by Westman, Dr. Eric C. ; Phinney, Dr. Stephen D. ; Volek, Dr. Jeff S.
Course correction: To learn how to incorporate more foundation vegetables into your meals, see “The Vegetable Challenge” on page 98.
Are you consuming hidden carbs?
Unless you’re reading the labels on all sauces, condiments, beverages, and packaged products, you might be unaware that you’re consuming added sugars and other carbs. And do they add up fast!
Course correction: Eat nothing that you’re not 100 percent sure contains no hidden carbs.
Are you overdoing low-carb shakes and bars?
The limit is two a day in Induction for products with no more than 3 grams of Net Carbs.
Course correction: If you’re having three or more shakes and/or bars a day, cut back to two. (This almost certainly means that you’re not eating enough foundation vegetables.) If you’re eating two, cut back to one.
Are you using more than three packets a day of noncaloric sweeteners?
Sweeteners themselves contain no carbs, but they’re made with a powdered agent to prevent clumping, which contains somewhat less than 1 gram of carbohydrate per packet. Those small amounts can add up all too quickly when your total is 20 grams a day.
Course correction: Cut back to three packets. If that doesn’t work, cut out any sodas sweetened with noncaloric sweeteners.
Are you really, truly drinking at least eight 8-ounce glasses of water and other fluids?
Fluid helps you feel full, so you’re less likely to overeat.
Course correction: Keep track of your fluid intake, and aim for a minimum of 64 ounces.
Are you skipping meals and then getting ravenous before the next meal?
One reason we recommend a morning and afternoon snack is to keep you from getting so hungry that you lose the internal gauge that alerts you when you’ve eaten enough.
Course correction: Eat three meals and two snacks to keep your appetite under control.
Are you taking over-the-counter (OTC) drugs that could slow your weight loss?
Nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen (Motrin, Advil), naproxen (Aleve, Naprosyn), and ketoprofen (Orudis) cause water retention and may block fat burning. Other OTC drugs can also interfere with weight loss.
Course correction: Cut back on these drugs if possible. If you need further pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative anti-inflammatory remedies.
Are you taking prescription medications that could slow weight loss?
There are many pharmaceuticals that can interfere with weight loss. They include estrogens in hormone replacement therapies and birth control pills, many antidepressants, insulin and insulin-stimulating drugs, antiarthritis drugs (including steroids), diuretics, and beta-blockers.
Course correction: Speak to your doctor about whether you can use another prescription drug. Caution: Do not go off or reduce the dosage of any drugs without medical consultation.
Are you under stress?
Stress plays a profound role in weight loss efforts. When you produce a lot of the stress hormone cortisol, your body releases more insulin to buffer its effects. Insulin, as you now know, is the fat-storing hormone, and it deposits fat around the waist first. Insulin also causes sodium retention, which in turn makes you hold water. If your waist is as large as or larger than your hips, you may be particularly sensitive to cortisol, which is one reason why we recommend you take your measurements before you begin Atkins. Course correction: Meditation, biofeedback, low-intensity exercise, and yoga are all known stress reducers.
OTHER MEASURES OF SUCCESS
What if you’re not losing weight—or have lost very little—but have carefully reviewed all the questions and answers above and can honestly say that none apply to you? You may have not had any extra water (bloating) to start with and therefore didn’t experience the usual water weight loss. But sometimes there’s no explanation for slow weight loss. Your body has its own agenda and timetable. It isn’t a duplicate of anyone else’s body. In the long run, it nearly always responds to sensible management, but in the short run, it may decide to go its own way, for its own inexplicable reasons. Be patient. You can outwait it. After the first few weeks, you’ll have adapted to the diet by switching your metabolism to burning fat and will start to lose weight.
Remember, too, that whittling off pounds is not the only way to measure success. Look at the other markers. Are you feeling better than you used to? Do you have more energy? If so, good things are happening to your body. Have you tried on those clothes that felt a little too tight just a couple of weeks ago and found them looser? Hopefully, you’ve followed our advice about measuring your chest, waist, hips, thighs, and upper arms. If you’re eliminating inches, the scale will eventually catch up. It’s a mistake to ignore this advice. You may be losing weight but building a little muscle. If so, that’s great news. Your clothes will fit better, and the scale will soon catch up with the measuring tape.
Increasing your activity may be helpful as you move through the phases. Continue to take it easy in the first two weeks of Induction, but if you stay in this phase longer, you may decide that it’s time to get moving. If you’ve been a bona fide couch potato for years, take it slowly. Perhaps a walk around the block after dinner is all you can manage now, but even small efforts can add up. If exercise has been an asset for you in the past, it’s time to switch to the “on” button for good. If you’ve always been active, think about ramping up your activity level a bit as your weight comes down. Many of you will find Atkins and exercise naturally complement each other.
READY TO MOVE ON? IT’S UP TO YOU
By the end of your second week on Induction, it’s decision time. Even if you got off to a rocky start, by the end of the second week you should have corrected any missteps and your results will show it. You should be losing weight and inches—although perhaps not as fast as you had hoped—and feeling energized. After the first week, low energy is very often a sign that you are not regularly consuming enough salt. Review the paragraphs about how to address sodium depletion in this chapter. Getting adequate salt also eliminates or minimizes other symptoms that may accompany switching to fat metabolism.
If you’re not feeling satisfied with your meals and snacks, you’re probably not eating enough protein and/or fat. Again, the combination will moderate your appetite and boost your energy level. You may also be missing the filling benefit of fiber if you’re not eating the recommended amount of foundation vegetables. Skipping meals or snacks may also increase the likelihood of giving in to cravings for sugary, starchy, and other unacceptable foods. As you now know, sugars and refined carbs block fat burning.
You know what to do. So just do it. Let go of the carbs! Instead of saying that Atkins is too restrictive, explore the great foods you can eat and fill yourself up so hunger doesn’t overtake your good intentions. If you can stick to the program for just two weeks, you’ll experience the Atkins Edge. Among its other beneficial effects, burning fat for energy moderates hunger and cravings. Without it, it’s unlikely that you’ll be able to realize your dream of a healthier, slimmer body.
DECISION TIME
Based upon your experience in the last two weeks, plus your weight goal, you’ve come to one of the forks in the road. It’s time to decide whether to stay in Induction or move on to Phase 2, Ongoing Weight Loss, or even to Phase 3, Pre-Maintenance. Having a large amount of weight to lose is a common reason to stay longer in Induction, as you’ll lose a bit more quickly and consistently in this phase than in subsequent ones. If you’re content for now with the Induction food choices, you should consider staying put. But as always, the choice is yours. On the other hand, if you’re close to your goal weight, losing very quickly, or being tempted to stray because of limited food choices, it’s time to move to OWL.
Don’t make the mistake of staying in Induction too long just because you love how the pounds are peeling off. Eventually, it’s important to move th
rough the phases to ensure that you have cured yourself of your old habits and can reintroduce foods without halting your weight loss or provoking cravings. Losing weight fast is exhilarating, but it will likely be a temporary fix if you don’t find your comfort zone for eating in the “real world.” Deliberately slowing your rate of weight loss as you approach your goal will make it easier to make those lost pounds history—permanently. You needn’t worry about any health risks of staying in Induction, but you do need to work on moving up the ladder so you can find your tolerance for carbs, whether it’s 30, 50, 60, or more grams a day.
Move to OWL if…
• You’re already within 15 pounds of your goal weight. It’s important for you to move on to learn a new, permanent way of eating.
• You’re bored with your current food choices.
• You’ve been in Induction for several months and are more than halfway to your goal. Again, it’s important for most people to cycle through the phases.
You may choose to stay in Induction if…
• You still have more than 30 pounds to lose.
You should stay in Induction for now if…
• You still have a large amount of weight to lose.
• You’re still struggling with carb cravings.
• You have not been fully compliant with Induction.
• If you still have elevated blood sugar or blood pressure levels.
• Your weight loss is slow and you aren’t physically active.
Move on to Pre-Maintenance if…
• You’re within 10 pounds of your goal weight and still losing at a brisk pace.
BEYOND TWO WEEKS
If you do choose to stay put in Induction, you’ll remain at 20 grams of Net Carbs a day, but you can add nuts and seeds to your list of acceptable foods. A couple of tablespoons (1 ounce) of walnuts, almonds, pecans, pumpkin seeds, or other seeds or nuts makes a great snack. Or sprinkle them on a salad or cooked vegetables.
After two weeks, now that you’re feeling more energetic, many of you should be considering incorporating physical activity into your program if you’ve not already done so. A regular walking program is a great way to begin. Once you get into the habit, you’ll realize the benefits in terms of toning your body and improving your mood. Finally, remember to keep your diet (and fitness) journal up to date, tracking foods as you add them back to spot any problems.
As you say good-bye to Induction, move on to the next chapter to learn how to transition to Phase 2, Ongoing Weight Loss. Even if you’re moving directly to Pre-Maintenance, it’s important for you to review the content on OWL. But first, read about Rebecca Latham’s success with Atkins after trying numerous other diets.
SUCCESS STORY 7
HUNGRY NO MORE
After eating at “starvation level” for decades without being able to lose weight, Rebecca Latham decided to join her husband on the Atkins Diet. Unusually resistant to weight loss, she is finally seeing results and closing in on her goal weight.
VITAL STATISTICS
Current Phase: Pre-Maintenance
Daily Net Carb intake: 25 grams
Age: 54
Height: 5 feet, 3 inches
Before weight: 150 pounds
Current weight: 140 pounds
Weight loss: 10 pounds Goal
weight: 130 pounds
Former BMI: 26.6
Current BMI: 24.8
Current blood pressure: 120/80
What made you decide to do Atkins?
When my husband was diagnosed with metabolic syndrome, our doctor recommended the Atkins Diet and I decided to join him. I’d started gaining weight at age 30 and over the next twenty years slowly put on 40 pounds.
Did you have any relevant health issues?
I have estrogen dominance and an underactive thyroid. Although there’s heart disease and diabetes in my family, my lipids and other health markers were always normal.
Have you tried other weight loss programs?
You name it, I’ve tried it! I’ve suffered through the South Beach Diet, NutriSystem, LA Weight Loss, the Ice Cream Diet, the Hawaiian Diet, Deal-A-Meal, the Schwarzbein Principle, the Carbohydrate Addict’s Diet, the GI Diet, the Nautilus Diet, the Pritikin Diet, Seattle Sutton’s Healthy Eating, and Weight Watchers. My husband and I were doing The Zone just before we began Atkins. We’d both just lost a few pounds, but we were starving!
Had you done Atkins before?
Yes, years ago, but now I know that I was doing it incorrectly. I was eating no vegetables, and I kept cutting calories until I was down to 1,000 and then I quit.
So what was different this time?
I read a few Atkins books, as well as Good Calories, Bad Calories by Gary Taubes, which was influential in getting me to try Atkins again. I found out at www.atkins.com that severely limiting calories would make me stop losing. I know I would have failed again without the support of the Atkins Community forums. I also now know that even though weight loss may happen slowly, lost inches also indicate success. I’ve lost almost five inches at my navel alone!
How did you customize Atkins to your needs?
My hormonal imbalance and hypothyroidism made it extremely difficult to lose weight. So Atkins nutritionist Colette Heimowitz gave me a modified version of Induction to follow. I started at 11 grams of Net Carbs, with 8 of them coming from foundation vegetables. Now that I’m in Pre-Maintenance, I’m at 25 grams of Net Carbs, with at least 15 of them coming from vegetables. Occasionally, I also eat nuts, berries, yogurt, applesauce, and legumes.
What is your fitness regimen?
I started walking and lifting weights about three weeks after starting Atkins. When I started, my muscles were wasted and I was very weak. My doctor had told me to lose 35 pounds of fat and to gain 10 pounds of muscle. When I reached 140 pounds, the 10 pounds I’d lost actually represented the loss of almost 17 pounds of fat and the gain of almost 7 pounds of muscle!
Chapter 8
MOVING TO PHASE 2, ONGOING WEIGHT LOSS
Initially, the differences between Induction and Ongoing Weight Loss (OWL) are relatively minor, but the gradual additions to your diet mark the beginning of your return to a permanent way of eating. Your objective in OWL is to find how many carbs you can consume while continuing to lose weight, keep your appetite under control, and feel energized.
Welcome to Phase 2, Ongoing Weight Loss, or OWL to Atkins insiders. Initially, the differences between Phases 1 and 2 are relatively minor, but the gradual additions to your diet mark the beginning of the return to a permanent way of eating. Everything else remains the same as in Induction. You’ll count Net Carbs. You’ll eat the recommended amounts of protein and plenty of natural fats. You’ll continue to drink about eight glasses of water and other acceptable fluids and make sure that you’re getting enough salt (assuming that you don’t take diuretic medications). And you’ll continue with your multivitamin/multimineral and omega-3 supplements.
There is, however, one key distinction between the two phases: the slightly broader array of acceptable foods in Ongoing Weight Loss. Still, despite eating more carbs and gradually introducing a greater variety of them, it’s best to regard these two changes as baby steps. Perhaps the biggest mistake you can make when you move from Induction to OWL is to regard the transition as dramatic.
Most people spend the majority of their (weight loss) time in this phase. Unless you have just a little jellyroll to lose and plan to be on your way quickly to Phase 3, Pre-Maintenance, you’ll have plenty of time to get familiar with Ongoing Weight Loss. We recommend that you stay here until you’re only 10 pounds from your goal weight. If you’re beginning your Atkins journey in this phase, be sure to read the previous chapter on Induction, which is key to understanding much of OWL and preparing properly before beginning the program.
In this chapter, in addition to helping you transition to this phase, we’ll look at how to:
• Gradually increase your carb intake in 5-gram increments withou
t stopping weight loss and/or prompting the return of old symptoms.
• Reintroduce foods in a certain order.
• Address challenges such as plateaus and carb creep.
• Find your personal tolerance for carb consumption in this phase, known as your Carbohydrate Level for Losing (CLL).
• Integrate physical fitness into your weight control program.
• Customize OWL to suit your needs.
LEARN THE LINGO
Newcomers to Atkins are sometimes confused by abbreviations tossed around by insiders. Here’s how to translate them:
NET CARBS: Generally, grams of total carbohydrates minus grams of fiber.
OWL: Ongoing Weight Loss, Phase 2 of Atkins.
CLL: Carbohydrate Level for Losing, the maximum number of grams of Net Carbs you can eat each day and continue to lose weight.
ACE: Atkins Carbohydrate Equilibrium, the maximum number of grams of Net Carbs you can eat each day and maintain your weight.
TRANSITION JITTERS
Before we describe exactly how to do Ongoing Weight Loss, let’s address an important issue. With the freedom to choose among more carbohydrate foods comes the risk of getting out of your safety zone. After holding yourself back in Induction, you may be afraid that you’ll go too far in OWL. Undoubtedly, this is one reason why some people have a hard time weaning themselves away from Induction. Furthermore, by the time you get to OWL, your initial enthusiasm may be flagging slightly and you may find it harder to focus on the work that remains. You’re not alone. We’ll hold your hand every step of the way. You can always back off a bit if a new food causes a problem. Let’s take a moment to put your transition in perspective.
Are you daunted by what still remains ahead?
Of course you are. If you’re on the plump side, it took a while to pad your body by eating the wrong foods. If you’re struggling with health issues, they didn’t occur overnight either. As the hare in Aesop’s fable learned in his race with the tortoise, slow and steady wins the race. Learn to celebrate your small and incremental victories instead of focusing only on the ultimate goal.