"Life Without Bread"
- Thread starter Ellipse
- Start date
WHAT ARE SUGAR ALCOHOLS?
Many low-carb products are sweetened with such ingredients as glycerin, mannitol, sorbitol, xylitol, erythritol, isomalt, lactitol, and maltitol. These forms of sugar, called sugar alcohols (or polyols), provide a sweetness and mouthfeel similar to that of sugar without all the calories and unwanted metabolic effects. Because sugar alcohols are not fully absorbed by the gut, they provide roughly half the calories that sugar does, although each one varies slightly. The incomplete and slower absorption results in a minimal impact on blood sugar and insulin response. This means that sugar alcohols don't significantly interfere with fat burning, making them acceptable on Atkins. Other benefits may include promotion of colon health and prevention of cavities. However, a portion of sugar alcohols is not absorbed, which can produce a laxative effect and cause some gastrointestinal problems when they are consumed in excess. Individual tolerances vary, so it is best to test the waters slowly. Most people find that they can handle 20 to 30 grams a day without undesirable effects.
Many low-carb products are sweetened with such ingredients as glycerin, mannitol, sorbitol, xylitol, erythritol, isomalt, lactitol, and maltitol. These forms of sugar, called sugar alcohols (or polyols), provide a sweetness and mouthfeel similar to that of sugar without all the calories and unwanted metabolic effects. Because sugar alcohols are not fully absorbed by the gut, they provide roughly half the calories that sugar does, although each one varies slightly. The incomplete and slower absorption results in a minimal impact on blood sugar and insulin response. This means that sugar alcohols don't significantly interfere with fat burning, making them acceptable on Atkins. Other benefits may include promotion of colon health and prevention of cavities. However, a portion of sugar alcohols is not absorbed, which can produce a laxative effect and cause some gastrointestinal problems when they are consumed in excess. Individual tolerances vary, so it is best to test the waters slowly. Most people find that they can handle 20 to 30 grams a day without undesirable effects.
ATKINS IS NOT A HIGH-PROTEIN DIET
Let us set your mind to rest about concerns that Atkins is overly high in protein and can therefore cause certain health problems. With a typical intake of 13 to 22 ounces of protein foods daily, Atkins can hardly be considered a high-protein diet. Instead, we regard it as an optimal protein diet. In any case, most of the concerns about eating too much protein are unfounded, in that they're based on limited or flawed research. For example, the misconception that a high protein intake can damage kidneys probably arose from the fact that individuals who already have advanced kidney disease cannot clear away the waste from even a moderate protein intake. There's absolutely no evidence that any healthy person has experienced kidney damage from eating the amount of protein consumed on Atkins. Far more dangerous is failure to drink enough water, as dehydration is a much greater stressor on the kidneys.
A high-protein diet has been shown to increase calcium excretion in the urine, prompting concern about a negative effect on bone health. However, recent research indicates that this loss of calcium is offset by increased absorption of calcium and the net effect is increased bone mass.6 Concerns about an increased risk of developing osteoporosis in healthy individuals are likewise unfounded.7
{...}
MEET YOUR NEW FRIEND: FAT
The simplistic idea that eating fat makes you fat has no scientific basis, despite the old saw that you are what you eat. More accurately, you are what your body chooses to store from what you eat.
It's time to stop thinking of dietary fat as your enemy. One more time, loud and clear: fat is a key source of energy and essential nutrients, and you cannot live without it.
Counterintuitive as it may be, replacing sugars and refined carbohydrates with natural fats also plays an important role in helping with weight control. In fact, fat can be a high-energy food that gives you a metabolic edge, what we call the Atkins Edge. When you increase your intake of fat in place of carbs, you'll experience a higher and more consistent energy level.
But first, let's get a few terms and definitions onto the table. When scientists refer to fat, they usually use the term "fatty acids," which are part of a group of substances called lipids. And because they are insoluble in water, dietary fats enable your body to absorb the fat-soluble vitamins A, D, E, and K, as well as certain other micronutrients in vegetables.
MULTITASKING FATS
Fat-containing cells cushion many parts of your body, including bones and organs, and help insulate us from cold. Fatty acids are also vital ingredients in membranes, which are basically the wrappers that act as the cells' gatekeepers, controlling what comes in and goes out. Many of our cells, including brain cells, contain specific essential fatty acids that are necessary for healthy brain function, enabling our nerves and hormonal system to transmit signals to the rest of our body, among other important functions.
All well and good, you are probably saying, but what I really want to know is, how can fat make me thin? As you already know, along with protein, fat helps increase satiety. And because fat carries flavor, it makes food more satisfying. So what? Let's say, for the sake of argument, that 500 Calories of fat give you as much satiety as 1,000 Calories of refined carbs. Which is the better choice if you want to lose weight? Fat in the diet also slows the entry of glucose into the bloodstream, moderating the highs and lows of blood sugar that can lead to renewed hunger soon after eating carbs. Bottom line: eat fats in place of carbs, and you're less apt to overeat. These entwined properties are essential to the processes of both losing weight and then keeping it off.
Despite all these benefits, dietary fat has been demonized over the last half century. For too long, the public and even some nutrition scientists have bought into the simplistic idea that eating fat makes you fat. That's remarkable because there's no compelling research that shows that natural fat is bad for you. In fact, it's just the opposite. First, in and of itself, properly selected dietary fat isn't a threat to health. Secondly, there are now hard data to demonstrate that consuming as much as 60 percent of calories as fat in the early phases of Atkins poses no health hazard. But there is a big but— no pun intended! It's the combination of fat and a relatively high intake of carbohydrates—particularly refined ones—that can become a deadly recipe for obesity, diabetes, cardiovascular disease, and a host of other ills. We've touched on it before, but in this chapter, we'll prove to you that dietary fat is fine in the context of a low-carb lifestyle.
{...}
Some people mistakenly assume that a marriage of Atkins and a low-fat diet is the best of both worlds. Not so! As long as you're restricting carbohydrates, the dietary calories from fat are used directly for energy and are unlikely to be stored. Yummy foods such as nuts, guacamole, whipped cream, olives, pesto, butter, and chicken salad made with mayonnaise help provide satiety so you can keep your appetite under control. They also ensure an adequate calorie intake so your metabolism doesn't dial itself down to "low," slowing weight loss. Protein can't do the job on its own. The tag team of fat and protein keeps you from feeling deprived.
{...}
So what happens if you try to cut out fats in an effort to coax the pounds to come off faster? In short, problems arise, all of which can be managed but require close medical supervision. So yes, doctors do sometimes put hospital patients on a low-carb and low-fat program to resolve serious metabolic issues, but such a program must be closely supervised. Eating sufficient fats is key to making Atkins work safely. So stop worrying and start enjoying the delicious foods you can eat on Atkins.
Fat metabolism is perfectly natural for your body, and the fastest path to getting into the fat-burning mode is the Induction phase, in which you wean your body away from its carb and glucose habit. It can take several weeks to fully convert your metabolism to burning primarily fat, but after the first week of restricting carbs, you'll be most of the way there. However, even one high-carb meal will slow your conversion progress.
Another common misconception is that eating fatty foods initiates the burning of body fat. Not so. It's simply the restriction of carbohydrates that acts as the stimulus.2 Nor is dietary fat burned before body fat. Rather, existing body fat stores intermingle with incoming dietary fat, much as the remaining fuel in your gas tank mixes with new gas when you start pumping more in. So when you're adapted to fat metabolism, some of the ingredients in the blend burn faster; the rest are recirculated, and the blend is remixed on a regular basis. This way, your body gets to pick and choose which fats it burns and which it keeps for later. As we will tell you over and over again, you're not what you eat. Rather, you are what your body chooses to store from what you eat. Your job is to give it good choices and let it do its job.
{...}
THE SATURATED FAT MYTH THE MYTH : Saturated fat is to blame for a host of health ills.
THE REALITY: Nothing could be further from the truth. Recent research actually points to the benefits of saturated fat as part of a balanced intake of natural fats. Harvard researchers found that the higher their subjects' intake of SFAs, the less plaque they had in their arteries.3 And although some types of SFAs increase cholesterol levels, replacing dietary carbohydrate with either protein or any kind of fat lowers your blood triglyceride level and elevates HDL ("good") cholesterol levels.4 Moreover, the number of small, dense LDL ("bad") particles actually decreases, becoming the fluffy, less risky type.5 So where did the SFA go? When carb intake is restricted, the body makes less saturated fat and simultaneously burns more of it. And, strange but true, research shows that during the weight loss phases of Atkins, if you eat saturated fat, the less carbohydrate you eat, the more you reduce the saturated fat levels in your blood.6 Even in the weight maintenance phases of Atkins, the increased intake of saturated fat is associated with decreased blood levels of SFAs.
{...}
ESSENTIAL FATS
The essential fatty acids (EFAs) are two families of compounds among dietary fats that your body cannot produce on its own. Both omega-3 and omega-6 EFAs are polyunsaturated fats essential to your health and well-being. The former start their way up the food chain as the leaves of green plants and green algae and wind up in the fat of shellfish and cold-water fish. Omega-6 fats are found primarily in seeds and grains, as well as in chickens and pigs, which pass along to us much of these essential fats from the feed they ate. Unless you're following a very-low-fat diet, you're likely to get much more than the recommended amount of omega-6s—far in excess of what your ancestors or even your grandparents did. The latest recommendation from the American Heart Association is that 5 to 10 percent of your daily calories should be made up of omega-6s. That intake is associated with a reduced risk for cardiovascular disease.9
Both omega-6 and omega-3 EFAs are needed for human cell membranes to function; however, the two compete with each other to get into membranes, so keeping their intake in balance is important. In the current American diet, which relies heavily on products made from soy, corn, and their oils, omega-6s dominate. In addition, the meat of animals fattened on soy and corn is full of omega-6 fats. As a result, the ideal dietary ratio of 1 to 1 between omega-6 and omega-3 EFAs has been disrupted. For example, soybean oil has an omega-6 to omega-3 ratio of 10 to 1 and corn oil a ratio of 100 to 1! Perfect balance is difficult to achieve, so 2 to 1 or 3 to 1 omega-6 to omega-3 is a more realistic goal. To achieve a desirable ratio:
• Emphasize olive, canola, high-oleic safflower, and other high-MUFA oils for dressing foods and cooking.
•
• Eat foods or take supplements rich in omega-3s, such as cold-water ocean fish or fish oil. (See the sidebar "Where to Get Your Omega- 3s.")
•
• Avoid corn, soybean, sunflower, cottonseed, and peanut oils, which are all high in omega-6s.
...
When your body burns fat for energy, both omega-3 and omega-6 fats are metabolized along with monounsaturated and saturated fat. In fact, the omega-3 fats are actually burned off faster than the others.10 As a result, after significant weight loss, a person tends to have reduced stores of this EFA, making it all the more important to consume omega-3s both during weight loss and for some time afterward. On the other hand, one of the benefits of carbohydrate restriction is that it allows your body to make better use of the EFAs it does have in order to construct good membranes.11 This means that the combination of cutting back on carbs and adding omega-3 fats to your diet is an excellent way to improve your cell membrane function.
If you're confused about the difference between dietary fat and essential fats, a helpful analogy is gasoline and motor oil. Both gasoline and motor oil are derived from the stuff that gushes from oil wells, but the former goes into your car's gas tank and the latter into the crankcase. Gasoline is burned for energy, while motor oil lubricates the machinery so that it runs without friction, reducing wear and tear. Dietary fats differ from each other in many ways, but most contain a mixture of nonessential fats, the saturates and monounsaturates; and essential fats, the omega-6s and omega-3s that are in the polyunsaturated group. Think of the nonessential fats as fuel and the essential fats as metabolic lubricators.
Let us set your mind to rest about concerns that Atkins is overly high in protein and can therefore cause certain health problems. With a typical intake of 13 to 22 ounces of protein foods daily, Atkins can hardly be considered a high-protein diet. Instead, we regard it as an optimal protein diet. In any case, most of the concerns about eating too much protein are unfounded, in that they're based on limited or flawed research. For example, the misconception that a high protein intake can damage kidneys probably arose from the fact that individuals who already have advanced kidney disease cannot clear away the waste from even a moderate protein intake. There's absolutely no evidence that any healthy person has experienced kidney damage from eating the amount of protein consumed on Atkins. Far more dangerous is failure to drink enough water, as dehydration is a much greater stressor on the kidneys.
A high-protein diet has been shown to increase calcium excretion in the urine, prompting concern about a negative effect on bone health. However, recent research indicates that this loss of calcium is offset by increased absorption of calcium and the net effect is increased bone mass.6 Concerns about an increased risk of developing osteoporosis in healthy individuals are likewise unfounded.7
{...}
MEET YOUR NEW FRIEND: FAT
The simplistic idea that eating fat makes you fat has no scientific basis, despite the old saw that you are what you eat. More accurately, you are what your body chooses to store from what you eat.
It's time to stop thinking of dietary fat as your enemy. One more time, loud and clear: fat is a key source of energy and essential nutrients, and you cannot live without it.
Counterintuitive as it may be, replacing sugars and refined carbohydrates with natural fats also plays an important role in helping with weight control. In fact, fat can be a high-energy food that gives you a metabolic edge, what we call the Atkins Edge. When you increase your intake of fat in place of carbs, you'll experience a higher and more consistent energy level.
But first, let's get a few terms and definitions onto the table. When scientists refer to fat, they usually use the term "fatty acids," which are part of a group of substances called lipids. And because they are insoluble in water, dietary fats enable your body to absorb the fat-soluble vitamins A, D, E, and K, as well as certain other micronutrients in vegetables.
MULTITASKING FATS
Fat-containing cells cushion many parts of your body, including bones and organs, and help insulate us from cold. Fatty acids are also vital ingredients in membranes, which are basically the wrappers that act as the cells' gatekeepers, controlling what comes in and goes out. Many of our cells, including brain cells, contain specific essential fatty acids that are necessary for healthy brain function, enabling our nerves and hormonal system to transmit signals to the rest of our body, among other important functions.
All well and good, you are probably saying, but what I really want to know is, how can fat make me thin? As you already know, along with protein, fat helps increase satiety. And because fat carries flavor, it makes food more satisfying. So what? Let's say, for the sake of argument, that 500 Calories of fat give you as much satiety as 1,000 Calories of refined carbs. Which is the better choice if you want to lose weight? Fat in the diet also slows the entry of glucose into the bloodstream, moderating the highs and lows of blood sugar that can lead to renewed hunger soon after eating carbs. Bottom line: eat fats in place of carbs, and you're less apt to overeat. These entwined properties are essential to the processes of both losing weight and then keeping it off.
Despite all these benefits, dietary fat has been demonized over the last half century. For too long, the public and even some nutrition scientists have bought into the simplistic idea that eating fat makes you fat. That's remarkable because there's no compelling research that shows that natural fat is bad for you. In fact, it's just the opposite. First, in and of itself, properly selected dietary fat isn't a threat to health. Secondly, there are now hard data to demonstrate that consuming as much as 60 percent of calories as fat in the early phases of Atkins poses no health hazard. But there is a big but— no pun intended! It's the combination of fat and a relatively high intake of carbohydrates—particularly refined ones—that can become a deadly recipe for obesity, diabetes, cardiovascular disease, and a host of other ills. We've touched on it before, but in this chapter, we'll prove to you that dietary fat is fine in the context of a low-carb lifestyle.
{...}
Some people mistakenly assume that a marriage of Atkins and a low-fat diet is the best of both worlds. Not so! As long as you're restricting carbohydrates, the dietary calories from fat are used directly for energy and are unlikely to be stored. Yummy foods such as nuts, guacamole, whipped cream, olives, pesto, butter, and chicken salad made with mayonnaise help provide satiety so you can keep your appetite under control. They also ensure an adequate calorie intake so your metabolism doesn't dial itself down to "low," slowing weight loss. Protein can't do the job on its own. The tag team of fat and protein keeps you from feeling deprived.
{...}
So what happens if you try to cut out fats in an effort to coax the pounds to come off faster? In short, problems arise, all of which can be managed but require close medical supervision. So yes, doctors do sometimes put hospital patients on a low-carb and low-fat program to resolve serious metabolic issues, but such a program must be closely supervised. Eating sufficient fats is key to making Atkins work safely. So stop worrying and start enjoying the delicious foods you can eat on Atkins.
Fat metabolism is perfectly natural for your body, and the fastest path to getting into the fat-burning mode is the Induction phase, in which you wean your body away from its carb and glucose habit. It can take several weeks to fully convert your metabolism to burning primarily fat, but after the first week of restricting carbs, you'll be most of the way there. However, even one high-carb meal will slow your conversion progress.
Another common misconception is that eating fatty foods initiates the burning of body fat. Not so. It's simply the restriction of carbohydrates that acts as the stimulus.2 Nor is dietary fat burned before body fat. Rather, existing body fat stores intermingle with incoming dietary fat, much as the remaining fuel in your gas tank mixes with new gas when you start pumping more in. So when you're adapted to fat metabolism, some of the ingredients in the blend burn faster; the rest are recirculated, and the blend is remixed on a regular basis. This way, your body gets to pick and choose which fats it burns and which it keeps for later. As we will tell you over and over again, you're not what you eat. Rather, you are what your body chooses to store from what you eat. Your job is to give it good choices and let it do its job.
{...}
THE SATURATED FAT MYTH THE MYTH : Saturated fat is to blame for a host of health ills.
THE REALITY: Nothing could be further from the truth. Recent research actually points to the benefits of saturated fat as part of a balanced intake of natural fats. Harvard researchers found that the higher their subjects' intake of SFAs, the less plaque they had in their arteries.3 And although some types of SFAs increase cholesterol levels, replacing dietary carbohydrate with either protein or any kind of fat lowers your blood triglyceride level and elevates HDL ("good") cholesterol levels.4 Moreover, the number of small, dense LDL ("bad") particles actually decreases, becoming the fluffy, less risky type.5 So where did the SFA go? When carb intake is restricted, the body makes less saturated fat and simultaneously burns more of it. And, strange but true, research shows that during the weight loss phases of Atkins, if you eat saturated fat, the less carbohydrate you eat, the more you reduce the saturated fat levels in your blood.6 Even in the weight maintenance phases of Atkins, the increased intake of saturated fat is associated with decreased blood levels of SFAs.
{...}
ESSENTIAL FATS
The essential fatty acids (EFAs) are two families of compounds among dietary fats that your body cannot produce on its own. Both omega-3 and omega-6 EFAs are polyunsaturated fats essential to your health and well-being. The former start their way up the food chain as the leaves of green plants and green algae and wind up in the fat of shellfish and cold-water fish. Omega-6 fats are found primarily in seeds and grains, as well as in chickens and pigs, which pass along to us much of these essential fats from the feed they ate. Unless you're following a very-low-fat diet, you're likely to get much more than the recommended amount of omega-6s—far in excess of what your ancestors or even your grandparents did. The latest recommendation from the American Heart Association is that 5 to 10 percent of your daily calories should be made up of omega-6s. That intake is associated with a reduced risk for cardiovascular disease.9
Both omega-6 and omega-3 EFAs are needed for human cell membranes to function; however, the two compete with each other to get into membranes, so keeping their intake in balance is important. In the current American diet, which relies heavily on products made from soy, corn, and their oils, omega-6s dominate. In addition, the meat of animals fattened on soy and corn is full of omega-6 fats. As a result, the ideal dietary ratio of 1 to 1 between omega-6 and omega-3 EFAs has been disrupted. For example, soybean oil has an omega-6 to omega-3 ratio of 10 to 1 and corn oil a ratio of 100 to 1! Perfect balance is difficult to achieve, so 2 to 1 or 3 to 1 omega-6 to omega-3 is a more realistic goal. To achieve a desirable ratio:
• Emphasize olive, canola, high-oleic safflower, and other high-MUFA oils for dressing foods and cooking.
•
• Eat foods or take supplements rich in omega-3s, such as cold-water ocean fish or fish oil. (See the sidebar "Where to Get Your Omega- 3s.")
•
• Avoid corn, soybean, sunflower, cottonseed, and peanut oils, which are all high in omega-6s.
...
When your body burns fat for energy, both omega-3 and omega-6 fats are metabolized along with monounsaturated and saturated fat. In fact, the omega-3 fats are actually burned off faster than the others.10 As a result, after significant weight loss, a person tends to have reduced stores of this EFA, making it all the more important to consume omega-3s both during weight loss and for some time afterward. On the other hand, one of the benefits of carbohydrate restriction is that it allows your body to make better use of the EFAs it does have in order to construct good membranes.11 This means that the combination of cutting back on carbs and adding omega-3 fats to your diet is an excellent way to improve your cell membrane function.
If you're confused about the difference between dietary fat and essential fats, a helpful analogy is gasoline and motor oil. Both gasoline and motor oil are derived from the stuff that gushes from oil wells, but the former goes into your car's gas tank and the latter into the crankcase. Gasoline is burned for energy, while motor oil lubricates the machinery so that it runs without friction, reducing wear and tear. Dietary fats differ from each other in many ways, but most contain a mixture of nonessential fats, the saturates and monounsaturates; and essential fats, the omega-6s and omega-3s that are in the polyunsaturated group. Think of the nonessential fats as fuel and the essential fats as metabolic lubricators.
Unfortunately, the Atkins books recommend fiber and we know that fiber is a lot more damaging to those with compromised health than these guys have figured out. They also promote dairy which is bad for reasons that they do not address. I also notice that they don't address certain toxic substances such as MSG and aspartame, so ya'll please keep these things in mind. Obviously, the perfect diet book has not been written and I guess we have to do it at some point covering ALL angles.
NewOrleans
Jedi Master
I have learned SO MUCH from this thread that I must say thank you, Laura, for this unflagging effort to educate with sensible information. Since my doctor's announcement that I have Type II Diabetes, I've taken diet much more seriously. (Not that I was a devotee of McDonald's Happy meals before) but the new diet changes make me feel better and those glucose readings have dropped into a high but normal range. So thanks again.
This bit could be very important:
LET'S GET PERSONAL
You can customize Atkins to your own metabolism, goals, and time frame, for example, choosing to start in Phase 2, Ongoing Weight Loss (OWL) instead of Phase 1, Induction. Just as important, you can mold the program to your culinary tastes and any dietary restrictions you may have. If you don't care to eat beef, fine. Concentrate on poultry, pork, fish, and lamb. If you're allergic to dairy products, there are plenty of alternative products that you can enjoy. You can even do Atkins while following kosher dietary rules.* One of the reasons that Atkins is so popular worldwide is that it can be adapted to almost any cuisine.
{...}
• Get a carbohydrate gram counter. Print it out from www.atkins.com/tools or pick up Dr. Atkins' New Carbohydrate Gram Counter, which fits in your pocket or purse.
• Pick the right time. Don't embark on Atkins when you're under a lot of stress or unusually busy. You want to have as much control as you can over external events in your first weeks on the program, to ensure getting off to a good start. Likewise, don't begin over a holiday or just before a vacation. On the other hand, don't keep coming up with excuses to delay starting the program.
• Enlist the support of family and friends. It's a courtesy to tell them what you're up to, but make it clear that you're not requesting approval or permission. Remember, this is all about taking control of your life, and it starts with this decision. Even those nearest and dearest to you may have some ambivalence. Their assistance can buoy you up, but their doubt, scorn, or refusal to accept your decision could torpedo your efforts. Remind them that you need all the help you can get, which includes not sabotaging your efforts.
• Develop strategies for social situations. To succeed on any weight loss program, you must decide how to respond to situations that threaten your control before you confront them.
• Find an Atkins buddy in the flesh or online to share the load, the successes, and the inevitable times when you're tempted to eat foods you know will undermine all your good work to date. Many people find that it's perfectly possible to team up with a friend who lives elsewhere, checking in daily by phone or online.
• Use interactive aides. The Atkins Web site offers a whole toolbox of them at www.atkins.com/tools. One tracks your daily carb intake and keeps a record as you proceed. Other tools include a way to track your weight and meal plans customized to your preferences for vegetables and protein sources, as well as any food allergies you may have.
WHERE SHOULD YOU START?
In the next chapters, we'll guide you through the four phases. But first decide whether to start in Phase 1, Induction, or a later phase. You'll find many opportunities to customize the Atkins Diet to your needs, starting with this important decision. For many people, Induction is a brief jump-start phase to get them off on the right foot before moving on. Others may remain there longer to achieve considerable weight loss before transitioning to the next phase. We advise people with more pounds to lose or certain health issues to start in Induction, but otherwise you can start in Phase 2 or beyond if you prefer. The self-test that follows should help you make the choice that's right for you. Obviously, the more grams of carbs you're consuming—progressively more in each phase—the more slowly excess weight will come off.
Do you have less than 15 pounds to lose?
If so, you could probably start in Phase 2, Ongoing Weight Loss (OWL), especially if you're young and active. On the other hand, if you're a bit older, you might choose to start in Induction, as weight loss will likely occur more slowly.
Do you have from 15 to 30 pounds to lose?
You'll probably still want to start in Induction. You can also start in Ongoing Weight Loss if you want to add more variety in food options in exchange for slower weight loss.
Do you have more than 30 pounds to lose?
You'll definitely want to begin in Induction.
Do you lead a sedentary lifestyle?
Start in Induction unless you have less than 15 pounds to lose, in which case you could start in Ongoing Weight Loss and lose more slowly. Have you gained and lost and regained weight for years?
You may have become resistant to weight loss. Start in Induction to get off on the right foot. Are you over age 50?
Your metabolism usually slows with the passage of years. Start in Induction and move to Ongoing Weight Loss after two weeks if the pounds come off easily and you're so inclined.
Do you have type 2 diabetes?
Start in Induction and remain there at least until you get your blood sugar and insulin levels under control.
Does your waist measure more than 40 inches (if you're a guy) or is it larger than your hips (if you're a gal), and do you have high blood pressure, high triglycerides, and low HDL?
Chances are that you have metabolic syndrome, or prediabetes (see chapter 13). Have your doctor check your blood sugar, blood pressure, and insulin levels. Then working with him or her, start in Induction, and remain there until you get your blood sugar and insulin levels under control.
Do you have high triglycerides?
Starting in Induction will help you improve your triglyceride level more quickly.
PHASE 1, INDUCTION
Induction, as the name implies, is your initiation into the Atkins Diet. In Induction, also called Phase 1, you'll consume 20 grams of Net Carbs each day, which will come primarily from foundation vegetables. It's not essential to start here, but Induction is the fastest way to blast through the barrier that blocks your fat stores, transforming your cells into an army of fat-burning soldiers. Induction will also likely energize and empower you.
For example, if you have a lot of weight to shed, {or serious health issues to solve} you're more likely to see significant results sooner if you stay in Induction longer than two weeks. However, if losing more slowly is a trade-off you're willing to make for reintroducing nuts and berries into your diet and upping your carb intake slightly, that's your choice.
You can eat:
All Fish
All shellfish
All Poultry
All meat
Avoid pickled herring prepared with added sugar and all "batter-dipped" fish and shellfish. Avoid artificial crab (surimi), sold as "sea legs," and other processed shellfish products. Oysters and mussels contain carbs. Limit your consumption to about 4 ounces per day.
Avoid processed chicken and turkey products, such as chicken nuggets and other products with breading or fillers.
Some processed meat—think pepperoni, salami, hot dogs, and the like—bacon, and ham are cured with sugar, which adds to their carb count. Also steer clear of cold cuts and other meats with added nitrates, and meat products made with bread crumbs such as meatballs, meat loaf, and Salisbury steak.
Eggs any style
Foundation Vegetables
These include both salad vegetables and others that are usually cooked. They'll continue to be the foundation upon which you will build your carb intake as you move through the phases. The 12 to 15 grams of Net Carbs of foundation vegetables you'll eat each day are equivalent to approximately six cups of salad and up to two cups of cooked vegetables, depending upon the ones you select.
SALAD VEGETABLES
A serving of raw vegetables is usually a cup, which is roughly the size of your fist. Measure the following salad vegetables raw (except for artichoke hearts). Note that tomatoes, onions, and bell peppers are higher in carbs than are other salad vegetables, so use them in small {plus nightshades are inflammatory}
Make your own dressings and mayonnaise
{This book allows Splenda which is totally evil. Don't touch it!}
CONDIMENTS, HERBS, AND SPICES
Hidden carbs lurk in many condiments. Read labels carefully, and be on the lookout for added sugar, flour and cornstarch, and other off-limits thickeners. Most ketchups, marinades, and barbecue sauces contain added sugar (often listed as corn syrup, corn syrup solids, cane syrup, or something else). Salt, black and cayenne pepper, most spices, basil, cilantro, dill, oregano, rosemary, sage, tarragon, thyme, and other dried herbs contain practically no carbs. But make sure that any herb or spice mixture contains no added sugar.
{The book allows many condiments that have very, VERY evil ingredients such as aspartame and MSG. Ignore this part. He does advise against MSG further on, but misses the fact that it is contained in about all packaged foods.}
{The book allows cream, coffee and diet sodas!!! Very evil!}
INDUCTION GUIDELINES
Many people see remarkably fast weight loss results on Induction. Others find it slow going. Whatever your pace, you'll need to follow the rules precisely to achieve success. This applies equally to those of you who are working on improving your blood sugar and insulin levels or your lipids. Otherwise, you could become frustrated before you've had a chance to see what Atkins can really do for you.
• Eat either three regular-size meals a day or four or five smaller meals. Don't skip meals or go more than six waking hours without eating.
{We know that two meals per day will suffice and that breakfast is the most important meal of the day.}
• At each meal, eat at least 4 to 6 ounces of protein foods. Up to 8 ounces is fine if you're a tall guy. There's no need to trim the fat from meat or the skin from poultry, but if you prefer to do so, fine. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
{We encourage adding animal fats so as to more quickly replace the plastic fats that our bodies are toxified with. Notice that these guys don't talk about toxicity.}
• Enjoy butter, mayonnaise (made from olive, canola, or high-oleic safflower oils), olive oil, high-oleic safflower oil, canola oil, and seed and nut oils. Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in enough oil to ensure they don't burn, but no more. Or spritz the pan with a mister of olive oil.
{One of the best ways to get more fat in your diet is to drench your veggies.}
• Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and up to two cups of cooked vegetables. Carb counts of vegetables vary.
• Eat only the foods on this list. This is not the time to push the envelope.
• Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you're hungry, eat until you feel satisfied but not stuffed. If you're not sure if you're full, wait ten minutes, have a glass of water, and eat more only if you're still unsatisfied. If you're not hungry at mealtime, eat a small low-carb snack.
• Don't starve yourself, and don't restrict fats.
• Don't assume that any food is low in carbs. Read the labels on packaged foods to discover unacceptable ingredients, and check their Net Carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.
{Better yet, don't eat packaged foods at all.}
• When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.
• Use sucralose (Splenda), saccharin (Sweet'N Low), stevia (SweetLeaf or Truvia), or xylitol as a sweetener. Have no more than three packets a day, and count each one as 1 gram of carbs.
{Sucralose/splenda is evil stuff!}
• To be safe, stick with Atkins low-carb products and only those coded for Induction. Limit them to two a day.
• Drink at least eight 8-ounce portions of approved beverages each day to prevent dehydration and electrolyte imbalances. Include two cups of broth (not low sodium), one in the morning and one in the afternoon, in this count.
• Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty acid supplement.
WHAT TO EXPECT IN THE FIRST WEEK
If you've been eating lots of poor-quality carbohydrates, this way of eating will be a significant change for you, and it may take some time for your body to adjust. You may also be giving up many of your old high-carb comfort foods, which may leave you feeling emotionally bereft. Both reactions are normal. Record any such feelings in your diet journal, along with a list of the foods you've eaten. You can find online support and answers to specific questions on the Atkins Community forums during this transition (as well as at any other time) as well as link up with Atkins "newbies" and old hands.
Just because your best friend or spouse lost 7 pounds on Atkins in her first week of Induction, don't assume it will be the same for you. It's better to begin with no set expectations. Most people lose a couple of pounds of water weight in the first few days. Your loss may be more dramatic, or not. And don't skimp on fluids or eliminate salt to hasten water loss. Remember that lost inches are just as significant. So if your clothes seem to feel a bit looser, even if your weight is constant, you're on the right track. This is also why we recommend that you weigh yourself once a week at roughly the same time of day (or use weight averaging) and take your measurements. That way, you're more likely to see positive results and not get hung up on your body's normal day-to-day variances.
Everyone is different, and it can take some time to fully switch your metabolism over to burning primarily fat.
A low-carb diet is naturally diuretic, which flushes sodium and water from your body. Fatigue, light-headedness upon standing up or with exposure to heat (in a hot shower or hot tub or while mowing the lawn on a hot day, for example), weakness, constipation, chronic headaches, and leg cramps are all signs you might not be getting enough sodium. Like fat, salt has been unjustly demonized, despite being essential to life and well-being.
The symptoms described above are not the result of the diet—too little carbohydrate, too much protein, or whatever. The real problem is the lack of just a daily pinch of sodium. Yes, individuals who are sensitive to salt may experience bloating and high blood pressure if they eat lots of salt. But interestingly, these conditions are most pronounced when people eat high-carb diets. Adapting to the low-carb state fundamentally changes how your system handles nutrients that might cause problems in a high-carb setting.
Our strategy to restore your sodium balance will stop most symptoms before they begin. In our experience, normally salting food to taste is not adequate. So don't wait until you experience symptoms; instead, have either two cups of broth, % teaspoon of salt, or 2 tablespoons of regular soy sauce daily from your first day on Atkins. Continue until your carb intake exceeds 50 grams of Net Carbs.
{Soy sauce is usually very evil so ignore this. Make salty meat broths or just put some salt in water and drink it.}
If you're taking a diuretic medication or have been advised to restrict your salt intake, consult your physician before adding sodium to your diet. Meanwhile, be sure to eat the recommended amount of vegetables and sufficient protein with every meal, as well as drink enough fluids and take your supplements. If symptoms do crop up or remain, you may want to temporarily increase your intake to 25 grams of Net Carbs by eating more foundation vegetables. Or have some nuts or seeds or even a half cup of tomato juice, which you would not normally have until Ongoing Weight Loss. Once you feel better, eliminate these foods for the time being and return to 20 grams of Net Carbs to speed your weight loss.
Follow this advice, and you're unlikely to experience the symptoms described above.
Somewhere toward the end of the first or second week, most people feel a dramatic increase in their energy level and sense of well-being. This is a clear signal that you've got the Atkins Edge and can begin to hone your low-carb skills.
LET'S GET PERSONAL
You can customize Atkins to your own metabolism, goals, and time frame, for example, choosing to start in Phase 2, Ongoing Weight Loss (OWL) instead of Phase 1, Induction. Just as important, you can mold the program to your culinary tastes and any dietary restrictions you may have. If you don't care to eat beef, fine. Concentrate on poultry, pork, fish, and lamb. If you're allergic to dairy products, there are plenty of alternative products that you can enjoy. You can even do Atkins while following kosher dietary rules.* One of the reasons that Atkins is so popular worldwide is that it can be adapted to almost any cuisine.
{...}
• Get a carbohydrate gram counter. Print it out from www.atkins.com/tools or pick up Dr. Atkins' New Carbohydrate Gram Counter, which fits in your pocket or purse.
• Pick the right time. Don't embark on Atkins when you're under a lot of stress or unusually busy. You want to have as much control as you can over external events in your first weeks on the program, to ensure getting off to a good start. Likewise, don't begin over a holiday or just before a vacation. On the other hand, don't keep coming up with excuses to delay starting the program.
• Enlist the support of family and friends. It's a courtesy to tell them what you're up to, but make it clear that you're not requesting approval or permission. Remember, this is all about taking control of your life, and it starts with this decision. Even those nearest and dearest to you may have some ambivalence. Their assistance can buoy you up, but their doubt, scorn, or refusal to accept your decision could torpedo your efforts. Remind them that you need all the help you can get, which includes not sabotaging your efforts.
• Develop strategies for social situations. To succeed on any weight loss program, you must decide how to respond to situations that threaten your control before you confront them.
• Find an Atkins buddy in the flesh or online to share the load, the successes, and the inevitable times when you're tempted to eat foods you know will undermine all your good work to date. Many people find that it's perfectly possible to team up with a friend who lives elsewhere, checking in daily by phone or online.
• Use interactive aides. The Atkins Web site offers a whole toolbox of them at www.atkins.com/tools. One tracks your daily carb intake and keeps a record as you proceed. Other tools include a way to track your weight and meal plans customized to your preferences for vegetables and protein sources, as well as any food allergies you may have.
WHERE SHOULD YOU START?
In the next chapters, we'll guide you through the four phases. But first decide whether to start in Phase 1, Induction, or a later phase. You'll find many opportunities to customize the Atkins Diet to your needs, starting with this important decision. For many people, Induction is a brief jump-start phase to get them off on the right foot before moving on. Others may remain there longer to achieve considerable weight loss before transitioning to the next phase. We advise people with more pounds to lose or certain health issues to start in Induction, but otherwise you can start in Phase 2 or beyond if you prefer. The self-test that follows should help you make the choice that's right for you. Obviously, the more grams of carbs you're consuming—progressively more in each phase—the more slowly excess weight will come off.
Do you have less than 15 pounds to lose?
If so, you could probably start in Phase 2, Ongoing Weight Loss (OWL), especially if you're young and active. On the other hand, if you're a bit older, you might choose to start in Induction, as weight loss will likely occur more slowly.
Do you have from 15 to 30 pounds to lose?
You'll probably still want to start in Induction. You can also start in Ongoing Weight Loss if you want to add more variety in food options in exchange for slower weight loss.
Do you have more than 30 pounds to lose?
You'll definitely want to begin in Induction.
Do you lead a sedentary lifestyle?
Start in Induction unless you have less than 15 pounds to lose, in which case you could start in Ongoing Weight Loss and lose more slowly. Have you gained and lost and regained weight for years?
You may have become resistant to weight loss. Start in Induction to get off on the right foot. Are you over age 50?
Your metabolism usually slows with the passage of years. Start in Induction and move to Ongoing Weight Loss after two weeks if the pounds come off easily and you're so inclined.
Do you have type 2 diabetes?
Start in Induction and remain there at least until you get your blood sugar and insulin levels under control.
Does your waist measure more than 40 inches (if you're a guy) or is it larger than your hips (if you're a gal), and do you have high blood pressure, high triglycerides, and low HDL?
Chances are that you have metabolic syndrome, or prediabetes (see chapter 13). Have your doctor check your blood sugar, blood pressure, and insulin levels. Then working with him or her, start in Induction, and remain there until you get your blood sugar and insulin levels under control.
Do you have high triglycerides?
Starting in Induction will help you improve your triglyceride level more quickly.
PHASE 1, INDUCTION
Induction, as the name implies, is your initiation into the Atkins Diet. In Induction, also called Phase 1, you'll consume 20 grams of Net Carbs each day, which will come primarily from foundation vegetables. It's not essential to start here, but Induction is the fastest way to blast through the barrier that blocks your fat stores, transforming your cells into an army of fat-burning soldiers. Induction will also likely energize and empower you.
For example, if you have a lot of weight to shed, {or serious health issues to solve} you're more likely to see significant results sooner if you stay in Induction longer than two weeks. However, if losing more slowly is a trade-off you're willing to make for reintroducing nuts and berries into your diet and upping your carb intake slightly, that's your choice.
You can eat:
All Fish
All shellfish
All Poultry
All meat
Avoid pickled herring prepared with added sugar and all "batter-dipped" fish and shellfish. Avoid artificial crab (surimi), sold as "sea legs," and other processed shellfish products. Oysters and mussels contain carbs. Limit your consumption to about 4 ounces per day.
Avoid processed chicken and turkey products, such as chicken nuggets and other products with breading or fillers.
Some processed meat—think pepperoni, salami, hot dogs, and the like—bacon, and ham are cured with sugar, which adds to their carb count. Also steer clear of cold cuts and other meats with added nitrates, and meat products made with bread crumbs such as meatballs, meat loaf, and Salisbury steak.
Eggs any style
Foundation Vegetables
These include both salad vegetables and others that are usually cooked. They'll continue to be the foundation upon which you will build your carb intake as you move through the phases. The 12 to 15 grams of Net Carbs of foundation vegetables you'll eat each day are equivalent to approximately six cups of salad and up to two cups of cooked vegetables, depending upon the ones you select.
SALAD VEGETABLES
A serving of raw vegetables is usually a cup, which is roughly the size of your fist. Measure the following salad vegetables raw (except for artichoke hearts). Note that tomatoes, onions, and bell peppers are higher in carbs than are other salad vegetables, so use them in small {plus nightshades are inflammatory}
Make your own dressings and mayonnaise
{This book allows Splenda which is totally evil. Don't touch it!}
CONDIMENTS, HERBS, AND SPICES
Hidden carbs lurk in many condiments. Read labels carefully, and be on the lookout for added sugar, flour and cornstarch, and other off-limits thickeners. Most ketchups, marinades, and barbecue sauces contain added sugar (often listed as corn syrup, corn syrup solids, cane syrup, or something else). Salt, black and cayenne pepper, most spices, basil, cilantro, dill, oregano, rosemary, sage, tarragon, thyme, and other dried herbs contain practically no carbs. But make sure that any herb or spice mixture contains no added sugar.
{The book allows many condiments that have very, VERY evil ingredients such as aspartame and MSG. Ignore this part. He does advise against MSG further on, but misses the fact that it is contained in about all packaged foods.}
{The book allows cream, coffee and diet sodas!!! Very evil!}
INDUCTION GUIDELINES
Many people see remarkably fast weight loss results on Induction. Others find it slow going. Whatever your pace, you'll need to follow the rules precisely to achieve success. This applies equally to those of you who are working on improving your blood sugar and insulin levels or your lipids. Otherwise, you could become frustrated before you've had a chance to see what Atkins can really do for you.
• Eat either three regular-size meals a day or four or five smaller meals. Don't skip meals or go more than six waking hours without eating.
{We know that two meals per day will suffice and that breakfast is the most important meal of the day.}
• At each meal, eat at least 4 to 6 ounces of protein foods. Up to 8 ounces is fine if you're a tall guy. There's no need to trim the fat from meat or the skin from poultry, but if you prefer to do so, fine. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
{We encourage adding animal fats so as to more quickly replace the plastic fats that our bodies are toxified with. Notice that these guys don't talk about toxicity.}
• Enjoy butter, mayonnaise (made from olive, canola, or high-oleic safflower oils), olive oil, high-oleic safflower oil, canola oil, and seed and nut oils. Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in enough oil to ensure they don't burn, but no more. Or spritz the pan with a mister of olive oil.
{One of the best ways to get more fat in your diet is to drench your veggies.}
• Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and up to two cups of cooked vegetables. Carb counts of vegetables vary.
• Eat only the foods on this list. This is not the time to push the envelope.
• Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you're hungry, eat until you feel satisfied but not stuffed. If you're not sure if you're full, wait ten minutes, have a glass of water, and eat more only if you're still unsatisfied. If you're not hungry at mealtime, eat a small low-carb snack.
• Don't starve yourself, and don't restrict fats.
• Don't assume that any food is low in carbs. Read the labels on packaged foods to discover unacceptable ingredients, and check their Net Carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.
{Better yet, don't eat packaged foods at all.}
• When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.
• Use sucralose (Splenda), saccharin (Sweet'N Low), stevia (SweetLeaf or Truvia), or xylitol as a sweetener. Have no more than three packets a day, and count each one as 1 gram of carbs.
{Sucralose/splenda is evil stuff!}
• To be safe, stick with Atkins low-carb products and only those coded for Induction. Limit them to two a day.
• Drink at least eight 8-ounce portions of approved beverages each day to prevent dehydration and electrolyte imbalances. Include two cups of broth (not low sodium), one in the morning and one in the afternoon, in this count.
• Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty acid supplement.
WHAT TO EXPECT IN THE FIRST WEEK
If you've been eating lots of poor-quality carbohydrates, this way of eating will be a significant change for you, and it may take some time for your body to adjust. You may also be giving up many of your old high-carb comfort foods, which may leave you feeling emotionally bereft. Both reactions are normal. Record any such feelings in your diet journal, along with a list of the foods you've eaten. You can find online support and answers to specific questions on the Atkins Community forums during this transition (as well as at any other time) as well as link up with Atkins "newbies" and old hands.
Just because your best friend or spouse lost 7 pounds on Atkins in her first week of Induction, don't assume it will be the same for you. It's better to begin with no set expectations. Most people lose a couple of pounds of water weight in the first few days. Your loss may be more dramatic, or not. And don't skimp on fluids or eliminate salt to hasten water loss. Remember that lost inches are just as significant. So if your clothes seem to feel a bit looser, even if your weight is constant, you're on the right track. This is also why we recommend that you weigh yourself once a week at roughly the same time of day (or use weight averaging) and take your measurements. That way, you're more likely to see positive results and not get hung up on your body's normal day-to-day variances.
Everyone is different, and it can take some time to fully switch your metabolism over to burning primarily fat.
A low-carb diet is naturally diuretic, which flushes sodium and water from your body. Fatigue, light-headedness upon standing up or with exposure to heat (in a hot shower or hot tub or while mowing the lawn on a hot day, for example), weakness, constipation, chronic headaches, and leg cramps are all signs you might not be getting enough sodium. Like fat, salt has been unjustly demonized, despite being essential to life and well-being.
The symptoms described above are not the result of the diet—too little carbohydrate, too much protein, or whatever. The real problem is the lack of just a daily pinch of sodium. Yes, individuals who are sensitive to salt may experience bloating and high blood pressure if they eat lots of salt. But interestingly, these conditions are most pronounced when people eat high-carb diets. Adapting to the low-carb state fundamentally changes how your system handles nutrients that might cause problems in a high-carb setting.
Our strategy to restore your sodium balance will stop most symptoms before they begin. In our experience, normally salting food to taste is not adequate. So don't wait until you experience symptoms; instead, have either two cups of broth, % teaspoon of salt, or 2 tablespoons of regular soy sauce daily from your first day on Atkins. Continue until your carb intake exceeds 50 grams of Net Carbs.
{Soy sauce is usually very evil so ignore this. Make salty meat broths or just put some salt in water and drink it.}
If you're taking a diuretic medication or have been advised to restrict your salt intake, consult your physician before adding sodium to your diet. Meanwhile, be sure to eat the recommended amount of vegetables and sufficient protein with every meal, as well as drink enough fluids and take your supplements. If symptoms do crop up or remain, you may want to temporarily increase your intake to 25 grams of Net Carbs by eating more foundation vegetables. Or have some nuts or seeds or even a half cup of tomato juice, which you would not normally have until Ongoing Weight Loss. Once you feel better, eliminate these foods for the time being and return to 20 grams of Net Carbs to speed your weight loss.
Follow this advice, and you're unlikely to experience the symptoms described above.
Somewhere toward the end of the first or second week, most people feel a dramatic increase in their energy level and sense of well-being. This is a clear signal that you've got the Atkins Edge and can begin to hone your low-carb skills.
THE MYTH ABOUT EGGS
THE MYTH: Eggs raise cholesterol levels and increase health risks.
THE REALTY: Eggs are one of the most nutrient-dense foods you can consume. One large egg provides 6 grams of high-quality, easily digested protein and all the essential amino acids. Eggs are also a significant source of a number of vitamins and minerals. The yolk of a large egg has about 4 to 5 grams of fat, mainly the unsaturated type, and also contains choline, an important substance necessary for fat breakdown and brain function. Eggs also provide high-quality protein at a lower cost than many other animal-protein foods.
A large body of research over five decades has revealed no association between eating eggs and heart disease. Recent research involving 9,500 overweight but otherwise healthy adults showed that eating one or more eggs a day had no impact on cholesterol or triglyceride levels and didn't increase the subjects' risk of heart disease or stroke.3 There also appears to be an association with decreased blood pressure. Subjects who ate eggs also lost more weight and felt more energetic than subjects who ate a bagel for breakfast. Both groups were on reduced-calorie diets, and the egg and the bagel breakfasts both contained the same number of calories.4 Previous research indicated that individuals who ate eggs for breakfast felt more satisfied and were likely to consume fewer calories at lunch-time.5 Compared to the bagel eaters, egg eaters lost 65 percent more weight and had a 51 percent greater reduction in BMI. Finally, another study that compared the results of following the Atkins Diet both with and without eggs found that eating three eggs a day is associated with a greater increase in HDL ("good") cholesterol.6 So go ahead and enjoy your breakfast—or lunch or dinner—of eggs in all their wondrous variety, without a smidgen of guilt.
Sometimes people new to Atkins take the freedom to eat ample amounts of protein to extremes. Protein is essential to fortify your body, but overindulging can get in the way of fat burning and stall weight loss.
Course correction: Cut back to a maximum of 6 ounces at each meal (unless you're a tall man who might need a bit more)
Strange as it sounds, eating too little or skipping meals can slow down your metabolism. Eat three meals a day, or, if you simply aren't hungry, have a small snack that includes fat and protein. Once you're eating sufficient quantities of both, you should start shedding pounds. If your calorie intake dips too low, your metabolism slows to preserve your body's organs and muscle mass.
Although you don't have to count calories on Atkins, if you're overdoing the protein and fat, you may be taking in too many calories. We know, we said that you don't have to count calories on Atkins, and the vast majority of people don't, but you may need a reality check.
Women should shoot for a range of 1,500 to 1,800 calories a day, while men should aim for 1,800 to 2,200. Eat less if you're not losing weight. If you're accustomed to counting calories, you'll know what your range is.
If you're just estimating, you may well be consuming too many carbs. Course correction: Note the carb content of each item you eat in your diet journal. If you're right at about 20 grams of Net Carbs and not losing weight, make sure that you're not exceeding the recommended protein portions.
Are you eating 12 to 15 of your carb grams in the form of foundation vegetables?
If you're not, you may be constipated, which will obviously impact the numbers on your scale and tape measure. The fiber and moisture in vegetables also help you feel full so you'll eat less.
Are you consuming hidden carbs?
Unless you're reading the labels on all sauces, condiments, beverages, and packaged products, you might be unaware that you're consuming added sugars and other carbs. And do they add up fast!
Course correction: Cut back to a maximum of 6 ounces at each meal (unless you're a tall man who might need a bit more)
Strange as it sounds, eating too little or skipping meals can slow down your metabolism. Eat three meals a day, or, if you simply aren't hungry, have a small snack that includes fat and protein. Once you're eating sufficient quantities of both, you should start shedding pounds. If your calorie intake dips too low, your metabolism slows to preserve your body's organs and muscle mass.
Although you don't have to count calories on Atkins, if you're overdoing the protein and fat, you may be taking in too many calories. We know, we said that you don't have to count calories on Atkins, and the vast majority of people don't, but you may need a reality check.
Women should shoot for a range of 1,500 to 1,800 calories a day, while men should aim for 1,800 to 2,200. Eat less if you're not losing weight. If you're accustomed to counting calories, you'll know what your range is.
If you're just estimating, you may well be consuming too many carbs. Course correction: Note the carb content of each item you eat in your diet journal. If you're right at about 20 grams of Net Carbs and not losing weight, make sure that you're not exceeding the recommended protein portions.
Are you eating 12 to 15 of your carb grams in the form of foundation vegetables?
If you're not, you may be constipated, which will obviously impact the numbers on your scale and tape measure. The fiber and moisture in vegetables also help you feel full so you'll eat less.
Are you consuming hidden carbs?
Unless you're reading the labels on all sauces, condiments, beverages, and packaged products, you might be unaware that you're consuming added sugars and other carbs. And do they add up fast!
By the end of your second week on Induction, it's decision time. Even if you got off to a rocky start, by the end of the second week you should have corrected any missteps and your results will show it. You should be losing weight and inches—although perhaps not as fast as you had hoped—and feeling energized. After the first week, low energy is very often a sign that you are not regularly consuming enough salt. Review the paragraphs about how to address sodium depletion in this chapter. Getting adequate salt also eliminates or minimizes other symptoms that may accompany switching to fat metabolism.
If you're not feeling satisfied with your meals and snacks, you're probably not eating enough protein and/or fat. Again, the combination will moderate your appetite and boost your energy level. You may also be missing the filling benefit of fiber if you're not eating the recommended amount of foundation vegetables. Skipping meals or snacks may also increase the likelihood of giving in to cravings for sugary, starchy, and other unacceptable foods. As you now know, sugars and refined carbs block fat burning.
You know what to do. So just do it. Let go of the carbs! Instead of saying that Atkins is too restrictive, explore the great foods you can eat and fill yourself up so hunger doesn't overtake your good intentions. If you can stick to the program for just two weeks, you'll experience the Atkins Edge. Among its other beneficial effects, burning fat for energy moderates hunger and cravings. Without it, it's unlikely that you'll be able to realize your dream of a healthier, slimmer body.
If you're not feeling satisfied with your meals and snacks, you're probably not eating enough protein and/or fat. Again, the combination will moderate your appetite and boost your energy level. You may also be missing the filling benefit of fiber if you're not eating the recommended amount of foundation vegetables. Skipping meals or snacks may also increase the likelihood of giving in to cravings for sugary, starchy, and other unacceptable foods. As you now know, sugars and refined carbs block fat burning.
You know what to do. So just do it. Let go of the carbs! Instead of saying that Atkins is too restrictive, explore the great foods you can eat and fill yourself up so hunger doesn't overtake your good intentions. If you can stick to the program for just two weeks, you'll experience the Atkins Edge. Among its other beneficial effects, burning fat for energy moderates hunger and cravings. Without it, it's unlikely that you'll be able to realize your dream of a healthier, slimmer body.
DECISION TIME
Based upon your experience in the last two weeks, plus your weight goal, you've come to one of the forks in the road. It's time to decide whether to stay in Induction or move on to Phase 2, Ongoing Weight Loss, or even to Phase 3, Pre-Maintenance. Having a large amount of weight to lose is a common reason to stay longer in Induction, as you'll lose a bit more quickly and consistently in this phase than in subsequent ones. If you're content for now with the Induction food choices, you should consider staying put. But as always, the choice is yours. On the other hand, if you're close to your goal weight, losing very quickly, or being tempted to stray because of limited food choices, it's time to move to OWL.
Don't make the mistake of staying in Induction too long just because you love how the pounds are peeling off. Eventually, it's important to move through the phases to ensure that you have cured yourself of your old habits and can reintroduce foods without halting your weight loss or provoking cravings. Losing weight fast is exhilarating, but it will likely be a temporary fix if you don't find your comfort zone for eating in the "real world." Deliberately slowing your rate of weight loss as you approach your goal will make it easier to make those lost pounds history— permanently. You needn't worry about any health risks of staying in Induction, but you do need to work on moving up the ladder so you can find your tolerance for carbs, whether it's 30, 50, 60, or more grams a day. Move to OWL if...
• You're already within 15 pounds of your goal weight. It's important for you to move on to learn a new, permanent way of eating.
• You're bored with your current food choices.
• You've been in Induction for several months and are more than halfway to your goal. Again, it's important for most people to cycle through the phases.
You may choose to stay in Induction if...
• You still have more than 30 pounds to lose. You should stay in Induction for now if...
• You still have a large amount of weight to lose.
• You're still struggling with carb cravings.
• You have not been fully compliant with Induction.
• If you still have elevated blood sugar or blood pressure levels.
• Your weight loss is slow and you aren't physically active.
Move on to Pre-Maintenance if...
• You're within 10 pounds of your goal weight and still losing at a brisk pace.
BEYOND TWO WEEKS
If you do choose to stay put in Induction, you'll remain at 20 grams of Net Carbs a day, but you can add nuts and seeds to your list of acceptable foods. A couple of tablespoons (1 ounce) of walnuts, almonds, pecans, pumpkin seeds, or other seeds or nuts makes a great snack. Or sprinkle them on a salad or cooked vegetables.
After two weeks, now that you're feeling more energetic, many of you should be considering incorporating physical activity into your program if you've not already done so. A regular walking program is a great way to begin. Once you get into the habit, you'll realize the benefits in terms of toning your body and improving your mood. Finally, remember to keep your diet (and fitness) journal up to date, tracking foods as you add them back to spot any problems.
As you say good-bye to Induction, move on to the next chapter to learn how to transition to Phase 2, Ongoing Weight Loss. Even if you're moving directly to Pre-Maintenance, it's important for you to review the content on OWL.
MOVING TO PHASE 2, ONGOING WEIGHT LOSS
Initially, the differences between Induction and Ongoing Weight Loss (OWL) are relatively minor, but the gradual additions to your diet mark the beginning of your return to a permanent way of eating. Your objective in OWL is to find how many carbs you can consume while continuing to lose weight, keep your appetite under control, and feel energized.
Welcome to Phase 2, Ongoing Weight Loss, or OWL to Atkins insiders. Initially, the differences between Phases 1 and 2 are relatively minor, but the gradual additions to your diet mark the beginning of the return to a permanent way of eating. Everything else remains the same as in Induction. You'll count Net Carbs. You'll eat the recommended amounts of protein and plenty of natural fats. You'll continue to drink about eight glasses of water and other acceptable fluids and make sure that you're getting enough salt (assuming that you don't take diuretic medications). And you'll continue with your multivitamin/multimineral and omega-3 supplements.
There is, however, one key distinction between the two phases: the slightly broader array of acceptable foods in Ongoing Weight Loss. Still, despite eating more carbs and gradually introducing a greater variety of them, it's best to regard these two changes as baby steps. Perhaps the biggest mistake you can make when you move from Induction to OWL is to regard the transition as dramatic.
• Gradually increase your carb intake in 5-gram increments without stopping weight loss and/or prompting the return of old symptoms.
• Reintroduce foods in a certain order.
• Address challenges such as plateaus and carb creep.
• Find your personal tolerance for carb consumption in this phase, known as your Carbohydrate Level for Losing (CLL).
• Integrate physical fitness into your weight control program.
Do you have more energy than before you started Atkins?
If you're eating enough protein, fat, vegetables, and salt, you should be bursting with energy. If not, once again, we remind you not to skip meals or skimp on protein. To maintain your energy if you're middle-aged or older, you may need to increase your protein intake within the recommended range for your height by eating a bit more meat, poultry, and fish. Cutting out sugars and other poor-quality carbohydrates should also have eliminated that all-too-common affliction, the midafternoon slump. If you've started exercising or increased your physical activity recently, you've probably also noticed that both your energy level and endurance have increased.
How about your moods?
Most Atkins followers report a sense of exhilaration, along with increased energy, during or shortly after the first two weeks on Atkins. That's another benefit of the Atkins Edge. Hopefully, you're also experiencing a whole complex of positive emotions about other changes you can make in your life. Physical activity is a known mood enhancer as well. That's not to say that you probably haven't battled temptation and perhaps occasionally succumbed to it. We're willing to bet that on at least one occasion you've found yourself in a situation where there was nothing you could eat. At such times, when the scale and the measuring tape just won't budge or seem headed in the wrong direction, you may have wondered whether this new lifestyle is worth it. All of this is perfectly normal. The mere fact that you're now transitioning to OWL is proof of your success to date.
Our recommendation is that you add nuts and seeds first, then berries and a few other fruits, then additional dairy choices, and only then legumes.
Add only one new food within a certain group at a time. That way, if something reawakens food cravings, causes gastric distress, or interferes with your weight loss journey, you can easily identify it. So, for example, you might start with a small portion of blueberries one day. Assuming that they cause no problems, you could then move on to strawberries in a day or two.
There are three important points to understand as you begin to reintroduce foods. First, if you've been estimating carb counts, now is the time to start counting them. Second, you're increasing your range of foods but not the amount of food that you're eating day to day by very much. As you continue to add small amounts of carbohydrate foods, you don't have to do anything other than make sure you're not overdoing your protein intake. Let your appetite be your guide. Stay hydrated, and the moment you feel you've had enough, stop eating. If you've always been a member of the clean-plate club, now is the time to resign. Or dish out less from the get-go. Finally, not everyone will necessarily be able to reintroduce all the acceptable foods for this phase; some of you will be able to eat them only rarely.
You'll still be eating those Induction-friendly foods, but you can branch out a bit. As long as you're tracking your carb intake, eating the recommended amount of vegetables, and feeling full but not stuffed, you should do fine. Your protein portions at each meal should remain within the roughly 4-to-6-ounce range.
Let's look at another all-too-common reason for a slowdown or stall. Call it a form of self-delusion. This is a conscious form of behavior, unlike carb creep. You may have found that you could have an occasional slice of regular bread or even sneak in a bowl of your favorite ice cream and still continue to pare off the pounds. "I have a really high metabolism," you might tell yourself, "so I can push the limits and still have Atkins work for me." Sooner or later—probably sooner, however—your weight loss will grind to a halt and you may experience renewed hunger and carb cravings, which then leads to eating more of the very foods you should stay away from.
Both carb creep and knowingly eating inappropriate foods can sabotage weeks or even months of hard work. Whether conscious or unconscious, such actions may conspire to make you think you cannot stick to the program and throw in the towel. Don't do it! You now know you can trim down on Atkins. You just need to use the knowledge that you've gained. If certain foods—low-carb bread or fruit, for example— appear to be setting you up for cravings or you simply can't stop eating them, eliminate them for a few weeks and then try to reintroduce them. Or not. There's no rule saying that you have to push your Net Carb intake beyond 30 or 40 grams a day.
If you've had a bad day carbwise, simply eat properly the next day—and the following days. Your weight loss will likely slow down, and you may feel some cravings. If you've been completely out of control for more than a few days, you may need to return to Induction for a week or two until you get your appetite and cravings under control. If you eat a high-carb meal and are particularly sensitive to carbohydrates, it could take up to a week to return to burning primarily fat for energy. That's a high price to pay for the pleasure of eating a plate of French fries.
The Atkins Edge can also be your ally in controlling such urges. So here's the test: if you're at or just below your carb threshold, it's normal to feel comfortably empty at times without having to feel hungry. But if you're above your carb threshold, feeling empty always triggers hunger. If you feel overly hungry before meals, or if you experience binge eating, try reducing your average daily carb intake until the hunger or urge to binge goes away. In the simplest terms, bingeing can be a symptom of consuming excess carbs, so that you're no longer able to burn your own fat reserves and experience the appetite control that comes with shifting your metabolism.
Based upon your experience in the last two weeks, plus your weight goal, you've come to one of the forks in the road. It's time to decide whether to stay in Induction or move on to Phase 2, Ongoing Weight Loss, or even to Phase 3, Pre-Maintenance. Having a large amount of weight to lose is a common reason to stay longer in Induction, as you'll lose a bit more quickly and consistently in this phase than in subsequent ones. If you're content for now with the Induction food choices, you should consider staying put. But as always, the choice is yours. On the other hand, if you're close to your goal weight, losing very quickly, or being tempted to stray because of limited food choices, it's time to move to OWL.
Don't make the mistake of staying in Induction too long just because you love how the pounds are peeling off. Eventually, it's important to move through the phases to ensure that you have cured yourself of your old habits and can reintroduce foods without halting your weight loss or provoking cravings. Losing weight fast is exhilarating, but it will likely be a temporary fix if you don't find your comfort zone for eating in the "real world." Deliberately slowing your rate of weight loss as you approach your goal will make it easier to make those lost pounds history— permanently. You needn't worry about any health risks of staying in Induction, but you do need to work on moving up the ladder so you can find your tolerance for carbs, whether it's 30, 50, 60, or more grams a day. Move to OWL if...
• You're already within 15 pounds of your goal weight. It's important for you to move on to learn a new, permanent way of eating.
• You're bored with your current food choices.
• You've been in Induction for several months and are more than halfway to your goal. Again, it's important for most people to cycle through the phases.
You may choose to stay in Induction if...
• You still have more than 30 pounds to lose. You should stay in Induction for now if...
• You still have a large amount of weight to lose.
• You're still struggling with carb cravings.
• You have not been fully compliant with Induction.
• If you still have elevated blood sugar or blood pressure levels.
• Your weight loss is slow and you aren't physically active.
Move on to Pre-Maintenance if...
• You're within 10 pounds of your goal weight and still losing at a brisk pace.
BEYOND TWO WEEKS
If you do choose to stay put in Induction, you'll remain at 20 grams of Net Carbs a day, but you can add nuts and seeds to your list of acceptable foods. A couple of tablespoons (1 ounce) of walnuts, almonds, pecans, pumpkin seeds, or other seeds or nuts makes a great snack. Or sprinkle them on a salad or cooked vegetables.
After two weeks, now that you're feeling more energetic, many of you should be considering incorporating physical activity into your program if you've not already done so. A regular walking program is a great way to begin. Once you get into the habit, you'll realize the benefits in terms of toning your body and improving your mood. Finally, remember to keep your diet (and fitness) journal up to date, tracking foods as you add them back to spot any problems.
As you say good-bye to Induction, move on to the next chapter to learn how to transition to Phase 2, Ongoing Weight Loss. Even if you're moving directly to Pre-Maintenance, it's important for you to review the content on OWL.
MOVING TO PHASE 2, ONGOING WEIGHT LOSS
Initially, the differences between Induction and Ongoing Weight Loss (OWL) are relatively minor, but the gradual additions to your diet mark the beginning of your return to a permanent way of eating. Your objective in OWL is to find how many carbs you can consume while continuing to lose weight, keep your appetite under control, and feel energized.
Welcome to Phase 2, Ongoing Weight Loss, or OWL to Atkins insiders. Initially, the differences between Phases 1 and 2 are relatively minor, but the gradual additions to your diet mark the beginning of the return to a permanent way of eating. Everything else remains the same as in Induction. You'll count Net Carbs. You'll eat the recommended amounts of protein and plenty of natural fats. You'll continue to drink about eight glasses of water and other acceptable fluids and make sure that you're getting enough salt (assuming that you don't take diuretic medications). And you'll continue with your multivitamin/multimineral and omega-3 supplements.
There is, however, one key distinction between the two phases: the slightly broader array of acceptable foods in Ongoing Weight Loss. Still, despite eating more carbs and gradually introducing a greater variety of them, it's best to regard these two changes as baby steps. Perhaps the biggest mistake you can make when you move from Induction to OWL is to regard the transition as dramatic.
• Gradually increase your carb intake in 5-gram increments without stopping weight loss and/or prompting the return of old symptoms.
• Reintroduce foods in a certain order.
• Address challenges such as plateaus and carb creep.
• Find your personal tolerance for carb consumption in this phase, known as your Carbohydrate Level for Losing (CLL).
• Integrate physical fitness into your weight control program.
Do you have more energy than before you started Atkins?
If you're eating enough protein, fat, vegetables, and salt, you should be bursting with energy. If not, once again, we remind you not to skip meals or skimp on protein. To maintain your energy if you're middle-aged or older, you may need to increase your protein intake within the recommended range for your height by eating a bit more meat, poultry, and fish. Cutting out sugars and other poor-quality carbohydrates should also have eliminated that all-too-common affliction, the midafternoon slump. If you've started exercising or increased your physical activity recently, you've probably also noticed that both your energy level and endurance have increased.
How about your moods?
Most Atkins followers report a sense of exhilaration, along with increased energy, during or shortly after the first two weeks on Atkins. That's another benefit of the Atkins Edge. Hopefully, you're also experiencing a whole complex of positive emotions about other changes you can make in your life. Physical activity is a known mood enhancer as well. That's not to say that you probably haven't battled temptation and perhaps occasionally succumbed to it. We're willing to bet that on at least one occasion you've found yourself in a situation where there was nothing you could eat. At such times, when the scale and the measuring tape just won't budge or seem headed in the wrong direction, you may have wondered whether this new lifestyle is worth it. All of this is perfectly normal. The mere fact that you're now transitioning to OWL is proof of your success to date.
Our recommendation is that you add nuts and seeds first, then berries and a few other fruits, then additional dairy choices, and only then legumes.
Add only one new food within a certain group at a time. That way, if something reawakens food cravings, causes gastric distress, or interferes with your weight loss journey, you can easily identify it. So, for example, you might start with a small portion of blueberries one day. Assuming that they cause no problems, you could then move on to strawberries in a day or two.
There are three important points to understand as you begin to reintroduce foods. First, if you've been estimating carb counts, now is the time to start counting them. Second, you're increasing your range of foods but not the amount of food that you're eating day to day by very much. As you continue to add small amounts of carbohydrate foods, you don't have to do anything other than make sure you're not overdoing your protein intake. Let your appetite be your guide. Stay hydrated, and the moment you feel you've had enough, stop eating. If you've always been a member of the clean-plate club, now is the time to resign. Or dish out less from the get-go. Finally, not everyone will necessarily be able to reintroduce all the acceptable foods for this phase; some of you will be able to eat them only rarely.
You'll still be eating those Induction-friendly foods, but you can branch out a bit. As long as you're tracking your carb intake, eating the recommended amount of vegetables, and feeling full but not stuffed, you should do fine. Your protein portions at each meal should remain within the roughly 4-to-6-ounce range.
Let's look at another all-too-common reason for a slowdown or stall. Call it a form of self-delusion. This is a conscious form of behavior, unlike carb creep. You may have found that you could have an occasional slice of regular bread or even sneak in a bowl of your favorite ice cream and still continue to pare off the pounds. "I have a really high metabolism," you might tell yourself, "so I can push the limits and still have Atkins work for me." Sooner or later—probably sooner, however—your weight loss will grind to a halt and you may experience renewed hunger and carb cravings, which then leads to eating more of the very foods you should stay away from.
Both carb creep and knowingly eating inappropriate foods can sabotage weeks or even months of hard work. Whether conscious or unconscious, such actions may conspire to make you think you cannot stick to the program and throw in the towel. Don't do it! You now know you can trim down on Atkins. You just need to use the knowledge that you've gained. If certain foods—low-carb bread or fruit, for example— appear to be setting you up for cravings or you simply can't stop eating them, eliminate them for a few weeks and then try to reintroduce them. Or not. There's no rule saying that you have to push your Net Carb intake beyond 30 or 40 grams a day.
If you've had a bad day carbwise, simply eat properly the next day—and the following days. Your weight loss will likely slow down, and you may feel some cravings. If you've been completely out of control for more than a few days, you may need to return to Induction for a week or two until you get your appetite and cravings under control. If you eat a high-carb meal and are particularly sensitive to carbohydrates, it could take up to a week to return to burning primarily fat for energy. That's a high price to pay for the pleasure of eating a plate of French fries.
The Atkins Edge can also be your ally in controlling such urges. So here's the test: if you're at or just below your carb threshold, it's normal to feel comfortably empty at times without having to feel hungry. But if you're above your carb threshold, feeling empty always triggers hunger. If you feel overly hungry before meals, or if you experience binge eating, try reducing your average daily carb intake until the hunger or urge to binge goes away. In the simplest terms, bingeing can be a symptom of consuming excess carbs, so that you're no longer able to burn your own fat reserves and experience the appetite control that comes with shifting your metabolism.
SCENARIO 1
• Week 1: You move to 25 daily grams of Net Carbs, continuing to consume 12 to 15 grams of carbs in the form of foundation vegetables and reintroducing one type of nuts or seeds, then another, each day or every few days. You lose another 3 pounds.
• Week 2: You move up to 30 grams of Net Carbs, branching out into berries, one type at a time, and perhaps some melon. By the end of the week, you've lost 2 pounds but find that you're craving more fruit.
• Week 3: You move to 35 grams of Net Carbs and back off the berries and melon. Instead, you try some Greek yogurt one day, ricotta another day, and then cottage cheese. Another 2 pounds say good-bye to your bod.
• Week 4: You advance to 40 grams of Net Carbs, reintroducing small portions of berries, without stimulating cravings this time. You lose another 2 pounds.
• Week 5: You move to 45 grams of Net Carbs, treating yourself to a small alcoholic beverage over the weekend to celebrate the loss of another 2 pounds.
• Week 6: You advance to 50 grams of Net Carbs but don't add another new food group. You're surprised and pleased to lose another 3 pounds.
• Week 7: You move up to 55 grams of Net Carbs and have a small portion of lentil salad one day, some edamame another day, and a cup of split pea soup another day. You lose another couple of pounds.
• Week 8: You increase your intake to 60 grams of Nets Carbs and introduce low-carb bread as a "shelf for your egg or tuna salad lunches. Nonetheless, you trim off another 2 pounds.
SCENARIO 2
• Week 1: You move to 25 grams of Net Carbs a day, reintroducing nuts and seeds, one kind at a time. Your weight loss stalls for the week.
• Week 2: You stay at 25 grams of Net Carbs but lay off the nuts and seeds and replace them with more foundation vegetables. By the end of the week, you've lost 2 pounds.
• Week 3: You remain at 25 grams and try the nuts and seeds again. This time, you seem to be able to tolerate them, but you lose only a pound.
• Week 4: Frustrated with your slow progress, you remain at 25 grams of Net Carbs. You lose 2 pounds by week's end.
• Week 5: You increase your carb count to 30 grams but add no new foods. Another pound vanishes.
• Week 6: Encouraged by your ability to handle the nuts and seeds, you try introducing berries without changing your Net Carb count. You find that the berries provoke cravings, making it hard to be compliant. Although you lose another pound, it is a struggle.
• Week 7: You decide to forgo berries for the time being but go up another 5 grams to 35 grams of Net Carbs. You find yourself struggling with hunger again and lose nothing for a week.
• Week 8: You drop back to 30 grams of Net Carbs, having a small serving of berries every other day. You drop another pound and your cravings retreat.
If your experience resembles Scenario 1, you'll find it relatively easy to introduce new foods and increase your overall intake of carbs. Scenario 2 is clearly a different situation. Your own experience could be anywhere along this spectrum or you might lose at a faster rate, even into the second or third month on Atkins. You might be able to increase your Net Carb intake week by week without a slowdown, or you may find you need to move at a snail's pace so as to not interfere with weight loss or reactivate hunger and cravings. Progressing slowly also allows you to identify trigger foods you may find hard to eat in moderation.
Not everyone will be able to reintroduce all Acceptable Foods for OWL, and some folks will be able to tolerate some only occasionally and/or in small amounts. This is particularly true of legumes and low-carb grain products, which many people find that they cannot reintroduce until they're in a later phase or possibly never. Sometimes a food that initially gives you trouble can be reintroduced later without adverse consequences.
• Week 1: You move to 25 daily grams of Net Carbs, continuing to consume 12 to 15 grams of carbs in the form of foundation vegetables and reintroducing one type of nuts or seeds, then another, each day or every few days. You lose another 3 pounds.
• Week 2: You move up to 30 grams of Net Carbs, branching out into berries, one type at a time, and perhaps some melon. By the end of the week, you've lost 2 pounds but find that you're craving more fruit.
• Week 3: You move to 35 grams of Net Carbs and back off the berries and melon. Instead, you try some Greek yogurt one day, ricotta another day, and then cottage cheese. Another 2 pounds say good-bye to your bod.
• Week 4: You advance to 40 grams of Net Carbs, reintroducing small portions of berries, without stimulating cravings this time. You lose another 2 pounds.
• Week 5: You move to 45 grams of Net Carbs, treating yourself to a small alcoholic beverage over the weekend to celebrate the loss of another 2 pounds.
• Week 6: You advance to 50 grams of Net Carbs but don't add another new food group. You're surprised and pleased to lose another 3 pounds.
• Week 7: You move up to 55 grams of Net Carbs and have a small portion of lentil salad one day, some edamame another day, and a cup of split pea soup another day. You lose another couple of pounds.
• Week 8: You increase your intake to 60 grams of Nets Carbs and introduce low-carb bread as a "shelf for your egg or tuna salad lunches. Nonetheless, you trim off another 2 pounds.
SCENARIO 2
• Week 1: You move to 25 grams of Net Carbs a day, reintroducing nuts and seeds, one kind at a time. Your weight loss stalls for the week.
• Week 2: You stay at 25 grams of Net Carbs but lay off the nuts and seeds and replace them with more foundation vegetables. By the end of the week, you've lost 2 pounds.
• Week 3: You remain at 25 grams and try the nuts and seeds again. This time, you seem to be able to tolerate them, but you lose only a pound.
• Week 4: Frustrated with your slow progress, you remain at 25 grams of Net Carbs. You lose 2 pounds by week's end.
• Week 5: You increase your carb count to 30 grams but add no new foods. Another pound vanishes.
• Week 6: Encouraged by your ability to handle the nuts and seeds, you try introducing berries without changing your Net Carb count. You find that the berries provoke cravings, making it hard to be compliant. Although you lose another pound, it is a struggle.
• Week 7: You decide to forgo berries for the time being but go up another 5 grams to 35 grams of Net Carbs. You find yourself struggling with hunger again and lose nothing for a week.
• Week 8: You drop back to 30 grams of Net Carbs, having a small serving of berries every other day. You drop another pound and your cravings retreat.
If your experience resembles Scenario 1, you'll find it relatively easy to introduce new foods and increase your overall intake of carbs. Scenario 2 is clearly a different situation. Your own experience could be anywhere along this spectrum or you might lose at a faster rate, even into the second or third month on Atkins. You might be able to increase your Net Carb intake week by week without a slowdown, or you may find you need to move at a snail's pace so as to not interfere with weight loss or reactivate hunger and cravings. Progressing slowly also allows you to identify trigger foods you may find hard to eat in moderation.
Not everyone will be able to reintroduce all Acceptable Foods for OWL, and some folks will be able to tolerate some only occasionally and/or in small amounts. This is particularly true of legumes and low-carb grain products, which many people find that they cannot reintroduce until they're in a later phase or possibly never. Sometimes a food that initially gives you trouble can be reintroduced later without adverse consequences.
YOUR PERSONAL TOLERANCE FOR CARBS
As the two scenarios demonstrate, your objective in OWL is to determine how many carbs you can consume and continue to lose weight, keep your appetite under control, and feel energized. If relevant, you'll also want to see an improvement in various health markers.
Phase 2 also enables you to explore and decide which foods you can and cannot handle. All this is part of the process of finding your personal tolerance for carbs, known as your Carbohydrate Level for Losing (CLL).
Think of it as exploring your dietary neighborhood while avoiding the metabolic bully's turf. People doing Atkins report a broad range of CLLs. Those with a higher tolerance may have a CLL of 60 to 80 grams or even higher. Still others find that they can't move much beyond the 25 grams of Net Carbs that initiate OWL. If you're losing less than a pound a week on average, you're probably close to your CLL and should not increase your carb intake. If your weight loss rate picks up, you may be able to raise your carb intake slightly. Your goal should be to enjoy as broad a range of foods as possible, but not at the risk of losing the benefits of carb restriction, namely continued weight loss, appetite control, the absence of obsessive thoughts about food, high energy, and a general sense of well-being.
It's always better to stay slightly below your carb tolerance level than to overshoot it and then have to back up. The delicate balancing act of finding your personal CLL is crucial to truly understanding your metabolism so you can ultimately maintain a healthy weight. That said, it may take a bit more "backing and forthing" until you identify your CLL. As long as you stay in OWL, you'll remain at or around that number, and both pounds and inches should continue to disappear.
Your CLL is influenced by your age, gender, level of physical activity, hormonal issues, medications you may be taking, and other factors. Again, younger people and men tend to have an advantage. Increasing your activity level or exercise program may or may not raise it. No matter what your tolerance for carbs, however, it's perfectly normal to lose in fits and starts. And, as you know, the scale isn't a perfect tool to measure the positive changes you're experiencing.
After a month or two in OWL, you should have a pretty good idea of where your CLL will land. This in turn will likely predict the path that you'll follow after this phase.
If your experience is like Scenario 1, you'll most likely find you can add back a variety of carbohydrate-containing foods and exceed 50 grams of Net Carbs a day without losing the Atkins Edge.
However, if your experience is more like Scenario 2, you may find that you have difficulty introducing carbohydrate foods higher on the carb ladder and have a CLL of somewhere between 25 and 50.
• Discontinue any new food if cravings result.
• Keep portions small.
• Count—don't estimate—your carbs.
• Record any reactions such as weight gain, change in energy level, or cravings in your diet journal and modify your choices accordingly.
As the two scenarios demonstrate, your objective in OWL is to determine how many carbs you can consume and continue to lose weight, keep your appetite under control, and feel energized. If relevant, you'll also want to see an improvement in various health markers.
Phase 2 also enables you to explore and decide which foods you can and cannot handle. All this is part of the process of finding your personal tolerance for carbs, known as your Carbohydrate Level for Losing (CLL).
Think of it as exploring your dietary neighborhood while avoiding the metabolic bully's turf. People doing Atkins report a broad range of CLLs. Those with a higher tolerance may have a CLL of 60 to 80 grams or even higher. Still others find that they can't move much beyond the 25 grams of Net Carbs that initiate OWL. If you're losing less than a pound a week on average, you're probably close to your CLL and should not increase your carb intake. If your weight loss rate picks up, you may be able to raise your carb intake slightly. Your goal should be to enjoy as broad a range of foods as possible, but not at the risk of losing the benefits of carb restriction, namely continued weight loss, appetite control, the absence of obsessive thoughts about food, high energy, and a general sense of well-being.
It's always better to stay slightly below your carb tolerance level than to overshoot it and then have to back up. The delicate balancing act of finding your personal CLL is crucial to truly understanding your metabolism so you can ultimately maintain a healthy weight. That said, it may take a bit more "backing and forthing" until you identify your CLL. As long as you stay in OWL, you'll remain at or around that number, and both pounds and inches should continue to disappear.
Your CLL is influenced by your age, gender, level of physical activity, hormonal issues, medications you may be taking, and other factors. Again, younger people and men tend to have an advantage. Increasing your activity level or exercise program may or may not raise it. No matter what your tolerance for carbs, however, it's perfectly normal to lose in fits and starts. And, as you know, the scale isn't a perfect tool to measure the positive changes you're experiencing.
After a month or two in OWL, you should have a pretty good idea of where your CLL will land. This in turn will likely predict the path that you'll follow after this phase.
If your experience is like Scenario 1, you'll most likely find you can add back a variety of carbohydrate-containing foods and exceed 50 grams of Net Carbs a day without losing the Atkins Edge.
However, if your experience is more like Scenario 2, you may find that you have difficulty introducing carbohydrate foods higher on the carb ladder and have a CLL of somewhere between 25 and 50.
• Discontinue any new food if cravings result.
• Keep portions small.
• Count—don't estimate—your carbs.
• Record any reactions such as weight gain, change in energy level, or cravings in your diet journal and modify your choices accordingly.