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Note: Atkins is about eating until you are full, and not until you are "stuffed." Even though it does not advocate counting calories, please know that if you eat excessive calories, you may hinder your weight loss.

Which ever diet you are following, please get the book and read it to educate yourselves.

If.you are currently under a doctor's care, and/or taking any medication/prescribtions, please confer with your doctor before embarking on any type of diet. When you are eating low carb, your doctor may have to adjust your medications. So please, adhere to this before you start low carbing.


ATKINS LOW CARB DIET RULES

Phase One:

Phase 1, Induction, is a brief, jump start phase that supercharges your body's fat burning power.


Here's what you'll do:

You'll REV up your metabolism and start burning fat

During Induction, you'll reduce your carbohydrate intake to 20 Net Carbs per day. As you reduce carbs and sugars - your body revs into action and begins to use fat for your primary fuel source, resulting in weight loss.

You'll eat a variety of foods

During Induction, you eat lean protein such as chicken, fish, lean cuts of beef, eggs and more. You can have your choice of good fats; olive oil is one of the best. Plus, you'll eat leafy greens, a variety of fresh, colorful vegetables and of course, sweet Atkins snacks. You will be happy.

You'll say goodbye to bad carbs and say hello to feeling good

You'll walk away from the sugary baked goods, breads and pastas that have been dragging you down -but once you eat the Atkins way for just a few days, you won't miss these high carb, high sugar foods. You'll also hold off eating fruit and nuts for two weeks - but don't worry, we'll show you how to bring these nutritious foods back in later phases - and still lose weight.

You'll begin to see big results in just two weeks

That's right, 14 days to an amazing new - but not finished - you. Stick with Induction and you can lose up to 15 pounds in two weeks* - then go on to the next phase, Ongoing Weight Loss (OWL) during which you'll add variety to your diet while you continue to lose weight.

What can I eat:
All fish including:
Flounder
Herring
Salmon
Sardines
Sole
Tuna
Trout
All fowl including:
Cornish Hen
Chicken
Duck
Goose
Pheasant
Quail
Turkey

All shellfish including:

Clams
Crabmeat
Mussels*
Oysters*
Shrimp
Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

Bacon*
Beef
Ham*
Lamb
Pork
Veal
Venison

*Be aware of processed meat and that some may be cured with sugar, which will add to the carbohydrate
count. Also steer clear of meats with added nitrates.
Eggs

Sweeteners

Any artificial, non-sugar sweetener is permitted on the Atkins food list. Some of the possibilities include sucralose (Splenda), aspartame (Equal), saccharine (Sweet 'n' Low), and acesulfame potassium (or ace-K, usually found in conjunction with another artificial sweetener). If you prefer a natural sweetener, you may use Stevia-- an intensely sweet herb that is available in both processed and unprocessed, in bulk and in packets, and in most health food and grocery stores.

Sweeteners TO AVOID include sugar alcohols (maltitol, sorbitol, xylitol), natural sugars (fructose, sucrose, maltose, dextrose, glucose), and such things as honey or corn syrup.




Phase II

What is ongoing weight loss (OWL)?
Ongoing Weight Loss, or OWL as we like to call it, is the second phase of the Atkins Nutritional Approach. This phase gives you the knowledge and freedom to begin to add variety into your diet as you control your Net Carb intake and continue to lose weight. You'll stay on OWL until you are within 10lbs of your goal then move to Pre-Maintenance. Get excited - and get started.


Here's what you'll do:

You'll learn how to take weight loss into your own hands
Induction gave you the guidelines, now you learn how to take control - you'll start adding delicious, healthy foods back into your diet - a wider variety of vegetables, plus fruit, nuts and seeds.

You'll establish a personal eating plan

Week by week, you'll add more carbohydrates back into your diet while you keep track of your weight. You'll eventually learn your own very personal threshold level of carbohydrate consumption - we call it CCLL - Critical Carbohydrate Level for Losing.

You'll eat right and keep that engine going strong

Although the accelerated weight loss pace of induction slows, you will continue to lose weight at a steady pace with your new supercharged metabolism. Rest assured, you'll still feel energized and ready to take on the world.

You'll become more and more confident

Each week, as your food and nutrition knowledge grows, so does your self-assurance. This is working, and you're the one making it happen. Get used to that feeling of confidence and control; it's going to be with you from now on.

How to start OWL

Ready to learn even more about the Atkins Nutritional Approach, keep losing weight, feel energized and in control?
Here we go:

Net Carbohydrates during this phase:
Start with 25 grams per day. Each week, increase daily Net Carbs by 5 grams.

Through OWL and beyond, Atkins will teach you how to add good carbs back into your diet. Once you start this phase, you'll increase your daily carb intake from Induction's 20 grams a day up to 25 grams during your first week of OWL. During week two of OWL, you can consume 30 grams of Net Carbs per day - and so on.

What you'll eat during this phase

- Continue to enjoy adequate amounts of lean protein - chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs, and a variety of vegetable proteins.

- Keep consuming those natural fats - olive oil, safflower oil, butter, and avocado.

- In addition, start adding variety, including new vegetables, berries, nuts and seeds - just remember to stick with your daily Net Carb count each week

Phase II Food List:

During OWL, you add higher carb foods back into your diet – 5 daily Net Carbs per week. You can
move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will be eating
primarily natural, unprocessed foods, you will find an increasing number of convenience foods – choices
that help even busy people stay on track.

The Power of Five

In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total carbs minus
fibre).

Dairy Serving Size Net Carbs
Cottage cheese 1% 6oz/168 grams 4.7
Double cream 2tbs 0.8
Mozzarella cheese 5oz/140 grams 3.0
Ricotta cheese 4oz/112 grams 5.7
Nuts and Seeds Serving Size Net Carbs
Almonds 30 nuts 5.2
Brazil nuts 10 nuts 4.0
Cashews 9 nuts 4.4
Hulled sunflower seeds 6 tablespoons 5.0
Macadamias 12 nuts 4.0
Pecans 10 halves 3.0
Pistachios 50 nuts 5.0
Walnuts 14 nuts 5.0

Phase III

What is Pre-maintenance?

Pre-Maintenance is the third phase of the Atkins Nutritional Approach. You're almost there; just 10 pounds to go. You've taken total control of your eating and, you're enjoying more variety, increased your level of activity and still losing weight and you believe what millions of people have come to know - this really is a lifetime approach - and it feels fantastic.


Here's what you'll do:

You'll feel more empowered than ever

The first two phases of Atkins guide you, now you're the one leading the charge. Eating the right foods has become second nature, being active is something you look forward to. You're running the show, running it well and losing those last 10 pounds.

You'll discover your Carbohydrate Equilibrium

During Pre-Maintenance, you'll keep adding good carbs to your diet each week and continue to lose until you reach your point of equilibrium -- the point where you don't lose, or gain any more weight. We call this magic number your Atkins Carbohydrate Equilibrium, or ACE.

You'll enjoy the benefits of patience

When it comes to losing your last few pounds, slower is definitely better. It may take several months to reach your Atkins Carbohydrate Equilibrium - and that's a good thing, because this leisurely pace tells your body, "this is completely natural."

You'll ease into your perfect plan for lifetime maintenance

Remember, the goal here isn't just to lose weight, but to keep it off, from now on. That's what Pre-Maintenance is all about. You fine-tune your eating during this third phase until it all becomes automatic.

How to Start Pre-Maintenance

Pre-Maintenance gives you more freedom and more control as you get ever closer to your goal.

Ready? Here we go:

Net Carbohydrates during this phase: Each week, increase daily Net Carbs by 10 grams
Let's say you ended Ongoing Weight Loss (OWL) at 45 Net Carbs a day. Well, congratulations, you get to start Pre-Maintenance at 55. Then, next week, increase to 65 - as long as you're still losing weight, that is. If you stall, drop back 10 grams of Net Carbs.


Finding your Atkins Carbohydrate Equilibrium (ACE)

The ultimate goal of Atkins is to find the maximum number of Net Carbs you can eat without gaining or losing weight. This very personal number is called your ACE - or Atkins Carbohydrate Equilibrium. You will find your ACE as you add Net Carbs back into your diet. Ideally, you want to reach your ACE level when you're at your goal weight. So, adjust your carbs as needed to keep losing.

What you'll eat during this phase

You're still eating plenty of lean protein - chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs and a variety of vegetable proteins.
Y
ou can continue to add more variety in terms of carbohydrates - delicious fruits like apples, peaches, strawberries and bananas. Add whole grains like brown rice, oatmeal and whole grain, high fibre cereals.

Food List for Phase III:

Now it’s time to slow your weight loss and find your ACE, Atkins Carbohydrate Equilibrium. And we have a great way to do it – more variety. Pair these foods, including some whole grains, with the Acceptable Foods lists from Phase 1 and 2 for your total variety eating plan. In Pre-Maintenance, you add 10 daily Net Carbs per week – The Power of 10 makes it easy. These foods, in these portion sizes, all equal about 10 grams of Net Carbs – remember, total carbs minus fibre.

The Power of 10

Starchy Vegetables* Serving Size Net Carbs
Acorn Squash 3oz/84 grams 10.0
Carrots 5oz/140grams 10.2
White Potatoes 3oz/84 grams 11.3
Yams cooked 3oz/84 grams 9.6
Legumes* Serving Size Net Carbs
Chickpeas 3oz/84 grams 16.2
Gt Northern Beans 3oz/84 grams 12.5
Kidney Beans 3oz/84 grams 11.6
Lentils 3oz/84 grams 10.3
Lima (Butter) Beans 3oz/84 grams 14.2
Navy Beans 3oz/84 grams 15.5
Pinto Beans 3oz/84 grams 13.5

Phase 4 Lifetime Maintenance:

Lifetime Maintenance is the fourth and final phase of the Atkins Nutritional Approach. This is where you make a commitment to being at your goal weight from now on. It's where you celebrate the sensible eating plan you've mastered - and enjoy sustained energy, improved health, amazing confidence and best of all, the way you look in the mirror.


Here's what you'll do:

You'll commit to being in charge for a lifetime. You've done it. Now it's time to prove you can keep doing it. Lifetime Maintenance will show you how. Your healthy eating and increased activity are yours, not for today or tomorrow - but forever.

You'll depend on your ACE

You found your Atkins Carbohydrate Equilibrium (ACE) during Phase 3: Pre-maintenance. That's your magic number, and during Lifetime Maintenance, you'll learn to stick to that number as if it were second nature - and easily stay within 5 pounds of your goal weight.

How to Start Lifetime Maintenance

You've made it this far; the rest is easy. Here are the key tips for Lifetime Maintenance.

Here we go:

Net Carbohydrates during this phase: Stay at your ACE

During this phase, the goal is to stay at your ACE, Atkins Carbohydrate Equilibrium - which you discovered during Pre-Maintenance. Staying at your ACE number gives you confidence that your weight won't fluctuate more than two or three pounds in either direction - this is just your body's normal ebb and flow.

What you'll eat during this phase

- Okay, no surprise here. Keep eating plenty of lean protein, any kind you like. Beef, lamb, chicken, turkey, fish, shellfish, and a variety of vegetable proteins.

- Keep consuming those good fats. Avocado, olive oil, etc.

- Enjoy your rich variety of good carbs, high fiber fruits and vegetables, nuts and whole grains.

- And remember what you're staying away from: bad fats; refined foods made with white flours and sugar with little or no fiber.

Most importantly, have fun with food

You now understand that eating right is the only way to eat. And, you realize, it's really enjoyable too. So, have fun, eat some of the best foods on earth, experiment with different foods. Just stay at your ACE.

Conquer your old bad habits once and for all and learn to cope with real-world distractions

Life is still life, even though you're at your goal. That means stressful times. But while we normally reach for starchy and sugary foods during these times, you can cope by choosing the right foods, which coincidentally, reduces stress. So stick it out.

And, reorganize your kitchen. Make sure you have lots of quick, easy snacks on hand, including Atkins bars and shakes. Sweet, satisfying and perfect for helping you stay at your goal weight. Yum. You've made weight loss a priority. Now do the same for weight management.