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Atkins Diet:A Complete Weight Loss and Low Carb Cookbook For Beginners

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ATKINS DIET

A COMPLETE WEIGHT LOSS AND LOW CARB COOKBOOK FOR BEGINNERS

Introduction

 

I want to thank you and congratulate you for downloading the book, “ATKINS DIET.

This book contains proven steps and strategies on how to lose your weight and live a healthy life.

Thanks again for downloading this book, I hope you enjoy it!

 [* Copyright 2017 by ___EMILY MAYR___________________ - All rights reserved. *]

 

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TABLE OF CONTENTS

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p<>{color:#000;}. INTRODUCTION

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p<>{color:#000;}. What Is the Atkins Diet?

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p<>{color:#000;}. HOW DOES IT WORK?

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p<>{color:#000;}. THE FOUR PHASES OF ATKINS

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p<>{color:#000;}. Will you lose weight?

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p<>{color:#000;}. How effective is the diet?

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p<>{color:#000;}. Foods to eat and avoid

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p<>{color:#000;}. 5 Health Benefits of the Atkins Diet

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p<>{color:#000;}. 7 Day Atkins Menu Plan

INTRODUCTION

“Controlling carbs works in virtually every situation, when you’re having dinner with the family or hosting a dinner party, when you’re in a hurry or spending the day creating delicacies in your kitchen. If you like to take shortcuts or you enjoy starting from scratch, if you mostly tinker in the kitchen on the weekends or cook every day, here are the recipes that suit your lifestyle.”
- Veronica Atkins

The Atkins diet — a popular low- or modified-carb diet that’s high in fats and proteins but low in things like sugar, fruit, grains and many processed foods — has been around for more than 40 years. Various books written about the Atkins diet are some of the best-selling in the diet category, with more than 45 million sold worldwide.

The Atkins diet was created by an American cardiologist named Dr. Robert Atkins, who believed that eating a low-carb diet that focuses on foods like meat, veggies, cheese and butter could help many struggling with weight gain to quickly shed extra fat. Below you’ll learn what the Atkins diet is, how it works, the different phases of the diet, what to eat in each phase and also some alternatives to consider based on potential dangers involved.

Keep in mind that while low-carb diets have certainly been shown to help promote weight loss and in some cases other health benefits, overall there is only weak evidence supporting its effectiveness as a sustainable, long-term diet plan to lose weight.

As I share several alternatives to the Atkins diet, I detail my personal recommendation for how to lose weight in a healthy manner — plus, most importantly, how to keep it off! Ideally you’ll formulate your own healing diet that combines the effectiveness of an unprocessed, moderately low-carb diet plan with other lifestyle changes (including getting regular exercise and reducing stress). With this approach, you can lose weight effortlessly, feel better overall and prevent the weight from simply coming back.

Atkins simplified—a faster, easier, and more effective plan for healthy, low-carb eating that helps you to start losing weight immediately (and keep it off forever).

Are you tired of being overweight? Have you tried tons of diets, but found that they do not work? Are you tired of denying yourself food without seeing results? Does this make you sad and unhappy? Get ready to say goodbye to all these disappointments forever! Start losing weight now and love your new healthy and beautiful body! The Atkins diet is a time-tested and reliable diet for burning fat and getting healthier every day.

The body is an engine; carbs are the gas that makes it go. Limiting carbs makes the body turn to an alternative fuel – stored fat. So sugars and “simple starches” like potatoes, white bread and rice are all but squeezed out; protein and fat like chicken, meat and eggs are embraced. Fat is burned; pounds come off.

What Is the Atkins Diet?

The Atkins diet is a low-carb diet that’s been used for several decades to help people lose weight and potentially improve certain health conditions. There are several different types of the Atkins diet based on your individual goals, starting/current weight and willingness to eat only very low-carb foods. Some variations of the Atkins diet cut carbs more drastically than others; generally speaking the lower-carb the diet is, the likelier it is to result in very rapid weight loss (especially in obese individuals). During most phases of the diet, carbs are kept to about 30–50 net grams (the amount of carbs left when fiber grams are subtracted).

No-carb foods and low-carb foods that tend to be very popular among Atkins dieters include high protein foods, non-starchy veggies like leafy greens, oils and cheeses. The Atkins diet (as well as other variations of low-carb diets) reduces most sources of glucose. These include grains, legumes, starchy vegetables, fruits, and sugars or sweeteners of all kinds. Even nuts, seeds and vegetables have some carbs, although amounts differ depending on the exact kind.

It might cause weight loss, but is the Atkins diet necessarily healthy, you may be wondering? Diets tend to affect people differently — for example, women versus men.

When a person is on the Atkins Diet, their body’s metabolism switches from burning glucose, or sugar, as fuel to burning its own stored body fat. This switching is called ketosis.

HOW DOES IT WORK?

The Atkins diet avoids foods with a high glycemic load.

When glucose levels are low, insulin levels are also low. At this point, ketosis occurs. In other words, when glucose levels are low, the body switches to using its own stores of fat as a source of energy.

Before eating, a person’s glucose levels are low, so insulin levels are also low. When a person eats, their glucose levels rise. This triggers insulin levels to rise.

The glycemic index is a scale that ranks carbohydrates on a scale from 0 to 100, based on how quickly they increase blood sugar levels after eating, and by how much.

Refined carbohydrates, such as white bread and candy, contain high levels of glucose. They are called high glycemic foods. The carbohydrates enter the blood rapidly, and they cause insulin levels to rise quickly.

Other types of carbohydrates, such as oats, do not affect blood glucose levels so quickly or so severely. They have a low glycemic load, and they appear lower down the glycemic index.

Net carbs are the total carbs minus fiber and sugar alcohols. Sugar alcohols have a minimal effect on blood sugar levels. According to Dr. Atkins, the best carbohydrates are those with a low glycemic load.

To make up for the lack of vitamin-rich foods, the diet encourages adherents to use vitamin and mineral supplements.

Using the fat in the body

If there is no glucose in the body, ketosis will occur. During ketosis, the body will transfer some of the fat stores in fat cells to the blood to be used as energy.

Fish, meat, and low-carb vegetables are suitable on the Atkins diet.

The Atkins diet works on the basis that a diet that is low in carbohydrates. This causes the body to burn more calories than it would on other diets, because it encourages ketosis.

Dr. Atkins suggested that a person´s saturated fat intake should be kept to a maximum of 20 percent of all the calories they consume.

For people with type 2 diabetes, or metabolic syndrome, the Atkins diet claims to lower, and sometimes eliminate, the need for medications.

However, diabetes specialists warn that although watching carbohydrate and glucose intake are a vital part of diabetes care, the Atkins diet is not a simple solution for diabetes.

THE FOUR PHASES OF ATKINS

The Atkins diet consists of a four-phase eating plan. The foods you eat vary depending on what phase you are in and your own personal metabolism. The four phases of the Atkins diet include:

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p<>{color:#000;}. Induction – This is the first phase of the Atkins diet. It is also considered the most restrictive phase. In other words, phase one allows you to eat very little to no carbohydrates. You are limited to only 20 grams per day. The carbs you are allowed to eat consist of salad and other non-starchy vegetables.

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p<>{color:#000;}. Ongoing Weight Loss- Phase two allows you to add some carbohydrates to your diet. In this phase, carbs are increased to 25 grams per day. Each week, you can increase the number of carbs you eat by five grams. So, the second week of phase two, you can have 30 grams of carbs. The third week you can consume 35 grams of carbs and so on. You continue on the course of slowly increasing carbohydrates until your body stops losing weight. When that occurs, you subtract five grams of carbohydrates from your daily intake. This level will allow you to maintain your weight.

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p<>{color:#000;}. Pre-Maintenance – In this phase, you transition from weight loss to weight maintenance. You can increase your carbohydrate allowance by 10-gram increments each week as long as you continue to keep the weight off.

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p<>{color:#000;}. Lifetime Maintenance- The final phase allows you to select from a wide variety of foods, while still limiting the amount of carbohydrates you eat. It is this phase that allows you to continue to keep your weight down as well as allows you to eat more foods than in the previous phases.

The Induction Phase of Atkins

Induction is the first phase of the low-carbohydrate, high-protein Atkins Diet. This phase is designed to kick-start weight loss by strictly limiting the number of net carbs a dieter eats. This restriction can produce significant weight loss by forcing the body to use its stored fat reserves for fuel rather than consumed carbs.

Atkins Diet Definition

The Atkins Diet is a four-phase plan that restricts carbohydrates and emphasizes protein and fats. According to an article by the Mayo Clinic staff, the objective of the diet, officially called the Atkins Nutritional Approach, is to change eating habits for weight loss, maintenance and a healthier lifestyle. By adjusting what you eat, the balance of fats, carbs and protein in the diet is altered so that the body will primarily use fat as its energy source rather than switching back and forth between carbs and fat for energy. According to the official Atkins website, burning the body’s own fat for energy is a normal metabolic process and weight loss is the side effect of this process.

Induction

Dieters in the induction phase should eat no more than 20 grams of net carbs a day. Net carbs, the only carbs that must be counted on the Atkins plan, are calculated by subtracting the fiber content of a food from its total carbohydrate content. Net carbs indicate the impact a carbohydrate food will have on blood sugar levels. The plan requires that low net carb foods be obtained from nutrient-dense vegetables and fruits to prevent spikes in blood sugar levels. These spikes cause an overproduction of insulin, which helps excess dietary carbs convert to body fat. A daily net carb intake of 20 grams is the point at which fat burning is initiated in most people.

Allowed Foods

During induction, food choices start with protein such as chicken, poultry, beef, fish, shellfish, pork, veal, eggs and vegetable proteins. Fats such as olive and canola oils and butter are allowed. Salad greens and non-starchy vegetables should account for 12 to 15 g of the daily 20 g of net carbs. Dieters can also have 10 to 20 olives, up to 4 oz. of hard or aged cheese, half an avocado, an ounce of sour cream or 2 to 3 tbs. of unsweetened cream in coffee or tea, up to 3 tbs. of lemon or lime juice, and one or two servings of the Atkins bars or shakes with 3 g or less of net carbs. Up to three packets a day of the artificial sweeteners sucralose, saccharin and stevia are allowed, but those who consume these must count each serving as 1 g of net carbs per packet because of the fillers in the sweeteners. Diet beverages and sugar-free gelatin that contain these sweeteners are also OK.

Foods to Avoid

Foods that must be avoided during induction include any added sugars; starchy vegetables (potatoes, yams, corn, winter squash); bread, pasta and grains; trans fats (hydrogenated or partially hydrogenated vegetable oils); whole, reduced-fat or skim milk; any fruit; and nuts, seeds and their butters. Any food that is a combination of protein and carbs (such as lentils, chickpeas, kidney beans or other legumes) should not be eaten during this phase. Although alcoholic spirits have zero net carbs, light beer and dry wine have a few and regular beer has more, all alcohol should be avoided during induction because the body will use it as fuel instead.

Length

Dieters should remain in Phase 1 for a minimum of two weeks, but they can stay in the induction phase for a longer period if they have a lot of weight to lose. According to the Atkins website, it poses no health risk for a dieter to stay in induction until she reaches her goal weight. The concern is that the dieter might have rapid weight loss but not learn about permanent weight control, which comes by going through all phases of the program. Dieters can skip induction altogether and start in Phase 2 (Ongoing Weight Loss, or OWL) if they find induction too restrictive or if they have minimal weight-loss goals or a longer time frame in which to lose the weight. The four phases of Atkins are a continuum during which there is a gradual increase in the consumption of whole food carbohydrates.

Calories

In all phases of the Atkins Diet, net carbs, not calories, are counted. However, calories do count. Generally, female dieters losing weight on the Atkins Diet eat from 1,500 to 1,800 calories a day; male dieters consume from 1,800 to 2,000 calories. According to the Atkins website, research supports that dieters on a low-carb program burn more calories than dieters on a low-fat diet, and people who follow an Atkins program consume fewer calories compared with people on a low-fat diet plan.

Phase 2 – Ongoing Weight Loss

Phase 2 is also called Ongoing Weight Loss or OWL. Most people spend the majority of their weight loss time in this phase. Initially the differences between Induction and OWL are very small. In OWL, the idea is that you gradually reintroduce other carbohydrate foods bit by bit, while continuing to lose weight.

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p<>{color:#000;}. Gradually add carbohydrates in the form of nutrient-dense foods, increasing to 25 grams of Net Carbs per day the first week, and moving up each week or every several weeks by 5-gram increments until weight loss stops.

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p<>{color:#000;}. Continue to stay in control of your appetite and lose weight.

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p<>{color:#000;}. Find your Carbohydrate Level for Losing (CLL) i.e. the amount of carbohydrates you can eat each day and continue to lose weight.

Moving on.

It is really important that you do move into OWL and you do not stay in Induction until you have reached your goal weight. The reason for this is so that you find out what foods you can eat, whether there are carbohydrate foods you are intolerant to and get closer to what will be a permanent way of eating so you maintain your goal weight once you reach it. By the end of OWL, you will have an individualized eating plan – it is based on what you have discovered during this process works for you and your body. This is all geared towards making sure that once you have lost the extra weight, it stays lost!

The Carb Ladder

The following carb ladder shows you the order in which you re-introduce carbohydrate foods in OWL. You will already be eating the foods from Rung 1 and Rung 2 from Induction (if you started in Induction). You reintroduce the other foods starting with Rung 3 in Phase 2:

Rung 1: Foundation vegetables – leafy greens and other low-carb vegetables

Rung 2: Dairy foods low in carbs – cream, sour cream and most hard cheeses

Rung 3: Nuts and seeds including nut and seed butters. Show more.

Rung 4: Berries, cherries and melon (not watermelon) Show more.

Rung 5: Whole milk yoghurt and fresh cheeses, such as cottage cheese and ricotta Show more.

Rung 6: Legumes, including chickpeas, lentils, edamame and the like Show more.

Rung 7: Tomato and vegetable juice “cocktail” and more lemon and lime juice Show more.

Rung 8: Other fruits (not fruit juices or dried fruits)

Rung 9: Starchy vegetables such as winter squash, carrots, peas in pods

Rung 10: Whole grains (not refined grain products)

The foods on the lower rungs are the foods you should be eating most often. On the top rungs are foods that will put in an appearance only occasionally, rarely or never depending on your carb tolerance. So, as you can see from the carb ladder and the Atkins food pyramid below you will continue to eat a variety of meat, fish & poultry as well as an abundance of vegetables as well as including healthy fats.

Tips for success

One important point to keep in mind with OWL is that you will be increasing the range of food you eat in OWL but does not mean you will be increasing the amount by very much. As with Induction, you should definitely not be hungry so let your appetite be your guide.

The best way to do OWL is to introduce one new food from a group at a time. So for instance you might move on to berries and start by eating a small portion of blueberries. Assuming they cause no problems, you could move on to strawberries in a day or two. What you want to look out for and pay attention to is whether the new food reawakens food cravings, causes gastric distress or interferes with your weight loss. If a food does cause any problems, you can just leave it out and try re-introducing it at a later stage.

If you have been estimating carb counts, now is the time to start counting them. We would recommend that you write down what you eat each day along with the carb counts. That way you will know exactly where you are and it will make it easy to identify if there is a particular food that reawakens cravings or interferes with your weight-loss or causes any other health issues. Ordinarily most of us don’t pay enough attention to how we feel and what foods might have caused this but this is a great opportunity to do just that and keeping a food diary and introducing foods one by one makes it much easier.

Food in OWL

So in OWL you get continue to eat all of the lovely food from Induction and expand the food options even more. Check out the meal plans at the back of the New Atkins New You book or use the Meal Planner on the Atkins site. As you move through OWL the options increase more and more. Again, it is important that you make the time to find recipes and foods that you like and that work for your lifestyle – this is key to making sure you can stick to it and want to stick to it because you’re enjoying the food so much!

Now that you are in Phase 2 you can eat all of the convenient and delicious Atkins products including the delicious Indulge bars like the Endulge Chocolate Crisp, Endulge Peanut Caramel and the Endulge Coconut bar. Make sure that you have your Advantage or Daybreak bars or shakes on hand when you are out and about so that you don’t resort to eating inappropriate high carb foods.

Phase 3 – Pre-Maintenance

By the time you move to Phase 3, you will be close to achieving your goal weight with just 10 pounds to go. You will also have identified foods that your body can or cannot handle as well as the amount of carbohydrates you can eat daily and continue losing weight. You will almost certainly have noticed other health benefits and improvements in general well-being by now as well. Congratulations!

If you are starting the Atkins diet in phase 3 please read the pages on the Phase 1 – Induction and the Phase 2 – Ongoing Weight Loss as this cover the basic principles that are built on in Phase 3.

Phase 3 continues this important process of learning exactly what you need to know to make sure the weight stays lost and you maintain the slim new you. So the objectives of the Pre-Maintenance phase are:

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p<>{color:#000;}. Lose the last 10 pounds slowly – it is tempting to want to get to your goal weight as quickly as possible but it’s important that you do slow it down as you move towards a permanent way of eating. It may take several months to reach your goal weight, losing perhaps just half a pound a week. Those last few pounds and centimeters can be the most stubborn so it is normal for it to slow down at this stage. If you rush to lose those last few pounds you may never learn what you need to know to keep them off for good.

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p<>{color:#000;}. Test your carb tolerance – as you slow down your weight loss you may be able to increase your Carbohydrate Level for Losing (CLL). The CLL was the number you discovered at the end of Phase 2 – the amount of grams of carbs you can eat each day and continue to lose weight. Now that you are slowing down the weight loss and moving to weight maintenance, you may be able to increase this number.

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p<>{color:#000;}. Test your tolerance for additional foods – as in Phase 2 you can re-introduce whole food carbohydrates and note how they make you feel. These will be foods at the top of the carbohydrate ladder (see below) like fruit higher in carbs, starchy veg and unprocessed whole grains. It is important to pay attention to how you feel when you introduce new foods. For example, it they cause cravings to come back or any other adverse effects on your health or well-being it’s best to eliminate them. And fantastic that you have discovered this – many people go through life eating foods they are intolerant to and suffering the effects of this.

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p<>{color:#000;}. Find your ACE (Atkins Carbohydrate Equilibrium) – this is the number of grams of carbs you can eat daily and neither gain or lose weight. This is the magic number that will help you stay at your goal weight – forever!  Ideally, you want to reach your ACE level when you’re at your goal weight. So, adjust your carbs as needed to keep losing if you’re not there yet. Many people end up with an ACE of between 65 and 100 grams of carbs. Some people might be considerably less and a few others could even higher.

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p<>{color:#000;}. Maintain your control and your weight. Once you have found your ACE and before you move to phase 4 – Lifetime Maintenance – maintain your weight for a month. You can continue to introduce new foods once you don’t go over your ACE. Again, pay close attention to how these new foods affect you if at all. This month is really the dress rehearsal for the Lifetime Maintenance phase.

How to do Phase 3 – Pre-Maintenance

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p<>{color:#000;}. Add 10g of daily carbs every week or every few weeks. If you finished Phase 2 at with a CLL (Carbohydrate Level for Losing) of 45 grams of carbs, start Phase 3 with 55 grams of carbs a day. Then increase your daily carb intake every week or every few weeks by 10 grams. If weight loss stalls or cravings return step back by 10g.

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p<>{color:#000;}. Count carbs – you have probably gathered from the objectives above that you will need to write down what you eat and note the carb amounts. Otherwise you will really know how many grams of carbs you are eating and will not be able to discover your ACE. Again this will also let you identify easily if a new food are causing a problem.

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p<>{color:#000;}. As you have done from the beginning, be sure that at least 12 to 15 grams of your total daily carb intake is made up of foundation vegetables – see the veg in Phase 1 of the Acceptable Food List for a list of over 50 of these along with tips on how to cook them and links to recipes.

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p<>{color:#000;}. Add new foods one by one, following the Carb Ladder, starting with legumes, unless you’ve been able to reintroduce them in OWL—as vegetarians and vegans almost certainly have.

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p<>{color:#000;}. Keep eating the recommended amounts of protein and sufficient natural fats to feel satisfied at the end of each meal.

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p<>{color:#000;}. Continue to drink plenty of water and other acceptable beverages.

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p<>{color:#000;}. Consume enough salt, broth, or soy sauce (unless you take diuretics) to avoid symptoms that may accompany the switch to fat-burning as long as your Net Carb intake is 50 grams or less. Two cups of Bovril a day will do the trick also. Once you exceed 50 grams of carbs this you won’t need this.

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p<>{color:#000;}. Take your multivitamin/multimineral and omega-3 fatty acid supplements.

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p<>{color:#000;}. Be sure to have your Atkins bars, shakes and treats on hand to prevent you from resorting to bad choices that might derail your progress.

What happens if You reach a plateau?

There’s a good chance that at some point you reach a plateau and stop losing weight. The pace of weight loss is often erratic and many people lose weight in fits and starts. However, the definition of a plateau when you lose nothing despite doing everything for a period of at least four weeks. If you are losing centimeters but not weight then this is not a true plateau and you should keep doing what you are doing. Hitting a plateau can be very frustrating but dealing patiently with it is crucial to your continued success. Try the following tips:

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p<>{color:#000;}. Tighten up on recording everything you eat and the carb amounts – this can make a big difference.

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p<>{color:#000;}. Count all your carbs including lemon juice, sweeteners etc

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p<>{color:#000;}. Decrease your daily intake of carbs by 10 grams. You may simply have stumbled on your ACE (i.e. the number of grams of carbs or maintaining your weight) early. Once weight loss resumes move up in 5 gram increments again.

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p<>{color:#000;}. Find and eliminate hidden carbs in sauces, drinks and processed foods.

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p<>{color:#000;}. Increase your activity level or try new activities – this works for some people but not all.

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p<>{color:#000;}. Increase your fluid intake to at least 8 glasses of water a day.

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p<>{color:#000;}. Cut back on artificial sweeteners, low-carb products and fruits other than berries.

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p<>{color:#000;}. Check your calorie intake. We do not usually count calories on Atkins but if you are doing everything to the letter and haven’t lost weight in 4 weeks you may need to check your calories. You probably could guess that too many calories will slow down your weight loss, but here’s a surprise—too few will slow down your metabolism and slow weight loss. The numbers will vary depending on your height, age and metabolism but it should be within the following ranges:

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p<>{color:#000;}. Women: 1,500–1,800 calories a day.

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p<>{color:#000;}. Men: 1,800–2,000 calories per day.

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p<>{color:#000;}. If you’ve been consuming alcohol, cut back or abstain for now.

If none of these modifications makes the scales budge for a month, then you really are on a plateau. The only way to overcome it is to continue to eat right and wait. Your body and the scales will eventually comply.

Food in Pre-Maintenance

In Pre-Maintenance you continue to move up the carb ladder adding foods including fruits, starchy vegetables and whole grains if your body can handle them. See The Acceptable Food List for the additional foods you can re-introduce in this phase. Add these foods in the order of the Carb Ladder below:

Rung 1: Foundation vegetables – leafy greens and other low-carb vegetables

Rung 2: Dairy foods low in carbs – cream, sour cream and most hard cheeses

Rung 3: Nuts and seeds including nut and seed butters. Show more.

Rung 4: Berries, cherries and melon (not watermelon) Show more.

Rung 5: Whole milk yoghurt and fresh cheeses, such as cottage cheese and ricotta Show more.

Rung 6: Legumes, including chickpeas, lentils, edamame and the like Show more.

Rung 7: Tomato and vegetable juice “cocktail” and more lemon and lime juice Show more.

Rung 8: Other fruits (not fruit juices or dried fruits) Show more.

Rung 9: Starchy vegetables such as winter squash, carrots, peas in pods Show more.

Rung 10: Whole grains (not refined grain products) Show more.

Phase 4 – Maintenance

Congratulations! You have reached your ideal weight! It’s a fantastic achievement – and a position that many people who are overweight would like to be in. I’m sure clothes shopping or beach holidays are much more fun now! And hearing positive comments from people you haven’t seen in a while!

You can be sure that your health markers are all telling a positive story too – if you had a check up before you started now would be a great time to do it again to see exactly how much those numbers have improved. You might well find that if you were on medication for high blood pressure, cholesterol or other conditions that these are no longer needed – check with your doctor. If you are diabetic, you should have been closely monitored by your doctor during this journey and have possibly already reduced if not eliminated your medications under their guidance.

If you think back to before you started this journey, you have probably noticed many minor ailments or some not so minor have disappeared along this journey to the slim healthy new you. Here are just some of the benefits our customers have told us about:

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p<>{color:#000;}. Improved cholesterol 

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p<>{color:#000;}. Lower triglycerides (these are a marker for heart disease)

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p<>{color:#000;}. One diabetic reported blood sugar dropping from 7.9 to 3.9 – which is in the normal range

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p<>{color:#000;}. Sleeping better

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p<>{color:#000;}. Migraines gone

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p<>{color:#000;}. Acne cleared up

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p<>{color:#000;}. Painkillers not needed for PMS anymore

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p<>{color:#000;}. Acid reflux gone – had been on 2 tablets a day for 15 years

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p<>{color:#000;}. Bloated feeling after meals gone

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p<>{color:#000;}. ‘Mental fog’ gone

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p<>{color:#000;}. More energy

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p<>{color:#000;}. No longer needs a nap in the afternoon

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p<>{color:#000;}. Joint pain gone

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p<>{color:#000;}. Improved self-esteem

Of course, these improvements often lead to improvements in other areas of life and business too. See our Success Stories page for more. Many of these benefits kicked a mere week or two after starting Induction. However human nature being what it is we tend to forget it after a while and feeling this good becomes the new normal, as it should. Now that you have reached Maintenance it is worth taking stock and thinking back on all the benefits you have gained with this way of life – both in terms of weight loss, health, vitality and general feel-good factor. This will help you with staying on this path and maintaining all of these benefits.

How to do Phase 4 – Maintenance

In Pre-Maintenance you learned what your ACE (Atkins Carbohydrate Equilibrium) was– this is the number of grams of carbs you can eat daily and neither gain or lose weight. All you need to do is continue to eat the way you’ve been eating in Pre-Maintenance, remaining at or just below your ACE.

For those with a high ACE:

If you have a high carbohydrate threshold and are physically active you are already eating foods from rungs 7 – 10 of the carbohydrate ladder. These would include starchy vegetables, fruit other than berries and whole grains – see the Atkins Carb ladder for more. As before when you introduce new foods, pay attention to how they make you feel and whether they weight gain, hunger or cause cravings to come back.

For those with an ACE below 50g:

If your carbohydrate threshold is below 50 grams of Net Carbs, you’ll probably have to stay away from starchy vegetables, most fruit and whole grains or eat them rarely or in very small amounts. Exercising is one excellent way to increase you carbohydrate level and many people feel much more inclined to do so after they have lost some weight and have increased energy levels. Even if it turns out that your ACE is quite low – it’s important to keep in mind that at least now you know what you need in order to maintain your weight and keep all those benefits we spoke about. After all the goal is to banish that extra weight forever – not win a competition for having the highest ACE possible!

You also know at this stage that there are lots of delicious meals you can enjoy no matter what your ACE. And as only someone who has followed this nutritional approach can understand, you know that giving up those refined carbs you used to eat for good is not at all a difficult prospect you imagined before beginning this way of eating. So it really is fantastic that you have learned what you need to stay slim and healthy forever – whatever the carb level.

What you can eat in Phase 4

In the Maintenance Phase your level of carbohydrates will essentially be the same as it was in Pre-Maintenance. Of course, you can re-introduce new foods in the months and years to come while staying below that carbohydrate level – as before beingalerted to see whether they cause weight gain or any other adverse effects.

Many people find that their appetite increases slightly as they approach their body’s natural healthy weight even as they stay within their ACE. Now that you are no longer burning body fat for fuel it’s important to understand that the extra fuel to keep your weight stable should come from dietary fat instead. In this way, your body stays in fat-burning mode. This is important so that you don’t veer back to a state where your body burns carbs as it primary fuel – which brings back those blood sugar swings, poor energy and inevitably weight-gain. So if your weight drops below the desired level or you find that you are hungry you should also slightly increase good fats in your diet. To give you some ideas, you could add 3 – 5 portions of the following (as your appetite dictates) to your diet:

*
p<>{color:#000;}. 1 tablespoon of oil for dressing salads

*
p<>{color:#000;}. 1 tablespoon of butter

*
p<>{color:#000;}. 2 tablespoons of cream

*
p<>{color:#000;}. 5g cheese

*
p<>{color:#000;}. 10 large ripe olives with a teaspoon of olive oil

*
p<>{color:#000;}. Half an avocado

*
p<>{color:#000;}. 30g of almonds, walnuts, pecans or macadamias

*
p<>{color:#000;}. 1 tablespoon of full fat mayonnaise

*
p<>{color:#000;}. 2 tablespoons of pesto

*
p<>{color:#000;}. 2 tablespoons of nut butter

Hopefully by now, you are no longer afraid of fats (as many people are due the fat-phobic advice we’re all been given over the last 30 years) and you know that dietary fat is good for you in the context of a low carbohydrate diet. Your body at this stage is a very efficient fat-burning machine and these additions of fat in your diet will help keep your weight stable (as counter-intuitive as this might sound). The only dietary fat you should truly avoid are trans fats. An increased intake of trans fats is associated with an increased heart attack risk and inflammation in the body. They are typically found in foods you should be avoiding already, including fried foods, baked goods, biscuits, crackers, sweets, snack foods, icings and vegetable shortenings. See the post from the Atkins nutritionist for more details on healthy fats. And check out the Phase 4 Atkins recipes for more ideas on incorporating healthy fats into your meals.

Phase 4 and the rest of your life

Hopefully you understand by now that you will remain on phase 4 – the Lifetime Maintenance Phase – for the rest of your life! This makes sure the weight you have so successfully lost, stays lost forever! As we’ve said from the outset this diet is more of a lifestyle change and way-of-eating for life than a ‘diet’ you follow for a few weeks or months and then stop. If you go back to the way you used to eat, you will get the results you got the first time – weight gain and all that goes with it.

Of course we are not saying that you can’t ever eat a slice of cake or the occasional slice of pizza. In the same way that some people are fine with alcohol in moderation, some people will find they can have these foods occasionally and it doesn’t cause any problems. However, for others having just a little is the same as someone that can’t handle alcohol – they find it much easier to avoid it completely and that it’s just not worth the chance of eating these foods leading to a full-blown binge.

It is important to arrive at a place where you are mindful of your weight but not obsessed with it. Keep an eye on your weight and your measurements. Be alert to cravings coming back, unreasonable hunger or the return of any symptoms you had banished. Then take a look at what you have been eating. Maybe it was a case of carb creep or the effects or one or two recently added foods. Never let yourself gain more than 5 lbs. without acting to restore your goal weight. If this happens simply drop 10 to 20g of carbs and the weight should retreat. Or if need be, return to OWL for a week or two under it is under control again.

Keep in mind too that life events can affect your weight and cause you to slip:

*
p<>{color:#000;}. You used to play a team sport but had an injury and had to stop

*
p<>{color:#000;}. You had a baby and find yourself stressed and sleep deprived

*
p<>{color:#000;}. Your doctor prescribes anti-depressants to help you deal with a family crisis

*
p<>{color:#000;}. A new job means you need to travel more making it more difficult to keep up with you fitness regime and plan suitable meals

*
p<>{color:#000;}. You suffer a disappointment or a break-up and this sends you back to your old unhealthy eating habits

*
p<>{color:#000;}. You start a new relationship with someone who doesn’t follow the Atkins diet

The key in all of these situations is to be mindful of these life changes and make adjustments to remain at your desired weight. There are lots of strategies you can take to deal with different life events so they don’t derail the fantastic progress you’ve made and so that you achieve the ultimate goal of staying slim.

Will you lose weight?

Atkins and other low-carb diets have been studied longer and harder than most other approaches, and Atkins does appear to be moderately successful, especially in the first couple of weeks. That’s only part of the story, however.

Much of the initial loss is water, say experts, because of the diet’s diuretic effect. That’s true of many other diets, too, and is one of the reasons researchers don’t judge diets based on a few weeks of results. In diet studies, long-term generally starts at two years. Here’s what several key studies had to say about Atkins and other low-carb diets:

*
p<>{color:#000;}. Over short periods, Atkins results vary. In one study, published in 2006 in the British Medical Journal, Atkins dieters lost an average of 10 pounds in the first four weeks while those on meal-replacement (Slim Fast), caloric-restriction (Weight Watchers) and low-fat (Rosemary Conley’s “Eat Yourself Slim” book) diets lost 6 to 7 pounds. At the one-month point and thereafter, however, there were no significant differences in weight loss among the groups.

*
p<>{color:#000;}. A 2007 study that appeared in the Journal of the American Medical Association divided roughly 300 overweight or obese women into groups and assigned them to one of four types of diets: low-carb (Atkins), low-fat (Ornis), low saturated-fat/moderate-carb (LEARN), and roughly equal parts protein, fat, and carb (Zone). At two months, the Atkins dieters had lost an average of about 9½ pounds compared with 5 to 6 pounds for those on the other three diets. At six months, weight loss for the Atkins group averaged about 13 pounds; the other three groups averaged 4 1/2 to 7 pounds. At 12 months, the Atkins group had lost what researchers called a “modest” 10 pounds; the other dieters averaged 3 1/2 to 6 pounds. Drawing firm conclusions from this study is risky, however. The dropout rate in all four groups was significant, and many participants didn’t follow their assigned diet. The Atkins dieters, for example, took in far more cars than they were supposed to.

*
p<>{color:#000;}. A third study, published in 2010 in the Annals of Internal Medicine, found no clear advantage either to a low-carb diet based on Atkins or a generic low-fat diet. Both helped participants lose an average of 11 percent of their starting weight at 12 months, but they gained about a third of it back after that. At two years, average loss for both diets was 7 percent of initial body weight. (That’s still not bad – if you’re overweight, losing just 5 to 10 percent of your current weight can help stave off some diseases.) An analysis of five studies that compared low-carb and low-fat diets published in 2006 in the Archives of Internal Medicine concluded similarly – while weight loss was greater at six months for low-carb dieters, by 12 months that difference wasn’t significant.

*
p<>{color:#000;}. It is still unclear, regardless of claims made for low-carb diets, whether the main reason for weight loss is carb restriction specifically or simply cutting calories. A study published in 2009 in the New England Journal of Medicine found that after two years, participants assigned either to a 35 percent or a 65 percent carb diet lost about the same amount of weight – 6 to 7 1/2 pounds on average. In 2003, researchers who analyzed about 100 low-carb studies concluded in the Journal of the American Medical Association that weight loss on those diets was associated mostly with cutting calories and not with cutting carbs.

*
p<>{color:#000;}. Researchers reviewed 17 different studies that followed a total of 1,141 obese patients on low-carb eating plans, some similar to the Atkins diet. Results were published in 2012 in Obesity. The study shows that low-carb dieters lost an average of nearly 18 pounds over a period of six months to a year. They also saw improvements in their waist circumference.

*
p<>{color:#000;}. In a study published in November 2014 in Circulation: Cardiovascular Quality and Outcomes, researchers analyzed existing research on Atkins, South Beach, Weight Watchers and the Zone diets to find out which was most effective. Their findings suggested that none of the four diet plans led to significant weight loss, and none was starkly better than the others when it came to keeping weight off for a year or more. Each of the four plans helped dieters shed about the same number of pounds in the short term: around 5 percent of their starting body weight. After two years, however, some of the lost weight was regained by those on the Atkins or Weight Watchers plans. Since the diets produce similar results, the study authors concluded that dieters should choose the one that best adheres to their lifestyle – for example, Weight Watchers involved a group-based, behavior-modification approach, and Atkins focuses on lowering carbs.

How effective is the diet?

The Atkins diet aims to help prevent health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. However, losing weight on many diets can achieve this.

A person who continues with the Atkins diet will probably lose weight, but most people do not continue long-term.

Studies have found that most dieters are no longer following the program after 2 to 3 years.

Researchers at Stanford University found that people following the Atkins diet scored well on blood pressure, cholesterol levels, and weight loss, compared with people on other diets.

However, more research is needed to confirm the benefit of the Atkins diet compared with other diets.

In the early phases, some people have reported adverse effects, including:

*
p<>{color:#000;}. headache

*
p<>{color:#000;}. dizziness

*
p<>{color:#000;}. weakness

*
p<>{color:#000;}. fatigue

*
p<>{color:#000;}. constipation

As restricting carbohydrates causes a person’s body to use up fat rather than glucose for energy, a buildup of ketones can result. This can lead to nausea, headache, mental fatigue, and bad breath.

People who use diuretics, insulin, or oral diabetes drugs should not follow the Atkins diet. It is not suitable for people with kidney disease. Pregnant or breast-feeding women should not engage in this diet.

Anyone who is considering a radical change to their diet should talk to a doctor first.

Foods to eat and avoid

Foods to eat include:

Dieters can eat avocados, as they contain healthy fats.

*
p<>{color:#000;}. meats, including beef, pork, and bacon

*
p<>{color:#000;}. fatty fish and seafood

*
p<>{color:#000;}. eggs

*
p<>{color:#000;}. avocados

*
p<>{color:#000;}. low-carb vegetables, such as kale, broccoli and asparagus

*
p<>{color:#000;}. full-fat dairy products

*
p<>{color:#000;}. nuts and seeds

*
p<>{color:#000;}. healthy fats, such as extra-virgin olive oil, coconut oil, and avocado oil

Suitable drinks include water, coffee, and green tea.

A day’s menu might be:

*
p<>{color:#000;}. Breakfast: Cheese omelet with low-carb vegetables

*
p<>{color:#000;}. Lunch: Chicken salad with nuts

*
p<>{color:#000;}. Dinner: Meatballs with vegetables

Snacks might include leftovers, a hard-boiled egg, Greek yogurt, or nuts.

Foods to avoid

Dieters should avoid:

*
p<>{color:#000;}. sugar, such as soft drinks, cakes, and candy

*
p<>{color:#000;}. grains including wheat, spelt, and rice

*
p<>{color:#000;}. “diet” and “low-fat” foods, as they can be high in sugar

*
p<>{color:#000;}. legumes, such as lentils, beans, and chickpeas

During induction, high-carb fruits, such as bananas, apples, and grapes and high-carb vegetables, such as carrots, should be avoided.

5 Health Benefits of the Atkins Diet

As described above, once glucose from carbohydrate foods is no longer available for energy, the body uses stored body fat instead, or fat and protein consumed from foods. Very low-carb versions of the Atkins diet can have similar effects to the ketogenic diet, which seems to be better supported by research than fad diets, such as Atkins. Also simply called “keto,” this is a very low-carb way of eating that strictly eliminates almost all sources of glucose in order to put the body into fat-burning mode quickly. Some people following a keto diet consume up to 80 percent of their total calories from fat.

This is a very far cry from the way most people living in industrialized nations today eat (high-carb and high-sugar diets). Very low-carb diets, including the ketogenic diets, have well-documented health benefits, including helping treat epilepsy, obesity, potentially cancer, and risk factors for diabetes or metabolic syndrome. The Atkins diet may have similar effects when done properly and in a healthy way. (4)

Here’s an overview of some of the benefits the Atkins diet can offer:

1. Causes Weight Loss

Unlike many weight loss diets that involve counting calories and strict portion control, the Atkins diet focuses more on counting carbs (specifically net carbs, which takes into account how much fiber a food has). Research suggests that for those who lose weight on the diet, it’s likely due to consuming less calories overall, possibly entering into ketosis, and feeling satisfied due to adequate protein, fat and fiber intake when followed properly. (5)

A study done at Tulane University School of Public Health involving 148 subjects split between a low-fat diet group and a low-carb diet group found that even though the low-carb diet group ate higher amounts of dietary fat, (participants were told to avoid trans fats and emphasize monounsaturated fats, polyunsaturated fats, and saturated fats), the low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Both groups ate lots of vegetables, but the low-carb group included more healthy fats, such as olive oil and avocado, nuts, seeds and their butters, along with some dairy. (6)

Consuming too many carbs (especially from refined sugar) is believed to be directly associated with fat gain, obesity, diabetes risk, cardiovascular diseases and other metabolically related medical conditions. The Atkins diet recommends that at least two-thirds of daily calories come from foods that are low in sugar/carbs but high in protein and fat, such as oils, meats and cheeses. Vegetables are also consumed with most meals, which provide volume, fiber and nutrients with little carbs. Assuming you can tolerate eating this way and feel good while doing so, this approach can improve weight loss — however, remember that the type of diet that works best for you is the one you can actually stick with.

2. May Help Prevent or Treat Diabetes

The Atkins diet replaces things like processed, high-carb/sugar foods that are prone to causing blood sugar swings, insulin resistance and weight gain — all causes of [diabetes *]—[ ]with healthy fats and lean proteins (particularly from animal proteins, which are no-carb foods). As described above, removing foods like fruits, starchy veggies, pasta and bread from your diet causes your body to release less insulin, helping [*balance blood sugar levels] and burn stored fat.

A meta-analysis published in the Journal of the American Diabetic Association that included a total of 13 studies found that, according to patients’ self-reported health markers, their hemoglobin A1c, fasting glucose and some lipid fractions (triglycerides) improved when consuming lower carbohydrate-content diets. (7) To be fair, however, Atkins isn’t the only type of plan to produce these results. Other types of diets have also been shown to benefit those with diabetes, such as the Mediterranean diet, even when more unprocessed carbs are included.

3. May Normalize Triglyceride and Cholesterol Levels

The Atkins diet is high in fat, specifically saturated fats that many fear contribute to heart problems. However, when saturated fat comes from healthy sources, such as grass-fed beef or coconut oil, it can actually be beneficial for raising HDL cholesterol levels and lowering risk factors for cardiovascular problems. Eating a balanced, unprocessed diet that results in healthy weight loss can also be vital in lowering LDL cholesterol and high triglycerides, which are tied to heart disease and heart attacks.

4. Treats Polycystic Ovarian Syndrome (PCOS)

One of the leading risk factors for polycystic ovarian syndrome (PCOS) is having diabetes or being prediabetic, due to the effects of insulin on hormonal balance. PCOS is now the most common endocrine disorder affecting women of reproductive age and is associated with problems like obesity, hyperinsulinemia, infertility and insulin resistance. While more research is still needed to draw conclusions, some studies have found that a low-carb ketogenic diet leads to significant improvement in weight, percent of free testosterone, LH/FSH hormone ratio and fasting insulin in women with obesity and PCOS when followed for a 24-week period. (8)

5. Reduces Dementia Risk

Low-carb diets have been found to be beneficial for fighting cognitive problems, including dementia, Alzheimer’s and narcolepsy. Researchers believe that people with the highest insulin resistance might demonstrate higher levels of inflammation and lower cerebral blood flow (circulation to the brain), therefore less brain plasticity.

A 2012 report published in the[_ Journal of Physiology_] found evidence of strong metabolic consequences on cognitive abilities like memory, mood and energy due to a high-sugar diet, especially when combined with a deficiency in omega-3 fatty acids. The study concluded that[* *]consuming omega-3 fatty acids and preventing insulin resistance may protect learning and memory ability with aging by protecting brain-signaling mediators.

7 Day Atkins Menu Plan

Day One

(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp. Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 hiss avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Dinner

6 Oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp. Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

 

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Two

(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 Italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Three

(Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1 Italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Four

(Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

 

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Five

(Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Six

(Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)

Breakfast:

3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Lunch

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Seven

(Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

How Does the Atkins Diet Work?

The Atkins diet works by boosting the body’s fat-burning abilities through consumption of only low-carb foods, along with an elimination of foods high in carbs/sugar. What is it about cutting carbs that causes fat loss? A heavy reduction, or in some cases almost an entire elimination, of glucose from carbohydrate foods causes the body to burn fat for energy instead. Our bodies normally run on glucose for fuel, but fat and protein are used as a backup source when glucose is no longer available. We cannot make glucose ourselves and only store about 24 hours’ worth within our muscles and livers, so fat-burning and weight loss on Atkins can start to happen pretty quickly.

Glucose, or other types of sugar/carb molecules that can be turned into glucose once eaten, are found in all carbohydrate foods. This is exactly the reason grains and fruits, among other carbs, are off limits on the Atkins diet.

Low-carb foods and no-carb foods included on the Atkins diet include: (3)

*
p<>{color:#000;}. Pastured eggs from chicken, turkey, etc.

*
p<>{color:#000;}. Fish and seafood (I recommend wild-caught fish and avoiding shellfish, such as shrimp). Good choices are salmon, haddock or trout

*
p<>{color:#000;}. Organic and grass-fed beef pork, turkey and chicken

*
p<>{color:#000;}. Non-starchy veggies, such as spinach, cauliflower, Brussels sprouts, green beans, cabbage, canned cucumber, tomatoes, Jalapeño peppers, broccoli, zucchini, bell peppers, lettuce and asparagus

*
p<>{color:#000;}. In Phase 2, other veggies that have more carbs are added, such as tomatoes, zucchini or eggplant, squash, peppers, carrots, etc.

*
p<>{color:#000;}. Organic or unrefined coconut oil, grapeseed, walnut and olive oil

*
p<>{color:#000;}. Hard cheese, butter, sour cream and heavy cream (I recommend grass-fed and organic whenever possible, ideally made from raw milk). Approved cheese products include blue cheese, cheddar cheese, goat, feta, Swiss, parmesan and American cheese.

*
p<>{color:#000;}. Herbs and spices like curry powder, cinnamon, thyme, cayenne pepper, cumin, paprika, chili powder, 5 spice powder, Dijon mustard, parsley, oregano, basil, tarragon, black pepper, and garlic (whole or ground)

Here’s a list of foods that you should either mostly or completely eliminate from your diet if you want to be “successful” on the Atkins diet:

*
p<>{color:#000;}. All grains (including wheat, barley, oats, rice and other whole grains). This also includes all foods made with grain flour, such as bread, cakes, biscuits, chips, cereal, muffins, pasta, etc.

*
p<>{color:#000;}. Sugar and foods that contain artificial sweeteners or added sweeteners (honey, cane sugar, coconut sugar, etc.)

*
p<>{color:#000;}. Most fruits and fruit juices (lime or lemons are OK)

*
p<>{color:#000;}. Most premade condiments, sauces or packet mixes, which tend to be high in sugar

*
p<>{color:#000;}. Starchy veggies, such as carrots, potatoes, butternut/winter squash and parsnips

*
p<>{color:#000;}. Most dairy products that contain milk, yogurt, ricotta or cottage cheese. Higher-fat, low-carb cheeses are allowed because they have very little carbs.

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p<>{color:#000;}. Alcohol, soda and other sweetened drinks

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p<>{color:#000;}. Diet foods that have reduced fat and artificial ingredients. To make up for lost fat, these products are usually made with some sort of extra thickener, carb or sweetener.

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p<>{color:#000;}. Food made with hardened or hydrogenated oils, which include most junk foods or fast/fried foods

 

 

Conclusion

Thank you again for downloading this book!

I hope this book was able to help you to lose your weight and make you live a healthy life.

The next step is to check out my other books so that can also help you to improve different areas of your life .

follow me on twitter: WEIGHT LOSS DIET

Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind enough to leave a review for this book on Amazon? It’d be greatly appreciated!

Click here to leave a review for this book on Amazon!

Thank you and good luck!

Preview Of ‘KETOGENIC DIET

FOR BEGINEERS

The Benefits of a Ketogenic Diet

There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet.

Weight Loss

Obesity and metabolic diseases have become the world’s biggest health problems.In fact, at least 2.8 million adults die from obesity-related causes each year Metabolic syndrome affects over 50 million people in the US, and can lead to a variety of health problems To combat this, many diets have emerged, few of which are actually backed by research The benefits of the ketogenic diet, on the other hand, are well-supported by science.

There is strong evidence that ketogenic diets are very effective for weight loss.

They can help you lose fat, preserve muscle mass and improve many markers of disease.

In fact, many studies have compared the recommended low-fat diet to a ketogenic diet for weight loss.

Findings often show the ketogenic diet to be superior, even when total [+ calorie+]intake is matched.

In one study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL cholesterol levels also improved.

Many people incorporate MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffee in the morning.

Control Blood Sugar

Special diets for type 2 diabetes often focus on weight loss, so it might seem crazy that a high-fat diet is an option. But the ketogenic (keto) diet, high in fat and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms.

With the keto diet, your body converts fat, instead of sugar, into energy. The diet was created in 1924 as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes. The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin. However, the diet does come with risks, so make sure to discuss it with your doctor before making drastic dietary changes.

Many people with type 2 diabetes are overweight, so a high-fat diet can seem unhelpful. The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose. A person on the keto diet gets most of their energy from fat, with very little of the diet coming from carbohydrates.

The ketogenic diet doesn’t mean you should load up on saturated fats, though. Heart-healthy fats are the key to sustaining overall health. Some healthy foods that are commonly eaten in the ketogenic diet include:

*
h3<>{color:#4f81bd;}. eggs

*
h3<>{color:#4f81bd;}. fish such as salmon

*
h3<>{color:#4f81bd;}. cottage cheese

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h3<>{color:#4f81bd;}. avocado

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h3<>{color:#4f81bd;}. olives and olive oil

*
h3<>{color:#4f81bd;}. nuts and nut butters

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h3<>{color:#4f81bd;}. seeds

Effects on blood glucose

The ketogenic diet has the potential to decrease blood glucose levels. Managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to fat, some people experience reduced blood sugar.

Monitoring your diabetes

The ketogenic diet seems straightforward. Unlike a typical low-calorie diet, however, a high-fat diet requires careful monitoring. In fact, you may start the diet in a hospital. Your doctor needs to monitor both blood glucose and ketone levels to make sure that the diet isn’t causing any adverse effects. Once your body adjusts to the diet, you may still need to see your doctor once or twice a month for testing and medication adjustments.

Even if your symptoms improve, it’s still important to keep up with regular blood glucose monitoring. For type 2 diabetes, testing frequency varies. Be sure to check with your doctor and determine the best testing schedule for your situation.

Mental Focus

The basis of the ketogenic diet is that it uses specially designed macronutrient balance to get a certain response from the body. Those on the keto diet eat normal amounts of protein, higher amounts of fat than the average person, and they keep their carbohydrate intake very low, less than 50 grams per day.

When carb intake is this low, it triggers a response in the body that is similar to how it would act during starvation. Instead of simply utilizing glucose, the primary source of energy, the brains pulls from its alternative energy source: fat. But before fats can be used by the body, the liver has to first convert them to ketone bodies. Then, these ketone bodies are used as energy for the body and brain when there is lack of glucose.

An unbalanced diet can lead to lack of mental clarity, showing up as foggy brain, having a hard time remembering important facts, or struggling to stay focused on tasks. These types of symptoms normally involve two factors:

*
h3<>{color:#4f81bd;}. Glutamate, a neurotransmitter that promotes stimulation in the body and is vital for brain function and learning

*
h3<>{color:#4f81bd;}. GABA (gamma-aminobutyric acid), the main neurotransmitter in the body that reduces stimulation.

Any time you are talking, thinking, or processing information, glutamate is involved. In fact, as intelligence increasing, glutamate receptors on the cells increase.

But like anything in life, too much glutamate doesn’t mean better. Glutamate should be able to convert into GABA, but sometimes the conversion doesn’t occur as well as it should.

Click here to check out the rest of the book on Amazon.

 

 

 

 

 

CHECK OUT SOME OF MY OTHER BOOKS:

 

[* FASTING: THE ULTIMATE BEGINNERS GUIDE OF INTERMITTENT FASTING FOR WEIGHT LOSS *]

[* SUGAR DETOX: BEGINNERS GUIDE TO OVERCOME YOUR SUGAR CRAVING NATURALLY WITHIN 21 DAYS*]

[* ARTHRITIS DIET: ANTI-INFLAMMATORY DIET THAT RELIEVES AND PREVENT JOINT INFLAMMATION*]

[* INSTANT POT COOKBOOK: ULTIMATE COOKBOOK OF PRESSURE COOKER RECIPES*]

h1<>{color:#000;background:#fff;}.

h1<>{color:#000;background:#fff;}.

[* ANTI-INFLAMMATORY DIET: A BEGINNERS GUIDE WITH 30 FOODS THAT FIGHT AGAINST INFLAMMATION AND 7 DAYS DIET MEAL PLAN*]

[* Air Fryer Cookbook: ULTIMATE RECIPE BOOK WITH 15 DELICIOUS EASY TO COOK AND QUICK RECIPES*]

[* LOSE YOUR BELLY DIET: THE MOST EFFECTIVE AND EASIEST WAY TO LOSE YOUR WEIGHT*]

[* ESSENTIAL OILS RECIPES: THE COMPLETE BEGINNERS GUIDE OF ESSENTIAL OILS AND AROMATHERAPY CONTAINS PROFILES FOR 125 ESSENTIAL OILS, 35 CARRIER OILS AND RECIPES *]

[* KETOGENIC DIET FOR BEGINEERS: A SIMPLE STEP BY STEP GUIDE FOR WEIGHT LOSS*]

[*. *]

 

 

 


Atkins Diet:A Complete Weight Loss and Low Carb Cookbook For Beginners

"Controlling carbs works in virtually every situation, when you're having dinner with the family or hosting a dinner party, when you're in a hurry or spending the day creating delicacies in your kitchen. If you like to take shortcuts or you enjoy starting from scratch, if you mostly tinker in the kitchen on the weekends or cook every day, here are the recipes that suit your lifestyle." - Veronica Atkins The Atkins diet — a popular low- or modified-carb diet that’s high in fats and proteins but low in things like sugar, fruit, grains and many processed foods — has been around for more than 40 years. Various books written about the Atkins diet are some of the best-selling in the diet category, with more than 45 million sold worldwide. The Atkins diet was created by an American cardiologist named Dr. Robert Atkins, who believed that eating a low-carb diet that focuses on foods like meat, veggies, cheese and butter could help many struggling with weight gain to quickly shed extra fat. Below you’ll learn what the Atkins diet is, how it works, the different phases of the diet, what to eat in each phase and also some alternatives to consider based on potential dangers involved. Keep in mind that while low-carb diets have certainly been shown to help promote weight loss and in some cases other health benefits, overall there is only weak evidence supporting its effectiveness as a sustainable, long-term diet plan to lose weight. As I share several alternatives to the Atkins diet, I detail my personal recommendation for how to lose weight in a healthy manner — plus, most importantly, how to keep it off! Ideally you’ll formulate your own healing diet that combines the effectiveness of an unprocessed, moderately low-carb diet plan with other lifestyle changes (including getting regular exercise and reducing stress). With this approach, you can lose weight effortlessly, feel better overall and prevent the weight from simply coming back. Atkins simplified—a faster, easier, and more effective plan for healthy, low-carb eating that helps you to start losing weight immediately (and keep it off forever). Are you tired of being overweight? Have you tried tons of diets, but found that they do not work? Are you tired of denying yourself food without seeing results? Does this make you sad and unhappy? Get ready to say goodbye to all these disappointments forever! Start losing weight now and love your new healthy and beautiful body! The Atkins diet is a time-tested and reliable diet for burning fat and getting healthier every day. The body is an engine; carbs are the gas that makes it go. Limiting carbs makes the body turn to an alternative fuel – stored fat. So sugars and "simple starches" like potatoes, white bread and rice are all but squeezed out; protein and fat like chicken, meat and eggs are embraced. Fat is burned; pounds come off.

  • Author: Emily Mayr
  • Published: 2017-08-16 09:32:23
  • Words: 11732
Atkins Diet:A Complete Weight Loss and Low Carb Cookbook For Beginners Atkins Diet:A Complete Weight Loss and Low Carb Cookbook For Beginners