Atkins Diabetes Revolution (60 page)

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,” Journal of Nutrition,
133(9), 2003, pages 2756–2761.

Volek, J. S., Sharman, M. J., Gomez,A. L., et al.,“Comparison of a Very Low Carbohydrate and Low-Fat Diet on Fasting Lipids, LDL Subclasses, Insulin Resistance, and Postprandial Lipemic Responses in Overweight Women
,” Journal of the American College of Nutrition,
23(2), 2004, pages 177–184.

Volek, J. S., Westman, E. C., “Very Low Carbohydrate Weight-Loss Diets Revisited
,” Cleveland Clinic Journal of Medicine,
69(11),2002, pages 849–862. Westman, E. C., Mavropoulos, J.,Yancy,W. S., et al.,“A Review of Low- Carbohydrate Ketogenic Diets
,” Current Atherosclerosis Reports,
5(6), 2003, pages 476–483.

Westman, E. C., Yancy, W. S., Edman, J. S., et al., “Effect of 6-Month Adherence to a Very Low Carbohydrate Diet Program
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Yancy, W. S., Jr., Olsen, M. K., Guyton, J. R., et al., “A Low-Carbohydrate, Ketogenic Diet Versus a Low-Fat Diet to Treat Obesity and Hyperlipidemia: A Randomized, Controlled Trial,”
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140(10), 2004, pages 769–777.

Yancy, W. S., Jr., Provenzale, D., Westman, E. C., “Improvement of Gastroesophageal Reflux Disease after Initiation of a Low- Carbohydrate Diet: Five Brief Case Reports
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Appendixes

As we discussed in the body of the text, there are differences between the standard Atkins Nutritional Approach (ANA) and the Atkins Blood Sugar Control Program (ABSCP).The main distinctions are related to how rapidly you will advance from Induction to Lifetime Maintenance and the flexibility of your Atkins Carbohydrate Equilibrium (ACE), which is determined by the degree of metabolic correction you are able to achieve.In the ANA,finding your ACE is primarily related to your ability to manage your weight.In the ABSCP,your ACE depends upon weight management but, more important, it takes into account your ability to control cardiovascular risk factors, blood pressure, and blood sugar. Chapters 10 and 11 provide far more detailed information on personalizing your program and should be reviewed regularly as you proceed.

To further refine your knowledge,
Dr. Atkins’ New Diet Revolution
and
Atkins for Life
are required reading.In addition to these books,
Dr. Atkins’ New Carbohydrate Gram Counter
can assist you in calculating Net Carbs, and several Atkins cookbooks will assist you in adding variety to your meal plans. The Atkins Web site, www.atkins.com, is an up-to-the-minute resource for recipes, food products, breaking news, and the latest research on Atkins.

Before you begin, reviewing the following information can make it easier to prepare your Atkins kitchen and understand the acceptable carbs for the initial phase of the ABSCP and the order in which they should be added to your meals.

Appendix 1

ACCEPTABLE INDUCTION FOODS

FOODS YOU DO NOT NEED TO LIMIT IN INDUCTION:

Eat these foods in portions that make you feel satisfied. Do not stuff yourself.

Poultry

Fish

Shellfish

Meat

Eggs

Exceptions:

1. Oysters, mussels, and clams are higher in carbs than other shellfish, so eat no more than 4 ounces a day.
   
2. Processed meats, such as ham, bacon, pepperoni, salami, hot dogs, and other luncheon meats—and some fish—may be cured with sugar or contain fillers that contribute carbs.
   
3. Avoid meat and fish products cured with nitrates, which are known carcinogens.
   
4. Also beware of products that are not exclusively meat, fish, or fowl, such as imitation crabmeat, fish sticks, meat loaf, and all breaded foods.
   
5. Do not consume more than 4 ounces of organ meats a day.
   

FOODS YOU NEED TO LIMIT IN INDUCTION

Cheese: A Maximum of 4 Ounces per Day

All cheeses contain some carbohydrate. You can consume 3 to 4 ounces daily of full-fat, firm, soft, and semisoft aged cheeses (for example, Cheddar, Swiss, Gouda, goat cheese, mozzarella, blue cheese). Count 1 ounce of cheese as 1 gram of Net Carbs. Full-fat cream cheese is also permitted, as are cheeses made from soy or rice, but check the carbohydrate content so that you consume no more than 4 grams of Net Carbs from cheese.

N
OT
A
LLOWED

Cottage cheese

Farmer cheese

Ricotta cheese

Other fresh cheeses

Reduced-fat or low-calorie cheeses

Processed cheeses such as cheese spreads

Other Dairy

Butter (unlimited)

A maximum of 4 ounces (4 tablespoons to ½ cup) of light or heavy cream
or
sour cream

Salad Vegetables: 2 to 3 Cups

You can have 2 to 3 loosely packed cups per day of the following raw vegetables:

Alfalfa sprouts

Arugula

Cabbage

Celery

Chicory

Chives

Cucumber

Daikon

Endive

Escarole

Fennel

Jicama

Lettuce (all types)

Mache

Mushrooms

Parsley

Peppers

Radicchio

Radishes

Romaine

Scallions

Sorrel

Spinach

Tomato

Watercress

Any other leafy green vegetables

Cooked Vegetables: 1 Cup per Day

You can have 1 cup (measured cooked) per day of these vegetables, if salad does not exceed 2 cups. A few vegetables, such as spinach or tomatoes, that cook down significantly, should be measured raw. Some of the following vegetables are slightly higher in carbohydrate content than the salad vegetables:

Artichoke hearts

Artichokes

Asparagus

Bamboo shoots

Bean sprouts

Beet greens

Bok choy

Broccoli

Broccoli rabe

Brussels sprouts

Cabbage

Cauliflower

Celery root

Chard

Collard greens

Dandelion greens

Eggplant

Hearts of palm

Kale

Kohlrabi

Leeks

Okra

Onion

Pumpkin

Rhubarb

Sauerkraut

Snow peas

Spaghetti squash

String or wax beans

Summer squash

Tomato

Turnips

Water chestnuts

Zucchini or summer squash

Note that certain vegetables appear on both this list and the preceding salad list.

Garnishes

Crumbled crisp bacon (look for nitrate-free products)

Grated cheese (figure into your cheese count)

Minced hard-boiled egg

Sautéed mushrooms (figure into your vegetable count)

Spices and herbs (as long as they contain no added sugar)

Salad Dressings

Oil and vinegar

Prepared salad dressings without added sugars, such as sugar, corn syrup, or honey (no more than 2 grams Net Carbs per serving)

N
OT
A
LLOWED

Balsamic vinegar (contains added sugar)

Rice vinegar with added sugar

Prepared salad dressings with added sugar

Condiments

Caponata (eggplant relish)

Mayonnaise (regular, not low-fat)

Mustard (not honey mustard)

Horseradish

Pesto (after first two weeks of Induction)

Pickles (but not “bread and butter”or other sweet pickles); be sure to calculate the grams of Net Carbs

Soy sauce (tamari, others made without wheat)

Tabasco sauce

Tapenade (black olive purée)

Worcestershire sauce

Also, low-carb ketchup, hoisin, and sweet-and-sour and other sauces, made without added sugar, are acceptable. Always check carb counts. A serving should contain no more than 2 grams of Net Carbs.

N
OT
A
LLOWED

Barbecue sauce

Ketchup

Pickle relish

Russian dressing

Cranberry sauce

Any sauce with added sugar, corn syrup, or bleached flour, such as steak sauce, jarred gravies, etc.

Oils

You may use any type of oil, preferably cold-pressed or expeller- pressed. Olive oil or butter is preferred, but you may use margarine spreads made of vegetable oils as long as they do not contain added trans fats (hydrogenated oils).

Artificial Sweeteners

The words
sugarless, sugar-free,
or
no added sugar
are not sufficient. You must also look at carbohydrate counts. We recommend the following sweeteners:

Sucralose (marketed as Splenda)

Saccharin (marketed as Sweet’n Low)

Acesulfame-K (Sweet One)

Note: Most chewing gum, breath mints, cough syrups, and cough drops are filled with sugar or other caloric sweeteners and must be avoided. However, there are many sugar-free products available.

Beverages:

Be sure to drink a minimum of eight 8-ounce glasses of water each day, including:

Filtered water

Mineral water

Spring water

Tap water

The following beverages are acceptable but should be consumed only in addition to the recommended 64 ounces of water:

Decaffeinated coffee or tea

Diet soda made with one of the acceptable artificial sweeteners

(no more than three cans a day; be sure to add in the Net Carbs)

Essence-flavored seltzer (must say “no calories”)

Herb tea (without barley or any fruit sugar, or fructose, added)

Clear broth/bouillon (not all brands; read the label)

Club soda

N
OT
A
LLOWED

Coffee substitutes made from grains

Alcoholic beverages

Caffeinated cola drinks

Fruit or vegetable juices

Special Category Foods

Each day you can also eat the following, but add to your carb count:

10 green olives or 6 black olives

Half a Haas avocado

2 to 3 tablespoons of lemon juice or lime juice

If you stay on Induction past the second week, you can add 1 ounce of nuts and/or seeds to your daily intake. The best choices are macadamias, almonds, walnuts, pecans, Brazil nuts, pumpkin or sun- flower seeds.

N
OTE:
These foods occasionally slow down weight loss in some people,and may need to be avoided at first.If you seem to be losing slowly, moderate your intake of these foods or avoid them altogether.

ATKINS CONTROLLED-CARB INGREDIENTS SUITABLE FOR INDUCTION

These ingredients can come in handy when planning meals:

Atkins Quick Quisine Sugar Free Flavored Syrups