Atkins Diabetes Revolution (61 page)

Atkins Quick Quisine Salad Dressings

Atkins Quick Quisine Ketch-A-Tomato Sauce

Atkins Quick Quisine Barbecue Sauce

Atkins Quick Quisine Steak Sauce

Atkins Quick Quisine Teriyaki Sauce

Atkins Quick Quisine Bake Mix

Atkins Quick Quisine Pancake & Waffle Mix (not all flavors)

Atkins Quick Quisine Muffin & Bread Mixes (not all flavors)

Atkins Kitchen Quick & Easy Bread Mix

As new products are developed, be sure to check the phase coding on the packaging.

ATKINS CONTROLLED-CARB CONVENIENCE FOODS SUITABLE FOR INDUCTION

It is important that you eat primarily unprocessed foods, but some controlled-carb food products can come in handy when you are unable to find appropriate foods, can’t take time for a meal, or need a quick snack. Atkins products suitable for Induction include:

Atkins Advantage Bars

Atkins Advantage Shakes (as mixes or in ready-to-drink cans)

Atkins Morning Start Breakfast Bars

Atkins Bakery Ready-to-Eat Sliced Bread (1 slice only)

Note: Do not consume more than two servings of low-carb alternative foods a day during Induction and remember that you still must count your Net Carbs.If you have trouble losing weight,you may want to replace these products with whole foods during Induction.

Appendix 2

MOVING BEYOND INDUCTION

When they’re ready to move on from Induction, most people find it best to add back foods in a certain order. In “Atkins language,” this is known as the Carbohydrate Ladder (see below).When you are following the Atkins Nutritional Approach, weight loss is the primary indicator of when to advance through the four phases, adding additional grams of carbs and broadening your choices among foods that contain carbohydrates. When you follow the ABSCP, correction of metabolic markers such as improved blood pressure control, loss of inches especially around the waist, and improvement in blood sugar and lipid levels, as well as pounds lost, will determine your ability to advance through the phases. (For more detail, refer to Chapters 10 and11.) Following this order tends to minimize blood sugar surges that could reactivate cravings:

CARBOHYDRATE LADDER

1. More salad and other vegetables on the acceptable foods list
   
2. Fresh cheeses (as well as more aged cheese)
   
3. Seeds and nuts
   
4. Berries
   
5. Legumes
   
6. Fruits other than berries
   
7. Starchy vegetables
   
8. Whole grains
   

Appendix 3

THE POWER OF FIVE AND TEN

What constitutes approximately 5 grams of Net Carbs when it comes to the foods on the Carbohydrate Ladder? This list will help you get a handle on a 5-gram portion of those items.

V
EGETABLES

3
/
4
cup cooked spinach

½ cup red peppers

1 medium tomato

2
/
3
cup cooked broccoli

8 medium asparagus

1 cup cauliflower

1
/
3
cup chopped onions

½ Haas avocado

2
/
3
cup summer squash

D
AIRY

5 ounces farmer cheese or pot cheese

½ cup cottage cheese

2
/
3
cup ricotta cheese

½ cup heavy cream

N
UTS AND
S
EEDS

1 ounce of:

Macadamias (approximately 10–12 nuts)

Walnuts (approximately 14 halves)

Almonds (approximately 24 nuts)

Pecans (approximately 31 nuts)

Hulled sunflower seeds (3 tablespoons)

½ ounce cashews (approximately 9 nuts)

F
RUITS

¼ cup blueberries, raspberries

½ cup strawberries

¼ cup cantaloupe, honeydew

J
UICES

¼ cup lemon juice

½ cup tomato juice

What constitutes roughly 10 grams of Net Carbs?

L
EGUMES
(C
OOKED)

1
/
3
cup lentils

1
/
3
cup kidney beans

1
/
3
cup chickpeas

1
/
3
cup baby lima beans

F
RUITS

½ large apple

1 medium kiwifruit

¼ small cantaloupe

1 medium tangerine

3 small plums

S
TARCHY
V
EGETABLES
(C
OOKED)

¼ cup carrots

1 cup pumpkin

¾ cup mashed turnip

¾ cup chestnuts

W
HOLE
G
RAINS
(C
OOKED)

¼ cup brown rice

½ cup plain old-fashioned oatmeal

? cup corn kernels

Appendix 4

THE ATKINS GLYCEMIC RANKING

ATKINS FOREVER: LIFETIME MAINTENANCE

After you’ve achieved your goals and you’re in the Lifetime Maintenance phase of the ABSCP, you may be able to enjoy the foods that were deemed unacceptable in the earlier phases.

That said, you must always consume the highest-quality carbohydrates. To make it simpler to discern which foods fill that bill, the Atkins Glycemic Ranking (AGR) was created. In brief, this ranking system compares foods based on their impact on blood sugar. Here is a series of charts that can help you understand which foods most of you can eat regularly (low AGR). Depending on your degree of metabolic improvement, some of you will be able to choose from the medium AGR foods and occasionally from the high AGR foods.

VEGETABLES

VEGETABLES

DAIRY PRODUCTS

NUTS AND SEEDS

LEGUMES

GRAINS