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The Atkins Quick-Start Guide
better weight loss. better cholesterol.*
EVERY DAY ON ATKINS LOOKS THIS GOOD.
*New England Journal of Medicine, July 2008: Two-year study reports 50% greater weight loss and improved cholesterol on a low-carb vs. low-fat diet.
You’ll quickly notice how eating the right foods. Dietary fat. in combination with inactivity. When you eat too many carbs. you need to establish your personal goals. you’ll find that hunger and food cravings subside. creating a metabolic imbalance that can lead to weight gain. you’ll find additional support and tools through this online community.com to calculate your BMI and learn which phase is best for you to start in. also known as the Atkins Diet™. is a sensible way to lose weight. gives you the results you want. But that combination is exactly how most people eat. in the right combination.FOR YOU The Atkins Nutritional Approach. As an important side effect. is likely to result in weight gain and may adversely affect your health. That’s how Atkins works – you learn to eat the right foods and change your body from a carb-burning to a fat-burning machine. Consult your doctor before starting the Atkins Nutritional Approach or any other nutrition plan. while staying in control of your appetite.atkins. Go to the Interactive Tools section of our online community at community.™ No wonder the diet has benefited hundreds of thousands of people over the past four decades. . When you eat fewer carbs – and avoid white flour. doesn’t cause weight gain unless you also consume excess carbs.* You’ll read about: Atkins can work GOALS A diet that contains an imbalance of calories from carbohydrates (carbs). This guide gives you a brief description of how Atkins works. SETTING YOUR THE BASIC PRINCIPLES OF ATKINS THE 4 PHASES OF ATKINS Phase 1 – Induction Phase 2 – Ongoing Weight Loss (OWL) Phase 3 – Pre-Maintenance Phase 4 – Lifetime Maintenance ATKINS PRODUCTS * 4 5 6 8 10 12 14 Before beginning our weight-loss program. And those results are backed by science – more than 50 independent studies confirm the effectiveness of Atkins. Once on Atkins. because it works naturally with your body. sugar and other refined carbs – your body begins to burn fat as its primary fuel source. your body burns some of them for energy and stores excess carbs as fat. on the other hand.
appetite management and weight control. making food satisfying and satiating. minerals and omega-3 fatty acids while on any eating program. Eat adequate protein. Fat carries flavor. it’s hard to achieve optimal levels of some vitamins. Protein helps you feel full and keeps your blood sugar on an even keel. Supplement your diet. Follow this nutritional plan and you’ll find that you’ll comfortably and quickly achieve results. Explore and incorporate enjoyable physical activities into your lifestyle. Have a minimum of 4 to 6 ounces of protein with each meal. Fiber helps moderate blood sugar and is filling. Eat enough to satisfy your taste buds. Get physical. Although Atkins is a whole-foods diet. THE 4 PHASES OF ATKINS The Atkins Nutritional Approach is made up of four phases. which helps with weight control. not total carbs. Avoid added sugar and refined carbs. Eliminating these empty carbs is essential to good health. INDUCTION ONGOING WEIGHT LOSS (OWL) PRE-MAINTENANCE LIFETIME MAINTENANCE You count only the carbs that impact blood sugar. It’s easy to transition from one phase to the next. Understand the power of fat. culminating in a lifetime way of eating that allows you to maintain your healthy new weight.THE BASIC PRINCIPLES OF ATKINS Focus on Net Carbs. Get adequate fiber in food. Atkins is a lifestyle for .
•C aloric sodas sweetened with sugar or corn syrup. reduced-fat or skim milk and any dairy products not listed as Acceptable Foods. You can also have: • 3 to 4 ounces of cheese. • 2 to 3 tablespoons of lemon or lime juice. canola oil. •S tarchy vegetables such as potatoes. go to atkins. What you’ll eat during this phase: •S atisfy your appetite with 4 to 6 ounces of protein foods per meal: chicken. During Induction. •F ruit. candy and foods with added sugar. cookies. tomatoes and olives — yep they’re all fruits. butter. •P rocessed foods made with white flour or other refined grains. (Net Carbs equal total carbs minus fiber. veal.com 7 . What you’ll avoid during this phase: For now. All these foods help control hunger and reduce or eliminate cravings. resulting in weight loss. •A dd flavor and satiety with natural fats such as olive oil. due to fillers added to prevent clumping. pastries. For a complete list of Acceptable Foods for Phase 1. oats and barley.INDUCTION This two-week period jump-starts weight loss so you’ll see results fast. •L ow-fat foods and any “diet” products unless they are low carb (fewer than 3 grams of Net Carbs per serving). eggs.html. sucralose or saccharin. •U p to three packets of non-caloric sweeteners: Stevia. Count each packet as 1 gram of Net Carbs. atkins. cheese. and nutrient. turkey. • Nuts. beets and winter squash. avocado and olives. A TWO-WEEK PERIOD JUMP-STARTS WEIGHT LOSS SO YOU’LL SEE RESULTS FAST.and fiber-rich carbs in the form of leafy greens and many other vegetables – plus delicious Atkins snacks. you will reduce your carb intake to 20 grams of Net Carbs per day. •A ny foods made with trans fats (hydrogenated or partially hydrogenated oils). pasta. •A lso take a good multivitamin/mineral and a fish-oil (omega-3) supplement daily. • 1 ounce of sour cream or 1 to 2 ounces of unsweetened cream. except for avocados. carrots. •O ne to two servings of Atkins bars or shakes labeled as suitable for Induction. you’ll eat a variety of protein sources. chips and any other foods made with flour. plus recipes and lots more. •A lcohol in any form. •L egumes such as lentils. pork. seeds and their butters. Also say goodbye to: •S ugar in any form. •F ruit or vegetable juice. shellfish.) As you limit your intake of sugar and other empty carbs. corn or any other grains. fish. •W hole. •W hole grains such as rice. kidney beans and chickpeas (garbanzo beans). • Sugar-free gelatin. muffins. tofu and other soy products. lamb. you’ll stay away from foods with higher levels of carbs. other than lemon and lime juice. They include: •B read. •D iet beverages made with these non-caloric sweeteners.com/Phase1. •L eafy greens and other non-starchy vegetables should make up 12 to 15 grams of your daily Net Carb intake. healthy fats. beef. During Induction. your body begins to use fat as its primary fuel source.
everyone has a different CLL. but now your weight loss stalls and you haven’t lost any more inches. where you’ll also find recipes and lots more tools for success.com/ Phase2.ONGOING WEIGHT LOSS (OWL) Here. you’ll start adding greater variety to your diet by continuing to try different vegetables and gradually adding nuts and seeds.. It’s the number of grams of Net Carbs you can consume each day and still continue to lose weight. For example. you’ll remain in control of your appetite and not be tempted by cravings as you add back delicious healthy foods. •K eep consuming those natural fats: olive oil. as long as weight loss continues and you don’t experience renewed cravings for carb foods. avocado and more. Meanwhile. Carb intake in this phase: Start at 25 grams of Net Carbs per day. During this phase. YOU’LL START ADDING VARIETY INTO YOUR DIET. and finally small portions of legumes.. start adding nuts and seeds. What you’ll eat during this phase: •C ontinue to enjoy the same delicious protein foods that you did in Induction. As long as you continue to consume the recommended amount of protein and enough fat to keep you satisfied. You may be able to up your carb intake on a weekly basis.WHILE YOU KEEP LOSING WEIGHT. age and activity level. gradually increasing your daily intake in 5-gram increments. Add one new item at a time and remember not to exceed your daily Net Carb gram count as you add new foods. you’ll keep losing weight. berries and a few other low-sugar fruits. you may be able to reintroduce legumes such as lentils and kidney beans or you may have to wait until the next phase. you’ll continue to lose weight as you gradually increase the number of grams of Net Carbs. It’s that simple. let’s say you add 5 daily grams of Net Carbs every couple of weeks until you get to 65 daily grams. • Continue to take your two daily supplements. For the Phase 2 Acceptable Foods List. Up to that point. you should ramp up your activity level or begin a fitness program such as walking. Find your Carbohydrate Level for Losing (CLL): Your CLL represents your personal carbohydrate threshold. you’ve been losing weight. if you haven’t done so already. Drop back to that level and as long as you remain there. Most people stay in this phase until they’re about 10 pounds from their goal weight. canola oil. As you progress through OWL and beyond. or you may need to go for two or more weeks between increases — whatever works best for you.html. you’ll learn how to add good carbs back into your diet. •I n addition to leafy greens and other nonstarchy vegetables. Interestingly. Guess what? You’ve found out that your CLL is approximately 60 grams of Net Carbs per day. Depending on your metabolism. based on such factors as metabolism. if you can handle them. go to atkins. berries and more dairy products such as cottage cheese and whole-milk yogurt. butter. .
Once weight loss resumes. oatmeal and quinoa. That means that you would start Pre-Maintenance at 70 grams of Net Carbs. and your weight has remained constant for a month. •C ontinue to gradually add more variety in terms of carbohydrates. you were consuming 60 daily grams of Net Carbs. plus recipes and more tools for success. Once you reach it. Go too high. If this happens. represents the number of daily grams of Net Carbs that you can consume without gaining or losing weight. and weight loss stalls or you might even regain a pound or two. such starchy vegetables as winter squash and sweet potatoes. you’ll spend the next month learning how to maintain it. people can eat these higher-carb foods. Many. •C ontinue to take your two daily supplements. and whole grains like brown rice. Most people find that their ACE is about 5 to 10 grams higher than their CLL was in Pre-Maintenance. but not all. called your Atkins Carbohydrate Equilibrium (ACE). Some foods may act as trigger foods. This personal number. you’ll need to find your long-term threshold for carb consumption while holding your weight constant. stay there for a couple of weeks or so and then try adding another 5 grams. Now. To do so. . you’ll begin the “dress rehearsal” for a way of eating that enables you to maintain your healthy new weight — for good.com/phase3. you’re going to increase in 10-gram increments. sparking cravings for more What you’ll eat during this phase: •Y ou’ll still eat the same satiating protein foods you have since Induction. Be sure to reintroduce new carb foods one by one in small portions to discover your individual tolerances. go to atkins. as long as you continue to gradually lose weight and don’t reawaken cravings. Let’s say that when you left OWL. you gradually upped your daily carb intake in 5-gram increments. without provoking YOU’RE ALMOST AT YOUR GOAL WEIGHT. You’d stay there for a week or more. Once you’ve found your ACE.html. But first you have to reach your goal weight. You’ll know that you’ve gone too high if you regain weight or your clothes feel tight. Once you do reach your goal weight. you may be able to raise your CLL a bit while still continuing to gradually lose those last few pounds. you’re almost at your goal weight. If your weight stalls. and so forth. before advancing to 80 grams. excessive hunger and cravings. including a broader array of fruits. •L ikewise. Find your Atkins Carbohydrate Equilibrium (ACE): The ultimate goal of Atkins is not to lose weight but to sustain a healthy weight. For the Phase 3 Acceptable Foods List. drop back 10 grams of Net Carbs. Carb intake in this phase: In OWL. however. it’s time to move to Lifetime Maintenance. of the same or other carb foods. healthy fats continue to be key to appetite control. Or you may reawaken unreasonable hunger and carb cravings. As you home in on it. back away from them for a while and then try to reintroduce them later on.PRE-MAINTENANCE At this point. It can take some time “playing around” to zero in on your ACE.
And remember what you’ll continue to steer clear of: •P rocessed foods made with white flour and other refined grains with little or no fiber. along with legumes. seeds and berries. For more on Lifetime Maintenance. •K eep eating plenty of protein foods. We also urge you to explore the rest of atkins. Losing weight is challenging. you can be confident that your daily weight shouldn’t fluctuate more than 4 or 5 pounds. in either direction. which you discovered in Pre-Maintenance – while maintaining your weight. nuts. including legumes and other plant proteins if your metabolism can handle them. active life – you’ll stay slim as you continue eating some of the best foods on Earth.LIFETIME MAINTENANCE In this phase – which is really the rest of your healthy.html. which is your body’s normal ebb and flow. we wish you the best of luck. go to atkins. By knowing and abiding by your ACE. That’s your introduction to the Atkins Diet. enjoy food and the pleasure of sharing meals with others. Carb intake in this phase: Your new goal is to stay at your ACE – your threshold for carb consumption.com/phase4. What you’ll eat during this phase: Okay. • Sugar in all its forms. You now have the tools to do it. just as you did in Pre-Maintenance. feel free to experiment with different foods and different ways of preparing them. NOW IT’S TIME TO PROVE THAT YOU CAN KEEP DOING IT. •T rans fats (hydrogenated and partially hydrogenated oils). •E njoy a rich variety of good carbs in the form of vegetables. as well as the millions who’ve changed their lives with this amazing program.com for more information and to participate in the Atkins community of like-minded people. but so is maintaining it. and Atkins will help you stay in control — for good. Stay with Atkins. . Most important. other fruits and moderate portions of starchy vegetables and whole grains. You now understand that eating right is the only way to eat. • Keep consuming those good fats. • Continue your daily multivitamin/ mineral and fish-oil supplements. no surprises here. As long as you stay at your ACE. From all of us at Atkins.
com 15 . but there’s only 1 gram of sugar – which means no guilt. Atkins Advantage® bars and shakes are the perfect snack or meal replacement to help you eat right. And with plenty of protein. LOW-CARB COOKING AT HOME . vitamins. Which Product In Which Phase? atkins MAKE EVERY MORNING COUNT. you can enjoy these delicious foods any time of the day. follow your nutritional plan and get closer to your goal. minerals and only a few Net Carbs. See you in the kitchen. Just amazing taste. smart nutrition and another step closer to your goal. Day Break Bars Advantage Bars Endulge Bars Go ahead – satisfy your sweet cravings. What a great way to say “Good morning. ™ SATISFY YOUR SWEETEST CRAVINGS. Atkins products are a perfect complement to your daily diet and are. of course. Get the Atkins Advantage.com. And you’ll find endless support from our online community.com. fiber and calcium. Start today. WE’RE HERE TO HELP The whole nutritional plan and all the tools are free at atkins. community. Made with an optimal blend of protein. Bite into the richness of an Atkins Endulge bar. Come join the Atkins lifestyle. Use them as a snack or to supplement or replace a meal. You’ll find them in the majority of retail outlets across the country. They taste just like your favorite candy bars. atkins.” YOU DESERVE EVERY ADVANTAGE. Advantage SHAKE Advantage Cuisine All Purpose Baking Mix Advantage Cuisine Penne Pasta Eat more of your favorite foods. they’re perfect for breakfast or as a mid-morning snack.products Atkins makes it even easier for you by offering delicious products for each phase of the Atkins Nutritional Approach. Atkins friendly. ™ Start your day off right with the delicious taste of Atkins Day Break bars. Atkins Cuisine™ is a new line of low-carb cooking and baking products for delicious homemade recipes. fiber.atkins. even the pasta and baked goods you crave.