The New Atkins Made Easy Read Online Free

carbohydrate intake. The downloadable Atkins Carb Counter is available in a printed version and online, as well as a phone app. You’ll be counting grams of Net Carbs, rather than total carbs. How come? Although fiber is a form of carbohydrate, it has no impact on blood sugar levels, so grams of fiber can be subtracted from the total grams of carbs in a serving, leaving only those that impact blood sugar. In the case of low-carb products, sugar alcohols likewise have minimal impact on blood sugar, so they too get a free ride. Here’s how it works. Say the total grams of carbs listed on a bar’s Nutrition Facts panel is 20, but it contains 10 grams of fiber and 7 grams of sugar alcohols. The Net Carb count would be 3 grams.
THE CARB LADDER
    The Carb Ladder (see page 16 ) offers a logical progression in which to reintroduce carbohydrate foods as you shed pounds. It also makes it easy to segue through the first three phases of the New Atkins Diet and then transition to a lifestyle that allows you to maintain your new weight. Even once you’ve added back certain foods, you’ll eat thoseon the lower rungs most frequently and those on the higher rungs less often. If you have a low carb tolerance, you may not be able to eat some of the foods on the top rungs, or you can have them only rarely. Atkins products are not listed below because they vary in carb impact; most are acceptable in Phase 1, but check the phase coding on the package to be sure.
STEP UP TO WEIGHT LOSS
    The illustration entitled Carb Balancing—Steps to Weight Loss, which appears on page 17 , shows how the rungs of the Carb Ladder fit within the three weight-loss phases. Important points to understand:
    â€¢Â On the far right, the daily range of Net Carb intake in grams ranges from 20–70, as indicated by the vertical arrow, corresponding to the rungs of the Carb Ladder.
    â€¢Â The ease with which each individual loses weight varies significantly, so the weight-loss numbers merely illustrate that as pounds melt away, you’ll gradually reintroduce categories of carb foods in a certain order.
    â€¢Â The amount of weight you plan to lose may be more or less than the example shown.
    â€¢Â Likewise, the number of daily grams of Net Carbs you’ll reach in Phases 2 and 3 may be greater or smaller.
    â€¢Â The horizontal arrows illustrate when to introduce food groups for both the Fast Track and the Slow and Steady path to weight loss.
    Phase 1
    Rung 1: Foundation vegetables—leafy greens and other low-carb vegetables
    Rung 2: Dairy foods high in fat and low in carbs—cream, sour cream, and most cheeses
    Phase 2
    Rung 3: Nuts and seeds I (but not chestnuts)
    Rung 4: Berries, cherries, and melon (but not watermelon)
    Rung 5: Whole-milk yogurt and fresh cheeses such as cottage cheese and ricotta
    Rung 6: Legumes, including chickpeas, lentils, and the like
    Rung 7: Tomato and vegetable juice “cocktail” (plus more lemon and lime juice)
    Phases 3 and 4
    Rung 8: Other fruits (but not fruit juices or dried fruits)
    Rung 9: Higher-carb vegetables such as winter squash, carrots, and peas
    Rung 10: Whole grains
    For more detail, see the list of acceptable Phase 1 foods on page 35, acceptable Phase 2 foods on page 110, and acceptable foods for Phases 3 and 4 on page 153. Phase 3 foods are also acceptable in Phase 4.



FREQUENTLY ASKED QUESTIONS
    Q. Can vegetarians do Atkins?
    A. Absolutely. It’s best to start in Phase 2 so that you can have nuts, fresh cheeses, and legumes as protein sources from the start. See “Atkins for Vegetarians,” in Chapter 5 . By beginning with 25–30 daily grams of Net Carbs, you’ll be able to get sufficient protein. For more specifics, see The New Atkins for a New You.
    Q. Do I have to eat red meat to do Atkins?
    A. No. If you prefer, you can get your protein from poultry and fish.
    Q. Can I do Atkins if I’m pregnant?
    A. With your doctor’s approval,