The New Atkins For A New You Part 19

Legumes Other foods possible*

starchy vegetables*

Whole grains*

Broth/bouillon/salt Optional 2 servings (unless you are hypertensive or on diuretic medication) *If your ACE allows.

NEW TASTES, NEW HABITS.

Now that you've slimmed down and shaped up, you may have found that other things are changing in your life as well. Perhaps your social life has improved. The downside, of course, is that social situations can test your resolve. As long as you don't exceed your ACE, you should have the Atkins Edge in your corner, but you also need to learn strategies for coping with situations that crop up at work, when dining out or traveling, and more. To a large extent, your carbohydrate threshold, aka your ACE, will influence how you'll address these "real-world" issues and situations, but don't underestimate the importance of your mind-set.

Whether your ACE is 30 or 100, as you develop new habits, they'll ultimately become second nature. You'll probably notice that you will increasingly gravitate to healthy foods and find it easier to stay away from problematic ones. Again, we advise you, as much as possible, to avoid table sugar, high-fructose corn syrup, other forms of sugar, and foods made with them, including fruit juice, energy drinks, and commercial smoothies. Once you get out of the sugar habit, you'll likely find that such foods lose their hold over you and may taste overly sweet. And now that you know that such foods wreak havoc on your body's ability to burn fat, sabotaging your efforts at weight control, you have good reason to steer clear of them.

The same goes for foods made with white flour or other refined grains. White bread, pasta, potatoes, grits, and other starchy foods may now not taste as wonderful as you remembered them. In fact, much of the flavor and satisfaction you a.s.sociated with such foods comes from the herbs, spices, and fats served with them-not the food itself. You can savor olive oil, b.u.t.ter, cream, sour cream, Parmesan cheese, and a myriad of tasty condiments on salads, vegetables, meat, fish, and a variety of other foods without the downside of metabolic interference.

Does this mean you can never again enjoy another piece of Grandma's pumpkin pie or a bowl of pasta or a stack of pancakes with maple syrup? One should never say "never." We know as well as you do that it's darn hard to live on this planet and not be tempted to occasionally eat such foods. If your weight has stabilized and you aren't experiencing cravings, you might allow yourself an occasional exception to your low-carb diet. Just remember that such empty carbs take you out of fat-burning mode. On the other hand, there's a thin line between the "just one taste" mentality and carb creep. If you're regularly having a forkful of problem foods here and a spoonful there, you could be heading for trouble. It's not that you can't recover from the temporary metabolic s.h.i.+ft away from fat burning given a few days of firm resolve, but you should understand what happens when you do. For many people, it's the equivalent of playing with fire. You've spent a lot of time and effort building your "metabolic house"-it would be a shame to burn it down.

GOOD-BYE TO OLD HABITS.

Even as you settle into your new lifestyle, it's all too common to find yourself caught up short as you find it hard to break habits you've had for years, perhaps even decades. Whether it's having a doughnut with coffee at break time or a jumbo container of popcorn at the multiplex, or eating comfort foods when you're lonely or depressed, these routines can exert a powerful influence on you. How can you change habits that may seem relatively innocuous in and of themselves but c.u.mulatively can jeopardize all the new habits you've carefully developed over the last several months? Here's a four-step way to come to grips with the situation.

1. Identify the habits that are threatening your commitment to weight maintenance and good health. List them in your diet journal.2. Check to see if you've eaten enough of the right foods in the twelve hours before you were tempted to revert to your old behavior. Habits and cravings can be a way your body says, "You're not feeding me enough."3. Look at both the short- and long-term risks these habits pose. For example, short term might be reawakening cravings that threaten your resolve and long term might be increasing your susceptibility to the type 2 diabetes in your family history.4. Come up with a replacement habit, and record it in your journal. For example, swap the doughnut for your favorite low-carb bar and make sure to always have a supply at work. Take a small bag of salted nuts and a bottle of water to the movies with you, and don't go near the snack bar. In fact, your new habit doesn't have to relate to food. Any eating that's motivated by anything other than hunger is a prime candidate for radical change. Maybe a short walk after dinner with your spouse can replace dessert. You can practice yoga rather than eat chocolate when you're feeling blue. Develop a plan of action for each new habit. If you spend too much time alone watching television in the evenings, join a book club or health club, or get involved in community activities. Look at both the long- and short-term benefits these new habits offer. Having a clear vision of how your new habit can help you maintain your healthy lifestyle, feel good about yourself, and increase the prospect of a long, healthy life is a strong motivator.Finally, don't beat yourself up if you occasionally fall back into an old habit. It takes a while to break old habits and make new ones.

AVOIDANCE VERSUS EXPERIENCE.

We talked about empty carbs above. But you can also all too easily exceed your ACE with carbohydrate foods on the three Acceptable Foods lists. Even with a relatively high ACE, you need to continue to be mindful of what you eat. Your approach may differ from how your best friend or spouse does it. For some people, the solution is to "just say no" to any carbs not on their personal list of suitable foods-basically a behavior pattern of avoidance. These individuals have decided that it just isn't worth trying out foods that aren't in their comfort zone. Others adopt this strategy after experimenting with how much and what kinds of carbs they can handle. Through hard-won experience, they've identified the line they cannot cross. For some people it's a distinct line, for others a buffer zone. The "distinct liners" behave the way a person who realizes that she/he can't handle alcohol does: experience leads to avoidance. People who find that they can be somewhat more flexible around foods with higher carb counts behave much like someone who can handle alcohol in moderation. To a large extent, the thickness of your line is likely to depend on your ACE. If you've found you do best at 40 grams of Net Carbs a day, you have a thin line and will probably find it wise to adopt a restrictive mind-set about stepping over it. But if your ACE is 90, you may have learned that your buffer zone can be a bit wider.

If experience tells you that you can handle it, knowing you can have a small portion of dessert at a dinner party or an occasional half bagel without endangering your hard-won goal weight is empowering. It's equally empowering to know that strict avoidance of anything on the other side of the "line" best protects your sense of control and physical well-being. In either case, you have to explore where you fit into this spectrum by carefully testing your response to different foods and backing away when you find that you've gone too far.

STRATEGIZING YOUR SOCIAL LIFE.

Advance planning is also key to not exceeding your limits. If you're going to be, say, at a wedding or holiday celebration that could prove to be a minefield of problematic foods, consider these survival tactics: - Have a substantial snack or even a meal before the event to temper your appet.i.te.- Look at the various offerings, decide what you're going to have, and stick with them. If you do choose to eat a high-carb food, pick your poison. If you are going to splurge on pasta salad, pa.s.s on the dessert.- Make only one trip to the buffet table.- Eat only until you're satisfied but not stuffed.- Drink alcohol in moderation, both because your body burns it before carbs and fat and so as not to let down your inhibitions and eat inappropriate foods. Pa.s.s on any drinks that contain fruit juice or sugar.- If your host or hostess pressures you to have just one piece of pie or cake, politely say that you're too full. Or take a small taste, say it is delicious, and then claim that you're so full you can't eat any more.

What about when you're on vacation or a business trip to a dining mecca? After all, it would be a shame to go to New Orleans, San Francisco, or New York and not sample some of the local delicacies. Here are some ideas of how to enjoy the cuisine without overdoing it.

- Have eggs or a low-carb shake for breakfast and a salad with protein for lunch. That should leave a bit of a margin to enjoy the local specialty-in moderation, of course. (Also see the sidebar "Thumbs Down, Thumbs Up.")- Explore the range of local foods. The seafood in San Francisco and New Orleans is justly famous. Choose a local specialty that's prepared without breading or starchy sauces.- The moment you get home, return to your ACE if you've not gained weight.- If you've put on a couple of pounds, drop back 10 to 20 grams of Net Carbs until you restore your goal weight.

THUMBS DOWN, THUMBS UP.

Your long-term success in maintaining your healthy new weight will depend in large part on the small choices you make every day. Here are just a few alternatives to foods that can get you into trouble.

Thumbs Down Thumbs up Tortilla chips Salted nuts or seeds Crackers Bran crispbread Potato chips Soy chips Glazed/honey-cured ham Regular ham Turkey loaf Turkey breast Tuna sandwich Tuna salad plate Meat loaf Roast beef Breaded shrimp Sauteed or grilled shrimp Stuffed clams Steamed clams Crab cakes Steamed or sauteed crabs Chicken nuggets Grilled chicken Smoothie Atkins Advantage shake Fruit juice Berries or other fruit m.u.f.fin Atkins Day Break bar Chocolate bar Atkins Endulge bar Brownie Atkins Advantage bar Flavored yogurt Whole milk yogurt with fresh berries Almost any dessert Berries and cream

THE MIND GAME.

In addition to developing new habits and eating filling foods in the form of protein, fat, and fiber, there's a third component that comes into play in order to stay in charge of your intake. We're talking about the relations.h.i.+p between your emotions and food. Find a time when you know you won't be disturbed and record in your journal your feelings about your accomplishments, your new looks, and your sense of what's possible. We know, we've said it before, but please pay special attention this time. If you're like many people who've recently transformed themselves, you may be on an emotional high, with all sorts of plans for the future. Now that you know you can take charge of your eating habits, your health, and your physical self, you realize that there are many other changes you can make as well. Consider how this empowering experience may help you open other doors in your life-if it hasn't already. List them as possible goals. Certainly, several of our Success Stories demonstrate that changing one's appearance or making health improvements often leads to major life s.h.i.+fts. What have you dreamed of doing but put aside because you didn't think you could achieve it? Now is the time to dust off those dreams and go for them.

Also record in your journal any disappointments that you may have experienced in the last few weeks. It's not uncommon to feel a complex mix of emotions upon reaching your goal weight. Among other things, you no longer have the ongoing reduction in your weight and measurements to reinforce your motivation. Also, it's all too easy to have blamed all your problems in the past on being overweight and then feel let down when certain issues remain after the pounds depart. For example, you may have a.s.sumed that once you subtracted all those pounds and inches, you'd see your career blossom. Or you may have thought that your social life would improve once you slimmed down. Guess what? You still have to work at making changes. If you were always shy because of your size, it's unrealistic to a.s.sume that you'll promptly become an extrovert as you shrink. After all, you've changed your body, not had a personality transplant! It may take you some time to achieve the confidence that goes with that terrific-looking person you see in the mirror.

Sometimes, however, it isn't just a matter of becoming comfortable with that changed person. All too often, formerly heavy people find that they have a hard time letting go of their old self-image. It's not that they don't want to, but they are so used to seeing themselves as unattractive, overweight, and unworthy that they continue to think of themselves that way. Some of this can be dealt with at the conscious level. For example, simply taping before and after photos of yourself to your mirror can provide a constant reminder of how much you've changed for the better.

PERCEPTION AND REALITY.

The part of your brain that enables you to touch your finger to your nose with your eyes closed also tells you, for example, how much s.p.a.ce you occupy. Try this exercise if you've lost more than 30 pounds: - Put two straight-back chairs back-to-back in the middle of the room.- Stand by one chair and pull it out just far enough that your eye tells you there's enough s.p.a.ce to pa.s.s between them with your hips barely brus.h.i.+ng the chair backs.- Now step between the chairs to see how good your eye was at judging your width.We've found that most people who've recently lost a significant amount of weight pull the chair out too far, often by several inches. People who've been the same weight for more than two years, however, usually nail it to within an inch. This how-wide-am-I instinct apparently takes between six and twelve months to adjust after major weight loss. And this is only one sense-of-self instinct out of many, all of which take time to realign after you lose weight. In the meantime, you need to consciously tell yourself, "I'm doing great, and I'm proud of myself."

LIFE GOES ON.

The real risk here is that if you continue to hang on to your old image of yourself, sooner or later you may revert to that reality because it's familiar territory. The other image, the one expressed by your new physique, is still filled with uncertainty. And life goes on, with all its messiness. You may be looking and feeling great, but your kids will still get sick, talk back, break things, and bicker with their siblings. Your significant other will not always be a model of understanding and support. You may lose your job. Your car won't promise to never break down. You get the picture: you've made a major change in a big part of your life, but in case you haven't noticed, the world doesn't revolve around you.

It's important to find a way to air such concerns, whether in the Atkins online community or with your friends or family members. Don't let setbacks (whether real or perceived) in your personal and work life drive you back to your old way of eating. In our Success Stories, you've already met nine people like you who confronted their weight and their inner demons. Reread some of their stories, and you'll see that they often struggled not just with their new weight but with their sense of self. It may take some time before you feel completely comfortable with the new you, the permanently slim you.

TO EXERCISE OR NOT: THAT IS THE QUESTION.

If you've reached Lifetime Maintenance, you've already made great strides in achieving a healthy body. If you haven't already done so, now is the time to consider incorporating some enjoyable forms of physical activity into your lifestyle. More often than not, they'll enrich your Atkins experience and offer additional health benefits. Studies indicate that people who are physically active have a better chance of maintaining their weight loss than do sedentary folks.1 For some of you, the role of exercise in controlling your weight may be small-genetics play a major role-but there are other reasons to consider adopting an exercise routine. For example, bone health and minimizing the risk of osteoporosis are closely linked to activity, especially resistance, or weight-bearing, exercise. Whether you're in your twenties and want to improve your athletic performance or in your eighties and want to maintain normal daily activities, resistance exercises are also the most efficient way to increase your muscle endurance, strength, and power. For some of you, the role of exercise in controlling your weight may be small-genetics play a major role-but there are other reasons to consider adopting an exercise routine. For example, bone health and minimizing the risk of osteoporosis are closely linked to activity, especially resistance, or weight-bearing, exercise. Whether you're in your twenties and want to improve your athletic performance or in your eighties and want to maintain normal daily activities, resistance exercises are also the most efficient way to increase your muscle endurance, strength, and power.

Such sustained rhythmic exercises as swimming, cycling, and running are great ways to improve your heart and circulatory and respiratory systems. These endurance forms of exercise also complement many of the metabolic adaptations induced by the Atkins Diet, such as increased fat burning. Do you have to exercise two hours a day to keep your weight under control and maintain appet.i.te control, lack of food cravings, and other benefits? Absolutely not! Remember, if you continue to follow the program's principles you'll have the Atkins Edge, so you don't need to overdo the exercise to control the metabolic bully. But to optimize mental and physical health and well-being, most of us benefit from regularly finding time to exercise.

THINGS CHANGE.

Now that you're getting comfortable with your new lifestyle and feeling that the struggle you've had with your weight is finally history, don't forget this important point. The only constant in life is change. Imagine one or more of these situations: - You join a swim team and start competing in meets.- You leave your desk job for one that involves more physical labor.- You start bicycling three miles to and from work instead of taking the bus.- You move from the suburbs to the city and walking becomes your usual mode of transportation.

It's possible that any of these changes will increase your daily energy use, enabling you to eat a bit more, either as whole food carbohydrates or as healthy, natural fats, to stay at your goal weight.

Now consider these situations: - You suffer a ski injury and spend several months in a cast.- You have a new baby in the house and find yourself stressed and sleep-deprived.- Your doctor prescribes antidepressants to help you deal with a family crisis.- A new job requires frequent travel, interfering with your fitness regimen.

Chances are that any of the above will reduce your daily energy use, meaning you'll need to lower your ACE to maintain your weight.

Now let's take a longer view. If you're 40 years old, exercise regularly, and have no health issues, you may be able to continue to manage your weight by staying at your ACE for years to come. As we've discussed before, numerous factors-some in your control and others not (including your genes)-influence your metabolism, which in turn determines your ACE. Aging tends to slow your metabolism, so can certain drugs and hormonal changes. As long as you're attuned to the implications of such changes, you can stay in charge of your weight by either eating fewer carbs, upping your activity level (which works for some people), or both.

TO ERR IS HUMAN.

We know and you know that occasionally, there is the chance that you'll slip up. The following three situations should help you handle smaller and bigger indiscretions.

Small Stuff. You find yourself chowing down a cherry Danish, a raisin bagel, or another high-carb food of dubious value. You find yourself chowing down a cherry Danish, a raisin bagel, or another high-carb food of dubious value. Recovery tactic: Recovery tactic: Once your weight has been stable for several months, it's likely that such an indiscretion won't impact your weight, although it might make you feel sluggish for a day or two. Once you realize what you're doing, stop immediately and get back on track with the healthy way you've been eating. Once your weight has been stable for several months, it's likely that such an indiscretion won't impact your weight, although it might make you feel sluggish for a day or two. Once you realize what you're doing, stop immediately and get back on track with the healthy way you've been eating.

A Week of Carb Overindulgence: You spend a week in Cancun and succ.u.mb to the lure of quesadillas and margaritas. Not only do you gain weight, you're also plagued with carb cravings. You spend a week in Cancun and succ.u.mb to the lure of quesadillas and margaritas. Not only do you gain weight, you're also plagued with carb cravings. Recovery tactic: Recovery tactic: Since most of the weight gain from a brief episode of carb overindulgence is water, the best antidote is to reduce your carb intake. As soon as you get home, drop 20 daily grams of Net Carbs below your ACE. If the excess pounds won't budge and you're still experiencing cravings, return to OWL for a week or two until things are back under control. Since most of the weight gain from a brief episode of carb overindulgence is water, the best antidote is to reduce your carb intake. As soon as you get home, drop 20 daily grams of Net Carbs below your ACE. If the excess pounds won't budge and you're still experiencing cravings, return to OWL for a week or two until things are back under control.

Falling off the Wagon: An event such as a breakup with a significant other, a lost job, or another major disappointment sends you back to your old, unhealthy eating habits. Even a positive event, such as beginning a relations.h.i.+p with someone who doesn't follow the Atkins lifestyle, can trigger a lapse from your new eating habits. After several weeks and several pounds, you're feeling disgusted with yourself. Your pre-Atkins symptoms have returned with a vengeance, and you can't fit into your new clothes. An event such as a breakup with a significant other, a lost job, or another major disappointment sends you back to your old, unhealthy eating habits. Even a positive event, such as beginning a relations.h.i.+p with someone who doesn't follow the Atkins lifestyle, can trigger a lapse from your new eating habits. After several weeks and several pounds, you're feeling disgusted with yourself. Your pre-Atkins symptoms have returned with a vengeance, and you can't fit into your new clothes. Recovery tactic: Recovery tactic: First of all, don't beat yourself up. Get off the guilt trip, which will just lead to more destructive eating. Instead, go back to OWL until your cravings are under control. Then move to Pre-Maintenance to restore your goal weight and maintain it for a month. First of all, don't beat yourself up. Get off the guilt trip, which will just lead to more destructive eating. Instead, go back to OWL until your cravings are under control. Then move to Pre-Maintenance to restore your goal weight and maintain it for a month.

These three examples ill.u.s.trate several points. First, the longer you wait to take action, the more aggressive your response needs to be. A minor slipup may require no action other than to examine why it happened and plan future defenses. A binge or period during which you depart from your low-carb way of eating demands more proactive measures. Regard any such departure as a learning experience of how thin is the line between your carb threshold and overdoing it. It also clearly demonstrates how a cascading series of events can threaten your long-term weight control program. More important, however, you'll realize that you can reverse the tide. It's as simple as this: You were in control. You fell out of control. Now you know what you have to do to take control again.

At this moment, while you're still new to Lifetime Maintenance, you may honestly believe you'll never backtrack. Maybe you're one of those remarkably strong people who never do, but if you're like many of us, you will occasionally slip up. Just remember that you have all the skills you need to execute a fast reverse and then move forward with the rest of your life full of health and vitality.

TWO OUTCOMES.

Undoubtedly, the question running through your head is "Will I really be able to stay slim and control my eating habits for the rest of my life? " Without claiming to be fortune-tellers, we can predict whether or not you'll succeed in making your goal weight your permanent weight. That's right. We don't even have to meet you. Ask yourself these questions: 1. Are you someone who couldn't wait to reach your goal weight so you could eat all those foods you've been missing?2. Do you believe that now that you've slimmed down, you'll be able to keep the excess pounds off by eating almost anything in moderation and practicing self-control?3. Do you want to push your carb intake as high as you possibly can?4. Do you "get it" that only by permanently changing your way of eating will you avoid repeating the past?5. Do you understand the role that certain foods play in controlling your appet.i.te?6. Do you realize that it's better to not push your carb threshold to the max but to settle at a level that you can sustain without cravings?

If you answered yes to any of the first three questions, we predict that your weight will creep (or maybe even lurch) back, along with the attendant health problems. Before you know it, you'll be starting Induction again or trying a new diet. But if you can honestly answer yes to questions 4, 5, and 6-and abide by them-we predict that you'll achieve long-term success. If you're in the second group, you should be able to get on with your life without worrying constantly about your weight and health.

ADVICE FOR LIFE.

If you didn't pa.s.s the test above with flying colors, memorize the correct answers to all six questions. For sustained success, also remind yourself frequently of all the things that you've learned in your weight loss journey. Continue to consume at least 12 to 15 grams of your Net Carbs in the form of foundation vegetables and abide by these twenty tips, and you'll make your goal weight your lifetime weight: 1. Rely on satisfying foods. Rely on satisfying foods. Protein foods keep you feeling pleasantly full and are fundamentally self-limiting. Almost everyone has eaten a couple of dozen cookies in an evening at some time in his or her life, but how many people have eaten as many hard-boiled eggs at one sitting? Other than a contestant at a county fair, probably no one! Protein foods keep you feeling pleasantly full and are fundamentally self-limiting. Almost everyone has eaten a couple of dozen cookies in an evening at some time in his or her life, but how many people have eaten as many hard-boiled eggs at one sitting? Other than a contestant at a county fair, probably no one!2. Don't skimp on natural fats. Don't skimp on natural fats. Even though you're now at your goal weight, you're still burning mostly fat for energy, along with a relatively small portion of carbohydrates. Since you're no longer losing weight, it's your dietary fat that's keeping your body warm and your muscles working. Never forget that getting enough fat in your diet keeps your appet.i.te and cravings under control. Even though you're now at your goal weight, you're still burning mostly fat for energy, along with a relatively small portion of carbohydrates. Since you're no longer losing weight, it's your dietary fat that's keeping your body warm and your muscles working. Never forget that getting enough fat in your diet keeps your appet.i.te and cravings under control.3. Remember the magic number. Remember the magic number. Never, ever let yourself gain more than 5 pounds without taking action to restore your goal weight. Never, ever let yourself gain more than 5 pounds without taking action to restore your goal weight.4. Go easy on fruit. Go easy on fruit. Eating too much fruit pushes up your insulin level and makes you store fat. Even with a relatively high ACE, you should probably confine yourself to no more than two daily servings. With a low ACE, you're better off with at most one serving of berries. Regardless of your carb tolerance, concentrate on those with lower carb counts and more fiber, such as berries, cherries, melon, and that vegetable that pretends it's a fruit: rhubarb. Eating too much fruit pushes up your insulin level and makes you store fat. Even with a relatively high ACE, you should probably confine yourself to no more than two daily servings. With a low ACE, you're better off with at most one serving of berries. Regardless of your carb tolerance, concentrate on those with lower carb counts and more fiber, such as berries, cherries, melon, and that vegetable that pretends it's a fruit: rhubarb.5. Keep sipping. Keep sipping. Drink plenty of fluids and take your supplements. Drink plenty of fluids and take your supplements.6. Always read labels. Always read labels. Be alert to added sugar and other ingredients best avoided in packaged foods. Be alert to added sugar and other ingredients best avoided in packaged foods.7. Steer clear of trigger foods. Steer clear of trigger foods. You know what they are. Keep them out of the house if at all possible. You know what they are. Keep them out of the house if at all possible.8. Make compromises with excess carbs an increasingly less common behavior. Make compromises with excess carbs an increasingly less common behavior. It's unlikely that the occasional slice of pizza or ice cream cone will never pa.s.s your lips. But if you're going to succeed long term, you'll figure out how to recover, return to your ACE, and minimize such lapses in the future. It's unlikely that the occasional slice of pizza or ice cream cone will never pa.s.s your lips. But if you're going to succeed long term, you'll figure out how to recover, return to your ACE, and minimize such lapses in the future.9. Keep moving. Keep moving. Staying active will increase the likelihood that you'll keep your weight under control. Increasing your activity may also help in the event that your weight starts to trend upward. Weight-bearing and resistance exercise will increase your strength while toning your muscles so you look even better. Staying active will increase the likelihood that you'll keep your weight under control. Increasing your activity may also help in the event that your weight starts to trend upward. Weight-bearing and resistance exercise will increase your strength while toning your muscles so you look even better.10. Track your numbers. Track your numbers. Weigh and measure yourself weekly or use weight averaging so you can nip in the bud any gains that result from "carb creep." Weigh and measure yourself weekly or use weight averaging so you can nip in the bud any gains that result from "carb creep."11. Eat before you go. Eat before you go. Having a protein-plus-fat snack or even a meal before you go to a foodcentric event will take the edge off your hunger and make you more able to resist inappropriate items on the buffet table. Having a protein-plus-fat snack or even a meal before you go to a foodcentric event will take the edge off your hunger and make you more able to resist inappropriate items on the buffet table.12. Take it with you. Take it with you. For work, on the road, or even a movie, pack snacks such as nuts or cheese so you won't be tempted by the usual sky-high-carb offerings. For work, on the road, or even a movie, pack snacks such as nuts or cheese so you won't be tempted by the usual sky-high-carb offerings.13. Use low-carb specialty foods carefully. Use low-carb specialty foods carefully. Bars, shakes, and other specialty foods can replace their high-carb a.n.a.logues, eliminating any sense of deprivation. Bars, shakes, and other specialty foods can replace their high-carb a.n.a.logues, eliminating any sense of deprivation.14. Compromise when necessary Compromise when necessary (and learn from the experience). When there are no good options, make the best choice available. (and learn from the experience). When there are no good options, make the best choice available.15. Stay in touch. Stay in touch. Continue to share with another Atkins "graduate" and check in with others on the Atkins Community Web site. The challenges don't cease, although they should get easier over time, and you may be able to help others reach their goals. Continue to share with another Atkins "graduate" and check in with others on the Atkins Community Web site. The challenges don't cease, although they should get easier over time, and you may be able to help others reach their goals.16. Get rid of your "fat" wardrobe. Get rid of your "fat" wardrobe. If you have nothing to wear that hides extra pounds, you'll have an early alert system if you start to regain weight and an economic incentive to take immediate action. If you have nothing to wear that hides extra pounds, you'll have an early alert system if you start to regain weight and an economic incentive to take immediate action.17. Prepare, prepare, prepare. Prepare, prepare, prepare. If you're eating out, check the menu online beforehand. If you're going grocery shopping, make a list and stick to it. Antic.i.p.ating situations in which temptation might well rear its ugly head is a powerful strategy. If you're eating out, check the menu online beforehand. If you're going grocery shopping, make a list and stick to it. Antic.i.p.ating situations in which temptation might well rear its ugly head is a powerful strategy.18. Act quickly. Act quickly. If you detour from Atkins for a day or more, get back on track ASAP. The longer you're off, the harder it may be to resume. If you detour from Atkins for a day or more, get back on track ASAP. The longer you're off, the harder it may be to resume.19. Remind yourself. Remind yourself. Review your diet journal occasionally, and take a peek at your "before" photo. Review your diet journal occasionally, and take a peek at your "before" photo.20. Savor your power. Savor your power. Remind yourself regularly of the tremendous accomplishment you have made and how it impacts not just you but your family and friends. You've made yourself healthier and more attractive and inspired others to do the same. Remind yourself regularly of the tremendous accomplishment you have made and how it impacts not just you but your family and friends. You've made yourself healthier and more attractive and inspired others to do the same.

THE WAY WE WERE DESIGNED TO EAT.

To conclude this portion of the book, we remind you once again that by controlling your carbohydrate intake, you make your body burn primarily body fat and dietary fat for energy. This, in turn, allows you to lose weight and later maintain that new weight, while also improving a host of health indicators. Known as the Atkins Edge, this metabolic adaptation also allows you to enjoy a steady source of energy, making excessive hunger and cravings for carbohydrate foods a thing of the past. With that tool at your disposal, permanent weight control is within your grasp.

After reading part III part III, "Eating Out, Eating In: Atkins in the Real World," move on to part IV part IV, where we discuss the compelling research that confirms that consuming a high-fat, moderate-protein diet, which describes Atkins, improves a broad range of health indicators that impact heart health, metabolic syndrome, and diabetes.

Part III

EATING OUT, EATING IN: Atkins in the Real World

Chapter 11.

LOW-CARB FAST-FOOD AND RESTAURANT MEALS.

From fast food to fine cuisine, we've got you covered. Check out our restaurant guides, and then, in chapter 12 chapter 12, move on to our delicious low-carb recipes and meal plans for every phase.

EATING ON THE RUN.

When you're on the road, grabbing lunch between appointments, or taking the family out without breaking the bank, chances are that you'll be patronizing some of the big chain fast-food eateries. Here are some lower-carb options that won't blow your diet. This is not to say that these foods should be your daily fare or that some of them aren't high in calories, have a few grams of added sugar, or contain trans fats.

ARBY'S/WWW.ARBYS.COM Thumbs Up: Minus the bun: Roast Chicken, Roast Turkey, Roast Ham, Roast Beef, Roast Beef melts, Reuben Corned Beef, and BLT sandwiches and contents of all subs; Chopped Turkey Club Salad with b.u.t.termilk Ranch dressing. Minus the bun: Roast Chicken, Roast Turkey, Roast Ham, Roast Beef, Roast Beef melts, Reuben Corned Beef, and BLT sandwiches and contents of all subs; Chopped Turkey Club Salad with b.u.t.termilk Ranch dressing.

Thumbs Down: Popcorn Chicken; Chicken Fillets; most salad dressings and condiments. Popcorn Chicken; Chicken Fillets; most salad dressings and condiments.

A & W/WWW.AWRESTAURANTS.COM.

Thumbs Up: Minus the bun: Hot Dog, Cheese Dog, Coney Dog, hamburgers, cheeseburgers, Grilled Chicken sandwich; Ranch dipping sauce. Minus the bun: Hot Dog, Cheese Dog, Coney Dog, hamburgers, cheeseburgers, Grilled Chicken sandwich; Ranch dipping sauce.

Thumbs Down: Chicken Strips, Crispy Chicken Sandwich, Corn Dog Nuggets, BBQ and Honey-Mustard dipping sauce. Chicken Strips, Crispy Chicken Sandwich, Corn Dog Nuggets, BBQ and Honey-Mustard dipping sauce.

BLIMPIE/WWW.BLIMPIE.COM.

Thumbs Up: Minus the bun: Deli Subs, Super Stacked Subs, Hot Philly Cheese Steak and Hot Pastrami subs; also Antipasto, Chef, Grilled Chicken, and Tuna salads; blue cheese, Caesar, and oil and vinegar salad dressings. Minus the bun: Deli Subs, Super Stacked Subs, Hot Philly Cheese Steak and Hot Pastrami subs; also Antipasto, Chef, Grilled Chicken, and Tuna salads; blue cheese, Caesar, and oil and vinegar salad dressings.

Thumbs Down: All panini grilled subs, Hot Meatball Sub; Chile Ole and Roast Beef'n Bleu salads; Blimpie Sauce and Dijon Honey Mustard. All panini grilled subs, Hot Meatball Sub; Chile Ole and Roast Beef'n Bleu salads; Blimpie Sauce and Dijon Honey Mustard.

BURGER KING/WWW.BK.COM.

Thumbs Up: Minus the bun: All burgers and Whoppers and Tendergrill Chicken Sandwich; Tendergrill Garden Salad (remove the carrots in earlier phases); Ken's Ranch dressing; Ham Omelet Sandwich with/without bacon/sausage (minus the bun and honey b.u.t.ter sauce); Veggie Burger okay for Phase 3 (minus the bun). Minus the bun: All burgers and Whoppers and Tendergrill Chicken Sandwich; Tendergrill Garden Salad (remove the carrots in earlier phases); Ken's Ranch dressing; Ham Omelet Sandwich with/without bacon/sausage (minus the bun and honey b.u.t.ter sauce); Veggie Burger okay for Phase 3 (minus the bun).

Thumbs Down: Tendercrisp Chicken, Tendercrisp Garden Salad, Chicken Tenders; Honey Mustard and Ken's Fat-free Ranch dressings. Tendercrisp Chicken, Tendercrisp Garden Salad, Chicken Tenders; Honey Mustard and Ken's Fat-free Ranch dressings.

CARL'S JR./WWW.CARLSJR.COM Thumbs Up: Low-Carb Six-Dollar Burger (wrapped in lettuce leaves); minus the bun: Famous Star, Big Carl, Guacamole Bacon Burger, most other burgers/cheeseburgers, and Charbroiled Chicken Club; Charbroiled Chicken Salad (lose the croutons); house and blue cheese salad dressings; house and Buffalo wing sauces. Low-Carb Six-Dollar Burger (wrapped in lettuce leaves); minus the bun: Famous Star, Big Carl, Guacamole Bacon Burger, most other burgers/cheeseburgers, and Charbroiled Chicken Club; Charbroiled Chicken Salad (lose the croutons); house and blue cheese salad dressings; house and Buffalo wing sauces.

Thumbs Down: Teriyaki Burger, Parmesan Chicken Sandwich and all other fried chicken and fish dishes; thousand island and low-fat balsamic salad dressings; BBQ, honey mustard, and sweet and sour sauces. Teriyaki Burger, Parmesan Chicken Sandwich and all other fried chicken and fish dishes; thousand island and low-fat balsamic salad dressings; BBQ, honey mustard, and sweet and sour sauces.

CHICK-FIL-A/WWW.CHICK-FIL-A.COM.

Thumbs Up: Minus the biscuit: breakfast egg, cheese, sausage, and bacon dishes; sausage breakfast burrito (unwrap and discard the tortilla); Chargrilled Chicken Club and Chicken Salad sandwiches minus the bread; blue cheese, Caesar, and b.u.t.termilk ranch salad dressings; Buffalo and b.u.t.termilk ranch sauces. Minus the biscuit: breakfast egg, cheese, sausage, and bacon dishes; sausage breakfast burrito (unwrap and discard the tortilla); Chargrilled Chicken Club and Chicken Salad sandwiches minus the bread; blue cheese, Caesar, and b.u.t.termilk ranch salad dressings; Buffalo and b.u.t.termilk ranch sauces.

Thumbs Down: All breaded and fried chicken dishes; Chick-fil-A sauce and barbecue, honey mustard, and Polynesian sauces; fat-free honey mustard and other low- or no-fat salad dressings. All breaded and fried chicken dishes; Chick-fil-A sauce and barbecue, honey mustard, and Polynesian sauces; fat-free honey mustard and other low- or no-fat salad dressings.

DAIRY QUEEN/WWW.DAIRYQUE EN.COM.

Thumbs Up: Minus the bun: Grillburgers, hamburgers, cheeseburgers, hot dogs, cheese dogs, grilled chicken and turkey items; side salad (lose the carrots in earlier phases); BBQ, Wild Buffalo, and ranch dipping sauces. Minus the bun: Grillburgers, hamburgers, cheeseburgers, hot dogs, cheese dogs, grilled chicken and turkey items; side salad (lose the carrots in earlier phases); BBQ, Wild Buffalo, and ranch dipping sauces.

Thumbs Down: All crispy chicken items; blue cheese, sweet and sour, honey mustard dipping sauces, all fat-free salad dressings. All crispy chicken items; blue cheese, sweet and sour, honey mustard dipping sauces, all fat-free salad dressings.

HARDEE'S/WWW.HARDEES.COM Thumbs Up: Hardee's Alternative Options menu: Low-carb Thickburger, low-carb Breakfast Bowl, and Charbroiled Chicken Club "Sandwich" salad. Hardee's Alternative Options menu: Low-carb Thickburger, low-carb Breakfast Bowl, and Charbroiled Chicken Club "Sandwich" salad.

Thumbs Down: All other burgers with buns. All other burgers with buns.

KFC/WWW.KFC.COM.

Thumbs Up: Roasted Chicken Caesar or Caesar side salad, both without croutons; roasted chicken BLT salad; Heinz b.u.t.termilk Ranch Dressing; most wing dishes; green beans, KFC Mean Greens. Roasted Chicken Caesar or Caesar side salad, both without croutons; roasted chicken BLT salad; Heinz b.u.t.termilk Ranch Dressing; most wing dishes; green beans, KFC Mean Greens.

Thumbs Down: All fried, breaded, or crispy dishes and salads; biscuits, most sides. All fried, breaded, or crispy dishes and salads; biscuits, most sides.