I wanted to post these so they are at my fingertips here when I need and I can highlight the points I need to remember . This thread will be unlocked once I have all the "need to know information organized".

carb counter
Atkins - Carb Counter

Phase One: Induction

This first phase of the Atkins focuses on dramatic reduction of carbohydrate intake. It's the most restrictive phase of the program; it also results in the fastest weight loss, since your body will begin burning primarily fat for energy when sufficient calories from carbohydrates are not available. This occurs through a process called ketosis, which we'll cover in more depth later in the course.

Doing Induction successfully requires that you stay on it for at least two weeks, although you can safely do it for months if you have a lot of weight to lose.

If you do not need to lose weight and you want to use this phase to break addictions to junk food and sugar, you will need to make sure your calorie intake is very high to avoid weight loss. (Women should consume a minimum of 2000 calories daily; men, 2800 to 3000 calories daily) .

Briefly, when you go into Induction you will:

• Limit carbohydrate consumption to 20 grams of Net Carbs (defined below) per day coming primarily from carbohydrates for a minimum of two weeks
• Satisfy your appetite with foods that combine protein and fat, such as fish, poultry, eggs, lamb, pork and beef; eat limited amounts of hard cheeses (cheeses do contain some carbohydrates)
• Consume a balance of healthy natural fats such as monounsaturated, polyunsaturated and saturated fats, but avoid manufactured trans fats (e.g. hydrogenated or partially hydrogenated oils)
• Consume carbohydrates in the form of nutrient-dense foods such as leafy green vegetables
• Drink at least eight glasses of water daily
• Exercise regularly and take nutritional supplements

Disclaimer: The instructions and advice presented on this site are in no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would any weight loss or weight maintenance program. Your physician should be aware of all medical conditions that you may have, as well as any medication and supplements you are taking. Those of you on diuretics or diabetes medication should proceed only under a doctor's supervision. As with any plan, the weight-loss phases of this nutritional plan should not be used by patients on dialysis or by pregnant or nursing women. As with any weight loss plan, we recommend that anyone under the age of 18 follows the program under the guidance of their physician.

Where Have All the Calories Gone?

You might be wondering just about now when we'll tell you how many calories you can have a day to lose weight, and where you can find the calorie counter.

Well, here's the first of a many pieces of good news you're going to get as we move through this course: You don't need to count calories at this point. You will naturally take in fewer calories because your appetite will be under control with sufficient amounts of protein and fat.

When you give your body too many carbohydrates to metabolize, it burns them for energy. But if you carefully control your carb intake, your body burns fat instead. And that, in a nutshell, is the secret -- if there is one -- of the ANA.

As we move through this course, you'll see why that's true and how to determine what your net carb intake should be.

What's a Net Carb?

The ANA works by restricting carbohydrates, which come from grains, legumes and other plant sources. But most carbohydrates contain fiber, which is not completely digested by the body. Since fiber has a neglible effect on blood sugar, these substances don't count as carbs on the ANA. So Net Carbs represent the total grams of carbohydrates minus grams of fiber. Net Carbs are the only carbs that count when you do Atkins.


Successful completion of Induction means transitioning to the next phase: Ongoing Weight Loss.

We'll cover the remaining three phases of the ANA in this next section.

As good as Induction is for quick, dramatic weight loss, it's important for you to understand that it's only the first phase. Staying in the Induction phase too long can become boring. Also, it can lead to a crash-diet mentality where you might assume it's okay to go back to eating anything, because you can always go back and lose the weight all over again by repeating Induction.
That attitude wipes out the lifetime advantages of the ANA, and it's one reason we never call the Atkins Nutritional Approach a diet.

Those who don’t have a lot of weight to lose, don’t mind losing weight at a slower pace, or who find the Induction phase too restrictive can start the program with Phase Two.

Phase Two: Ongoing Weight Loss (OWL)

When you switch to Ongoing Weight Loss (OWL), your rate of weight loss will naturally slow down. The first week on OWL, you will increase your daily carb intake from 20 to 25 grams; the following week you move to 30 grams of Net Carbs per day, and so on. You should increase intake on a weekly basis until your weight loss slows to one to two pounds each week.

During OWL you'll find out how many grams of carbs you can eat and still lose weight. Everybody has a tightly regulated carbohydrate threshold. It's called the Critical Carbohydrate Level for Losing (CCLL).

When you go into OWL you can start adding back nutrient-dense foods like more non-starchy veggies (e.g., asparagus, broccoli); berries like raspberries and strawberries; nuts and seeds like hazelnuts and almonds; and soft cheeses (e.g., cottage cheese). Lesson 6 of this course is devoted to OWL.

• Phase Two lasts until you're within 5-10 pounds of your weight goal. Successful completion of OWL includes transitioning to the third phase of the program: Pre-Maintenance.

Phase Three: Pre-Maintenance

When you're within 5 or 10 pounds of your target weight, it's time to move to Pre-Maintenance (the subject of Lesson 7 of this course).

Now that the weight goal is in sight, the best strategy is to lose the last few pounds very slowly to ease into a permanently changed way of eating. This phase lasts until you hit your target weight and maintain it for a month.

Each week in Pre-Maintenance you can add 10 more grams of Net Carbs to your daily allotment. As long as weight loss continues, you can gradually introduce foods such as lentils and other legumes, fruits other than berries, starchy vegetables and whole grains.

When you hit your goal weight and maintain it for at least a month, you've found your ACE, or Atkins Carbohydrate Equilibrium. Your ACE is the level of carbohydrate intake at which you will neither gain nor lose weight. ACE is the key to the final phase, Lifetime Maintenance.

Phase Four: Lifetime Maintenance

Once you've maintained your goal weight for a month, you've reached Lifetime Maintenance (covered in the final lesson of this course, Lesson 8 ). Lifetime Maintenance is key to the Atkins Nutritional Approach. In this phase, the average number of daily grams of Net Carbs ranges from 40 to 120 per day, depending on your metabolism, age, gender, activity level and other factors. If you exercise regularly, you'll probably have a higher ACE.

In this stage, you will look great and feel great about your progress. But it's important for you to understand that losing weight is only a piece of the puzzle. Atkins isn't just about losing weight; it's also about maintaining health for life. Lifetime Maintenance is designed to help you stay healthy throughout your life.

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These are the foods you may ONLY eat liberally during Induction:
All fish,
including ...
All fowl,
including ... All shellfish,
including ...
All meat,
including ... All eggs,
including ...tuna
chicken
oysters*
beef
scrambled
salmon turkey mussels*
pork friedsole duck duck lamb poachedtrout goose clams bacon**soft-boiledflounder Cornish hensquid veal hard-boiledsardines quail shrimp ham**
deviledherring pheasant crabmeat venison omelets





*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:

• cheddar
• cow, sheep and goat cheese
• cream cheese
• Gouda
• mozzarella
• Roquefort and other blue cheeses
• Swiss

*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.
Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:

• alfalfa sprouts
• daikon
• mushrooms
• arugula
• endive
• parsley
• bok choy
• escarole
• peppers
• celery
• fennel
• radicchio
• chicory
• jicama
• radishes
• chives
• lettuce
• romaine lettuce
• cucumber
• mâche
• sorrel

Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:

• artichoke
• celery root
• pumpkin
• artichoke hearts
• rhubarb
• asparagus
• chard
• sauerkraut
• bamboo shoots
• collard greens
• scallions
• dandelion
• snow peas
• bean sprouts
• dandelion greens
• spaghetti squash
• beet greens
• eggplant
• spinach
• broccoli
• hearts of palm
• string or wax beans
• broccoli rabe
• kale
• summer squash
• Brussels sprouts
• kohlrabi
• tomato
• bean sprouts
• leeks
• turnips
• cabbage
• okra
• water chestnuts
• cauliflower
• onion
• zucchini

If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes

• crumbled crisp bacon
• grated cheese
• minced hard-boiled egg
• sautéed mushrooms
• sour cream
• Spices
• All spices to taste, but make sure none contain added sugar.
• Herbs
• basil
• garlic
• rosemary
• cayenne pepper
• ginger
• sage
• cilantro
• oregano
• tarragon
• dill
• pepper
• thyme

For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, etc., should be avoided. However, most sugar alcohols have a minimal effect on blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.
The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

• Filtered water
• Mineral water
• Spring water
• Tap water

Additionally, you can have the following:

• Clear broth/bouillon (not all brands; read the label)
• Club soda
• Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
• Decaffeinated or regular coffee or tea*
• Diet soda made with sucralose (Splenda™); be sure to count the carbs
• Essence-flavored seltzer (must say "no calories")
• Herb tea (without barley or any fruit sugar added)
• Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons

* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack. More and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things:
1. Not all convenience food products are the same, so check labels and carbohydrate content. (See the Online Store for Atkins brand products.)
2. While any of these foods can make doing Atkins easier, don’t overdo it. Remember, you must always follow The Rules of Induction.

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Typically, people begin Atkins with a high degree of motivation. You will have a much easier transition if you make a few adjustments in advance. A little preparation can help avoid pitfalls and frustrations. Before you begin:

• Dispose of or quarantine unacceptable foods that contain sugar and white flour, as well as processed and junk foods. Give unopened packages to the food bank.
• Stock your refrigerator and pantry with recommended low-carb foods. A list of these can be found in The Atkins Essentials: A Two-Week Program to Jump-Start Your Low Carb Lifestyle. For a comprehensive list of acceptable Induction foods, read the Acceptable Foods list on the Atkins site.
• Make sure you have the vitamins and mineral supplements you need to enhance your weight loss program. Atkins Basic 3 is a supplement designed for this purpose, or you can also can put together an equivalent selection of vitamins that will provide the same support.
• Start a food diary to help track progress as you move toward your goals.
• Plan your first few days of Induction meal plans. A two-week program that makes it easy to do Atkins with no missteps is available at on the Atkins site: read The Two-Week Induction Menu. Also, Atkins: The Complete Cookbook offers many good recipe ideas.
• Have low-carb snacks available. The Atkins recipes section offers numerous suggestions for delicious low-carb fare, and you can search by type of food as well as cuisine. Alternately, Atkins offers a number of products such as Advantage Bars, Atkins Morning Start Breakfast Bars and Atkins Ready-to-Drink Shakes, all appropriate for Induction snacking. But remember that Atkins Endulge products are not appropriate for the Induction Phase.
• Stop taking nonessential, over-the-counter medications with hidden carbs such as cough syrup and sleep aids that have added sugars.
• See a doctor for a full blood workup and consultation about any risk factors. Having test results before beginning Atkins provides a benchmark against which to measure improvements.
• Plan your schedule. Induction can be rigorous; some people feel bad for the first few days. Having a clear schedule allows you to commit fully to your new nutritional program.
• Weigh yourself and take your measurements. Both are important. People on Atkins may go through periods when they lose inches, not pounds. Knowing baseline measurements will help you keep track of progress.
• Purchase organic meats and dairy products whenever possible. Just before you start, make a list and go to the grocery store. Stick to the list, no matter how good all that other stuff looks. If it's not in the house, you can't eat it, so if it's not on your list, leave it on the store shelves.

What to Expect

During Induction you will eat 20 grams of Net Carbs a day, primarily in the form of vegetables; the mainstays of your diet will be protein and fat. This change in food intake will jump-start weight loss by shifting the body's metabolism.
For some people, it will be the most difficult part of the program for a couple of reasons:

• It involves what will be, for many people, a radical change in diet.
• It allows the body to shift from burning sugar derived from carbohydrates, to burning fat--including stored body fat--which is exactly what's supposed to happen. But the actual shift, combined with not satisfying sugar and starch cravings, can cause some people to feel tired, irritable, or uneasy for a day or two as their metabolisms adjust.

The process of switching from sugar-burning to fat-burning is called lipolysis/ketosis, as we've discussed in previous lessons. Let's take another look at what those terms mean.
Lipolysis: The natural process of fat for energy. Fat can come from dietary sources or body fat.
Ketosis: The biological process that results when sufficient glucose as a source of energy is not available from dietary carbohydrate and the body switches to primarily using fat.
So all lipolysis/ketosis really means is allowing the body to shift gears and rely on fat as a fuel source instead of storing it.
In the first 48 hours of Induction, your body will use up its stored carbohydrates and then make the switch to primarily burning fat for energy. Typical results of this metabolic shift include decreased appetite, reduced sugar cravings and dramatic increases in energy.
Other benefits of the Induction phase may include:

• A decrease in obsessive thoughts about food
• Disappearance of hunger pangs
• Typical weight loss of anywhere from 2 to 16 pounds, depending on metabolic rate (see the Understanding Metabolic Rate sidebar below)
• Improved digestion
• Disappearance of heartburn
• Better sleep patterns
• A sense of well-being, alertness and calm

Phase 1: Induction

• Revitalize your life. Simple carbs can cause blood sugar spikes that lead to fatigue, foggy brain, irritability and other related symptoms.
• Bust sugar and other food addictions. Leafy greens and other non starchy vegetables will be you primary source of carbs during Induction.
• Look your best. See the flattering fat-burning benefits while enjoying what you are eating.
• Improve your health. Strengthen your immune system and improve your long-term health as you lose weight.

• Savor the flavor with the choices in Phase 1 of the Acceptable Food List.
• Enjoy the options from this two-week meal plan.
• Expand the possibilities and include nutritious Atkins products that are approved for Induction to help you get off to a great start.
• Tap into the free online courses at Atkins University to receive guidelines and message board support from Atkins followers and nutrition experts.
• Team up with the Atkins experts at eDiets for an eating plan customized to your food preferences and lifestyle, for just a small monthly fee.

The Rules of Induction

This phase of the Atkins Nutritional Approach™ must be followed precisely to achieve success. If you do it at all incorrectly you may prevent weight loss and end up saying, "Here is another weight-loss plan that didn't work."


Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating.
1. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).
2. Eat no more than 20 grams a day of carbohydrate, at least 12 – 15 grams of which must come in the form of salad greens and other vegetables. (see Acceptable Foods).
3. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. If you feel you must eat bread or some other grain product, only high fiber low-carb products with 3 net carbs or less per serving are allowed, and you can eat only one serving a day. Be aware that even that amount may slow or stall your progress, and if that happens, drop the product immediately.
4. Eat nothing that isn't on the Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins.
5. Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements.
6. Don't assume any food is low in carbohydrate—instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter. Be aware that the law allows manufacturers to round off if a product has fewer than 0.5 grams of any carbohydrate, so that will show up as zero. The only way to detect some fractional carbs is to look for them in the ingredients list, where they must be listed if they’re added to a product, regardless of the amount.
7. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing.
8. Use sucralose or saccharin as a sweetener. Be sure to count each packet of any of these as 1 gram of carbs, because of the fillers and bulking agents which are added.
9. Avoid too much coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.
10. Drink at least eight 8-ounce glasses of water each day in addition to anything else you may drink, to hydrate your body, avoid constipation and flush out the by-products of burning fat.
11. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.
12. At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron.

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Phase 1: Induction

• Phase 1: Induction
• Acceptable Foods
• Two-Week Induction Meal Plan
• The Rules of Induction

Phase 2: Ongoing Weight Loss

• Phase 2: Ongoing Weight Loss
• Moving Into Ongoing Weight Loss
• The Purpose of OWL
• How to Follow Phase Two, Part 1
• How to Follow Phase Two, Part 2

During the first week on OWL, increase your daily carb intake from the 20 grams a day on Induction to 25 grams a day—going up one level. I recommend you add either another salad, half an avocado, a cup of cauliflower or six to eight stalks of asparagus or another vegetable. Continue to eat this way for the rest of the week. As long as your weight loss continues steadily, you can go up another level—to 30 grams daily—the following week. If you are a veggie lover, you may be happy continuing to add more salad greens and other vegetables. Or you may choose to add a half cup of cottage cheese, an ounce of sunflower seeds or a dozen macadamia nuts. If you've been feeling fruit deprived, now is the time to add berries, the fruits lowest on the glycemic index. (Thirteen average-size strawberries contain 5 grams of carbs.)


Phase 3: Pre-Maintenance

• Phase 3: Pre-Maintenance
• How to Do Pre-Maintenance, Part 1
• How to Do Pre-Maintenance, Part 2
• The Crucial Phase of Pre-Maintenance

How Pre-Maintenance Works






Phase 4: Lifetime Maintenance

• Phase 4: Lifetime Maintenance
• Food Pyramid
• How to Do Lifetime Maintenance Correctly
• How to Do Lifetime Maintenance Correctly, Part 2

A critical issue in any phase: Plateaus.

A crucial question at any stage is: "How do I know when I've hit a plateau, and what do I do about it?"
A plateau is defined as a month or longer without any weight loss and any lost inches. But not everyone who thinks they're experiencing a plateau is really hitting the wall. Even if you don't lose much weight, you may still be losing inches, so check your measurements.
Plateauing at least once is normal and predictable. It's especially common for people who start doing Atkins after years of yo-yo dieting. Repeated cycles of weight loss and gain may have desensitized your metabolism. There's also a small percentage of the population resistant to shedding weight or inches for other reasons.

A Few Reasons Plateaus Happen

Here's a quick look at a few reasons you may have trouble shedding pounds:

• High levels of insulin. People with high insulin levels may lose little or no weight for a longer period of time than people with more normal insulin levels, until they have controlled carbohydrates and lowered their insulin levels.
• Menstrual periods. During the week before her period, a woman may lose more slowly than at other times.
• An underactive thyroid. A doctor can make this diagnosis and help someone with an underactive thyroid develop appropriate weight-loss options.
• Medications. Some medications, such as antidepressants and hormones, can interfere with weight loss. However, you should never stop taking medication without consulting a physician.
• Exercise. You may need to increase the amount of exercise you're doing.

Getting Past the Plateau

No matter what the reason for the plateau, there are multiple strategies for dealing with it:

• Review your carb intake to make sure you're not accidentally consuming more carbs than you think.
• Cut out higher carb foods. These can be found in Atkins Essentials: A Two-Week Program to Jump-Start Your Low Carb Lifestyle.
• Cut back on protein serving sizes and avoid coffee. Excess protein can convert to blood sugar, while caffeine may increase your cravings,
• Drink plenty of water .
• Eat small frequent meals on a regular schedule instead of three larger meals to avoid over-eating and keep blood sugar on an even keel.
• Eating too few calories can slow down your metabolism, causing you to lose weight more slowly.
• Exercise. As always, exercise is a critical part of Atkins. It helps burn calories and tone muscles, so you lose weight and inches.

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Myths and Facts of the Atkins Nutritional Approach

Myth: The Atkins Nutritional Approach is only effective for weight loss because calories are restricted.

Fact: While some of those who follow the Atkins Nutritional Approach may eat fewer calories than before, it is not because the program is restrictive or unduly limits food intake. People who are doing Atkins may be eating fewer calories because they are generally less hungry and are less obsessed with food. But it’s also important to understand that on Atkins someone can consume 1,800 to 2,000 (many men can consume even more) calories per day and still lose weight, a result that could not be achieved on a low-fat regimen.

Myth: People following the Atkins Nutritional Approach may suffer from fatigue.

Fact: Fatigue may occur in the first few days of doing Atkins, while the body adapts to switching metabolic pathways. It typically takes about three to four days for the body to switch from sugar metabolism to fat metabolism. After the transition, so long as individuals do not skip meals, they are able to maintain high energy and clear thinking throughout the day because blood sugar is stabilized.


Myth: Because it excludes fruits, vegetables and grains, Atkins is deficient in nutrients.

Fact: The Atkins Nutritional Approach does not exclude fruits, vegetables and grains. The initial Induction phase of Atkins, which people often mistake for the entire program, is the strictest phase, permitting 20 grams of carbohydrates each day. However, those 20 grams come in the form of up to three cups of green leafy salad vegetables each day, and can also include highly nutrient-dense, high fiber, vegetables such as broccoli, asparagus, eggplant and spinach.

A sample Induction menu containing 2,000 calories and 20 grams of carbohydrate was analyzed using the highly regarded Nutritionist V program. Results of analysis found the menu to meet or exceed RDI requirements of most vitamins, minerals and trace elements. Once Induction is completed and the next phase of the program has begun, individuals raise their carbohydrate count. This includes more nutrient-dense green leafy vegetables and low-glycemic fruits such as strawberries, which can far exceed requirements for fiber. On the Pre-Maintenance and Lifetime Maintenance phases, most people are able to reintroduce whole grains into their diet.

Myth: The weight lost on the Atkins Nutritional Approach is mostly water, not fat.

Fact: Typically on any weight loss plan, including the Induction phase of Atkins, during the first few days--or even the first week--weight lost is primarily water (diuresis). However, on a controlled carbohydrate plan with adequate dietary fat, after diuresis, the body’s switch from burning carbohydrate to primarily burning stored body fat—along with dietary fat—for energy, results in weight loss. Moreover, the weight lost is mainly fat, not lean body mass. (2,3,4) It’s worth repeating that studies have shown that despite the fact that more calories were consumed on a controlledcarbohydrate program than on a low-fat program, the carb controlled subjects lost more weight than did those on a low-fat program.

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Atkins Recipes for each phase


Phase One
Phase Two
Phase Three
Phase Four

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carb counter
Atkins - Carb Counter

Quick and Easy Breakfasts

Eggs

I know what you’re thinking: “How can I possibly cook something first thing in the morning?” Well, eggs don’t have to be just for lazy Sunday mornings. Here are some ways to make them quick and easy:

1. Make a vegetable frittata and then freeze or refrigerate servings to pull out and microwave. A frittata is sort of a cross between an omelet and a quiche, made on the stove and sometimes finished in the oven.

How to Make a Frittata They are a great way to use leftover vegetables, because you can put any vegetable you want in it. In Italy, it is a common item in a lunch brought from home. They don’t take long to make, and then you can use it for several meals.

2. Of course, it’s even easier to simply scramble leftover veggies and cheese with eggs. You can make a big batch of this, and save the extra; zip-type plastic bags work well.


3. Omelets are great vehicles for leftovers.

4. A serving of regular scrambled or fried eggs is quick to make. I recently mastered flipping fried eggs just with the pan. It’s fun, and cuts down on the cleanup. Serve with low-sugar fruit, and a flax muffin, and you’ve got a complete breakfast.

5. Eggs Florentine is an easy recipe using frozen spinach.
Cereals

Cereals are a hard one, because they are high in carbohydrate by their very nature. Here are some ways around it:

1. Some cold cereals, such as Special K, now come in a low-carb form. Even better are some of the high fiber cereals such as All Bran and Fiber One. (Check the labels, as formulations change. At this writing, there are three different kinds of All Bran, for example, all with different carb levels.)

2. There are some special low-carb cereals, such as “Flax-O-Meal” that can be purchased online. Or make this flax cereal right in your bowl.

3. Cream of “Wheat” is a hot “cereal” developed by innovative low carbers using eggs and ricotta cheese: Recipe for Pumpkin Version

4. Unlikely as it sounds, TVP “Oatmeal” is surprisingly like the real thing.


Breakfast Breads

1. Muffins, biscuits and other breads can be made from flax meal, almond meal, and other low-carb ingredients. Low-Carb Bread Recipes

2. Buy a low-carb pancake mix, or make them from scratch.

3. Microwave "breakfast puddings." I don't know what else to call this. Put flax meal and/or almond meal in a bowl with water, egg, and flavorings such as berries, cream cheese, peanut butter...use your imagination. Two examples:

Blueberry Almond Breakfast Pudding

Easy Flax Breakfast Pudding
Yogurt, Cottage Cheese, Ricotta, Tofu

1. “Spoonable Dairy” can be combined with fruit such as frozen berries, and nuts or flax seed to make a quick breakfast.
2. Shakes: Any of the above can be used to make a shake with protein powder and fruit or flavorings. Or the shake can be made with just the protein powder and unsweetened soy milk, kefir, or water. For example:
   
   Satisfying Breakfast Shake
   Berry Protein Shake
3. Use tofu as the central protein. A shake can be made from soft tofu, while the firmer types can be used in tofu scrambles and other dishes.

Lunch Ideas

Salads

We’re all familiar with the old fashioned chef salad –cut up cold cuts, cheese, and hard-boiled egg on a green salad (usually iceberg). But meal salads have become much more popular in restaurants and at home, in a variety limited only by the imagination. It’s basically any protein atop any combination of salad greens and vegetables.

Low carb “meal salad” tips:

• Use lots of dark green salad greens, which are much richer in nutrients than the traditional iceberg lettuce. Now that bagged greens are in every grocery store, salad making has never been more convenient.
• If you are using bottled dressings, check the label for carbs

Many “light” dressings have sugar added to make up for the loss of flavor when oil is reduced.
Choose dressings with oils high in monounsaturated fats, such as olive oil.
It is very easy to make dressings yourself - it literally can take less than a minute. Whip up an oil-based one in the bottom of the bowl, put the salad on top, and toss. For a creamy dressing, just mix some of your favorite herbs and spices into some mayonnaise. Thin down with water or lemon juice.

Examples of Salads include:

• Greek salad (put extra protein on, such as hard boiled eggs, chicken, or seafood)
• Chicken (cooked without breading, of course) atop salad greens, chopped snow pea pods, chopped red pepper, and walnuts
• Low carb cole slaw with chicken, pecans, and bits of apple
• Tuna salad with greens, tomato and avocado
• Salmon on top of greens, blanched green beans, mushrooms, and sprouts
• Chicken with greens, cucumbers, pecans, and crumbled blue cheese
• Steak with greens, thinly sliced red onions, green pepper, and mushrooms
• Cobb salad
• You get the idea

Roll ups and Wraps

There are three basic kinds of low carb roll ups:

1. Lettuce: Roll “mushy” stuff, such as tuna, salmon, egg, or chicken salad up in a large lettuce leaf, along with anything else that sounds good (as long as you don’t overload it). (A similar alternative is to use the "protein salad" as a dip, and use celery, Bell pepper, cucumber, etc as dippers.)
2. Meat: Roll cheese and veggies up in a slice of roast beef, ham, etc.
3. Low Carb Tortillas: Roll whatever you want up in a low carb tortilla and make a “wrap”. My husband eats hot dogs this way. Example of a wrap

Soups

Soups are very versatile, and can provide a vehicle for leftover meats and vegetables. Most soup recipes can be low carb if you just take out the starch (noodles, rice, potatoes). There are a few low carb canned soups, but the vast majority are not – you have to read labels carefully. Make up a big pot of soup and freeze portions. Rainbow Soup
Leftovers

The easiest lunch of all – just make extra at dinner and have it for lunch the next day!

Dinner ideas

Start With What You Know

Main dishes that are “old standbys” and are naturally low carb or can easily adjusted are the best place to start. Think about your favorite meals. In particular:

• Look to your meals where the protein is fairly plainly cooked, such as grilled or pan-fried meats, broiled fish, etc. Include more vegetables instead of potatoes or rice, including substitutes such as “Cauli-Rice”. If the plate seems puny, add a green salad with an olive oil-based dressing, or a soup to help it seem more like a “meal”.

Also, don’t be afraid of including more healthy fat than you are used to – it will help satisfy you until the next meal.
Skillet meals consisting of meat and veggies are often naturally low carb, or you can just leave out a starchy or sugary ingredient or two.
Make your favorite quiche without the crust
De-Carb Your Favorites

I firmly believe that to make low carb eating into a way of life (instead of a “diet”), it’s important to find low carb versions of a lot of your favorite meals. For example:

• Try various pasta alternatives.
• Find new recipes for favorite comfort foods, such as Chicken Pot Pie
• Have a certain recipe you’d like to de-carb? Ask in our forum

Hunt for “New Favorites”

• Check out the Main Dish Recipes on this site
• Side Dish Recipes
• Soups and Salads (includes cole slaw)
• There are more ideas in my Low Carb Menus
• Look through these Recipe Collections for entrees and side dishes.
• If you are on a specific diet plan, take a look at the cookbook(s) that go along with it, or other low carb cookbooks. Checking a book out of the library can help you figure out if the author’s tastes are similar to your own without investing in the book too soon.

Try a New Cuisine

Some cuisines are naturally less “carby” than others. Examples:

• Traditional Greek food is often less starchy and sugary than others.
• When people think “France” they usually think of bread, but traditional French food is only moderate in carbohydrates. In fact, recently the French have been decreasing their intake of fat and increasing their carbs, and getting fatter.
• Many Asian dishes become low carb if you leave out the rice or noodles. Here’s an easy Thai dish .
• Check out the links below for more low carb recipes from various world cuisines

Snack Ideas

Satisfying the Munchies the Low-Carb Way

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips.

Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas. I will be adding to the list as time goes on. If you have easy ideas for snacks, come share in our Forum.

• Celery with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and cheddar cheese (no kidding, it’s a great combo)
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Other seeds (How to Toast Pumpkin or Squash Seeds)
• Low-Carb Trail Mix
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Low-carb shakes
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk - for a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water.

Also

Low Carb Sample Menus (these don't strictly follow Induction rules, and are in the 20-50 grams of carb per day range)
Low Carb Recipes
Low Carb Super Foods

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