QUICK-START

GUIDE

LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS*

WITH THE PROVEN WEIGHT LOSS PLAN THAT IS
DELICIOUS, SATISFYING AND BALANCED!
*The most rapid weight loss typically occurs during Phase1 Results will vary as actual weight loss varies by individual.
.

01

INTRODUCTION

WELCOME
FROM SHARON
A few months ago I decided it was time to make a change. I wanted to stop feeling
uncomfortable in my clothes and start living a healthier life. I looked and saw the Atkins
diet, and I thought, Thats for me. Ive tried a lot of things, and if I dont start seeing and feeling
a change quickly, I cant stick with it. With Atkins, I was amazed at how fast the
weight started coming off. I lost 11 pounds in my first two weeks and over
23 pounds in my first six weeks.
On Atkins I can eat the foods I love in satisfying portions, so I dont feel
deprived or resentful. I actually enjoy my diet! Im eating lean proteins,
loads of vegetables, good fats, yummy fruits, and whole grains. Im even
able to eat my favorite comfort foods like meatloaf and chicken pot pie!
With what other diet can you lose weight and feel fabulous while
eating warm, indulgent comfort foods?
My quality of life has improved thanks to the changes Ive made
with Atkins. I have more energy than Ive ever had, so I can
do more for myself and for my family. Thats what is most
important to me being able to enjoy more time with
Ozzy and the kids, and knowing that Im taking care of
my body.
Ive always had a busy lifestyle, and with Atkins I can find
delicious foods anywhere I go, so I have the freedom to do
the things I want without worrying about my diet. If I dont
have time to cook, no problem! Atkins has new frozen meals
that taste like a chef prepared them. My favorite is the Roast
Turkey Tenders with Herb Pan Gravy. I also find the Atkins bars
and shakes are perfect when I need a quick snack on the go or
when Im craving a sweet treat.
If youre ready to lose weight quickly and have more energy
without ever feeling deprived, join me in making a lifestyle
change with Atkins today. Dont wait until tomorrow. Stop
punishing yourself with negative thoughts. Make the change right
now. Commit to it. Then in two weeks go online and tell me how
youre doing on my blog at atkins.com. This guide will help you
get started and show you how Atkins can become part of your life!
All my best,

INTRODUCTION

THE BENEFITS OF
THE NEW ATKINS
Quick and effective:
Atkins dieters tell us they lose up to 15 pounds in their first two weeks. Plus, there are more than
80 clinical studies that prove unsurpassed weight loss effectiveness.

Healthy:
The Atkins low-carb approach has been shown to significantly improve health markers,
including cholesterol profile, blood pressure and blood sugar levels.

Delicious:
You can eat a wide range of mouth-watering, rich and filling foods. So you dont feel deprived,
youre satisfied with all that you can eat.

Less hunger:
Atkins dieters tell us they are less hungry and experience fewer cravings on Atkinssince theyre
eating foods packed with protein, good fats and fiber, which moderate your blood sugar and keep
you full.

Counting carbs not calories:

Focus on Net Carbs - You count only the grams of carbs that impact blood sugar, not total grams.
The first phase of Atkins has approximately 25 percent more calories than a standard 1,200calorie low-fat diet.

Balanced:
Get 12-15 grams of Net Carbs per day from vegetables. Thats more than USDA guidelines!
They provide vitamins, minerals, antioxidants and fiber with minimal impact on blood sugar.
Add fruits, nuts and whole grains as you proceed through the plan.

Tailored for you:

Achieve your goal weight with Atkins using a plan that works with you and your body type. And
after youve reached your goal, well help you find your personal carb tolerance to maintain your
weight loss long term!
All contents, including all text and images, are owned and copy righted by Atkins Nutritionals, Inc. ("Atkins").
All trademarks and logos are either registered or unregistered trademarks of Atkins.
2013 Atkins Nutritionals, Inc. (1302)

02

03

INTRODUCTION

HOW ATKINS WORKS

Any diet that contains an excess of calories from carbs, combined with inactivity, is likely
to result in weight gain and may adversely affect your health. Dietary fat, on the other hand,
doesnt cause weight gain unless you also consume excess carbs. But that combination is exactly
how most people eat, creating a metabolic imbalance that can lead to weight gain.

WHEN YOU EAT TOO MANY CARBS

your body burns some of them for energy
and stores the excess as fat.

WHEN YOU EAT FEWER CARBS

and avoid white flour, sugar and other
refined carbs, your body begins to burn
fat as its primary fuel source.

ATKINS
IS A REAL
SOLUTION
By learning to eat the right foods and
changing your body from a carb-burning
to a fat-burning machine, youll be able
mobile
calculate
to stay in control of your appetite.
This guide, along with atkins.com, will teach
you how to find your perfect carb tolerance
for sustainable weight loss.

YOULL FIND HUNGER AND

FOOD CRAVINGS SUBSIDE
Thats how Atkins works.

? !

? !

? !

ALL YOU NEED TO

LOSE WEIGHT IS FREE
ON ATKINS.COM
? !
? !
? !
calculate

mobile

To make sure you get the most out of the Atkins plan, its very important to use the website.
We have over 1,600 recipes, more than 20 meal plans, progress trackers, tips and advice. Check
out all these interactive tools and our 2.4 million member community at atkins.com.
mobile
calculate

FAVORITE RECIPES
& PRODUCTS

TRACKERS

calculate

MEAL
PLANNER

CELEBRITY &
NUTRITIONIST BLOG

mobile

? !
MOBILE APP

CARB COUNTER
calculate

mobile

calculate

mobile

? !

INTRODUCTION

04

HOW TO GET STARTED

Atkins has four phases, and you can start in any of the first three, depending on where
you are and where you want to go. The four phases allow you to easily tailor the program to your
individual goals. Heres how to choose the phase thats right for you.

ONGOING WEIGHT
LOSS (OWL)

INDUCTION

You have more than 20 pounds to lose.

You are inactive or have a slow metabolism.
Youve lost weight in the past only to regain it.
You have less weight to lose but want to do

it quickly.

You have 15 pounds or less to lose.

You have more weight to lose but want more

food choices than Induction allows.
Youre willing to lose weight a little more slowly.

PRE-MAINTENANCE
Youre 10 pounds or less from your goal weight.
Your weight is fine but you want more energy

and to feel better.
Youre willing to lose excess pounds slowly.

LIFETIME
MAINTENANCE

Youve reached your goal weight and maintained

it for a month.
You want to enjoy sustained energy and

improved health.
You want a sense of well-being and enhanced

self-confidence.

05

PHASE 1 : INDUCTION

INDUCTION
Tori Berry

A Two-Week Period That Jump-Starts

Weight Loss, So You See Results Fast
This two-week period jump-starts weight loss for quick results
(you can stay in Induction longer, if you choose, but its important
to move through the phases to discover your carb balance). During
Induction, youll eat a variety of protein sources, healthy fats, and
nutrient- and fiber-rich carbs in the form of leafy greens and many
other vegetablesplus delicious Atkins bars, shakes and new
frozen meals. All of these foods help control hunger and reduce
or eliminate cravings.
During Induction, youll reduce your carb intake to as close as
possible to 20 grams of Net Carbs per day. (Net Carbs represent
the total grams of carbs minus fiber grams.) As you also limit
your intake of sugar and other empty carbs, your body begins to
use fat as its primary fuel source, resulting in weight loss.

BEFORE

Success Story
GRAND PRIZE Winner!
Read more about Toris
Success Story at atkins.com

nitially, the weight falls off

I
so quickly that it motivates
you to keep going because
you can really see the results.
Theres also a lot of freedom in
this diet. I dont even consider
it a diet. Im sleeping better
and have a lot more energy!

LOST

100 LBS.
12

in
months

 ORI BERRY, AGE 35

T
Lost 100 pounds in 12 months

AF TER

Toris favorite products

Get all the details, FREE tools,
recipes and support at

atkins.com

Atkins Day Break Chocolate Hazelnut Bar and

Atkins Endulge Peanut Butter Cups

What Youll Have

During This Phase:
1  OUNDATION VEGETABLES
F
Includes leafy greens and other non-starchy vegetables and
should make up 12 to 15 grams of your daily Net Carb intake.
Net Carbs represent total carb grams minus fiber grams.
2  ROTEIN SOURCES
P
Satisfy your appetite with 4 to 6 ounces of protein per meal
from chicken, turkey, beef, fish, shellfish, lamb, pork, veal, eggs,
tofu and other soy products.
3  ATURAL FATS
N
Add flavor and satiety with olive oil, canola oil, butter, avocado,
olives and other natural fats.
4  ITAMINS & MINERALS
V
Also take a good multivitamin/ mineral and an omega-3
supplement daily.
YOU CAN ALSO HAVE PER DAY:
Up to 4 ounces of cheese
1 ounce of sour cream or 1 ounces of unsweetened cream
Up to 3 tablespoons of lemon or lime juice
Atkins meals, snacks and treats labeled as suitable for Phase 1
Up to three packets of noncaloric sweeteners: stevia, sucralose
or saccharincount each packet as 1 gram of Net Carbs, due
to fillers added to prevent clumping
Diet beverages made with noncaloric sweeteners
Sugar-free gelatin

Rosemary-Roasted
Chicken and Vegetables
INGREDIENTS
2 Tablespoons olive oil
2 Tablespoons balsamic vinegar
1 Teaspoon salt
Teaspoon black pepper
Teaspoon rosemary
12 Skinless chicken thighs
3 Cups cauliflower florets
3 Cups broccoli florets
2 Small red bell peppers

Find a more detailed list of acceptable foods online at atkins.com

Myth
The Atkins Diet
is unhealthy.

vs

FACT
Atkins is a natural
and effective approach
to weight loss and
weight management.
The Atkins Diet encourages
consumption of a healthy balance
of nutrient dense foods: adequate
protein, a full array of fibrous vegetables
and fruits and good fats while limiting
refined carbohydrates, refined sugar
and trans fats. Choosing foods in this
manner allows the body to burn more
fat and work more efficiently while
helping individuals to feel less hungry,
more satisfied and more energetic.

DIRECTIONS
1. Heat oven to 400F. Cut red

bell peppers into 6 pieces
each (12 total).
2. In a large bowl, combine olive

oil, vinegar, salt, pepper and
rosemary. Add chicken pieces and
vegetables. Toss until
well coated.
3. Arrange chicken pieces on

a jelly roll pan or rimmed baking
sheet. Place vegetables in a
single layer around
the chicken.
4. Roast for 20 minutes, flip

vegetables over with a spatula,
and continue roasting another
20 minutes or until chicken is
cooked through and browned.
5. Serve with pan juices.

Makes 6 servings
4.4g Net Carbs per serving

PHASE 1 : INDUCTION

ATKINS TWO-WEEK
MEAL PLAN:
PHASE 1, INDUCTION
This Induction meal plan is not necessarily a complete list of everything youll eat
each day. Rather, it serves as a guide to help you plan the basics of each meal. You
can also go online at atkins.com or use the free Atkins mobile app to customize
your own meal plan to include foods you prefer and meet your needs.

WEEK ONE

All of the featured recipes

are available on atkins.com

Atkins Day Break

Strawberry Banana
Shake and Atkins
Day Break Cranberry
Almond Bar

Atkins Tex-Mex
Scramble

Net Carbs: 4g

Net Carbs: 5g

Atkins Day Break

Wild Berry Shake

Red Bell Pepper with

Greek Vinaigrette

Zucchini and
Ranch Dressing

Net Carbs: 3.8g

Net Carbs: 3.1g

Atkins Roast Turkey

Tenders with Herb
Pan Gravy

Chef Salad of Chicken,

Bacon, Tomato,
Avocado and Dressing

Atkins Italian
Sausage
Primavera

Net Carbs: 5.7g

Net Carbs: 5g

Atkins Advantage
Coconut Almond
Delight Bar

Celery and Pepper

Jack Cheese

Atkins Advantage
Dark Chocolate
Royale Shake

Net Carbs: 2g

SNACK

Eggs Scrambled with

Sauted Onions and
Cheddar Cheese

Net Carbs: 6g

LUNCH

WEDNESDAY

Net Carbs: 2g

SNACK

TUESDAY

Net Carbs: 5.4g

BREAKFAST

MONDAY

DINNER

07

Net Carbs: 2g

Net Carbs: 2g

Filet of Fish with Herb

Butter, Broccoli
and Salad

Atkins Meatloaf
with Portobello
Mushroom Gravy

Chicken Breast with

Broccoli and Mixed
Green Salad

Net Carbs: 7.9g

Net Carbs: 7g

Net Carbs: 6.3g

Total Net Carbs:

23.3g

Total Net Carbs:

22.5g

Total Net Carbs:

21.4g

Enjoy ATKINS ENDULGE TREATS

PHASE 1 : INDUCTION

08

 tkins product options are convenient, delicious meal and snack alternatives when
A
you don't have time to prepare Atkins recipes.
 e sure to eat approximately 12 to 15 grams of Net Carbs per day in the form
B
of foundation vegetables. This meal plan is complete with 12 -15g FV.
 dd or subtract vegetables, side dishes, Atkins products or even desserts
A
to ensure that you come close to the appropriate level of carb intake.
eel free to substitute other foods acceptable for Phase 1, as long as the carb
F

counts are comparable.
e recommend no more than 15g of sugar alcohols from Atkins products per day.
W

*You may need to add or subtract items to meet personal carb targets.

THURSDAY

FRIDAY

SATURDAY

Beef Sauted with

Green Bell Pepper
and Onions,
Topped with Cheese

Tomato, Avocado,
Spinach and Monterey
Jack Stacks

Atkins
Farmhouse-Style
Sausage Scramble

Red Bell Pepper

Filled with Creamy
Eggs and Spinach
with a Muffin

Net Carbs: 6.9g

Net Carbs: 5.6g

Net Carbs: 5g

Net Carbs: 11g

Atkins Day Break

Creamy Chocolate
Shake

Caprese Salad

Atkins Day Break

Chocolate
Hazelnut Bar

Atkins Day Break

Wild Berry Shake

Net Carbs: 3g

Net Carbs: 2.3g

Net Carbs: 3g

Net Carbs: 2g

Atkins Advantage
Chocolate Chip
Granola Bar

Atkins
Beef Merlot

Canned Tuna with Snap

Peas, Red Bell Pepper
and Tomato

Atkins Advantage
Chocolate Peanut
Butter Bar

Net Carbs: 3g

Net Carbs: 6g

Net Carbs: 7.2g

Net Carbs: 2g

Green Bell Pepper with

Ranch Dressing

Atkins Advantage
Caramel Chocolate
Peanut Nougat Bar

Atkins Advantage
Strawberry Shake

Cucumber with
Greek Vinaigrette

Net Carbs: 3.6g

Net Carbs: 3g

Net Carbs: 1g

Net Carbs: 3.8g

Atkins Chicken and

Broccoli Alfredo

Pork Chop with

Broccoli and Mixed
Greens with Avocado

Blue Cheese Burger with

Avocado, Tomato and
Grilled Zucchini

Atkins Crustless
Chicken Pot Pie

Net Carbs: 5g

Net Carbs: 6.5g

Net Carbs: 6.5g

Net Carbs: 5g

Total Net Carbs:

21.5g

Total Net Carbs:

23.4g

Total Net Carbs:

22.7g

Total Net Carbs:

23.8g

for dessert if Net Carbs consumed allows!

SUNDAY

PHASE 1 : INDUCTION

ATKINS TWO-WEEK
MEAL PLAN:
PHASE 1, INDUCTION
This Induction meal plan is not necessarily a complete list of everything youll eat
each day. Rather, it serves as a guide to help you plan the basics of each meal. You
can also go online at atkins.com or use the free Atkins mobile app to customize
your own meal plan to include foods you prefer and meet your needs.

WEEK TWO

All of the featured recipes

are available on atkins.com

Atkins Tex-Mex
Scramble

Cheese and Spinach

Omelet Topped with
Avocado and Salsa

Net Carbs: 5g

Net Carbs: 8g

Cherry Tomatoes with

Muenster Cheese

Cherry Tomatoes
with Gouda Cheese

Atkins Day Break

Strawberry
Banana Shake

Net Carbs: 2.9g

Net Carbs: 2g

Atkins Italian
Sausage
Primavera

Atkins
Beef Merlot

Atkins Advantage
Mudslide Bar

Net Carbs: 6g

Net Carbs: 3g

Avocado and
Ranch Dressing

Atkins Advantage
Milk Chocolate
Delight Shake

Zucchini and
Cheddar Cheese

Net Carbs: 2.2g

SNACK

Atkins Day Break

Creamy Chocolate
Shake and Atkins
Day Break Chocolate
Hazelnut Bar

Net Carbs: 5g

LUNCH

WEDNESDAY

Net Carbs: 2.9g

SNACK

TUESDAY

Net Carbs: 6g

BREAKFAST

MONDAY

DINNER

09

Net Carbs: 2g

Net Carbs: 3.1g

Atkins Crustless
Chicken Pot Pie

Grilled Chicken over

Arugula with Tomatoes
and Avocado

Atkins Roast Turkey

Tenders with Herb
Pan Gravy

Net Carbs: 5g

Net Carbs: 6.1g

Net Carbs: 6g

Total Net Carbs:

21.1g

Total Net Carbs:

22g

Total Net Carbs:

22.1g

Enjoy ATKINS ENDULGE TREATS

PHASE 1 : INDUCTION

10

 tkins product options are convenient, delicious meal and snack alternatives when
A
you don't have time to prepare Atkins recipes.
 e sure to eat approximately 12 to 15 grams of Net Carbs per day in the form
B
of foundation vegetables. This meal plan is complete with 12 -15g FV.
 dd or subtract vegetables, side dishes, Atkins products or even desserts
A
to ensure that you come close to the appropriate level of carb intake.
eel free to substitute other foods acceptable for Phase 1, as long as the carb
F

counts are comparable.
e recommend no more than 15g of sugar alcohols from Atkins products per day.
W

*You may need to add or subtract items to meet personal carb targets.

THURSDAY

FRIDAY

SATURDAY

Atkins Day Break

Wild Berry Shake
and Atkins Day
Break Cranberry
Almond Bar

Atkins
Farmhouse-Style
Sausage Scramble

Eggs with Avocado

and Salsa

Atkins Tex-Mex
Scramble

Net Carbs: 5g

Net Carbs: 5g

Net Carbs: 4.8g

Net Carbs: 5g

Celery Sticks with

Monterey Jack Cheese

Atkins Day Break

Creamy Chocolate
Shake

Atkins Day Break

Strawberry
Banana Shake

Atkins Day Break

Chocolate Chip
Crisp Bar

Net Carbs: 1.4g

Net Carbs: 3g

Net Carbs: 2g

Net Carbs: 3g

Atkins Chicken and

Broccoli Alfredo

Atkins Advantage
Peanut Fudge
Granola Bar

Tuna-Celery Salad in
Avocado Halves

Deli Ham on Romaine,

Tomato and
Avocado Salad

Net Carbs: 5g

Net Carbs: 2g

Net Carbs: 4.5g

Net Carbs: 8.4g

Atkins Advantage
Caramel Fudge
Brownie Bar

Chopped Tomato with

Ranch Dressing

Atkins Advantage
Caramel Chocolate
Nut Roll

Atkins Advantage
Mocha Latte Shake

Net Carbs: 3g

Net Carbs: 5.8g

Net Carbs: 3g

Net Carbs: 2g

Pork Chop with

Cheddar-Cauliflower
Mash and Salad

Steak with Asparagus

and Salad

Atkins Meatloaf
with Portobello
Mushroom Gravy

Grilled Chicken and

Yellow Squash over
Salad Greens

Net Carbs: 6.8g

Net Carbs: 7.2g

Net Carbs: 7g

Net Carbs: 3.9g

Total Net Carbs:

21.2g

Total Net Carbs:

23g

Total Net Carbs:

21.3g

Total Net Carbs:

22.3g

for dessert if Net Carbs consumed allows!

SUNDAY

11

PHASE 2 : ONGOING WEIGHT LOSS (OWL)

ONGOING

WEIGHT LOSS (OWL)

Kent Altena

Add More Foods to Your Diet,

While You Keep Losing Weight

Here, youll start to vary your diet by continuing to try different

vegetables and gradually adding nuts and seeds, berries and a few
other low-sugar fruits. Depending on your metabolism, you may be
able to reintroduce legumes, such as lentils and kidney beans, or you
may have to wait until the next phase. A hallmark of this phase, and
of Atkins in general, is the ability to personalize the program to the
specific foods and cuisines you enjoy.

BEFORE

Meanwhile, youll continue to lose weight, even as you gradually

increase the number of daily grams of Net Carbs you consume. As
long as you continue to eat the recommended amount of protein
and enough fat to keep you satisfied, youll remain in control of
your appetite and not be unduly tempted by cravings as you add
back delicious, healthy foods. During this phase, if you havent
done so already, you should ramp up your activity level or begin a
fitness program such as walking.

Success Story Winner!

Men 40 and Under Category
Read more about Kents
Success Story at atkins.com

ve tried other things, but this

I
keeps me feeling full. Atkins
tells you to listen to your body
and for the first time I listened
when my body told me I was
full. It was better than counting
calories or fat because I never
felt deprived.

LOST

211 LBS.
15

in
months

 ENT ALTENA, AGE 40

K

AF TER

Lost 211 pounds in 15 months

Kents favorite products

Get all the details, FREE tools,
recipes and support at

atkins.com

Buffalo Wings Recipe and Atkins Cuisine Baking Mix

www.atkins.com/Recipes/Buffalo-Chicken-Wings

CARB INTAKE IN PHASE 2:

1st Week

Each Week

GOAL WEIGHT

25g Net Carbs + 5g Net Carbs

per day
each week*

within 10 lbs.
of goal weight

*Gradually increasing your intake in 5-gram increments each week or every several
weeks, as long as weight loss continues and you dont experience renewed
cravings for carb foods. You may need to go for two or more weeks between
increases whichever works for you to get within 10 pounds of your goal weight.

What Youll Have During This Phase:

1  ontinue to enjoy the same delicious, filling protein sources.
C
2  eep consuming those natural fats: olive oil, canola oil,
K
butter, avocado, olives and more.
3 n addition to the leafy greens and other non starchy veggies
I
that we call foundation vegetables, start gradually adding nuts
and seeds, berries and more dairy products, such as cottage
cheese, other cheeses and plain whole milk yogurt, and finally
begin to add small portions of legumes, if you can handle them.
4 You can also add alcohol. But understand that your body

burns alcohol for fuel before it burns fatso when you have a
glass of wine or spirits, your body stops burning fat. This doesnt
interfere with weight loss; it simply postpones it.

Vegetable
Beef Soup
INGREDIENTS
2 Tablespoons unsalted butter
8 Ounces sliced mushrooms
3 Ounces diced portobello mushroom
1 Small onion, chopped ( cup)
1 Celery stalk, diced ( cup)
1 Small carrot, diced ( cup)
1 Teaspoons chopped garlic
1 Cup canned diced tomatoes
Cup dry red wine
1 Pounds beef stew meat, trimmed

and cut into -inch cubes
1
/8 Teaspoon salt
1
/8 Teaspoon ground pepper
2 Tablespoons olive oil
58 Ounces beef broth
Cup broccoli, broken into small florets
1 Escarole, washed, tough ribs trimmed

and cut into -inch strips
2 Teaspoons fresh thyme, chopped

5  dd one new item at a time and remember not to exceed

A
your daily Net Carb gram count as you add new foods.
6  ontinue to take your two daily supplements.
C

Myth
Because it excludes
fruits, vegetables
and grains, Atkins is
deficient in nutrients.

vs

FACT
The Atkins Nutritional
Approach does not
exclude fruits, vegetables
and grains.
The initial Induction phase of Atkins,
which people often mistake for
the entire program, is the strictest
phase, permitting 20 grams of net
carbohydrates. However, 70 percent
of those come in the form of
vegetables. As you progress through
the phases, you add fruits, nuts,
legumes and whole grains as your
carb tolerance allows.

DIRECTIONS
1. In large non-stick skillet, melt butter

over medium-high heat. Add
mushrooms and season with salt and
pepper to taste. Saut until golden
brown, about 5 minutes.
2. Add onion, celery and carrot and

saut until barely softened, about 2
minutes. Then, add garlic and saut
until aroma is released, about 30
seconds. Finally, add tomatoes and
wine and cook until thickened,
about 5 minutes.
3. Meanwhile, season meat with

salt and pepper. In large pot over
medium-high heat, heat olive oil.
Add meat and saut until wellbrowned, about 8 minutes.
4. Add the tomato-vegetable

mixture, beef broth and water to
the pot with the cooked meat.
Bring to a boil and reduce heat.
Simmer until meat is very tender
and vegetables are soft, about
15 minutes.
5. Add broccoli, cook 5 minutes. Stir

in escarole and fresh thyme then
season with freshly ground black
pepper and salt to taste.
Makes 8 servings
4.8g Net Carbs per serving

13

PHASE 3 : PRE-MAINTENANCE

errez
Monica Guti

PREMAINTENANCE
Youre Almost at Your Goal Weight

TOTAL
At this point, youre almost there. OnceCARBS reach your goal weight,
you FIBER SUGAR
ALCOHOLS
youll begin the dress rehearsal for a way of 6eating grams =enables you
19 grams - grams - 9 that
to maintain your healthy new weightfor good.

If youre starting in Phase 3, remember:

Net Carbs equal total grams of carbs
minus fiber grams and sugar
alcohols. See example on right:

BEFORE

Refer to the list of Acceptable Foods for Phase 1 (page 6) and for a
list of Acceptable Foods for Phase 2 (page 12). These will form the
basis of foods upon which you can expand in Phase 3.

Success Story Winner!

Women over 40 Category
Read more about Monica's
Success Story at atkins.com

 tkins fits into your lifestyle,

A
so you dont fall off the wagon
its easy to continue to make
this a part of your life.

LOST

93 LBS.
24

in
months

 ONICA GUTIERREZ, AGE 44

M
Lost 93 pounds. Been on maintenance for 2 years.

AF TER

Monicas favorite product

Get all the details, FREE tools,
recipes and support at

atkins.com

Atkins Advantage Chocolate Chip Granola Bar

CARB INTAKE IN PHASE 3:

First 2 Weeks

Next Week

70g Net Carbs + 10g Net Carbs

each week*
per day*

GOAL WEIGHT

within 10 lbs.
of goal weight
Atkins Cuisine PizzaBarbecue Chicken
Supreme and Salad

*n OWL, you gradually upped your daily carb intake in 5-gram increments. Now,
I
youre going to increase in 10-gram increments. Lets say that when you left OWL,
you were consuming 60 daily grams of Net Carbs. That means that youd start
Pre-Maintenance at 70 grams of Net Carbs. Youd stay there for a week or more,
as long as you continue to gradually lose weight and dont reawaken cravings,
before advancing to 80 grams, and so forth. If your weight stalls, drop back 10
grams of Net Carbs. Once weight loss resumes, stay there for a couple of weeks or
so and then try adding another 5 daily grams.

INGREDIENTS
2 Cups Atkins Cuisine

All Purpose Baking Mix
1 Teaspoon baking powder
Teaspoon salt
1 Packet granular sugar substitute

(sucralose)
1 1/8 Cup water
3 Tablespoon extra virgin olive oil
4 Ounces Barbecue Sauce ( Cup)
1 Cup shredded mozzarella cheese
8 Ounces cooked boneless, skinless

chicken breast, cut into -inch pieces
Medium green bell pepper,

thinly sliced
1 Small red onion, thinly sliced

What Youll Have During This Phase:

1  oull still eat the same delicious, filling protein sources
Y
you have since Induction.
2  ikewise, healthy fats continue to be key to appetite control.
L
3  ontinue to gradually add more variety in terms of
C
carbohydrates, including a broader array of fruits. You can also
build on foundation vegetables with such starchy vegetables as
winter squash and sweet potatoes, and whole grains like brown
rice, oatmeal and quinoa. Many, but not all, people can eat
these higher-carb foods.
4  ontinue to take your two daily supplements.
C

Myth
The Atkins Diet is
unbalanced and
means only eating
rich foods like steak,
eggs and bacon
and no fruits
or vegetables.

vs

FACT
Actually, the Atkins Diet
allows you to eat ample
portions of vegetables.
In the later phases, more nutrientdense carbohydrates like fruits and
whole grains are introduced.

DIRECTIONS
1. Pre-heat oven to 425F.
2. Blend all dry ingredients together in

a large mixing bowl.
3. Add wet ingredients with a spoon or

spatula and combine into a dough.
With a spatula, take the dough out
of the bowl and place on a clean
surface lightly coated with nonstick vegetable oil spray.
4. Coat rolling pin with non-stick

spray and roll the dough out to fit
the pizza pan. It may be easier to
use your hands.
5. Pre-bake crust for 10 minutes.
6. Add sauce, cheese and additional

vegetables and meats if desired.
7. Continue baking at 425F for

10-15 minutes.
8. Cut into 8 slices and serve with

a side salad with up to 13g NC
including a low-carb dressing.
Makes 8 servings
6.4g Net Carbs per serving

re available
A t ki
ns Cuisine products a
ns.com
for purchase at atki

15

PHASE 4 : LIFETIME MAINTENANCE

ourne
Sharon Osb

LIFETIME
MAINTENANCE
Now Its Time to Prove That
You Can Keep Doing It
In this phasewhich is really the rest of your healthy, active
lifeyoull stay slim as you continue eating some of the best
foods on Earth, just as you did in Pre-Maintenance. Losing
weight is challenging, but so is maintaining it. You now have
the tools to do it. Stay with Atkins, and Atkins will help you stay
in controlfor good.

BEFORE

Keep up with Sharon

on her blog at atkins.com

ve struggled with my weight

I
all my life I tried everything,
and nothing worked. Until I
tried Atkins its so different
than what I thought, I eat
delicious and filling foods so
no cravings. Plus I got to add
in fruits and even whole grains
to my diet. Im happier and
healthier than ever! Atkins has
really changed my life!

LOST

30 LBS.
on
ATKINS

 HARON OSBOURNE, AGE 60

S
Lost 30 pounds on Atkins

AF TER

Sharons favorite products

Get all the details, FREE tools,
recipes and support at

atkins.com

Atkins Endulge Nutty Fudge Brownie bar, Chocolate Coconut bar,

and Atkins Roast Turkey Tenders with Herb Pan Gravy

What Youll Have

During This Phase:
Okay, no surprises here.
1  eep eating an adequate amount of protein from a variety
K
of sources, including legumes and other plant proteins, if your
metabolism can handle them.
2  eep consuming those good fats.
K
3  njoy a rich variety of whole-food carbs in the form of
E
vegetables, nuts, seeds and berries, along with legumes, other
fruits and moderate portions of starchy vegetables and whole grains.
4 n order to maintain your goal weight and avoid losing
I
more than you want to, you may need to add a little more fat
to your mealsin the form of olives, olive oil, avocado and the
likerather than increasing carbs or protein. Remember, fat
is your friendwhen you control your carb intake, theres no
health risk in eating foods that contain fat.
5  ontinue your daily multivitamin/mineral and
C
omega-3 supplements.
6  ontinue to avoid processed foods with white flour and
C
refined grains, all forms of added sugar and trans fats.

Myth
The Atkins Diet
doesnt work.

vs

Ginger Pork Tenderloin,

Candied Sweet
Potatoes and Salad
INGREDIENTS
1 Pounds pork tenderloin
2 Cups chicken broth (or dry white wine)
4 Tablespoons fresh ginger, minced
2 Tablespoons Tamari soy sauce
2 Tablespoons toasted sesame oil
4 Cloves garlic, minced
4 Green onions, sliced
2 2/3 sweet potatoes
2 Ounces sugar-free pancake syrup
2 Tablespoons butter
8 Cups mixed greens
1 Cup canned chickpeas, drained

and rinsed
4 Servings Russian Dressing

(see Atkins recipe on atkins.com)

FACT
The Atkins Diet
does work.
Atkins is backed by over 80 studies
validating the diets principles and
its success rate for weight loss and
weight management.
One recent example is the NIH funded
Stanford University Diet Study published
March 7, 2007 in the Journal of American
Medical Association. This study found
that the Atkins Diet delivered the
strongest weight loss results with the
most beneficial metabolic effects
among four top diet regimens. (The
study compares Atkins against the Zone,
LEARN and Ornish diets).
Unlike other diets, Atkins is not based
on limiting calories and deprivation,
but rather choosing the right nutrientdense foods that allow the body to
feel fuller while burning more fat and
working more efficiently.

Use the Atkins recipe to make Russian

Dressing for the salad.
DIRECTIONS
1. Combine the pork, chicken broth,

1 tablespoon ginger, Tamari, sesame
oil and garlic in a resealable plastic
storage bag; seal and refrigerate at
least 2 hours or overnight.
2. Heat oven to 450F. Butter a small

baking dish.
3. Cook potato in boiling salted water

until almost tender, 8-10 minutes.
Drain, cool and cut into thin slices.
4. Combine pancake syrup and

remaining ginger in a small
saucepan. Cook over low heat
until syrup is warm and the flavors
have blended, about 3 minutes.
5. Arrange potatoes in a single

layer in baking dish. Pour syrup
mixture over potatoes. Dot with
butter. Cover with aluminum foil
and bake until potatoes are very
soft, about 40 minutes.
6. Remove tenderloin from the

marinade and discard marinade.
Heat a gas grill to medium and
grill whole tenderloin in covered
grill for 15 to 20 minutes, until
an instant-read-thermometer
inserted in the center reaches
155-160F. Slice pork into 4 equal
portions and garnish with
green onions.
7. Combine the greens and

chickpeas with the dressing.
Serve with pork and potatoes.
Makes 4 servings
35.3g Net Carbs per serving

17

ATKINS PRODUCTS

ATKINS MADE EASIER

WITH THE FREE MOBILE APP

Download the NEW Atkins Carb Tracker mobile app
for an easier way to track your weight loss goals.
Food Search Get nutritional information
on grocery items, restaurant meals, and over
1,600 delicious Atkins recipes and products.
Search by keyword or scan the UPC label.
Progress Keep up with your weight
loss goals by tracking Net Carbs
consumed each day based on your
Atkins Phase, plus track your weight
and how close you are to reaching
your goal.
Daily Plan Follow the optional
recommended daily meal plan
or create your own custom low
carb plan for each day based
on your Atkins Phase. Add
Atkins products, your choice
of over 1
,600 low-carb recipes,
or add foods on your own.
Phases Discover all the delicious
foods acceptable in each Phase
and create your daily plan based
on your carb range.

Available for iPhone

and Android!

Dining Out Find a restaurant with menu

items in your selected carb range. Search
for restaurants based on meal type, name
and location.

ATKINS PRODUCTS

THE ATKINS

PRODUCT FAMILIES
Stay on track with your weight loss plan with tasty all-day product options.
Curb your cravings with Atkins nutrition bars, shakes and frozen meals
available at your local retailer in a variety of flavors.

NUTRITION BARS
Over 50 varieties of convenient meals, snacks and treats
to keep you satisfied while on the go.

NUTRITION SHAKES
Nine assorted flavors loaded with protein, fiber, vitamins,
minerals and, most importantly, great taste.

FROZEN MEALS
Nine savory flavors with high quality ingredients and amazing taste
helps you stay on track when you don't have time to cook.

18

atkins.com