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1307 Atk QSGDownload V2
1307 Atk QSGDownload V2
BALANCED!
*The most rapid weight loss typically occurs during Phase1 . Results will vary as actual weight loss varies by individual.
GUIDE
QUICK-START
01
INTRODUCTION
INTRODUCTION
02
Healthy:
The Atkins low-carb approach has been shown to significantly improve health markers, including cholesterol profile, blood pressure and blood sugar levels.
Delicious:
You can eat a wide range of mouth-watering, rich and filling foods. So you dont feel deprived, youre satisfied with all that you can eat.
Less hunger:
Atkins dieters tell us they are less hungry and experience fewer cravings on Atkinssince theyre eating foods packed with protein, good fats and fiber, which moderate your blood sugar and keep you full.
Balanced:
Get 12-15 grams of Net Carbs per day from vegetables. Thats more than USDA guidelines! They provide vitamins, minerals, antioxidants and fiber with minimal impact on blood sugar. Add fruits, nuts and whole grains as you proceed through the plan.
03
INTRODUCTION
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To make sure you get the most out of the Atkins plan, its very important to use the website. We have over 1,600 recipes, more than 20 meal plans, progress trackers, tips and advice. Check out all these interactive tools and our 2.4 million member community at atkins.com . mobile calculate
TRACKERS
MEAL PLANNER
calculate
CARB COUNTER
mobile calculate mobile
? APP MOBILE !
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INTRODUCTION
04
INDUCTION
You have more than 20 pounds to lose. You are inactive or have a slow metabolism. Youve lost weight in the past only to regain it. Y ou have less weight to lose but want to do it quickly.
You have 15 pounds or less to lose. Y ou have more weight to lose but want more food choices than Induction allows. Youre willing to lose weight a little more slowly.
PRE-MAINTENANCE
Youre 10 pounds or less from your goal weight. Y our weight is fine but you want more energy and to feel better. Youre willing to lose excess pounds slowly.
LIFETIME MAINTENANCE
Youve reached your goal weight and maintained it for a month. Y ou want to enjoy sustained energy and improved health. Y ou want a sense of well-being and enhanced self-confidence.
05
PHASE 1 : INDUCTION
INDUCTION
Tori Berry
A Two-Week Period That Jump-Starts Weight Loss, So You See Results Fast
This two-week period jump-starts weight loss for quick results (you can stay in Induction longer, if you choose, but its important to move through the phases to discover your carb balance). During Induction, youll eat a variety of protein sources, healthy fats, and nutrient- and fiber-rich carbs in the form of leafy greens and many other vegetablesplus delicious Atkins bars, shakes and new frozen meals. All of these foods help control hunger and reduce or eliminate cravings. During Induction, youll reduce your carb intake to as close as possible to 20 grams of Net Carbs per day. (Net Carbs represent the total grams of carbs minus fiber grams.) As you also limit your intake of sugar and other empty carbs, your body begins to use fat as its primary fuel source, resulting in weight loss.
BEFORE
100 LBS.
in months
LOST
12
I nitially, the weight falls off so quickly that it motivates you to keep going because you can really see the results. Theres also a lot of freedom in this diet. I dont even consider it a diet. Im sleeping better and have a lot more energy!
TORI BERRY, AGE 35
Lost 100 pounds in 12 months
AF TER
atkins.com
Myth
The Atkins Diet is unhealthy.
vs
FACT
Atkins is a natural and effective approach to weight loss and weight management.
The Atkins Diet encourages consumption of a healthy balance of nutrient dense foods: adequate protein, a full array of fibrous vegetables and fruits and good fats while limiting refined carbohydrates, refined sugar and trans fats. Choosing foods in this manner allows the body to burn more fat and work more eiciently while helping individuals to feel less hungry, more satisfied and more energetic.
07
PHASE 1 : INDUCTION
WEEK ONE
MONDAY
BREAKFAST
Eggs Scrambled with Sauted Onions and Cheddar Cheese Net Carbs: 5.4g
TUESDAY
Atkins Day Break Strawberry Banana Shake and Atkins Day Break Cranberry Almond Bar Net Carbs: 4g Red Bell Pepper with Greek Vinaigrette Net Carbs: 3.8g Chef Salad of Chicken, Bacon, Tomato, Avocado and Dressing Net Carbs: 5.7g Celery and Pepper Jack Cheese Net Carbs: 2g Atkins Meatloaf with Portobello Mushroom Gravy Net Carbs: 7g Total Net Carbs: 22.5g
WEDNESDAY
Atkins Tex-Mex Scramble
Net Carbs: 5g Zucchini and Ranch Dressing Net Carbs: 3.1g Atkins Italian Sausage Primavera Net Carbs: 5g Atkins Advantage Dark Chocolate Royale Shake Net Carbs: 2g Chicken Breast with Broccoli and Mixed Green Salad Net Carbs: 6.3g Total Net Carbs: 21.4g
SNACK
LUNCH
Atkins Roast Turkey Tenders with Herb Pan Gravy Net Carbs: 6g
SNACK
DINNER
Filet of Fish with Herb Butter, Broccoli and Salad Net Carbs: 7.9g Total Net Carbs: 23.3g
PHASE 1 : INDUCTION
08
Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables. This meal plan is complete with 12 -15g FV. Add or subtract vegetables, side dishes, Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake. Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day.
*You may need to add or subtract items to meet personal carb targets.
THURSDAY
Beef Sauted with Green Bell Pepper and Onions, Topped with Cheese Net Carbs: 6.9g Atkins Day Break Creamy Chocolate Shake Net Carbs: 3g Atkins Advantage Chocolate Chip Granola Bar Net Carbs: 3g Green Bell Pepper with Ranch Dressing Net Carbs: 3.6g Atkins Chicken and Broccoli Alfredo Net Carbs: 5g Total Net Carbs: 21.5g
FRIDAY
Tomato, Avocado, Spinach and Monterey Jack Stacks Net Carbs: 5.6g Caprese Salad Net Carbs: 2.3g Atkins Beef Merlot Net Carbs: 6g Atkins Advantage Caramel Chocolate Peanut Nougat Bar Net Carbs: 3g Pork Chop with Broccoli and Mixed Greens with Avocado Net Carbs: 6.5g Total Net Carbs: 23.4g
SATURDAY
Atkins Farmhouse-Style Sausage Scramble Net Carbs: 5g Atkins Day Break Chocolate Hazelnut Bar Net Carbs: 3g Canned Tuna with Snap Peas, Red Bell Pepper and Tomato Net Carbs: 7.2g Atkins Advantage Strawberry Shake Net Carbs: 1g Blue Cheese Burger with Avocado, Tomato and Grilled Zucchini Net Carbs: 6.5g Total Net Carbs: 22.7g
SUNDAY
Red Bell Pepper Filled with Creamy Eggs and Spinach with a Muffin Net Carbs: 11g Atkins Day Break Wild Berry Shake Net Carbs: 2g Atkins Advantage Chocolate Peanut Butter Bar Net Carbs: 2g Cucumber with Greek Vinaigrette Net Carbs: 3.8g Atkins Crustless Chicken Pot Pie Net Carbs: 5g Total Net Carbs: 23.8g
09
PHASE 1 : INDUCTION
WEEK TWO
MONDAY
BREAKFAST
Atkins Day Break Creamy Chocolate Shake and Atkins Day Break Chocolate Hazelnut Bar Net Carbs: 6g
TUESDAY
Atkins Tex-Mex Scramble
WEDNESDAY
Cheese and Spinach Omelet Topped with Avocado and Salsa Net Carbs: 8g Atkins Day Break Strawberry Banana Shake Net Carbs: 2g Atkins Advantage Mudslide Bar Net Carbs: 3g Zucchini and Cheddar Cheese Net Carbs: 3.1g Atkins Roast Turkey Tenders with Herb Pan Gravy Net Carbs: 6g Total Net Carbs: 22.1g
Net Carbs: 5g Cherry Tomatoes with Gouda Cheese Net Carbs: 2.9g Atkins Beef Merlot Net Carbs: 6g Atkins Advantage Milk Chocolate Delight Shake Net Carbs: 2g Grilled Chicken over Arugula with Tomatoes and Avocado Net Carbs: 6.1g Total Net Carbs: 22g
SNACK
LUNCH
SNACK
DINNER
Atkins Crustless Chicken Pot Pie Net Carbs: 5g Total Net Carbs: 21.1g
PHASE 1 : INDUCTION
10
Atkins product options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables. This meal plan is complete with 12 -15g FV. Add or subtract vegetables, side dishes, Atkins products or even desserts to ensure that you come close to the appropriate level of carb intake. Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day.
*You may need to add or subtract items to meet personal carb targets.
THURSDAY
Atkins Day Break Wild Berry Shake and Atkins Day Break Cranberry Almond Bar Net Carbs: 5g Celery Sticks with Monterey Jack Cheese Net Carbs: 1.4g Atkins Chicken and Broccoli Alfredo Net Carbs: 5g Atkins Advantage Caramel Fudge Brownie Bar Net Carbs: 3g Pork Chop with Cheddar-Cauliower Mash and Salad Net Carbs: 6.8g Total Net Carbs: 21.2g
FRIDAY
Atkins Farmhouse-Style Sausage Scramble Net Carbs: 5g Atkins Day Break Creamy Chocolate Shake Net Carbs: 3g Atkins Advantage Peanut Fudge Granola Bar Net Carbs: 2g Chopped Tomato with Ranch Dressing Net Carbs: 5.8g Steak with Asparagus and Salad Net Carbs: 7.2g Total Net Carbs: 23g
SATURDAY
Eggs with Avocado and Salsa
SUNDAY
Atkins Tex-Mex Scramble
Net Carbs: 4.8g Atkins Day Break Strawberry Banana Shake Net Carbs: 2g Tuna-Celery Salad in Avocado Halves Net Carbs: 4.5g Atkins Advantage Caramel Chocolate Nut Roll Net Carbs: 3g Atkins Meatloaf with Portobello Mushroom Gravy Net Carbs: 7g Total Net Carbs: 21.3g
Net Carbs: 5g Atkins Day Break Chocolate Chip Crisp Bar Net Carbs: 3g Deli Ham on Romaine, Tomato and Avocado Salad Net Carbs: 8.4g Atkins Advantage Mocha Latte Shake Net Carbs: 2g Grilled Chicken and Yellow Squash over Salad Greens Net Carbs: 3.9g Total Net Carbs: 22.3g
11
ONGOING
Kent Altena
BEFORE
211 LBS.
in months
LOST
15
Ive tried other things, but this keeps me feeling full. Atkins tells you to listen to your body and for the first time I listened when my body told me I was full. It was better than counting calories or fat because I never felt deprived.
KENT ALTENA, AGE 40
AF TER
atkins.com
*Gradually increasing your intake in 5-gram increments each week or every several weeks, as long as weight loss continues and you dont experience renewed cravings for carb foods. You may need to go for two or more weeks between increases whichever works for you to get within 10 pounds of your goal weight.
Myth
Because it excludes fruits, vegetables and grains, Atkins is deficient in nutrients.
vs
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 net carbohydrates. However, 70 percent of those come in the form of vegetables. As you progress through the phases, you add fruits, nuts, legumes and whole grains as your carb tolerance allows.
13
PHASE 3 : PRE-MAINTENANCE
PREMAINTENANCE
Youre Almost at Your Goal Weight
TOTAL SUGAR goal weight, At this point, youre almost there. OnceCARBS you reach FIBER your ALCOHOLS youll begin the dress rehearsal for a way of eating that=enables you 19 grams - 6 grams - 9 grams to maintain your healthy new weightfor good.
BEFORE
Refer to the list of Acceptable Foods for Phase 1 (page 6) and for a list of Acceptable Foods for Phase 2 (page 12). These will form the basis of foods upon which you can expand in Phase 3.
93 LBS.
in months
LOST
24
Atkins fits into your lifestyle, so you dont fall off the wagon its easy to continue to make this a part of your life.
MONICA GUTIERREZ, AGE 44
Lost 93 pounds. Been on maintenance for 2 years.
AF TER
atkins.com
70g Net Carbs + 10g Net Carbs each week* per day*
within 10 lbs. of goal weight Atkins Cuisine PizzaBarbecue Chicken Supreme and Salad
INGREDIENTS 2C ups Atkins Cuisine All Purpose Baking Mix 1 Teaspoon baking powder Teaspoon salt 1P acket granular sugar substitute (sucralose) 1 1/8 Cup water 3 Tablespoon extra virgin olive oil 4 Ounces Barbecue Sauce ( Cup) 1 Cup shredded mozzarella cheese 8O unces cooked boneless, skinless chicken breast, cut into -inch pieces M edium green bell pepper, thinly sliced 1 Small red onion, thinly sliced DIRECTIONS 1. Pre-heat oven to 425F. 2. B lend all dry ingredients together in a large mixing bowl. 3. A dd wet ingredients with a spoon or spatula and combine into a dough. With a spatula, take the dough out of the bowl and place on a clean surface lightly coated with nonstick vegetable oil spray. 4. C oat rolling pin with non-stick spray and roll the dough out to fit the pizza pan. It may be easier to use your hands. 5. Pre-bake crust for 10 minutes. 6. A dd sauce, cheese and additional vegetables and meats if desired. 7. C ontinue baking at 425F for 10-15 minutes. 8. C ut into 8 slices and serve with a side salad with up to 13g NC including a low-carb dressing. Makes 8 servings 6.4g Net Carbs per serving
* In OWL, you gradually upped your daily carb intake in 5-gram increments. Now, youre going to increase in 10-gram increments. Lets say that when you left OWL, you were consuming 60 daily grams of Net Carbs. That means that youd start Pre-Maintenance at 70 grams of Net Carbs. Youd stay there for a week or more, as long as you continue to gradually lose weight and dont reawaken cravings, before advancing to 80 grams, and so forth. If your weight stalls, drop back 10 grams of Net Carbs. Once weight loss resumes, stay there for a couple of weeks or so and then try adding another 5 daily grams.
Myth
The Atkins Diet is unbalanced and means only eating rich foods like steak, eggs and bacon and no fruits or vegetables.
vs
FACT
Actually, the Atkins Diet allows you to eat ample portions of vegetables.
In the later phases, more nutrientdense carbohydrates like fruits and whole grains are introduced.
15
LIFETIME MAINTENANCE
Now Its Time to Prove That You Can Keep Doing It
In this phasewhich is really the rest of your healthy, active lifeyoull stay slim as you continue eating some of the best foods on Earth, just as you did in Pre-Maintenance. Losing weight is challenging, but so is maintaining it. You now have the tools to do it. Stay with Atkins, and Atkins will help you stay in controlfor good.
BEFORE
30 LBS.
on ATKINS
LOST
Ive struggled with my weight all my life I tried everything, and nothing worked. Until I tried Atkins its so different than what I thought, I eat delicious and filling foods so no cravings. Plus I got to add in fruits and even whole grains to my diet. Im happier and healthier than ever! Atkins has really changed my life!
SHARON OSBOURNE, AGE 60
Lost 30 pounds on Atkins
AF TER
atkins.com
Myth
The Atkins Diet doesnt work.
vs
FACT
The Atkins Diet does work.
Atkins is backed by over 80 studies validating the diets principles and its success rate for weight loss and weight management. One recent example is the NIH funded Stanford University Diet Study published March 7, 2007 in the Journal of American Medical Association. This study found that the Atkins Diet delivered the strongest weight loss results with the most beneficial metabolic effects among four top diet regimens. (The study compares Atkins against the Zone, LEARN and Ornish diets). Unlike other diets, Atkins is not based on limiting calories and deprivation, but rather choosing the right nutrientdense foods that allow the body to feel fuller while burning more fat and working more efficiently.
17
ATKINS PRODUCTS
ATKINS PRODUCTS
18
PRODUCT FAMILIES
Stay on track with your weight loss plan with tasty all-day product options. Curb your cravings with Atkins nutrition bars, shakes and frozen meals available at your local retailer in a variety of avors.
THE ATKINS
NUTRITION BARS
Over 50 varieties of convenient meals, snacks and treats to keep you satisfied while on the go.
NUTRITION SHAKES
Nine assorted flavors loaded with protein, fiber, vitamins, minerals and, most importantly, great taste.
FROZEN MEALS
Nine savory flavors with high quality ingredients and amazing taste helps you stay on track when you don't have time to cook.
atkins.com