LOSE UP TO 15 POUNDS IN YOUR FIRST 2 WEEKS* WITH THE PROVEN WEIGHT LOSS PLAN THAT REALLY SATISFIES

GUIDE

QUICK-START

*The most rapid weight loss typically occurs during Phase 1. Results will vary as actual weight loss varies by individual.

02 INTRODUCTION

INTRODUCTION 03

WITH ATKINS, YOU SIMPLY LEARN HOW TO EAT BETTER

Lose up to 15 pounds in the first two weeks. You'll prepare a wide variety of whole foods in truly satisfying portions. Cook at home or eat out on any budget. And when there's no time to cookwe have delicious Atkins bars and shakes that help keep you on plan, and on your way! If youre ready to stop going from one diet to the next, to quit chasing the next fad, to finally get control of your hunger without feeling deprived, join me and start Atkins today. Atkins is a quick, sustainable and very satisfying way to lose weightbecause it works naturally with your body. When you eat fewer carbohydrates, your body begins to burn fat instead of carbs as its primary fuel source turning you into a fat-burning machine. Atkins is backed by science: more than 60 independent studies confirm its effectiveness. Eleven years ago, I made Atkins my lifestyle. You can too. This guide will show you how. All my best,

The Basic Principles of the New Atkins

Focus on Net Carbs.
You count only the grams of carbs that impact blood sugarnot total grams.

Get 12 to 15 grams of carbs a day from vegetables.

They provide vitamins, minerals and antioxidants, as well as fiber, with minimal impact on blood sugar.

Get adequate fiber in food.

Fiber helps moderate blood sugar and is filling, which helps with appetite control.

Eat adequate protein.

Protein helps you feel full and keeps your blood sugar on an even keel. Have 4 to 6 ounces of protein at each meal.

Understand the power of fat.

Fat carries flavor, making food satisfying and satiating. Eat enough to satisfy your taste buds.

Avoid added sugar and refined carbs.

Eliminating these empty carbs is essential to good health, appetite management and weight control.

Supplement your diet.

Although Atkins is a whole-foods diet, its hard to achieve optimal levels of some vitamins, minerals and omega-3 fatty acids on any eating program.

Get physical.
Explore and incorporate enjoyable physical activities into your lifestyle. Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.
** PLEASE SEE THE TWO-WEEK MEAL PLAN ON PAGE 10 TO UNDERSTAND HOW ATKINS PRODUCTS CAN BE USED AS GRAB N GO MEALS OR SNACKS.

04 INTRODUCTION

INTRODUCTION 05

HOW ATKINS WORKS

Any diet that contains an imbalance 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.

THE 4 PHASES OF ATKINS

The Atkins Diet is an individualized eating program that helps you reach your goalswhether you want to lose weight, maintain your weight, increase energy, be healthier or just feel great. Its a powerful program thats backed by science and supported by millions of success stories. Atkins has four phases, and you can start in any of the first threedepending 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.

01 02 03

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

SET YOUR GOALS

before beginning our weight-loss program, decide:

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

youll find that hunger and food cravings subside.

Thats how Atkins works. By learning to eat the right foods and change your body from a carbburning to a fat-burning machine, youll be able to stay in control of your appetiteand lose weight.

How much you want to lose How quickly you want to lose it Then create a plan by going to the Free Interactive Tools section of our online community at community.atkins.com to calculate your BMI, establish your personal goals and learn which phase to start in.

MY HIGH SCHOOL REUNION WAS COMING UP QUICK. I STARTED IN THE INDUCTION PHASE AND LOST WEIGHT FAST. I LOOKED GREAT IN FRONT OF EVERYBODY AND I LOVED THE WAY I FELT. WHEN I GOT HOME, I KEPT GOING AND I'M LOOKING BETTER EVERY DAY IM ON ATKINS.

INDUCTION
start here if:

You have more than 30 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 quicklyup to 15 pounds in 2 weeks.

Raw Pesto Pasta Chef Mark Reinfeld

I GAINED ALMOST 15 POUNDS WHILE MY WIFE WAS PREGNANT. AFTER MY SON WAS BORN, I WANTED TO LOSE WEIGHT TO HAVE MAXIMUM ENERGY FOR HIM. SO I STARTED ATKINS IN PHASE 2, OWL. I EAT WHAT I LOVE, WHEN IM HUNGRY AND UNTIL IM FULL. I CANT BELIEVE THEY CALL THIS A DIET.

ONGOING WEIGHT LOSS (OWL)

start here if:

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.
I WASNT THAT OVERWEIGHT, BUT MY CLOTHES WERE FEELING TIGHT. AND I WANTED MORE ENERGY AND THE CHOLESTEROL-LOWERING AND ADDITIONAL HEALTH BENEFITS ATKINS CAN PROVIDE. IVE BEEN AT MY GOAL WEIGHT FOR A MONTH NOW, FEELING INCREDIBLE AND GETTING READY TO SPEND THE REST OF MY LIFE EATING AND FEELINGTHIS GOOD.

PRE-MAINTENANCE
start here if:

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.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

YOU DONT START IN PHASE 4. BUT IF YOU CHOOSE TO MAKE ATKINS YOUR LIFESTYLE, AS I DID, THIS IS WHERE IT ENDSAND BEGINS. ITS THE END OF FEELING DEPRIVED AND HUNGRY AND THE END OF EVER HAVING TO GO ON ANOTHER DIET. ITS THE BEGINNING OF A TOTALLY SATISFYING LIFESTYLE, WHERE YOURE IN CONTROL OF YOUR WEIGHT AND HEALTH. STAY WITH ATKINS AND YOULL FEEL GREAT AND LOOK YOUR BESTFROM NOW ONWHILE EATING THE BEST FOODS ON EARTH.

LIFETIME MAINTENANCE
live here when:

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.

06 PHASE 1: INDUCTION

INDUCTION
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 once youve lost most or a lot of your excess weight.) 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 baked squares. All of these foods help control hunger and reduce or eliminate cravings. During Induction, youll reduce your carb intake 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.
Chicken Salad

What Youll Have During This Phase:

1 foundation vegetables you can also have:

Include leafy greens and other non-starchy vegetables and should make up 12 to 15 grams of your daily Net Carb intake.
2 protein sources

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 meal planner Atkins bars, shakes and baked squares labeled as suitable for Phase 1 Up to three packets of non-caloric sweeteners: stevia, sucralose or saccharin count each packet as 1 gram of Net Carbs, due to fillers added to prevent clumping Diet beverages made with these non-caloric sweeteners Sugar-free gelatin community BEST ONLINE TOOL FOR PHASE 1:

custom 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 natural fats

setting goals Setting Your Goals

This quick, interactive tool will help you see where you are and help you decide where you want to go. In fact, youll get two weight-range recommendations one based on your personal weight loss profile, the other based on your BMI (Body Mass Index). Set your recipes goals at Atkins.com.

Add flavor and satiety with olive oil, canola oil, butter, avocado, olives and other natural fats.
4 vitamins & minerals

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

Also take a good multivitamin/ mineral and an omega-3 supplement daily. online

08 PHASE 1: INDUCTION

WHAT YOULL AVOID DURING THIS PHASE:

For now, youll stay away from foods with higher levels of carbs. They include: 1 Bread, pasta, muffins, pastries, 4 Fruit or vegetable juices, other 10 Starchy vegetables such Also steer clear of:

than lemon and lime juice

5 Nuts, seeds and their butters

as potatoes, carrots, beets and winter squash

11 Legumes such as lentils,

Sugar in any form, candy and foods with added sugar Processed foods made with white flour or other refined grains Foods made with trans fats (hydrogenated or partially hydrogenated oils)

MY FAVORITE RECIPE

Baked Salmon with Bok Choy and Bell Pepper-Salsa Pure 2 tablespoons virgin olive oil 1 tablespoon butter 1 pounds salmon fillet, cut into 4 portions teaspoon salt teaspoon ground black pepper 1 pounds bok choy, cut into 1 in. pieces teaspoon grated lemon peel cup roasted red peppers, patted dry cup no-added-sugar mild chunky salsa Heat oven to 475F. Place olive oil and butter in a skillet large enough to hold fish in a single layer. Place in oven 3 minutes, until butter is melted. Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 7 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil. Add bok choy and lemon peel to skillet. Stir to coat with oil remaining in pan. Place in oven 1 minute, until leaves are wilted and stems are warmed through. To make pure, blend peppers and salsa in a blender 30 seconds. Divide greens on four plates; top each with a piece of fish. Dollop pure over fish. Makes 4 servings 4g Net Carbs per serving

cookies, chips and any other foods made with flour, corn or any other grains, including whole grains
2 Whole, reduced-fat or skim

6 Caloric sodas sweetened with

kidney beans and chickpeas In later phases of Atkins, most people can enjoy the majority of these foods.

sugar or corn syrup

7 Alcohol in any form 8 Whole grains such as rice,

milk and any dairy products not listed as Acceptable Induction Foods
3 Fruit, except for avocados,

oats and barley

9 Low-fat foods and any diet

tomatoes and olivesyep, theyre all fruits

products unless theyre low carb (fewer than 3 grams of Net Carbs per serving)

HOW I OVERCAME MY PHASE 1 OBSTACLE: I was hesitant to move on to Phase 2, OWL, because I lost so much weight in Phase 1 of Atkins13 pounds in two weeks. But after reading about OWL, I got comfortable with it, moved on, and my weight loss slowed but never stopped.

Baked Salmon with Bok Choy and Bell Pepper-Salsa Pure

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

10 PHASE 1: INDUCTION

PHASE 1: INDUCTION 11

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION

week one
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. Grab n Go options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV). Add or subtract vegetables, side dishes, Grab n Go snacks or meals, or even desserts to ensure that you come close to the appropriate level of carb intake. Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

DAY 1
2 eggs 1/2 Hass avocado 1/2 medium tomato GRAB N GO BREAKFAST

g Net Carbs

g FV

g Net Carbs

DAY 2
breakfast sausage sauted with 1/4 cup red bell pepper 1/4 cup green bell pepper GRAB N GO BREAKFAST 1 slice Monterey Jack cheese BREAKFAST RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake Atkins Day Break Peanut Butter Fudge Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 5 large radishes 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar shrimp

g Net Carbs

g FV

g Net Carbs

DAY 3
1 medium tomato 1/4 cup mozzarella cheese bacon

g Net Carbs

g FV

g Net Carbs

2 1.5 2 1.5 2

4 0.5 0.5

1.5 1.5 0 3

1.5 1.5

BREAKFAST RECIPE OR

Atkins Day Break Wild Berry Shake Atkins Day Break Cranberry Almond Bar GRAB N GO BREAKFAST SUBTOTAL 2 stalks celery 2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled tuna steak 1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette 0 1.5 2.5 1 1.5 2.5 2 0 2 2 2

BREAKFAST RECIPE OR

BREAKFAST RECIPE SUBTOTAL

5.5

3.5 2 2 4

3 2 2 4

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Hazelnut Bar GRAB N GO BREAKFAST SUBTOTAL 1/2 cup sliced cucumbers 2 Tbsp Green Goddess Dressing

4 2 3 5

SNACK 1 RECIPE OR

SNACK 1 RECIPE OR

GRAB N GO SNACK 1

GRAB N GO SNACK 1

1 0.5 1.5

1.5 0.5 2

1.5

1 2

SNACK 1 RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake chicken drumsticks

1.5 3

0 2.5 1.5 1.5 0 2.5 1.5 1.5

0 1.5 2.5 1 1.5 2.5

1/2 large tomato, chopped 1/2 Hass avocado 1 cup mixed greens GRAB N GO LUNCH LUNCH RECIPE OR 2 Tbsp Creamy Italian Dressing

1 cup mixed greens 5 cherry tomatoes 2 Tbsp Greek Vinaigrette

GRAB N GO LUNCH

LUNCH RECIPE OR

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 10 large black olives 1 slice cheddar cheese SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar lamb chops Irish Pub Salad

4 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 5 cherry tomatoes 2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake Pork with Salsa Verde

5.5

5.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 2 stalks celery 1 slice Cheddar cheese

4 2

SNACK 2 RECIPE OR

GRAB N GO SNACK 2

0.5 2 1.5 2

GRAB N GO SNACK 2

1.5

1.5

SNACK 2 RECIPE OR

2.5 0.5 3

2.5

2 0.5 2.5

2.5 2

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar Beef Burger with Feta and Tomato 1 cup mixed greens 4 marinated artichoke hearts 2 Tbsp Greek Vinaigrette

2 2

0 8 7

1.5 1.5 3 2 0

1 1.5 3 2

1 1.5 4 0.5

1 1.5 4

1 cup mixed greens 1/2 medium cucumber, sliced 1/2 cup red bell pepper slices

DINNER RECIPE

DINNER RECIPE

2 Tbsp Creamy Italian Dressing

DINNER RECIPE SUBTOTAL TOTAL (DAY 1)

8 22.5

7 18

DINNER RECIPE SUBTOTAL TOTAL (DAY 2)

8 21

7.5 19.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 3)

7 21.5

6.5 18

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

12 PHASE 1: INDUCTION

PHASE 1: INDUCTION 13

DAY 4
Yellow Squash and Gruyre Frittata turkey sausages GRAB N GO BREAKFAST

g Net Carbs

g FV

g Net Carbs

DAY 5
Basque Eggs with Ham, Tomatoes and Bell Peppers turkey sausage

g Net Carbs

g FV

g Net Carbs

DAY 6
2 poached eggs 1/4 cup Cheddar cheese 2 large tomato slices 2 marinated artichoke hearts

g Net Carbs

g FV

g Net Carbs

DAY 7
smoked salmon 1 medium sliced tomato

g Net Carbs

g FV

g Net Carbs

2.5 0

6 1

2 0.5 1.5 2 0 6 3.5 2 2 4 2.5 0.5 3 2.5 3 2.5 1.5 2

0 4 1 4

2 Tbsp cream cheese

BREAKFAST RECIPE OR

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 5 green olives 1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Peanut Butter Fudge Crisp Bar roast beef 1 cup mixed greens 1/4 cup pickled okra 5 large radishes

2.5

2 3 2 5

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Cinnamon Bun Bar GRAB N GO BREAKFAST SUBTOTAL 1/4 cup chopped red bell pepper 2 Tbsp Creamy Italian Dressing

5 BREAKFAST RECIPE OR 2 3 5 GRAB N GO BREAKFAST

2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Advantage Peanut Fudge Granola Bar GRAB N GO BREAKFAST SUBTOTAL 5 cherry tomatoes 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar sauted halibut 1 Tbsp Herb-Butter Blend Zucchini and Jicama Salad

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 5 cherry tomatoes 1 slice Monterey Jack cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake sliced ham Cucumber-Avocado Salad with Toasted Cumin Dressing

4 3 2 5

SNACK 1 RECIPE OR

GRAB N GO SNACK 1

0 0 0 0 2

1.5 0 1.5

1.5

SNACK 1 RECIPE OR

SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake French Bistro Salad

1.5 2

GRAB N GO SNACK 1

2.5 0 2.5

2.5

2.5 2

0 1.5 2.5 1 0 1.5 2.5 1

0 0 6 6

0 7.5 7

GRAB N GO LUNCH

LUNCH RECIPE OR

LUNCH RECIPE OR

2 Tbsp Creamy Italian Dressing

GRAB N GO LUNCH

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/4 cup chopped zucchini 2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake grilled salmon Creamy Red Cabbage Slaw 2 cups mixed greens 1 medium tomato

5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 slice Monterey Jack cheese

4 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 2 stalks celery 2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake grilled chicken

6 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 1/2 medium zucchini cut into sticks 1 slice Monterey Jack cheese

7.5

7 3

SNACK 2 RECIPE OR

GRAB N GO SNACK 2

0 0.5 0.5 1

0 1 1 2

GRAB N GO SNACK 2

0.5

0.5

SNACK 2 RECIPE OR

2 0 2

2 0 2

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar grilled flank steak

2 1

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1/2 cup steamed spinach

2 2

0 4.5 2.5 4 0 4 2.5 4

0 2.5 1.5 0 1.5 0.5 2.5 1.5 0 DINNER RECIPE 1.5

0 0 1.5 3 1 0 1.5 3 1

0 1 0 2.5 1.5 0 2.5 1.5 1

6 stalks steamed asparagus 1 cup mixed greens 1/2 cup alfalfa sprouts 10 large black olives 2 Tbsp Blue Cheese Dressing

2 Tbsp Hollandaise Sauce 1 cup baby spinach 3 marinated artichoke hearts 1/4 cup scallions 2 Tbsp Creamy Italian Dressing

2 Tbsp Brown Butter Sauce 1/2 large tomato, chopped 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette

DINNER RECIPE

2 Tbsp Creamy Italian Dressing

DINNER RECIPE SUBTOTAL TOTAL (DAY 4)

11 19

10.5 18

DINNER RECIPE SUBTOTAL TOTAL (DAY 5)

6 20.5

5.5 17

DINNER RECIPE SUBTOTAL TOTAL (DAY 6)

5.5 22.5

5.5 19.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 7)

5 22

5 20.5

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

14 PHASE 1: INDUCTION

PHASE 1: INDUCTION 15

ATKINS TWO-WEEK MEAL PLAN: PHASE 1, INDUCTION

week two
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. Grab n Go options are convenient, delicious meal and snack alternatives when you don't have time to prepare Atkins recipes. Be sure to eat approximately 12 to 15 grams of Net Carbs per day in the form of foundation vegetables (indicated in the column beside grams of Net Carbs as g FV). Add or subtract vegetables, side dishes, Grab n Go snacks or meals, or even desserts to ensure that you come close to the appropriate level of carb intake. Feel free to substitute other foods acceptable for Phase 1, as long as the carb counts are comparable. We recommend no more than 15g of sugar alcohols from Atkins products per day, due to blood sugar response.

DAY 1
2 red bell pepper rings each filled with 2 eggs 1/4 cup mozzarella cheese GRAB N GO BREAKFAST 2 Tbsp Salsa Cruda BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Cranberry Almond Bar GRAB N GO BREAKFAST SUBTOTAL 1/2 medium cucumber 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake grilled chicken 2 cups arugula 5 cherry tomatoes 2 Tbsp Italian Dressing GRAB N GO LUNCH LUNCH RECIPE OR

g Net Carbs

g FV

g Net Carbs

DAY 2
turkey sausage sauted with 1 small tomato, chopped 1/2 Hass avocado GRAB N GO BREAKFAST

g Net Carbs

g FV

g Net Carbs

DAY 3
2 scrambled eggs 1/2 cup chopped zucchini 1/2 medium tomato, chopped 1/2 cup shredded Cheddar cheese

g Net Carbs

g FV

g Net Carbs

2.5 2 0.5 0.5 5.5

2.5

0.5 2.5 1.5 2.5 1.5

2 1.5 2 0.5 6 3.5 2 3 5 1 0.5 1.5 1 2 1 1.5 2

0.5 BREAKFAST RECIPE OR 3 2 2 4

2 Tbsp Hollandaise Sauce BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 1/2 cup diced jicama 1 slice Cheddar cheese SNACK 1 RECIPE SUBTOTAL Atkins Day Break Chocolate Hazelnut Bar canned salmon 0 1 3 1.5 0 1 3 1.5 2.5 0.5 3 2.5 3 2.5 4.5 4 3 2 5

BREAKFAST RECIPE OR

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Wild Berry Shake Atkins Day Break Chocolate Chip Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 1/2 Hass avocado 2 Tbsp Aioli SNACK 1 RECIPE SUBTOTAL Atkins Advantage Milk Chocolate Delight Shake lamb burger 1/2 Hass avocado 1 slice tomato 4 leaves lettuce 2 Tbsp Aioli

SNACK 1 RECIPE OR

GRAB N GO SNACK 1

0.5 3.5 3 2

0 1 2.5 0.5 GRAB N GO LUNCH LUNCH RECIPE OR 1 2.5

GRAB N GO SNACK 1

SNACK 1 RECIPE OR

0 1.5 1 0.5 0 1.5 1 0.5

2 cups romaine 3 marinated artichoke hearts 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 2 stalks celery 1 hard-boiled egg SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Chocolate Peanut Nougat Bar

3.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1/2 cup chopped zucchini 2 Tbsp Creamy Italian Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Strawberry Shake

5.5

5.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar 1/2 cup sliced green bell pepper 2 Tbsp Blue Cheese Dressing

3 2

SNACK 2 RECIPE OR

GRAB N GO SNACK 2

0.5 2.5 2 3

GRAB N GO SNACK 2

SNACK 2 RECIPE OR

1.5 0 1.5

1.5

1.5 0.5 2

1.5

1.5 1

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar Asian Tuna Kebabs 2 cups mixed greens

1.5 2

Caribbean Snapper with Green Sauce 2 cups romaine 2 Tbsp Creamy Italian Dressing DINNER RECIPE

5.5 1 0

4.5 1

Grilled Italian Chicken with Yellow Squash 2 cups mixed greens 1/2 small tomato, chopped DINNER RECIPE 2 Tbsp blue cheese 2 Tbsp Italian Dressing

2 2.5 1.5 0.5 0.5

1.5 2.5 1.5

3.5 2.5 2.5 0

2.5 2.5 2.5

1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing

0.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 1)

6.5 22

5.5 17

DINNER RECIPE SUBTOTAL TOTAL (DAY 2)

7 21.5

6 19.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 3)

8.5 21

7.5 16.5

Foundation vegetables are indicated as FV. Recipes in boldface italics can be found at Atkins.com. Atkins products appear in boldface type.

16 PHASE 1: INDUCTION

PHASE 1: INDUCTION 17

DAY 4
1 medium tomato 1/4 cup Cheddar cheese GRAB N GO BREAKFAST bacon BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Cinnamon Bun Bar GRAB N GO BREAKFAST SUBTOTAL 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing SNACK 1 RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar roast turkey drumstick 1 medium tomato 1/2 Hass avocado 2 Tbsp Creamy Italian Dressing GRAB N GO LUNCH LUNCH RECIPE OR

g Net Carbs

g FV

g Net Carbs

DAY 5
2 poached eggs 1/2 large tomato

g Net Carbs

g FV

g Net Carbs

DAY 6
Breakfast Mexi Peppers

g Net Carbs

g FV

g Net Carbs

DAY 7
flank steak sauted with 1/2 cup chopped red bell pepper 1/4 cup chopped scallions 1/4 cup shredded mozzarella

g Net Carbs

g FV

g Net Carbs

4 0.5 0.5 5

2 2.5 1.5 0 GRAB N GO BREAKFAST 6 4 3 3 6 2.5 0 2.5 2.5 2 2.5 BREAKFAST RECIPE OR 2.5 1.5

0 3 1 0.5 3 1

1/2 Hass avocado 1 slice Monterey Jack cheese 4 2 3 5 BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Chocolate Hazelnut Bar GRAB N GO BREAKFAST SUBTOTAL 1/2 cup diced jicama 2 Tbsp Creamy Italian Dressing 1.5 2 SNACK 1 RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake canned tuna 4 1.5 1/4 cup snap peas 1/4 cup red bell pepper 2 Tbsp Greek Vinaigrette

BREAKFAST RECIPE OR

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Strawberry Banana Shake Atkins Day Break Chocolate Chip Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 1 stalk celery 2 Tbsp crumbled blue cheese SNACK 1 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola Bar deli roasted chicken 2 cups spinach 1 small tomato

3 2 3 5

BREAKFAST RECIPE SUBTOTAL Atkins Day Break Creamy Chocolate Shake Atkins Day Break Peanut Butter Fudge Crisp Bar GRAB N GO BREAKFAST SUBTOTAL 1/3 medium zucchini cut into sticks 1 slice Monterey Jack cheese

4.5

4 3 2 5

SNACK 1 RECIPE OR

GRAB N GO SNACK 1

1.5 0 1.5

1.5

SNACK 1 RECIPE OR

GRAB N GO SNACK 1

1 0.5 1.5

1.5 0 1.5

1.5

1 2

SNACK 1 RECIPE SUBTOTAL Atkins Advantage Mocha Latte Shake prosciutto

1.5 2

0 4 1.5 0

0 2.5 1.5 1 2.5 1.5

0 1 2.5 0 1 2.5

0 1.5 2 2 0 5.5 5.5 3 1.5 2 2

1 cup mixed greens 2 marinated artichoke hearts 1/2 cup mung bean sprouts 2 Tbsp Hot Bacon Vinaigrette

GRAB N GO LUNCH

LUNCH RECIPE OR

2 Tbsp Creamy Italian Dressing

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Chip Granola Bar 1 stalk celery 1 slice Monterey Jack cheese SNACK 2 RECIPE SUBTOTAL Atkins Advantage Vanilla Shake pork tenderloin 1/2 cup steamed broccoli 2 Tbsp Brown Butter Sauce 2 cups chopped endive

5.5

5.5 3

LUNCH RECIPE SUBTOTAL Atkins Advantage Coconut Almond Delight Bar 1 stalk celery 1 piece Gouda cheese

4 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Chocolate Peanut Butter Bar 1 cup broccoli florets 2 Tbsp Blue Cheese Dressing SNACK 2 RECIPE SUBTOTAL Atkins Advantage Dark Chocolate Royale Shake pork Italian sausage

3.5

3.5 2

LUNCH RECIPE SUBTOTAL Atkins Advantage Mudslide Bar 5 cherry tomatoes 2 Tbsp Creamy Italian Dressing

SNACK 2 RECIPE OR

GRAB N GO SNACK 2

0 1 1 1

0.5 1.5 1 3

GRAB N GO SNACK 2

SNACK 2 RECIPE OR

1.5 0.5 2

1.5

2.5 0 2.5

2.5

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Caramel Fudge Brownie Bar Cheddar Burgers with Chipotle Sauce

1.5 2

SNACK 2 RECIPE SUBTOTAL Atkins Advantage Peanut Fudge Granola shrimp

2.5 2

1 3 1.5 0.5 0 3 1.5 0.5 DINNER RECIPE

0.5 2.4 0 3.5 2.5 0.5 3.5 2.5 2.4

0 0.5 2.5 2.5 1.5 0 2.5 2.5 1.5

3 0.5 0 4 0.5

Guacamole 4 cups arugula 2 Tbsp scallions

6 asparagus spears 1 Tbsp Herb-Butter Blend 1 cup sliced fennel 1/2 cup diced jicama 2 Tbsp Aioli

2 pieces of bacon 2 cups mixed greens 1/2 cup jicama 1/2 Hass avocado 2 Tbsp Hot Bacon Vinaigrette

DINNER RECIPE

1/3 cup roasted red peppers, chopped 2 Tbsp Green Goddess Dressing

2 Tbsp Creamy Italian Dressing

DINNER RECIPE SUBTOTAL TOTAL (DAY 4)

8 21

7 19

DINNER RECIPE SUBTOTAL TOTAL (DAY 5)

6 21

5 16.5

DINNER RECIPE SUBTOTAL TOTAL (DAY 6)

9.4 21.4

8.4 17.4

DINNER RECIPE SUBTOTAL TOTAL (DAY 7)

7 21

6.5 20

Foundation Foundation are indicated asindicated as FV.boldface italics can be found atbe found at Atkins.com. Atkins productsboldface type. vegetables vegetables are FV. Recipes in Recipes in boldface italics can Atkins.com. Atkins products appear in appear in boldface type. We recommend no more than 15g of sugar alcohols from no more than 15g ofday, due to blood sugar response. consumption per day, due to blood sugar response. We recommend Atkins products per sugar alcohols from Atkins product

18 PHASE 2: ONGOING WEIGHT LOSS (OWL)

ONGOING WEIGHT LOSS (OWL)

Start Adding Variety 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. 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.

Lemon-Cumin Chicken with Carrot, Pine-Nut, Golden-Raisin Salad Chef Mike Isabella

If you're starting in Phase 2 OWL, remember:

Net Carbs equal total grams of carbs minus fiber grams. Refer to page 7 for a list of Acceptable Foods from Phase 1. These will form the basis of foods you can expand upon in Phase 2. Refer to pages 89 for a list of foods to avoid in Phase 1. You can begin adding back some of these foods in Phase 2.

BEST ONLINE TOOL FOR PHASE 2:

custom meal planner

Custom Meal Planner

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

HOW I OVERCAME MY PHASE 2 OBSTACLE: When I cut added sugar out of my diet, I had more energy and it made me feel great. But I still missed the taste of something sweet for dessert. Atkins bars, especially the Endulge bars that taste like real candy bars, satisfied my sweet tooth without the guilt or negative effects of sugar.

Enter your food preferences, food allergies and which Atkins phase youre following to get an instant weeks worth of tasty, healthy, easy-to-prepare recipes. The planner also provides a shopping list of ingredients for each meal. Plan your custom meals at Atkins.com.

online community

20 PHASE 2: ONGOING WEIGHT LOSS (OWL)

WHAT YOULL HAVE DURING THIS PHASE:

1 Continue to enjoy the same delicious protein 4 You can also add alcohol. But understand that

Carb intake in this phase:

Start at 25 grams of Net Carbs per day, 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 increaseswhichever works best for you. As you progress through OWL and beyond, youll learn how to add good carbs back into your diet. Most people stay in this phase until theyre about 10 pounds from their goal weight. MY FAVORITE RECIPE
Portobello Mushroom Pizza 1 portobello mushroom (about 3 oz.), stem removed, wiped clean with a damp paper towel 1 tablespoon virgin olive oil 1 large clove garlic, sliced 1 tablespoon no-added-sugar tomato sauce (such as Raos) 2 tablespoons shredded mozzarella cheese Heat oven to 425F and line a baking sheet with aluminum foil. In a small saut pan, heat olive oil until fragrant and shimmering; add garlic, lower heat and cook, stirring, until golden, being careful not to burn. Place mushroom on lined baking sheet and brush both sides with olive oil. Bake 30 minutes, or until fork tender, turning after 15 minutes. Remove from oven and raise heat to broil. Top concave side of mushroom with tomato sauce, cheese and garlic. Place under broiler for 1 minute or until cheese melts and bubbles. Makes 1 serving 4g Net Carbs per serving

foods that you did in Induction.

2 Keep consuming those natural fats: olive oil,

canola oil, butter, avocado, olives and more.

3 In addition to the leafy greens and other

your body burns alcohol for fuel before 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.
5 Add one new item at a time and remember not

non-starchy veggies that we call foundation vegetables, start gradually adding nuts and seeds, then 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.

to exceed your daily Net Carb gram count as you add new foods.
6 Continue to take your two daily supplements.

Find your Carbohydrate Level for Losing (CLL):

Your CLL represents your personal carbohydrate threshold. Its the number of grams of Net Carbs you can consume each day and still continue to lose weight. Lets say you add 5 daily grams of Net Carbs every couple of weeks until you get to 65 daily grams. Up to that point, youve been losing weight and inches; but now your weight loss stalls and you havent trimmed any more inches. Guess what? Youve exceeded your CLL, which, in your case, is approximately 60 grams of Net Carbs per day. Its that simple. As long as you remain at that level, youll keep losing weight. Interestingly, everyone has a different CLL, based on such factors as metabolism, age and activity level. Different people respond to Atkins differently. You may lose weight consistently or in fits and starts. Or you may lose consistently and then find weight loss stalls. If indeed youre on a plateau, just continue to follow Atkinsand stay patient, hard as it may beand weight loss will resume.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

Portobello Mushroom Pizza

22 PHASE 3: PRE-MAINTENANCE

PREMAINTENANCE
Youre Almost at Your Goal Weight
At this point, youre almost there. Once you reach your goal weight, youll begin the dress rehearsal for a way of eating that enables you to maintain your healthy new weightfor good.

If youre starting in Phase 3, Pre-Maintenance, remember:

Net Carbs equal total grams of carbs minus fiber grams. Refer to page 7 for a list of Acceptable Foods for Phase 1 and page 16 for a list of Acceptable Foods for Phase 2. These will form the basis of foods upon which you can expand in Phase 3. Refer to pages 89 for a list of foods to avoid in Phase 1. You can begin adding back a greater variety of these foods in Phase 3. Refer to page 20 to understand how to find your Carbohydrate Level for Losing (CLL)the number of grams of Net Carbs you can consume each day and still continue to lose weight. This number will continue to be important in Phase 3, although you may be able to raise it slightly as you get closer to your goal weight.

custom meal planner

Strawberry, Jicama, Toasted Almond and Watercress Salad Chef Ian Clark

setting goals

Carb intake in this phase:

In OWL, you gradually upped your daily carb intake in 5-gram increments. Now, youre going to increase in 10-gram increments as online community you deliberately slow your rate of loss. 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. BEST ONLINE TOOL FOR PHASE 3:

recipes Recipe Database

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

HOW I OVERCAME MY PHASE 3 OBSTACLE: I had gotten into a rut of eating the same things all the time. Searching for variety, I went to atkins.com and found a big library of amazing recipesfor any and every occasion. The Atkins Chef Recipes are some of my absolute favorites.

What do I eat? is the most common question on any diet program. Here, you'll find delicious low-carb Atkins recipesquickly If your weight stalls, drop back 10 grams of Net Carbs. Once weight loss and easily. In fact, we resumes, stay there for a couple of weeks or so and then try adding have hundreds of great another 5 daily grams. Be sure to reintroduce new carb foods one by recipes for breakfast, one in small portions to discover your individual tolerances. Some lunch, dinner, desserts foods may act as trigger foods, sparking cravings for more of the same and even snacks, right or other carb foods. If this happens, back away from them for a while, meal plan 2 week there. Get recipes at then try to reintroduce them later on. Atkins.com.

24 PHASE 3: PRE-MAINTENANCE

WHAT YOULL HAVE DURING THIS PHASE:

1 Youll still eat the same satiating protein sources you have since Induction. 2 Likewise, healthy fats continue to be key to appetite control. 3 Continue to gradually add more variety in terms of carbohydrates, including a broader array of fruits.

MY FAVORITE RECIPE

Atkins Cuisine Cookies 2 cups Atkins Cuisine All Purpose Baking Mix 1 teaspoon baking powder teaspoon salt 2 (8-oz.) bars salted butter, melted 1 cup granular sugar substitute (Splenda) 2 teaspoons vanilla extract 2 large eggs 1 cup Hershey's Sugar -Free Chocolate Chips Olive oil spray Preheat oven to 375F. Combine baking mix, baking powder and salt in a small mixing bowl. Set aside. Using an electric mixer, blend melted butter, sugar substitute and vanilla at medium speed until well blended. Add eggs one at a time, mixing well after each addition. Gradually add dry ingredient mixture, beating until blended. Using a wooden spoon or spatula, gently mix in chocolate chips. Spoon rounded teaspoonfuls of cookie dough onto a cookie sheet coated with olive oil spray. Gently flatten cookies by pressing with your hand or a spatula. Bake for 1012 minutes or until lightly browned. Remove cookies from baking sheet and cool on a wire rack. (Do not over-bake or cookies will be dry and hard.) Makes 36 servings 5.5g Net Carbs per serving

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 Continue to take your two daily supplements.

Find your Atkins Carbohydrate Equilibrium (ACE):

The ultimate goal of Atkins is not just to lose weight but also to sustain a healthy weight. But first you have to reach your goal weight. As you home in on it, you may be able to raise your CLL a bit while still continuing to gradually lose those last few pounds. Go too high, however, and weight loss stalls or you might even regain a pound or two. Or you may reawaken carb cravings. Once you do reach your goal weight, youll spend the next month learning how to maintain it. To do so, youll need to find your long-term threshold for carb consumption while holding your weight constant and without provoking cravings. This personal number, called your Atkins Carbohydrate Equilibrium (ACE), represents the number of daily grams of Net Carbs that you can consume without gaining or losing weight. It can take some time playing around to zero in on your ACE. Youll know that youve gone too high if you regain weight, your clothes feel tight or youre plagued with cravings. Most people find that their ACE is about 5 to 10 grams higher than their CLL was in Pre-Maintenance. Once youve found your ACE, and your weight has remained constant for a month, its time to move to Lifetime Maintenance.

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

Atkins Cuisine Cookies

26 PHASE 4: LIFETIME MAINTENANCE

LIFETIME MAINTENANCE
Now Its Time to Prove that You Can Keep Doing It
In this phasewhich is really the rest of your healthy, active life youll 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.

TOP 10 REASONS I LOVE THE ATKINS LIFESTYLE

custom meal planner

Stuffed Pork Chops with Fonduta and Fennel Gratinata Chef Lynn Marie Rinaldi

01 02

Its easy and free. You can start today with this guide and the foods you already have in your kitchen.

03 04

Its flexible. Atkins is adaptable to various cuisines and even welcomes vegetarians and vegans into the fold. Eat the best foods on Earth. Poultry, fish, meats, vegetables, fruits, whole grains and legumesa neverending array of delicious whole foodsplus thousands of recipes to keep things interesting.

05 06 07

Its powerful and fast. Youll turn your body into a fat-burning machine and can lose up to 15 pounds in the first two weeks.

You can make filling whole meals from Atkins recipes. Or have Grab n Go Atkins bars or shakes as a meal replacement or snack and still stay on plan and completely satisfied. Eat Atkins anywhere. Perfect for busy lifestyles, you can stick with Atkins at home, on vacation and when youre eating out. Its healthy and backed by science. Study after study has proven Atkins is perfectly, absolutely healthy.

08 09 10

Take complete control. No more out-of-control cravings and hunger. Break free of your emotional reliance on food.

online community FOR PHASE 4:

Online Community

BEST ONLINE TOOL

Its rewarding. Lose weight and keep it off for goodwith a renewed sense of energy and health.

Carb intake in this phase:

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com. Your new goal is to stay at your ACEyour threshold for carb consumption, which you discovered in Pre-Maintenancewhile maintaining your weight. By knowing and abiding by your ACE, you can be confident that your weight should never fluctuate more than 4 or 5 poundsyour bodys normal ebb and flowin either direction.

Its sustainable for a lifetime. Atkins holds your hand as you adopt healthy, permanent eating habits. Youll never have to go on another diet again.

Weight loss is a journey; find someone to share it with in our newly updated Atkins Community. Get support from Atkins experts and a nutritionist, set goals, track your weight and youll succeed. 2 week m Visit Atkins.com.

28 PHASE 4: LIFETIME MAINTENANCE

WHAT YOULL HAVE DURING THIS PHASE:

Okay, no surprises here. 1 Keep eating an adequate amount of protein 4 In order to maintain your goal weight and avoid

MY FAVORITE RECIPE losing more than you want to, you may need to add a little more fat to your meals, in the form of olives, olive oil, avocado and the like, rather than increasing carbs or protein. Remember, fat is your friendwhen you control your carb intake to burn fat for energy, theres no health risk in eating foods that contain fat.
5 Continue your daily multivitamin/mineral and

from a variety of sources, including legumes and other plant proteins if your metabolism can handle them.
2 Keep consuming those natural fats. 3 Enjoy a rich variety of whole-food carbs in the

form of vegetables, nuts, seeds and berries, along with legumes, other fruits and moderate portions of starchy vegetables and whole grains.

From all of us at Atkins, as well as the millions whove changed their lives with this amazing program, we wish you the best of luck.

Penne with Broccolini and Tomato-Cream Sauce 3 cups Atkins Cuisine Penne 1 bunch broccolini or bunch broccoli, cut into 2-inch pieces 1 tablespoon virgin olive oil yellow onion, finely chopped ( cup) 1 tablespoon tomato paste 1 cups heavy cream 4 ounces smoked provolone or mozzarella cheese, diced (1 cup) 2 ounces prosciutto di Parma or baked ham, cut into thin strips ( cup) Prepare pasta according to package directions. During last 5 minutes of cooking time, add broccolini to boiling water. Drain and transfer to a large bowl. While pasta is cooking, prepare sauce: heat oil in a medium skillet over high heat. Saut onion until softened, about 5 minutes. Add tomato paste and saut 2 minutes more, stirring constantly. Add cream and cook until sauce has thickened, about 5 minutes. Add pasta to sauce and cook until heated through, about 3 minutes. Turn off heat and stir in cheese and prosciutto before serving. Makes 4 servings 33g Net Carbs per serving

omega-3 supplements.

And remember what youll continue to steer clear of:

1 Processed foods made with white flour and other refined

grains with little or no fiber

2 Added sugar in all its forms 3 Trans fats (hydrogenated and partially hydrogenated oils)

Most importantly, enjoy food and the pleasure of sharing meals with others. As long as you stay at your ACE, feel free to experiment with different foods and different ways of preparing them. You now understand that eating right is the only way to eat. Thats your introduction to the Atkins Diet. We urge you to explore the rest of atkins.com for more information and to participate in the Atkins community of like-minded people.

Penne with Broccolini and Tomato-Cream Sauce

Get all the plan details, plus FREE tools, recipes and support, at Atkins.com.

30 ATKINS PRODUCTS

ATKINS NEW PRODUCTS: DAY BREAK 31

ATKINS PRODUCTS
Make delicious Atkins bars, shakes and baked squares a Grab n Go breakfast, lunch or snack.
They fit perfectly into the Atkins Diet. Youll find them at the majority of retailers across the country and at atkins.com.

NEW PRODUCTS

TO BRIGHTEN YOUR MORNING

ATKINS PRODUCT
FAMILIES

Skip the Sugar and Carbs, Not the Breakfast

Youre incredibly rushed in the morning and looking for breakfast in no time. But all the quick-fix options are loaded with sugar and empty carbs. So, the choice is to skip breakfastwhich many people incorrectly believe to be an effective way to lose weightor to start the day on the wrong foot with an unhealthy alternative. Theres a better choice. Have a shake and bar for a convenient Grab n Go breakfast. And when you want a mid-morning snack, have a bar, shake or square.

Atkins Day Break The Morning Tastes You Love, Without Added Sugar and High Carbs

Atkins Advantage You Deserve Every Advantage

Start your day off right with the delicious taste of Atkins Day Break bars, shakes and baked squares. Made with an optimal blend of protein, fiber and calciumwithout excess sugar and carbsthey're perfect as breakfast or a mid-morning snack. What a great way to say, Good morning.

Advantage bars and shakes are the perfect breakfast, lunch or snack. They help you eat right, follow your meal plan and get closer to your goal. And with plenty of protein, fiber, vitamins, minerals and only a few grams of Net Carbs, you can enjoy these delicious bars and shakes any time of day. Get the Atkins Advantage.

Wild Berry Shake

Creamy Chocolate Shake

Strawberry Banana Shake

Atkins Endulge Satisfy Your Sweetest Cravings

Atkins Cuisine Low-Carb Cooking at Home

Go aheadsatisfy your sweet cravings and bite into the richness of an Atkins Endulge bar. They taste just like your favorite candy bars, but theres only 1 gram of naturally occurring sugarwhich means no guilt. Just amazing taste and smart nutrition, putting you another step closer to your goal.

Eat more of your favorite foods, even pasta, baked goods and the snacks you long for. Atkins Cuisine is a line of low-carb products designed for delicious snacking and eating at home without the high-carb guilt. Blueberry Almond Baked Square Oatmeal Cinnamon Baked Square Cherry Pecan Bar