The Atkins Essentials: A Two-week Program To Jump- Start Your Low-Carb Lifestyle

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  • Edition: 1st
  • Format: Paperback
  • Copyright: 2010-02-25
  • Publisher: HarperCollins Publications

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This "New York Times" bestselling must-have companion to "Dr. Atkins' New Diet Revolution" is a two-week program to jumpstart a low-carb lifestyle.

Table of Contents

Introduction ix
What You'll Gain from Doing Atkins
Why Atkins Works
Getting Ready to Do Atkins
The Big Picture
The Master List
Your First Week on Atkins
Your Second Week on Atkins
Move It to Lose It
Stay Put or Move On?
Eating In
Eating Out
Two Weeks of Delicious Eating and Recipes for Induction
Phase 2---Ongoing Weight Loss
Phase 3---Pre-Maintenance
Phase 4---Lifetime Maintenance
Glossary 325(24)
The Science Behind Atkins 349


The Atkins Essentials
A Two-Week Program to Jump-start Your Low-Carb Lifestyle

Chapter One

What You'll Gain from Doing Atkins

Before I started doing Atkins, I was 60 poundsoverweight and had high blood pressure, high cholesterol,and severe headaches. I decided to try Atkins. Within just a few days, my energy level increasedand I was enjoying foods that not onlytasted good but also filled me up. After about eightweeks, I had lost 40 pounds, my total cholesterolhad dropped from 520 to 173 and my triglycerideswent from 740 to 119. Six weeks later, my tests wereeven better. Because I was feeling so good, I decidedto take up running and eventually ran amarathon! Today, I am 60 pounds lighter, my bloodwork continues to be excellent, and my headachesare practically gone. It's been two years since Istarted my program, and I like myself a lot more todaythan I used to. Both my energy level and myoutlook are much improved, and not just becauseI'm thinner, but because I'm healthier.

-- Brendan Adams, lost 60 pounds

You already know what you'll lose on Atkins -- weight.But do you have any idea how much you have to gain?You are in for a wonderful ride. While the pounds dropoff, you'll reap dozens of other fringe benefits as a resultof making the switch to a controlled carbohydratelifestyle. Some of these benefits come right away, duringyour first two weeks of the first phase, called Induction.Others come later and will truly change yourlife. So let's first take a look at the benefits you'll beginenjoying during the first two weeks on the Atkins NutritionalApproach™ (ANA).

Immediate Return on Investment

1. Lose weight without counting calories. Althoughyou do need to count grams of carbohydrate onAtkins -- at least until you get close to your goalweight -- this is nowhere nearly as painful as countingcalories. Of course, you can lose weight by limitingthe calories you eat, but the problem is that mostof us end up hungry all the time -- and feel weak andmiserable as well -- on a low calorie diet. And afteryou've lost weight this way, it almost inevitablycreeps back on, because very, very few people canbear to be hungry -- and grumpy -- forever. In contrast,when you do Atkins, you can eat all the caloriesyou need to feel satisfied -- and the fat on yourabdomen, hips, thighs and wherever else it is lurkingwill melt away. And since you're not hungry, weakand miserable eating this way -- on the contrary, you'll feel satisfied and full of energy -- you'll beable to stay with the program and keep the weightoff. That's why we regard Atkins as a lifestyle, not adiet that you go off once you've shed some weight.


Most people think of carbohydrates only as sugarsand starches such as in rice and potatoes; however,all fruits, vegetables, and grains contain carbohydrates.Other foods, such as cheese orlegumes (kidney beans and their kin) contain carbohydratesalong with fat and/or protein.

2. Control your cravings; curb your appetite. As youwill learn in this book, carbohydrates turn into glucose,or sugar, when they're absorbed into yourblood. When you eat something like a jelly doughnut,which contains a high dose of carbohydrates, it resultsin a sudden rise in the amount of sugar enteringyour bloodstream. This rise is followed by a big dip,as your body chemistry tries to adjust. When thosedips occur, your body sends an urgent message toyour brain: Get me more sugar! When you do Atkinsand stay away from nutrient-deficient, carb-ladenfoods, however, your blood sugar remains relativelystable throughout the day. This means no more of thefood cravings or false hunger pangs that result fromthose sudden blood sugar dips.


The carbohydrate foods you want to eliminatefrom your diet forever are breads and pasta madefrom bleached flour, foods full of sugar in all itsforms (including honey and high fructose cornsyrup) and convenience foods and snacks (junkfoods). Highly processed and low in nutrients,these "bad" carb foods put you on the bloodsugar roller coaster.


During the Induction phase of Atkins, your carbswill come mostly from salad greens, plus dozensof other vegetables such as asparagus, broccoli,green beans and cauliflower. Atkins Nutritionals,Inc. has developed many low carb foods that arealso suitable for this phase. These carbohydratefoods are full of nutrients, as are the carb foodsyou will eventually add back into your regimen inlater phases of the program: seeds and nuts,berries, whole grains, legumes, other fruits andeven small portions of starchy vegetables such assweet potatoes.

3. Enjoy wholesome, nutrient-dense foods. Anotherreason you won't be plagued by hunger when youdo Atkins is the quality of the food you'll be eating. That means, bite for bite, you're consuming more ofthe nutrients your body needs than you do when youeat the high carb, processed foods that make up somuch of the typical American diet. If you stop feedingyour body empty calories, or "fillers" -- such ascrackers, cookies, bagels, pasta and sugary drinks --and instead provide it with highly nutritious foods,you'll feel satisfied sooner, and that satisfaction willlast longer. The bonus? At the end of the day, youmay end up eating less food without even trying.

The Atkins Essentials
A Two-Week Program to Jump-start Your Low-Carb Lifestyle
. Copyright © by Diego Atkins Health & Medical Information Services. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold.

Excerpted from The Atkins Essentials: A Two-Week Program to Jump-Start Your Low Carb Lifestyle by Atkins Health and Medical Information Staff
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.

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