LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS* WITH THE PROVEN WEIGHT LOSS PLAN THAT IS DELICIOUS, SATISFYING AND

BALANCED!
*The most rapid weight loss typically occurs during Phase1 . Results will vary as actual weight loss varies by individual.

GUIDE

QUICK-START

01

INTRODUCTION

WELCOME FROM SHARON

A few months ago I decided it was time to make a change. I wanted to stop feeling uncomfortable in my clothes and start living a healthier life. I looked and saw the Atkins diet, and I thought, Thats for me. Ive tried a lot of things, and if I dont start seeing and feeling a change quickly, I cant stick with it. With Atkins, I was amazed at how fast the weight started coming off. I lost 11 pounds in my first two weeks and over 23 pounds in my first six weeks. On Atkins I can eat the foods I love in satisfying portions, so I dont feel deprived or resentful. I actually enjoy my diet! Im eating lean proteins, loads of vegetables, good fats, yummy fruits, and whole grains. Im even able to eat my favorite comfort foods like meatloaf and chicken pot pie! With what other diet can you lose weight and feel fabulous while eating warm, indulgent comfort foods? My quality of life has improved thanks to the changes Ive made with Atkins. I have more energy than Ive ever had, so I can do more for myself and for my family. Thats what is most important to me being able to enjoy more time with Ozzy and the kids, and knowing that Im taking care of my body. Ive always had a busy lifestyle, and with Atkins I can find delicious foods anywhere I go, so I have the freedom to do the things I want without worrying about my diet. If I dont have time to cook, no problem! Atkins has new frozen meals that taste like a chef prepared them. My favorite is the Roast Turkey Tenders with Herb Pan Gravy. I also find the Atkins bars and shakes are perfect when I need a quick snack on the go or when Im craving a sweet treat. If youre ready to lose weight quickly and have more energy without ever feeling deprived, join me in making a lifestyle change with Atkins today. Dont wait until tomorrow. Stop punishing yourself with negative thoughts. Make the change right now. Commit to it. Then in two weeks go online and tell me how youre doing on my blog at atkins.com. This guide will help you get started and show you how Atkins can become part of your life! All my best,

INTRODUCTION

02

THE BENEFITS OF THE NEW ATKINS

Quick and effective:
Atkins dieters tell us they lose up to 15 pounds in their first two weeks. Plus, there are more than 80 clinical studies that prove unsurpassed weight loss effectiveness.

Healthy:
The Atkins low-carb approach has been shown to significantly improve health markers, including cholesterol profile, blood pressure and blood sugar levels.

Delicious:
You can eat a wide range of mouth-watering, rich and filling foods. So you dont feel deprived, youre satisfied with all that you can eat.

Less hunger:
Atkins dieters tell us they are less hungry and experience fewer cravings on Atkinssince theyre eating foods packed with protein, good fats and fiber, which moderate your blood sugar and keep you full.

Counting carbs not calories:

Focus on Net Carbs - You count only the grams of carbs that impact blood sugar, not total grams. The first phase of Atkins has approximately 25 percent more calories than a standard 1,200calorie low-fat diet.

Balanced:
Get 12-15 grams of Net Carbs per day from vegetables. Thats more than USDA guidelines! They provide vitamins, minerals, antioxidants and fiber with minimal impact on blood sugar. Add fruits, nuts and whole grains as you proceed through the plan.

Tailored for you:

Achieve your goal weight with Atkins using a plan that works with you and your body type. And after youve reached your goal, well help you find your personal carb tolerance to maintain your weight loss long term!
All contents, including all text and images, are owned and copy righted by Atkins Nutritionals, Inc. ("Atkins"). All trademarks and logos are either registered or unregistered trademarks of Atkins. 2013 Atkins Nutritionals, Inc. (1302)

03

INTRODUCTION

HOW ATKINS WORKS

Any diet that contains an excess 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.

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

and avoid white flour, sugar and other refined carbs, your body begins to burn fat as its primary fuel source.

ATKINS IS A REAL SOLUTION

By learning to eat the right foods and changing your body from a carb-burning to a fat-burning machine, youll be able mobile calculate to stay in control of your appetite. This guide, along with atkins.com, will teach you how to find your perfect carb tolerance for sustainable weight loss.

YOULL FIND HUNGER AND FOOD CRAVINGS SUBSIDE

Thats how Atkins works.

ALL YOU NEED TO LOSE WEIGHT IS FREE ON ATKINS.COM ? ! ? ! ? !

calculate mobile

? !

? !

? !

To make sure you get the most out of the Atkins plan, its very important to use the website. We have over 1,600 recipes, more than 20 meal plans, progress trackers, tips and advice. Check out all these interactive tools and our 2.4 million member community at atkins.com . mobile calculate

TRACKERS

FAVORITE RECIPES & PRODUCTS

calculate mobile

CELEBRITY & NUTRITIONIST BLOG

MEAL PLANNER
calculate

CARB COUNTER
mobile calculate mobile

? APP MOBILE !

? !

INTRODUCTION

04

HOW TO GET STARTED

Atkins has four phases, and you can start in any of the first three, depending 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.

INDUCTION
You have more than 20 pounds to lose. You are inactive or have a slow metabolism. Youve lost weight in the past only to regain it. Y  ou have less weight to lose but want to do it quickly.

ONGOING WEIGHT LOSS (OWL)

You have 15 pounds or less to lose. Y  ou have more weight to lose but want more food choices than Induction allows. Youre willing to lose weight a little more slowly.

PRE-MAINTENANCE
Youre 10 pounds or less from your goal weight. Y  our weight is fine but you want more energy and to feel better. Youre willing to lose excess pounds slowly.

LIFETIME MAINTENANCE

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

05

PHASE 1 : INDUCTION

INDUCTION
Tori Berry

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 to discover your carb balance). During Induction, youll eat a variety of protein sources, healthy fats, and nutrient- and fiber-rich carbs in the form of leafy greens and many other vegetablesplus delicious Atkins bars, shakes and new frozen meals. All of these foods help control hunger and reduce or eliminate cravings. During Induction, youll reduce your carb intake to as close as possible to 20 grams of Net Carbs per day. (Net Carbs represent the total grams of carbs minus fiber 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.

BEFORE

Success Story GRAND PRIZE Winner!

Read more about Toris Success Story at atkins.com

100 LBS.
in months

LOST

12

 I nitially, the weight falls off so quickly that it motivates you to keep going because you can really see the results. Theres also a lot of freedom in this diet. I dont even consider it a diet. Im sleeping better and have a lot more energy!
 TORI BERRY, AGE 35
Lost 100 pounds in 12 months

AF TER

Toris favorite products

Get all the details, FREE tools, recipes and support at
Atkins Day Break Chocolate Hazelnut Bar and Atkins Endulge Peanut Butter Cups

atkins.com

What Youll Have During This Phase:

1 F  OUNDATION VEGETABLES Includes leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake. Net Carbs represent total carb grams minus fiber grams. 2 P  ROTEIN SOURCES Satisfy your appetite with 4 to 6 ounces of protein per meal from chicken, turkey, beef, fish, shellfish, lamb, pork, veal, eggs, tofu and other soy products. 3 N  ATURAL FATS Add avor and satiety with olive oil, canola oil, butter, avocado, olives and other natural fats. 4 V  ITAMINS & MINERALS Also take a good multivitamin/ mineral and an omega-3 supplement daily. YOU CAN ALSO HAVE PER DAY: Up to 4 ounces of cheese 1 ounce of sour cream or 1 ounces of unsweetened cream Up to 3 tablespoons of lemon or lime juice Atkins meals, snacks and treats labeled as suitable for Phase 1 Up to three packets of noncaloric sweeteners: stevia, sucralose or saccharincount each packet as 1 gram of Net Carbs, due to fillers added to prevent clumping Diet beverages made with noncaloric sweeteners Sugar-free gelatin

Rosemary-Roasted Chicken and Vegetables

INGREDIENTS 2 Tablespoons olive oil 2 Tablespoons balsamic vinegar 1 Teaspoon salt Teaspoon black pepper Teaspoon rosemary 12 Skinless chicken thighs 3 Cups cauliower orets 3 Cups broccoli orets 2 Small red bell peppers DIRECTIONS 1. H  eat oven to 400F. Cut red bell peppers into 6 pieces each (12 total). 2. I n a large bowl, combine olive oil, vinegar, salt, pepper and rosemary. Add chicken pieces and vegetables. Toss until well coated. 3. A  rrange chicken pieces on a jelly roll pan or rimmed baking sheet. Place vegetables in a single layer around the chicken. 4. R  oast for 20 minutes, flip vegetables over with a spatula, and continue roasting another 20 minutes or until chicken is cooked through and browned. 5. S  erve with pan juices. Makes 6 servings 4.4g Net Carbs per serving

Find a more detailed list of acceptable foods online at atkins.com

Myth
The Atkins Diet is unhealthy.

vs

FACT
Atkins is a natural and effective approach to weight loss and weight management.
The Atkins Diet encourages consumption of a healthy balance of nutrient dense foods: adequate protein, a full array of fibrous vegetables and fruits and good fats while limiting refined carbohydrates, refined sugar and trans fats. Choosing foods in this manner allows the body to burn more fat and work more eiciently while helping individuals to feel less hungry, more satisfied and more energetic.

07

PHASE 1 : INDUCTION

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION

This Induction meal plan is not necessarily a complete list of everything youll eat each day. Rather, it serves as a guide to help you plan the basics of each meal. You can also go online at atkins.com or use the free Atkins mobile app to customize your own meal plan to include foods you prefer and meet your needs.

WEEK ONE
MONDAY
BREAKFAST
Eggs Scrambled with Sauted Onions and Cheddar Cheese Net Carbs: 5.4g

All of the featured recipes are available on atkins.com

TUESDAY
Atkins Day Break Strawberry Banana Shake and Atkins Day Break Cranberry Almond Bar Net Carbs: 4g Red Bell Pepper with Greek Vinaigrette Net Carbs: 3.8g Chef Salad of Chicken, Bacon, Tomato, Avocado and Dressing Net Carbs: 5.7g Celery and Pepper Jack Cheese Net Carbs: 2g Atkins Meatloaf with Portobello Mushroom Gravy Net Carbs: 7g Total Net Carbs: 22.5g

WEDNESDAY
Atkins Tex-Mex Scramble

Net Carbs: 5g Zucchini and Ranch Dressing Net Carbs: 3.1g Atkins Italian Sausage Primavera Net Carbs: 5g Atkins Advantage Dark Chocolate Royale Shake Net Carbs: 2g Chicken Breast with Broccoli and Mixed Green Salad Net Carbs: 6.3g Total Net Carbs: 21.4g

SNACK

Atkins Day Break Wild Berry Shake Net Carbs: 2g

LUNCH

Atkins Roast Turkey Tenders with Herb Pan Gravy Net Carbs: 6g

SNACK

Atkins Advantage Coconut Almond Delight Bar Net Carbs: 2g

DINNER

Filet of Fish with Herb Butter, Broccoli and Salad Net Carbs: 7.9g Total Net Carbs: 23.3g

Enjoy ATKINS ENDULGE TREATS

PHASE 1 : INDUCTION

08

 Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes.  Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables. This meal plan is complete with 12 -15g FV.  Add or subtract vegetables, side dishes, Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake. Feel free to substitute other foods acceptable for Phase 1, as long as the carb  counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day. 
*You may need to add or subtract items to meet personal carb targets.

THURSDAY
Beef Sauted with Green Bell Pepper and Onions, Topped with Cheese Net Carbs: 6.9g Atkins Day Break Creamy Chocolate Shake Net Carbs: 3g Atkins Advantage Chocolate Chip Granola Bar Net Carbs: 3g Green Bell Pepper with Ranch Dressing Net Carbs: 3.6g Atkins Chicken and Broccoli Alfredo Net Carbs: 5g Total Net Carbs: 21.5g

FRIDAY
Tomato, Avocado, Spinach and Monterey Jack Stacks Net Carbs: 5.6g Caprese Salad Net Carbs: 2.3g Atkins Beef Merlot Net Carbs: 6g Atkins Advantage Caramel Chocolate Peanut Nougat Bar Net Carbs: 3g Pork Chop with Broccoli and Mixed Greens with Avocado Net Carbs: 6.5g Total Net Carbs: 23.4g

SATURDAY
Atkins Farmhouse-Style Sausage Scramble Net Carbs: 5g Atkins Day Break Chocolate Hazelnut Bar Net Carbs: 3g Canned Tuna with Snap Peas, Red Bell Pepper and Tomato Net Carbs: 7.2g Atkins Advantage Strawberry Shake Net Carbs: 1g Blue Cheese Burger with Avocado, Tomato and Grilled Zucchini Net Carbs: 6.5g Total Net Carbs: 22.7g

SUNDAY
Red Bell Pepper Filled with Creamy Eggs and Spinach with a Muffin Net Carbs: 11g Atkins Day Break Wild Berry Shake Net Carbs: 2g Atkins Advantage Chocolate Peanut Butter Bar Net Carbs: 2g Cucumber with Greek Vinaigrette Net Carbs: 3.8g Atkins Crustless Chicken Pot Pie Net Carbs: 5g Total Net Carbs: 23.8g

for dessert if Net Carbs consumed allows!

09

PHASE 1 : INDUCTION

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION

This Induction meal plan is not necessarily a complete list of everything youll eat each day. Rather, it serves as a guide to help you plan the basics of each meal. You can also go online at atkins.com or use the free Atkins mobile app to customize your own meal plan to include foods you prefer and meet your needs.

WEEK TWO
MONDAY
BREAKFAST
Atkins Day Break Creamy Chocolate Shake and Atkins Day Break Chocolate Hazelnut Bar Net Carbs: 6g

All of the featured recipes are available on atkins.com

TUESDAY
Atkins Tex-Mex Scramble

WEDNESDAY
Cheese and Spinach Omelet Topped with Avocado and Salsa Net Carbs: 8g Atkins Day Break Strawberry Banana Shake Net Carbs: 2g Atkins Advantage Mudslide Bar Net Carbs: 3g Zucchini and Cheddar Cheese Net Carbs: 3.1g Atkins Roast Turkey Tenders with Herb Pan Gravy Net Carbs: 6g Total Net Carbs: 22.1g

Net Carbs: 5g Cherry Tomatoes with Gouda Cheese Net Carbs: 2.9g Atkins Beef Merlot Net Carbs: 6g Atkins Advantage Milk Chocolate Delight Shake Net Carbs: 2g Grilled Chicken over Arugula with Tomatoes and Avocado Net Carbs: 6.1g Total Net Carbs: 22g

SNACK

Cherry Tomatoes with Muenster Cheese Net Carbs: 2.9g

LUNCH

Atkins Italian Sausage Primavera Net Carbs: 5g

SNACK

Avocado and Ranch Dressing Net Carbs: 2.2g

DINNER

Atkins Crustless Chicken Pot Pie Net Carbs: 5g Total Net Carbs: 21.1g

Enjoy ATKINS ENDULGE TREATS

PHASE 1 : INDUCTION

10

 Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes.  Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables. This meal plan is complete with 12 -15g FV.  Add or subtract vegetables, side dishes, Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake. Feel free to substitute other foods acceptable for Phase 1, as long as the carb  counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day. 
*You may need to add or subtract items to meet personal carb targets.

THURSDAY
Atkins Day Break Wild Berry Shake and Atkins Day Break Cranberry Almond Bar Net Carbs: 5g Celery Sticks with Monterey Jack Cheese Net Carbs: 1.4g Atkins Chicken and Broccoli Alfredo Net Carbs: 5g Atkins Advantage Caramel Fudge Brownie Bar Net Carbs: 3g Pork Chop with Cheddar-Cauliower Mash and Salad Net Carbs: 6.8g Total Net Carbs: 21.2g

FRIDAY
Atkins Farmhouse-Style Sausage Scramble Net Carbs: 5g Atkins Day Break Creamy Chocolate Shake Net Carbs: 3g Atkins Advantage Peanut Fudge Granola Bar Net Carbs: 2g Chopped Tomato with Ranch Dressing Net Carbs: 5.8g Steak with Asparagus and Salad Net Carbs: 7.2g Total Net Carbs: 23g

SATURDAY
Eggs with Avocado and Salsa

SUNDAY
Atkins Tex-Mex Scramble

Net Carbs: 4.8g Atkins Day Break Strawberry Banana Shake Net Carbs: 2g Tuna-Celery Salad in Avocado Halves Net Carbs: 4.5g Atkins Advantage Caramel Chocolate Nut Roll Net Carbs: 3g Atkins Meatloaf with Portobello Mushroom Gravy Net Carbs: 7g Total Net Carbs: 21.3g

Net Carbs: 5g Atkins Day Break Chocolate Chip Crisp Bar Net Carbs: 3g Deli Ham on Romaine, Tomato and Avocado Salad Net Carbs: 8.4g Atkins Advantage Mocha Latte Shake Net Carbs: 2g Grilled Chicken and Yellow Squash over Salad Greens Net Carbs: 3.9g Total Net Carbs: 22.3g

for dessert if Net Carbs consumed allows!

11

PHASE 2 : ONGOING WEIGHT LOSS (OWL)

ONGOING
Kent Altena

WEIGHT LOSS (OWL)

Add More Foods 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 personalize 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.

BEFORE

Success Story Winner!

Men 40 and Under Category Read more about Kents Success Story at atkins.com

211 LBS.
in months

LOST

15

 Ive tried other things, but this keeps me feeling full. Atkins tells you to listen to your body and for the first time I listened when my body told me I was full. It was better than counting calories or fat because I never felt deprived.
 KENT ALTENA, AGE 40

AF TER

Lost 211 pounds in 15 months

Kents favorite products

Get all the details, FREE tools, recipes and support at
Buffalo Wings Recipe and Atkins Cuisine Baking Mix
www.atkins.com/Recipes/Buffalo-Chicken-Wings

atkins.com

CARB INTAKE IN PHASE 2:

1st Week Each Week GOAL WEIGHT

25g Net Carbs + 5g Net Carbs per day each week*

within 10 lbs. of goal weight Vegetable Beef Soup

INGREDIENTS 2 Tablespoons unsalted butter 8 Ounces sliced mushrooms 3 Ounces diced portobello mushroom 1 Small onion, chopped ( cup) 1 Celery stalk, diced ( cup) 1 Small carrot, diced ( cup) 1 Teaspoons chopped garlic 1 Cup canned diced tomatoes Cup dry red wine 1P  ounds beef stew meat, trimmed and cut into -inch cubes 1 /8 Teaspoon salt 1 /8 Teaspoon ground pepper 2 Tablespoons olive oil 58 Ounces beef broth Cup broccoli, broken into small florets 1E  scarole, washed, tough ribs trimmed and cut into -inch strips 2 Teaspoons fresh thyme, chopped DIRECTIONS 1. I n large non-stick skillet, melt butter over medium-high heat. Add mushrooms and season with salt and pepper to taste. Saut until golden brown, about 5 minutes. 2. A  dd onion, celery and carrot and saut until barely softened, about 2 minutes. Then, add garlic and saut until aroma is released, about 30 seconds. Finally, add tomatoes and wine and cook until thickened, about 5 minutes. 3. M  eanwhile, season meat with salt and pepper. In large pot over medium-high heat, heat olive oil. Add meat and saut until wellbrowned, about 8 minutes. 4. A  dd the tomato-vegetable mixture, beef broth and water to the pot with the cooked meat. Bring to a boil and reduce heat. Simmer until meat is very tender and vegetables are soft, about 15 minutes. 5. A  dd broccoli, cook 5 minutes. Stir in escarole and fresh thyme then season with freshly ground black pepper and salt to taste. Makes 8 servings 4.8g Net Carbs per serving

*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 increases whichever works for you to get within 10 pounds of your goal weight.

What Youll Have During This Phase:

1  Continue to enjoy the same delicious, filling protein sources. 2 K  eep consuming those natural fats: olive oil, canola oil, butter, avocado, olives and more. 3 I n addition to the leafy greens and other non starchy veggies that we call foundation vegetables, start gradually adding nuts and seeds, 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. 4 You  can also add alcohol. But understand that your body burns alcohol for fuel before it burns 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 A  dd one new item at a time and remember not to exceed your daily Net Carb gram count as you add new foods. 6  Continue to take your two daily supplements.

Myth
Because it excludes fruits, vegetables and grains, Atkins is deficient in nutrients.

vs

FACT
The Atkins Nutritional Approach does not exclude fruits, vegetables and grains.
The initial Induction phase of Atkins, which people often mistake for the entire program, is the strictest phase, permitting 20 grams of net carbohydrates. However, 70 percent of those come in the form of vegetables. As you progress through the phases, you add fruits, nuts, legumes and whole grains as your carb tolerance allows.

13

PHASE 3 : PRE-MAINTENANCE

errez Monica Guti

PREMAINTENANCE
Youre Almost at Your Goal Weight
TOTAL SUGAR goal weight, At this point, youre almost there. OnceCARBS you reach FIBER your ALCOHOLS youll begin the dress rehearsal for a way of eating that=enables you 19 grams - 6 grams - 9 grams to maintain your healthy new weightfor good.

If youre starting in Phase 3, remember:

Net Carbs equal total grams of carbs minus fiber grams and sugar alcohols. See example on right:

BEFORE

Refer to the list of Acceptable Foods for Phase 1 (page 6) and for a list of Acceptable Foods for Phase 2 (page 12). These will form the basis of foods upon which you can expand in Phase 3.

Success Story Winner!

Women over 40 Category Read more about Monica's Success Story at atkins.com

93 LBS.
in months

LOST

24

 Atkins fits into your lifestyle, so you dont fall off the wagon its easy to continue to make this a part of your life.
 MONICA GUTIERREZ, AGE 44
Lost 93 pounds. Been on maintenance for 2 years.

AF TER

Monicas favorite product

Get all the details, FREE tools, recipes and support at
Atkins Advantage Chocolate Chip Granola Bar

atkins.com

CARB INTAKE IN PHASE 3:

First 2 Weeks Next Week GOAL WEIGHT

70g Net Carbs + 10g Net Carbs each week* per day*

within 10 lbs. of goal weight Atkins Cuisine PizzaBarbecue Chicken Supreme and Salad
INGREDIENTS 2C  ups Atkins Cuisine All Purpose Baking Mix 1 Teaspoon baking powder Teaspoon salt 1P  acket granular sugar substitute (sucralose) 1 1/8 Cup water 3 Tablespoon extra virgin olive oil 4 Ounces Barbecue Sauce ( Cup) 1 Cup shredded mozzarella cheese 8O  unces cooked boneless, skinless chicken breast, cut into -inch pieces M  edium green bell pepper, thinly sliced 1 Small red onion, thinly sliced DIRECTIONS 1. Pre-heat oven to 425F. 2. B  lend all dry ingredients together in a large mixing bowl. 3. A  dd wet ingredients with a spoon or spatula and combine into a dough. With a spatula, take the dough out of the bowl and place on a clean surface lightly coated with nonstick vegetable oil spray. 4. C  oat rolling pin with non-stick spray and roll the dough out to fit the pizza pan. It may be easier to use your hands. 5. Pre-bake crust for 10 minutes. 6. A  dd sauce, cheese and additional vegetables and meats if desired. 7. C  ontinue baking at 425F for 10-15 minutes. 8. C  ut into 8 slices and serve with a side salad with up to 13g NC including a low-carb dressing. Makes 8 servings 6.4g Net Carbs per serving

* In OWL, you gradually upped your daily carb intake in 5-gram increments. Now, youre going to increase in 10-gram increments. 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. If your weight stalls, drop back 10 grams of Net Carbs. Once weight loss resumes, stay there for a couple of weeks or so and then try adding another 5 daily grams.

What Youll Have During This Phase:

1 Y  oull still eat the same delicious, filling protein sources you have since Induction. 2  Likewise, healthy fats continue to be key to appetite control. 3 C  ontinue to gradually add more variety in terms of carbohydrates, including a broader array of fruits. You can also build on foundation vegetables with such starchy vegetables as winter squash 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.

Myth
The Atkins Diet is unbalanced and means only eating rich foods like steak, eggs and bacon and no fruits or vegetables.

vs

FACT
Actually, the Atkins Diet allows you to eat ample portions of vegetables.
In the later phases, more nutrientdense carbohydrates like fruits and whole grains are introduced.

re available A t ki ns Cuisine products a ns.com for purchase at atki

15

PHASE 4 : LIFETIME MAINTENANCE

ourne Sharon Osb

LIFETIME MAINTENANCE
Now Its Time to Prove That You Can Keep Doing It
In this phasewhich is really the rest of your healthy, active lifeyoull 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.

BEFORE

Keep up with Sharon on her blog at atkins.com

30 LBS.
on ATKINS

LOST

 Ive struggled with my weight all my life I tried everything, and nothing worked. Until I tried Atkins its so different than what I thought, I eat delicious and filling foods so no cravings. Plus I got to add in fruits and even whole grains to my diet. Im happier and healthier than ever! Atkins has really changed my life!
 SHARON OSBOURNE, AGE 60
Lost 30 pounds on Atkins

AF TER

Sharons favorite products

Get all the details, FREE tools, recipes and support at
Atkins Endulge Nutty Fudge Brownie bar, Chocolate Coconut bar, and Atkins Roast Turkey Tenders with Herb Pan Gravy

atkins.com

What Youll Have During This Phase:

Okay, no surprises here. 1 K  eep eating an adequate amount of protein from a variety of sources, including legumes and other plant proteins, if your metabolism can handle them. 2  Keep consuming those good 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. 4  In order to maintain your goal weight and avoid losing more than you want to, you may need to add a little more fat to your mealsin the form of olives, olive oil, avocado and the likerather than increasing carbs or protein. Remember, fat is your friendwhen you control your carb intake, theres no health risk in eating foods that contain fat. 5  C ontinue your daily multivitamin/mineral and omega-3 supplements. 6  C ontinue to avoid processed foods with white our and refined grains, all forms of added sugar and trans fats.

Ginger Pork Tenderloin, Candied Sweet Potatoes and Salad

INGREDIENTS 1 Pounds pork tenderloin 2 Cups chicken broth (or dry white wine) 4 Tablespoons fresh ginger, minced 2 Tablespoons Tamari soy sauce 2 Tablespoons toasted sesame oil 4 Cloves garlic, minced 4 Green onions, sliced 2 2/3 sweet potatoes 2 Ounces sugar-free pancake syrup 2 Tablespoons butter 8 Cups mixed greens 1C  up canned chickpeas, drained and rinsed 4S  ervings Russian Dressing (see Atkins recipe on atkins.com) Use the Atkins recipe to make Russian Dressing for the salad. DIRECTIONS 1. C  ombine the pork, chicken broth, 1 tablespoon ginger, Tamari, sesame oil and garlic in a resealable plastic storage bag; seal and refrigerate at least 2 hours or overnight. 2. H  eat oven to 450F. Butter a small baking dish. 3. C  ook potato in boiling salted water until almost tender, 8-10 minutes. Drain, cool and cut into thin slices. 4. C  ombine pancake syrup and remaining ginger in a small saucepan. Cook over low heat until syrup is warm and the avors have blended, about 3 minutes. 5. A  rrange potatoes in a single layer in baking dish. Pour syrup mixture over potatoes. Dot with butter. Cover with aluminum foil and bake until potatoes are very soft, about 40 minutes. 6. R  emove tenderloin from the marinade and discard marinade. Heat a gas grill to medium and grill whole tenderloin in covered grill for 15 to 20 minutes, until an instant-read-thermometer inserted in the center reaches 155-160F. Slice pork into 4 equal portions and garnish with green onions. 7. C  ombine the greens and chickpeas with the dressing. Serve with pork and potatoes. Makes 4 servings 35.3g Net Carbs per serving

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