The New Atkins For A New You Part 6

Don't make the mistake of setting yourself up for failure by trying to return to the twiggy figure you may have had thirty years ago. But don't sell yourself short either. There's usually no reason why you can't be slim again-or even for the first time. Having that goal weight firmly planted in your mind will help you confront momentary temptations. Setting short-term goals is equally important, especially if you know you have a long road ahead of you. Step-by-step goals provide an ongoing sense of accomplishment, so you don't start feeling that you'll never reach your ultimate goal. If you have a long way to go, you might set interim goals in 10-pound increments or smaller clothes sizes. If your weight loss goals are more modest, 5-pound increments may be more appropriate.

Once you've established your goal, imagine how achieving each one of your objectives will make you look and feel. These visualizations should be more than just idle daydreams. Close your eyes, clear your mind, and create a distinct image of the new you. Visualize the person you are becoming on a daily basis.

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. One of the reasons that Atkins is so popular worldwide is that it can be adapted to almost any cuisine.

VERSATILE ENOUGH FOR VEGETARIANS.

No, that's not a typo! It's perfectly possible to be a vegetarian-or simply minimize your intake of animal protein, add variety to your meals, and trim your food budget-and still do Atkins. The typical American vegetarian often consumes far too many carbohydrates in the form of pasta and other refined grains. As long as you consume at least two varieties of plant protein each day, you can get a balance of essential amino acids. Which leads to the second challenge. Plant proteins are "packaged" with carbohydrate. Your objective is to consume enough protein without simultaneously getting so much carbohydrate that it interferes with weight loss or weight maintenance. To adapt Atkins to your needs as a vegetarian: - Make sure to get sufficient protein in eggs, cheese, and soy products (see page 42 to gauge your needs).- Start in Ongoing Weight Loss at 30 grams of Net Carbs and introduce nuts and seeds before berries.- Or, if you have no more than 20 pounds to shed and are willing to swap slower weight loss for more food variety, you may start in Phase 3, Pre-Maintenance, at 50 grams of Net Carbs.- Add extra olive, canola, high-oleic safflower, walnut, flaxseed, and other oils to salads and vegetables to make up for the smaller amount of fat in most of your protein sources, so as not to interfere with fat metabolism.

You'll find vegetarian meal plans in part III part III. We'll go into greater detail on this variation of Atkins in the chapters on OWL and Pre-Maintenance.

ATKINS FOR VEGANS.

It's more challenging for vegans, who don't eat eggs and dairy products, to do Atkins, but not impossible. The trick is to get sufficient protein from seeds, nuts, soy products, soy and rice cheeses, seitan, legumes, and highprotein grains such as quinoa. Weight loss may proceed more slowly because of the higher carb intake than that of those following the standard Atkins program. Vegans should make the following modifications: - Start in Ongoing Weight Loss at 50 grams of Net Carbs so that you can have nuts, seeds, and their b.u.t.ters, plus legumes, from the start.- If you don't have much weight to lose, begin in Pre-Maintenance at 60 grams of Net Carbs, in order to include small amounts of whole grains and other plant protein sources from the start.- Make sure you're getting sufficient protein in plant sources (see "How Much Protein Do You You Need?" on page 42 to gauge your needs). Need?" on page 42 to gauge your needs).- In order not to interfere with fat metabolism, add extra flaxseed, olive, canola, walnut, and other oils to salads and vegetables to make up for the smaller amount of fat in most of your protein sources.

You'll find a 50-gram Net Carbs vegan meal plan in part III part III and you can modify the vegetarian plans at higher levels. We'll go into greater detail on this variation of Atkins in the chapters on OWL and Pre-Maintenance. and you can modify the vegetarian plans at higher levels. We'll go into greater detail on this variation of Atkins in the chapters on OWL and Pre-Maintenance.

ATKINS WITH A LATIN BEAT.

As the number of Latinos in the United States continues to grow, so, unfortunately do their rates of obesity and diabetes, making them one of the most at-risk populations in the nation. All this argues for overweight Hispanics or those with a family history of obesity or diabetes to seriously consider Atkins, which has been shown to reduce risk factors for type 2 diabetes and even reverse its progression. Although their traditional diets include lots of corn, rice, and beans, most Latinos didn't suffer from metabolic disorders in disproportionate numbers until they migrated to this country or started eating the typical American diet full of refined grains, sugar, and other processed foods. You can honor your Hispanic culinary traditions and still do Atkins. (We understand that from Peru to Puerto Rico, and from Mexico to Cuba, each cuisine is different, so our recommendations are general in nature.) Start in Phase 1, Induction, regardless of the amount of weight you need to lose and focus on simply prepared protein dishes flavored with traditional seasonings minus high-carb sauces. Specific recommendations appear in the chapters on Ongoing Weight Loss and Pre-Maintenance.

RESEARCH REPORT: LOW-CARB DIETS AND EXERCISE.

Two common beliefs of nutritionists and athletes are that it's necessary to consume carbohydrates to have the energy to exercise, and therefore high-carb diets optimize exercise capacity. So, the logic goes, because Atkins is a low-carb diet, it must play havoc with your ability to be physically active. Right? Wrong! The reality is that your body adapts to a low-carb diet, allowing access to your fat stores and burning more fat for fuel, which are the same desirable outcomes a.s.sociated with exercise training. In fact, being able to burn fat for energy and thus spare carbohydrate stores while exercising is a major goal of endurance athletes. From a purely metabolic perspective, the Atkins Diet and exercise are highly complementary.

One researcher looked at elite cyclists who ate a diet similar to the Atkins Lifetime Maintenance phase.3 Given their very low carbohydrate intakes, conventional wisdom would have predicted severely impaired performance. Indeed, for the first week or two, they struggled to maintain their training schedule. Four weeks later, however, when the amount of time it took for the cyclists to reach the point of exhaustion was tested, the results were virtually identical to their previous performance while on a high-carb diet. There were, however, dramatic changes in fuel selection. After the four-week period, the cyclists used almost exclusively fat during exercise, making very little use of blood sugar (which remained at the normal level) and muscle glycogen (stored glucose). Given their very low carbohydrate intakes, conventional wisdom would have predicted severely impaired performance. Indeed, for the first week or two, they struggled to maintain their training schedule. Four weeks later, however, when the amount of time it took for the cyclists to reach the point of exhaustion was tested, the results were virtually identical to their previous performance while on a high-carb diet. There were, however, dramatic changes in fuel selection. After the four-week period, the cyclists used almost exclusively fat during exercise, making very little use of blood sugar (which remained at the normal level) and muscle glycogen (stored glucose).Atkins and weight training are highly compatible as well. In another study, overweight men followed a diet comparable to the Ongoing Weight Loss phase of Atkins while partic.i.p.ating in an intense resistance training program.4 After twelve weeks, the men showed extraordinary changes in body composition. They lost an average of 16 pounds of fat, attributable mainly to their low-carb diet. Meanwhile, their lean body ma.s.s actually increased by 2 pounds, credited mainly to the resistance training. These and other studies clearly shatter the common misconception that you need a high-carb diet to benefit from exercise. After twelve weeks, the men showed extraordinary changes in body composition. They lost an average of 16 pounds of fat, attributable mainly to their low-carb diet. Meanwhile, their lean body ma.s.s actually increased by 2 pounds, credited mainly to the resistance training. These and other studies clearly shatter the common misconception that you need a high-carb diet to benefit from exercise.

GET PHYSICAL-OR NOT Numerous health benefits are a.s.sociated with regular physical activity, making it a natural partner to a healthy diet. The primary benefit of exercise weightwise is to promote long-term weight maintenance. Research reveals that physical activity appears to help some people lose weight but not others, meaning that your genes make this determination.5 But there are numerous other benefits of regular physical activity, including: But there are numerous other benefits of regular physical activity, including: - Increasing your energy level.- Complementing the effects of a low-carb diet to unlock your fat stores.- Inducing calmness, thanks to the release of endorphins, which could temper stress experienced as a result of changing eating habits.- Building muscle (in the case of some types of high-resistance exercise) so you look better in and out of clothes.- Instilling a sense of accomplishment.

But go slowly. If physical activity is already a part of your life, you may need to reduce the duration or intensity in the first few weeks as you adapt to Atkins, before building back up again-or not. Listen to your body's signals. Sedentary folks should wait until they are at least two weeks into the program before adding activity. Build your skills and tolerance gradually so that by the time you reach your goal weight, your fitness program will help you maintain it. We also understand that some of you need to trim off a few pounds before you move on to exercise. Over time, however, there's no reason why most people can't incorporate physical activity into their routine. Begin with walking, which can be done almost anywhere and is also less likely to result in injuries. You can personalize the type and degree of activity to suit your skills, preferences, and schedule. Embarking on a vigorous fitness program at a later date is one of those possibilities that is entirely up to you.

You may find it easier to incorporate walking, hiking, and swimming into a busy schedule by combining them with family time, socializing, and even ch.o.r.es like walking the dog. Because it's more natural than a formal exercise program, many people are more likely to stay with such physical activities for the long term. Much like your new eating style, being active should become a habit. Just as you're more likely to eat delicious foods, you're more apt to regularly pursue activities you find enjoyable. The Department of Health and Human Services Physical Activity Guidelines for Americans recommend two and a half hours of moderate activity per week.

TALK TO YOUR DOCTOR.

See your physician before embarking on any weight loss or health improvement program, both to make sure that there is no health reason that might interfere with your success and to have baseline tests performed. He or she will check your blood pressure and blood sugar level as well as order a lipid panel (total, HDL, and LDL cholesterol and triglycerides). In three to six months, or after you've reached your goal weight (whichever comes first), these health markers will serve as bases for comparison. If you're taking any medications, discuss whether they might interfere with weight loss, as certain antidepressants, insulin, steroids, and beta-blockers can. Perhaps you can reduce the dosage or switch to another medication. If you're taking insulin, controlling your carb intake will likely reduce your blood sugar level, often necessitating a prompt reduction in your dosage. This is a good thing, but you need to discuss with your doctor how to manage it safely. People with high blood pressure also often see a quick improvement, so if you are on diuretics or other medication for this condition, take your own readings and keep in touch with your physician. Caution: Do not stop taking or reduce the dosage of any drugs without consulting your physician. Caution: Do not stop taking or reduce the dosage of any drugs without consulting your physician.

GET READY, GET SET.

As Henry Ford once said, "Before everything else, getting ready is the secret of success." Once you've experienced the appet.i.te-controlling benefits of burning your own body fat, you'll find it much easier to deal with the psychological baggage a.s.sociated with weight loss. The control you'll wield will enable you to accept on a profound level that you're going to succeed. You'll find that you can get past your history and perhaps a poor self-image and form new habits. With the Atkins Edge, you'll enjoy a wonderful sense of mastery as you realize that you're capable of modifying your responses to certain situations and temptations. Before you begin your Atkins journey, address these motivational and practical matters.

- Finish reading this book. You'll want to return to various sections as you enter each new phase, but it's important to have an overview before beginning. You'll want to return to various sections as you enter each new phase, but it's important to have an overview before beginning.- Get a carbohydrate gram counter. Print it out from www.atkins.com/tools or pick up Print it out from www.atkins.com/tools or pick up Dr. Atkins' New Carbohydrate Gram Counter, Dr. Atkins' New Carbohydrate Gram Counter, which fits in your pocket or purse. 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. 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.- Make maintaining your goal weight a priority from Day 1. from Day 1.- 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 a.s.sistance 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. 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 a.s.sistance 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.- In with the good and out with the bad. Stock your kitchen with the right foods and snacks (see Acceptable Induction Foods on page 82). Equally important, remove everything that's off limits for now. If housemates or family members aren't joining you on Atkins, isolate the foods that you'll be avoiding for now. Also, be sure to have the recommended nutritional supplements on hand. Stock your kitchen with the right foods and snacks (see Acceptable Induction Foods on page 82). Equally important, remove everything that's off limits for now. If housemates or family members aren't joining you on Atkins, isolate the foods that you'll be avoiding for now. Also, be sure to have the recommended nutritional supplements on hand.- Make meal plans. Advance planning puts you in the driver's seat. Review the Acceptable Foods List and the meal plans for the phase in which you're starting. Get into the habit of planning your meals Advance planning puts you in the driver's seat. Review the Acceptable Foods List and the meal plans for the phase in which you're starting. Get into the habit of planning your meals before before you go grocery shopping so you have everything on hand. Otherwise, you may find yourself grabbing the first thing you can find in the fridge or pantry. you go grocery shopping so you have everything on hand. Otherwise, you may find yourself grabbing the first thing you can find in the fridge or pantry.- Dust off your scale and find a tape measure. These two tools are equally essential to establis.h.i.+ng baseline figures for comparison in the weeks and months to come. Weigh yourself and take your measurements at the chest, waist, upper arms, thighs, and hips. Although the scale is not a particularly reliable tool on a day-to-day basis, it's still useful to track your progress. (See the sidebar "The Myth of the Daily Weigh-in.") These two tools are equally essential to establis.h.i.+ng baseline figures for comparison in the weeks and months to come. Weigh yourself and take your measurements at the chest, waist, upper arms, thighs, and hips. Although the scale is not a particularly reliable tool on a day-to-day basis, it's still useful to track your progress. (See the sidebar "The Myth of the Daily Weigh-in.")- Change small but impactful habits. If your morning ritual has been to stop by a bakery to get a jelly doughnut with your morning cuppa Joe, find a place where pastries don't beckon when you get your caffeine fix. If necessary, take another route so you don't wind up succ.u.mbing to the familiar sweet aroma. If your morning ritual has been to stop by a bakery to get a jelly doughnut with your morning cuppa Joe, find a place where pastries don't beckon when you get your caffeine fix. If necessary, take another route so you don't wind up succ.u.mbing to the familiar sweet aroma.- Duplicate behavior that's been successful in other areas of your life. By regarding being overweight or in poor health as a problem with a potential solution rather than a personal failing, you'll be more able to come to grips with these issues. By regarding being overweight or in poor health as a problem with a potential solution rather than a personal failing, you'll be more able to come to grips with these issues.- Develop strategies for social situations. To succeed on any weight loss program, you must decide how to respond to situations that threaten your control To succeed on any weight loss program, you must decide how to respond to situations that threaten your control before before you confront them. 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. 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.- Keep a journal to track your weight loss and health improvements, as well as your feelings, goals, challenges, and victories. First record your current weight and measurements, along with your long- and short-term goals, and include a current photo. (Go to www.atkins.com/support to use our online journal or print out the format.) Make daily entries and review them regularly to see what's working, where you may have gone off track, and what foods may be interfering with continued weight loss or causing cravings. to track your weight loss and health improvements, as well as your feelings, goals, challenges, and victories. First record your current weight and measurements, along with your long- and short-term goals, and include a current photo. (Go to www.atkins.com/support to use our online journal or print out the format.) Make daily entries and review them regularly to see what's working, where you may have gone off track, and what foods may be interfering with continued weight loss or causing cravings.- 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. 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.- Partic.i.p.ate in online support networks and blogs. The Atkins Community includes numerous chat rooms. There are also other low-carb and unofficial Atkins sites, but only www.atkins.com is monitored daily for accuracy by an Atkins nutritionist and incorporates the latest research and thinking on the diet. The Atkins Community includes numerous chat rooms. There are also other low-carb and unofficial Atkins sites, but only www.atkins.com is monitored daily for accuracy by an Atkins nutritionist and incorporates the latest research and thinking on the diet.

One more thing: don't obsess about perfection. At this very moment, you're probably making promises to yourself about controlling your weight. If you're like most of us, you'll keep many of those promises and other times you'll fall short. As long as such failures of will occur only occasionally, regard them as an opportunity to revise your strategy and take control from that moment on. We all make mistakes, but the biggest mistake is confusing a single error with failure. When you do misstep, acknowledge it to yourself and then keep going in the right direction. Managing your weight and enhancing your health are all about taking charge.

THE MYTH OF THE DAILY WEIGH-IN.

THE MYTH: The scale doesn't lie.

THE REALITY: Unless you wisely interpret what your scale says, it will drive you crazy! Even the newest digital scales suffer from an age-old flaw: they can't tell what's in your body with enough accuracy to give you day-to-day guidance on the progress of your diet. Here's why. A typical adult's body contains about forty quarts of water, but it can safely range between thirty-nine and forty-one quarts. Since each quart weighs 2 pounds, your body weight randomly varies across a 4-pound "gray zone." Thirst and kidney function kick in only when you get to the bottom or top of this zone. Cutting your carb intake to less than 50 grams per day clears a few pounds of extra water, but that just pushes your 4-pound gray zone that much lower, without narrowing the range. Add to this the 2 to 5 pounds of water that premenstrual women typically retain, and you'll see why the scale cannot possibly be completely precise in measuring progress when you're losing, say, 3 pounds of fat per week. And forget about day to day. Instead, consider these options: - Don't weigh yourself at all, focusing rather on how your clothes fit and how good you feel.- Weigh yourself once a week to get a sense of your general progress, thus providing yourself fewer opportunities to hate your scale.- Weigh yourself daily and record the number in your journal. Each day, take the last three values, average them-you can even do this on your cell phone-and write that number down in a second column. This running three-day mean smoothes out much of the random noise. Even better, keep a running average for the whole week.

Whatever method you prefer, don't let a stupid scale and a few pounds of water control your mood or sense of self-worth.

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 pa.s.sage 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 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.

Are you a vegetarian or vegan?

See pages 7071 for guidance on where to start.

Even if you decide to start in a later phase, be sure to read the following chapter to understand what foods you can eat and what to expect in your first few weeks on Atkins. Then take a few minutes to make the acquaintance of mom-to-five Jennifer Munoz, who gained weight with each successive pregnancy.

SUCCESS STORY 6.

KEEPING UP WITH THE FAMILY.

With a family and a full-time job, Jennifer Munoz was short on time and low on energy. After struggling with her weight for years and giving birth to five children, she decided to do Atkins. More than halfway to her goal weight, she loves that she now has the energy to keep up with her kids.

VITAL STATISTICS.

Current phase: Ongoing Weight LossDaily Net Carb intake: 3040 gramsAge: 33Height: 5 feet, 3 inchesBefore weight: 198 poundsCurrent weight: 159 poundsWeight lost: 39 pounds What motivated you to do Atkins?

Because of my weight I was tired all the time. My cholesterol was high and so was my blood pressure. There is a history of heart attacks in my family, so I knew I needed to get the extra weight off. Five months after the birth of my daughter, it was time. One of my office mates at the order management firm for car dealers where I work and I decided to do Atkins together because we'd heard that it was the best way to lose weight.

Had you put on excess weight during your pregnancy?

Actually, I didn't gain that much when I was pregnant, but I sure gained it afterward. I was eating everything in sight, and on the weekends, I'd eat fast food. My family is from Mexico, and I love Mexican food-rice, beans, and enchiladas-so those high-carb foods weren't helping either. I've moved away from them because I'm still afraid of them, although I have started using low-carb tortillas.

How did the first few months go?

The beginning was a breeze; I started in Induction and lost 25 pounds in the first two months. My blood pressure has normalized, so I no longer need medication, and I'm full of energy. Recently my weight loss has slowed down to about 3 or 4 pounds a month.

How are you dealing with that?

I keep myself motivated. When I started Atkins, I found a Web site that takes a photo of you and manipulates it to show how you'll look when you've reached your goal weight. When I am tempted by foods I know I shouldn't eat, I look at that photo, and it keeps me going. I also religiously write down everything I eat. My work friend and I try to incorporate exercise by taking three 10-minute walks every day, and I walk everywhere I can. I also get on the treadmill to watch a video when I get home from work. Every day I fill up a gallon jug with water and make sure to drink it all.

What do you eat in a typical day?

For breakfast I might have a sausage and cheese slices minus the bun. For lunch, it's usually a salad topped with chicken or steak. Or I'll have a taco meat salad without the taco sh.e.l.l. Dinner is similar. I'll grill chicken, a steak, hamburgers, or turkey burgers and serve it with lots of salad. I'm not big on cooked vegetables. My usual snacks are string cheese with cuc.u.mbers or pork rinds with lemon juice.

What tips do you have for other people?

Keep junk food out of the house, not just for you but for your kids as well. Have a diet buddy to help you out. Keep your eye on the ball.

Chapter 7.

WELCOME TO PHASE 1, INDUCTION.

Food is necessary for life. And a major component of succeeding on Atkins is enjoying what you eat. If it's blah, boring, or nutritionally inadequate, there's no way you're going to stay the course long enough to become slim and healthy.

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.

At the end of the last chapter, we asked a series of questions to help you ascertain where you should start Atkins. (We'll do the same at the end of this chapter and the next two chapters to help you decide whether to stay there or move on.) There are no ironclad rules about the timing. Instead, we'll give you the tools so you can make the choice that's right for you. For example, if you have a lot of weight to shed, 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.

If you haven't already decided whether to start in Induction, a glimpse of what you get to eat in Phase 1 should also help you make up your mind.

ACCEPTABLE INDUCTION FOODS.

This is an extensive list but cannot include all foods. When in doubt, leave it out!

MEAT, FISH, AND POULTRY.

Most fish, poultry, and meat that are not breaded contain few or no carbs. We've noted those that do in the footnotes below.

All fish, including: Cod Sardines Flounder Sole Halibut Trout Herring*

Tuna Salmon All sh.e.l.lfish, including: Clams Oysters Crabmeat Shrimp Lobster Squid Mussels All poultry, including: Cornish hen Ostrich Chicken Pheasant Duck Quail Goose Turkey All meat, including: Beef Pork, bacon, ham Goat Veal Lamb Venison

* Avoid pickled herring prepared with added sugar and all "batter-dipped" fish and sh.e.l.lfish. Avoid pickled herring prepared with added sugar and all "batter-dipped" fish and sh.e.l.lfish.

Avoid artificial crab (surimi), sold as "sea legs," and other processed sh.e.l.lfish products. Avoid artificial crab (surimi), sold as "sea legs," and other processed sh.e.l.lfish products.

Oysters and mussels contain carbs. Limit your consumption to about 4 ounces per day. 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. 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 meatb.a.l.l.s, meat loaf, and Salisbury steak.

Eggs any style, including: Boiled Omelets Deviled Poached Fried Scrambled

Note: One egg contains 0.6gram Net Carbs. One egg contains 0.6gram Net Carbs.

SOY AND OTHER VEGETARIAN PRODUCTS.

Product Serving size Grams of Net Carbs Almond milk, unsweetened 1 cup

1.0.

Quorn burger