atkins life diet

7/31/2019 Atkins Life Diet

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PHASE 1 INDUCTION

Phase 1 of the Atkins diet is called

Inductionits where youll jump start your

weight loss program,losing up to 15 pounds in the

first 2 weeks. Here, with a few easy steps,

youll turn your body into the fat-burning

machine youve always wished it could be.

MAX 20 NET CARBS DAILY PROTEINS, HEALTHY FATS & VEGETABLES

The Program: Phase 1

What You Can Eat in this Phase

Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure

you're also getting your 12 to 15 grams of net carbs in vegetables as well.

All fish including:

Flounder

Herring

Salmon

Sardines

Sole

Tuna

Trout

Cod

Halibut


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All fowl including:

Cornish hen

Chicken

Duck

Goose

Pheasant

Quail

Turkey

Ostrich

All shellfish including:

Clams

Crabmeat

Mussels*

Oysters*

Shrimp

Squid

Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

Bacon*

Beef

Ham*

Lamb

Pork


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Veal

Venison

Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count.

Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. Thats why eggs are a staple breakfast in the

Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper.

Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including:

Deviled

Fried

Hard-boiled

Omelets

Poached

Scrambled

Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3

to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of

American cheese or a 1" cube.

Cheese including:

Type Serving Size Grams of net carbs

Blue cheeses 2 T 0.4

Cheddar 1 oz 0.4

Cow, sheep and goat 1 oz 0.3

Cream cheese 2 T 0.8


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Feta 1 oz 1.2

Gouda 1 oz 0.6

Mozzarella 1 oz 0.6

Parmesan 1 oz 0.9

Swiss 1 oz 1.0

Vegetables:

You should be eating approximately 12 to 15 grams of net carbs per day in the form of

vegetables, which is equivalent to several cups depending on the actual carb content of the

veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

Vegetable Serving Size/Prep grams of net carbs

Alfalfa sprouts cup/raw 0.2

Arugula 1 cup/raw 0.4

Bok choy 1 cup/raw 0.4

Celery 1 stalk 0.8

Chicory greens cup/raw 0.1

Chives 1 tablespoon 0.1

Cucumber cup 1.0

Daikon cup 1.0

Endive cup 0.4

Escarole cup 0.1

Fennel cup 1.8

Jicama cup 2.5

Iceberg lettuce 1 cup 0.2


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Mushrooms cup 1.2

Parsley 1 tablespoon 0.1

Peppers cup/raw 2.3

Radicchio cup/raw 0.7

Radishes 6/raw 0.5

Romaine lettuce 1 cup 0.4

The following vegetables are slightly higher in carbs than the salad vegetables listed above.

They also provide important nutrients and add variety to your daily foods. Make sure you stay

within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you

cook them.

Vegetable Serving Size/ Prep Net Carbs

Artichoke 1/2 medium 3.5

Asparagus 6 spears 2.4

Artichoke hearts 1 canned 1.0

Avocados whole (raw) 1.8

Bamboo shoots cup 1.2

Broccoli cup 1.7

Broccoli raw cup 0.8

Broccoli rabe cup 2.0

Broccoflower cup 2.3

Brussels sprouts cup 1.8

Cabbage cup (raw) 1.6

Cauliflower cup (raw) 1.4


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Swiss chard cup 1.8

Collard greens cup boiled 2.0

Eggplant cup 2.0

Green String Beans 1 cup 4.1

Hearts of palm 1 heart 0.7

Kale cup 2.4

Kohlrabi cup 2.3

Leeks cup 3.4

Okra cup 2.4

Olives green 5 2.5

Olives black 5 0.7

Onion cup 4.3

Pumpkin cup 2.4

Rhubarb cup (unsweetened) 1.7

Sauerkraut cup (drained) 1.2

Snow peas and snap peas in pod cup with pods 3.4

Spaghetti squash cup boiled 2.0

Spinach cup 2.2

Summer squash cup 2.6

Tomato cup 4.3

Turnips cup 3.3

Water chestnuts cup (canned) 3.5

Zucchini cup 1.5


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Salad Garnishes

Crumbled bacon 3 slices 0.0

Hard-boiled egg 1 egg 0.5

Grated cheeses (see above carb counts)

Sauted mushrooms cup 1.0

Sour cream 2 tbs 1.2

Herbs and Spices (make sure they contain no added sugar)

Basil 1 tbs 0.0

Cayenne pepper 1 tbs 0.0

Cilantro 1 tbs 0.0

Dill 1 tbs 0.0

Garlic 1 clove 0.9

Ginger 1 tbs sliced root 0.8

Oregano 1 tbs 0.0

Pepper 1 tbs 0.0

Rosemary 1 tbs 0.0

Sage 1 tbs 0.0

Tarragon 1 tbs 0.0

Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams

of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.

Blue cheese 2 tbs 2.3


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Caesar 2 tbs 0.5

Italian 2 tbs 3.0

Lemon juice 2 tbs 2.8

Lime juice 2 tbs 2.8

Oil and vinegar 2 tbs 1.0

Ranch 2 tbs 1.4

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Butter

Mayonnaise make sure it has no added sugar

Olive oil

Vegetable oilsThose labeled cold pressed or expeller pressed are especially good and

olive oil is one of the best.

Canola*

Walnut

Soybean*

Grape seed*

Sesame

Sunflower*

Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for

sauting only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners


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Splenda one packet equals 1 gram of net carbs

Beverages

Clear broth/ bouillon (make sure it has no sugars added)

Club soda

Cream, heavy or light.

Decaffeinated or regular coffee and tea*

Diet soda (be sure to note the carb count)

Flavored seltzer (must say no calories)

Herb tea (without added barley or fruit sugar added)

Unflavored soy/almond milk

Water at least eight 8-ounce glasses per day including...

Filtered water

Mineral water

Spring water

Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each

individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use

caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction

phase.

* Limit lemon and lime juices to 3 T per day

PHASE 2 - Ongoing Weight Loss, or OWL

for short, lets you start adding more

types of food and more carbs back into

your dietbut amazingly, you keep


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losing weight, just a bit more slowly.

ADDING NUTS, BERRIES, YOGURT

The Program: Phase 2

What You Can Eat in this Phase

Welcome to freedom, variety and the Ongoing Weight Loss plan. Combine this list with all the

options from Phase I and youve got a broader selection of foods to choose from. So enjoy,

keep your eye on the end goal and welcome to Phase 2.

During OWL, you add higher carb foods back into your diet 5 daily Net Carbs per week. You

can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will

be eating primarily natural, unprocessed foods, you will find an increasing number of

convenience foods choices that help even busy people stay on track during weight loss.

The Power of Five

In the recommended portions, these foods each contain roughly 5 grams of Net Carbs (total

carbs minus fiber).

Dairy Serving Size Net Carbs

Cottage cheese 2% 1/2 cup 4.1

Heavy cream cup 4.8

Mozzarella cheese 5 ounces 3.0

Ricotta cheese 1/2 cup 3.8


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Nuts and Seeds Serving Size Net Carbs

Almonds 24 nuts 2.3

Brazil nuts 5 nuts 2.0

Cashews 9 nuts 4.4

Hulled sunflower seeds 2 T 1.1

Macadamias 6 nuts 2.0

Pecans 10 halves 1.5

Pistachios 25 nuts 2.5

Walnuts 7 halves 1.5

Fruits Serving Size Net Carbs

Blueberries (fresh) cup 4.1

Cantaloupe or honeydew cup 3.5

Raspberries (fresh) cup 1.5

Strawberries (fresh) cup 1.8

Juices Serving Size Net Carbs

Lemon juice cup 5.2

Lime juice cup 5.6

Tomato juice 4 ounces 4.2

Convenience Foods

Many of the foods listed above are available conveniently packaged to go at the market or

convenience store feel free to grab and


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go just note the serving size, and subtract fiber from total carbs to get Net Carbs.

And remember, Atkins bars and shakes are super convenient too, And every single flavor is

allowed in Phase 2. So be busy, be happy and be well fed.

PHASE 3 Pre-Maintenance

By now, youve lost so much weight, youre

only 10 pounds from your goal. Is it

complicated? Not at allbasically you

keep adding carbs, keep losing weight

and keep gaining control.

50-70 NET CARBS DAILY (+ FRUITS & LEGUMES + BREADS & GRAINES)

You should be saying Wow. And if youre not, well say it for you. Wow, youve made it to

Phase 3 and you know what that meansyouve almost reached your goal. Now its time to

slow your weight loss and find your personal carb balance or ACE, Atkins Carbohydrate

Equilibrium. And we have a great way to do it more variety. Pair these low-carb foods,

including some whole grains, with the Acceptable low-carb Foods lists from Phase 1 and 2 for

your total variety eating plan.

In Pre-Maintenance, you add 10 daily Net Carbs per week The Power of 10 makes it easy.

These low-carb foods, in these portion sizes, all equal about 10 grams of Net Carbs

remember, total carbs minus fiber.


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Have fun. We know you will.

PHASE 4 - Lifetime Maintenance

You're at your goal weight

- you know exactly how much and what

kinds of foods you can eat to maintain your

weight and you''ll never have to go

on another diet, ever.

75+ NET CARBS DAILY

The name Lifetime Maintenance says it all. This is not so much a phase as a permanent lifestyle.

Pre-Maintenance is designed to make the transition from Phase 3 to [the so-called] Phase 4

practically seamless, so you should have no fears about moving on once your goal weight is

stable. First of all, the Acceptable Foods for Phase 3 are the same as those for Phase 4. Of

course, you may not have reintroduced all the foods youll try in the months and years to come,

but as long as youre alert to the potential of any individual food to cause weight regain,

cravings, unreasonable hunger or any of the other symptoms of carb intolerance, you know

what to do. As long as you comply with the program and stick to your ACEwhich may require

some modifications as you get older or make some lifestyle changesyoull be able to maintain

your healthy new weight and say goodbye to on-again, off-again diets once and for all.

atkins life diet

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