Atkins Recipes

Finding Substitutes for Favorite Foods

One of the best don't-fall-off-the-program techniques is to eat foods that substitute for a highly desired food. If you lust after any of the above, or for blintzes, lasagna, Yorkshire pudding or even chocolate truffles, ice cream, cheesecake or strawberry shortcake, the answer lies in using the ingenious substitutes for these foods I've provided in the recipe section or through our website at www.atkinscenter.com. Learn to use them. They can be just as much a part of your menuplanning as...

The Fat Fast

The rationale behind the Kekwick diet is crystal clear It forces the body into lipolysis so it burns its stores of fat. Lipolysis cannot take place if there is a significant source of glucose. Since all carbohydrates and some protein convert to energy by way of glucose, eliminating almost everything but fat from the diet forces even the most resistant body into lipolysis. That explains the ninety percent dietary fat component of the Kekwick diet. Lowering the caloric intake accelerates the need...

Weight Loss and Good Health The Atkins

This is an updated version of the book I wrote ten years ago to help as many people as I could to lose weight. I felt certain then-and continue to do so-that the widespread dissemination of misinformation about what constitutes a healthy diet had caused that epidemic of weight gain in this country. The book made a greater impact than anyone might have predicted. Its sales exceeded ten million copies, and it was the number one-selling diet and health book in the U.S. for nearly five years. In...

Before You Begin

You are probably raring to start Atkins and begin losing weight. But there are two medically important steps and several practical preparations that will lay the groundwork for your success. First, a crucial warning People with severe kidney disease (creatinine over 2.4) should not do any phase of Atkins unless ordered to do so by their physician. Also, pregnant women and nursing mothers may do the Lifetime Maintenance phase but should not do any of the weight loss phases of Atkins. The first...

Regimen to jumpStart Weight Loss

You've been invited to a friend's beach house two weeks from now. But you're spilling out of all your bathing suits some of them look as though they might actually burst. Crying won't burn up enough calories to shed those pounds. You need a high-powered solution that will last a lifetime so you never have to repeat this misery. Your problem is simple. You don't know how to start. Even though you've read everything in this book so far-you still want a bit of help to get going....

The Wrong Way to Do Atkins

Over the years, I have been amazed at the way people ignore the advice in this book and devise ways to abuse the Atkins Nutritional Approach by doing it their own way. Here are nine of the most common misconceptions among Atkins abusers 1. Misconception Atkins can be used as a short-term or crash diet. Reality If you do Induction for two weeks to drop 10 pounds and then go back to your old way of eating, you will be treating it as a crash diet. But that goes against everything I recommend, and...

Yeast Food Intolerances and Thyroid Problem

Perhaps, as you have moved through the weight loss phases of Atkins, you have inadvertently added into your regimen a particular food that is triggering a metabolic reaction. This reaction can cause you to hit a weight loss plateau. In Part Four, I discuss problems that I've long referred to as diet-related disorders. These aren't problems that arise from embarking on a weight loss program. I'm using the word diet in its larger sense, to signify, simply, the types of foods you eat. So let's...

Pre Maintenance Prepare for Permanent Slimness

You're almost there All your good work and healthy eating habits have paid off and you now have only 5 to 10 pounds left to reach your goal weight. Give yourself a good pat on the back you deserve it Having said that, I have to insert a note of caution. You may not like what follows, but it is vitally important that you hear it. If you have been racing along the road to your destination, now is the time to put on the brakes. Much as it is tempting to say, I can banish these last pounds in a few...

Calling All Revolutionaries

I dedicated my first book to the diet revolutionaries who would make a difference in the world. That term was then just a vague concept, but now it has real meaning. The world does indeed need diet revolutionaries, people who will organize into groups with meetings and membership rosters. While this book has focused on issues specific to your needs, you may want to get involved in the larger picture. According to the most recent statistics from the Centers for Disease Control, childhood obesity...

The Atkins Kitchen

Having the right foods in your pantry, freezer and fridge will help keep you on track as you learn to cook and eat the Atkins way. The following items will provide the basis for many a satisfying meal, so you'll never find yourself hungry and without any controlled carb options. Canned reduced-sodium beef, chicken and vegetable broths These are the building blocks of soups, stews and gravies. Homemade is best, but feel free to rely on canned or dehydrated broths. In addition to cooking uses, a...

The Blood Sugar Test

Let's talk about the laboratory test most relevant to people starting Atkins-the five-hour glucose-tolerance test (GTT). If, after reading the last few chapters, you suspect you may have a blood-sugar or insulin imbalance that is contributing to your weight problems, discuss it with your doctor and request a five-hour GTT with insulin levels. Since the onset of diabetes is insidious and damage to the body can occur even before full-blown diabetes is first discovered, it is vitally important to...

Lipolysis Testing Strips Proof Positive

Lipolysis testing strips (LTS) measure the ketonesthe markers that confirm your body is in lipolysis and the secondary process of ketosis-in your urine. The strips will change to pink or purple, depending upon how many ketones are present. The more ketones you excrete, and therefore the greater degree of ketosis you are in, the darker the color. (Lipolysis testing strips are available under the brand names of Lipostix, which are designed for people following a controlled carb weight loss...

Diuretics And Betablockers High Blood Pressure Medications

For your sake, I hope that your inability to lose weight dates from the time you were put on anti-hypertension drugs. The reason In my experience, no medication has proven easier to get off than blood pressure drugs. And, if you can get off of them, since most widely used medications carry considerable side effects, there is an additional motivation to wean yourself. At the top of the no-no list are the diuretic medications, which work by preventing your kidneys from doing one of their most...

Nutritional Approaches to Health Problems

The most common health complications faced by overweight men and women are complications that arise from the risk factors associated with blood-sugar disturbances, such as hypoglycemia and diabetes, and cardiovascular disease. For these conditions I commonly prescribe the nutrients described below. Again, I remind you that these dosages represent what I often prescribe and might in fact prescribe for you if you suffer from one of these complications For hypoglycemia Basic 3, my Blood Sugar...

Fact vs Fallacy

Fallacy 1 Ketosis is dangerous and causes a variety of medical problems. Fact Our bodies have only two fuel delivery systems to provide us with energy. Our primary fuel is based on carbohydrate and is delivered as glucose. People who eat three so-called balanced meals every day get virtually all their energy from glucose. But the alternate, back-up fuel is stored fat, and this fuel system delivers energy by way of ketones whenever our small supply of glucose is used up (in a maximum of two...

Message to My Friends the Die Hard Carnivores

Of course, there are lots of people who start Atkins more than a little pleased with the fact that I certainly won't discourage them from eating meat, fish and fowl. I'm a carnivore, too. But I'm also an omnivore-meaning I eat anything that's healthy. I know there are some people who simply don't like vegetables. Or, at least, they don't like the ones they've eaten so far. The funny thing is that a lot of folks who do Atkins eventually find vegetables they can love. Perhaps it's because many...

When Insulin Is Out of Whack

We've discussed the issue of excessive insulin output-what the medical profession calls hyperinsulinism-and the inefficiency of insulin usage-what is called insulin resistance. There can be no question that overweight individuals whose weight control difficulties are caused by hyperinsulinism respond best to the Atkins controlled carbohydrate nutritional approach. Even the majority of people who do not lose weight on a 1,000-calorie low-fat diet will lose weight on an 1,800- to 2,000-calorie...

Nutrients for Correcting Imbalance

Doing Atkins is a crucial first step to dealing with glucose insulin disorders, ranging from unstable blood sugar to full-blown diabetes. There are also many supplements that can assist. First and foremost is chromium, which is an essential part of the glucose-tolerance factor (GTF). This compound has such a profound effect on correcting sugar metabolism that I consider it essential for anyone who is overweight. Chromium (both chromium picolinate and chromium polynicotinate are effective forms...

Which Nutrients Should I Take

I would like to provide you with a basic supplementation plan to follow now and after you've reached your goal weight. Certain nutrients can aid in weight loss, so I have devised a basic formula that is integral to the Atkins Nutritional Approach. This formula is also perfectly appropriate once you've reached Lifetime Maintenance. I'll list its contents, so you won't necessarily have to get them from Atkins Nutritionals (in which, of course, I have a financial involvement). You can simply...

An Insulin Assault

Now let's reverse this line of thought. High blood pressure, high triglycerides, low HDL and being overweight all turn out to be consistently associated with high insulin levels. If that's the case, then presumably high insulin itself should predict heart disease. Four significant studies done in Wales, Finland, France and Canada support this theory 1. The Caerphilly, Wales, heart disease study, which observed 2,512 men aged 45 to 59, found a connection between fasting plasma insulin levels and...

What Is the Nutritional Answer to Diabetes

Earlier in this chapter I pointed out that I have yet to see a study that showed that a high carbohydrate level in a diet is more helpful to diabetics than is Atkins. But I didn't tell you why. Even though the controlled carbohydrate approach was the standard diabetic therapy until 1950, the ADA abandoned it without ever doing a single test comparing it with a controlled carbohydrate eating plan that followed the Atkins approach. Most studies that have been conducted were done with diets too...

The Four Principles of the Atkins Nutritional Approach

By following the Atkins Nutritional Approach for a lifetime, you will achieve four things 1. You will lose weight. It's hard not to. Both men and women who follow the Atkins approach to weight loss readily take off pounds and inches. For the small numbers who have a truly hardcore metabolic resistance to weight loss, Chapter 20 will go into detail about how to overcome the barriers that prevent a successful outcome. Optimizing body weight is a valuable element of any health-oriented program...

What Is Hyperinsulinism

Simply put, hyperinsulinism is the condition that results from too much insulin being produced by your body. It's easy to see how this might happen when you realize that there's a relationship between the kinds of foods you eat and the amount of insulin in your bloodstream. Foods rich in carbohydrates-especially sugar, honey, milk and fruit, which contain simple sugars, and refined carbohydrates such as flour, white rice and potato starch-are readily absorbed through the stomach, so they...

The Great Fat Meltdown

Once you've been heavy for some time, you're in a metabolic trap, a sort of high-walled box created in large part by high insulin levels. You may already have noticed that you're trapped. Certainly, trying diet after diet and failing on all of them is depressing. I know from personal experience and from the comments of thousands of my patients just how tightly the lid of metabolic obesity seems to press down. Fortunately, there is a key to unlatch this box. A perfectly natural bodily process...

Is There a Metabolic Advantage You Be the judge

I can't wait to get you started doing Atkins. But before I do, I want to increase your enthusiasm to a fever pitch. Are you ready to lose more weight and more fat-and keep it off, permanently-than you've succeeded in doing on any other weight loss and weight maintenance plan you've ever tried If so, let me introduce you to your ally, mentioned briefly in Chapter 2 and expanded upon here the metabolic advantage. You'll recall that I said the metabolic advantage would enable you to lose weight on...

The Carbs That Count

The fact that fiber is not converted to blood sugar makes for an interesting benefit for people doing Atkins, allowing you to sneak in a few extra carbs in the form of high-fiber foods. Let me explain what I mean by sneaking, because it is most definitely not the same thing as cheating. Let's compare a cookie made of white flour and sugar with a couple of fiber-rich crackers. Both contain 10 grams of carbs. But there the similarity ends. Eat the cookie and you'll send all 10 grams of carbs...

Rules of Induction

Another purpose of the Induction phase is to demonstrate to you that even you can lose weight while eating luxuriously. But it must be followed precisely for 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. So I want you to memorize the following twelve rules as though your life depends upon it. It does. 1. Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more...

Are nuts and seeds okay on this phase of Atkins even though they have carbohydrates

As you know by now, Atkins is not about eating no carbs. It is about controlling carb intake and eating those that are most nutrient-dense. Different nuts and seeds have different percentages of fat, protein and carbohydrate. I don't recommend eating them during the first two weeks of Induction. But now (in OWL), if you are continuing to lose steadily, you can try introducing some nuts (see The Power of Five in this chapter) and see if they fit into your Ongoing Weight Loss regimen. Note,...

Metabolic Resistance Approximate CCLM Range

High 25-40 grams of carbs per day Average 40-60 grams of carbs per day Low 60-90 grams of carbs per day Regular exerciser* 90 or more grams of carbs per day *In this context, a regular exerciser is someone who does vigorous exei five days a week for at least forty-five minutes. You also must conquer your former bad habits and learn how to cope with real-world challenges. Maintaining weight loss is as much a mental challenge as a physical one. For example, you need to eat right even under...

Mushroom and Swiss Cheese Omelettes

White mushrooms are fine in this recipe, but more exotic varieties, such as morel, shiitake or cremini, would be even tastier. Prep time 15 minutes Cook time 10 minutes 2 servings 2 tablespoons butter, divided 4 ounces mushrooms, sliced V cup finely chopped red onion 2 cloves garlic, chopped V2 teaspoon grainy Dijon mustard salt and pepper 6 eggs V cup chopped fresh parsley cup shredded Swiss cheese 1. Melt 1 tablespoon butter in a small nonstick skillet over medium-high heat saute mushrooms,...

The Glycemic IndexA Beautiful Tool

The glycemic index is a numerical scale that tells you how fast glucose enters your bloodstream after a specific food is eaten. Most versions of the index, including the one I'll use (see pages 80-82), assign pure glucose the number of 100 and measure the effects of other foods in descending order from there. It's a highly effective system. Note, however, that the glycemic index doesn't tell you how much carbohydrate is in a serving of a particular food-that is why the glycemic...

The Path to Diabetes

Let's outline the journey that diabetes typically takes. As you now understand, the modern American diet is grossly tipped toward refined carbohydrates such as sugar and white flour, both of which comprise most junk foods and rank high on the glycemic index. Your caveman body is totally befuddled by such foods. When you eat them, so much blood sugar gets poured into the bloodstream that your pancreas has to pump out insulin as if it were handling an emergency. When you were 18, the superb...

The Complexities of Carbohydrates

Carbohydrate is a major category of food, including all the fruits, vegetables, grains and starches. If you choose-as I hope you will-to do Atkins for a lifetime, you must bring some exacting standards to the process of deciding what carbohydrate foods you intend to eat. And make no mistake, I'm determined to teach you how to fashion a great way to eat-long term-not simply a weight loss regimen. When doing Atkins, you will control the number of grams of carbohydrates you eat and will focus on...

Addiction and Withdrawal

Another mechanism that can cause adverse reactions is withdrawal symptoms. Quite a few people have addictions to foods they consume every day without being aware of them. When you suddenly stop eating a food or ingredient you are used to, as you do when you start Atkins, you may experience withdrawal. Common offenders are caffeine, sugar, wheat and other foods capable of quickly changing blood-sugar levels. Withdrawal symptoms vary widely, ranging from fatigue, faintness and palpitations to...

How Youll Succeed

Whether you are an old hand at the weight loss game, or have, at the very least, been on a diet before, the following scenario may sound all too familiar. Determined to succeed, you vowed to go about slimming down the right way. You stopped eating red meat, cooked egg-white-only omelettes with no shortening in a Teflon pan, removed the skin from chicken, ate your baked potato without butter or sour cream and consumed lots of pasta. Frozen yogurt, fruit and sherbet served as dessert. Your...

Blueberry Clafoutis

Clafoutis is a French baked pudding dessert and is usually made with cherries. We've substituted lower-carb blueberries for the cherries. This would make a fine addition to a brunch menu. Prep time 10 minutes Bake time 45 minutes 6 servings 4 tablespoons butter 4 tablespoons Atkins Bake Mix, divided 3 packets sugar substitute pinch salt 2 3 cup heavy cream 1 3 cup water 3 large eggs 1cup fresh or frozen blueberries, patted dry 1. Heat oven to 350 F. Place butter in a 10-inch tart pan or 9-inch...

The Perils of Sugar

The net result was that sugar intake, which had averaged 12 pounds a year per person in 1828, was nearly ten times that in 1928. Remember, too, that if you don't take your sugar straight, you'll find it already sprinkled into a thousand different foods and beverages before they come to your table. There are marked similarities in the diet eaten in all the world's developed countries, so, for now, I'll just mention some statistics for the United States. Once you understand what healthy eating...

The Perilous Path to Diabetes

From the standpoint of saving lives, this chapter should prove to be the most significant one I have ever written. Here's why For the past two decades, two illnesses have escalated so rapidly that they are considered twin epidemics-obesity and Type II diabetes. I might go so far as to say they are Siamese twins. Obesity and Type II diabetes are actually two aspects of a single illness, characterized by insulin resistance (insulin not doing its job in your body) and hyperinsulinism (excess...

Why Is the Atkins Nutritional Approach So Revolutionary and So Right

The U.S. is the fattest nation in the world. More than sixty percent of Americans are overweight or obese. Yet thirty years ago, it was less than forty percent. Are Americans exceptionally weak-willed Or could it be that we've developed an extraordinary collective compulsion to become thicker from front to back and wider from side to side than the rest of humanity Please don't laugh. You know that isn't the answer. Why are we in the midst of an obesity epidemic The obvious answer is that...

Whats Wrong With Carbohydrates

If you mean what's wrong with a spear of broccoli or a bunch of spinach, the answer is nothing, they're magnificent foods. When I speak negatively of carbohydrates, I'm referring to the unhealthy ones-those lurking in the sugar bowl and the bin of white flour, along with milk, white rice and processed and refined foods of all kinds. I also must include concentrates, such as fruit juices. During the weight loss phase of Atkins, even your intake of potentially healthy carbohydrates such as fruits...

Why Does Lipolysis Work

You'll remember that insulin's job is to convert all your excess carbohydrate into stores of body fat. In a normally functioning body, fatty acids and ketones are readily converted from fat tissue to fuel. But in overweight people, high insulin levels prevent this from happening. Most obese people become so adept at releasing insulin that their blood is never really free of it and they're never able to use up their fat stores. By primarily burning fat instead of carbohydrates, lipolysis breaks...

Lifetime Protection for Your Heart

The sad story I am about to tell should be as familiar as the back of your hand once you have read the rest of this book An individual with metabolic vulnerability to weight gain eats the sugar-filled, nutrient-impoverished diet of the Western world. It doesn't make him feel great, but he assumes his various complaints are a natural part of getting older. Pounds begin to gather then a few more, then a lot. Now he acquires the risk factors that set him apart from most people who don't have a...

The Cluster Effect

What we are learning-careful readers will not be surprised-is that the risk factors for heart disease cluster together. A very prominent cluster is found among the overweight. A little over a decade ago, Norman Kaplan, MD, of the University of Texas's Southwestern Medical Center, dubbed four risk factors the Deadly Quartet. These four-upper-body obesity, glucose intolerance, high triglyceride levels and hypertension-were consequences of a single cause. That cause was our old friend,...

Host of Other Health Issues

Here are some further reasons why high insulin levels can lead to big problems Insulin increases salt and water retention, a recipe for high blood pressure. Insulin is directly involved in creating atherosclerotic plaques, which, if not controlled, can lead to heart disease. High insulin levels have been shown to correlate with high levels of triglycerides and low levels of good HDL cholesterol. High insulin levels correlate with increased risk of breast cancer and polycystic ovarian syndrome....