol Ratio and Postprandial PipemicResponses Compared with a Low Fat Diet in Normal WeightNormolipidemicWomenrdquoTheJournalofNutrition133(2003)2756ndash276125PPTothldquoHigh-DensityLipoproteinasaTherapeuticTargetClinicalEvidence and Treatment Strategiesrdquo American Journal of Cardiology 96(2005)50Kndash58Kdiscussionat34Kndash35K26 J S Volek M J Sharman and C E Forsythe ldquoModification ofLipoproteins by Very Low-Carbohydrate Dietsrdquo The Journal of Nutrition135(2005)1339ndash134227 J S Volek et al ldquoAn Isoenergetic Very Low Carbohydrate Diet

Improves Serum HDL Cholesterol and Triacylglycerol Concentrations theTotal Cholesterol to HDL Cholesterol Ratio and Postprandial PipemicResponses Compared with a Low Fat Diet in Normal WeightNormolipidemicWomenrdquo28BVHowardLVanHornJHsia JEMansonMLStefanickSWassertheil-Smoller et al ldquoLow-Fat Dietary Pattern and Risk ofCardiovascular Disease The Womenrsquos Health Initiative RandomizedControlledDietaryModificationTrialrdquoTheJournaloftheAmericanMedicalAssociation295(2006)655ndash66629 D M Dreon H A Fernstrom B Miller and R M Krauss ldquoLow-Density Lipoprotein Subclass Patterns and Lipoprotein Response to aReduced-FatDiet inMenrdquoTheFASEB Journal 8 (1994) 121ndash126DMDreonHAFernstromPTWilliamsandRMKraussldquoAVeryLow-FatDiet Is Not Associated with Improved Lipoprotein Profiles inMen with aPredominance of Large Low-Density Lipoproteinsrdquo American Journal ofClinicalNutrition69(1999)411ndash41830 Volek Sharman and Forsythe ldquoModification of Lipoproteins by VeryLow-Carbohydrate Dietsrdquo R M Krauss ldquoDietary and Genetic Probes ofAtherogenic Dyslipidemiardquo Arteriosclerosis Thrombosis and VascularBiology25(2005)2265ndash227231KraussldquoDietaryandGeneticProbesofAtherogenicDyslipidemiardquo32 A Aljada J Friedman H Ghanim P Mohanty D Hofmeyer AChaudhuri et al ldquoGlucose Ingestion Induces an Increase in IntranuclearNuclearFactorkbaFallinCellularInhibitorbbandanIncreaseinTumorNecrosis Factor Alpha Messenger RNA by Mononuclear Cells in HealthyHuman Subjectsrdquo Metabolism 55 (2006) 1177ndash1185 P Mohanty WHamouda R Garg A Aljada H Ghanim and P Dandona ldquoGlucoseChallenge Stimulates Reactive Oxygen Species (ROS) Generation byLeucocytesrdquo Journal of Clinical Endocrinology amp Metabolism 85 (2000)2970ndash297333SEKasim-KarakasATsodikovUSinghandIJialalldquoResponsesofInflammatory Markers to a Low-Fat High-Carbohydrate Diet Effects ofEnergyIntakerdquoAmericanJournalofClinicalNutrition83(2006)774ndash779SLiuJEMansonJEBuringMJStampferWCWillettandPMRidker ldquoRelation between aDiet with a HighGlycemic Load and PlasmaConcentrations of High-Sensitivity C-reactive Protein in Middle-AgedWomenrdquoAmericanJournalofClinicalNutrition75(2002)492ndash49834M L Dansinger J A Gleason J L Griffith H P Selker and E JSchaefer ldquoComparison of the Atkins OrnishWeightWatchers and Zone

Diets for Weight Loss and Heart Disease Risk Reduction A RandomizedTrialrdquoTheJournaloftheAmericanMedicalAssociation293(2005)43ndash53KAMcAuleyCMHopkinsKJSmithRTMcLaySMWilliamsRWTayloretalldquoComparisonofHigh-FatandHigh-ProteinDietswithaHigh-Carbohydrate Diet in Insulin-Resistant ObeseWomenrdquoDiabetologia48(2005)8ndash1635PSeshadriNIqbalLSternMWilliamsKLChicanoDADailyetalldquoARandomizedStudyComparingtheEffectsofaLow-CarbohydrateDiet and a Conventional Diet on Lipoprotein Subfractions and C-reactiveProtein Levels in Patients with Severe Obesityrdquo The American Journal ofMedicine117(2004)398ndash40536CEForsytheSDPhinneyMLFernandezEEQuannRJWoodDMBibusetalldquoComparisonofLowFatandLowCarbohydrateDietsonCirculatingFattyAcidCompositionandMarkersofInflammationrdquoLipids43(2008)65ndash7737 P C Calder ldquoPolyunsaturated Fatty Acids and InflammationrdquoProstaglandinsLeukotrienesandEssentialFattyAcids75(2006)197ndash20238TAJacobsonldquoSecondaryPreventionofCoronaryArteryDiseasewithOmega-3FattyAcidsrdquoAmericanJournalofCardiology98(2006)61indash70i39HOSteinbergHChakerRLeamingAJohnsonGBrechtelandAD Baron ldquoObesityInsulin Resistance Is Associated with EndothelialDysfunction Implications for the Syndrome of Insulin Resistancerdquo TheJournalofClinicalInvestigation97(1996)2601ndash261040 M C Corretti T J Anderson E J Benjamin D Celermajer FCharbonneau M A Creager et al ldquoGuidelines for the UltrasoundAssessment of Endothelial-Dependent Flow-Mediated Vasodilation of theBrachial Artery A Report of the International Brachial Artery ReactivityTaskForcerdquoJournaloftheAmericanCollegeofCardiology39(2002)257ndash26541ACerielloCTabogaLTonuttiLQuagliaroLPiconiBBaisetalldquoEvidence for an Independent and Cumulative Effect of PostprandialHypertriglyceridemia and Hyperglycemia on Endothelial Dysfunction andOxidative Stress Generation Effects of Short-and Long-Term SimvastatinTreatmentrdquo Circulation 106 (2002) 1211ndash1218 M J Williams W HSutherland M P McCormick S A De Jong R J Walker and G TWilkins ldquoImpaired Endothelial Function Following a Meal Rich in UsedCooking Fatrdquo Journal of the American College of Cardiology 33 (1999)1050ndash1055MCBlendeaMBardJRSowersandNWinerldquoHigh-FatMeal Impairs Vascular Compliance in a Subgroup of Young Healthy

SubjectsrdquoMetabolism54(2005)1337ndash134442Ibid43M J Sharman A L GomezW J Kraemer and J S Volek ldquoVeryLow-CarbohydrateandLow-FatDietsAffectFastingLipidsandPostprandialLipemia Differently in Overweight Menrdquo The Journal of Nutrition 134(2004)880ndash885JSVolekMJSharmanALGomezTPScheettandW J Kraemer ldquoAn Isoenergetic Very Low Carbohydrate Diet ImprovesSerum HDL Cholesterol and Triacylglycerol Concentrations the TotalCholesterol toHDLCholesterolRatio andPostprandial PipemicResponsesComparedwithaLowFatDietinNormalWeightNormolipidemicWomenrdquoTheJournalofNutrition133(2003)2756ndash276144JSVolekKDBallardRSilvestreDAJudelsonEEQuannCEForsytheetalldquoEffectsofDietaryCarbohydrateRestrictionversusLow-FatDietonFlow-MediatedDilationrdquoMetabolism58(2009)1769ndash177745JSVolekandRDFeinmanldquoCarbohydrateRestrictionImproves theFeaturesofMetabolicSyndromeMetabolicSyndromeMayBeDefinedbythe Response to Carbohydrate Restrictionrdquo Nutrition amp Metabolism(London)2(2005)31JSVolekMLFernandezRDFeinmanandSDPhinney ldquoDietaryCarbohydrateRestriction Induces aUniqueMetabolicStatePositivelyAffectingAtherogenicDyslipidemiaFattyAcidPartitioningandMetabolicSyndromerdquoProgressinLipidResearch47(2008)307ndash318

Chapter14ManagingDiabetesakatheBullyDisease

1 S D De Ferranti and N Rifai ldquoC-reactive Protein A NontraditionalSerum Marker of Cardiovascular Riskrdquo Cardiovascular Pathology 16(2007) 14ndash21 P M Ridker ldquoInflammatory Biomarkers and Risks ofMyocardialInfarctionStrokeDiabetesandTotalMortalityImplicationsforLongevityrdquoNutritionReviews65(2007)S253ndashS2592ADPradhanJEMansonNRifaiJEBuringandPMRidkerldquoC-reactive Protein Interleukin 6 and Risk of Developing type 2 DiabetesMellitusrdquo The Journal of the American Medical Association 286 (2001)327ndash334 J I Barzilay L Abraham S R Heckbert M Cushman L HKullerHEResnicketalldquoTheRelationofMarkersofInflammationtotheDevelopmentofGlucoseDisordersintheElderlyTheCardiovascularHealthStudyrdquoDiabetes50(2001)2384ndash2389GHuPJousilahtiJTuomilehtoR Antikainen J Sundvall and V Salomaa ldquoAssociation of Serum C-Reactive Protein Level with Sex-Specific type 2 Diabetes Risk A

ProspectiveFinnishStudyrdquoJournalofClinicalEndocrinologyampMetabolism94(2009)2099ndash21053BRBistrianGLBlackburnJPFlattJSizerNSScrimshawandM Sherman ldquoNitrogen Metabolism and Insulin Requirements in ObeseDiabetic Adults on a Protein-SparingModified FastrdquoDiabetes 25 (1976)494ndash5044GBodenKSargradCHomkoMMozzoliandTPSteinldquoEffectofaLow-Carbohydrate Diet on Appetite Blood Glucose Levels and InsulinResistance in Obese Patients with type 2 Diabetesrdquo Annals of InternalMedicine142(2005)403ndash4115MEDalyRPaiseyRPaiseyBAMillwardCEcclesKWilliamset al ldquoShort-Term Effects of Severe Dietary Carbohydrate-RestrictionAdvice in type 2 DiabetesmdashA Randomized Controlled Trialrdquo DiabeticMedicine23(2006)15ndash206ECWestmanWSYancyJrJCMavropoulosMMarquartandJRMcDuffieldquoTheEffectofaLow-CarbohydrateKetogenicDietVersusaLow-GlycemicIndexDietonGlycemicControlintype2DiabetesMellitusrdquoNutritionampMetabolism(London)5(2008)367ADalyldquoUseofInsulinandWeightGainOptimizingDiabetesNutritionTherapyrdquo Journal of theAmericanDieteticAssociation 107 (2007) 1386ndash13938HCGersteinMEMillerRPByingtonDCGoffJrJTBiggerJBBuseetalldquoEffectsofIntensiveGlucoseLoweringintype2DiabetesrdquoTheNewEnglandJournalofMedicine358(2008)2545ndash25599 N G Boule E Haddad G P Kenny G A Wells and R J SigalldquoEffectsofExerciseonGlycemicControlandBodyMassintype2DiabetesMellitusAMeta-analysisofControlledClinicalTrialsrdquoTheJournalof theAmericanMedicalAssociation286(2001)1218ndash122710JPBantleJWylie-RosettALAlbrightCMApovianNGClarkM J Franz et al ldquoNutrition Recommendations and Interventions forDiabetes A Position Statement of the American Diabetes AssociationrdquoDiabetesCare31suppl1(2008)S61ndashS78

Indexaiumloli209alcohol127ndash28179alfredosauce215ndash16almonds56alternativesforfoods156180aminoacids39444570282anchovies56antioxidants29303268100123154155appetite6774111160Asianmarinade235ndash36AtkinsCarbohydrateEquilibrium(ACE)143187defined15117inLifetimeMaintenancephase16168169170ndash71172173ndash76178inPre-Maintenancephase15150151159ndash60AtkinsDiet(AtkinsNutritionalApproach)changesinxv3comparedwithotherdiets20fourphasesof15ndash16147measuringprogresson17ndash18misconceptionsabout8ndash9142445motivationalandpracticalmatterstoaddressbeforebeginning74ndash76personalizing65ndash79questionstoconsiderbeforebeginning5ndash7researchon39ndash10sevenconceptsin65ndash66simplicityversatilityandsustainabilityinxvndashxviwhattoexpectfrom18ndash19wheretostartin77ndash79AtkinsEdge4682328303549547497128170189avocado(s)53boat139tropicalgreensmoothie139baconvinaigrettehot225barbecuesauce212ndash13

basilpesto217ndash18BBQrub238beans(legumes)inOngoingWeightLossphase124ndash25inPre-Maintenancephase152Beacutechamelsauce206beefbroth241choosingtypesof40ndash41berries123ndash24beveragesalcohol127ndash28coffee68100inInductionphase92juices68126152water1867ndash6896108187bingeing131185bloodpressure7479eggsand101high(hypertension)517ndash1819697496173280bloodsugar567697479281282301carbohydratesand672122233065281296diabetesandseediabetesexerciseand302fatburningand822fatsand50fiberand2366metabolicsyndromeand280281proteinand3940understandingreadingsof297blueberrypancakesnutty139BombeckErma4breakfastideasandrecipesforInductionphase99ndash100forOngoingWeightLossphase138ndash39shakesandsmoothies99136138139broths1996beef241chicken240ndash41

vegetable241ndash42butter5354brownsauce221butterscompoundoilblend221herbblend222parsley222ndash23Caesarsaladdressing224caffeine68100Cajunrub239ndash40calcium4568calories3619ndash2029404150ndash516768fromcarbohydrates2050278279fromfats278279proteinand39storedinbodyfat21takingintoomany107cancer288canolaoil5354555670cantaloupe-orangesmoothie140carbohydrategramcounter74CarbohydrateLevelforLosing(CLL)15117133ndash34143148ndash51159ndash60carbohydratesxiv36ndash91921ndash2328ndash3551ndash525766187addingtodiet120ndash21160benefitsof29bloodsugarand672122233065281296bodyfatand34caloriesfrom2050278279changesandsubstitutionsfor156180cravingsfor630177diabetesand296energyfrom8212972exerciseand72fatburningand282ndash83hidden108highintakeof50insulinand282ladderof120160loweringintakeof66ndash67

metabolicsyndromeand280281NetCarbsseeNetCarbsrefinedgrains33ndash3466111155ndash56176replacingsaturatedfatwith283starchyvegetables154tolerancefor15117133ndash34143148ndash51159ndash60twotypesof28ndash29vegetariansand70wholegrains154ndash55seealsoAtkinsCarbohydrateEquilibriumsugarcarbonarasauce216ndash17cardiovasculardisease4050277278279283298cholesteroland52eggsand101inflammationand288low-carbohydratedietsand282metabolicsyndromeand279280290omega-6essentialfattyacidsand55potassiumand68transfatsand54triglyceridesand286vascularfunctionand289carrot-gingerdressing231casehistoriesseesuccessstoriescheeserdquobluerdquo140bluedip139bluedressing227ndash28dipnutty139granola-topped138inInductionphase84ndash85inOngoingWeightLossphase124Parmesanpeppercorndressing232chickenbroth240ndash41chipotlemarinade236chocolatecoconutshake99peanutwhip140rdquopuddingrdquo102

cholesterol5253278279eggsand100101HDL(rdquogoodrdquo)xiv55374101173277278284286ndash87LDL(rdquobadrdquo)5374277280284287ndash88choline100ndash101cocktailsauce212coconutoil5354coffee68100coleslawdressingcreamy226condiments90ndash91cornoil535556cornsyruphigh-fructose32ndash3334cornedbeefhash99cottonseedoil5356cravings630177C-reactiveprotein(CRP)278288298dairyproducts124cheeseseecheesemilk68dessertideasandrecipesforInductionphase102forOngoingWeightLossphase140ndash41diabetes5717ndash182240507178173277279295ndash303carbohydraterestrictionand296diagnosing296exerciseand302ndash3inflammationand288297ndash98JayWortmanrsquosstory290ndash94medicationsfor296301ndash2metabolicsyndromeand279280290practicalthingstoconsider304ndash5researchon299ndash301diets3ndash4614ndash15Atkinscomparedwith20low-carbseelow-carbohydratedietslow-fat20278ndash79283289303dillsauce210dips139diureticeffects1996

diureticmedications687496doctorconsulting74168eggsfuyung100inInductionphase8499mythabout100ndash101EinsteinAlbertxivemergencysupplies97emotionsandfood180ndash81energy1419ndash2021ndash2328516897111118bloodsugarand622bodyfatand482123282fromcarbohydrates8212972changesin183ndash84saltand110epilepsy6285ndash86exerciseandphysicalactivity196672ndash73110187ndash88diabetesand302ndash3inLifetimeMaintenancephase183ndash84low-carbdietsand72inOngoingWeightLossphase141proteinand41fastfood102ndash3193ndash96fatbody821ndash2351burningof421ndash23295152727496282ndash83carbohydratesand34energyand482123282fructoseand32ndash33insulinand282fatdietaryxiv3ndash46192349ndash586566111187addingtodiet160ndash61171ndash72caloriesfrom278279cholesteroland52eatingsufficientquantitiesof107ineggs100ndash101essentialfattyacids55ndash57highintakeofcarbohydratesand50inInductionphase89insulinand282

inLifetimeMaintenancephase170ndash72low-fatdiets20278ndash79283289303metabolicsyndromeand280monounsaturatedfattyacids(MUFAs)53ndash5455565765oils5455567089polyunsaturatedfattyacids(PUFAs)53ndash545765satietyand4550515765saturatedfattyacids(SFAs)xiv53ndash54565765278279283ndash84transfats54ndash55typesof53ndash54typicaldayrsquosintakeof57fathunger160ndash61fiber9212329336566111fish5355inInductionphase83omega-3sin56fishoils5356288ndash89flaxseed535670fluidintake1867ndash689596108187Frenchdressing233fructose28high-fructosecornsyrup32ndash3334fruit31187berries123ndash24inOngoingWeightLossphase123ndash24inPre-Maintenancephase152ndash53fruitjuice68126152galactose28garlicroastedbasildressing229glossary309ndash11glucose6821ndash2328ndash2932ndash3352277278281bloodlevelsofseebloodsugarfatsand50glycogen21282grainsrefined33ndash3466111155ndash56176whole154ndash55granola-toppedcottagecheese138grapeseedoil53

gravymushroom207Greekvinaigrette224ndash25habitschanging75176ndash78healthissuesseemedicalissuesheartdiseaseseecardiovasculardiseaseherb(s)90butterblend222-flavoredoil223herring56highbloodpressure(hypertension)517ndash1819697496173280high-fructosecornsyrup(HFCS)32ndash3334HispanicsseeLatinfoodsHollandaisesauce220Induction7155257666877ndash787982ndash113acceptablefoodsin82ndash92AtkinsEdgein97breakfastsin99ndash100dessertsin102guidelinesfor94ndash95low-carbproductsin90108mealplansfor246ndash47mealsin93measuringsuccessin105ndash10off-limitfoodsin92ndash93restaurantmealsin102ndash4snacksin101ndash2stayingin111ndash13transitiontoOngoingWeightLossphaseafter111ndash13116ndash19transitiontoPre-Maintenancephaseafter111ndash13travelingand104ndash5vegetablesin98whattoexpectinthefirstweek95ndash97inflammation54278280288ndash89298diabetesand297ndash98insulin521ndash23296569747879277278281295298howitworks282insulinresistance522323334280ndash81289301302iron69Italiandressing228

creamy231ndash32journal767795105107113118121130141147157180ndash81juices68126152ketones287kidneydamage45lactose2868lard53Latinfoods71ndash72marinade234ndash35inOngoingWeightLossphase137ndash38inPre-Maintenancephase162ndash63leanbodymass404167legumesinOngoingWeightLossphase124ndash25inPre-Maintenancephase152lemon-dillvinaigrette232LifetimeMaintenance16147ndash48159168ndash89AtkinsCarbohydrateEquilibriumin168169170ndash71172173ndash76178avoidancevsexperiencein178ndash79customizing172emotionsand180ndash81exerciseand183ndash84fatsand170ndash72healthissuesand173ndash76mealplansfor254ndash59268ndash71slip-upsin184ndash86socialsituationsand176179ndash80successin186ndash88transitionto163ndash64forvegetarians268ndash71weightmaintenancein169ndash70186ndash87limemayonnaise208mousse102coconutmousse141lipids495274281282low-carbconveniencefoods188inInductionphase90108inOngoingWeightLossphase126ndash27

low-carbohydratediets20282289304inflammationand288safetyof284ndash85low-fatdiets20278ndash79283289303macronutrients19ndash20magnesium68marinadesAsian235ndash36chipotle236heartyredwine237ndash38Latin234ndash35Mediterranean236ndash37mayonnaise208ndash9mealplans244ndash73forInductionphase246ndash47forLifetimeMaintenancephase254ndash59268ndash71forOngoingWeightLossphase248ndash53260ndash65272ndash73forPre-Maintenancephase254ndash59266ndash67268ndash71forvegans272ndash73forvegetarians260ndash65266ndash67268ndash71mealsinInductionphase93planningfor75regular67107108111meatbeef40ndash41inInductionphase83medicalissues5ndash6277ndash94goal-settingand69LifetimeMaintenancephaseand173ndash76seealsocardiovasculardiseasediabetesinflammationmetabolicsyndromemedications74173184fordiabetes296301ndash2diuretic687496over-the-counter109weightlossand109Mediterraneanmarinade236ndash37metabolicbullyxvii821ndash22295ndash96metabolicresistance106

metabolicsyndrome6224079277279ndash81282289ndash90298inflammationand288markersfor280treatmentof281triglyceridesand286vascularfunctionand289metabolism81721ndash23283033515267AtkinsEdgeand8micronutrients2932343545496568156milk68minerals6668ndash69100moods118ndash19Moroccanrub239mueslialmost138mushroom(s)gravy207grilledstuffed100mustardcreamsauce211dressingsweet230NetCarbs6566ndash67117calculating16inInductionphase1566ndash6782107inLifetimeMaintenancephase169170173inOngoingWeightLossphase119121128130134148inPre-Maintenancephase150151159nuts5356121ndash22obesityxiv32405071279296297ndash98metabolicsyndromeand279280oils54555689butter-oilblend221herb-flavored223vegetariansand70oliveoil53545570omega-3essentialfattyacids55ndash57656669288ndash89omega-6essentialfattyacids55ndash57OngoingWeightLoss(OWL)1578116ndash44147acceptablefoodsin116119121ndash26alcoholin127ndash28

beginningin119bingeingand131breakfastin138ndash39carbohydratetolerancein133ndash34dessertsin140ndash41expectationsfor120frustrationswith149ndash50howtodo119Latinfoodsin137ndash38low-carbproductsin126ndash27mealplansfor248ndash53260ndash65272ndash73personalizing135physicalactivityin141plateausin128ndash29pushinglimitsin129ndash30reintroducingfoodsin120ndash21scenariosforfirstcoupleofmonthsin131ndash33134snacksin139ndash40transitiontoafterInductionphase111ndash13116ndash19transitiontoPre-Maintenancephaseafter142ndash44triggerfoodsand130ndash31troubleshooting128forvegans137272ndash73forvegetarians135ndash36260ndash65on-the-runroll-ups99osteoporosis183palmoil53parsleybutter222ndash23peanutoil56peanutsauce213peppersstuffed99physicianconsulting74168plateaus128ndash29150ndash51potassium68poultry83Pre-Maintenance15147ndash64acceptablefoodsfor152ndash56basicsof151beginningin150

carbohydratetoleranceand148149ndash50159ndash60customizing160forHispaniccuisines162ndash63increasingfatconsumptionin160ndash61mealplansfor254ndash59266ndash67268ndash71andoldwaysofeating148ndash49plateausin150ndash51scenariosforfirstseveralweeksin157ndash59transitiontoafterInductionphase111ndash12113transitiontoafterOngoingWeightLossphase142ndash44transitiontoLifetimeMaintenanceafter163ndash64forvegetariansandvegans162266ndash67268ndash71weightgoaland148ndash49161whattoexpectin150ndash51processedfoods155ndash56proteinxiv19202339ndash4651576566111aminoacidsand39444570animalsourcesof4470concernsabouteatingtoomuch45ineggs101exerciseand41howmuchtoeat42ndash44insulinand282leanbodymassand4067overeating106ndash7plantsourcesof4470RuleofSevensand43satietyand39ndash4043ndash444550varyingsourcesof44ndash45vegansand71vegetariansand70weightlossand3940pumpkinsmoothie139raita214ranchdressing230raspberryfreshvinaigrette227mousse102parfait140

recipes201ndash42breakfast99ndash100138ndash39broths240ndash42compoundbuttersandoils221ndash23desserts102140ndash41marinades234ndash38rubs238ndash40saladdressings223ndash34salads98sauces205ndash21snacks139ndash40reacutemoulade211restaurantmeals179188inInductionphase102ndash4recommendationsforspecificrestaurants193ndash200rhubarbcompote102parfaitnutty140romescosauce214ndash15rouille209rubsBBQ238Cajun239ndash40Moroccan239Russiandressing233ndash34saffloweroil53545570saladdressings5489bluecheese227ndash28Caesar224carrot-ginger231creamycoleslaw226creamyItalian231ndash32French233freshraspberryvinaigrette227Greekvinaigrette224ndash25hotbaconvinaigrette225Italian228Parmesanpeppercorn232ranch230

roastedgarlic-basil229Russian233ndash34sherryvinaigrette226sweetmustard230saladsrecipesfor98vegetablesfor85ndash87salmon56salsacruda219verde(tomatillosalsa)219ndash20salt1967ndash689596110sardines56satiety187fatsand4550515765proteinand39ndash4043ndash444550saucesaiumloli209alfredo215ndash16barbecue212ndash13basictomato216basilpesto217ndash18Beacutechamel206brownbutter221carbonara216ndash17cocktail212dill210hollandaise220mayonnaise208ndash9mushroomgravy207mustard-cream211peanut213raita214romesco214ndash15salsacruda219sun-driedtomatopesto218tartar210ndash11tomatillosalsa(salsaverde)219ndash20velouteacute205ndash6

seeds53121ndash22self-image74181ndash83sesameoil53shakesandsmoothies99136138139140shellfishinInductionphase83sherryvinaigrette226snacks67107111188ideasforInductionphase101ndash2ideasforOngoingWeightLossphase139ndash40socialsituations76176179ndash80188soupmorning100soybeanoil535556soyproducts84135136spices90strawberryrhubarbcompote140smoothie138stress109successstories182JanetFreedman2425ndash27JayWortman290ndash94JenniferKingsley164165ndash67JenniferMunoz7980ndash81JessieHummel144145ndash46JulianSneed3536ndash38LoralynHamilton46ndash48RebeccaLatham113114ndash15SaraCarter5859ndash61TraciMarshall1011ndash13sucrose28ndash2932sugar6ndash7819283031111176added31ndash3266187bloodsugarseebloodsugarfructose28galactose28glucose6821ndash2328ndash2932ndash3350277278high-fructosecornsyrup32ndash3334lactose2868sucrose28ndash2932

sugaralcohols17sunfloweroil5356supplements6668ndash69sweetenersnoncaloric90108tartarsauce210ndash11tomatillosalsa(salsaverde)219ndash20tomatosauce216sun-driedpesto218traveling104ndash5179ndash80triggerfoods130ndash31187triglyceridelevelsxiv53353697479173284287eggsand101metabolicsyndromeand277278280286289tuna56tzatziki214vanillafreeze102vascularfunction289veganproducts84vegans7179mealplansfor272ndash73OngoingWeightLossphasefor137272ndash73Pre-Maintenancephasefor162vegetablebroth241ndash42vegetablejuices126vegetables93157cooked87ndash88foundation(nonstarchy)293066688285107ndash8111inInductionphase85ndash8898inPre-Maintenancephase154salad85ndash87starchy154vegetarianproducts84135vegetarians70ndash7179LifetimeMaintenancephasefor268ndash71mealplansfor260ndash65266ndash67268ndash71OngoingWeightLossphasefor135ndash36260ndash65Pre-Maintenancephasefor162266ndash67268ndash71veggiehashbrowns100

velouteacutesauce205ndash6vinaigretterecipes224ndash26232vitamins666869100walnuts535670waterdiureticeffectsand1996intakeof1867ndash6896108187inweightloss187795106weighingyourself7577188weight57maintaining567147168169ndash70183ndash84186ndash87weightloss4717expectationsfor106120goalfor569148ndash49161163187plateausin128ndash29150ndash51proteinand3940slowingrateof111waterin187795106willpower33winemarinadeheartyred237ndash38WomenrsquosHealthInitiative279

AbouttheAuthors

DR STEPHEN D PHINNEY has spent thirty years studying diet exerciseessentialfattyacidsandinflammationHehasheldpositionsattheUniversityofVermonttheUniversityofMinnesotaandtheUniversityofCaliforniaatDavisFollowing early retirement fromUC Davis as professor ofmedicine he hasworked at the leadership level and later as a consultant in nutritionbiotechnologyDrPhinneyhaspublishedmorethanseventypapersinthepeer-reviewedliteratureandhasseveralpatentsHismedicaldegreeisfromStanfordUniversity andhisPhD in nutritional biochemistry is fromMITHe alsodidpostgraduatetrainingattheUniversityofVermontandHarvardUniversity

DR JEFF S VOLEK is currently an associate professor and exercise andnutrition researcher in the Department of Kinesiology at the University ofConnecticut In the lastdecadehehaspublishedmore than twohundredpeer-reviewedstudiesincludingseminalworkonlow-carbohydratedietsthatpointsto the Atkins Diet as a powerful tool to lose weight and improve metabolichealthHehasprovidedsomeof themostconvincingevidencethatdietaryfateven saturated fat can be healthy when consumed in the context of a lower-carbohydratediet

DR ERIC CWESTMAN is an associate professor of medicine at the DukeUniversityHealth System and director of theDukeLifestyleMedicineClinicHe combines clinical research and clinical care in lifestyle treatments forobesity diabetes and tobacco dependence He is an internationally knownresearcher forhisworkon low-carbohydratenutritionHe iscurrently thevicepresident of theAmerican Society ofBariatric Physicians and a fellow of theObesitySocietyandtheSocietyofGeneralInternalMedicine

SeegroupsyahoocomgroupKosher-Low-Carb

Part IWHY IT WORKS Itrsquos All About Nutrition

Chapter 1KNOW THYSELF

Chapter 2THE ROAD AHEAD

Chapter 3THE RIGHT CARBS IN THE RIGHT AMOUNTS

Chapter 4THE POWER OF PROTEIN

Chapter 5MEET YOUR NEW FRIEND FAT

Part IIWHAT TO EAT How to Tailor Atkins to Your Needs and Goals

Chapter 6ATKINS FOR YOU MAKE IT PERSONAL

Chapter 7WELCOME TO PHASE 1 INDUCTION

Chapter 8MOVING TO PHASE 2 ONGOING WEIGHT LOSS

Chapter 9INTO THE HOME STRETCH PRE-MAINTENANCE

Chapter 10KEEPING IT OFF LIFETIME MAINTENANCE

Part IIIEATING OUT EATING IN Atkins in the Real World

Chapter 11LOW-CARB FAST-FOOD AND RESTAURANT MEALS

Chapter 12RECIPES AND MEAL PLANS

Part IVA DIET FOR LIFE The Science of Good Health

Chapter 13 METABOLIC SYNDROME AND CARDIOVASCULAR HEALTH

Chapter 14 MANAGING DIABETES AKA THE BULLY DISEASE

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

10987654321

PhinneyStephenD

mdashJohnStuartMill

Introduction

CHANGEISGOOD

HOWTOUSETHISBOOK

Chapter1KNOWTHYSELF

TIMETOTAKECONTROL

ISATKINSFORYOU

NOCARBSNOT

SUCCESSSTORY1

VITALSTATISTICS

DailyNetCarbintake

40ndash45grams

Height5feet6inches

Weightlost95pounds

Goalweight150pounds

THED-WORD

LifetimeMaintenance

WHATARENETCARBS

WHATTOEXPECT

NUTRITIONBASICS

DIETLOW-CARBDIET

COMMENTS

Eat preparedfoods

Yes(onsomeprograms)

Yes twice aday

restricted

REVIEWPOINTS

VITALSTATISTICS

Height5feet3inches

Weightlost25pounds

WHATARECARBS

WHATDOCARBSDO

WHYEATCARBOHYDRATES

THEWILLPOWERMYTH

AGAINSTTHEGRAIN

CARBSCANMAKEYOUFAT

REVIEWPOINTS

VITALSTATISTICS

Height6feet1inch

Weightlost107pounds

Goalweight185pounds

BEEFONABUDGET

HOWMUCHPROTEIN

THERULEOFSEVENS

REVIEWPOINTS

VITALSTATISTICS

Height5feet6inches

Weightlost35pounds

MULTITASKINGFATS

ESSENTIALFATS

THEREBALANCINGACT

REVIEWPOINTS

WHATYOUrsquoLLEAT

LEARNTOCOUNT

BECOMEGOAL-ORIENTED

ATKINSFORVEGANS

GETREADYGETSET

WHERESHOULDYOUSTART

MEATFISHANDPOULTRY

Boiled

Omelets

Deviled

Poached

Scrambled

CHEESE

SALADVEGETABLES

COOKEDVEGETABLES

SALADDRESSINGS

FATSANDOILS

Butter Mayonnaise

Splenda(sucralose)

BEVERAGES

bullClubsoda

WHATrsquoSOFFLIMITS

bullCaloricsodas

INDUCTIONGUIDELINES

SNACKTIME

bullAdeviledegg

DESSERTONINDUCTION

LETrsquoSEATOUT

common

ONTHEROAD

bullHard-boiledeggs

bullColdcuts

HOWAREYOUDOING

DECISIONTIME

BEYONDTWOWEEKS

VITALSTATISTICS

Height5feet3inches

weight130pounds

FormerBMI266

CurrentBMI248

TRANSITIONJITTERS

BEGINNINGINOWL

HOWTODOOWL

mosthardcheeses

Rung10Wholegrains

NUTSANDSEEDS

tablespoons30

4ounces 35

LEGUMES

TROUBLESHOOTING

HITTINGAPLATEAU

PUSHINGTHELIMITS

TRIGGERFOODS

THEURGETOBINGE

poundstolose

SCENARIO1

SCENARIO2

PERSONALIZEOWL

OWLFORVEGETARIANS

OWLFORVEGANS

OWLWITHALATINBEAT

SNACKTIME

VITALSTATISTICS

Height6feet

Weightlost34pounds

immediately

LEGUMES

OTHERFRUITS

STARCHYVEGETABLES

WHOLEGRAINS

PROCEEDWITHCAUTION

SCENARIO1

SCENARIO2

SCENARIO3

YOURCARBTOLERANCE

carb-ladensauces

bullHaveasociallife

HEALTHANDYOURACE

TWOSUSTAINABLEPATHS

(meals plussnacks)

Men 16ndash22ounces

Men16ndash22ounces

Healthy naturalfats

fruitsBerries

starchyvegetables

IfyourACEallows

NEWTASTESNEWHABITS

THEMINDGAME

LIFEGOESON

THINGSCHANGE

TOERRISHUMAN

TWOOUTCOMES

ADVICEFORLIFE

EATINGONTHERUN

BURGERKINGWWWBKCOM

KFCWWWKFCCOM

DININGOUT

ITALIANRESTAURANTS

GREEKRESTAURANTS

MEXICANRESTAURANTS

FRENCHRESTAURANTS

INDIANRESTAURANTS

CHINESERESTAURANTS

JAPANESERESTAURANTS

THAIRESTAURANTS

KOREANRESTAURANTS

RECIPEINDEX

SAUCES

VelouteacuteSauce

BeacutechamelSauce

MushroomGravy

Mayonnaise

VARIATIONS

BlenderMayonnaise

HerbMayonnaise

LimeMayonnaise

Aiumloli

VARIATION

Rouille

DillSauce

VARIATION

Caper-DillSauce

TartarSauce

VARIATION

Reacutemoulade

Mustard-CreamSauce

CocktailSauce

BarbecueSauce

PeanutSauce

VARIATION

Tzatziki

RomescoSauce

AlfredoSauce

VARIATION

Vodkasauce

BasicTomatoSauce

CarbonaraSauce

BasilPesto

VARIATION

Arugula-walnutpesto

SalsaCruda

HollandaiseSauce

BrownButterSauce

Butter-GilBlend

Herb-ButterBlend

Phases1234

ParsleyButter

Herb-FlavoredOil

SALADDRESSINGS

CaesarSaladDressing

GreekVinaigrette

HotBaconVinaigrette

SherryVinaigrette

BlueCheeseDressing

ItalianDressing

uptoaweek

RanchDressing

VARIATION

FrenchDressing

RussianDressing

MARINADESANDRUBS

LatinMarinade

AsianMarinade

ChipotleMarinade

BBQRub

MoroccanRub

CajunRub

BROTHS

ChickenBroth

Phase1234

VARIATION

BeefBroth

VegetableBroth

TWOTIERS

FOCUSONCARBS

PROTEINANDFAT

JUSTTOBECLEAR

Phase1Induction

METABOLICSYNDROME

le40mgdL le50mgdL

Bloodpressure

Fastingglucose

GLUCOSEANDINSULIN

HOWINSULINWORKS

TRIGLYCERIDES

HDLCHOLESTEROL

LDLCHOLESTEROL

INFLAMMATION

VASCULARFUNCTION

VITALSTATISTICS

Height5feet9inches

Weightloss25pounds

CurrentHbAlc55

ONENAMETWODISEASES

ALOOKATTHERESEARCH

INPATIENTSTUDIES

OUTPATIENTSTUDIES

IFANDWHENTOEXERCISE

asneeded

PRACTICALPOINTERS

Acknowledgments

mdashJeffSVolek

mdashEricCWestman

Glossary

Chapter1KnowThyself

AbouttheAuthors

10987654321

PhinneyStephenD

mdashJohnStuartMill

Introduction

CHANGEISGOOD

HOWTOUSETHISBOOK

Chapter1KNOWTHYSELF

TIMETOTAKECONTROL

ISATKINSFORYOU

NOCARBSNOT

SUCCESSSTORY1

VITALSTATISTICS

DailyNetCarbintake

40ndash45grams

Height5feet6inches

Weightlost95pounds

Goalweight150pounds

THED-WORD

LifetimeMaintenance

WHATARENETCARBS

WHATTOEXPECT

NUTRITIONBASICS

DIETLOW-CARBDIET

COMMENTS

Eat preparedfoods

Yes(onsomeprograms)

Yes twice aday

restricted

REVIEWPOINTS

VITALSTATISTICS

Height5feet3inches

Weightlost25pounds

WHATARECARBS

WHATDOCARBSDO

WHYEATCARBOHYDRATES

THEWILLPOWERMYTH

AGAINSTTHEGRAIN

CARBSCANMAKEYOUFAT

REVIEWPOINTS

VITALSTATISTICS

Height6feet1inch

Weightlost107pounds

Goalweight185pounds

BEEFONABUDGET

HOWMUCHPROTEIN

THERULEOFSEVENS

REVIEWPOINTS

VITALSTATISTICS

Height5feet6inches

Weightlost35pounds

MULTITASKINGFATS

ESSENTIALFATS

THEREBALANCINGACT

REVIEWPOINTS

WHATYOUrsquoLLEAT

LEARNTOCOUNT

BECOMEGOAL-ORIENTED

ATKINSFORVEGANS

GETREADYGETSET

WHERESHOULDYOUSTART

MEATFISHANDPOULTRY

Boiled

Omelets

Deviled

Poached

Scrambled

CHEESE

SALADVEGETABLES

COOKEDVEGETABLES

SALADDRESSINGS

FATSANDOILS

Butter Mayonnaise

Splenda(sucralose)

BEVERAGES

bullClubsoda

WHATrsquoSOFFLIMITS

bullCaloricsodas

INDUCTIONGUIDELINES

SNACKTIME

bullAdeviledegg

DESSERTONINDUCTION

LETrsquoSEATOUT

common

ONTHEROAD

bullHard-boiledeggs

bullColdcuts

HOWAREYOUDOING

DECISIONTIME

BEYONDTWOWEEKS

VITALSTATISTICS

Height5feet3inches

weight130pounds

FormerBMI266

CurrentBMI248

TRANSITIONJITTERS

BEGINNINGINOWL

HOWTODOOWL

mosthardcheeses

Rung10Wholegrains

NUTSANDSEEDS

tablespoons30

4ounces 35

LEGUMES

TROUBLESHOOTING

HITTINGAPLATEAU

PUSHINGTHELIMITS

TRIGGERFOODS

THEURGETOBINGE

poundstolose

SCENARIO1

SCENARIO2

PERSONALIZEOWL

OWLFORVEGETARIANS

OWLFORVEGANS

OWLWITHALATINBEAT

SNACKTIME

VITALSTATISTICS

Height6feet

Weightlost34pounds

immediately

LEGUMES

OTHERFRUITS

STARCHYVEGETABLES

WHOLEGRAINS

PROCEEDWITHCAUTION

SCENARIO1

SCENARIO2

SCENARIO3

YOURCARBTOLERANCE

carb-ladensauces

bullHaveasociallife

HEALTHANDYOURACE

TWOSUSTAINABLEPATHS

(meals plussnacks)

Men 16ndash22ounces

Men16ndash22ounces

Healthy naturalfats

fruitsBerries

starchyvegetables

IfyourACEallows

NEWTASTESNEWHABITS

THEMINDGAME

LIFEGOESON

THINGSCHANGE

TOERRISHUMAN

TWOOUTCOMES

ADVICEFORLIFE

EATINGONTHERUN

BURGERKINGWWWBKCOM

KFCWWWKFCCOM

DININGOUT

ITALIANRESTAURANTS

GREEKRESTAURANTS

MEXICANRESTAURANTS

FRENCHRESTAURANTS

INDIANRESTAURANTS

CHINESERESTAURANTS

JAPANESERESTAURANTS

THAIRESTAURANTS

KOREANRESTAURANTS

RECIPEINDEX

SAUCES

VelouteacuteSauce

BeacutechamelSauce

MushroomGravy

Mayonnaise

VARIATIONS

BlenderMayonnaise

HerbMayonnaise

LimeMayonnaise

Aiumloli

VARIATION

Rouille

DillSauce

VARIATION

Caper-DillSauce

TartarSauce

VARIATION

Reacutemoulade

Mustard-CreamSauce

CocktailSauce

BarbecueSauce

PeanutSauce

VARIATION

Tzatziki

RomescoSauce

AlfredoSauce

VARIATION

Vodkasauce

BasicTomatoSauce

CarbonaraSauce

BasilPesto

VARIATION

Arugula-walnutpesto

SalsaCruda

HollandaiseSauce

BrownButterSauce

Butter-GilBlend

Herb-ButterBlend

Phases1234

ParsleyButter

Herb-FlavoredOil

SALADDRESSINGS

CaesarSaladDressing

GreekVinaigrette

HotBaconVinaigrette

SherryVinaigrette

BlueCheeseDressing

ItalianDressing

uptoaweek

RanchDressing

VARIATION

FrenchDressing

RussianDressing

MARINADESANDRUBS

LatinMarinade

AsianMarinade

ChipotleMarinade

BBQRub

MoroccanRub

CajunRub

BROTHS

ChickenBroth

Phase1234

VARIATION

BeefBroth

VegetableBroth

TWOTIERS

FOCUSONCARBS

PROTEINANDFAT

JUSTTOBECLEAR

Phase1Induction

METABOLICSYNDROME

le40mgdL le50mgdL

Bloodpressure

Fastingglucose

GLUCOSEANDINSULIN

HOWINSULINWORKS

TRIGLYCERIDES

HDLCHOLESTEROL

LDLCHOLESTEROL

INFLAMMATION

VASCULARFUNCTION

VITALSTATISTICS

Height5feet9inches

Weightloss25pounds

CurrentHbAlc55

ONENAMETWODISEASES

ALOOKATTHERESEARCH

INPATIENTSTUDIES

OUTPATIENTSTUDIES

IFANDWHENTOEXERCISE

asneeded

PRACTICALPOINTERS

Acknowledgments

mdashJeffSVolek

mdashEricCWestman

Glossary

Chapter1KnowThyself

AbouttheAuthors

mdashJohnStuartMill

Introduction

CHANGEISGOOD

HOWTOUSETHISBOOK

Chapter1KNOWTHYSELF

TIMETOTAKECONTROL

ISATKINSFORYOU

NOCARBSNOT

SUCCESSSTORY1

VITALSTATISTICS

DailyNetCarbintake

40ndash45grams

Height5feet6inches

Weightlost95pounds

Goalweight150pounds

THED-WORD

LifetimeMaintenance

WHATARENETCARBS

WHATTOEXPECT

NUTRITIONBASICS

DIETLOW-CARBDIET

COMMENTS

Eat preparedfoods

Yes(onsomeprograms)

Yes twice aday

restricted

REVIEWPOINTS

VITALSTATISTICS

Height5feet3inches

Weightlost25pounds

WHATARECARBS

WHATDOCARBSDO

WHYEATCARBOHYDRATES

THEWILLPOWERMYTH

AGAINSTTHEGRAIN

CARBSCANMAKEYOUFAT

REVIEWPOINTS

VITALSTATISTICS

Height6feet1inch

Weightlost107pounds

Goalweight185pounds

BEEFONABUDGET

HOWMUCHPROTEIN

THERULEOFSEVENS

REVIEWPOINTS

VITALSTATISTICS

Height5feet6inches

Weightlost35pounds

MULTITASKINGFATS

ESSENTIALFATS

THEREBALANCINGACT

REVIEWPOINTS

WHATYOUrsquoLLEAT

LEARNTOCOUNT

BECOMEGOAL-ORIENTED

ATKINSFORVEGANS

GETREADYGETSET

WHERESHOULDYOUSTART

MEATFISHANDPOULTRY

Boiled

Omelets

Deviled

Poached

Scrambled

CHEESE

SALADVEGETABLES

COOKEDVEGETABLES

SALADDRESSINGS

FATSANDOILS

Butter Mayonnaise

Splenda(sucralose)

BEVERAGES

bullClubsoda

WHATrsquoSOFFLIMITS

bullCaloricsodas

INDUCTIONGUIDELINES

SNACKTIME

bullAdeviledegg

DESSERTONINDUCTION

LETrsquoSEATOUT

common

ONTHEROAD

bullHard-boiledeggs

bullColdcuts

HOWAREYOUDOING

DECISIONTIME

BEYONDTWOWEEKS

VITALSTATISTICS

Height5feet3inches

weight130pounds

FormerBMI266

CurrentBMI248

TRANSITIONJITTERS

BEGINNINGINOWL

HOWTODOOWL

mosthardcheeses

Rung10Wholegrains

NUTSANDSEEDS

tablespoons30

4ounces 35

LEGUMES

TROUBLESHOOTING

HITTINGAPLATEAU

PUSHINGTHELIMITS

TRIGGERFOODS

THEURGETOBINGE

poundstolose

SCENARIO1

SCENARIO2

PERSONALIZEOWL

OWLFORVEGETARIANS

OWLFORVEGANS

OWLWITHALATINBEAT

SNACKTIME

VITALSTATISTICS

Height6feet

Weightlost34pounds

immediately

LEGUMES

OTHERFRUITS

STARCHYVEGETABLES

WHOLEGRAINS

PROCEEDWITHCAUTION

SCENARIO1

SCENARIO2

SCENARIO3

YOURCARBTOLERANCE

carb-ladensauces

bullHaveasociallife

HEALTHANDYOURACE

TWOSUSTAINABLEPATHS

(meals plussnacks)

Men 16ndash22ounces

Men16ndash22ounces

Healthy naturalfats

fruitsBerries

starchyvegetables

IfyourACEallows

NEWTASTESNEWHABITS

THEMINDGAME

LIFEGOESON

THINGSCHANGE

TOERRISHUMAN

TWOOUTCOMES

ADVICEFORLIFE

EATINGONTHERUN

BURGERKINGWWWBKCOM

KFCWWWKFCCOM

DININGOUT

ITALIANRESTAURANTS

GREEKRESTAURANTS

MEXICANRESTAURANTS

FRENCHRESTAURANTS

INDIANRESTAURANTS

CHINESERESTAURANTS

JAPANESERESTAURANTS

THAIRESTAURANTS

KOREANRESTAURANTS

RECIPEINDEX

SAUCES

VelouteacuteSauce

BeacutechamelSauce

MushroomGravy

Mayonnaise

VARIATIONS

BlenderMayonnaise

HerbMayonnaise

LimeMayonnaise

Aiumloli

VARIATION

Rouille

DillSauce

VARIATION

Caper-DillSauce

TartarSauce

VARIATION

Reacutemoulade

Mustard-CreamSauce

CocktailSauce

BarbecueSauce

PeanutSauce

VARIATION

Tzatziki

RomescoSauce

AlfredoSauce

VARIATION

Vodkasauce

BasicTomatoSauce

CarbonaraSauce

BasilPesto

VARIATION

Arugula-walnutpesto

SalsaCruda

HollandaiseSauce

BrownButterSauce

Butter-GilBlend

Herb-ButterBlend

Phases1234

ParsleyButter

Herb-FlavoredOil

SALADDRESSINGS

CaesarSaladDressing

GreekVinaigrette

HotBaconVinaigrette

SherryVinaigrette

BlueCheeseDressing

ItalianDressing

uptoaweek

RanchDressing

VARIATION

FrenchDressing

RussianDressing

MARINADESANDRUBS

LatinMarinade

AsianMarinade

ChipotleMarinade

BBQRub

MoroccanRub

CajunRub

BROTHS

ChickenBroth

Phase1234

VARIATION

BeefBroth

VegetableBroth

TWOTIERS

FOCUSONCARBS

PROTEINANDFAT

JUSTTOBECLEAR

Phase1Induction

METABOLICSYNDROME

le40mgdL le50mgdL

Bloodpressure

Fastingglucose

GLUCOSEANDINSULIN

HOWINSULINWORKS

TRIGLYCERIDES

HDLCHOLESTEROL

LDLCHOLESTEROL

INFLAMMATION

VASCULARFUNCTION

VITALSTATISTICS

Height5feet9inches

Weightloss25pounds

CurrentHbAlc55

ONENAMETWODISEASES

ALOOKATTHERESEARCH

INPATIENTSTUDIES

OUTPATIENTSTUDIES

IFANDWHENTOEXERCISE

asneeded

PRACTICALPOINTERS

Acknowledgments

mdashJeffSVolek

mdashEricCWestman

Glossary

Chapter1KnowThyself

AbouttheAuthors

Documents

The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great