Part 6 (2/2)
Do you have high triglycerides?
Starting in Induction will help you improve your triglyceride level more quickly.
Are you a vegetarian or vegan?
See pages 7071 for guidance on where to start.
Even if you decide to start in a later phase, be sure to read the following chapter to understand what foods you can eat and what to expect in your first few weeks on Atkins. Then take a few minutes to make the acquaintance of mom-to-five Jennifer Munoz, who gained weight with each successive pregnancy.
SUCCESS STORY 6.
KEEPING UP WITH THE FAMILY.
With a family and a full-time job, Jennifer Munoz was short on time and low on energy. After struggling with her weight for years and giving birth to five children, she decided to do Atkins. More than halfway to her goal weight, she loves that she now has the energy to keep up with her kids.
VITAL STATISTICS.
Current phase: Ongoing Weight LossDaily Net Carb intake: 3040 gramsAge: 33Height: 5 feet, 3 inchesBefore weight: 198 poundsCurrent weight: 159 poundsWeight lost: 39 pounds What motivated you to do Atkins?
Because of my weight I was tired all the time. My cholesterol was high and so was my blood pressure. There is a history of heart attacks in my family, so I knew I needed to get the extra weight off. Five months after the birth of my daughter, it was time. One of my office mates at the order management firm for car dealers where I work and I decided to do Atkins together because we'd heard that it was the best way to lose weight.
Had you put on excess weight during your pregnancy?
Actually, I didn't gain that much when I was pregnant, but I sure gained it afterward. I was eating everything in sight, and on the weekends, I'd eat fast food. My family is from Mexico, and I love Mexican food-rice, beans, and enchiladas-so those high-carb foods weren't helping either. I've moved away from them because I'm still afraid of them, although I have started using low-carb tortillas.
How did the first few months go?
The beginning was a breeze; I started in Induction and lost 25 pounds in the first two months. My blood pressure has normalized, so I no longer need medication, and I'm full of energy. Recently my weight loss has slowed down to about 3 or 4 pounds a month.
How are you dealing with that?
I keep myself motivated. When I started Atkins, I found a Web site that takes a photo of you and manipulates it to show how you'll look when you've reached your goal weight. When I am tempted by foods I know I shouldn't eat, I look at that photo, and it keeps me going. I also religiously write down everything I eat. My work friend and I try to incorporate exercise by taking three 10-minute walks every day, and I walk everywhere I can. I also get on the treadmill to watch a video when I get home from work. Every day I fill up a gallon jug with water and make sure to drink it all.
What do you eat in a typical day?
For breakfast I might have a sausage and cheese slices minus the bun. For lunch, it's usually a salad topped with chicken or steak. Or I'll have a taco meat salad without the taco sh.e.l.l. Dinner is similar. I'll grill chicken, a steak, hamburgers, or turkey burgers and serve it with lots of salad. I'm not big on cooked vegetables. My usual snacks are string cheese with cuc.u.mbers or pork rinds with lemon juice.
What tips do you have for other people?
Keep junk food out of the house, not just for you but for your kids as well. Have a diet buddy to help you out. Keep your eye on the ball.
Chapter 7.
WELCOME TO PHASE 1, INDUCTION.
Food is necessary for life. And a major component of succeeding on Atkins is enjoying what you eat. If it's blah, boring, or nutritionally inadequate, there's no way you're going to stay the course long enough to become slim and healthy.
Induction, as the name implies, is your initiation into the Atkins Diet. In Induction, also called Phase 1, you'll consume 20 grams of Net Carbs each day, which will come primarily from foundation vegetables. It's not essential to start here, but Induction is the fastest way to blast through the barrier that blocks your fat stores, transforming your cells into an army of fat-burning soldiers. Induction will also likely energize and empower you.
At the end of the last chapter, we asked a series of questions to help you ascertain where you should start Atkins. (We'll do the same at the end of this chapter and the next two chapters to help you decide whether to stay there or move on.) There are no ironclad rules about the timing. Instead, we'll give you the tools so you can make the choice that's right for you. For example, if you have a lot of weight to shed, you're more likely to see significant results sooner if you stay in Induction longer than two weeks. However, if losing more slowly is a trade-off you're willing to make for reintroducing nuts and berries into your diet and upping your carb intake slightly, that's your choice.
If you haven't already decided whether to start in Induction, a glimpse of what you get to eat in Phase 1 should also help you make up your mind.
ACCEPTABLE INDUCTION FOODS.
This is an extensive list but cannot include all foods. When in doubt, leave it out!
MEAT, FISH, AND POULTRY.
Most fish, poultry, and meat that are not breaded contain few or no carbs. We've noted those that do in the footnotes below.
All fish, including: Cod Sardines Flounder Sole Halibut Trout Herring*
Tuna Salmon All sh.e.l.lfish, including: Clams Oysters Crabmeat Shrimp Lobster Squid Mussels All poultry, including: Cornish hen Ostrich Chicken Pheasant Duck Quail Goose Turkey All meat, including: Beef Pork, bacon, ham Goat Veal Lamb Venison
* Avoid pickled herring prepared with added sugar and all ”batter-dipped” fish and sh.e.l.lfish. Avoid pickled herring prepared with added sugar and all ”batter-dipped” fish and sh.e.l.lfish.
Avoid artificial crab (surimi), sold as ”sea legs,” and other processed sh.e.l.lfish products. Avoid artificial crab (surimi), sold as ”sea legs,” and other processed sh.e.l.lfish products.
Oysters and mussels contain carbs. Limit your consumption to about 4 ounces per day. Oysters and mussels contain carbs. Limit your consumption to about 4 ounces per day.
Avoid processed chicken and turkey products, such as chicken nuggets and other products with breading or fillers. Avoid processed chicken and turkey products, such as chicken nuggets and other products with breading or fillers.
Some processed meat-think pepperoni, salami, hot dogs, and the like-bacon, and ham are cured with sugar, which adds to their carb count. Also steer clear of cold cuts and other meats with added nitrates, and meat products made with bread crumbs such as meatb.a.l.l.s, meat loaf, and Salisbury steak.
Eggs any style, including: Boiled Omelets Deviled Poached Fried Scrambled
Note: One egg contains 0.6gram Net Carbs. One egg contains 0.6gram Net Carbs.
SOY AND OTHER VEGETARIAN PRODUCTS.
Product Serving size Grams of Net Carbs Almond milk, unsweetened 1 cup
1.0.
Quorn burger
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