GUIDE

Want to stop the diet roller coaster?

START HERE.

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atkins.com

02 INTRODUCTION

INTRODUCTION 03

THE NEW ATKINS GETS YOU OFF THE DIET ROLLER COASTER
Lose up to 6 kilos in two weeks and that's just the beginning.* Eat more and a greater variety of food. Enjoy three meals and two snacks a day. Cook at home or eat out on any budget. The list of benefits goes on and on. If youre ready to stop going from one diet to the next, to quit chasing the next fad, to finally get control of your hunger without feeling deprived, join me and start Atkins today. Atkins is a quick, sustainable and very satisfying way to lose weightbecause it works naturally with your body. When you eat fewer carbohydrates, your body begins to burn fat instead of carbs as its primary fuel sourceturning you into a fat-burning machine. Atkins is backed by science: more than 60 independent studies confirm its effectiveness. Eleven years ago, I got off the diet roller coaster and made Atkins my lifestyle. You can too. This guide will show you how. All my best,

The Basic Principles of the New Atkins

Focus on Net Carbs.
You count only the grams of carbs that impact blood sugar, not total grams.

Get 12 to 15 grams of carbs a day from vegetables.

They provide vitamins, minerals and antioxidants, as well as fibre, with minimal impact on blood sugar.

Get adequate fibre in food.

Fibre helps moderate blood sugar and is filling, which helps with appetite control.

Eat adequate protein.

Protein helps you feel full and keeps your blood sugar on an even keel. Have 110-170 grams of protein at each meal.

Understand the power of fat.

Fat carries flavour, making food satisfying and satiating. Eat enough to satisfy your taste buds.

Avoid added sugar and refined carbs.

Eliminating these empty carbs is essential to good health, appetite management and weight control.

Supplement your diet.

Although Atkins is a whole-foods diet, its hard to achieve optimal levels of some vitamins, minerals and omega-3 fatty acids on any eating program.

Get physical.
Explore and incorporate enjoyable physical activities into your lifestyle. Get all the plan details, plus FREE tools, recipes and support, at Atkins.com. *Most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.

04 INTRODUCTION

INTRODUCTION 05

HOW ATKINS WORKS

Any diet that contains an imbalance of calories from carbs, combined with inactivity, is likely to result in weight gain and may adversely affect your health. Dietary fat, on the other hand, doesnt cause weight gain unless you also consume excess carbs. But that combination is exactly how most people eat, creating a metabolic imbalance that can lead to weight gain.

The Atkins Diet is an individualised eating program that helps you reach your goalswhether you want to lose weight, maintain your weight, increase energy, be healthier or just feel great. Its a powerful program thats backed by science and supported by millions of success stories. Atkins has four phases, and you can start in any of the first threedepending on where you are and where you want to go. The four phases allow you to easily tailor the program to your individual goals. Heres how to choose the phase thats right for you.

01 02 03

when you eat too many carbs

your body burns some of them for energy and stores the excess as fat.

when you eat fewer carbs

SET YOUR GOALS

before beginning our weight-loss program, decide:

INDUctION
My high school reunion was coMing up quick. i started in the induction phase and lost weight fast. i looked great in front of everybody and i loved the way i felt. when i got hoMe, i kept going and i'M looking better every day iM on atkins.

start here if:

and avoid white flour, sugar and other refined carbs, your body begins to burn fat as its primary fuel source.
youll find hunger and food cravings subside.

Thats how Atkins works. By learning to eat the right foods and change your body from a carbburning to a fat-burning machine, youll be able to stay in control of your appetiteand lose weight.

How much you want to lose How quickly you want to lose it Then create a plan by going to the Free Interactive Tools section of our online community at Atkins.com to calculate your BMI, establish your personal goals and learn in which phase to start.

You have more than 12 kilos to lose. You are inactive or have a slow metabolism. Youve lost weight in the past only to regain it. You have less weight to lose but want to do it quicklyup to 6 kilos in 2 weeks.

Raw Pesto Pasta chef Mark reinfeld

i gained alMost 6 kilos while My wife was pregnant. after My son was born, i wanted to lose weight to have MaxiMuM energy for hiM. so i started atkins in phase 2, owl. i eat what i love, when iM hungry and until iM full. i cant believe they call this a diet.

ONGOING WEIGHt LOSS (OWL)

start here if:

You have 6 kilos or less to lose. You have more weight to lose but want more food choices than Induction allows. Youre willing to lose weight a little more slowly.
i wasnt that overweight, but My clothes were feeling tight. and i wanted More energy and the cholesterol-lowering and additional health benefits atkins can provide. ive been at My goal weight for a Month now, feeling incredible and getting ready to spend the rest of My life eating and feelingthis good.

PrE-MaINtENaNcE
start here if:

Youre 4 kilos or less from your goal weight. Your weight is fine but you want more energy and to feel better. Youre willing to lose excess kilos slowly.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

you dont start in phase 4. but if you choose to Make atkins your lifestyle, as i did, this is where it endsand begins. its the end of feeling deprived and hungry and the end of ever having to go on another diet. its the beginning of a totally satisfying lifestyle, where youre in control of your weight and health. stay with atkins and youll feel great and look your bestfroM now onwhile eating the best foods on earth.

LIFEtIME MaINtENaNcE
live here when:

Youve reached your goal weight and maintained it for a month. You want to enjoy sustained energy and improved health. You want a sense of well-being and enhanced self-confidence.

06 PHASE 1: INDUCTION

INDUCTION
a two-Week Period that Jump-Starts Weight Loss, So You See results Fast
This two-week period jump-starts weight loss for quick results. (You can stay in Induction longer, if you choose, but its important to move through the phases once youve lost most or a lot of your excess weight.) During Induction, youll eat a variety of protein sources, healthy fats, and nutrient- and fibre-rich carbs in the form of leafy greens and many other vegetablesplus delicious Atkins snacks. All of these foods help control hunger and reduce or eliminate cravings. During Induction, youll reduce your carb intake to 20 grams of Net Carbs per day. (Net Carbs represent the total grams of carbs minus fibre grams.) As you also limit your intake of sugar and other empty carbs, your body begins to use fat as its primary fuel source, resulting in weight loss.
Chicken Salad

What Youll Have During this Phase:

1 foundation vegetables you can also have:

Include leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake.
2 protein sources

Up to 110 grams of cheese 30 grams of sour cream or 45 grams of unsweetened cream BEST ONLINE TOOL FOR PHASE 1:

Up to 3 tablespoons of lemon or lime juice Satisfy your appetite with 110custom meal planner to 170 grams of protein per meal from One to two Atkins bars or shakes chicken, turkey, beef, fish, seafood, labelled as suitable for Phase 1 lamb, pork, veal, eggs, tofu and other soy products. Up to three packets of non-caloric sweeteners: stevia, sucralose or 3 natural fats saccharin count each packet as Add flavour and satiety with olive 1 gram of Net Carbs, due to fillers oil, canola oil, butter, avocado, added to prevent clumping olives and other natural fats.
4 vitamins & minerals

setting goals Setting Your Goals

This quick, interactive tool will help you see where you are and help you decide where you want to go. In fact, youll get two weight range recommendations one based on your personal weight loss profile, the other based on your BMI (Body Mass Index). Set your recipes goals at Atkins.com.

Diet beverages made with these non-caloric sweeteners

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

Also take a good multivitamin/ Sugar-free gelatin mineral and an omega-3 online community supplement daily.

08 PHASE 1: INDUCTION

WHAT YOULL AVOID DURING THIS PHASE:

For now, youll stay away from foods with higher levels of carbs. They include: 1 Bread, pasta, muffins, pastries, 4 Fruit or vegetable juices, other 10 Starchy vegetables such Also steer clear of:

than lemon and lime juice

5 Nuts, seeds and their butters

as potatoes, carrots, beetroot and pumpkin

11 Legumes such as lentils,

Sugar in any form, confectionary and foods with added sugar Processed foods made with white flour or other refined grains Foods made with trans fats (hydrogenated or partially hydrogenated oils)

Baked Salmon with Bok Choy and Capsicum Pure 2 tablespoons virgin olive oil 1 tablespoon butter 550g salmon fillet, cut into 4 portions teaspoon salt teaspoon ground black pepper 650g bok choy, cut into 4cm pieces teaspoon grated lemon peel cup roasted capsicums, patted dry cup no-added-sugar mild chunky salsa Heat oven to 245C. Place olive oil and butter in a baking dish large enough to hold fish in a single layer. Place in oven 3 minutes, until butter is melted. Season fish with salt and pepper. Place fish flesh side down in prepared baking dish. Bake 7 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from baking dish; cover with foil. Add bok choy and lemon peel to baking dish. Stir to coat with oil remaining in pan. Place in oven 1 minute, until leaves are wilted and stems are warmed through. To make pure, blend capsicum and salsa in a blender 30 seconds. Divide greens on four plates; top each with a piece of fish. Dollop pure over fish.

cookies, chips and any other foods made with flour, corn or any other grains, including whole grains
2 Whole, reduced-fat or skim

6 Soft drinks and carbonated

kidney beans and chickpeas In later phases of Atkins, most people can enjoy the majority of these foods.

drinks sweetened with sugar

7 Alcohol in any form 8 Whole grains such as rice,

milk and any dairy products not listed as Acceptable Induction Foods
3 Fruit, except for avocados,

oats and barley

9 Low-fat foods and any diet

tomatoes and olivesyep, theyre all fruits

products unless theyre low carb (fewer than 3 grams of Net Carbs per serving)

HOW I OVERCAME MY PHASE 1 OBSTACLE: I was hesitant to move on to Phase 2, OWL, because I lost so much weight in Phase 1 of Atkins5 kilos in two weeks. But after reading about OWL, I got comfortable with it, moved on, and my weight loss slowed but never stopped.

Baked Salmon with Bok Choy and Capsicum Pure

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

Makes 4 servings 4 g Net Carbs per serving

10 PHASE 1: INDUCTION

PHASE 1: INDUCTION 11

ATKINS TWO-WEEK INDUCTION MEAL PLAN

This Induction meal plan is not necessarily a complete list of everything you'll eat each day. Rather, it serves as a guide to help you plan the basics of each meal. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV). You can always add or subtract vegetables, side dishes, snacks or even desserts to ensure that you come close to the appropriate level of carb intake. Also, feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable.

week 1

days 1, 2 & 3

DAY 1
BrEakFaSt
2 eggs scrambled with 1/2 cup steamed spinach

g Net carbs
2

g FV

DAY 2
sliced ham with

g Net carbs

g FV

DAY 3
1 medium tomato

g Net carbs
4 0.5 0.5

g FV
4

BrEakFaSt

BrEakFaSt

1/4 cup red capsicum 1/4 cup green capsicum 2 slices Cheddar cheese BREAKFAST SUBTOTAL

1.5 1.5 0.5 3.5 2.1 1.5

1.5 1.5

1/4 cup mozzarella cheese bacon

BREAKFAST SUBTOTAL

3 2.3

SnaCk

SnaCk

SnaCk

Atkins Advantage Powdered Vanilla Shake roast beef 1 cup mixed greens

BREAKFAST SUBTOTAL Atkins Advantage Milk Chocolate Ready to Drink chicken drumsticks

5 1.3 0 1.5 2.5 1 5 3.1 1.5 1.5 2 1

0 1.5 2.5 1 2 7 2 0 5 1.5

Atkins Day Break Chocolate Chip Crisp Bar prawns

LUNcH

LUNcH

1/2 large tomato chopped 5 large radishes 2 Tbsp Roasted Garlic-Basil Dressing

2.5 1

LUNcH

Customise Online

1/2 large tomato chopped 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing LUNCH SUBTOTAL

2.5 1.5 0 5.5 2.9 1.5 0.5 1.5 1.5 1 0 6 20.0

2.5 1.5

1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette

1.5 2.5

SnaCk

To create your own customised meal plan for any of the four phases of Atkins, as well as vegetarian and vegan at atkins.com.

LUNCH SUBTOTAL Atkins Advantage Chocolate Decadence Bar grilled salmon Roasted Asparagus

LUNCH SUBTOTAL

SnaCk

SnaCk

Atkins Advantage Caf Royale Ready to Drink grilled chicken with Cajun Rub 2 Tbsp green shallots

Atkins Advantage Chocolate Brownie Bar Beef Burger with Feta and Tomato

1 1.5 2

1 cup mixed greens

DINNEr

DINNEr

4 0.5 2.5 0.5 7.5 21.8

4 0.5 2.5

DINNEr

1 cup mixed greens 1/2 cup sliced cucumbers 5 radishes 2 Tbsp Creamy Italian Dressing

1.5 1.5 1

2 marinated artichoke hearts 2 Tbsp Greek Vinaigrette

2 cups chopped endive 5 cherry tomatoes 2 Tbsp Italian Dressing DINNER SUBTOTAL

7 13

DINNER SUBTOTAL TOTAL DAY 2

5 12

DINNER SUBTOTAL TOTAL DAY 3

6 20.4

4.5 12.5

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

TOTAL DAY 1

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

12 PHASE 1: INDUCTION

PHASE 1: INDUCTION 13

ATKINS TWO-WEEK INDUCTION MEAL PLAN

DAY 4
2 eggs

week 1
days 4, 5, 6 & 7
g Net carbs
2

g Net carbs
2

g FV

DAY 5
2 poached eggs

FV

DAY 6
Garden Frittata

g Net carbs
3.5 1

FV
2

DAY 7
smoked salmon rolled with

g Net carbs
0 1 1

g FV

BrEakFaSt

BrEakFaSt

BrEakFaSt

BrEakFaSt

1/2 Hass avocado

1.5

1.5

1/4 cup Cheddar cheese 2 large tomato slices 2 Tbsp Hollandaise Sauce

0.5 1.5 0 4 2.3 1.5 1.5

smoked salmon

2 Tbsp cream cheese 1/3 cup cucumber sticks

BREAKFAST SUBTOTAL

3.5 3.7

1.5

BREAKFAST SUBTOTAL

BREAKFAST SUBTOTAL

4.5 3.4

BREAKFAST SUBTOTAL

2 3.5

SnaCk

SnaCk

SnaCk

SnaCk

Atkins Day Break Almond Cranberry Bar can of tuna

Atkins Advantage Powdered Vanilla Shake grilled white fish with Cajun Rub

Atkins Day Break Strawberry Crisp Bar French Bistro Salad

Atkins Advantage Powdered Cappuccino Shake sliced ham Cucumber-Avocado Salad with Toasted-Cumin Dressing

1.5

LUNcH

LUNcH

LUNcH

5 cherry tomatoes 2 Tbsp Fresh Raspberry Vinaigrette LUNCH SUBTOTAL

2.5 1 5 2.8

2.5

LUNcH

1 cup mixed greens

1.5

1.5

Vegetable Kebabs

LUNCH SUBTOTAL

7.5 2.8

LUNCH SUBTOTAL

6 1.3

LUNCH SUBTOTAL

8 2

SnaCk

SnaCk

SnaCk

SnaCk

Atkins Advantage Bar Hazelnut Crunch lamb chops Irish Pub Salad

Atkins Advantage Bar Chocolate Caramel Crunch grilled chicken

Atkins Advantage Milk Chocolate Ready to Drink grilled steak

Atkins Advantage Chocolate Decadence Bar grilled chicken breast

0 8 7

0 1.5 3 1 1 1.5

0 1.5 2.5 0 1.5 0.5 6 21.2 5.5 13.5 1.5

1 cup baby spinach

4 asparagus spears

1/2 cup steamed spinach

1 0.5 2.5 1.5 0.5 6 21.5

DINNEr

DINNEr

DINNEr

DINNEr

3 marinated artichoke hearts 1/4 cup green shallots 2 Tbsp Sweet Mustard Dressing

3 1

2 cups mixed greens 1/2 cup alfalfa sprouts 10 large black olives 2 Tbsp Blue Cheese Dressing

2.5 0 1.5

2 Tbsp Brown Butter Sauce 1/2 large tomato chopped 1/2 Hass avocado 2 Tbsp Italian Dressing DINNER SUBTOTAL TOTAL DAY 7

2.5 1.5

DINNER SUBTOTAL TOTAL DAY 4

8 23

7 12.5

DINNER SUBTOTAL TOTAL DAY 5

6.5 23.1

5.5 13

DINNER SUBTOTAL TOTAL DAY 6

5 14

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

14 PHASE 1: INDUCTION

PHASE 1: INDUCTION 15

ATKINS TWO-WEEK INDUCTION MEAL PLAN

DAY 1
2 red capsicum rings each filled with

week 2
g Net carbs
2.5 2 0.5 0.5 5.5 0.5 BREAKFAST SUBTOTAL 5 3.5 0 1 3 1.5 1.5 7 5.5 1 3 1.5 3 BREAKFAST SUBTOTAL 4.5 2.9 0 1.5 2 0.5 0.5 4.5 4 1.5 2 0.5 1.5 3

days 1, 2 & 3

g FV
2.5

DAY 2
1 egg

g Net carbs
1 3 1

g FV

DAY 3
2 eggs scrambled

g Net carbs
2 1.5 0.5 0.5

g FV

BrEakFaSt

BrEakFaSt

2 eggs 1/4 cup mozzarella cheese 2 Tbsp Salsa Cruda BREAKFAST SUBTOTAL

1 cup mushrooms 4 Tbsp crumbled feta cheese

BrEakFaSt

1/2 cup chopped zucchini 1/4 cup Cheddar cheese 2 Tbsp sour cream

1.5

SnaCk

SnaCk

Atkins Advantage Powdered Vanilla Shake

Atkins Day Break Cappuccino Nut Bar canned salmon 2 cups lettuce

SnaCk

Atkins Advantage Caf Royale Ready to Drink grilled lamb 1/2 Hass avocado

2.3

grilled chicken 2 cups rocket 5 cherry tomatoes 2 Tbsp Italian Dressing LUNCH SUBTOTAL

LUNcH

LUNcH

1 2.5 0.5 4

1 2.5

2/3 cup chopped cucumber 1/2 Hass avocado 2 Tbsp Caesar Salad Dressing LUNCH SUBTOTAL

LUNcH

2 slices tomato 4 pieces of lettuce 2 Tbsp Aioli LUNCH SUBTOTAL

SnaCk

SnaCk

Atkins Advantage Chocolate Decadence Bar

Atkins Advantage Milk Chocolate Ready to Drink Grilled Italian Chicken with Yellow Squash

SnaCk

3.5

1.3

Atkins Advantage Chocolate Brownie Bar Asian Tuna Kebabs

3.1

2 1.5 0.5 0.5 4.5 21.3

1.5

3.5 2.5 1.5 0.5 8 23

2.5 2.5 1.5

Caribbean Snapper with Green Sauce

5.5 1 0 6.5 20.3

4.5 1

DINNEr

2 cups lettuce 2 Tbsp Creamy Italian Dressing DINNER SUBTOTAL

DINNEr

2 Tbsp blue cheese 2 Tbsp Italian Dressing

DINNEr

1 cup mixed greens

1.5

2 cups mixed greens 1/3 cup chopped cucumber 2 Tbsp Fresh Raspberry Vinaigrette DINNER SUBTOTAL TOTAL DAY 3

0.5 3.5 12

5.5 12

DINNER SUBTOTAL TOTAL DAY 2

6.5 12

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

TOTAL DAY 1

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

16 PHASE 1: INDUCTION

PHASE 1: INDUCTION 17

ATKINS TWO-WEEK INDUCTION MEAL PLAN

DAY 4
Muffin In a Minute

week 2
days 4, 5, 6 & 7
g Net carbs
1 1.5 1 0 3.5 2.9 2.5 1.5 1

g Net carbs
3

g FV

DAY 5
2 poached eggs

g Net carbs
2

g FV

DAY 6
Mushroom Scramble

g Net carbs
4 1.5

g FV
3 1.5

DAY 7
1 poached egg with

g FV

BrEakFaSt

BrEakFaSt

BrEakFaSt

2 Tbsp cream cheese

2 slices tomato 1/2 Hass avocado 1 slice cheese

1.5 1.5 0.5 5.5 2.1

1.5 1.5

1/2 Hass avocado

BrEakFaSt

1/4 cup chopped red capsicum 1 Tbsp onion 1 slice cheese

BREAKFAST SUBTOTAL

4 2.8

BREAKFAST SUBTOTAL

BREAKFAST SUBTOTAL

5.5 3.7

4.5

BREAKFAST SUBTOTAL

SnaCk

SnaCk

SnaCk

Atkins Advantage Bar Hazelnut Crunch grilled chicken 1 medium tomato

Atkins Day Break Chocolate Chip Crisp canned tuna

SnaCk

Atkins Day Break Almond Cranberry Bar roasted chicken

Atkins Advantage Caf Royale Ready to Drink prosciutto

0 4 1.5 0 4

0 2.5 1.5 1 2.5 1.5

0 1 1.5 2.5 1.5 0.5 7 2.6 6.5 1

0 1.5 2 2 1 1.5 2 2

1/4 cup snow peas

2 cups spinach

1 cup mixed greens

LUNcH

LUNcH

LUNcH

2 Tbsp Creamy Italian Dressing

2 Tbsp Greek Vinaigrette

LUNcH

1/2 Hass avocado

1.5

1/4 cup red capsicum

55g goat cheese 1 small tomato 1/2 cup sliced cucumbers 2 Tbsp Fresh Raspberry Vinaigrette

1.5 2.5 1.5

2 marinated artichoke hearts 1/2 cup bean sprouts 2 Tbsp Greek Vinaigrette

LUNCH SUBTOTAL

5.5 2.3

5.5

LUNCH SUBTOTAL

5 2.8

LUNCH SUBTOTAL

LUNCH SUBTOTAL

6.5 2.8

5.5

SnaCk

SnaCk

SnaCk

Atkins Advantage Powdered Vanilla Shake grilled steak Broccoli Parmigiano

Atkins Advantage Bar Chocolate Caramel Crunch grilled lamb patties

Atkins Advantage Powdered Chocolate Shake pork tenderloin

SnaCk

Atkins Advantage Bar Hazelnut Crunch prawns

0 4 4

1 3 1.5 3 1.5

0 1 1

1.5 0.5

Guacamole 4 cups rocket

3 asparagus spears Cauliflower with Red Pepper and Black Olives

2 pieces bacon

DINNEr

DINNEr

DINNEr

2 Tbsp green shallots

0.5

0.5

DINNEr

1 cup mixed greens

1.5

1.5

1/4 cup green shallots 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette

1 1.5 0 6 21.7

1 1.5

2 Tbsp French Raspberry Vinaigrette

0.5

DINNER SUBTOTAL TOTAL DAY 4

4 18.6

4 9.5

DINNER SUBTOTAL

6.5

DINNER SUBTOTAL TOTAL DAY 6

5 23.8

5 16

DINNER SUBTOTAL TOTAL DAY 7

4 12

TOTAL DAY 5

21.9

12

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

18 PHASE 2: ONGOING WEIGHT LOSS (OWL)

ONGOING WEIGHT LOSS (OWL)

Start adding Variety to Your Diet, While You keep Losing Weight
Here, youll start to vary your diet by continuing to try different vegetables and gradually adding nuts and seeds, berries and a few other low-sugar fruits. Depending on your metabolism, you may be able to reintroduce legumes, such as lentils and kidney beans, or you may have to wait until the next phase. A hallmark of this phase, and of Atkins in general, is the ability to personalise the program to the specific foods and cuisines you enjoy. Meanwhile, youll continue to lose weight, even as you gradually increase the number of daily grams of Net Carbs you consume. As long as you continue to eat the recommended amount of protein and enough fat to keep you satisfied, youll remain in control of your appetite and not be unduly tempted by cravings as you add back delicious, healthy foods. During this phase, if you havent done so already, you should ramp up your activity level or begin a fitness program such as walking.

Lemon-Cumin Chicken with Carrot-Pine nut-Golden Raisin Salad chef Mike Isabella

If you're starting in Phase 2 OWL, remember:

Net Carbs equal total grams of carbs minus fibre grams. Refer to page 7 for a list of Acceptable Foods from Phase 1. These will form the basis of foods you can expand upon in Phase 2. Refer to pages 89 for a list of foods to avoid in Phase 1. You can begin adding back some of these foods in Phase 2.

BEST ONLINE TOOL FOR PHASE 2:

custom meal planner

Custom Meal Planner

HOW I OVERCAME MY PHASE 2 OBSTACLE: When I cut added sugar out of my diet, I had more energy and it made me feel great. But I still missed the taste of something sweet for dessert. Atkins bars, especially the Endulge bars that taste like real chocolate bars, satisfied my sweet tooth without the guilt or negative effects of sugar.

Enter your food preferences, food allergies and which Atkins phase youre following to get an instant weeks worth of tasty, healthy, easy-to-prepare recipes. The planner also provides a shopping list of ingredients for each meal. Plan your custom meals at Atkins.com.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

online community

20 PHASE 2: ONGOING WEIGHT LOSS (OWL)

WHAT YOULL HAVE DURING THIS PHASE:

1 Continue to enjoy the same delicious protein 4 You can also add alcohol. But understand that

carb intake in this phase:

Start at 25 grams of Net Carbs per day, gradually increasing your intake in 5-gram increments each week or every several weeks, as long as weight loss continues and you dont experience renewed cravings for carb foods. You may need to go for two or more weeks between increaseswhichever works best for you. As you progress through OWL and beyond, youll learn how to add good carbs back into your diet. Most people stay in this phase until theyre about 4 kilos from their goal weight. MY FAVOURITE RECIPE
Portobello Mushroom Pizza 1 portobello mushroom (about 80g), stem removed, wiped clean with a damp paper towel 1 tablespoon virgin olive oil 1 large clove garlic, sliced 1 tablespoon no-added-sugar tomato sauce 2 tablespoons shredded mozzarella cheese Heat oven to 220 C and line a baking tray with aluminum foil. In a small fry pan, heat olive oil until fragrant and shimmering; add garlic, lower heat and cook, stirring, until golden, being careful not to burn. Place mushroom on lined baking tray and brush both sides with olive oil. Bake 30 minutes, or until tender, turning after 15 minutes. Remove from oven. Top concave side of mushroom with tomato sauce, cheese and garlic. Place under griller for 1 minute or until cheese melts and bubbles. Makes 1 serving 4 g Net Carbs per serving

foods that you did in Induction.

2 Keep consuming those natural fats: olive oil,

canola oil, butter, avocado, olives and more.

3 In addition to the leafy greens and other

your body burns alcohol for fuel before fatso when you have a glass of wine or spirits, your body stops burning fat. This doesnt interfere with weight loss; it simply postpones it.
5 Add one new item at a time and remember not

non-starchy veggies that we call foundation vegetables, start gradually adding nuts and seeds, then berries and more dairy products, such as cottage cheese, other cheeses and plain whole-milk yogurt, and finally begin to add small portions of legumes, if you can handle them.

to exceed your daily Net Carb gram count as you add new foods.
6 Continue to take your two daily supplements.

Find your carbohydrate Level for Losing (cLL):

Your CLL represents your personal carbohydrate threshold. Its the number of grams of Net Carbs you can consume each day and still continue to lose weight. Lets say you add 5 daily grams of Net Carbs every couple of weeks until you get to 65 daily grams. Up to that point, youve been losing weight and centimetres; but now your weight loss stalls and you havent trimmed any more inches. Guess what? Youve exceeded your CLL, which, in your case, is approximately 60 grams of Net Carbs per day. Its that simple. As long as you remain at that level, youll keep losing weight. Interestingly, everyone has a different CLL, based on such factors as metabolism, age and activity level. Different people respond to Atkins differently. You may lose weight consistently or in fits and starts. Or you may lose consistently and then find weight loss stalls. If indeed youre on a plateau, just continue to follow Atkinsand stay patient, hard as it may beand weight loss will resume.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

Portabello Mushroom Pizza

22 PHASE 3: PRE-MAINTENANCE

PREMAINTENANCE
Youre almost at Your Goal Weight
At this point, youre almost there. Once you reach your goal weight, youll begin the dress rehearsal for a way of eating that enables you to maintain your healthy new weightfor good.

If youre starting in Phase 3, Pre-Maintenance, remember:

Net Carbs equal total grams of carbs minus fibre grams. Refer to page 7 for a list of Acceptable Foods for Phase 1 and page 16 for a list of Acceptable Foods for Phase 2. These will form the basis of foods upon which you can expand in Phase 3. Refer to pages 89 for a list of foods to avoid in Phase 1. You can begin adding back a greater variety of these foods in Phase 3. Refer to page 20www to understand how to find your Carbohydrate Level for Losing (CLL)the number of grams of Net Carbs you can consume each day and still continue to lose weight. This number will continue to be important in Phase 3, although you may be able to raise it slightly as you get closer to your goal weight.
Roasted Cauliflower with Tomato Sauce and Black Olives chef Mike Isabella

custom meal planner

setting goals

carb intake in this phase:

In OWL, you gradually upped your daily carb intake in 5-gram increments. Now, youre going to increase in 10-gram increments as online community you deliberately slow your rate of loss. Lets say that when you left OWL, you were consuming 60 daily grams of Net Carbs. That means that youd start Pre-Maintenance at 70 grams of Net Carbs. Youd stay there for a week or more, as long as you continue to gradually lose weight and dont reawaken cravings, before advancing to 80 grams, and so forth. BEST ONLINE TOOL FOR PHASE 3:

recipes Recipe Database

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

HOW I OVERCAME MY PHASE 3 OBSTACLE: I had gotten into a rut of eating the same things all the time. Searching for variety, I went to atkins.com and found a big library of amazing recipesfor any and every occasion. The Atkins Chef Recipes are some of my absolute favourites.

"What do I eat?" is the most common question on any diet program. Here, you'll find delicious low-carb Atkins recipesquickly If your weight stalls, drop back 10 grams of Net Carbs. Once weight loss and easily. In fact, we resumes, stay there for a couple of weeks or so and then try adding have hundreds of great another 5 daily grams. Be sure to reintroduce new carb foods one by recipes for breakfast, one in small portions to discover your individual tolerances. Some lunch, dinner, desserts foods may act as trigger foods, sparking cravings for more of the same and even snacks, or other carb foods. If this happens, back away from them for a while,week meal plan 2 right there. Get recipes then try to reintroduce them later on. at Atkins.com.

24 PHASE 3: PRE-MAINTENANCE

WHAT YOULL HAVE DURING THIS PHASE:

1 Youll still eat the same satiating protein sources you have since Induction. 2 Likewise, healthy fats continue to be key to appetite control. 3 Continue to gradually add more variety in terms of carbohydrates, including a broader array of fruits.

MY FAVOURITE RECIPE

Almond Panna Cotta 1 cup double cream, divided 1 cup plain, unsweetened almond milk 11/2 teaspoons unflavoured gelatin 2 packets sucralose (Splenda) 2 teaspoons almond extract 1/3 cup slivered almonds, optional Pour cup of the cream into a small bowl. Sprinkle with the gelatin and let stand until softened, about 1 minute. In a small saucepan, combine the remaining cream with the almond milk. Cook over medium heat, stirring, until small bubbles begin to form along the sides of the pan. Pour over the gelatin mixture. Stir in sucralose and mix well. Once the mixture has cooled, stir in the almond extract. Set out six plastic cups or decorative molds. Pour 1/3 cup of the panna cotta mixture into each cup. Cover with plastic wrap and refrigerate overnight or until set, at least 4 hours. To serve, invert each cup of panna cotta on a plate. Garnish with almonds (if using). Makes 6 servings 2 g Net Carbs per serving

You can also build on foundation vegetables with such starchy vegetables as pumpkin and sweet potatoes, and whole grains like brown rice, oatmeal and quinoa. Many, but not all, people can eat these higher-carb foods.
4 Continue to take your two daily supplements.

Find your atkins carbohydrate Equilibrium (acE):

The ultimate goal of Atkins is not just to lose weight but also to sustain a healthy weight. But first you have to reach your goal weight. As you hone in on it, you may be able to raise your CLL a bit while still continuing to gradually lose those last few kilos. Go too high, however, and weight loss stalls or you might even regain a kilo or two. Or you may reawaken carb cravings. Once you do reach your goal weight, youll spend the next month learning how to maintain it. To do so, youll need to find your long-term threshold for carb consumption while holding your weight constant and without provoking cravings. This personal number, called your Atkins Carbohydrate Equilibrium (ACE), represents the number of daily grams of Net Carbs that you can consume without gaining or losing weight. It can take some time playing around to zero in on your ACE. Youll know that youve gone too high if you regain weight, your clothes feel tight or youre plagued with cravings. Most people find that their ACE is about 5 to 10 grams higher than their CLL was in Pre-Maintenance. Once youve found your ACE, and your weight has remained constant for a month, its time to move to Lifetime Maintenance.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

almond Panna Cotta

26 PHASE 4: LIFETIME MAINTENANCE

LIFETIME MAINTENANCE
Now Its time to Prove that You can keep Doing It
In this phasewhich is really the rest of your healthy, active life youll stay slim as you continue eating some of the best foods on Earth, just as you did in Pre-Maintenance. Losing weight is challenging, but so is maintaining it. You now have the tools to do it. Stay with Atkins, and Atkins will help you stay in controlfor good.

TOP 10 REASONS I LOVE THE ATKINS LIFESTYLE

Roast Chicken Leg with Spicy avocado-Tomatillo Salsa chef Ian clark

custom meal planner

01 02

Its easy and free. You can start today with this guide and the foods you already have in your kitchen.

03 04

Its flexible. Atkins is adaptable to various cuisines and even welcomes vegetarians and vegans into the fold. Eat the best foods on Earth. Poultry, fish, meats, vegetables, fruits, whole grains and legumesa neverending array of delicious whole foodsplus thousands of recipes to keep things interesting.

05 06 07

Feelings of uncontrollable hunger and deprivation disappear. Three full, delicious meals and two snacks a day keep you completely satisfied.

08 09 10

Take complete control. No more out-of-control cravings and hunger. Break free of your emotional reliance on food.

Its powerful and fast. Youll turn your body into a fat-burning machine and can lose up to 6 kilos in the first two weeks.

Eat Atkins anywhere. Perfect for busy lifestyles, you can stick with Atkins at home, on holiday and when youre eating out.

Its rewarding. Lose weight and keep it off for goodwith a renewed sense of energy and health.

FOR PHASE 4: online community

Online Community

BEST ONLINE TOOL

carb intake in this phase:

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com. Your new goal is to stay at your ACEyour threshold for carb consumption, which you discovered in Pre-Maintenancewhile maintaining your weight. By knowing and abiding by your ACE, you can be confident that your weight should never fluctuate more than 2 or 2.5 kilos your bodys normal ebb and flowin either direction.

Its healthy and backed by science. Study after study has proven Atkins is perfectly, absolutely healthy.

Its sustainable for a lifetime. Atkins holds your hand as you adopt healthy, permanent eating habits. Youll never have to go on another diet again.

Weight loss is a journey; find someone to share it with in our newly updated Atkins Community. Get support from Atkins experts and a nutritionist, set goals, track your weight and youll succeed. 2 week m Visit Atkins.com.

28 PHASE 4: LIFETIME MAINTENANCE

WHAT YOULL HAVE DURING THIS PHASE:

Okay, no surprises here. 1 Keep eating an adequate amount of protein 4 In order to maintain your goal weight and avoid

MY FAVOURITE RECIPE losing more than you want to, you may need to add a little more fat to your meals, in the form of olives, olive oil, avocado and the like, rather than increasing carbs or protein. Remember, fat is your friendwhen you control your carb intake to burn fat for energy, theres no health risk in eating foods that contain fat.
5 Continue your daily multivitamin/mineral and

from a variety of sources, including legumes and other plant proteins if your metabolism can handle them.
2 Keep consuming those natural fats. 3 Enjoy a rich variety of whole-food carbs in the

form of vegetables, nuts, seeds and berries, along with legumes, other fruits and moderate portions of starchy vegetables and whole grains.

From all of us at Atkins, as well as the millions whove changed their lives with this amazing program, we wish you the best of luck.

Penne with Broccolini and Tomato-Cream Sauce 2 cups Penne 1 bunch broccolini or bunch broccoli, cut into 5cm pieces 1 tablespoon virgin olive oil brown onion, finely chopped ( cup) 1 tablespoon tomato paste 1 cups double cream 110g mozzarella cheese, diced (1 cup) 55g prosciutto or ham, cut into thin strips ( cup) Prepare pasta according to package directions. During last 5 minutes of cooking time, add broccolini to boiling water. Drain and transfer to a large bowl. While pasta is cooking, prepare sauce: heat oil in a medium fry pan over high heat. Saut onion until softened, about 5 minutes. Add tomato paste and saut 2 minutes more, stirring constantly. Add cream and cook until sauce has thickened, about 5 minutes. Add pasta to sauce and cook until heated through, about 3 minutes. Turn off heat and stir in cheese and prosciutto before serving. Makes 4 servings 33 g Net Carbs per serving

omega-3 supplements.

and remember what youll continue to steer clear of:

1 Processed foods made with white flour and other refined

grains with little or no fibre

2 Added sugar in all its forms 3 Trans fats (hydrogenated and partially hydrogenated oils)

Most importantly, enjoy food and the pleasure of sharing meals with others. As long as you stay at your ACE, feel free to experiment with different foods and different ways of preparing them. You now understand that eating right is the only way to eat. Thats your introduction to the Atkins Diet. We urge you to explore the rest of atkins.com for more information and to participate in the Atkins community of like-minded people.

Penne with Broccolini and Tomato-Cream Sauce

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

30 ATKINS PRODUCTS

For Your two Snacks a Day, try Delicious atkins Bars and Shakes
They fit perfectly into the Atkins Diet. Youll find them in the health section at most supermarkets across the country. Use them as a snack or to supplement a meal.

YOU KNOW THE BASICS; NOW GET THE ULTIMATE HOW-TO GUIDE

ATkins ProduCT
FAmilies

Atkins Day Break The Morning Tastes You Love, Without Added Sugar and High Carbs

Atkins Advantage Nutrition Bars

Start your day off right with the delicious taste of Atkins Day Break bars. Made with an optimal blend of protein, fibre and calciumwithout excess sugar and loads of carbstheyre perfect at breakfast or as a mid-morning snack. What a great way to say, Good morning.

Advantage bars are the perfect snack to help you eat right, follow your meal plan and get closer to your goal. And with plenty of protein, fibre and only a few grams of Net Carbs, you can enjoy these delicious snacks any time of day. Get the Atkins Advantage.

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Atkins Endulge Satisfy Your Sweetest Cravings

Atkins Advantage Powdered Shakes and Ready to Drinks

Go aheadsatisfy your sweet cravings and bite into the richness of an Atkins Endulge bar. They taste just like your favourite chocolate bars, but theres only 1 gram of naturally occurring sugarwhich means no guilt. Just amazing taste and smart nutrition, putting you another step closer to your goal.

Delicious, creamy shakes that offer an optimal low-sugar mix of protein plus essential vitamins and minerals.

Get the 2-week jumpstart plan, dozens of new recipes and inspirinG success stories in

THe New ATKINS FOR A New YOu.

available at all Good bookstores and online at atkins.com