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