THE NEW ATKINS FOR A NEW YOU

by Westman, Dr. Eric C. ; Phinney, Dr. Stephen D. ; Volek, Dr. Jeff S.

  Not everyone will be able to reintroduce all Acceptable Foods for OWL, and some folks will be able to tolerate some only occasionally and/or in small amounts. This is particularly true of legumes and low-carb grain products, which many people find that they cannot reintroduce until they’re in a later phase or possibly never. Sometimes a food that initially gives you trouble can be reintroduced later without adverse consequences.

  YOUR PERSONAL TOLERANCE FOR CARBS

  As the two scenarios demonstrate, your objective in OWL is to determine how many carbs you can consume and continue to lose weight, keep your appetite under control, and feel energized. If relevant, you’ll also want to see an improvement in various health markers. Phase 2 also enables you to explore and decide which foods you can and cannot handle. All this is part of the process of finding your personal tolerance for carbs, known as your Carbohydrate Level for Losing (CLL).

  Think of it as exploring your dietary neighborhood while avoiding the metabolic bully’s turf. People doing Atkins report a broad range of CLLs. Those with a higher tolerance may have a CLL of 60 to 80 grams or even higher. Still others find that they can’t move much beyond the 25 grams of Net Carbs that initiate OWL. If you’re losing less than a pound a week on average, you’re probably close to your CLL and should not increase your carb intake. If your weight loss rate picks up, you may be able to raise your carb intake slightly. Your goal should be to enjoy as broad a range of foods as possible, but not at the risk of losing the benefits of carb restriction, namely continued weight loss, appetite control, the absence of obsessive thoughts about food, high energy, and a general sense of well-being.

  It’s always better to stay slightly below your carb tolerance level than to overshoot it and then have to back up. The delicate balancing act of finding your personal CLL is crucial to truly understanding your metabolism so you can ultimately maintain a healthy weight. That said, it may take a bit more “backing and forthing” until you identify your CLL. As long as you stay in OWL, you’ll remain at or around that number, and both pounds and inches should continue to disappear.

  Your CLL is influenced by your age, gender, level of physical activity, hormonal issues, medications you may be taking, and other factors. Again, younger people and men tend to have an advantage. Increasing your activity level or exercise program may or may not raise it. No matter what your tolerance for carbs, however, it’s perfectly normal to lose in fits and starts. And, as you know, the scale isn’t a perfect tool to measure the positive changes you’re experiencing.

  After a month or two in OWL, you should have a pretty good idea of where your CLL will land. This in turn will likely predict the path that you’ll follow after this phase. If your experience is like Scenario 1, you’ll most likely find you can add back a variety of carbohydrate-containing foods and exceed 50 grams of Net Carbs a day without losing the Atkins Edge. However, if your experience is more like Scenario 2, you may find that you have difficulty introducing carbohydrate foods higher on the carb ladder and have a CLL of somewhere between 25 and 50. In Chapter 10, we’ll detail two different approaches that allow you to customize your permanent diet to your individual needs.

  PERSONALIZE OWL

  Once you have the basics of Ongoing Weight Loss under your belt—that same belt that you’ve probably had to tighten a notch or two—it’s time to learn how to customize OWL to suit your needs, culinary heritage or preferences, and metabolism. Assuming that you’re continuing to slim down steadily, you may be able to change the order established in the carb ladder, as long as you stick to your daily quota of carbs. So if you prefer to add berries before nuts or yogurt before berries, give it a try. But don’t try this with legumes (unless you’re a vegetarian or vegan), which are higher in carbs. What is not negotiable is continuing to get at least 12 to 15 grams of Net Carbs from foundation vegetables. Also, be sure to:

  • Discontinue any new food if cravings result.

  • Keep portions small.

  • Count—don’t estimate—your carbs.

  • Record any reactions such as weight gain, change in energy level, or cravings in your diet journal and modify your choices accordingly.

  OWL FOR VEGETARIANS

  See part III for Ongoing Weight Loss vegetarian meal plans, which start at 30 grams of Net Carbs, allowing you to eat all unsweetened dairy products except milk (whether whole, skim, low fat, or no fat) and buttermilk. If you’re one of the many people who opt for the occasional meatless meal or even a meatless day or two each week, these guidelines and meal plans will help you as well.

  Meat substitutes may be made from textured vegetable protein (TVP), soy protein (tofu and tempeh), wheat gluten (seitan), and even fungi (Quorn) among other ingredients. (See Acceptable Induction Foods: Soy and Other Vegetarian Products on page 84 for a more comprehensive list.) Some of these products contain added sugars and starches and some are breaded, so read the list of ingredients carefully. In OWL, avoid tempeh products that include rice or another grain. Others contain eggs, which place them off limits for vegetarians who eschew eggs. Many products have suitable carb counts—aim for no more than 6 grams of Net Carbs per serving so you can continue to get most of your carbs from foundation vegetables. Other tips for vegetarians:

  • Most nonanimal protein sources (except for tofu and nut butters) are low in fat. Continue to get enough healthy fats in other dishes by dressing vegetables and salads with olive oil and other monounsaturated oils and eating high-fat snacks such as half a Haas avocado or some olives.

  • Add back nuts and seeds before berries. Nuts and seeds contain fat and protein that will make Atkins easier to do and more effective.

  • Tempeh, made with fermented soybeans, is higher in protein than tofu and more flavorful. Sauté with veggies in a stir-fry, crumble it into chili, soup, or sauces, or marinate and grill it.

  • If you don’t eat eggs, simply ignore the egg recipes on the meal plans and substitute crumbled tofu for scrambled eggs—a pinch of turmeric provides an appealing yellow hue. For baking, use an egg substitute product. A number of eggless breakfast suggestions appear on page 99.

  • Vegetarians may add back legumes before other OWL Acceptable Foods, but do so in extreme moderation (2-tablespoon servings), using them as garnishes on soups or salads.

  The following suggestions apply to vegans as well as vegetarians. Shakes made with plain unsweetened soy milk (or almond milk), soy (or hemp) protein, berries, and a little sweetener can make a tasty breakfast. Use tofu in shakes (try it pureed with peanut or almond butter for added protein) or sautéed with vegetables to stand in for scrambled eggs. Mayonnaise made with soy instead of eggs, mixed with crumbled tofu, chopped celery and onions, and a little curry powder makes a tasty eggless salad. Silken tofu and soy creamer can be used in desserts, as can agar-agar in jellied desserts.

  There are numerous soy and rice cheeses, soy burgers, and other analogues described above, as well as nondairy “sour cream” and “yogurt.” Dairy substitutes tend to be lower in carbs than their counterparts, although some cheeses are actually higher. Read the labels, as always. As long as these products don’t contain added sugar or fillers, they’re acceptable in Atkins. Products such as “bacon,” “sausage,” “burgers,” and “meatballs” usually contain just a few carbs per serving.

  Seitan is made with wheat gluten (the protein component of wheat) and is used for many meat analogues. It can be stir-fried, but its texture improves when it is simmered, braised, or oven-baked. Vegans should avoid Quorn products, made from fungi, which include milk solids and egg protein.

  OWL FOR VEGANS

  It’s clearly more challenging for vegans to do Atkins, but not impossible. If you’re a vegan, you probably rely heavily on beans and other legumes, whole grains, and nuts and seeds as protein sources. Because you don’t eat any dairy products, eggs, meat, or fish, it’s not possible to satisfy your protein needs in Induction. By beginning in OWL, at a higher carb intake than vegetarians or omnivores, howev
er, it’s possible to do a version of Atkins that’s free of all animal products.

  • Start in OWL at 50 grams of Net Carbs, advancing by 5 grams of Net Carbs each week or every few weeks, as long as you continue to shed pounds, until you’re 10 pounds from your goal weight.

  • You can eat Induction-acceptable vegetables and OWL-acceptable nuts and seeds and their butters, berries, and other OWL-acceptable fruits, and legumes from the start.

  • Consume enough soy products and other analogues to meet your protein guidelines, being sure to have at least two different types of protein a day so as to get a mix of essential amino acids.

  • Be sure to add extra flaxseed, olive, walnut, and other natural oils to salads and vegetables to make up for the minimal amount of fat in most of your protein sources.

  Follow the initial Ongoing Weight Loss Meal Plan for Vegans in part III. It may take you longer to get into a primarily fat-burning mode, as your initial carb intake is more than twice that of Induction’s 20 grams of Net Carbs. You also need to be especially alert to cravings and unreasonable hunger at the higher level of carb intake. After a week at 50 grams of Net Carbs, assuming that you’re losing weight and not experiencing cravings, you can move up to 55 grams, adapting the vegetarian meal plans to your needs.

  OWL WITH A LATIN BEAT

  Now that you’re in OWL, follow the general guidelines for the phase, and continue to focus on eating simply prepared protein dishes. Keep the following in mind.

  • Reintroduce legumes only after you’ve reintroduced nuts and seeds, berries, and additional dairy products.

  • If you feel you must have legumes earlier, try adding one type of bean at a time—and always in moderation—as a garnish (2 tablespoons cooked). Stop eating them if they arouse cravings or slow your weight loss.

  • You may try to introduce low-carb tortillas (or make your own, using Atkins All-Purpose Bake Mix), but back off if they cause cravings or you can’t stop at two.

  • If beans or low-carb tortillas turn out to be trigger foods and you can’t stop with a small portion, cease and desist.

  • Hold off on trying to reintroduce grains (including corn and rice) and starchy vegetables until you reach Phase 3, Pre-Maintenance.

  • Remember that legumes, grains, and starchy vegetables are among the foods that have gotten you in trouble in the past, and it’s likely that they’ll never again become the mainstay of your diet even when you reach Phase 4, Lifetime Maintenance.

  WHAT’S FOR BREAKFAST IN OWL?

  Once you’re again eating nuts, seeds, and berries, a whole new array of breakfast options is at your fingertips. In addition to our Induction ideas (see page 98) and numerous egg options, here are a week’s worth of ideas to tickle your taste buds. With one exception, each contains no more than 6 grams of Net Carbs per serving. Unless indicated, each recipe serves one.

  Granola-Topped Cheese: Top ½ cup ricotta or cottage cheese (not low fat) with a mixture of 1 tablespoon chopped walnuts and 2 tablespoons flaxseed meal. Add a packet of sweetener, if desired.

  Almost Muesli: This classic Swiss breakfast gets a low-carb update. Mix 2 tablespoons flaxseed meal and 1 tablespoon chopped almonds with ½ cup plain whole milk Greek or low-carb yogurt. Add 1 packet sweetener and cinnamon to taste. Top with berries, if desired.

  Strawberry Smoothie: In a blender, add 2 tablespoons of unsweetened whey protein powder, 6 ounces plain unsweetened chilled almond milk, 1 packet sweetener, 2 tablespoons heavy cream, ¼ cup frozen strawberries, and ¼ teaspoon pure vanilla extract. Blend until smooth, adding a little water if too thick.

  Tropical Green Smoothie: It sounds weird, but it’s delicious. In a blender, add 2 tablespoons unsweetened whey protein powder, ¼ Haas avocado, 2 ounces unsweetened coconut milk, 2 ice cubes, and 4 ounces unsweetened chilled almond milk. Blend until smooth, adding a little water if too thick.

  Pumpkin Smoothie: This recipe is slightly higher in carbs than the others. In a blender, add ½ cup pumpkin purée (not pumpkin pie mix), 2 tablespoons unsweetened whey protein powder, 6 ounces plain unsweetened soy milk, 2 tablespoons heavy cream, 1 packet sweetener, ½ teaspoon nutmeg or pumpkin pie spice, and 2 ice cubes. Blend until smooth, adding water if too thick.

  Nutty Blueberry Pancakes: Beat 2 medium eggs with 1 tablespoon heavy cream and 1 tablespoon canola or high-oleic safflower oil. In another bowl, mix ½ cup almond flour and ½ cup flaxseed meal with ¼ teaspoon salt and 2 teaspoons cinnamon. Add ¼ to 1/3 cup seltzer water or club soda. Combine with the egg mixture. Ladle onto a hot skillet, dot with a few blueberries each, and flip when the underside is pale brown. Serve with sugar-free syrup. Makes six 4-inch pancakes. Serves 2.

  Avocado Boat: Top half a Haas avocado with ¾ cup of cottage cheese and garnish with no-added-sugar salsa.

  SNACK TIME

  You’ll continue your midmorning and midafternoon snack habit in OWL, but in addition to the snacks suitable for Induction, most people can now branch out a bit more. None of these ten sweet and savory snacks contains more than 5 grams of Net Carbs:

  • A half cup of unsweetened whole milk yogurt mixed with 2 tablespoons no-added-sugar grated coconut and 1 packet sweetener.

  • Celery sticks stuffed with peanut or another nut or seed butter.

  • Cucumber “boats” filled with ricotta and sprinkled with seasoned salt.

  • 2 chunks of melon wrapped in slices of ham or smoked salmon.

  • “Kebab” of 2 strawberries, 2 squares Swiss cheese, and 2 cubes jicama.

  • Nutty Cheese Dip: Blend 2 tablespoons cream cheese, 1 tablespoon grated sharp Cheddar, a few drops of hot pepper sauce, a pinch of paprika, and

  1 tablespoon chopped pecans. Serve with red pepper strips.

  • Blue Cheese Dip: Blend 2 tablespoons blue cheese into 3 tablespoons unsweetened plain whole milk yogurt. Serve with zucchini spears or another vegetable.

  • A scoop of cottage cheese topped with 2 tablespoons no-sugar-added salsa.

  • Mix 4 ounces tomato juice and 1 tablespoon sour cream in a bowl, and you’ve got yourself a refreshing cold creamed soup. Top with chunks of avocado if desired.

  • Mash ¼ cup blueberries with 2 tablespoons mascarpone cheese and top with flaxseed meal.

  WHAT’S FOR DESSERT IN OWL?

  Once you’re eating nuts and berries, your dessert options increase exponentially, but dessert needn’t be an every-night occasion. If you’ve planned for it during the day by setting aside the roughly 6 grams of Net Carbs or less that these treats include, that’s fine. Most of the Induction minirecipes on page 102 can be garnished with nuts or berries. (Also see the recipes at www.atkins.com/recipes.) Each recipe serves one unless otherwise indicated.

  • Chocolate-Peanut Whip: Using a spatula, blend together 1 tablespoon unsweetened cocoa powder, 1 tablespoon smooth peanut butter, and

  1 packet sweetener. Whip 2 tablespoons of heavy cream into soft peaks and gently fold into the peanut butter mix. Also delicious with almond butter.

  • “Blue” Cheese: Mash ¼ cup blueberries with 1 packet sweetener. Mix with 2 tablespoons cream cheese and 1 tablespoon heavy cream.

  • Raspberry Parfait: Beat ½ cup heavy cream until soft peaks form. Add 4 ounces mascarpone and 2 packets sweetener. Beat just until smooth. Using ½ cup raspberries, layer with the dairy mixture in 2 parfait glasses. Serves 2.

  • Nutty Rhubarb Parfait: Make the Rhubarb Compote on page 102. Cool before layering with the whipped cream-mascarpone mixture above. Top with chopped nuts. Serves 2.

  • Strawberry-Rhubarb Compote: Follow the recipe for Rhubarb Compote on page 102, but add ½ cup sliced strawberries and cook briefly with the rhubarb. Serves 2.

  • Cantaloupe-Orange Smoothie: In a blender, mix 1 scoop unsweetened whey protein powder, ½ cup unsweetened soy milk, 1 packet sweetener, 1 cup cracked ice, ¼ cup cantaloupe balls, and ¼ teaspoon orange extract. Pulse until the mixture is the consistency of soft ice cream.

  • Lime-Coconut Mousse: Using an elec
tric mixer, beat together 2 ounces soft cream cheese and 4 packets sweetener until smooth. Slowly add ¼ cup lime juice, beating until creamy. Beat in 1 teaspoon coconut extract and 1 cup heavy cream until fluffy. Place in four bowls, sprinkle with unsweetened coconut flakes, and refrigerate until serving. Serves 4.

  PHYSICAL ACTIVITY: YOUR PARTNER IN ACHIEVING HEALTH AND GOOD LOOKS

  Now that you’re out of Induction, are feeling energized, and have shed some pounds, consider adding physical activity to your shape-up and health improvement program if you haven’t already done so. If you’re not accustomed to being physically active, build slowly. There’s no need for expensive gym or club memberships, lessons, machines, weights, or workout gear. All you really need are a good pair of walking shoes or a yoga mat, some loose clothes, and perhaps some empty gallon milk bottles you can fill with water to use as weights and a resistance band, which might set you back a few dollars. If you have a stationary bike or other machine sitting unused in the basement or garage, dust it off and climb aboard. If you’re embarking on a walking program, it’s worth investing in a pedometer. No, it’s not essential, but it sure is empowering to tally your weekly miles in your journal.

  Not sure how to fit activity into your already busy schedule? Try devoting half an hour of the time you usually spend watching television or surfing the Web to physical activity. Or multitask by watching the news while doing leg lifts. Get up half an hour earlier to do yoga or stretches. Walk up and down the stairs for 10 minutes before breakfast. Take a walk on your lunch break. If you live near your job, walk or bike to work rather than take the car or bus. Or walk your kids to school rather than driving them if you live close by. (With childhood obesity on the rise, you could be doing them a favor.) There has to be a half hour in the day that you can devote to exercise if you put your mind to it. If weekdays are truly impossible, schedule time on the weekends, when you can make it a family activity. Once you begin to feel its myriad good effects, as with your new way of eating, physical activity will likely become a habit.