Atkins 2012 Quick Start Guide No Back Cover HiRes

*The most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.

QUICK-START

GUIDELOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS*

WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES

atkins.com

THE WEIGHT LOSS PLAN YOU’VE BEEN LOOKING FOR

THE BENEFITS OFTHE NEW ATKINS

Quick and effective: Atkins dieters tell us they lose up to 15 pounds in their first two weeks. Plus, there are more than

60 clinical studies that prove unsurpassed weight loss effectiveness.

Healthy: The Atkins low-carb approach has been shown to significantly improve health markers, including cholesterol, blood pressure and blood sugar levels.

Delicious: You can eat a wide range of mouth-watering, rich and filling foods. So you don’t feel deprived, you’re satisfied with all that you can eat.

Less hunger: Atkins dieters tell us they are less hungry and experience fewer cravings on Atkins—since they’re eating foods packed with protein, good fats and fiber, which moderate your blood sugar and keep you full.

Counting carbs not calories: Focus on Net Carbs - You count only the grams of carbs that impact blood sugar, not total grams. The first phase of Atkins has approximately 25 percent more calories than a standard 1,200- calorie low-fat diet.

Balanced: Get 12-15 grams of net carbs per day from vegetables. That’s 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.

Tailored for you: Achieve your goal weight with Atkins using a plan that works with you and your body type. And after you’ve reached your goal, we’ll help you find your personal carb balance to maintain your weight loss long term!

Get off to a quick start on your weight loss with Atkins. You can lose up to 15 pounds in your first two weeks. You’ll prepare a wide variety of whole foods in truly satisfying portions. Cook at home or dine out on any budget. And when there’s no time to cook, Atkins has delicious bars and shakes that keep you on the plan and on your way! Finally, a program that gives you everything: the quick weight loss you want, combined with incredible taste, plenty to eat and lasting results.

Atkins is a quick, sustainable and very satisfying way to lose weight—because it works naturally with your body. Whenyou eat fewer carbohydrates, your body begins to burnfat instead of carbs as its primary fuel source—turning you into a fat-burning machine. Atkins is backed by science: more than 60 independent studies confirmits effectiveness.

If you’re ready to stop going from one diet to the next, to quit chasing the next fad, to finally get control of your hunger without feeling deprived, join me and start Atkins today.

For me, Atkins is a better way to eat. I’ve maintained my weight on Atkins for 12 years! Try Atkins for yourself.This guide will show you how to get started.

All my best,

INTRODUCTION 0201 INTRODUCTION

Get all the details, FREE tools, recipes and support at atkins.com

ALL YOU NEED TO LOSE WEIGHT IS FREE ON ATKINS.COM To make sure you get the most out of the Atkins plan, it’s very important to use the website.We have over 1,500 recipes, more than 20 meal plans, progress trackers, tips and advice. Check out all these interactive tools and our 1.7-million-member community at atkins.com.

HOW TO GET STARTED Atkins has four phases, and you can start in any of the first three, depending on where you are and where you want to go. The four phases allow you to easily tailor the program to your individual goals. Here’s how to choose the phase that’s right for you.

WHEN YOU EAT TOO MANY CARBS your body burns some of themfor energy and stores the excess as fat. WHEN YOU EAT FEWER CARBS and avoid white flour, sugar and other refined carbs, your body begins to burn fatas its primary fuel source.

YOU’LL FIND HUNGER ANDFOOD CRAVINGS SUBSIDE.That’s how Atkins works.

INTRODUCTIONTO ATKINS

CALCULATE YOUR BMI

TRACKERS

CARB COUNTER

MEAL PLANNER

FAVORITE RECIPES& PRODUCTS

LEARN ABOUT ATKINS

NUTRITIONIST’S BLOG

COMMUNITY FORUMS

COMMUNITY GROUPS

FIND YOURPERSONAL CARB BALANCEBy learning to eat the right foods and changing your body from a carb-burning to a fat-burning machine, you’ll be able to stay in control of your appetite. This guide, along with atkins.com, will teach you how to find your perfect carb balance for sustainable weight loss.

03 INTRODUCTION INTRODUCTION 04

HOW ATKINS WORKS Any diet that contains an imbalance of calories from carbs, combined with inactivity, is likely to result in weight gain and may adversely affect your health. Dietary fat, on the other hand, doesn’t cause weight gain unless you also consume excess carbs. But that combination is exactly how most people eat, creating a metabolic imbalance that can leadto weight gain.


INDUCTION • You have more than 30 pounds to lose.• You are inactive or have a slow metabolism.• You’ve lost weight in the past only to regain it.• You have less weight to lose but want to do it quickly—up to 15 pounds in 2 weeks.

PRE-MAINTENANCE

• You’re 10 pounds or less from your goal weight.• Your weight is fine but you want more energy and to feel better. • You’re willing to lose excess pounds slowly.

ONGOING WEIGHT LOSS (OWL) • You have 15 pounds or less to lose.• You have more weight to lose but want more food choices than Induction allows. • You’re willing to lose weight a little more slowly.

LIFETIME MAINTENANCE • You’ve reached your goal weight and maintained it for a month. • You want to enjoy sustained energy and improved health.• You want a sense of well-being and enhanced self-confidence.

05 PHASE 1: INDUCTION PHASE 1 07

“ “What You’ll Have During This Phase: 1 foundation vegetables

Includes leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake. Net Carbs represent total carb grams minus fiber grams. 2 protein sources

Satisfy your appetite with 4 to 6 ounces of protein per meal from chicken, turkey, beef, fish, shellfish, lamb, pork, veal, eggs, tofu and other soy products. 3 natural fats

Add flavor and satiety with olive oil, canola oil, butter, avocado, olives and other natural fats. 4 vitamins & minerals

Also take a good multivitamin/ mineral and an omega-3 supplement daily.

you can also have per day:

• Up to 4 ounces of cheese

• 1 ounce of sour cream or 1½ ounces of unsweetened cream

• Up to 3 tablespoons of lemon or lime juice

• Atkins meals, snacks and treats labeled as suitable for Phase 1

• Up to three packets of noncaloric sweeteners: stevia, sucralose or saccharin—count each packet as 1 gram of Net Carbs, due to fillers added to prevent clumping

• Diet beverages made with noncaloric sweeteners

• Sugar-free gelatin

Lisa Marie Shadl

Lost 108 poundsin only 6 months!


Baked Salmon with Bok Choy and Bell Pepper-Salsa Purée

2 tablespoons virgin olive oil1 tablespoon butter1¼ pounds salmon fillet, cut into 4 portions½ teaspoon salt¼ teaspoon ground black pepper1½ pounds bok choy, cut into 1½ inch pieces½ teaspoon grated lemon peel¼ cup roasted red peppers, patted dry¼ cup no-added-sugar mild chunky salsa

Heat oven to 475°F.

Place olive oil and butter in askillet large enough to hold fishin a single layer. Place in oven3 minutes, until butter is melted.

Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 7 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil.

Add bok choy and lemon peel to skillet. Stir to coat with oil remaining in pan. Place in oven 1 minute, until leaves are wilted and stems are warmed through.

To make purée, blend peppersand salsa in a blender 30 seconds.Divide greens on four plates; top each with a piece of fish. Dollop purée over fish.

Makes 4 servings 4g Net Carbs per serving

Avoid foods made from grains, dairy and fruit not listed in the acceptable foodslist, nuts, seeds, colas or sodas, alcohol, low-fat foods unless labeled low-carb, starchy vegetables, legumes and added sugars.

INDUCTION A Two-Week Period That Jump-Starts Weight Loss, So You See Results FastThis two-week period jump-starts weight loss for quick results. (You can stay in Induction longer, if you choose, but it’s important to move through the phases once you’ve lost most or a lot of your excess weight.) During Induction, you’ll eat a variety of protein sources, healthy fats, and nutrient- and fiber-rich carbs in the form of leafy greens and many other vegetables—plus delicious Atkins bars, shakes and baked squares. All of these foods help control hunger and reduce or eliminate cravings.

During Induction, you’ll reduce your carb intake 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.

FROM DAY 1,I’VE NEVER FELTDEPRIVED OF FOOD.THE RECIPES AREDELICIOUS, ANDTHE ATKINS SHAKESAND BARS AREWONDERFUL.LISA MARIE SHADL, AGE 50—LOST 108 POUNDS

PHASE 1: INDUCTION 08

lamb chops 0

Irish Pub Salad 8 7

DINNER RECIPE SUBTOTAL 8 7

10 large black olives 1.5 1.5

1 slice cheddar cheese 0.5

SNACK 2 RECIPE SUBTOTAL 2 1.5

Atkins Advantage Peanut Fudge Granola Bar 2

grilled tuna steak 0

1 cup mixed greens 1.5 1.5

5 cherry tomatoes 2.5 2.5

2 Tbsp Greek Vinaigrette 1

LUNCH RECIPE SUBTOTAL 5 4

Atkins Advantage Mudslide Bar 3

2 stalks celery 2 2

2 Tbsp Creamy Italian Dressing 0

SNACK 1 RECIPE SUBTOTAL 2 2

Atkins Advantage Vanilla Shake 1

DAY 1 g Net Carbs g FV g Net

Carbs

2 eggs 2

1/2 Hass avocado 1.5 1.5

1/2 medium tomato 2 2

BREAKFAST RECIPE SUBTOTAL 5.5 3.5

Atkins Day Break Wild Berry Shake 2

Atkins Day Break Cranberry Almond Bar 2

ATKINS PRODUCT SUBTOTAL 4BREA

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TOTAL (DAY 1) 22.5 18

Pork with Salsa Verde 1.5 1


1/2 medium cucumber, sliced 3 3

1/2 cup red bell pepper slices 2 2


DINNER RECIPE SUBTOTAL 8 7.5


2 Tbsp Blue Cheese Dressing 0.5


Atkins Advantage Mocha Latte Shake 2

shrimp 0

1/2 large tomato, chopped 2.5 2.5




LUNCH RECIPE SUBTOTAL 5.5 5.5

Atkins Advantage Chocolate Chip Granola Bar 3

5 large radishes 1 1

2 Tbsp Aioli 0.5

SNACK 1 RECIPE SUBTOTAL 1.5 1

Atkins Advantage Chocolate Peanut Butter Bar 2


Carbs

breakfast sausage sautéed with

1/4 cup red bell pepper 1.5 1.5

1/4 cup green bell pepper 1.5 1.5

1 slice Monterey Jack cheese 0

BREAKFAST RECIPE SUBTOTAL 3 3

Atkins Advantage Milk Chocolate Delight Shake 2

Atkins Day Break Peanut Butter Fudge Crisp Bar 2

ATKINS PRODUCT BREAKFAST SUBTOTAL 4

TOTAL (DAY 2) 21 19.5

Beef Burger with Feta and Tomato 1 1


4 marinated artichoke hearts 4 4

2 Tbsp Greek Vinaigrette 0.5


2 stalks celery 2 2

1 slice Cheddar cheese 0.5


Atkins Advantage Coconut Almond Delight Bar 2

chicken drumsticks 0






1/2 cup sliced cucumbers 1.5 1.5

2 Tbsp Green Goddess Dressing 0.5


Atkins Day Break Creamy Chocolate Shake 3


Carbs

1 medium tomato 4 4

1/4 cup mozzarella cheese 0.5

bacon 0.5


Atkins Day Break Strawberry Banana Shake 2

Atkins Day Break Chocolate Hazelnut Bar 3


TOTAL (DAY 3) 21.5 18

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Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION

WEEk ONE This Induction meal plan is not necessarily a complete list of everything you’ll eat each day. Rather, it serves as a guide to help you plan the basics of each meal.

• 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 (indicated in the column beside grams of Net Carbs as g 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, due to blood sugar response.

07 PHASE 1: INDUCTION

PHASE 1: INDUCTION 1009 PHASE 1: INDUCTION

grilled flank steak 0

6 stalks steamed asparagus 2.5 2.5


1/2 cup alfalfa sprouts 0 0

10 large black olives 1.5 1.5



1 stalk celery 1 1




French Bistro Salad 5 4



1/4 cup chopped red bell pepper 1.5 1.5


SNACK 1 RECIPE SUBTOTAL 1.5 1.5



Carbs

Basque Eggs with Ham, Tomatoes and Bell Peppers 6 5

turkey sausage 1



Atkins Day Break Cinnamon Bun Bar 3


TOTAL (DAY 5) 20.5 17

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DIN

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grilled salmon 0

Creamy Red Cabbage Slaw 4.5 4

2 cups mixed greens 2.5 2.5

1 medium tomato 4 4



1/4 cup chopped zucchini 0.5 0.5



Atkins Advantage Strawberry Shake 1

roast beef 0


1/4 cup pickled okra 2.5 2.5

5 large radishes 1 1




5 green olives 0





Carbs

Yellow Squash and Gruyère Frittata 2.5 2

turkey sausages 0

BREAKFAST RECIPE SUBTOTAL 2.5 2




TOTAL (DAY 4) 19 18

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grilled chicken 0

2 Tbsp Hollandaise Sauce 0

1 cup baby spinach 1.5 1.5


1/4 cup scallions 1 1


DINNER RECIPE SUBTOTAL 5.5 5.5

2 stalks celery 2 2




sautéed halibut 0

1 Tbsp Herb-Butter Blend 0

Zucchini and Jicama Salad 6 6




2 Tbsp Aioli 0.5




Carbs

2 poached eggs 2

1/4 cup Cheddar cheese 0.5

2 large tomato slices 1.5 1.5


2 Tbsp Hollandaise Sauce 0

BREAKFAST RECIPE SUBTOTAL 6 3.5




TOTAL (DAY 6) 22.5 19.5

roast turkey drumstick 0

1/2 cup steamed spinach 1 1

2 Tbsp Brown Butter Sauce 0

1/2 large tomato, chopped 2.5 2.5


2 Tbsp Hot Bacon Vinaigrette 0


1/2 medium zucchini cut into sticks 2 2




sliced ham 0

Cucumber-Avocado Salad with Toasted Cumin Dressing 7.5 7

LUNCH RECIPE SUBTOTAL 7.5 7







Carbs

smoked salmon 0

1 medium sliced tomato 4 4

2 Tbsp cream cheese 1





TOTAL (DAY 7) 22 20.5

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Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

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Caribbean Snapper with Green Sauce 5.5 4.5

2 cups romaine 1 1



Grilled Italian Chicken with Yellow Squash 2 1.5


1/2 small tomato, chopped 1.5 1.5

2 Tbsp blue cheese 0.5

2 Tbsp Italian Dressing 0.5 0.5


2 stalks celery 2 2

1 hard-boiled egg 0.5


Atkins Advantage Caramel Chocolate Peanut Nougat Bar 3

grilled chicken 0

2 cups arugula 1 1


2 Tbsp Italian Dressing 0.5

LUNCH RECIPE SUBTOTAL 4 3.5


1/2 medium cucumber 3 3

2 Tbsp Aioli 0.5




Carbs

2 red bell pepper rings each filled with 2.5 2.5

2 eggs 2

1/4 cup mozzarella cheese 0.5

2 Tbsp Salsa Cruda 0.5 0.5



Atkins Day Break Cranberry Almond Bar 2

ATKINS PRODUCT BREAKFAST SUBTOTAL 4BREA

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TOTAL (DAY 1) 22 17




Atkins Advantage Strawberry Shake 1

canned salmon 0

2 cups romaine 1 1






1/2 cup diced jicama 2.5 2.5

1 slice Cheddar cheese 0.5




Carbs

turkey sausage sautéed with 0.5

1 small tomato, chopped 2.5 2.5


2 Tbsp Hollandaise Sauce





TOTAL (DAY 2) 21.5 19.5

Asian Tuna Kebabs 3.5 2.5





1/2 cup sliced green bell pepper 1.5 1.5




lamb burger 0


1 slice tomato 1 1

4 leaves lettuce 0.5 0.5

2 Tbsp Aioli 0



1/2 Hass avocado 1 1

2 Tbsp Aioli 0.5


Atkins Advantage Milk Chocolate Delight Shake 2


Carbs

2 scrambled eggs 2


1/2 medium tomato, chopped 2 2

1/2 cup shredded Cheddar cheese 0.5

BREAKFAST RECIPE SUBTOTAL 6 3.5


Atkins Day Break Chocolate Chip Crisp Bar 3


TOTAL (DAY 3) 21 16.5

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ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION

WEEk TWO This Induction meal plan is not necessarily a complete list of everything you’ll eat each day. Rather, it serves as a guide to help you plan the basics of each meal.

• 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 (indicated in the column beside grams of Net Carbs as g FV).

• Add or subtract vegetables, side dishes, Atkins product snacks or meals, 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, due to blood sugar response.

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

DIN

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REC

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Cheddar Burgers with Chipotle Sauce 1

Guacamole 3 3

4 cups arugula 1.5 1.5

2 Tbsp scallions 0.5 0.5



1 stalk celery 1 1

1 piece Gouda cheese 0.5


Atkins Advantage Caramel Fudge Brownie Bar 3

canned tuna 0

1/4 cup snap peas 2.5 2.5

1/4 cup red bell pepper 1.5 1.5









Carbs

2 poached eggs 2

1/2 large tomato 2.5 2.5







TOTAL (DAY 5) 21 16.5

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DIN

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pork tenderloin

1/2 cup steamed broccoli 3 3

2 Tbsp Brown Butter Sauce 0.5

2 cups chopped endive 0

1/3 cup roasted red peppers, chopped 4 4

2 Tbsp Green Goddess Dressing 0.5


1 stalk celery 1 1




roast turkey drumstick 0

1 medium tomato 4 4










Carbs

1 medium tomato 4 4

1/4 cup Cheddar cheese 0.5

bacon 0.5



Atkins Day Break Cinnamon Bun Bar 3


TOTAL (DAY 4) 21 19

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pork Italian sausage 0.5

6 asparagus spears 2.4 2.4

1 Tbsp Herb-Butter Blend 0

1 cup sliced fennel 3.5 3.5


2 Tbsp Aioli 0.5


1 cup broccoli florets 1.5 1.5



Atkins Advantage Dark Chocolate Royale Shake 2

deli roasted chicken 0

2 cups spinach 1 1

1 small tomato 2.5 2.5




1 stalk celery 1 1

2 Tbsp crumbled blue cheese 0.5




Carbs

Breakfast Mexi Peppers 5 3



Atkins Day Break Chocolate Chip Crisp Bar 3


TOTAL (DAY 6) 21.4 17.4

shrimp 0

2 pieces of bacon 0.5


1/2 cup jicama 2.5 2.5







Atkins Advantage Peanut Fudge Granola 2

prosciutto 0



1/2 cup mung bean sprouts 2 2




1/3 medium zucchini cut into sticks 1.5 1.5



Atkins Advantage Mocha Latte Shake 2


Carbs

flank steak sautéed with 0

1/2 cup chopped red bell pepper 3 3

1/4 cup chopped scallions 1 1

1/4 cup shredded mozzarella 0.5





TOTAL (DAY 7) 21 20

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Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.We recommend no more than 15g of sugar alcohols from Atkins product consumption per day, due to blood sugar response.

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

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What You’ll Have During This Phase:

John Clements

Lost 207 poundsin only 2½ years!

Portobello Mushroom“Pizza”

1 portobello mushroom (about 3 oz.), stem removed, wiped clean with a damp paper towel1 tablespoon virgin olive oil1 large clove garlic, sliced1 tablespoon no-added-sugar tomato sauce (such as Rao’s)2 tablespoons shredded mozzarella cheese

Heat oven to 425ºF andline a baking sheet withaluminum foil.

In a small sauté pan, heatolive oil until fragrant and simmering; add garlic, lowerheat and cook, stirring untilgolden, being careful not toburn. Place mushroom on lined baking sheet and brush bothsides with olive oil. Bake 30 minutes or until fork tender, turning after 15 minutes. Remove from oven and raise heat to broil.

Top concave side of mushroomwith tomato sauce, cheese and garlic. Place under broiler for1 minute or until cheese meltsand bubbles.

Makes 1 serving 4g Net Carbs per servingPhases 2, 3, 4

15 PHASE 2: ONGOING WEIGHT LOSS (OWL)

1 Continue to enjoy the same delicious, filling protein sources.

2 Keep consuming those natural fats: olive oil, canola oil, butter, avocado, olives and more.

3 In addition to the leafy greens and other non starchy veggies that we call foundation vegetables, start gradually adding nuts and seeds, berries and more dairy products, such as cottage cheese, other cheeses and plain whole milk yogurt, and finally begin to add small portions of legumes, if you can handle them.

4 You can also add alcohol. But understand that your body burns alcohol for fuel before it burns fat—so when you have a glass of wine or spirits, your body stops burning fat. This doesn’t interfere with weight loss; it simply postpones it.

5 Add one new item at a time and remember not to exceed your daily Net Carb gram count as you add new foods.

6 Continue to take your two daily supplements.Get all the details, FREE tools, recipes and support at atkins.com

ONGOING WEIGHT LOSS (OWL) Add More Foods to Your Diet,While You keep Losing WeightHere, you’ll start to vary your diet by continuing to try different vegetables and gradually adding nuts and seeds, berries and a few other low-sugar fruits. Depending on your metabolism, you may be able to reintroduce legumes, such as lentils and kidney beans, or you may have to wait until the next phase. A hallmark of this phase, and of Atkins in general, is the ability to personalize the program to the specific foods and cuisines you enjoy.

Meanwhile, you’ll continue to lose weight, even as you gradually increase the number of daily grams of Net Carbs you consume. As long as you continue to eat the recommended amount of protein and enough fat to keep you satisfied, you’ll remain in control of your appetite and not be unduly tempted by cravings as you add back delicious, healthy foods. During this phase, if you haven’t done so already, you should ramp up your activity level or begin a fitness program such as walking.

“ “ I’VE LOST OVER 200POUNDS ON THE ATKINSPLAN AND INSPIRED PEOPLECLOSE TO ME TO IMPROVETHEIR LIVES TOO! WE ALLHAVE RENEWED SOURCES OFENERGY THAT ENABLE US TODO THINGS WE THOUGHTWE’D NEVER DO AGAIN.JOHN CLEMENTS, AGE 68—LOST 207 POUNDS

Carb intake in this phase:Start at 25 grams of Net Carbs per day, gradually increasingyour intake in 5-gram increments each week or everyseveral weeks, as long as weight loss continues and youdon’t 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.

What You’ll Have During This Phase:

Cheryl Lynn Wolf

1 You’ll still eat the same delicious, filling protein sources you have since Induction.

2 Likewise, healthy fats continue to be key to appetite control.

3 Continue to gradually add more variety in terms of carbohydrates, including a broader array of fruits. You can also build on foundation vegetables with such starchy vegetables as winter squash and sweet potatoes, and whole grains like brown rice, oatmeal and quinoa. Many, but not all, people can eat these higher-carb foods.

4 Continue to take your two daily supplements.

17 PHASE 3: PRE-MAINTENANCE PHASE 3 14

Atkins Cuisine Pancakes

1 cup of Atkins Cuisine™ All Purpose Baking Mix1 packet (1g) of sweetener2 teaspoons baking powder¼ teaspoon salt1 cup half-and-half1 whole egg

Blend together the baking mix,sugar substitute, baking powderand salt in a large mixing bowl.

Add the half-and-half and egg.Whisk batter. Let the mixture sitfor at least 5 minutes to activatethe baking powder.

Coat the griddle with olive oil spray. Over medium heat, cook 4 pancakes at a time. When bubbles appear on the top, and the edges are firm, flip the pancakes and cook another 2–3 minutes. Keep warm in the oven.

Repeat with remaining pancakes.

Serve pancakes with sugar-free pancake syrup and add fresh or frozen blueberries, if desired. This recipe makes 10 four-inch pancakes. Each serving is one pancake. You can freeze and reheat them before serving.

Makes 10 servings 3g Net Carbs per servingPhases 3, 4


Atkins Cuisine™ products are available

for purchase at atkins.com

PRE-MAINTENANCE You’re Almost at Your Goal Weight At this point, you’re almost there. Once you reach your goal weight, you’ll begin the “dress rehearsal” for a way of eating that enables you to maintain your healthy new weight—for good.

If you’re starting in Phase 3,Pre-Maintenance, remember:

Net Carbs equal total grams of carbs minus fiber grams.

Refer to page 6 for a list of Acceptable Foods for Phase 1 and page 16 for a list of Acceptable Foods for Phase 2. These will form the basis of foods upon which you can expand in Phase 3.

Lost 50 poundsin only 3 months!

“ “I KNEW FOR A DIET TOWORK, IT REALLY MUSTBE A LIFESTYLE CHANGE.WITH OTHER DIETS IALWAYS FELT HUNGRY,BUT WITH ATKINS I FEELFULL. I WAS NEVERMISERABLE, AND I WASNEVER HUNGRY.CHERYL LYNN WOLF, AGE 27—LOST 50 POUNDS

Carb intake in this phase:In OWL, you gradually upped your daily carb intake in5-gram increments. Now, you’re going to increase in10-gram increments. Let’s say that when you left OWL,you were consuming 60 daily grams of Net Carbs. Thatmeans that you’d start Pre-Maintenance at 70 grams of NetCarbs. You’d stay there for a week or more, as long as you continueto gradually lose weight and don’t 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.

What You’ll Have During This Phase:Okay, no surprises here.

1 Keep eating an adequate amount of protein from a variety of sources, including legumes and other plant proteins, if your metabolism can handle them.

2 Keep consuming those good fats.

3 Enjoy a rich variety of whole-food carbs in the form of vegetables, nuts, seeds and berries, along with legumes, other fruits and moderate portions of starchy vegetables and whole grains.

4 In order to maintain your goal weight and avoid losing more than you want to, you may need to add a little more fat to your meals—in the form of olives, olive oil, avocado and the like—rather than increasing carbs or protein. Remember, fat is your friend—when you control your carb intake, there’s no health risk in eating foods that contain fat.

5 Continue your daily multivitamin/mineral and omega-3 supplements.

6 Continue to avoid processed foods with white flour and refined grains, all forms of added sugar and trans fats.

19 PHASE 4: LIFETIME MAINTENANCE PHASE 4 16


Penne Pasta with Italian Meatballs

2 slices low-carb bread8 oz. Atkins Cuisine™ Penne¼ cup cream1½ pounds ground chuck¼ cup freshly grated Parmesan cheese2 tablespoons finely chopped fresh parsley1 egg yolk1 garlic clove, finely chopped¾ teaspoon salt, divided½ teaspoon ground black pepper2 tablespoons olive oil8-oz. jar low-carb marinara sauce1 tablespoon minced fresh basil leaves or 1 teaspoon dried

Prepare pasta according to package. In a large bowl, soak bread in cream until soft. Add ground chuck, Parmesan cheese, parsley, egg yolk, garlic, salt, and pepper. Mix well. Form mixture into 1½ inch meatballs. Heat olive oil in large skillet over medium heat. Add meatballs and brown on all sides, about 10 minutes. Transfer meatballs to a plate lined with paper towels. Wipe out skillet. Add tomato sauce and basil to skillet. Bring to a simmer over medium heat. Add meatballs. Cook on low 5 minutes until heated through. Serve over cooked penne.

Makes 4 servings 29g Net Carbs per servingPhase 4

“ “I KNOW SO MANYPEOPLE WHO’VEMADE ATKINS ALIFESTYLE. IN FACT,I’VE BEEN ON THEPROGRAM FORMORE THAN 12YEARS, AND I’MSTILL LOVING IT.

— actress

LIFETIMEMAINTENANCE Now It ’s Time to Prove That You Can keep Doing It In this phase—which is really the rest of your healthy, active life—you’ll 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 toolsto do it. Stay with Atkins, and Atkins will help you stay incontrol—for good.

Atkins Cuisine™ products are available

for purchase at atkins.com

21 ATKINS PRODUCTS

Stay on track with your weight loss plan with tasty all-day product options. Curb your cravings with Atkins shakes and bars—available at your local retailer in a variety of flavors.

Advantage MealGreat as a satisfying meal replacement, or can be used as a super-filling snack.

AdvantageSnack/Light MealA filling snack or a light meal helps fight hunger in between meals and on the run.

THE FOUR ATKINS PRODUCT FAMILIES

LOSING WEIGHT IS EASIER THAN EVERWITH DELICIOUS ATKINS MEALS & SNACKSIf you’re short on time and don’t have time to cook, Atkins provides meal, snack, and treat bars— as well as shakes—to keep you satisfied. Keep a bar or shake in your purse, briefcase, gym bag or desk drawer so an Atkins-friendly meal or snack is always at your fingertips.

Day Break Morning Snack/Light BreakfastA filling morning snack or a light breakfast helps fight hunger in between meals and on the run.

BREAKFASTSouthwestern Omelet Atkins Day Break

Bar & Shake

Celery Sticks with Dip

Cobb SaladAtkins Advantage

Meal Bar

Cheese & Olives

Atkins Advantage Snack/Light Meal Bar

Pineapple Upside-Down Cake

BREAKFAST

MID-MORNING SNACK

MID-MORNING SNACK

LUNCH

LUNCH

AFTERNOON SNACK

DESSERT

AFTERNOON SNACK

Atkins Advantage Shake

CHOOSE yourFavorite Recipeat Atkins.com

Atkins Endulge Treat Bar

DESSERT

DINNER

Chicken with Roasted Vegetables Smothered Minute Steak Stir-Fried Shrimp with Ginger & Mushrooms

Endulge TreatWhen cravings strike, reach for a treat or dessert without the added sugar.

Atkins 2012 Quick Start Guide No Back Cover HiRes

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