Dr. Atkins worked tirelessly to help others understand how to implement his teachings in their lives. While he loved working one on one with individual patients, his vision was vastly larger: He wanted to change the way the world eats to promote good health. And so he has. Today estimates of the number of Americans who claim to be watching their carbohydrate intake is anywhere from 30 million to more than 50 million. Dr. Atkins’ legacy also lives on not only in the more than a dozen books he has authored, and in the research the Dr. Robert C. Atkins Foundation continues to support, but also in the spirit and energy of all who have benefited from his innovative thinking. Controlling carbohydrates is more than a nutritional strategy, it is an integral part of a lifestyle that is helping millions of people begin the process of taking control of their often-overwhelming lives. This is what Atkins for Life can do for you.
As the time this edition went to press, eighteen recent independent studies conducted at prestigious research institutions have confirmed that the Atkins Nutritional Approach” (ANA) is safe and effective. These studies have consistently shown improvement in risk factors for heart disease. (To review these studies, go to http://atkins.com/science/researchsummaries/index.html.) Now that Atkins has become mainstream, there seems to be no end to the list of so-called authorities trying to capitalize on the low carb phenomenon. Each and every one of these johnny-come-latelies share the same agenda—presenting themselves as “the next Dr. Atkins”. In truth, their “new” ideas are nothing more than reiterations of the approach that Dr. Atkins championed for decades. Because he is sadly no longer here to set the record straight himself, as the chairperson of the Atkins Physicians Council, I have taken that job upon myself.
Try as they may, neither these latter-day Atkins copycats nor the media intent on stirring up debate can rewrite history. Since the publication of Dr. Atkins’ Diet Revolution in 1972, the ANA has always advocated controlling both the quality and quantity of carbohydrates, teaching people how to make better food choices. Knowledge is power, and, with a better understanding of how different foods impact our bodies, millions of Atkins followers have taken control of their weight, their health, and, yes, their very lives.
Over the years, misrepresenting the ANA as the “red meat diet” has sold newspapers. But the ANA has never been about eating only beef, or any meat, for that matter. Dr. Atkins always recommended a balance of protein and fat sources, including fish, shellfish, poultry, and pork. Nor has “doing Atkins” ever been an excuse to overindulge or a recommendation to gorge. Instead, following the program has always been about controlling carbohydrates—omitting those that are refined and devoid of nutrients and concentrating instead on appropriate amounts of vegetables and other nutrient-rich choices—and eating a healthy balance of fat and proteins.
The millions of people who have read Dr. Atkins’ books and followed his teachings properly have benefited by slimming down, lowering their blood pressure and blood sugar, and improving cardiac indicators such as lowered cholesterol and triglycérides. They have moved through the four phases of the program, Induction, Ongoing Weight Loss, Pre-Maintenance, and Lifetime Maintenance, which culminate in a lifelong way of eating, and have learned how to individualize Atkins to their own tastes and needs. Over and over again, as the members of the Atkins Physicians Council we hear how Atkins followers have successfully added a fitness regimen to their lives as they come to grips with their weight and health issues. Likewise, we repeatedly hear from individuals who tell us how their success doing Atkins has led to greater self-confidence, which in turn often leads to new jobs, new opportunities, and new relationships.
While Dr. Atkins was busy writing this book as well as seeing patients four days a week, it was my privilege to take some of the public role off his shoulders. Part of my job was to educate other physicians, the public, and the media about the ANA. Now, in addition, I gladly take on a new responsibility. While others have attempted to capitalize on the new awareness of the role that excessive and poor-quality carbohydrates play in causing the twin epidemics of obesity and diabetes, it is crucial that we not forget the final lesson offered by this true innovator. Atkins for Life provides the road map for long-term success, and is integral to understanding Dr. Atkins’ intentions and the evolution of his thinking. Though life is complicated, Dr. Atkins believed that eating should not be. Atkins for Life is an indispensable manual for anyone interested in enjoying the lifelong benefits of controlled carbohydrate nutrition, and answers many of the questions now being raised about this approach. It would be naive to think we know all there is to know about controlled carbohydrate nutrition, and with cooperation rather than criticism, with investigation rather than instigation, we can make great gains.
As with his appreciation of the impact of nutrient-deficient carbohydrates on the obesity epidemic, the need to eliminate manufactured trans fats, and to revise the Food Guide Pyramid, it would appear that Dr. Atkins also anticipated the need to make sure that his message would not be misconstrued. Publishing Atkins for Life in January 2003, just four months before his death, he was intent on clarifying his message that losing weight is easy, but keeping it off for life is the real challenge.
Moreover, he firmly believed that shedding pounds was not first and foremost about vanity but about good health and disease prevention. Read this book carefully and you will find in it all you need to combat the public misconceptions about Dr. Atkins’ approach and prevent his powerful tool from being used incorrectly. Focusing on the principles of carbohydrate awareness, as well as other lifestyle modifications for improved health, this book will teach you how to stop “dieting” and begin the process of taking control of your life. Dr. Atkins clearly and purposefully addresses the individualized nature of the Atkins Nutritional Approach, whether you are a college athlete or a postmenopausal woman, with the concept known as your Atkins Carbohydrate Equilibrium (ACE™), the number of grams of Net Carbs you can eat without gaining weight. The hundreds of meal plans in this book at various ACE levels (and delicious recipes) provide practical assistance.
Dr. Atkins also spent considerable attention looking at how various carbohydrate-rich foods differ with regard to their impact on blood sugar. While he found both the glycémie index and the glycémie load helpful in making food selections, he understood that most non-nutritionists found these concepts difficult to implement. So he came up with the Atkins Glycemic Ranking” (AGR), a simple way to judge the impact on your blood sugar of common foods. They are placed in three categories: Eat Regularly, Eat in Moderation, and Eat Sparingly. What could be simpler! Like the concept of Net Carbs—basically subtracting fiber and other components that don’t impact blood sugar from total carbs—which he also devised, the AGR makes it easier to select the right foods. Finally, Dr. Atkins originated the idea of “good carbs,” those full of nutrients and fiber, as opposed to “bad carbs,” like sugar, white flour, sugary soft drinks, and most packaged foods. Don’t be fooled by others who are trying to take credit for making this distinction. The chapters that follow clearly lay out all this information. This book presents a lifelong strategy, including exercise and meal plans that incorporate a wide range of foods, and takes the first step in showing you how to gain the Atkins advantage, a tool that can change your life.
Dr. Atkins was always open to new ideas and his thinking evolved as a result of both new science and his own clinical observations. In the year and a half since this book was originally published, there has been a tremendous growth in the number of food products created for people controlling their carbohydrates. In the spirit of helping people enjoy healthier lives, we have reworked some of the Atkins Glycemic Ranking charts to reflect these advances in food science. Also, we have decided that it is important to distinguish between the trans fats that occur naturally in small quantities and the dangerous hydrogenated and partially hydrogenated trans fats that are used in many packaged foods.
The true value of a tool can only be appreciated through use, and I have gained tremendous insight into the incredible power of the Atkins Nutritional Approach as I have incorporated it into my own life. In doing so, I have experienced firsthand what gaining control feels like and how it can impact your response to all of life’s challenges. As a physician—and a recreational athlete—I could not imagine that controlling carbohydrates would work for me, but after struggling to manage my weight even while running forty miles a week, I decided to give it a try. Twenty pounds lighter, having clipped thirty minutes from my best time running a marathon, and in training for my first Ironman triathlon, I decided it was time to learn more about the Atkins program. I went right to the source himself. After spending time with Dr. Atkins there was nothing left to decide. This approach was working, and as I trained up to eighteen hours a week for my Ironman competition, I continued controlling my carbohydrates—and my life. I have now completed eight Ironman events (which consist of swimming 2.4 miles, riding a bicycle 112 miles, and then running a full marathon), including two trips to the World Championships in Kiahlua Kona, Hawaii.
Although many would argue that exercise alone, or exercise and calorie reduction combined, is the key to weight loss, I know how difficult this can be. When it takes thirty-five miles of running to burn one pound of body fat, it is simply no wonder that many become discouraged with exercise for weight management. Add to this the self-deprivation associated with low-calorie, reduced-fat dietary approaches, and the energy depletion that occurs with caloric restriction, and it becomes easy to understand why so many people—including me—find Atkins to be a better way
In addition to sharing my personal experience with exercise and the ANA, I have also had the opportunity to work with researchers in this field, gaining an even greater understanding of how this innovative strategy can help people not only fight obesity, but live healthier, more fulfilling lives. In my role as chairperson of the Atkins Physicians Council, I have testified at Senate hearings regarding the revision of the Food Guide Pyramid, lectured at the American College of Cardiology, and appeared on countless television and radio broadcasts.
Dr. Atkins spent his life breaking down barriers and establishing the framework for the continuance of his life’s work. The ANA has always stressed education, and with this book the process continues. The lesson plan has been written, and it is here for us to follow. We live in a complicated world, filled with many things that are beyond our control. I doubt that many people share my desire to swim, bike, and run 140 miles in one day (at least not without a nap!), but I am confident that, like me, you want to take control of your life. Controlling carbohydrates served as the first step in gaining control of my life. I have every confidence that it can help you too begin the path to taking control of your future and reaching your true potential.
—Stuart Lawrence Trager, M.D.
Chairperson, Atkins Physicians Council