by Westman, Dr. Eric C. ; Phinney, Dr. Stephen D. ; Volek, Dr. Jeff S.
for Induction phase, 102
for Ongoing Weight Loss phase, 140–41
diabetes, 5, 7, 17–18, 22, 40, 50, 71, 78, 173, 277, 279, 295–303
carbohydrate restriction and, 296
diagnosing, 296
exercise and, 302–3
inflammation and, 288, 297–98
Jay Wortman’s story, 290–94
medications for, 296, 301–2
metabolic syndrome and, 279, 280, 290
practical things to consider, 304–5
research on, 299–301
diets, 3–4, 6, 14–15
Atkins compared with, 20
low-carb, see low-carbohydrate diets
low-fat, 20, 278–79, 283, 289, 303
dill sauce, 210
dips, 139
diuretic effects, 19, 96
diuretic medications, 68, 74, 96
doctor, consulting, 74, 168
eggs:
fu yung, 100
in Induction phase, 84, 99
myth about, 100–101
Einstein, Albert, xiv
emergency supplies, 97
emotions, and food, 180–81
energy, 14, 19–20, 21–23, 28, 51, 68, 97, 111, 118
blood sugar and, 6, 22
body fat and, 4, 8, 21, 23, 282
from carbohydrates, 8, 21, 29, 72
changes in, 183–84
salt and, 110
epilepsy, 6, 285–86
exercise and physical activity, 19, 66, 72–73, 110, 187–88
diabetes and, 302–3
in Lifetime Maintenance phase, 183–84
low-carb diets and, 72
in Ongoing Weight Loss phase, 141
protein and, 41
fast food, 102–3, 193–96
fat, body, 8, 21–23, 51
burning of, 4, 21–23, 29, 51, 52, 72, 74, 96, 282–83
carbohydrates and, 34
energy and, 4, 8, 21, 23, 282
fructose and, 32–33
insulin and, 282
fat, dietary, xiv, 3–4, 6, 19, 23, 49–58, 65, 66, 111, 187
adding to diet, 160–61, 171–72
calories from, 278, 279
cholesterol and, 52
eating sufficient quantities of, 107
in eggs, 100–101
essential fatty acids, 55–57
high intake of carbohydrates and, 50
in Induction phase, 89
insulin and, 282
in Lifetime Maintenance phase, 170–72
low-fat diets, 20, 278–79, 283, 289, 303
metabolic syndrome and, 280
monounsaturated fatty acids (MUFAs), 53–54, 55, 56, 57, 65
oils, 54, 55, 56, 70, 89
polyunsaturated fatty acids (PUFAs), 53–54, 57, 65
satiety and, 45, 50, 51, 57, 65
saturated fatty acids (SFAs), xiv, 53–54, 56, 57, 65, 278, 279, 283–84
trans fats, 54–55
types of, 53–54
typical day’s intake of, 57
fat hunger, 160–61
fiber, 9, 21, 23, 29, 33, 65, 66, 111
fish, 53, 55
in Induction phase, 83
omega-3s in, 56
fish oils, 53, 56, 288–89
flaxseed, 53, 56, 70
fluid intake, 18, 67–68, 95, 96, 108, 187
French dressing, 233
fructose, 28
high-fructose corn syrup, 32–33, 34
fruit, 31, 187
berries, 123–24
in Ongoing Weight Loss phase, 123–24
in Pre-Maintenance phase, 152–53
fruit juice, 68, 126, 152
galactose, 28
garlic, roasted, basil dressing, 229
glossary, 309–11
glucose, 6, 8, 21–23, 28–29, 32–33, 52, 277, 278, 281
blood levels of, see blood sugar
fats and, 50
glycogen, 21, 282
grains:
refined, 33–34, 66, 111, 155–56, 176
whole, 154–55
granola-topped cottage cheese, 138
grape seed oil, 53
gravy, mushroom, 207
Greek vinaigrette, 224–25
habits, changing, 75, 176–78
health issues, see medical issues
heart disease, see cardiovascular disease
herb(s), 90
butter blend, 222
-flavored oil, 223
herring, 56
high blood pressure (hypertension), 5, 17–18, 19, 69, 74, 96, 173, 280
high-fructose corn syrup (HFCS), 32–33, 34
Hispanics, see Latin foods
Hollandaise sauce, 220
Induction, 7, 15, 52, 57, 66, 68, 77–78, 79, 82–113
acceptable foods in, 82–92
Atkins Edge in, 97
breakfasts in, 99–100
desserts in, 102
guidelines for, 94–95
low-carb products in, 90, 108
meal plans for, 246–47
meals in, 93
measuring success in, 105–10
off-limit foods in, 92–93
restaurant meals in, 102–4
snacks in, 101–2
staying in, 111–13
transition to Ongoing Weight Loss phase after, 111–13, 116–19
transition to Pre-Maintenance phase after, 111–13
traveling and, 104–5
vegetables in, 98
what to expect in the first week, 95–97
inflammation, 54, 278, 280, 288–89, 298
diabetes and, 297–98
insulin, 5, 21–23, 29, 65, 69, 74, 78, 79, 277, 278, 281, 295, 298
how it works, 282
insulin resistance, 5, 22, 32, 33, 34, 280–81, 289, 301, 302
iron, 69
Italian dressing, 228
creamy, 231–32
journal, 76, 77, 95, 105, 107, 113, 118, 121, 130, 141, 147, 157, 180–81
juices, 68, 126, 152
ketones, 287
kidney damage, 45
lactose, 28, 68
lard, 53
Latin foods, 71–72
marinade, 234–35
in Ongoing Weight Loss phase, 137–38
in Pre-Maintenance phase, 162–63
lean body mass, 40, 41, 67
legumes:
in Ongoing Weight Loss phase, 124–25
in Pre-Maintenance phase, 152
lemon-dill vinaigrette, 232
Lifetime Maintenance, 16, 147–48, 159, 168–89
Atkins Carbohydrate Equilibrium in, 168, 169, 170–71, 172, 173–76, 178
avoidance vs. experience in, 178–79
customizing, 172
emotions and, 180–81
exercise and, 183–84
fats and, 170–72
health issues and, 173–76
meal plans for, 254–59, 268–71
slip-ups in, 184–86
social situations and, 176, 179–80
success in, 186–88
transition to, 163–64
for vegetarians, 268–71
weight maintenance in, 169–70, 186–87
lime:
mayonnaise, 208
mousse, 102
coconut mousse, 141
lipids, 49, 52, 74, 281, 282
low-carb convenience foods, 188
in Induction phase, 90, 108
in Ongoing Weight Loss phase, 126–27
low-carbohydrate diets, 20, 282, 289, 304
inflammation and, 288
safety of, 284–85
low-fat diets, 20, 278–79, 283, 289, 303
macronutrients, 19–20
magnesium, 68
marinades:
Asian, 235–36
chipotle, 236
hearty red wine, 237–38
Latin, 234–35
Mediterranean, 236–37
mayonnaise, 208–9
meal pla
ns, 244–73
for Induction phase, 246–47
for Lifetime Maintenance phase, 254–59, 268–71
for Ongoing Weight Loss phase, 248–53, 260–65, 272–73
for Pre-Maintenance phase, 254–59, 266–67, 268–71
for vegans, 272–73
for vegetarians, 260–65, 266–67, 268–71
meals:
in Induction phase, 93
planning for, 75
regular, 67, 107, 108, 111
meat:
beef, 40–41
in Induction phase, 83
medical issues, 5–6, 277–94
goal-setting and, 69
Lifetime Maintenance phase and, 173–76
see also cardiovascular disease; diabetes; inflammation; metabolic syndrome
medications, 74, 173, 184
for diabetes, 296, 301–2
diuretic, 68, 74, 96
over-the-counter, 109
weight loss and, 109
Mediterranean marinade, 236–37
metabolic bully, xvii, 8, 21–22, 295–96
metabolic resistance, 106
metabolic syndrome, 6, 22, 40, 79, 277, 279–81, 282, 289–90, 298
inflammation and, 288
markers for, 280
treatment of, 281
triglycerides and, 286
vascular function and, 289
metabolism, 8, 17, 21–23, 28, 30, 33, 51, 52, 67
Atkins Edge and, 8
micronutrients, 29, 32, 34, 35, 45, 49, 65, 68, 156
milk, 68
minerals, 66, 68–69, 100
moods, 118–19
Moroccan rub, 239
muesli, almost, 138
mushroom(s):
gravy, 207
grilled stuffed, 100
mustard:
cream sauce, 211
dressing, sweet, 230
Net Carbs, 65, 66–67, 117
calculating, 16
in Induction phase, 15, 66–67, 82, 107
in Lifetime Maintenance phase, 169, 170, 173
in Ongoing Weight Loss phase, 119, 121, 128, 130, 134, 148
in Pre-Maintenance phase, 150, 151, 159
nuts, 53, 56, 121–22
obesity, xiv, 32, 40, 50, 71, 279, 296, 297–98
metabolic syndrome and, 279, 280
oils, 54, 55, 56, 89
butter-oil blend, 221
herb-flavored, 223
vegetarians and, 70
olive oil, 53, 54, 55, 70
omega-3 essential fatty acids, 55–57, 65, 66, 69, 288–89
omega-6 essential fatty acids, 55–57
Ongoing Weight Loss (OWL), 15, 78, 116–44, 147
acceptable foods in, 116, 119, 121–26
alcohol in, 127–28
beginning in, 119
bingeing and, 131
breakfast in, 138–39
carbohydrate tolerance in, 133–34
desserts in, 140–41
expectations for, 120
frustrations with, 149–50
how to do, 119
Latin foods in, 137–38
low-carb products in, 126–27
meal plans for, 248–53, 260–65, 272–73
personalizing, 135
physical activity in, 141
plateaus in, 128–29
pushing limits in, 129–30
reintroducing foods in, 120–21
scenarios for first couple of months in, 131–33, 134
snacks in, 139–40
transition to, after Induction phase, 111–13, 116–19
transition to Pre-Maintenance phase after, 142–44
trigger foods and, 130–31
troubleshooting, 128
for vegans, 137, 272–73
for vegetarians, 135–36, 260–65
on-the-run roll-ups, 99
osteoporosis, 183
palm oil, 53
parsley butter, 222–23
peanut oil, 56
peanut sauce, 213
peppers, stuffed, 99
physician, consulting, 74, 168
plateaus, 128–29, 150–51
potassium, 68
poultry, 83
Pre-Maintenance, 15, 147–64
acceptable foods for, 152–56
basics of, 151
beginning in, 150
carbohydrate tolerance and, 148, 149–50, 159–60
customizing, 160
for Hispanic cuisines, 162–63
increasing fat consumption in, 160–61
meal plans for, 254–59, 266–67, 268–71
and old ways of eating, 148–49
plateaus in, 150–51
scenarios for first several weeks in, 157–59
transition to, after Induction phase, 111–12, 113
transition to, after Ongoing Weight Loss phase, 142–44
transition to Lifetime Maintenance after, 163–64
for vegetarians and vegans, 162, 266–67, 268–71
weight goal and, 148–49, 161
what to expect in, 150–51
processed foods, 155–56
protein, xiv, 19, 20, 23, 39–46, 51, 57, 65, 66, 111
amino acids and, 39, 44, 45, 70
animal sources of, 44, 70
concerns about eating too much, 45
in eggs, 101
exercise and, 41
how much to eat, 42–44
insulin and, 282
lean body mass and, 40, 67
overeating, 106–7
plant sources of, 44, 70
Rule of Sevens and, 43
satiety and, 39–40, 43–44, 45, 50
varying sources of, 44–45
vegans and, 71
vegetarians and, 70
weight loss and, 39, 40
pumpkin smoothie, 139
raita, 214
ranch dressing, 230
raspberry:
fresh, vinaigrette, 227
mousse, 102
parfait, 140
recipes, 201–42
breakfast, 99–100, 138–39
broths, 240–42
compound butters and oils, 221–23
desserts, 102, 140–41
marinades, 234–38
rubs, 238–40
salad dressings, 223–34
salads, 98
sauces, 205–21
snacks, 139–40
rémoulade, 211
restaurant meals, 179, 188
in Induction phase, 102–4
recommendations for specific restaurants, 193–200
rhubarb:
compote, 102
parfait, nutty, 140
romesco sauce, 214–15
rouille, 209
rubs:
BBQ, 238
Cajun, 239–40
Moroccan, 239
Russian dressing, 233–34
safflower oil, 53, 54, 55, 70
salad dressings, 54, 89
blue cheese, 227–28
Caesar, 224
carrot-ginger, 231
creamy coleslaw, 226
creamy Italian, 231–32
French, 233
fresh raspberry vinaigrette, 227
Greek vinaigrette, 224–25
hot bacon vinaigrette, 225
Italian, 228
Parmesan peppercorn, 232
ranch, 230
roasted garlic-basil, 229
Russian, 233–34
sherry vinaigrette, 226
sweet mustard, 230
salads:
recipes for, 98
vegetables for, 85–87
salmon, 56
salsa:
cruda, 219
verde (tomatillo salsa), 219–20
salt, 19, 67–68, 95, 96, 110
sardines, 56
satiety, 187
fats and, 45, 50, 51, 57, 65
protein and, 39–40, 43–44, 45, 50
sauces:
aïoli,
209
alfredo, 215–16
barbecue, 212–13
basic tomato, 216
basil pesto, 217–18
Béchamel, 206
brown butter, 221
carbonara, 216–17
cocktail, 212
dill, 210
hollandaise, 220
mayonnaise, 208–9
mushroom gravy, 207
mustard-cream, 211
peanut, 213
raita, 214
romesco, 214–15
salsa cruda, 219
sun-dried tomato pesto, 218
tartar, 210–11
tomatillo salsa (salsa verde), 219–20
velouté, 205–6
seeds, 53, 121–22
self-image, 74, 181–83
sesame oil, 53
shakes and smoothies, 99, 136, 138, 139, 140
shellfish, in Induction phase, 83
sherry vinaigrette, 226
snacks, 67, 107, 111, 188
ideas for Induction phase, 101–2
ideas for Ongoing Weight Loss phase, 139–40
social situations, 76, 176, 179–80, 188
soup, morning, 100
soybean oil, 53, 55, 56
soy products, 84, 135, 136
spices, 90
strawberry:
rhubarb compote, 140
smoothie, 138
stress, 109
success stories, 182
Janet Freedman, 24, 25–27
Jay Wortman, 290–94
Jennifer Kingsley, 164, 165–67
Jennifer Munoz, 79, 80–81
Jessie Hummel, 144, 145–46
Julian Sneed, 35, 36–38
Loralyn Hamilton, 46–48
Rebecca Latham, 113, 114–15
Sara Carter, 58, 59–61
Traci Marshall, 10, 11–13
sucrose, 28–29, 32
sugar, 6–7, 8, 19, 28, 30, 31, 111, 176
added, 31–32, 66, 187
blood sugar, see blood sugar
fructose, 28
galactose, 28
glucose, 6, 8, 21–23, 28–29, 32–33, 50, 277, 278
high-fructose corn syrup, 32–33, 34
lactose, 28, 68
sucrose, 28–29, 32
sugar alcohols, 17
sunflower oil, 53, 56
supplements, 66, 68–69
sweeteners, noncaloric, 90, 108
tartar sauce, 210–11
tomatillo salsa (salsa verde), 219–20
tomato:
sauce, 216
sun-dried, pesto, 218
traveling, 104–5, 179–80
trigger foods, 130–31, 187
triglyceride levels, xiv, 5, 33, 53, 69, 74, 79, 173, 284, 287
eggs and, 101
metabolic syndrome and, 277, 278, 280, 286, 289
tuna, 56
tzatziki, 214
vanilla freeze, 102
vascular function, 289
vegan products, 84
vegans, 71, 79
meal plans for, 272–73
Ongoing Weight Loss phase for, 137, 272–73
Pre-Maintenance phase for, 162
vegetable broth, 241–42
vegetable juices, 126
vegetables, 9, 31, 57
cooked, 87–88
foundation (nonstarchy), 29, 30, 66, 68, 82, 85, 107–8, 111
in Induction phase, 85–88, 98
in Pre-Maintenance phase, 154