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Get physical. Get adequate fibre in food. You can too. They provide vitamins. Eliminating these empty carbs is essential to good health.com. Understand the power of fat. Fat carries flavour. The list of benefits goes on and on. your body begins to burn fat instead of carbs as its primary fuel source—turning you into a fat-burning machine. You count only the grams of carbs that impact blood sugar. plus FREE tools. Eleven years ago. at Atkins. I got off the diet roller coaster and made Atkins my lifestyle. recipes and support. Although Atkins is a whole-foods diet. This guide will show you how. Protein helps you feel full and keeps your blood sugar on an even keel. Fibre helps moderate blood sugar and is filling. as well as fibre. Get all the plan details. Enjoy three meals and two snacks a day. join me and start Atkins today. Eat enough to satisfy your taste buds. . sustainable and very satisfying way to lose weight—because it works naturally with your body. not total grams. appetite management and weight control. it’s hard to achieve optimal levels of some vitamins. The Basic Principles of the New Atkins Focus on Net Carbs. which helps with appetite control. minerals and omega-3 fatty acids on any eating program. with minimal impact on blood sugar. Avoid added sugar and refined carbs.* Eat more and a greater variety of food. to finally get control of your hunger without feeling deprived.02 INTRODUCTION INTRODUCTION 03 THE NEW ATKINS GETS YOU OFF THE DIET ROLLER COASTER Lose up to 6 kilos in two weeks and that's just the beginning. minerals and antioxidants. If you’re ready to stop going from one diet to the next. Eat adequate protein. making food satisfying and satiating. Get 12 to 15 grams of carbs a day from vegetables. *Most rapid weight loss typically occurs during Phase 1. When you eat fewer carbohydrates. to quit chasing the next fad. Atkins is a quick. Results will vary as actual weight loss varies by individual. Explore and incorporate enjoyable physical activities into your lifestyle. Supplement your diet. Cook at home or eat out on any budget. All my best. Atkins is backed by science: more than 60 independent studies confirm its effectiveness. Have 110-170 grams of protein at each meal.

I eat what I love.com. You’re willing to lose weight a little more slowly. sugar and other refined carbs. I started in the Induction phase and lost weight fast. on the other hand. doesn’t cause weight gain unless you also consume excess carbs. . decide: INDUCTION My high school reunion was coming up quick. When I got home. LIFETIME MAINTENANCE live here when: You’ve reached your goal weight and maintained it for a month. 01 02 03 when you eat too many carbs your body burns some of them for energy and stores the excess as fat. establish your personal goals and learn in which phase to start. creating a metabolic imbalance that can lead to weight gain. Atkins has four phases. you’ll be able to stay in control of your appetite—and lose weight. be healthier or just feel great. as I did. at Atkins. I’ve been at my goal weight for a month now. You have less weight to lose but want to do it quickly—up to 6 kilos in 2 weeks. when I’m hungry and until I’m full. The Atkins Diet is an individualised eating program that helps you reach your goals—whether you want to lose weight. Your weight is fine but you want more energy and to feel better. After my son was born. And I wanted more energy and the cholesterol-lowering and additional health benefits Atkins can provide. So I started Atkins in Phase 2. You have more weight to lose but want more food choices than Induction allows. But if you choose to make Atkins your lifestyle. I can’t believe they call this a diet. ONGOING WEIGHT LOSS (OWL) start here if: You have 6 kilos or less to lose. combined with inactivity. You have more than 12 kilos to lose. Dietary fat. You want to enjoy sustained energy and improved health. It’s the end of feeling deprived and hungry and the end of ever having to go on another diet. feeling incredible and getting ready to spend the rest of my life eating— and feeling—this good. You want a sense of well-being and enhanced self-confidence. You’re willing to lose excess kilos slowly. But that combination is exactly how most people eat. plus FREE tools. You’ve lost weight in the past only to regain it. is likely to result in weight gain and may adversely affect your health. Stay with Atkins and you’ll feel great and look your best—from now on—while eating the best foods on Earth. I wasn’t that overweight. It’s a powerful program that’s backed by science and supported by millions of success stories. I kept going and I'M looking better every day I’m on Atkins. when you eat fewer carbs Set Your Goals before beginning our weight-loss program. The four phases allow you to easily tailor the program to your individual goals.04 INTRODUCTION INTRODUCTION 05 How Atkins Works Any diet that contains an imbalance of calories from carbs. start here if: and avoid white flour. OWL. PRE-MAINTENANCE start here if: You’re 4 kilos or less from your goal weight. this is where it ends—and begins. increase energy. recipes and support. where you’re in control of your weight and health. It’s the beginning of a totally satisfying lifestyle. you’ll find hunger and food cravings subside. Here’s how to choose the phase that’s right for you. your body begins to burn fat as its primary fuel source.com to calculate your BMI. I wanted to lose weight to have maximum energy for him. You don’t start in Phase 4. Get all the plan details. maintain your weight. By learning to eat the right foods and change your body from a carbburning to a fat-burning machine. Raw Pesto Pasta Chef Mark Reinfeld I gained almost 6 kilos while my wife was pregnant. and you can start in any of the first three—depending on where you are and where you want to go. I looked great in front of everybody and I loved the way I felt. That’s how Atkins works. but my clothes were feeling tight. How much you want to lose How quickly you want to lose it Then create a plan by going to the Free Interactive Tools section of our online community at Atkins. You are inactive or have a slow metabolism.

com. added to prevent clumping olives and other natural fats. interactive tool will help you see where you are and help you decide where you want to go. resulting in weight loss. sucralose or 3 natural fats saccharin — count each packet as Add flavour and satiety with olive 1 gram of Net Carbs. you’ll get two weight range recommendations— one based on your personal weight loss profile. So You See Results Fast This two-week period jump-starts weight loss for quick results. healthy fats. Also take a good multivitamin/ Sugar-free gelatin mineral and an omega-3 online community supplement daily. 2 protein sources Up to 110 grams of cheese 30 grams of sour cream or 45 grams of unsweetened cream BEST ONLINE TOOL FOR PHASE 1: Up to 3 tablespoons of lemon or lime juice planner meal Satisfy your appetite with 110custom to 170 grams of protein per meal from One to two Atkins bars or shakes chicken. avocado. veal. turkey. the other based on your BMI (Body Mass Index).and fibre-rich carbs in the form of leafy greens and many other vegetables—plus delicious Atkins snacks. (Net Carbs represent the total grams of carbs minus fibre grams. recipes and support. your body begins to use fat as its primary fuel source. During Induction. Chicken Salad What You’ll Have During This Phase: 1 foundation vegetables you can also have: Include leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake. All of these foods help control hunger and reduce or eliminate cravings. pork.06 PHASE 1: INDUCTION INDUCTION A Two-Week Period that Jump-Starts Weight Loss. Set your recipes goals at Atkins. labelled as suitable for Phase 1 lamb. you’ll reduce your carb intake to 20 grams of Net Carbs per day. (You can stay in Induction longer. eggs. seafood. Up to three packets of non-caloric sweeteners: stevia.) During Induction. you’ll eat a variety of protein sources. 4 vitamins & minerals setting goals Setting Your Goals This quick. butter.com. at Atkins. .) As you also limit your intake of sugar and other empty carbs. In fact. tofu and other soy products. but it’s important to move through the phases once you’ve lost most or a lot of your excess weight. Diet beverages made with these non-caloric sweeteners Get all the plan details. beef. plus FREE tools. canola oil. and nutrient. fish. if you choose. due to fillers oil.

top each with a piece of fish. Place fish flesh side down in prepared baking dish. because I lost so much weight in Phase 1 of Atkins—5 kilos in two weeks. other 10 Starchy vegetables such Also steer clear of: than lemon and lime juice 5 Nuts. corn or any other grains. chips and any other foods made with flour. I got comfortable with it. except for avocados. Stir to coat with oil remaining in pan. cut into 4 portions ½ teaspoon salt ¼ teaspoon ground black pepper 650g bok choy. turning carefully once halfway through cooking time. ” Baked Salmon with Bok Choy and Capsicum Purée Get all the plan details. 6  Soft drinks and carbonated cookies. carrots. oats and barley 9 Low-fat foods and any “diet” products unless they’re low carb (fewer than 3 grams of Net Carbs per serving) 2 Whole. moved on. beetroot and pumpkin Sugar in any form. including whole grains kidney beans and chickpeas In later phases of Atkins. blend capsicum and salsa in a blender 30 seconds. To make purée. Season fish with salt and pepper. recipes and support. patted dry ¼ cup no-added-sugar mild chunky salsa Heat oven to 245°C. Place in oven 3 minutes. most people can enjoy the majority of these foods. Add bok choy and lemon peel to baking dish. seeds and their butters as potatoes. confectionary and foods with added sugar Processed foods made with white flour or other refined grains Foods made with trans fats (hydrogenated or partially hydrogenated oils) Baked Salmon with Bok Choy and Capsicum Purée 2 tablespoons virgin olive oil 1 tablespoon butter 550g salmon fillet. Place olive oil and butter in a baking dish large enough to hold fish in a single layer. Makes 4 servings 4 g Net Carbs per serving . and my weight loss slowed but never stopped. cut into 4cm pieces ½ teaspoon grated lemon peel ¼ cup roasted capsicums. muffins. Remove from baking dish. until just cooked through. drinks sweetened with sugar 7 Alcohol in any form 8 Whole grains such as rice. they’re all fruits “ HOW I OVERCAME MY PHASE 1 OBSTACLE: I was hesitant to move on to Phase 2. 11 Legumes such as lentils. at Atkins. tomatoes and olives—yep. pastries. reduced-fat or skim milk and any dairy products not listed as Acceptable Induction Foods 3 Fruit. Dollop purée over fish. 1 Bread.com. But after reading about OWL. Place in oven 1 minute. Bake 7 minutes. plus FREE tools. until leaves are wilted and stems are warmed through. cover with foil. you’ll stay away from foods with higher levels of carbs. They include: 4 Fruit or vegetable juices. Divide greens on four plates.08 PHASE 1: INDUCTION WHAT YOU’LL AVOID DURING THIS PHASE: For now. pasta. OWL. until butter is melted.

as long as the carb counts are comparable.5 2. it serves as a guide to help you plan the basics of each meal. as well as vegetarian and vegan at Atkins.5 1 2 7 2 0 5 1.4 4.5 1/4 cup mozzarella cheese bacon BREAKFAST SUBTOTAL 3 2.5 1.9 1.5 2.10 PHASE 1: INDUCTION PHASE 1: INDUCTION 11 Atkins Two-Week Induction Meal Plan This Induction meal plan is not necessarily a complete list of everything you'll eat each day.5 1. 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). Recipes in boldface italics can be found at Atkins.com.5 2.5 1.5 12.5 0 5. side dishes.5 1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette 1.5 2.5 Get all the plan details.5 0.8 4 0. You can always add or subtract vegetables.5 3.5 1 5 3. recipes and support.5 Snack To create your own customised meal plan for any of the four phases of Atkins.5 1.com.1 1.5 Dinner 1 cup mixed greens 1/2 cup sliced cucumbers 5 radishes 2 Tbsp Creamy Italian Dressing 1.5 1 2 marinated artichoke hearts 2 Tbsp Greek Vinaigrette 2 cups chopped endive 5 cherry tomatoes 2 Tbsp Italian Dressing DINNER SUBTOTAL 7 13 DINNER SUBTOTAL TOTAL DAY 2 5 12 DINNER SUBTOTAL TOTAL DAY 3 6 20.3 0 1. TOTAL DAY 1 Foundation vegetables are indicated as FV.com.5 2 1 1 cup mixed greens Dinner Dinner 4 0.5 1.5 1.5 Atkins Day Break Chocolate Chip Crisp Bar prawns Lunch Lunch 1/2 large tomato chopped 5 large radishes 2 Tbsp Roasted Garlic-Basil Dressing 2. Atkins products appear in boldface type. week 1 days 1. Also.5 0.5 2. plus FREE tools.5 0.3 1 Snack Snack Snack Atkins Advantage Powdered Vanilla Shake roast beef 1 cup mixed greens 3 BREAKFAST SUBTOTAL Atkins Advantage Milk Chocolate Ready to Drink chicken drumsticks 5 1.5 0. .5 1 0 6 20.5 21. 2 & 3 DAY 1 Breakfast 2 eggs scrambled with 1/2 cup steamed spinach g Net Carbs 2 g FV DAY 2 sliced ham with g Net Carbs g FV DAY 3 1 medium tomato g Net Carbs 4 0. Rather.5 1.5 2. snacks or even desserts to ensure that you come close to the appropriate level of carb intake.5 g FV 4 Breakfast Breakfast 1 1 1/4 cup red capsicum 1/4 cup green capsicum 2 slices Cheddar cheese BREAKFAST SUBTOTAL 1. at Atkins.5 7.5 2 1 4 0 1.5 1.5 1.0 2.1 1.5 2. feel free to substitute other foods acceptable for Phase 1.5 1 Lunch Customise Online 1/2 large tomato chopped 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing LUNCH SUBTOTAL 2. LUNCH SUBTOTAL Atkins Advantage Chocolate Decadence Bar grilled salmon Roasted Asparagus 4 LUNCH SUBTOTAL 4 Snack Snack Atkins Advantage Café Royale Ready to Drink grilled chicken with Cajun Rub 2 Tbsp green shallots Atkins Advantage Chocolate Brownie Bar Beef Burger with Feta and Tomato 1 1.

5 3 1 1 1.5 1 5 2.5 1.5 6 21.5 6 21.5 1 Snack Snack Snack Snack Atkins Day Break Almond Cranberry Bar can of tuna Atkins Advantage Powdered Vanilla Shake grilled white fish with Cajun Rub Atkins Day Break Strawberry Crisp Bar French Bistro Salad Atkins Advantage Powdered Cappuccino Shake sliced ham Cucumber-Avocado Salad with Toasted-Cumin Dressing 0 1.5 1/4 cup Cheddar cheese 2 large tomato slices 2 Tbsp Hollandaise Sauce 0.5 1 FV 2 DAY 7 smoked salmon rolled with g Net Carbs 0 1 1 g FV Breakfast Breakfast Breakfast Breakfast 1/2 Hass avocado 1.5 3.3 6 LUNCH SUBTOTAL 8 2 8 Snack Snack Snack Snack Atkins Advantage Bar Hazelnut Crunch lamb chops Irish Pub Salad Atkins Advantage Bar Chocolate Caramel Crunch grilled chicken Atkins Advantage Milk Chocolate Ready to Drink grilled steak Atkins Advantage Chocolate Decadence Bar grilled chicken breast 0 8 7 0 1. Atkins products appear in boldface type.5 DINNER SUBTOTAL TOTAL DAY 4 8 23 7 12.5 0. 5.5 1.5 13.5 2.5 2.5 2 Tbsp Brown Butter Sauce 1/2 large tomato chopped 1/2 Hass avocado 2 Tbsp Italian Dressing DINNER SUBTOTAL TOTAL DAY 7 2.5 0 4 2.com.5 0 1.5 1.2 5.5 Lunch 1 cup mixed greens 1. Recipes in boldface italics can be found at Atkins. 6 & 7 g Net Carbs 2 g Net Carbs 2 g FV DAY 5 2 poached eggs FV DAY 6 Garden Frittata g Net Carbs 3.1 5.5 2.5 1 cup baby spinach 4 asparagus spears 1/2 cup steamed spinach 1 0.8 6 LUNCH SUBTOTAL 6 1.5 smoked salmon 2 Tbsp cream cheese 1/3 cup cucumber sticks 1 BREAKFAST SUBTOTAL 3.5 23.5 0 1.5 6 6 0 Lunch Lunch Lunch 5 cherry tomatoes 2 Tbsp Fresh Raspberry Vinaigrette LUNCH SUBTOTAL 2.5 0 1.5 BREAKFAST SUBTOTAL BREAKFAST SUBTOTAL 4.5 1.7 1. .5 Vegetable Kebabs 6 6 8 8 4 LUNCH SUBTOTAL 7.5 1.3 1.5 3.5 1.8 2.5 13 DINNER SUBTOTAL TOTAL DAY 6 5 14 Foundation vegetables are indicated as FV.5 1 Dinner Dinner Dinner Dinner 3 marinated artichoke hearts 1/4 cup green shallots 2 Tbsp Sweet Mustard Dressing 3 1 2 cups mixed greens 1/2 cup alfalfa sprouts 10 large black olives 2 Tbsp Blue Cheese Dressing 2.12 PHASE 1: INDUCTION PHASE 1: INDUCTION 13 Atkins Two-Week Induction Meal Plan DAY 4 2 eggs week 1 days 4.5 0.5 DINNER SUBTOTAL TOTAL DAY 5 6.5 1.4 2 BREAKFAST SUBTOTAL 2 3.

5 1 Dinner 2 cups lettuce 2 Tbsp Creamy Italian Dressing DINNER SUBTOTAL Dinner 2 Tbsp blue cheese 2 Tbsp Italian Dressing Dinner 1 cup mixed greens 1.com.5 5. recipes and support. at Atkins.5 3 days 1.5 Snack Snack Atkins Advantage Powdered Vanilla Shake Atkins Day Break Cappuccino Nut Bar canned salmon 2 cups lettuce Snack Atkins Advantage Café Royale Ready to Drink grilled lamb 1/2 Hass avocado 2.5 1.5 4.5 1 3 1.5 0.1 2 1.5 4 1.5 0.5 21. TOTAL DAY 1 Foundation vegetables are indicated as FV.3 Atkins Advantage Chocolate Brownie Bar Asian Tuna Kebabs 3.5 7 5.5 1.5 Caribbean Snapper with Green Sauce 5.5 BREAKFAST SUBTOTAL 5 3.5 DAY 2 1 egg g Net Carbs 1 3 1 g FV DAY 3 2 eggs scrambled g Net Carbs 2 1.5 4.5 2 0.5 1.5 2.5 1 0 6. Recipes in boldface italics can be found at Atkins.5 0.3 1.5 2 0.5 12 5.5 0.5 12 DINNER SUBTOTAL TOTAL DAY 2 6.5 3 BREAKFAST SUBTOTAL 4. Atkins products appear in boldface type. plus FREE tools.com.5 0.5 2 0.5 2.5 1.5 3.5 20.5 0.5 0 1 3 1.5 3. .5 0.5 12 Get all the plan details.5 1.5 2/3 cup chopped cucumber 1/2 Hass avocado 2 Tbsp Caesar Salad Dressing LUNCH SUBTOTAL Lunch 2 slices tomato 4 pieces of lettuce 2 Tbsp Aioli LUNCH SUBTOTAL Snack Snack Atkins Advantage Chocolate Decadence Bar 2 Atkins Advantage Milk Chocolate Ready to Drink Grilled Italian Chicken with Yellow Squash Snack 3.5 g FV Breakfast Breakfast 2 eggs 1/4 cup mozzarella cheese 2 Tbsp Salsa Cruda BREAKFAST SUBTOTAL 1 cup mushrooms 4 Tbsp crumbled feta cheese 3 Breakfast 1/2 cup chopped zucchini 1/4 cup Cheddar cheese 2 Tbsp sour cream 1.3 4.14 PHASE 1: INDUCTION PHASE 1: INDUCTION 15 Atkins Two-Week Induction Meal Plan DAY 1 2 red capsicum rings each filled with week 2 g Net Carbs 2.5 8 23 2.5 0.5 2.5 0.5 4 1 2.5 2 cups mixed greens 1/3 cup chopped cucumber 2 Tbsp Fresh Raspberry Vinaigrette DINNER SUBTOTAL TOTAL DAY 3 0.3 grilled chicken 2 cups rocket 5 cherry tomatoes 2 Tbsp Italian Dressing LUNCH SUBTOTAL 0 Lunch Lunch 1 2.9 0 1. 2 & 3 g FV 2.

5 1.5 g FV 3 1.5 1.7 1 1.5 1.8 4 LUNCH SUBTOTAL LUNCH SUBTOTAL 6. Recipes in boldface italics can be found at Atkins.5 2.5 BREAKFAST SUBTOTAL Snack Snack Snack Atkins Advantage Bar Hazelnut Crunch grilled chicken 1 medium tomato Atkins Day Break Chocolate Chip Crisp canned tuna Snack Atkins Day Break Almond Cranberry Bar roasted chicken Atkins Advantage Café Royale Ready to Drink prosciutto 0 4 1.5 3 1.5 1.9 12 Foundation vegetables are indicated as FV.5 1/4 cup red capsicum 55g goat cheese 1 small tomato 1/2 cup sliced cucumbers 2 Tbsp Fresh Raspberry Vinaigrette 1.5 5.5 7 2.5 1.5 0 1 1 1.5 2.5 2 2 1/4 cup snow peas 2 cups spinach 1 cup mixed greens Lunch Lunch Lunch 2 Tbsp Creamy Italian Dressing 2 Tbsp Greek Vinaigrette Lunch 1/2 Hass avocado 1.5 2 2 1 1.5 1 g Net Carbs 3 g FV DAY 5 2 poached eggs g Net Carbs 2 g FV DAY 6 Mushroom Scramble g Net Carbs 4 1.3 5.9 2.5 1.5 2 marinated artichoke hearts 1/2 cup bean sprouts 2 Tbsp Greek Vinaigrette LUNCH SUBTOTAL 5.5 DAY 7 1 poached egg with g FV Breakfast Breakfast Breakfast 2 Tbsp cream cheese 1 2 slices tomato 1/2 Hass avocado 1 slice cheese 1.5 1 0 1.5 LUNCH SUBTOTAL 5 2.5 0.5 1 0 3.5 Guacamole 4 cups rocket 3 asparagus spears Cauliflower with Red Pepper and Black Olives 2 pieces bacon Dinner Dinner Dinner 2 Tbsp green shallots 0.5 0. Atkins products appear in boldface type.5 DINNER SUBTOTAL 6.5 1/4 cup green shallots 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette 1 1.5 2.5 2.5 2.5 Dinner 4 4 1 cup mixed greens 1.5 3. 5.com.5 2.8 5.6 6.7 4.5 1 2.8 5 16 DINNER SUBTOTAL TOTAL DAY 7 4 12 TOTAL DAY 5 21. .5 5 DINNER SUBTOTAL TOTAL DAY 6 5 23.8 0 BREAKFAST SUBTOTAL 3 BREAKFAST SUBTOTAL 5. 6 & 7 g Net Carbs 1 1.5 DINNER SUBTOTAL TOTAL DAY 4 4 18.5 Snack Snack Snack Atkins Advantage Powdered Vanilla Shake grilled steak Broccoli Parmigiano Atkins Advantage Bar Chocolate Caramel Crunch grilled lamb patties Atkins Advantage Powdered Chocolate Shake pork tenderloin Snack Atkins Advantage Bar Hazelnut Crunch prawns 0 4 4 1 3 1.5 1.5 1.5 0.6 4 9.5 1/2 Hass avocado Breakfast 1/4 cup chopped red capsicum 1 Tbsp onion 1 slice cheese BREAKFAST SUBTOTAL 4 2.5 0 4 0 2.5 0 1 1.5 0.1 1.5 0 6 21.16 PHASE 1: INDUCTION PHASE 1: INDUCTION 17 Atkins Two-Week Induction Meal Plan DAY 4 Muffin In a Minute week 2 days 4.5 2 Tbsp French Raspberry Vinaigrette 0.

com. As long as you continue to eat the recommended amount of protein and enough fat to keep you satisfied. satisfied my sweet tooth without the guilt or negative effects of sugar. plus FREE tools. Atkins bars.18 PHASE 2: ONGOING WEIGHT LOSS (OWL) Ongoing Weight Loss (OWL) Start Adding Variety to Your Diet. recipes and support. Refer to page 7 for a list of Acceptable Foods from Phase 1. During this phase. Depending on your metabolism. even as you gradually increase the number of daily grams of Net Carbs you consume. if you haven’t done so already. But I still missed the taste of something sweet for dessert. A hallmark of this phase. is the ability to personalise the program to the specific foods and cuisines you enjoy. Lemon-Cumin Chicken with Carrot-Pine Nut-Golden Raisin Salad Chef Mike Isabella If you're starting in Phase 2 OWL. Refer to pages 8–9 for a list of foods to avoid in Phase 1. you may be able to reintroduce legumes. berries and a few other low-sugar fruits. at Atkins. I had more energy and it made me feel great. Get all the plan details. You can begin adding back some of these foods in Phase 2. These will form the basis of foods you can expand upon in Phase 2. Enter your food preferences.com. Meanwhile. The planner also provides a shopping list of ingredients for each meal. While You Keep Losing Weight Here. BEST ONLINE TOOL FOR PHASE 2: custom meal planner Custom Meal Planner HOW I OVERCAME MY PHASE 2 OBSTACLE: When I cut added sugar out of my diet. you should ramp up your activity level or begin a fitness program such as walking. online community . and of Atkins in general. remember: Net Carbs equal total grams of carbs minus fibre grams. or you may have to wait until the next phase. food allergies and which Atkins phase you’re following to get an instant week’s worth of tasty. easy-to-prepare recipes. healthy foods. you’ll remain in control of your appetite and not be unduly tempted by cravings as you add back delicious. healthy. you’ll start to vary your diet by continuing to try different vegetables and gradually adding nuts and seeds. such as lentils and kidney beans. you’ll continue to lose weight. especially the Endulge bars that taste like real chocolate bars. Plan your custom meals at Atkins.

3 In addition to the leafy greens and other your body burns alcohol for fuel before fat—so when you have a glass of wine or spirits. 2 Keep consuming those natural fats: olive oil. 4 You can also add alcohol. age and activity level. being careful not to burn. which. start gradually adding nuts and seeds. hard as it may be—and weight loss will resume. until golden. butter. you’ll keep losing weight. As long as you remain at that level. Let’s say you add 5 daily grams of Net Carbs every couple of weeks until you get to 65 daily grams. 5 Add one new item at a time and remember not to exceed your daily Net Carb gram count as you add new foods. Different people respond to Atkins differently. or until tender. In a small fry pan. in your case.20 PHASE 2: ONGOING WEIGHT LOSS (OWL) WHAT YOU’LL Have DURING THIS PHASE: 1 Continue to enjoy the same delicious protein foods that you did in Induction. Most people stay in this phase until they’re about 4 kilos from their goal weight. turning after 15 minutes. at Atkins. Bake 30 minutes. but now your weight loss stalls and you haven’t trimmed any more inches. recipes and support. You may need to go for two or more weeks between increases—whichever works best for you. and finally begin to add small portions of legumes. wiped clean with a damp paper towel 1 tablespoon virgin olive oil 1 large clove garlic. You may lose weight consistently or in fits and starts. you’ll learn how to add good carbs back into your diet. Remove from oven. MY FAVOURITE RECIPE Portobello Mushroom “Pizza” 1 portobello mushroom (about 80g). it simply postpones it. then berries and more dairy products. Or you may lose consistently and then find weight loss stalls. stirring. if you can handle them. based on such factors as metabolism. Place under griller for 1 minute or until cheese melts and bubbles. Up to that point. olives and more. It’s that simple. as long as weight loss continues and you don’t experience renewed cravings for carb foods. Portabello Mushroom “Pizza” . your body stops burning fat. As you progress through OWL and beyond. Interestingly. just continue to follow Atkins—and stay patient. heat olive oil until fragrant and shimmering. This doesn’t interfere with weight loss. other cheeses and plain whole-milk yogurt. Place mushroom on lined baking tray and brush both sides with olive oil. everyone has a different CLL. stem removed. Top concave side of mushroom with tomato sauce. avocado. gradually increasing your intake in 5-gram increments each week or every several weeks. such as cottage cheese. Makes 1 serving 4 g Net Carbs per serving canola oil. Guess what? You’ve exceeded your CLL. sliced 1 tablespoon no-added-sugar tomato sauce 2 tablespoons shredded mozzarella cheese Heat oven to 220º C and line a baking tray with aluminum foil. non-starchy veggies that we call foundation vegetables. you’ve been losing weight and centimetres. But understand that Carb intake in this phase: Start at 25 grams of Net Carbs per day. plus FREE tools. If indeed you’re on a plateau. add garlic. is approximately 60 grams of Net Carbs per day. Find your Carbohydrate Level for Losing (CLL): Your CLL represents your personal carbohydrate threshold. lower heat and cook. cheese and garlic.com. It’s the number of grams of Net Carbs you can consume each day and still continue to lose weight. Get all the plan details. 6 Continue to take your two daily supplements.

Refer to pages 8–9 for a list of foods to avoid in Phase 1. before advancing to 80 grams. one in small portions to discover your individual tolerances. I went to atkins. you gradually upped your daily carb intake in 5-gram increments. Roasted Cauliflower with Tomato Sauce and Black Olives Chef Mike Isabella custom meal planner setting goals Carb intake in this phase: In OWL. we resumes. 2 . BEST ONLINE TOOL FOR PHASE 3: recipes Recipe Database Get all the plan details. If you’re starting in Phase 3. Be sure to reintroduce new carb foods one by recipes for breakfast. and so forth.com. The Atkins Chef Recipes are some of my absolute favourites. If this happens.com and found a big library of amazing recipes—for any and every occasion. Get recipes then try to reintroduce them later on. You can begin adding back a greater variety of these foods in Phase 3.com. recipes and support. Refer to page 7 for a list of Acceptable Foods for Phase 1 and page 16 for a list of Acceptable Foods for Phase 2. That means that you’d start Pre-Maintenance at 70 grams of Net Carbs. 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. 2 week meal plan right there. “ HOW I OVERCAME MY PHASE 3 OBSTACLE: I had gotten into a rut of eating the same things all the time. remember: Net Carbs equal total grams of carbs minus fibre grams. Pre-Maintenance. you’re going to increase in 10-gram increments as online community you deliberately slow your rate of loss. Let’s say that when you left OWL. you’re almost there. stay there for a couple of weeks or so and then try adding have hundreds of great another 5 daily grams. dinner.22 PHASE 3: PRE-MAINTENANCE PreMaintenance You’re Almost at Your Goal Weight At this point. ” "What do I eat?" is the most common question on any diet program. plus FREE tools. In fact. you'll find delicious low-carb Atkins recipes—quickly If your weight stalls. although you may be able to raise it slightly as you get closer to your goal weight. You’d stay there for a week or more. at Atkins. Here. Searching for variety. Refer to page 20www to understand how to find your Carbohydrate Level for Losing (CLL)—the number of grams of Net Carbs you can consume each day and still continue to lose weight. Once weight loss and easily. at Atkins. Some lunch. sparking cravings for more of the same and even snacks. you were consuming 60 daily grams of Net Carbs. drop back 10 grams of Net Carbs. Once you reach your goal weight. desserts foods may act as trigger foods. Now. or other carb foods. These will form the basis of foods upon which you can expand in Phase 3. back away from them for a while. This number will continue to be important in Phase 3.

combine the remaining cream with the almond milk. In a small saucepan. it’s time to move to Lifetime Maintenance. Almond Panna Cotta . Go too high. divided 1 cup plain. Set out six plastic cups or decorative molds. stir in the almond extract. but not all. your clothes feel tight or you’re plagued with cravings. at least 4 hours. MY FAVOURITE RECIPE Almond Panna Cotta 1 cup double cream. about 1 minute. called your Atkins Carbohydrate Equilibrium (ACE). Or you may reawaken carb cravings. and whole grains like brown rice. As you hone in on it.24 PHASE 3: PRE-MAINTENANCE WHAT YOU’LL HAVE DURING THIS PHASE: 1 You’ll still eat the same satiating protein sources you have since Induction. Most people find that their ACE is about 5 to 10 grams higher than their CLL was in Pre-Maintenance. Many. until small bubbles begin to form along the sides of the pan. and your weight has remained constant for a month. plus FREE tools. Once you’ve found your ACE. stirring. To serve. oatmeal and quinoa. Makes 6 servings 2 g Net Carbs per serving Find your Atkins Carbohydrate Equilibrium (ACE): The ultimate goal of Atkins is not just to lose weight but also to sustain a healthy weight. You can also build on foundation vegetables with such starchy vegetables as pumpkin and sweet potatoes. This personal number. Once the mixture has cooled. you may be able to raise your CLL a bit while still continuing to gradually lose those last few kilos. Pour 1/3 cup of the panna cotta mixture into each cup. To do so. But first you have to reach your goal weight. Cover with plastic wrap and refrigerate overnight or until set. Once you do reach your goal weight. Garnish with almonds (if using). at Atkins. You’ll know that you’ve gone too high if you regain weight. 4 Continue to take your two daily supplements. people can eat these higher-carb foods. 2 Likewise.com. you’ll need to find your long-term threshold for carb consumption while holding your weight constant and without provoking cravings. Stir in sucralose and mix well. Get all the plan details. and weight loss stalls or you might even regain a kilo or two. you’ll spend the next month learning how to maintain it. recipes and support. including a broader array of fruits. Cook over medium heat. It can take some time “playing around” to zero in on your ACE. 3 Continue to gradually add more variety in terms of carbohydrates. unsweetened almond milk 11/2 teaspoons unflavoured gelatin 2 packets sucralose (Splenda) 2 teaspoons almond extract 1/3 cup slivered almonds. represents the number of daily grams of Net Carbs that you can consume without gaining or losing weight. optional Pour ½ cup of the cream into a small bowl. healthy fats continue to be key to appetite control. Pour over the gelatin mixture. however. Sprinkle with the gelatin and let stand until softened. invert each cup of panna cotta on a plate.

Study after study has proven Atkins is perfectly. It’s powerful and fast. It’s rewarding. FOR PHASE 4: online community Online Community BEST ONLINE TOOL Carb intake in this phase: Get all the plan details. recipes and support. just as you did in Pre-Maintenance. Break free of your emotional reliance on food.com. By knowing and abiding by your ACE. 2 week m Visit Atkins. track your weight and you’ll succeed. fish. vegetables. top 10 reasons i love THE atkins lifestyle Roast Chicken Leg with Spicy Avocado-Tomatillo Salsa Chef Ian Clark custom meal planner 01 02 It’s easy and free. and Atkins will help you stay in control—for good. on holiday and when you’re eating out. Eat Atkins anywhere. Your new goal is to stay at your ACE—your threshold for carb consumption. permanent eating habits. absolutely healthy. Poultry. . Atkins holds your hand as you adopt healthy. delicious meals and two snacks a day keep you completely satisfied. at Atkins.com. Perfect for busy lifestyles. meats. active life— you’ll stay slim as you continue eating some of the best foods on Earth. set goals. 08 09 10 Take complete control. Stay with Atkins. Losing weight is challenging. 03 04 It’s flexible. No more out-of-control cravings and hunger.26 PHASE 4: LIFETIME MAINTENANCE 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. Atkins is adaptable to various cuisines and even welcomes vegetarians and vegans into the fold. which you discovered in Pre-Maintenance—while maintaining your weight. It’s sustainable for a lifetime. you can stick with Atkins at home. whole grains and legumes—a neverending array of delicious whole foods—plus thousands of recipes to keep things interesting.5 kilos —your body’s normal ebb and flow—in either direction. You’ll turn your body into a fat-burning machine and can lose up to 6 kilos in the first two weeks. It’s healthy and backed by science. Weight loss is a journey. You can start today with this guide and the foods you already have in your kitchen. 05 06 07 Feelings of uncontrollable hunger and deprivation disappear. Eat the best foods on Earth. fruits. Lose weight and keep it off for good—with a renewed sense of energy and health. You now have the tools to do it. you can be confident that your weight should never fluctuate more than 2 or 2. but so is maintaining it. You’ll never have to go on another diet again. find someone to share it with in our newly updated Atkins Community. Three full. plus FREE tools. Get support from Atkins experts and a nutritionist.

other fruits and moderate portions of starchy vegetables and whole grains. Sauté onion until softened. as well as the millions who’ve changed their lives with this amazing program. no surprises here. olive oil. Add cream and cook until sauce has thickened. enjoy food and the pleasure of sharing meals with others. from a variety of sources. While pasta is cooking. cut into 5cm pieces 1 tablespoon virgin olive oil ¼ brown onion. Penne with Broccolini and Tomato-Cream Sauce Get all the plan details. . at Atkins. 2 Keep consuming those natural fats. about 3 minutes. about 5 minutes. plus FREE tools. Remember. recipes and support. Drain and transfer to a large bowl. 1 Keep eating an adequate amount of protein 4 In order to maintain your goal weight and avoid MY FAVOURITE RECIPE losing more than you want to. Turn off heat and stir in cheese and prosciutto before serving. During last 5 minutes of cooking time.28 PHASE 4: LIFETIME MAINTENANCE WHAT YOU’LL HAVE DURING THIS PHASE: Okay. in the form of olives. including legumes and other plant proteins if your metabolism can handle them. fat is your friend—when you control your carb intake to burn fat for energy. Add pasta to sauce and cook until heated through.com for more information and to participate in the Atkins community of like-minded people. seeds and berries. about 5 minutes. cut into thin strips (½ cup) Prepare pasta according to package directions. we wish you the best of luck. prepare sauce: heat oil in a medium fry pan over high heat. along with legumes. there’s no health risk in eating foods that contain fat. nuts. Penne with Broccolini and Tomato-Cream Sauce 2½ cups Penne 1 bunch broccolini or ½ bunch broccoli. Makes 4 servings 33 g Net Carbs per serving 5 Continue your daily multivitamin/mineral and omega-3 supplements. 3 Enjoy a rich variety of whole-food carbs in the form of vegetables. you may need to add a little more fat to your meals. diced (1 cup) 55g prosciutto or ham. feel free to experiment with different foods and different ways of preparing them. As long as you stay at your ACE. rather than increasing carbs or protein. add broccolini to boiling water. We urge you to explore the rest of atkins. stirring constantly. avocado and the like. Add tomato paste and sauté 2 minutes more. And remember what you’ll continue to steer clear of: 1 Processed foods made with white flour and other refined grains with little or no fibre 2 Added sugar in all its forms 3 Trans fats (hydrogenated and partially hydrogenated oils) Most importantly. From all of us at Atkins.com. That’s your introduction to the Atkins Diet. You now understand that eating right is the only way to eat. finely chopped (½ cup) 1 tablespoon tomato paste 1¼ cups double cream 110g mozzarella cheese.

Try Delicious Atkins Bars and Shakes They fit perfectly into the Atkins Diet. follow your meal plan and get closer to your goal. Get the Atkins Advantage. Just amazing taste and smart nutrition. Without Added Sugar and High Carbs Atkins Advantage — Nutrition Bars Start your day off right with the delicious taste of Atkins Day Break™ bars. Use them as a snack or to supplement a meal. “Good morning.com . And with plenty of protein. You’ll find them in the health section at most supermarkets across the country. YOU KNOW THE BASICS. putting you another step closer to your goal. What a great way to say. fibre and calcium—without excess sugar and loads of carbs—they’re perfect at breakfast or as a mid-morning snack. creamy shakes that offer an optimal low-sugar mix of protein plus essential vitamins and minerals. They taste just like your favourite chocolate bars. Delicious. NOW GET THE ULTIMATE HOW-TO GUIDE Atkins Product Families Atkins Day Break — The Morning Tastes You Love. BEST SELLER NEW YORK TIMES Atkins Endulge — Satisfy Your Sweetest Cravings Atkins Advantage — Powdered Shakes and Ready to Drinks Go ahead—satisfy your sweet cravings and bite into the richness of an Atkins Endulge™ bar. Available at all good bookstores and online at atkins. fibre and only a few grams of Net Carbs. Made with an optimal blend of protein.30 ATKINS PRODUCTS For Your Two Snacks a Day. but there’s only 1 gram of naturally occurring sugar—which means no guilt.” Advantage® bars are the perfect snack to help you eat right. you can enjoy these delicious snacks any time of day. Get the 2-week jumpstart plan. dozens of new recipes and inspiring success stories in The New Atkins for a new you.

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