LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS

*
WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES

GUIDE

QUICK-START

atkins.com

*The most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.

01 INTRODUCTION

INTRODUCTION 02

THE WEIGHT LOSS PLAN YOU’VE BEEN LOOKING FOR
Get off to a quick start on your weight loss with Atkins. You can lose up to 15 pounds in your first two weeks. You’ll prepare a wide variety of whole foods in truly satisfying portions. Cook at home or dine out on any budget. And when there’s no time to cook, Atkins has delicious bars and shakes that keep you on the plan and on your way! Finally, a program that gives you everything: the quick weight loss you want, combined with incredible taste, plenty to eat and lasting results. Atkins is a quick, sustainable and very satisfying way to lose weight—because it works naturally with your body. When you eat fewer carbohydrates, your body begins to burn fat instead of carbs as its primary fuel source—turning you into a fat-burning machine. Atkins is backed by science: more than 60 independent studies confirm its effectiveness. If you’re 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. For me, Atkins is a better way to eat. I’ve maintained my weight on Atkins for 12 years! Try Atkins for yourself. This guide will show you how to get started.

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 60 clinical studies that prove unsurpassed weight loss effectiveness.

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

Delicious:
You can eat a wide range of mouth-watering, rich and filling foods. So you don’t feel deprived, you’re satisfied with all that you can eat.

Less hunger:
Atkins dieters tell us they are less hungry and experience fewer cravings on Atkins—since they’re 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.

All my best,

Balanced:
Get 12-15 grams of net carbs per day from vegetables. That’s 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:
Get all the details, FREE tools, recipes and support at Achieve your goal weight with Atkins using a plan that works with you and your body type. And after you’ve reached your goal, we’ll help you find your personal carb balance to maintain your weight loss long term!

atkins.com

03 INTRODUCTION

INTRODUCTION 04

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, doesn’t 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.

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. Here’s how to choose the phase that’s right for you.

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.

FIND YOUR PERSONAL CARB BALANCE
By learning to eat the right foods and changing your body from a carb-burning to a fat-burning machine, you’ll be able to stay in control of your appetite. This guide, along with atkins.com, will teach you how to find your perfect carb balance for sustainable weight loss.

INDUCTION
• You have more than 30 pounds to lose. • You are inactive or have a slow metabolism. • You’ve lost weight in the past only to regain it. • You have less weight to lose but want to do it quickly—up to 15 pounds in 2 weeks.

ONGOING WEIGHT LOSS (OWL)
• You have 15 pounds or less to lose. • You have more weight to lose but want more food choices than Induction allows. • You’re willing to lose weight a little more slowly.

PRE-MAINTENANCE
• You’re 10 pounds or less from your goal weight. • Your weight is fine but you want more energy and to feel better. • You’re willing to lose excess pounds slowly.

LIFETIME MAINTENANCE
• You’ve 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.

YOU’LL FIND HUNGER AND FOOD CRAVINGS SUBSIDE.
That’s how Atkins works.

ALL YOU NEED TO LOSE WEIGHT IS FREE ON ATKINS.COM
To make sure you get the most out of the Atkins plan, it’s very important to use the website. We have over 1,500 recipes, more than 20 meal plans, progress trackers, tips and advice. Check out all these interactive tools and our 1.7-million-member community at atkins.com.

INTRODUCTION TO ATKINS CALCULATE YOUR BMI TRACKERS CARB COUNTER
Get all the details, FREE tools, recipes and support at

FAVORITE RECIPES & PRODUCTS LEARN ABOUT ATKINS NUTRITIONIST’S BLOG COMMUNITY FORUMS COMMUNITY GROUPS

MEAL PLANNER

atkins.com

05 PHASE 1: INDUCTION

PHASE 1 07

INDUCTION
Lisa Marie Shadl

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 it’s important to move through the phases once you’ve lost most or a lot of your excess weight.) During Induction, you’ll eat a variety of protein sources, healthy fats, and nutrient- and fiber-rich carbs in the form of leafy greens and many other vegetables—plus delicious Atkins bars, shakes and baked squares. All of these foods help control hunger and reduce or eliminate cravings. During Induction, you’ll reduce your carb intake 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.
Baked Salmon with Bok Choy and Bell Pepper-Salsa Purée 2 tablespoons virgin olive oil 1 tablespoon butter 1¼ pounds salmon fillet, cut into 4 portions ½ teaspoon salt ¼ teaspoon ground black pepper 1½ pounds bok choy, cut into 1½ inch pieces ½ teaspoon grated lemon peel ¼ cup roasted red peppers, patted dry ¼ cup no-added-sugar mild chunky salsa Heat oven to 475°F. Place olive oil and butter in a skillet 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 skillet. Bake 7 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil. Add bok choy and lemon peel to skillet. Stir to coat with oil remaining in pan. Place in oven 1 minute, until leaves are wilted and stems are warmed through. To make purée, blend peppers and salsa in a blender 30 seconds. Divide greens on four plates; top each with a piece of fish. Dollop purée over fish. Makes 4 servings 4g Net Carbs per serving

Lost 108 pounds
in only 6 months!

LISA MARIE SHADL, AGE 50—LOST 108 POUNDS

atkins.com

Get all the details, FREE tools, recipes and support at

What You’ll Have During This Phase:
1 foundation vegetables you can also have per day:

FROM DAY 1, I’VE NEVER FELT DEPRIVED OF FOOD. THE RECIPES ARE DELICIOUS, AND THE ATKINS SHAKES AND BARS ARE WONDERFUL.

total carb grams minus fiber grams. 2 protein sources

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

• Up to 4 ounces of cheese • 1 ounce of sour cream or 1½ 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 saccharin—count each packet as 1 gram of Net Carbs, due to fillers added to prevent clumping • Diet beverages made with noncaloric sweeteners • Sugar-free gelatin

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 natural fats

Add flavor and satiety with olive oil, canola oil, butter, avocado, olives and other natural fats.
4 vitamins & minerals

Also take a good multivitamin/ mineral and an omega-3 supplement daily.

Avoid foods made from grains, dairy and fruit not listed in the acceptable foods list, nuts, seeds, colas or sodas, alcohol, low-fat foods unless labeled low-carb, starchy vegetables, legumes and added sugars.

07 PHASE 1: INDUCTION

PHASE 1: INDUCTION 08

BREAkFAST RECIPE OR

BREAkFAST RECIPE OR

PRODUCT OPTION

Atkins Day Break Wild Berry Shake Atkins Day Break Cranberry Almond Bar ATKINS PRODUCT SUBTOTAL 2 stalks celery 2 0 2 2 2

PRODUCT OPTION

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION
WEEk ONE
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. • 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 (indicated in the column beside grams of Net Carbs as g 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, due to blood sugar response.

DAY 1
2 eggs 1/2 Hass avocado 1/2 medium tomato

g Net Carbs

g FV

g Net Carbs

DAY 2
breakfast sausage sautéed with 1/4 cup red bell pepper 1/4 cup green bell pepper 1 slice Monterey Jack cheese

g Net Carbs

g FV

g Net Carbs

DAY 3
1 medium tomato 1/4 cup mozzarella cheese bacon

g Net Carbs

g FV

g Net Carbs

2 1.5 2 1.5 2

4 0.5 0.5

4

1.5 1.5 0 3

1.5 1.5

BREAKFAST RECIPE SUBTOTAL

5.5

3.5 2 2 4

BREAKFAST RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 large radishes
PRODUCT OPTION

3 2 2 4

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Hazelnut Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup sliced cucumbers 2 Tbsp Green Goddess Dressing

5

4 2 3 5

SNACk 1 RECIPE OR

SNACk 1 RECIPE OR

1 0.5 1.5

1

1.5 0.5 2

1.5

PRODUCT OPTION

2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled tuna steak 1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette

2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar shrimp

1 2

SNACK 1 RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake chicken drumsticks

1.5 3

1

0 1.5 2.5 1 LUNCH RECIPE OR PRODUCT OPTION 1.5 2.5

0 2.5 1.5 1.5 0 2.5 1.5 1.5

0 1.5 2.5 1 1.5 2.5

1/2 large tomato, chopped 1/2 Hass avocado 1 cup mixed greens 2 Tbsp Creamy Italian Dressing

1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette

LUNCH RECIPE OR

PRODUCT OPTION

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 10 large black olives

5

4 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 5 cherry tomatoes

5.5

5.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 2 stalks celery 1 slice Cheddar cheese

5

4 2

SNACk 2 RECIPE OR

1.5 0.5 2

1.5

SNACk 2 RECIPE OR

2.5 0.5 3

2.5

2 0.5 2.5

2

PRODUCT OPTION

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar lamb chops Irish Pub Salad

1.5 2

PRODUCT OPTION

1 slice cheddar cheese

2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake Pork with Salsa Verde

2.5 2

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar Beef Burger with Feta and Tomato 1 cup mixed greens 4 marinated artichoke hearts 2 Tbsp Greek Vinaigrette

2 2

0 8 7

1.5 1.5 3 2 0

1 1.5 3 2

1 1.5 4 0.5

1 1.5 4

1 cup mixed greens 1/2 medium cucumber, sliced 1/2 cup red bell pepper slices

DINNER RECIPE

DINNER RECIPE

2 Tbsp Creamy Italian Dressing

DINNER RECIPE SUBTOTAL TOTAL (DAY 1)

8 22.5

7 18

DINNER RECIPE SUBTOTAL TOTAL (DAY 2)

8 21

7.5 19.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 3)

7 21.5

6.5 18

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

09 PHASE 1: INDUCTION

PHASE 1: INDUCTION 10

DAY 4
Yellow Squash and Gruyère Frittata turkey sausages

g Net Carbs

g FV

g Net Carbs

DAY 5
Basque Eggs with Ham, Tomatoes and Bell Peppers turkey sausage

g Net Carbs

g FV

g Net Carbs

DAY 6
2 poached eggs 1/4 cup Cheddar cheese 2 large tomato slices 2 marinated artichoke hearts

g Net Carbs

g FV

g Net Carbs

DAY 7
smoked salmon 1 medium sliced tomato

g Net Carbs

g FV

g Net Carbs

2.5 0

2

6 1

5

2 0.5 1.5 2 0 6 3.5 2 2 4 2.5 0.5 3 2.5 3 2.5 1.5 2

0 4 1 4

2 Tbsp cream cheese

BREAkFAST RECIPE OR

BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 green olives
PRODUCT OPTION

2.5

2 3 2 5

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Cinnamon Bun Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/4 cup chopped red bell pepper 2 Tbsp Creamy Italian Dressing

7

5 BREAkFAST RECIPE OR 2 3 5

2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Advantage Peanut Fudge Granola Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 cherry tomatoes
PRODUCT OPTION

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 5 cherry tomatoes 1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake sliced ham Cucumber-Avocado Salad with Toasted Cumin Dressing

5

4 3 2 5

SNACk 1 RECIPE OR

0 0 0 0 2

1.5 0 1.5

1.5

SNACk 1 RECIPE OR

1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Peanut Butter Fudge Crisp Bar roast beef 1 cup mixed greens 1/4 cup pickled okra 5 large radishes

2.5 0 2.5

2.5

SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake French Bistro Salad

1.5 2

2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar sautéed halibut 1 Tbsp Herb-Butter Blend Zucchini and Jicama Salad

2.5 2

0 1.5 2.5 1 0 1.5 2.5 1

5

4

0 0 6 6

0 7.5 7

LUNCH RECIPE OR

PRODUCT OPTION

LUNCH RECIPE OR

PRODUCT OPTION

2 Tbsp Creamy Italian Dressing

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/4 cup chopped zucchini

5

5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 slice Monterey Jack cheese

5

4 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 2 stalks celery

6

6 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 1/2 medium zucchini cut into sticks 1 slice Monterey Jack cheese

7.5

7 3

SNACk 2 RECIPE OR

0.5 0 0.5

0.5

1 0 1

1

SNACk 2 RECIPE OR

2 0 2

2

2 0 2

2

PRODUCT OPTION

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake grilled salmon Creamy Red Cabbage Slaw 2 cups mixed greens 1 medium tomato

0.5 1

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar grilled flank steak

1 2

PRODUCT OPTION

2 Tbsp Creamy Italian Dressing

2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled chicken

2 1

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1/2 cup steamed spinach

2 2

0 4.5 2.5 4 0 4 2.5 4

0 2.5 1.5 0 1.5 0.5 2.5 1.5 0 DINNER RECIPE 1.5

0 0 1.5 3 1 0 1.5 3 1

0 1 0 2.5 1.5 0 2.5 1.5 1

6 stalks steamed asparagus 1 cup mixed greens 1/2 cup alfalfa sprouts 10 large black olives 2 Tbsp Blue Cheese Dressing

2 Tbsp Hollandaise Sauce 1 cup baby spinach 3 marinated artichoke hearts 1/4 cup scallions 2 Tbsp Creamy Italian Dressing

2 Tbsp Brown Butter Sauce 1/2 large tomato, chopped 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette

DINNER RECIPE

2 Tbsp Creamy Italian Dressing

DINNER RECIPE SUBTOTAL TOTAL (DAY 4)

11 19

10.5 18

DINNER RECIPE SUBTOTAL TOTAL (DAY 5)

6 20.5

5.5 17

DINNER RECIPE SUBTOTAL TOTAL (DAY 6)

5.5 22.5

5.5 19.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 7)

5 22

5 20.5

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

11 PHASE 1: INDUCTION

PHASE 1: INDUCTION 12

BREAkFAST RECIPE OR

BREAkFAST RECIPE OR

PRODUCT OPTION

Atkins Day Break Strawberry Banana Shake Atkins Day Break Cranberry Almond Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 medium cucumber 3 0.5 3.5 3 3

PRODUCT OPTION

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION
WEEk TWO
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. • 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 (indicated in the column beside grams of Net Carbs as g FV). • Add or subtract vegetables, side dishes, Atkins product snacks or meals, 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, due to blood sugar response.

DAY 1
2 red bell pepper rings each filled with 2 eggs 1/4 cup mozzarella cheese 2 Tbsp Salsa Cruda BREAKFAST RECIPE SUBTOTAL

g Net Carbs

g FV

g Net Carbs

DAY 2
turkey sausage sautéed with 1 small tomato, chopped 1/2 Hass avocado

g Net Carbs

g FV

g Net Carbs

DAY 3
2 scrambled eggs 1/2 cup chopped zucchini 1/2 medium tomato, chopped 1/2 cup shredded Cheddar cheese

g Net Carbs

g FV

g Net Carbs

2.5 2 0.5 0.5 5.5

2.5

0.5 2.5 1.5 2.5 1.5

2 1.5 2 0.5 6 3.5 2 3 5 1 0.5 1.5 1 2 1 1.5 2

0.5 3 2 2 4

2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup diced jicama
PRODUCT OPTION

4.5

4 3 2 5

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Chocolate Chip Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 Hass avocado 2 Tbsp Aioli

SNACk 1 RECIPE OR

SNACk 1 RECIPE OR

2.5 0.5 3

2.5

PRODUCT OPTION

2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake grilled chicken 2 cups arugula 5 cherry tomatoes 2 Tbsp Italian Dressing

1 slice Cheddar cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar canned salmon

2.5 3

SNACK 1 RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake lamb burger

2

0 1 2.5 0.5 LUNCH RECIPE OR PRODUCT OPTION 1 2.5

0 1 3 1.5 0 1 3 1.5

0 1.5 1 0.5 0 1.5 1 0.5

2 cups romaine 3 marinated artichoke hearts 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing

1/2 Hass avocado 1 slice tomato 4 leaves lettuce 2 Tbsp Aioli

LUNCH RECIPE OR

PRODUCT OPTION

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 2 stalks celery

4

3.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/2 cup chopped zucchini

5.5

5.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 1/2 cup sliced green bell pepper 2 Tbsp Blue Cheese Dressing

3

3 2

SNACk 2 RECIPE OR

2 0.5 2.5

2

SNACk 2 RECIPE OR

1.5 0 1.5

1.5

1.5 0.5 2

1.5

PRODUCT OPTION

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Chocolate Peanut Nougat Bar

2 3

PRODUCT OPTION

1 hard-boiled egg

2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake

1.5 1

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar Asian Tuna Kebabs 2 cups mixed greens

1.5 2

Caribbean Snapper with Green Sauce 2 cups romaine 2 Tbsp Creamy Italian Dressing DINNER RECIPE

5.5 1 0

4.5 1

Grilled Italian Chicken with Yellow Squash 2 cups mixed greens 1/2 small tomato, chopped DINNER RECIPE 2 Tbsp blue cheese 2 Tbsp Italian Dressing

2 2.5 1.5 0.5 0.5

1.5 2.5 1.5

3.5 2.5 2.5 0

2.5 2.5 2.5

1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing

0.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 1)

6.5 22

5.5 17

DINNER RECIPE SUBTOTAL TOTAL (DAY 2)

7 21.5

6 19.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 3)

8.5 21

7.5 16.5

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

13 PHASE 1: INDUCTION

PHASE 1: INDUCTION 14

DAY 4
1 medium tomato 1/4 cup Cheddar cheese bacon BREAkFAST RECIPE OR BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Cinnamon Bun Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 Hass avocado
PRODUCT OPTION

g Net Carbs

g FV

g Net Carbs

DAY 5
2 poached eggs 1/2 large tomato

g Net Carbs

g FV

g Net Carbs

DAY 6
Breakfast Mexi Peppers

g Net Carbs

g FV

g Net Carbs

DAY 7
flank steak sautéed with 1/2 cup chopped red bell pepper 1/4 cup chopped scallions 1/4 cup shredded mozzarella

g Net Carbs

g FV

g Net Carbs

4 0.5 0.5 5

4

2 2.5 1.5 0 6 4 3 3 6 2.5 0 2.5 2.5 2 2.5 BREAkFAST RECIPE OR 2.5 1.5

5

3

0 3 1 0.5 3 1

1/2 Hass avocado 1 slice Monterey Jack cheese 4 2 3 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Chocolate Hazelnut Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing 1.5 2 SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake canned tuna 4 1.5 1/4 cup snap peas 1/4 cup red bell pepper 2 Tbsp Greek Vinaigrette

BREAKFAST RECIPE SUBTOTAL PRODUCT OPTION Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Chip Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1 stalk celery
PRODUCT OPTION

5

3 2 3 5

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar ATKINS PRODUCT BREAKFAST SUBTOTAL 1/3 medium zucchini cut into sticks 1 slice Monterey Jack cheese

4.5

4 3 2 5

SNACk 1 RECIPE OR

1.5 0 1.5

1.5

SNACk 1 RECIPE OR

2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1 medium tomato 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing

1 0.5 1.5

1

1.5 0 1.5

1.5

2 Tbsp crumbled blue cheese SNACK 1 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar deli roasted chicken 2 cups spinach 1 small tomato

1 2

SNACK 1 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake prosciutto

1.5 2

0 4 1.5 0

0 2.5 1.5 1 2.5 1.5

0 1 2.5 0 1 2.5

0 1.5 2 2 0 5.5 5.5 3 1.5 2 2

1 cup mixed greens 2 marinated artichoke hearts 1/2 cup mung bean sprouts 2 Tbsp Hot Bacon Vinaigrette

LUNCH RECIPE OR

LUNCH RECIPE OR

PRODUCT OPTION

PRODUCT OPTION

2 Tbsp Creamy Italian Dressing

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1 stalk celery

5.5

5.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 piece Gouda cheese

5

4 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 1 cup broccoli florets

3.5

3.5 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 5 cherry tomatoes 2 Tbsp Creamy Italian Dressing

SNACk 2 RECIPE OR

1 0 1

1

1 0.5 1.5

1

SNACk 2 RECIPE OR

1.5 0.5 2

1.5

2.5 0 2.5

2.5

PRODUCT OPTION

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake pork tenderloin 1/2 cup steamed broccoli 2 Tbsp Brown Butter Sauce 2 cups chopped endive

1 1

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Fudge Brownie Bar Cheddar Burgers with Chipotle Sauce

1 3

PRODUCT OPTION

1 slice Monterey Jack cheese

2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Dark Chocolate Royale Shake pork Italian sausage

1.5 2

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola shrimp

2.5 2

1 3 1.5 0.5 0 3 1.5 0.5 DINNER RECIPE

0.5 2.4 0 3.5 2.5 0.5 3.5 2.5 2.4

0 0.5 2.5 2.5 1.5 0 2.5 2.5 1.5

3 0.5 0 4 0.5

3

Guacamole 4 cups arugula 2 Tbsp scallions

6 asparagus spears 1 Tbsp Herb-Butter Blend 1 cup sliced fennel 1/2 cup diced jicama 2 Tbsp Aioli

2 pieces of bacon 2 cups mixed greens 1/2 cup jicama 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette

DINNER RECIPE

1/3 cup roasted red peppers, chopped 2 Tbsp Green Goddess Dressing

4

2 Tbsp Creamy Italian Dressing

DINNER RECIPE SUBTOTAL TOTAL (DAY 4)

8 21

7 19

DINNER RECIPE SUBTOTAL TOTAL (DAY 5)

6 21

5 16.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 6)

9.4 21.4

8.4 17.4

DINNER RECIPE SUBTOTAL TOTAL (DAY 7)

7 21

6.5 20

Foundation Foundation are indicated asindicated as FV.boldface italics can be found atbe found at Atkins.com. Atkins productsboldface type. vegetables vegetables are FV. Recipes in Recipes in boldface italics can Atkins.com. Atkins products appear in appear in boldface type. We recommend no more than 15g of sugar alcohols from no more than 15g ofday, due to blood sugar response. consumption per day, due to blood sugar response. We recommend Atkins products per sugar alcohols from Atkins product

15 PHASE 2: ONGOING WEIGHT LOSS (OWL)

John Clements

ONGOING WEIGHT LOSS (OWL)
Add More Foods to Your Diet, While You keep Losing Weight
Here, you’ll 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, you’ll 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, you’ll 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 haven’t done so already, you should ramp up your activity level or begin a fitness program such as walking.

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 don’t 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.

Portobello Mushroom “Pizza” 1 portobello mushroom (about 3 oz.), 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 (such as Rao’s) 2 tablespoons shredded mozzarella cheese Heat oven to 425ºF and line a baking sheet with aluminum foil.

What You’ll Have During This Phase:
1 Continue to enjoy the same delicious, filling protein sources. 2 Keep consuming those natural fats: olive oil, canola oil,

Lost 207 pounds s!
in only 2½ year

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JOHN CLEMENTS, AGE 68—LOST 207 POUNDS

butter, avocado, olives and more.

3 In addition to the leafy greens and other non starchy veggies

I’VE LOST OVER 200 POUNDS ON THE ATKINS PLAN AND INSPIRED PEOPLE CLOSE TO ME TO IMPROVE THEIR LIVES TOO! WE ALL HAVE RENEWED SOURCES OF ENERGY THAT ENABLE US TO DO THINGS WE THOUGHT WE’D NEVER DO AGAIN.

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.

In a small sauté pan, heat olive oil until fragrant and simmering; add garlic, lower heat and cook, stirring until golden, being careful not to burn. Place mushroom on lined baking sheet and brush both sides with olive oil. Bake 30 minutes or until fork tender, turning after 15 minutes. Remove from oven and raise heat to broil. Top concave side of mushroom with tomato sauce, cheese and garlic. Place under broiler for 1 minute or until cheese melts and bubbles. Makes 1 serving 4g Net Carbs per serving Phases 2, 3, 4

4 You can also add alcohol. But understand that your body

burns alcohol for fuel before it burns fat—so when you have a glass of wine or spirits, your body stops burning fat. This doesn’t interfere with weight loss; it simply postpones it. your daily Net Carb gram count as you add new foods.

5 Add one new item at a time and remember not to exceed

6 Continue to take your two daily supplements.

17 PHASE 3: PRE-MAINTENANCE

PHASE 3 14

Cheryl Lynn Wolf

PREMAINTENANCE
You’re Almost at Your Goal Weight
At this point, you’re almost there. Once you reach your goal weight, you’ll begin the “dress rehearsal” for a way of eating that enables you to maintain your healthy new weight—for good.

Carb intake in this phase:
In OWL, you gradually upped your daily carb intake in 5-gram increments. Now, you’re going to increase in 10-gram increments. Let’s say that when you left OWL, you were consuming 60 daily grams of Net Carbs. That means that you’d start Pre-Maintenance at 70 grams of Net Carbs. You’d stay there for a week or more, as long as you continue to gradually lose weight and don’t 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.

Atkins Cuisine Pancakes 1 cup of Atkins Cuisine™ All Purpose Baking Mix 1 packet (1g) of sweetener 2 teaspoons baking powder ¼ teaspoon salt 1 cup half-and-half 1 whole egg Blend together the baking mix, sugar substitute, baking powder and salt in a large mixing bowl. Add the half-and-half and egg. Whisk batter. Let the mixture sit for at least 5 minutes to activate the baking powder. Coat the griddle with olive oil spray. Over medium heat, cook 4 pancakes at a time. When bubbles appear on the top, and the edges are firm, flip the pancakes and cook another 2–3 minutes. Keep warm in the oven. Repeat with remaining pancakes.

If you’re starting in Phase 3, Pre-Maintenance, remember:
Net Carbs equal total grams of carbs minus fiber grams. Refer to page 6 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.

Lost 50 poun
in only 3 mont

hs!

ds

CHERYL LYNN WOLF, AGE 27—LOST 50 POUNDS

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I KNEW FOR A DIET TO WORK, IT REALLY MUST BE A LIFESTYLE CHANGE. WITH OTHER DIETS I ALWAYS FELT HUNGRY, BUT WITH ATKINS I FEEL FULL. I WAS NEVER MISERABLE, AND I WAS NEVER HUNGRY.

What You’ll Have During This Phase:
1 You’ll still eat the same delicious, filling 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

Serve pancakes with sugar-free pancake syrup and add fresh or frozen blueberries, if desired. This recipe makes 10 four-inch pancakes. Each serving is one pancake. You can freeze and reheat them before serving. Makes 10 servings 3g Net Carbs per serving Phases 3, 4

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.

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19 PHASE 4: LIFETIME MAINTENANCE

PHASE 4 16

LIFETIME MAINTENANCE
Now It’s Time to Prove That You Can keep Doing It
In this phase—which is really the rest of your healthy, active life—you’ll 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 control—for good.
Penne Pasta with Italian Meatballs 2 slices low-carb bread 8 oz. Atkins Cuisine™ Penne ¼ cup cream 1½ pounds ground chuck ¼ cup freshly grated Parmesan cheese 2 tablespoons finely chopped fresh parsley 1 egg yolk 1 garlic clove, finely chopped ¾ teaspoon salt, divided ½ teaspoon ground black pepper 2 tablespoons olive oil 8-oz. jar low-carb marinara sauce 1 tablespoon minced fresh basil leaves or 1 teaspoon dried Prepare pasta according to package. In a large bowl, soak bread in cream until soft. Add ground chuck, Parmesan cheese, parsley, egg yolk, garlic, salt, and pepper. Mix well. Form mixture into 1½ inch meatballs. Heat olive oil in large skillet over medium heat. Add meatballs and brown on all sides, about 10 minutes. Transfer meatballs to a plate lined with paper towels. Wipe out skillet. Add tomato sauce and basil to skillet. Bring to a simmer over medium heat. Add meatballs. Cook on low 5 minutes until heated through. Serve over cooked penne. Makes 4 servings 29g Net Carbs per serving Phase 4

— actress

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I KNOW SO MANY PEOPLE WHO’VE MADE ATKINS A LIFESTYLE. IN FACT, I’VE BEEN ON THE PROGRAM FOR MORE THAN 12 YEARS, AND I’M STILL LOVING IT.

What You’ll Have During This Phase:
Okay, no surprises here.
1

of sources, including legumes and other plant proteins, if your metabolism can handle them.
2 3 Keep consuming those good fats.

Keep eating an adequate amount of protein from a variety

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. 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 meals—in the form of olives, olive oil, avocado and the like—rather than increasing carbs or protein. Remember, fat is your friend—when you control your carb intake, there’s no health risk in eating foods that contain fat.

4

5 Continue your daily multivitamin/mineral and

omega-3 supplements.

6

Continue to avoid processed foods with white flour and

refined grains, all forms of added sugar and trans fats.

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21 ATKINS PRODUCTS

LOSING WEIGHT IS EASIER THAN EVER WITH DELICIOUS ATKINS MEALS & SNACKS
If you’re short on time and don’t have time to cook, Atkins provides meal, snack, and treat bars— as well as shakes—to keep you satisfied. Keep a bar or shake in your purse, briefcase, gym bag or desk drawer so an Atkins-friendly meal or snack is always at your fingertips.
BREAKFAST
Southwestern Omelet

THE FOUR ATKINS
PRODUCT FAMILIES
Stay on track with your weight loss plan with tasty all-day product options. Curb your cravings with Atkins shakes and bars—available at your local retailer in a variety of flavors.

BREAKFAST
Atkins Day Break Bar & Shake

MID-MORNING SNACK
Celery Sticks with Dip

MID-MORNING SNACK
Atkins Advantage Snack/Light Meal Bar

Advantage Meal
Great as a satisfying meal replacement, or can be used as a super-filling snack.

Advantage Snack/Light Meal
A filling snack or a light meal helps fight hunger in between meals and on the run.

LUNCH
Cobb Salad

LUNCH
Atkins Advantage Meal Bar

Day Break Morning Snack/Light Breakfast
A filling morning snack or a light breakfast helps fight hunger in between meals and on the run.

Endulge Treat
When cravings strike, reach for a treat or dessert without the added sugar.

AFTERNOON SNACK
Cheese & Olives

AFTERNOON SNACK
Atkins Advantage Shake

DINNER CHOOSE your Favorite Recipe at Atkins.com DESSERT
Pineapple Upside-Down Cake

Chicken with Roasted Vegetables

Smothered Minute Steak

Stir-Fried Shrimp with Ginger & Mushrooms

DESSERT
Atkins Endulge Treat Bar

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