If you opt for the broth, drink one cup in the morning and another in the midafternoon. Ideally, make your own chicken, beef, or vegetable broth (see recipes in part III part III), but otherwise use regular (not low-sodium) canned or Tetra Pak broth or a bouillon cube dissolved in water. If you"re going to be exercising vigorously, drink one portion about an hour beforehand. If you opt for salt instead, measure out the amount in the morning and sprinkle it on food throughout the day, being sure to use all of it. If you use soy sauce, make sure it is not the low-sodium kind and consume it in at least two portions as a condiment or ingredient in meals.
If you"re taking a diuretic medication or have been advised to restrict your salt intake, consult your physician before adding sodium to your diet. Meanwhile, be sure to eat the recommended amount of vegetables and sufficient protein with every meal, as well as drink enough fluids and take your supplements. If symptoms do crop up or remain, you may want to temporarily increase your intake to 25 grams of Net Carbs by eating more foundation vegetables. Or have some nuts or seeds or even a half cup of tomato juice, which you would not normally have until Ongoing Weight Loss. Once you feel better, eliminate these foods for the time being and return to 20 grams of Net Carbs to speed your weight loss.
Follow this advice, and you"re unlikely to experience the symptoms described above.
YOUR ALLY, THE ATKINS EDGE.
Somewhere toward the end of the first or second week, most people feel a dramatic increase in their energy level and sense of well-being. This is a clear signal that you"ve got the Atkins Edge and can begin to hone your low-carb skills.
Developing new habits and learning how to resist temptation are crucial to your success, but they"re not enough. Another major component of succeeding on Atkins is enjoying what you eat. If it"s blah, boring, or nutritionally inadequate, there"s no way you"re going to stay the course long enough to become slim and healthy. Having a large repertoire of enjoyable food choices and making sure that the right foods and ingredients are always in your kitchen is integral to forming habits that will result in a permanently slim you. (See the sidebar "Don"t Get Caught Short.") Food is necessary for life. Once you discover which types and amounts of food are best for your metabolism, you"ll set yourself up for success in terms of health and weight management as well as satisfaction, and, yes, pleasure. So let"s delve deeper into what you can eat on Induction.
DON"T GET CAUGHT SHORT You"ve been following Atkins to the letter, but after a grueling day at work, the kids are clamoring for dinner and there"s nothing in the house that"s Atkins-compliant. So you wind up eating mac and cheese with the family. If this sounds familiar, you need to have an emergency store on hand at all times. Stock your freezer, fridge, and pantry with the following foods, and you should always be able to put together a tasty low-carb meal.
REFRIGERATOR: Eggs, tofu, cheese, herring in cream sauce (without added sugar), rotisserie chicken (not honey basted), sliced roast beef or fresh turkey, hard salami and other cold cuts with no added sugar; salad fixings.
FREEZER: Hamburger patties, lamb chops, shrimp, chicken b.r.e.a.s.t.s, all in individual ziplock bags for quick defrosting in a bowl of warm water.
PANTRY: Tuna or salmon in cans or vacuum bags, sardines, crabmeat, clams, Vienna sausages.
THE VEGETABLE CHALLENGE.
One of the things we hear most often from people new to Atkins is that they"re having trouble getting enough vegetables into their daily carb tally. New science on the importance of fiber, minerals, and phytochemicals in vegetables has changed our recommendations about the amount of vegetables you should eat in Induction to 12 to 15 grams of Net Carbs. Have at least one, and preferably two, salads a day. To make it easier to track your carbs, we"ve created minirecipes for basic main course and side dish salads, which you can modify.
- Side Dish Salad: Start with 2 cups of salad greens (0.8 gram Net Carbs). Add 6 sliced radishes (0.5 gram), medium tomato (1.6 grams), and a tablespoon of olive oil and a little vinegar, and you"ve spent only about 4 grams of Net Carbs. Hate radishes or tomatoes? Simply replace them with vegetables of comparable carb counts, and you"re set to go. Or add a couple of slices of avocado for another gram of carbs. Start with 2 cups of salad greens (0.8 gram Net Carbs). Add 6 sliced radishes (0.5 gram), medium tomato (1.6 grams), and a tablespoon of olive oil and a little vinegar, and you"ve spent only about 4 grams of Net Carbs. Hate radishes or tomatoes? Simply replace them with vegetables of comparable carb counts, and you"re set to go. Or add a couple of slices of avocado for another gram of carbs.- Main Course Salad: Start with four cups of your favorite leafy greens (1.6 grams Net Carbs). Add cup sliced scallions (1.2 grams), cup sliced raw mushrooms (1.4 grams), and cup cuc.u.mber slices (1.0 gram), for a total of 5.2 grams of Net Carbs. Top with a grilled chicken breast, shrimp, roast beef, tuna, tofu, hard-boiled eggs, or another protein source and dress with oil and vinegar, for roughly another gram, and you"re looking at not much more than 6 grams of Net Carbs. Or pile on such low- or no-carb garnishes as crumbled bacon, diced hard-boiled egg, or grated cheese. Start with four cups of your favorite leafy greens (1.6 grams Net Carbs). Add cup sliced scallions (1.2 grams), cup sliced raw mushrooms (1.4 grams), and cup cuc.u.mber slices (1.0 gram), for a total of 5.2 grams of Net Carbs. Top with a grilled chicken breast, shrimp, roast beef, tuna, tofu, hard-boiled eggs, or another protein source and dress with oil and vinegar, for roughly another gram, and you"re looking at not much more than 6 grams of Net Carbs. Or pile on such low- or no-carb garnishes as crumbled bacon, diced hard-boiled egg, or grated cheese.
Making a salad is no big deal, especially if you invest in a salad spinner. To save time, wash and spin a couple of days" worth of greens, then wrap them gently in a dishtowel, seal in a ziplock bag, and pop the bag into the vegetable drawer in your fridge. Likewise, wash, trim, and cut up your other favorite salad veggies and keep in the fridge. Or, to cut out the washing and prep work, buy bagged prewashed salad greens and packaged sliced vegetables. Easier yet, stop by a salad bar and load up on acceptable vegetables. The point is, don"t let anything get in the way of eating fresh greens.
WHAT"S FOR BREAKFAST?
Most people find that it"s pretty easy to eat Atkins style at lunch and dinner, and it is at breakfast too if you get "egg-cited" about the myriad ways in which eggs can be prepared. But if eggs aren"t your thing, you"ll need to get a bit more creative, as we explain below. Americans have grown up equating the first meal of the day with sugar, in the form of sweetened cereal, jelly doughnuts, juice drinks, toaster pastries, and other foods of dubious value. But in most other countries, breakfasts are much more varied. The j.a.panese often have soup for breakfast, the Scandinavians delight in smoked fish. Time to broaden your own horizons.
Some of our Induction breakfast suggestions are variations of such dishes, and yes, we admit, there"s an egg here and there, but they"re a far cry from two over lightly. Remember, your goal is not just to control carbs but to also get sufficient protein and fat at every meal, including the first meal of the day. The following ideas, which all come in under 4 grams of Net Carbs, should add some variety to your morning repertoire. Some are portable, making them good for weekday mornings, and all serve one unless otherwise indicated.
- On-the-Run Roll-ups: Wrap slices of cheese and ham around a couple of cuc.u.mber spears and a dab of mayonnaise mixed with mustard. Use sliced turkey or roast beef instead and lettuce leaves or another vegetable. Or wrap cream cheese in smoked salmon. Wrap slices of cheese and ham around a couple of cuc.u.mber spears and a dab of mayonnaise mixed with mustard. Use sliced turkey or roast beef instead and lettuce leaves or another vegetable. Or wrap cream cheese in smoked salmon.- Chocolate-Coconut Shake: Blend 4 ounces unsweetened soy or almond milk, 2 tablespoons no-sugar-added coconut milk, 1 scoop unsweetened whey protein powder, 2 teaspoons unsweetened cocoa powder, teaspoon vanilla extract, 3 ice cubes, and 1 packet sucralose (optional) in a blender until well mixed and frothy. Blend 4 ounces unsweetened soy or almond milk, 2 tablespoons no-sugar-added coconut milk, 1 scoop unsweetened whey protein powder, 2 teaspoons unsweetened cocoa powder, teaspoon vanilla extract, 3 ice cubes, and 1 packet sucralose (optional) in a blender until well mixed and frothy.- Stuffed Peppers: Stuff half a bell pepper with a few tablespoons of pork or turkey bulk sausage and microwave for 1015 minutes on high or in a 350F. oven for 45 minutes. Pour off the excess fat, and serve with no-added-sugar salsa or, if desired, with a poached egg and/or grated cheese. Make a batch ahead of time and reheat individual portions. Stuff half a bell pepper with a few tablespoons of pork or turkey bulk sausage and microwave for 1015 minutes on high or in a 350F. oven for 45 minutes. Pour off the excess fat, and serve with no-added-sugar salsa or, if desired, with a poached egg and/or grated cheese. Make a batch ahead of time and reheat individual portions.- Corned Beef Hash. Instead of the potatoes called for in most recipes, use white turnips or chopped cauliflower. Or replace the corned beef with leftover chicken or turkey. Instead of the potatoes called for in most recipes, use white turnips or chopped cauliflower. Or replace the corned beef with leftover chicken or turkey.- Veggie Hash Browns. Saute cauliflower florets and cut-up white turnips and onions in bacon drippings until browned and tender. Add crumbled bacon or sausage and serve with no-added-sugar ketchup. Saute cauliflower florets and cut-up white turnips and onions in bacon drippings until browned and tender. Add crumbled bacon or sausage and serve with no-added-sugar ketchup.- Grilled Stuffed Mushrooms: Brush a portobello mushroom cap with oil. Broil for a minute or two on both sides. Top with browned ground beef and some grated cheese and return to the broiler for a minute or two. Brush a portobello mushroom cap with oil. Broil for a minute or two on both sides. Top with browned ground beef and some grated cheese and return to the broiler for a minute or two.- Eggs Fu Yung: Stir-fry a sliced scallion with cup bean sprouts in a little oil until soft, then add two beaten eggs and cook, stirring, for a minute or two. Serve with soy sauce or no-added-sugar salsa. Or replace the sprouts with grated zucchini, spinach, or vegetable leftovers. Or replace the sprouts with package well-rinsed and drained shirataki noodles. Stir-fry a sliced scallion with cup bean sprouts in a little oil until soft, then add two beaten eggs and cook, stirring, for a minute or two. Serve with soy sauce or no-added-sugar salsa. Or replace the sprouts with grated zucchini, spinach, or vegetable leftovers. Or replace the sprouts with package well-rinsed and drained shirataki noodles.- Morning Soup: Bring 1 cup of water to a boil. Turn down the heat and add 1 bouillon cube, 4 ounces firm tofu cut into small pieces, package well-rinsed shirataki noodles, and 1 thinly sliced scallion. Simmer for a few minutes. Ladle into a soup bowl. Or replace the tofu with chunks of leftover chicken, beef, or pork and/or add watercress or baby spinach leaves. Bring 1 cup of water to a boil. Turn down the heat and add 1 bouillon cube, 4 ounces firm tofu cut into small pieces, package well-rinsed shirataki noodles, and 1 thinly sliced scallion. Simmer for a few minutes. Ladle into a soup bowl. Or replace the tofu with chunks of leftover chicken, beef, or pork and/or add watercress or baby spinach leaves.
While we"re on the subject of breakfast, there"s no reason to avoid caffeinated coffee. Moderate caffeine intake is actually a.s.sociated with improved long-term health and regulation of body weight.1 Coffee contains several antioxidants and has the added benefit of mildly enhancing fat burning. Coffee contains several antioxidants and has the added benefit of mildly enhancing fat burning.2 Add cream (but not milk) and/or one of the four acceptable sweeteners, if you wish. By the way, an overwhelming desire for caffeine is not a true addiction but simply the result of consuming it regularly. You"ll probably notice some withdrawal signs such as a mild headache if you miss your daily dose. This reaction is normal and isn"t a.s.sociated with doing Atkins. However, another common morning beverage, orange juice (along with other fruit juices), is off the table-think of it as liquid sugar, and you"ll understand why. Add cream (but not milk) and/or one of the four acceptable sweeteners, if you wish. By the way, an overwhelming desire for caffeine is not a true addiction but simply the result of consuming it regularly. You"ll probably notice some withdrawal signs such as a mild headache if you miss your daily dose. This reaction is normal and isn"t a.s.sociated with doing Atkins. However, another common morning beverage, orange juice (along with other fruit juices), is off the table-think of it as liquid sugar, and you"ll understand why.
THE MYTH ABOUT EGGS.
THE MYTH: Eggs raise cholesterol levels and increase health risks.
THE REALITY: Eggs are one of the most nutrient-dense foods you can consume. One large egg provides 6 grams of high-quality, easily digested protein and all the essential amino acids. Eggs are also a significant source of a number of vitamins and minerals. The yolk of a large egg has about 4 to 5 grams of fat, mainly the unsaturated type, and also contains choline, an important substance necessary for fat breakdown and brain function. Eggs also provide high-quality protein at a lower cost than many other animal-protein foods.
A large body of research over five decades has revealed no a.s.sociation between eating eggs and heart disease. Recent research involving 9,500 overweight but otherwise healthy adults showed that eating one or more eggs a day had no impact on cholesterol or triglyceride levels and didn"t increase the subjects" risk of heart disease or stroke.3 There also appears to be an a.s.sociation with decreased blood pressure. Subjects who ate eggs also lost more weight and felt more energetic than subjects who ate a bagel for breakfast. Both groups were on reduced-calorie diets, and the egg and the bagel breakfasts both contained the same number of calories. There also appears to be an a.s.sociation with decreased blood pressure. Subjects who ate eggs also lost more weight and felt more energetic than subjects who ate a bagel for breakfast. Both groups were on reduced-calorie diets, and the egg and the bagel breakfasts both contained the same number of calories.4 Previous research indicated that individuals who ate eggs for breakfast felt more satisfied and were likely to consume fewer calories at lunch-time. Previous research indicated that individuals who ate eggs for breakfast felt more satisfied and were likely to consume fewer calories at lunch-time.5 Compared to the bagel eaters, egg eaters lost 65 percent more weight and had a 51 percent greater reduction in BMI. Finally, another study that compared the results of following the Atkins Diet both with and without eggs found that eating three eggs a day is a.s.sociated with a greater increase in HDL ("good") cholesterol. Compared to the bagel eaters, egg eaters lost 65 percent more weight and had a 51 percent greater reduction in BMI. Finally, another study that compared the results of following the Atkins Diet both with and without eggs found that eating three eggs a day is a.s.sociated with a greater increase in HDL ("good") cholesterol.6 So go ahead and enjoy your breakfast-or lunch or dinner-of eggs in all their wondrous variety, without a smidgen of guilt. So go ahead and enjoy your breakfast-or lunch or dinner-of eggs in all their wondrous variety, without a smidgen of guilt.
SNACK TIME.
Snacks are an important part of the Atkins Diet. A midmorning and mid-afternoon snack should help keep your energy on a level plane and head off fatigue, jitters, inability to concentrate, ravenous cravings for inappropriate food, or overeating at your next meal. But not just any snacks will do: they should be made up of fat and protein. Vegetables (and later berries and other fruit) are fine in moderation, but always eat them with some fat and/ or protein to minimize the impact on your blood sugar. In addition to a lowcarb shake or bar, here are ten guilt-free Induction-appropriate snacks, each with no more than 3 grams of Net Carbs.
- An ounce of string cheese- Celery stuffed with cream cheese- Cuc.u.mber "boats" filled with tuna salad- 5 green or black olives, perhaps stuffed with cheese- Half a Haas avocado- Beef or turkey jerky (cured without sugar)- A deviled egg- A lettuce leaf wrapped around grated Cheddar cheese- Sliced ham rolled around a few raw or cooked green beans- Two slices of tomato topped with chopped fresh basil and grated mozzarella and run under the broiler for a minute After the first two weeks you can also have one ounce of nuts or seeds.
DESSERT ON INDUCTION.
On Atkins, desserts are an option, even in Phase 1. Here"s a week"s worth of ideas, each with no more than 3 grams of Net Carbs-to finish off a low-carb meal. Once you"re past the first two weeks and can eat nuts and seeds, your options will open up.
- Chocolate "Pudding": Mix together 2 tablespoons heavy cream, 1 tablespoon unsweetened cocoa powder, and 1 packet of sucralose. Using a fork or a spatula, blend for a couple of minutes until it reaches the consistency of soft ice cream. Add a drop or two of vanilla extract if desired. Mix together 2 tablespoons heavy cream, 1 tablespoon unsweetened cocoa powder, and 1 packet of sucralose. Using a fork or a spatula, blend for a couple of minutes until it reaches the consistency of soft ice cream. Add a drop or two of vanilla extract if desired.- Mocha "Pudding": Add 1 teaspoon instant coffee granules to the above recipe. Add 1 teaspoon instant coffee granules to the above recipe.- Chocolate Coconut "Pudding": Add 1 teaspoon of coconut extract to the basic recipe. Add 1 teaspoon of coconut extract to the basic recipe.- Raspberry Mousse: Follow the recipe on the package of raspberry sugar-free gelatin and partially set in the fridge. Whip cup heavy cream. Gently blend into the gelatin. Return to the fridge until set. Makes four servings. Follow the recipe on the package of raspberry sugar-free gelatin and partially set in the fridge. Whip cup heavy cream. Gently blend into the gelatin. Return to the fridge until set. Makes four servings.- Lime Mousse: Use sugar-free lime (or any other flavor) gelatin instead. Use sugar-free lime (or any other flavor) gelatin instead.- Rhubarb Compote: Treat this vegetable like a fruit. Cut 1 stalk into 1-inch pieces and cook in a saucepan over low heat with a tablespoon of water and 1 packet of sucralose until soft. Serve warm or cold, topped with a little heavy cream. (Makes 2 servings.) Treat this vegetable like a fruit. Cut 1 stalk into 1-inch pieces and cook in a saucepan over low heat with a tablespoon of water and 1 packet of sucralose until soft. Serve warm or cold, topped with a little heavy cream. (Makes 2 servings.)- Vanilla Freeze: In a large cereal bowl, dissolve 1 scoop low-carb vanilla protein powder in cup unsweetened soy milk. Add a cup of cracked ice and stir until the ice turns the mixture to the consistency of soft ice cream. Add a bit more soy milk if it seems too thick. Or make in a blender after crushing the ice. Sweeten with a little acceptable sweetener, if desired. In a large cereal bowl, dissolve 1 scoop low-carb vanilla protein powder in cup unsweetened soy milk. Add a cup of cracked ice and stir until the ice turns the mixture to the consistency of soft ice cream. Add a bit more soy milk if it seems too thick. Or make in a blender after crushing the ice. Sweeten with a little acceptable sweetener, if desired.
LET"S EAT OUT Like many people, you may eat many of your meals outside the home. Fast food may be convenient and inexpensive, but the typical offerings are all too often full of empty carbs: in the bun, crust, breading, condiments, and, of course, the fries. Fortunately, there are other options if you take the trouble to find them. Some fried chicken chains now offer grilled, broiled, roasted, or "broasted" chicken that"s not battered or breaded. Watch out for some of the sauces, however, which may be full of sugar. In a pinch, you can always peel off the battered skin of a piece of fried chicken and eat only the meat.
Many fast-food chains now offer salads with ham or chicken and even salad dressings that aren"t swimming in sugar. If you ask, most will give you a cheeseburger minus the bun, or just ask for a fork and then ditch the bun. The bigger chains provide complete nutritional data for their foods on their Web sites. Burger King and Dairy Queen even allow you to add or subtract the bun and/or condiments and immediately see the nutritional impact. For example, once you remove the bun and ketchup, a Whopper goes from 51 to 3 grams of Net Carbs. For specific suggestions on what to order and what to avoid at twelve national chains, see chapter 11 chapter 11, "Low-Carb Fast-Food and Restaurant Meals."
What about your favorite cuisines? Again, as long as you follow certain guidelines, you can dine out on Atkins. Select simple grilled, broiled, or roasted meats and fish. Avoid deep-fried dishes, which are breaded and may contain harmful trans fats. Likewise, avoid stews, which may have potatoes or other starchy vegetables in them. Gravy is almost always thickened with flour or cornstarch, so steer clear of it. In lieu of potatoes or another starch, ask for an additional portion of (hopefully) fresh vegetables or a side salad.
Nearly every cuisine has a staple food such as potato, bread, rice, pasta, corn, or beans. Though it may seem almost impossible to eat Italian cuisine, for example, without a plate of pasta, what really gives any cuisine its ident.i.ty is certain seasonings and cooking methods. Those elements can be applied to a wide variety of protein sources and vegetables. For advice on how to navigate Italian, Mexican, Indian, Chinese, j.a.panese, and other menus, see Chapter 11 Chapter 11, "Low-Carb Fast-Food and Restaurant Meals."
Regardless of cuisine or price point, all restaurants have some things in common.
- They"re in the service business. And they love repeat customers. Don"t hesitate to ask what"s in a dish. There"s no need to explain why you"re interested. Specify any changes you want, such as salad dressing and any sauces on the side, and ask that the bread basket, chips, and salsa not be placed on the table. And they love repeat customers. Don"t hesitate to ask what"s in a dish. There"s no need to explain why you"re interested. Specify any changes you want, such as salad dressing and any sauces on the side, and ask that the bread basket, chips, and salsa not be placed on the table.- Don"t believe the menu. Though many major chains and some restaurants have done their homework, just because a dish is listed in a "healthy" or "low-carb" section of the menu doesn"t mean that it actually is. If carb counts aren"t listed, take any claims with a large grain of salt. Though many major chains and some restaurants have done their homework, just because a dish is listed in a "healthy" or "low-carb" section of the menu doesn"t mean that it actually is. If carb counts aren"t listed, take any claims with a large grain of salt.- Exercise portion control. Most chains and many other restaurants have supersized their portions. You can always take leftovers home in a doggie bag. Most chains and many other restaurants have supersized their portions. You can always take leftovers home in a doggie bag.- Play it safe with a salad. Just be sure to order dressing that has an oil-and-vinegar base, whether French, Italian, or Greek. Mayo is fine on occasion (sometimes you just can"t dodge soybean oil), as is blue cheese dressing, which is either mayo- or, preferably, sour creambased. Get it on the side for portion control, and ditch any croutons. Just be sure to order dressing that has an oil-and-vinegar base, whether French, Italian, or Greek. Mayo is fine on occasion (sometimes you just can"t dodge soybean oil), as is blue cheese dressing, which is either mayo- or, preferably, sour creambased. Get it on the side for portion control, and ditch any croutons.- Ask your server about the dressing and pa.s.s on it if you"re not satisfied with the explanation. Many packaged dressings are full of sugar, cornstarch, or corn syrup. and pa.s.s on it if you"re not satisfied with the explanation. Many packaged dressings are full of sugar, cornstarch, or corn syrup.- Preview the menu. Even smaller restaurants often post their menus online. Decide what you"re going to order before you arrive so you won"t be tempted to order less suitable dishes. Even smaller restaurants often post their menus online. Decide what you"re going to order before you arrive so you won"t be tempted to order less suitable dishes.- Steer clear of temptation. If you"re concerned that eating in a Mexican restaurant, for example, could tempt you with longtime high-carb favorites, go somewhere else. If you"re concerned that eating in a Mexican restaurant, for example, could tempt you with longtime high-carb favorites, go somewhere else.
ON THE ROAD.
Many of us live life on the run, commuting to work, driving kids to school and activities, rushing from one commitment to another. When hunger strikes, you"re often at the mercy of a vending machine or snack bar that offers only sugary, starchy options. That"s why it"s essential to have a repertoire of portable low-carb foods that you can take on the road or in a plane. Some of our Induction-approved snack ideas, such as string cheese, fill the bill, as, of course, do low-carb meal replacement bars and Tetra Pak shakes. One item will do as a snack, but if you"re putting together a meal, you"ll need to include several items. Pack each item in a separate ziplock bag in an insulated bag. Here are some suggestions.
- Sliced vegetables with cream cheese- Cheese slices or cubes- Hard-boiled eggs- Cold cuts- Nuts and pumpkin seeds (after first two weeks on Induction)- Vacuum-packed tuna- Strips of cooked chicken breast, wings, or drumsticks, or sliced leftover steak What about when you"re traveling for business or pleasure? Follow our advice for eating out above. If you order from room service, specify what you don"t don"t want as well as what you do and have the server remove any "offending" items that make their way into your room. A pair of plump hard rolls staring you in the face as you eat dinner in front of the plasma is not a good idea. Likewise, as soon as you"re done, put the tray outside the door so you don"t wind up grazing hours later. Resist the impulse to check out the contents of the room"s bar refrigerator. Other than bottled water, which you can get less expensively elsewhere, it"s a minefield studded with sugary and starchy snacks. If you think you may give in to temptation, decline the key to the fridge or return it to the reception desk. want as well as what you do and have the server remove any "offending" items that make their way into your room. A pair of plump hard rolls staring you in the face as you eat dinner in front of the plasma is not a good idea. Likewise, as soon as you"re done, put the tray outside the door so you don"t wind up grazing hours later. Resist the impulse to check out the contents of the room"s bar refrigerator. Other than bottled water, which you can get less expensively elsewhere, it"s a minefield studded with sugary and starchy snacks. If you think you may give in to temptation, decline the key to the fridge or return it to the reception desk.
HOW ARE YOU DOING?.
After a week or so on Induction, you should have the basics under your belt. If you"re thinking "It"s a breeze!" you"ve obviously already lost an impressive amount of weight and are feeling energized. Do prepare yourself for a bit of a slowdown after you"ve lost that extra water weight you were carrying. For variety (and to avoid boredom), it"s a good idea to start sampling new foods, particularly new foundation vegetables, and explore new ways of preparing old favorites.
If you"ve been writing in your journal each day, you"ll be able to see whether you"ve been eating enough vegetables and drinking enough fluids. You"ll also begin to recognize such patterns as an afternoon slump if you"re skipping your snack. If you feel hungry on a regular basis, review your protein intake; you"re almost certainly not eating enough. You may have already discovered the difference between hunger and habit. If so, bravo! Some people go through life without ever learning the distinction. If you feel weak or light-headed, check on when you had your last cup of broth. If it"s been more than six or eight hours, have another.
If your first week wasn"t a walk in the park or the pounds and inches aren"t dropping as fast as you"d hoped, a few small adjustments may be all you need to get into first gear. If you"ve had trouble changing some ingrained habits, now"s the time to adjust any missteps and lay the groundwork for a whole new set of habits. This is a much harder task than losing a few pounds the first week of a new diet. And we know that change doesn"t happen overnight. As you move through the first three phases of Atkins, you"ll have the opportunity to hone those new habits. The day will come when you can walk through the cookie, cracker, or snack food aisles or ice cream section of the supermarket without a twinge. Then you"ll realize that you"ve banished one of your old habits. At this very moment it may be hard to believe that that day will ever come. But we promise you, it will.
Changing habits is essential, but you might simply be someone-and you are not alone-who, no matter how faithfully she-unfortunately, this is more often a problem for women-follows the program, will find it slow going. We profile such a person at the end of this chapter. Metabolic resistance simply means that your body is resistant to losing weight. This may be the case if you have lost and then regained weight in the recent past. If, after two weeks on Induction, you"ve lost no weight or merely the 2 pounds that typically const.i.tute water weight, you need to confirm that you"re actually doing everything right. It"s the rare person who doesn"t lose weight on Atkins, so the two most important pieces of advice we can give you are: first, be sure you"re in full compliance with the program, and second, be patient. Occasionally, those first few pounds are maddeningly slow to disappear from your life. Even if you think you"re doing everything right, this spot quiz should set you right.
Were your expectations unrealistic?
If you"ve already lost more than 2 or 3 pounds (some of it water weight), you"re on your way. From here on in, you"ll be shedding fat. Although some people do experience more dramatic results, a loss of just a few pounds is definitely within the normal range. Stay the course, and those small increments will add up.
Course correction: Readjust your expectations. After the initial few weeks, your average rate of loss could be as low as 1 to 2 pounds per week. Readjust your expectations. After the initial few weeks, your average rate of loss could be as low as 1 to 2 pounds per week.
Are you eating too much protein?
Sometimes people new to Atkins take the freedom to eat ample amounts of protein to extremes. Protein is essential to fortify your body, but overindulging can get in the way of fat burning and stall weight loss.
Course correction: Cut back to a maximum of 6 ounces at each meal (unless you"re a tall man who might need a bit more) and follow the guidelines for total daily intake in Cut back to a maximum of 6 ounces at each meal (unless you"re a tall man who might need a bit more) and follow the guidelines for total daily intake in chapter 4 chapter 4, and you should see results.
Are you not eating enough or holding back on fat?
Strange as it sounds, eating too little or skipping meals can slow down your metabolism. Eat three meals a day, or, if you simply aren"t hungry, have a small snack that includes fat and protein. Once you"re eating sufficient quant.i.ties of both, you should start shedding pounds. If your calorie intake dips too low, your metabolism slows to preserve your body"s organs and muscle ma.s.s.
Course correction: Follow the guidelines on fat intake to ensure that you"re getting enough energy to maintain your metabolic rate. Don"t follow a low-carb, low-fat diet! Follow the guidelines on fat intake to ensure that you"re getting enough energy to maintain your metabolic rate. Don"t follow a low-carb, low-fat diet!
Are you eating too many calories?
Although you don"t have to count calories on Atkins, if you"re overdoing the protein and fat, you may be taking in too many calories. We know, we said that you don"t have to count calories on Atkins, and the vast majority of people don"t, but you may need a reality check.
Course correction: See "Savor, Don"t Smother" on page 57 and refer to the recommended protein ranges on page 42. Women should shoot for a range of 1,500 to 1,800 calories a day, while men should aim for 1,800 to 2,200. Eat less if you"re not losing weight. If you"re accustomed to counting calories, you"ll know what your range is. If not, a spot check at See "Savor, Don"t Smother" on page 57 and refer to the recommended protein ranges on page 42. Women should shoot for a range of 1,500 to 1,800 calories a day, while men should aim for 1,800 to 2,200. Eat less if you"re not losing weight. If you"re accustomed to counting calories, you"ll know what your range is. If not, a spot check at www.fitday.com will tell you whether you"re in the ballpark. (If you"re losing nicely, don"t worry about calories.) will tell you whether you"re in the ballpark. (If you"re losing nicely, don"t worry about calories.) Are you counting grams of Net Carbs?
If you"re just estimating, you may well be consuming too many carbs. Course correction: Course correction: Note the carb content of each item you eat in your diet journal. If you"re right at about 20 grams of Net Carbs and not losing weight, make sure that you"re not exceeding the recommended protein portions. Note the carb content of each item you eat in your diet journal. If you"re right at about 20 grams of Net Carbs and not losing weight, make sure that you"re not exceeding the recommended protein portions.
Are you eating 12 to 15 of your carb grams in the form of foundation vegetables?
If you"re not, you may be constipated, which will obviously impact the numbers on your scale and tape measure. The fiber and moisture in vegetables also help you feel full so you"ll eat less.
Course correction: To learn how to incorporate more foundation vegetables into your meals, see "The Vegetable Challenge" on page 98. To learn how to incorporate more foundation vegetables into your meals, see "The Vegetable Challenge" on page 98.
Are you consuming hidden carbs?
Unless you"re reading the labels on all sauces, condiments, beverages, and packaged products, you might be unaware that you"re consuming added sugars and other carbs. And do they add up fast!
Course correction: Eat nothing that you"re not 100 percent sure contains no hidden carbs. Eat nothing that you"re not 100 percent sure contains no hidden carbs.
Are you overdoing low-carb shakes and bars?
The limit is two a day in Induction for products with no more than 3 grams of Net Carbs.
Course correction: If you"re having three or more shakes and/or bars a day, cut back to two. (This almost certainly means that you"re not eating enough foundation vegetables.) If you"re eating two, cut back to one. If you"re having three or more shakes and/or bars a day, cut back to two. (This almost certainly means that you"re not eating enough foundation vegetables.) If you"re eating two, cut back to one.
Are you using more than three packets a day of noncaloric sweeteners?
Sweeteners themselves contain no carbs, but they"re made with a powdered agent to prevent clumping, which contains somewhat less than 1 gram of carbohydrate per packet. Those small amounts can add up all too quickly when your total is 20 grams a day.
Course correction: Cut back to three packets. If that doesn"t work, cut out any sodas sweetened with noncaloric sweeteners. Cut back to three packets. If that doesn"t work, cut out any sodas sweetened with noncaloric sweeteners.
Are you really, truly drinking at least eight 8-ounce gla.s.ses of water and other fluids?
Fluid helps you feel full, so you"re less likely to overeat.
Course correction: Keep track of your fluid intake, and aim for a minimum of 64 ounces. Keep track of your fluid intake, and aim for a minimum of 64 ounces.
Are you skipping meals and then getting ravenous before the next meal?
One reason we recommend a morning and afternoon snack is to keep you from getting so hungry that you lose the internal gauge that alerts you when you"ve eaten enough.
Course correction: Eat three meals and two snacks to keep your appet.i.te under control. Eat three meals and two snacks to keep your appet.i.te under control.
Are you taking over-the-counter (OTC) drugs that could slow your weight loss?
Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen (Motrin, Advil), naproxen (Aleve, Naprosyn), and ketoprofen (Orudis) cause water retention and may block fat burning. Other OTC drugs can also interfere with weight loss.
Course correction: Cut back on these drugs if possible. If you need further pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative anti-inflammatory remedies. Cut back on these drugs if possible. If you need further pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative anti-inflammatory remedies.
Are you taking prescription medications that could slow weight loss?
There are many pharmaceuticals that can interfere with weight loss. They include estrogens in hormone replacement therapies and birth control pills, many antidepressants, insulin and insulin-stimulating drugs, antiarthritis drugs (including steroids), diuretics, and beta-blockers.
Course correction: Speak to your doctor about whether you can use another prescription drug. Caution: Speak to your doctor about whether you can use another prescription drug. Caution: Do not go off or reduce the dosage of any drugs without medical consultation. Do not go off or reduce the dosage of any drugs without medical consultation.
Are you under stress?
Stress plays a profound role in weight loss efforts. When you produce a lot of the stress hormone cortisol, your body releases more insulin to buffer its effects. Insulin, as you now know, is the fat-storing hormone, and it deposits fat around the waist first. Insulin also causes sodium retention, which in turn makes you hold water. If your waist is as large as or larger than your hips, you may be particularly sensitive to cortisol, which is one reason why we recommend you take your measurements before you begin Atkins. Course correction: Course correction: Meditation, biofeedback, low-intensity exercise, and yoga are all known stress reducers. Meditation, biofeedback, low-intensity exercise, and yoga are all known stress reducers.
OTHER MEASURES OF SUCCESS.
What if you"re not losing weight-or have lost very little-but have carefully reviewed all the questions and answers above and can honestly say that none apply to you? You may have not had any extra water (bloating) to start with and therefore didn"t experience the usual water weight loss. But sometimes there"s no explanation for slow weight loss. Your body has its own agenda and timetable. It isn"t a duplicate of anyone else"s body. In the long run, it nearly always responds to sensible management, but in the short run, it may decide to go its own way, for its own inexplicable reasons. Be patient. You can outwait it. After the first few weeks, you"ll have adapted to the diet by switching your metabolism to burning fat and will start to lose weight.
Remember, too, that whittling off pounds is not the only way to measure success. Look at the other markers. Are you feeling better than you used to? Do you have more energy? If so, good things are happening to your body. Have you tried on those clothes that felt a little too tight just a couple of weeks ago and found them looser? Hopefully, you"ve followed our advice about measuring your chest, waist, hips, thighs, and upper arms. If you"re eliminating inches, the scale will eventually catch up. It"s a mistake to ignore this advice. You may be losing weight but building a little muscle. If so, that"s great news. Your clothes will fit better, and the scale will soon catch up with the measuring tape.
Increasing your activity may be helpful as you move through the phases. Continue to take it easy in the first two weeks of Induction, but if you stay in this phase longer, you may decide that it"s time to get moving. If you"ve been a bona fide couch potato for years, take it slowly. Perhaps a walk around the block after dinner is all you can manage now, but even small efforts can add up. If exercise has been an a.s.set for you in the past, it"s time to switch to the "on" b.u.t.ton for good. If you"ve always been active, think about ramping up your activity level a bit as your weight comes down. Many of you will find Atkins and exercise naturally complement each other.
READY TO MOVE ON? IT"S UP TO YOU By the end of your second week on Induction, it"s decision time. Even if you got off to a rocky start, by the end of the second week you should have corrected any missteps and your results will show it. You should be losing weight and inches-although perhaps not as fast as you had hoped-and feeling energized. After the first week, low energy is very often a sign that you are not regularly consuming enough salt. Review the paragraphs about how to address sodium depletion in this chapter. Getting adequate salt also eliminates or minimizes other symptoms that may accompany switching to fat metabolism.
If you"re not feeling satisfied with your meals and snacks, you"re probably not eating enough protein and/or fat. Again, the combination will moderate your appet.i.te and boost your energy level. You may also be missing the filling benefit of fiber if you"re not eating the recommended amount of foundation vegetables. Skipping meals or snacks may also increase the likelihood of giving in to cravings for sugary, starchy, and other unacceptable foods. As you now know, sugars and refined carbs block fat burning.
You know what to do. So just do it. Let go of the carbs! Instead of saying that Atkins is too restrictive, explore the great foods you can eat and fill yourself up so hunger doesn"t overtake your good intentions. If you can stick to the program for just two weeks, you"ll experience the Atkins Edge. Among its other beneficial effects, burning fat for energy moderates hunger and cravings. Without it, it"s unlikely that you"ll be able to realize your dream of a healthier, slimmer body.
DECISION TIME.
Based upon your experience in the last two weeks, plus your weight goal, you"ve come to one of the forks in the road. It"s time to decide whether to stay in Induction or move on to Phase 2, Ongoing Weight Loss, or even to Phase 3, Pre-Maintenance. Having a large amount of weight to lose is a common reason to stay longer in Induction, as you"ll lose a bit more quickly and consistently in this phase than in subsequent ones. If you"re content for now with the Induction food choices, you should consider staying put. But as always, the choice is yours. On the other hand, if you"re close to your goal weight, losing very quickly, or being tempted to stray because of limited food choices, it"s time to move to OWL.
Don"t make the mistake of staying in Induction too long just because you love how the pounds are peeling off. Eventually, it"s important to move through the phases to ensure that you have cured yourself of your old habits and can reintroduce foods without halting your weight loss or provoking cravings. Losing weight fast is exhilarating, but it will likely be a temporary fix if you don"t find your comfort zone for eating in the "real world." Deliberately slowing your rate of weight loss as you approach your goal will make it easier to make those lost pounds history-permanently. You needn"t worry about any health risks of staying in Induction, but you do need to work on moving up the ladder so you can find your tolerance for carbs, whether it"s 30, 50, 60, or more grams a day.
Move to OWL if...
- You"re already within 15 pounds of your goal weight. It"s important for you to move on to learn a new, permanent way of eating.- You"re bored with your current food choices.- You"ve been in Induction for several months and are more than halfway to your goal. Again, it"s important for most people to cycle through the phases.
You may choose to stay in Induction if...
- You still have more than 30 pounds to lose.
You should stay in Induction for now if...
- You still have a large amount of weight to lose.- You"re still struggling with carb cravings.- You have not been fully compliant with Induction.- If you still have elevated blood sugar or blood pressure levels.- Your weight loss is slow and you aren"t physically active.
Move on to Pre-Maintenance if...
- You"re within 10 pounds of your goal weight and still losing at a brisk pace.