In this chapter,we provide you with meal plans at three different levels of Net Carb intake, starting with 20 grams and building to 40 and 60 grams; the next chapter presents recipes specially developed for this book. Your individual tolerance for carbohydrates may be lower, higher, or somewhere in the middle, but these meal plans are designed to give you an idea of the range of foods you can include at various levels. Carb counts for individual foods are those that appear in Dr. Atkins’ New Carb Gram Counter (2002). The Net Carb level is indicated at the top of each meal plan and there is a subtotaled carb count for each meal.At the bottom of the plan, the total number of grams of Net Carbs for the day appears. There is a 10 percent spread in either direction for a given day, but they average out to the appropriate level. To a certain extent the numbers are approximations.
INDIVIDUALIZING MEAL PLANS
You can be assured that even at 20 grams of Net Carbs, each meal plan contains a minimum of five servings a day of vegetables and fruits.Re- member, avocados, tomatoes, and olives are technically fruits. Understand that these meal plans are suggestions. They are not written in stone. We encourage you to make your own substitutions based on personal tastes, budget, and seasonality of produce. If you find that an ingredient listed on a meal plan is not one of your favorites, you can swap it for an equal portion of a similar vegetable—greens beans for asparagus, for example. (For an extensive list of acceptable vegetables in Induction,turn to pages 456–457.) Likewise,if you do not care for a recipe, substitute one with a comparable carb count.
To individualize these meal plans, use the following tools, where you will find other comparable food selections:
- The Atkins Glycemic Ranking (Appendix 4, page 467)
- The Carbohydrate Ladder (Appendix 2, page 462)
- The Power of Five, which lists 5-gram carb servings of many foods (Appendix 3, page 464)
Although the plans include the dishes from recipes in Chapter 27, you can also find numerous recipes at www.atkins.com and in books authored by Dr. Atkins.
BEYOND THE ATKINS NUTRITIONAL APPROACH
The Atkins Blood Sugar Control Program (ABSCP) differs from the Atkins Nutritional Approach (ANA) in important aspects that must be considered when moving from one phase to another or designing your lifetime way of eating. Depending upon the degree of imbalance in your blood sugar/insulin mechanism, the ability of your body to respond to a lowering of carbohydrates and other factors as detailed in this book, these meal plans can be added to, mixed, and matched. (If your tolerance for carbs changes as a result of aging,hormonal changes, or a decrease in your activity level, you may need to modify your meal plans in the future to maintain your health and well-being.) You are succeeding as long as the quantity and quality of carbs allow you to address your weight, control hunger, and maintain optimum lab values.
HELPFUL HINTS
Keep these guidelines in mind to be sure you are following the program correctly:
- Don’t skip meals, especially breakfast.
- Each meal should include a sufficient amount of protein to satisfy your appetite.
- Eat until you are satisfied—but not stuffed.
- Be aware of the number of grams of Net Carbs you eat each day (use a carb gram counter).
- In addition to counting your daily carbs,it is important to spread them throughout the day.
- If you are hungry between meals, have a snack comprised of protein and fat, especially with fruit or vegetables. (Never eat pure carbohydrate foods alone as a snack.)
- We have provided for an evening snack, but if you are hungry between meals, you can have the snack earlier in the day.
- You can even add another snack, so long as it is composed primarily of protein and fat. Be sure to count the carbs.
- Pay attention to serving sizes on labels to avoid mistakenly over- consuming carbs.
- Read nutrition labels and avoid food with added sugars,bleached white flour, and manufactured trans fats (hydrogenated or partially hydrogenated oils).
- The longer you are on the program, the more likely it is that your hunger will be under control and you may no longer need snacks.
PROTEIN POINTERS
Except for recipes in Chapter 27, we leave protein sizes to your discretion:You can eat them until you are satisfied but not stuffed.When the meal plan calls for a pork chop or a breast of chicken, for example, we do not give a weight; you may choose to have two chops or two pieces of chicken. Keep in mind, however, that following the Atkins Blood Sugar Control Program is not a license to gorge. Unless otherwise indicated, tuna and other protein salads contain just mayonnaise and are listed as containing 0 gram of Net Carbs.Add extra grams of carbs for celery, onions, and other vegetable additions. As you increase your intake of carbs, you will naturally find you need slightly less protein and fat.
Meats such as sausages and beef jerky should be nitrate-free and without added sugars or fillers. Try to purchase brands with no carbohydrate content. Ham refers to boiled or baked, not honey-baked, which is made with sugar.
When we list an item such as a beef burger, you can grill it, broil it, or pan-fry it, whichever you prefer. Be sure not to char meat, which can form carcinogens.
DAIRY DO’S AND DON’TS
Cheeses vary in carb content.We often list a certain cheese. Feel free to make substitutions so long as the replacement contains a similar number of grams of Net Carbs. In any case, do not exceed more than 4 ounces of cheese each day. All dairy products and products such as mayonnaise should be full-fat products, which means they are the lowest in carbs. Do not use any low-fat products, such as cheese, cottage cheese, mayonnaise, and yogurt, which are almost inevitably higher in carbohydrates. Instead of commercially prepared whipped cream, which usually contains sugar and sometimes added trans fats, use heavy cream and whip it yourself.
Dairy beverages are a new food category made from milk but with significantly reduced-carb content. One brand is Hood Carb Count- down (which is Atkins-approved) and contains only 3 grams of Net Carbs per cup.
FATS, OILS, AND DRESSINGS
As with protein, we do not limit fat intake. You can dress your vegetables with olive oil or butter, but not margarine, which typically contains hydrogenated oils, known as trans fats. There are nonhydrogenated brands of margarine available. You are more likely to find them in natural foods stores. Although you do not have to skimp on fats and oils, there is no reason to drench your foods in them. The same applies to mayonnaise. A serving of salad dressing is 2 tablespoons. Commercial salad dressings should be labeled as low-carb or have at most 2 grams of Net Carbs and no added sugar or corn syrup. A safe bet is always vinaigrette made from (nonbalsamic) vinegar or lemon juice and olive oil.
VEGETABLES AND FRUITS
You need to carefully follow the portion sizes supplied for carbohydrate foods. In the case of salads, a small salad is equivalent to 1 cup; a large salad to 2 cups. Salad vegetables are measured raw. Other vegetables are measured cooked unless otherwise indicated. Cooking methods are suggested, but feel free to prepare them your favorite way. Vegetables can be steamed, sautéed, roasted, or grilled.
When fruit is listed, assume it is fresh, unless otherwise specified. If you are using canned fruit, be sure it is packed in water or juice (discard it), not syrup. If you use frozen fruit, be sure it contains no sugar.
While it is best to eat whole fruits and vegetables, tomato juice is low enough in carbohydrate to merit occasional use, so long as it is in the context of a meal where it is balanced by protein and fat. Do not drink juice alone as a snack. We also allow cranberry juice that is not sweetened with sugar. Presently we are aware of only one product that is sweetened with Splenda,which is listed by brand name to avoid confusion. If you prefer not to drink juice, simply substitute a fruit of equal carb content.
All grains and legume portions sizes are measured cooked, rather than dry.
THE STAFF OF LIFE
At the level of 60 grams of Net Carbs a day, you can occasionally have a portion of whole grain bread. Make sure that it contains only whole wheat or other whole grains and no sugar,honey,or other caloric sweetener. In the last couple of years, there has been tremendous growth in the number of controlled-carb breads on the market, including those manufactured by Atkins Nutritionals.Atkins bread contains 3 grams of Net Carbs per slice and a single slice is acceptable in Induction. When we list low-carb bread with a gram count of 3 Net Carbs, use Atkins bread or another brand with the same number of grams of Net Carbs.
DRINK UP
Although we have listed a few lower glycemic beverages,such as shakes and tomato juice (which is not acceptable at the 20-gram level),bever- ages such as water, tea, and coffee do not appear. It is best to avoid caffeine if you are sensitive to it. At most, have only one serving a day. Also limit “diet” soft drinks. Be sure to drink a minimum of eight 8-ounce glasses of water a day.(For information on all other fluids,see Chapter 19, Drink to Your Health).
SWEETENERS
Sweeteners are not listed unless they are a component of a recipe. We strongly discourage the use of more than 3 packets a day, especially in the Induction phase, for two reasons.You have to count 1 gram of Net Carbs per packet of acceptable sweetener (see page 459) and it is important to wean yourself away from the need to make all beverages excessively sweet. Gelatin desserts must be sugar-free. Our recommendation is Jolly Rancher brand, which can be found in the dairy section and is sweetened with Splenda.
BRAND NAMES
In most cases, we do not use brand names, unless it is necessary to avoid confusion.We do list a few Atkins brand foods, when we are unaware of others with the same carb counts. Otherwise, such as in the case of bread, where there are Atkins products and others with the same carb count, the mention is generic, but be sure to find a brand with the right carb count.Low-carb pancakes vary from one manufacturer to another, so be guided by the designated carb count, not the number of pancakes.
There are numerous low-carb foods now available that make it easier than ever to follow the ABSCP. However, it is not necessary to use them to be successful on the program. Many people find it satisfying and more enjoyable to concentrate on eating a wide variety of whole foods. Low-carb foods can be abused, just as low-fat foods have been. They must never be used as a substitute for eating a wide variety of fresh, whole foods. Instead, regard some of these products as handy when traveling or in a situation when proper food choices are unavailable. They can also add occasional variety.
The quality of low-carb foods can vary. Be sure that any new addition does not stop progress or provoke symptoms. If you are already a diabetic, be sure that a new food, especially one containing sugar alcohols,does not increase blood sugar or cause cravings. For some, even a sweet taste from an artificial sweetener will re-create cravings and can reestablish sugar addiction.Foods containing manufactured trans fats are to be avoided, even if they are low in carbs.
To attain your goals long term, it will be helpful to recognize and then unlearn the food habits that have sabotaged your efforts in the past. Overeating, emotional eating, and using food—even low-carb foods—as a reward can become obstacles to success. Begin to make food choices based upon health, not habit.
RECIPES
Recipes begin on page 402 in the next chapter. Hundreds of other recipes are available at www.atkins.com. When a meal plan (see pages 342–401) includes a recipe, we have indicated it with boldface type. You will notice that certain recipes have increasing carb-gram counts for the higher carb levels. That is because the recipe has variations that allow for greater variety in the form of additional carbohydrate ingredients. If you find it necessary to remain at 20 or 40 grams of Net Carbs, be careful to not mistakenly use a higher carb version.
