4.0.

Rum 1 ounce 0.0.

scotch 1 ounce 0.0.

Sherry, dry 2 ounces

2.0.

Vodka 1 ounce 0.0.

Wine, dry dessert 3.5 ounces

4.0.

Wine, red 3.5 ounces

2.0.

Wine, white 3.5 ounces

1.0.

TROUBLESHOOTING.

Sooner or later almost everyone finds that his/her weight loss temporarily halts. As you become increasingly accustomed to eating the low-carb way, it's all too easy to get sloppy about tracking your carbs. Instead of the 35 grams of Net Carbs you think think you're consuming, for example, you might actually be closer to 55 (or even 75). Whether as a result of sloppiness, c.o.c.kiness, overconfidence, or testing the limits, "carb creep" can stop weight loss in its tracks. Worse, you may lose your body's adaptation to burning primarily fat-the Atkins Edge. It's tempting to call this a plateau. But the first thing you should do is look carefully at your recent behavior and make course corrections if necessary. Ask yourself these questions: you're consuming, for example, you might actually be closer to 55 (or even 75). Whether as a result of sloppiness, c.o.c.kiness, overconfidence, or testing the limits, "carb creep" can stop weight loss in its tracks. Worse, you may lose your body's adaptation to burning primarily fat-the Atkins Edge. It's tempting to call this a plateau. But the first thing you should do is look carefully at your recent behavior and make course corrections if necessary. Ask yourself these questions: - Have you truly been eating the right foods, or have you been tempting fate with inappropriate ones? Eliminate any questionable foods.- Are you actually counting carbs? If you've been careless or stopped counting, go back to the carb level at which you were losing weight and remain there until weight loss resumes.- Have you been too enthusiastic about adding back fruit? If so, eliminate fruit other than berries and, if necessary, cut back on the size of your berry portions.- Are you eating excessive amounts of protein? Cut back to the midrange for your height but maintain your intake of fat.

HITTING A PLATEAU.

The pace of weight loss is always erratic, but the definition of a plateau is when you lose nothing-nada-despite doing everything right, over a period of at least four four weeks. If your clothes are fitting better and you've lost inches, if not weight, you're not truly on a plateau. Keep on doing what you're doing. A plateau can try the patience of a saint. But patience is exactly what you need plenty of. To get things moving, in addition to the suggestions above, try some or all of these modifications: weeks. If your clothes are fitting better and you've lost inches, if not weight, you're not truly on a plateau. Keep on doing what you're doing. A plateau can try the patience of a saint. But patience is exactly what you need plenty of. To get things moving, in addition to the suggestions above, try some or all of these modifications: - Tighten up your journal discipline. Write everything down.- Decrease your daily intake of Net Carbs by 10 grams. You may have exceeded your tolerance for carbs while losing and inadvertently stumbled upon your tolerance for maintaining your new weight. Once weight loss resumes, move up in 5-gram increments again.- Count all your carbs, including lemon juice, sweeteners, and so on.- Find and eliminate "hidden" carbs in sauces, beverages, and processed foods that may contain sugar or starches.- Increase your activity level; this works for some but not all people.- Increase your fluid intake to a minimum of eight 8-ounce gla.s.ses of water (or other noncaloric fluids) daily.- Cut back on artificial sweeteners, low-carb products, and fruit other than berries.- Do a reality check on your calorie intake. (See page 107 in Chapter 7 Chapter 7.)- If you've been consuming alcohol, back off or abstain for now.

If none of these modifications makes the scale budge for a month, you're truly on a plateau. Frustrating as it is, the only way to outsmart it is to wait it out. Continue to eat right and follow the other advice above, and your body (and the scale) will eventually comply.

PUs.h.i.+NG THE LIMITS.

Let's look at another all-too-common reason for a slowdown or stall. Call it a form of self-delusion. This is a conscious form of behavior, unlike carb creep. You may have found that you could have an occasional slice of regular bread or even sneak in a bowl of your favorite ice cream and still continue to pare off the pounds. "I have a really high metabolism," you might tell yourself, "so I can push the limits and still have Atkins work for me." Sooner or later-probably sooner, however-your weight loss will grind to a halt and you may experience renewed hunger and carb cravings, which then leads to eating more of the very foods you should stay away from.

Both carb creep and knowingly eating inappropriate foods can sabotage weeks or even months of hard work. Whether conscious or unconscious, such actions may conspire to make you think you cannot stick to the program and throw in the towel. Don't do it! You now know you can trim down on Atkins. You just need to use the knowledge that you've gained. If certain foods-low-carb bread or fruit, for example-appear to be setting you up for cravings or you simply can't stop eating them, eliminate them for a few weeks and then try to reintroduce them. Or not. There's no rule saying that you have to push your Net Carb intake beyond 30 or 40 grams a day.

But first, don't hate yourself for having fallen off the wagon. Such things happen. Have a talk with yourself about what made you vulnerable. Were you at a social gathering? Did you come back from a bike ride or the gym and feel ent.i.tled? Were you ravenous and the right foods weren't in the fridge? Were you feeling sorry for yourself for some reason and needed a "treat"? Whatever the reason, note it in your journal along with your plan of how to avoid getting into this fix again. Remember, the ability to burn off your own body fat is a valuable gift you've given yourself. Don't abuse it.

If you've had a bad day carbwise, simply eat properly the next day-and the following days. Your weight loss will likely slow down, and you may feel some cravings. If you've been completely out of control for more than a few days, you may need to return to Induction for a week or two until you get your appet.i.te and cravings under control. If you eat a high-carb meal and are particularly sensitive to carbohydrates, it could take up to a week to return to burning primarily fat for energy. That's a high price to pay for the pleasure of eating a plate of French fries.

TRIGGER FOODS.

Okay, admit it. Like most of us, you've probably at one time eaten a whole box of cookies, a supersize bag of chips, or an entire cheesecake. The specifics may differ, but the guilt, self-disgust, physical discomfort, and overall sense of having lost control are similar. This behavior is not to be confused with having a craving for more carbs several hours after a high-carb meal. With a trigger food, it's a more immediate thing. You can't stop with one. The next thing you know, you're back for just another taste, and then more, again and again, until it's gone. When the box or bag is almost empty, you think, "What the heck, I might as well finish it off," even though the physical desire for it may have pa.s.sed.

If you live alone or with an understanding partner, you may be able to simply banish your trigger foods from the house. But until you deal with the underlying reason why they provoke an uncontrollable reaction, you're at their mercy when you do come across them. In many cases trigger foods are a.s.sociated with pleasurable past experiences. Chocolate chip cookies may remind you of coming home after school and finding the house filled with their sweet aroma. You may a.s.sociate those cookies with the love and the security that you may feel is now missing in your life. Perhaps pistachio ice cream reminds you of stopping at a certain restaurant chain in happier days before your parents got divorced. Understanding why certain foods hold a power over you may help you take control.

THE URGE TO BINGE.

The Atkins Edge can also be your ally in controlling such urges. So here's the test: if you're at or just below your carb threshold, it's normal to feel comfortably empty at times without having to feel hungry. But if you're above your carb threshold, feeling empty always always triggers hunger. If you feel overly hungry before meals, or if you experience binge eating, try reducing your average daily carb intake until the hunger or urge to binge goes away. In the simplest terms, bingeing can be a symptom of consuming excess carbs, so that you're no longer able to burn your own fat reserves and experience the appet.i.te control that comes with s.h.i.+fting your metabolism. triggers hunger. If you feel overly hungry before meals, or if you experience binge eating, try reducing your average daily carb intake until the hunger or urge to binge goes away. In the simplest terms, bingeing can be a symptom of consuming excess carbs, so that you're no longer able to burn your own fat reserves and experience the appet.i.te control that comes with s.h.i.+fting your metabolism.

Here are more practical ways to head off binges.

- Never shop for food when you're hungry.- Don't wait until you're ravenous to eat.- Don't buy food you know you'll eat in the car on the way home. (Better yet, don't eat while driving!)- Understand when you're eating for emotional reasons rather than hunger.- Call your diet buddy immediately when in the grip of a trigger food.- Ask your spouse or housemate for help when you feel out of control.- Eat mindfully. Don't eat in front of the television or at the movies, when you may lose track of how much and what you're eating.- Always have suitable snacks in the house. If chocolate is a problem for you, have a subst.i.tute such as a low-carb bar always on hand.

WHAT WILL OWL BE LIKE FOR YOU?.

Though everyone's experience is unique, following are two possible scenarios for the first couple of months in OWL. Individuals with less weight to lose typically spend a shorter time in this phase, compared to others with many pounds to lose.

SCENARIO 1.

- Week 1: You move to 25 daily grams of Net Carbs, continuing to consume 12 to 15 grams of carbs in the form of foundation vegetables and reintroducing one type of nuts or seeds, then another, each day or every few days. You lose another 3 pounds.- Week 2: You move up to 30 grams of Net Carbs, branching out into berries, one type at a time, and perhaps some melon. By the end of the week, you've lost 2 pounds but find that you're craving more fruit.- Week 3: You move to 35 grams of Net Carbs and back off the berries and melon. Instead, you try some Greek yogurt one day, ricotta another day, and then cottage cheese. Another 2 pounds say good-bye to your bod.- Week 4: You advance to 40 grams of Net Carbs, reintroducing small portions of berries, without stimulating cravings this time. You lose another 2 pounds.- Week 5: You move to 45 grams of Net Carbs, treating yourself to a small alcoholic beverage over the weekend to celebrate the loss of another 2 pounds.- Week 6: You advance to 50 grams of Net Carbs but don't add another new food group. You're surprised and pleased to lose another 3 pounds.- Week 7: You move up to 55 grams of Net Carbs and have a small portion of lentil salad one day, some edamame another day, and a cup of split pea soup another day. You lose another couple of pounds.- Week 8: You increase your intake to 60 grams of Nets Carbs and introduce low-carb bread as a "shelf" for your egg or tuna salad lunches. Nonetheless, you trim off another 2 pounds.

SCENARIO 2.

- Week 1: You move to 25 grams of Net Carbs a day, reintroducing nuts and seeds, one kind at a time. Your weight loss stalls for the week.- Week 2: You stay at 25 grams of Net Carbs but lay off the nuts and seeds and replace them with more foundation vegetables. By the end of the week, you've lost 2 pounds.- Week 3: You remain at 25 grams and try the nuts and seeds again. This time, you seem to be able to tolerate them, but you lose only a pound.- Week 4: Frustrated with your slow progress, you remain at 25 grams of Net Carbs. You lose 2 pounds by week's end.- Week 5: You increase your carb count to 30 grams but add no new foods. Another pound vanishes.- Week 6: Encouraged by your ability to handle the nuts and seeds, you try introducing berries without changing your Net Carb count. You find that the berries provoke cravings, making it hard to be compliant. Although you lose another pound, it is a struggle.- Week 7: You decide to forgo berries for the time being but go up another 5 grams to 35 grams of Net Carbs. You find yourself struggling with hunger again and lose nothing for a week.- Week 8: You drop back to 30 grams of Net Carbs, having a small serving of berries every other day. You drop another pound and your cravings retreat.

If your experience resembles Scenario 1, you'll find it relatively easy to introduce new foods and increase your overall intake of carbs. Scenario 2 is clearly a different situation. Your own experience could be anywhere along this spectrum or you might lose at a faster rate, even into the second or third month on Atkins. You might be able to increase your Net Carb intake week by week without a slowdown, or you may find you need to move at a snail's pace so as to not interfere with weight loss or reactivate hunger and cravings. Progressing slowly also allows you to identify trigger foods you may find hard to eat in moderation. (Review the discussion of trigger foods on page 130.) Not everyone will be able to reintroduce all Acceptable Foods for OWL, and some folks will be able to tolerate some only occasionally and/or in small amounts. This is particularly true of legumes and low-carb grain products, which many people find that they cannot reintroduce until they're in a later phase or possibly never. Sometimes a food that initially gives you trouble can be reintroduced later without adverse consequences.

YOUR PERSONAL TOLERANCE FOR CARBS.

As the two scenarios demonstrate, your objective in OWL is to determine how many carbs you can consume and continue to lose weight, keep your appet.i.te under control, and feel energized. If relevant, you'll also want to see an improvement in various health markers. Phase 2 also enables you to explore and decide which foods you can and cannot handle. All this is part of the process of finding your personal tolerance for carbs, known as your Carbohydrate Level for Losing (CLL).

Think of it as exploring your dietary neighborhood while avoiding the metabolic bully's turf. People doing Atkins report a broad range of CLLs. Those with a higher tolerance may have a CLL of 60 to 80 grams or even higher. Still others find that they can't move much beyond the 25 grams of Net Carbs that initiate OWL. If you're losing less than a pound a week on average, you're probably close to your CLL and should not increase your carb intake. If your weight loss rate picks up, you may be able to raise your carb intake slightly. Your goal should be to enjoy as broad a range of foods as possible, but not at the risk of losing the benefits of carb restriction, namely continued weight loss, appet.i.te control, the absence of obsessive thoughts about food, high energy, and a general sense of well-being.

It's always better to stay slightly below your carb tolerance level than to overshoot it and then have to back up. The delicate balancing act of finding your personal CLL is crucial to truly understanding your metabolism so you can ultimately maintain a healthy weight. That said, it may take a bit more "backing and forthing" until you identify your CLL. As long as you stay in OWL, you'll remain at or around that number, and both pounds and inches should continue to disappear.

Your CLL is influenced by your age, gender, level of physical activity, hormonal issues, medications you may be taking, and other factors. Again, younger people and men tend to have an advantage. Increasing your activity level or exercise program may or may not raise it. No matter what your tolerance for carbs, however, it's perfectly normal to lose in fits and starts. And, as you know, the scale isn't a perfect tool to measure the positive changes you're experiencing.

After a month or two in OWL, you should have a pretty good idea of where your CLL will land. This in turn will likely predict the path that you'll follow after this phase. If your experience is like Scenario 1, you'll most likely find you can add back a variety of carbohydrate-containing foods and exceed 50 grams of Net Carbs a day without losing the Atkins Edge. However, if your experience is more like Scenario 2, you may find that you have difficulty introducing carbohydrate foods higher on the carb ladder and have a CLL of somewhere between 25 and 50. In Chapter 10 Chapter 10, we'll detail two different approaches that allow you to customize your permanent diet to your individual needs.

PERSONALIZE OWL.

Once you have the basics of Ongoing Weight Loss under your belt-that same belt that you've probably had to tighten a notch or two-it's time to learn how to customize OWL to suit your needs, culinary heritage or preferences, and metabolism. a.s.suming that you're continuing to slim down steadily, you may be able to change the order established in the carb ladder, as long as you stick to your daily quota of carbs. So if you prefer to add berries before nuts or yogurt before berries, give it a try. But don't try this with legumes (unless you're a vegetarian or vegan), which are higher in carbs. What is not negotiable is continuing to get at least 12 to 15 grams of Net Carbs from foundation vegetables. Also, be sure to: - Discontinue any new food if cravings result.- Keep portions small.- Count-don't estimate-your carbs.- Record any reactions such as weight gain, change in energy level, or cravings in your diet journal and modify your choices accordingly.

OWL FOR VEGETARIANS.

See part III part III for Ongoing Weight Loss vegetarian meal plans, which start at 30 grams of Net Carbs, allowing you to eat all unsweetened dairy products except milk (whether whole, skim, low fat, or no fat) and b.u.t.termilk. If you're one of the many people who opt for the occasional meatless meal or even a meatless day or two each week, these guidelines and meal plans will help you as well. for Ongoing Weight Loss vegetarian meal plans, which start at 30 grams of Net Carbs, allowing you to eat all unsweetened dairy products except milk (whether whole, skim, low fat, or no fat) and b.u.t.termilk. If you're one of the many people who opt for the occasional meatless meal or even a meatless day or two each week, these guidelines and meal plans will help you as well.

Meat subst.i.tutes may be made from textured vegetable protein (TVP), soy protein (tofu and tempeh), wheat gluten (seitan), and even fungi (Quorn) among other ingredients. (See Acceptable Induction Foods: Soy and Other Vegetarian Products on page 84 for a more comprehensive list.) Some of these products contain added sugars and starches and some are breaded, so read the list of ingredients carefully. In OWL, avoid tempeh products that include rice or another grain. Others contain eggs, which place them off limits for vegetarians who eschew eggs. Many products have suitable carb counts-aim for no more than 6 grams of Net Carbs per serving so you can continue to get most of your carbs from foundation vegetables. Other tips for vegetarians: - Most nonanimal protein sources (except for tofu and nut b.u.t.ters) are low in fat. Continue to get enough healthy fats in other dishes by dressing vegetables and salads with olive oil and other monounsaturated oils and eating high-fat snacks such as half a Haas avocado or some olives.- Add back nuts and seeds before berries. Nuts and seeds contain fat and protein that will make Atkins easier to do and more effective.- Tempeh, made with fermented soybeans, is higher in protein than tofu and more flavorful. Saute with veggies in a stir-fry, crumble it into chili, soup, or sauces, or marinate and grill it.- If you don't eat eggs, simply ignore the egg recipes on the meal plans and subst.i.tute crumbled tofu for scrambled eggs-a pinch of turmeric provides an appealing yellow hue. For baking, use an egg subst.i.tute product. A number of eggless breakfast suggestions appear on page 99.- Vegetarians may add back legumes before other OWL Acceptable Foods, but do so in extreme moderation (2-tablespoon servings), using them as garnishes on soups or salads.

The following suggestions apply to vegans as well as vegetarians. Shakes made with plain unsweetened soy milk (or almond milk), soy (or hemp) protein, berries, and a little sweetener can make a tasty breakfast. Use tofu in shakes (try it pureed with peanut or almond b.u.t.ter for added protein) or sauteed with vegetables to stand in for scrambled eggs. Mayonnaise made with soy instead of eggs, mixed with crumbled tofu, chopped celery and onions, and a little curry powder makes a tasty eggless salad. Silken tofu and soy creamer can be used in desserts, as can agar-agar in jellied desserts.

There are numerous soy and rice cheeses, soy burgers, and other a.n.a.logues described above, as well as nondairy "sour cream" and "yogurt." Dairy subst.i.tutes tend to be lower in carbs than their counterparts, although some cheeses are actually higher. Read the labels, as always. As long as these products don't contain added sugar or fillers, they're acceptable in Atkins. Products such as "bacon," "sausage," "burgers," and "meatb.a.l.l.s" usually contain just a few carbs per serving.

Seitan is made with wheat gluten (the protein component of wheat) and is used for many meat a.n.a.logues. It can be stir-fried, but its texture improves when it is simmered, braised, or oven-baked. Vegans should avoid Quorn products, made from fungi, which include milk solids and egg protein.

OWL FOR VEGANS.

It's clearly more challenging for vegans to do Atkins, but not impossible. If you're a vegan, you probably rely heavily on beans and other legumes, whole grains, and nuts and seeds as protein sources. Because you don't eat any dairy products, eggs, meat, or fish, it's not possible to satisfy your protein needs in Induction. By beginning in OWL, at a higher carb intake than vegetarians or omnivores, however, it's possible to do a version of Atkins that's free of all animal products.

- Start in OWL at 50 grams of Net Carbs, advancing by 5 grams of Net Carbs each week or every few weeks, as long as you continue to shed pounds, until you're 10 pounds from your goal weight.- You can eat Induction-acceptable vegetables and OWL-acceptable nuts and seeds and their b.u.t.ters, berries, and other OWL-acceptable fruits, and legumes from the start.- Consume enough soy products and other a.n.a.logues to meet your protein guidelines, being sure to have at least two different types of protein a day so as to get a mix of essential amino acids.- Be sure to add extra flaxseed, olive, walnut, and other natural oils to salads and vegetables to make up for the minimal amount of fat in most of your protein sources.

Follow the initial Ongoing Weight Loss Meal Plan for Vegans in part III part III. It may take you longer to get into a primarily fat-burning mode, as your initial carb intake is more than twice that of Induction's 20 grams of Net Carbs. You also need to be especially alert to cravings and unreasonable hunger at the higher level of carb intake. After a week at 50 grams of Net Carbs, a.s.suming that you're losing weight and not experiencing cravings, you can move up to 55 grams, adapting the vegetarian meal plans to your needs.

OWL WITH A LATIN BEAT.

Now that you're in OWL, follow the general guidelines for the phase, and continue to focus on eating simply prepared protein dishes. Keep the following in mind.

- Reintroduce legumes only after you've reintroduced nuts and seeds, berries, and additional dairy products.- If you feel you must have legumes earlier, try adding one type of bean at a time-and always in moderation-as a garnish (2 tablespoons cooked). Stop eating them if they arouse cravings or slow your weight loss.- You may try to introduce low-carb tortillas (or make your own, using Atkins All-Purpose Bake Mix), but back off if they cause cravings or you can't stop at two.- If beans or low-carb tortillas turn out to be trigger foods and you can't stop with a small portion, cease and desist.- Hold off on trying to reintroduce grains (including corn and rice) and starchy vegetables until you reach Phase 3, Pre-Maintenance.- Remember that legumes, grains, and starchy vegetables are among the foods that have gotten you in trouble in the past, and it's likely that they'll never again become the mainstay of your diet even when you reach Phase 4, Lifetime Maintenance.

WHAT'S FOR BREAKFAST IN OWL?

Once you're again eating nuts, seeds, and berries, a whole new array of breakfast options is at your fingertips. In addition to our Induction ideas (see page 98) and numerous egg options, here are a week's worth of ideas to tickle your taste buds. With one exception, each contains no more than 6 grams of Net Carbs per serving. Unless indicated, each recipe serves one.

Granola-Topped Cheese: Top cup ricotta or cottage cheese (not low fat) with a mixture of 1 tablespoon chopped walnuts and 2 tablespoons flaxseed meal. Add a packet of sweetener, if desired. Top cup ricotta or cottage cheese (not low fat) with a mixture of 1 tablespoon chopped walnuts and 2 tablespoons flaxseed meal. Add a packet of sweetener, if desired.

Almost Muesli: This cla.s.sic Swiss breakfast gets a low-carb update. Mix 2 tablespoons flaxseed meal and 1 tablespoon chopped almonds with cup plain whole milk Greek or low-carb yogurt. Add 1 packet sweetener and cinnamon to taste. Top with berries, if desired. This cla.s.sic Swiss breakfast gets a low-carb update. Mix 2 tablespoons flaxseed meal and 1 tablespoon chopped almonds with cup plain whole milk Greek or low-carb yogurt. Add 1 packet sweetener and cinnamon to taste. Top with berries, if desired.

Strawberry Smoothie: In a blender, add 2 tablespoons of unsweetened whey protein powder, 6 ounces plain unsweetened chilled almond milk, 1 packet sweetener, 2 tablespoons heavy cream, cup frozen strawberries, and teaspoon pure vanilla extract. Blend until smooth, adding a little water if too thick. In a blender, add 2 tablespoons of unsweetened whey protein powder, 6 ounces plain unsweetened chilled almond milk, 1 packet sweetener, 2 tablespoons heavy cream, cup frozen strawberries, and teaspoon pure vanilla extract. Blend until smooth, adding a little water if too thick.

Tropical Green Smoothie: It sounds weird, but it's delicious. In a blender, add 2 tablespoons unsweetened whey protein powder, Haas avocado, 2 ounces unsweetened coconut milk, 2 ice cubes, and 4 ounces unsweetened chilled almond milk. Blend until smooth, adding a little water if too thick. It sounds weird, but it's delicious. In a blender, add 2 tablespoons unsweetened whey protein powder, Haas avocado, 2 ounces unsweetened coconut milk, 2 ice cubes, and 4 ounces unsweetened chilled almond milk. Blend until smooth, adding a little water if too thick.

Pumpkin Smoothie: This recipe is slightly higher in carbs than the others. In a blender, add cup pumpkin puree (not pumpkin pie mix), 2 tablespoons unsweetened whey protein powder, 6 ounces plain unsweetened soy milk, 2 tablespoons heavy cream, 1 packet sweetener, teaspoon nutmeg or pumpkin pie spice, and 2 ice cubes. Blend until smooth, adding water if too thick. This recipe is slightly higher in carbs than the others. In a blender, add cup pumpkin puree (not pumpkin pie mix), 2 tablespoons unsweetened whey protein powder, 6 ounces plain unsweetened soy milk, 2 tablespoons heavy cream, 1 packet sweetener, teaspoon nutmeg or pumpkin pie spice, and 2 ice cubes. Blend until smooth, adding water if too thick.

Nutty Blueberry Pancakes: Beat 2 medium eggs with 1 tablespoon heavy cream and 1 tablespoon canola or high-oleic safflower oil. In another bowl, mix cup almond flour and cup flaxseed meal with teaspoon salt and 2 teaspoons cinnamon. Add to Beat 2 medium eggs with 1 tablespoon heavy cream and 1 tablespoon canola or high-oleic safflower oil. In another bowl, mix cup almond flour and cup flaxseed meal with teaspoon salt and 2 teaspoons cinnamon. Add to 1 1/3 cup seltzer water or club soda. Combine with the egg mixture. Ladle onto a hot skillet, dot with a few blueberries each, and flip when the underside is pale brown. Serve with sugar-free syrup. Makes six 4-inch pancakes. Serves 2. cup seltzer water or club soda. Combine with the egg mixture. Ladle onto a hot skillet, dot with a few blueberries each, and flip when the underside is pale brown. Serve with sugar-free syrup. Makes six 4-inch pancakes. Serves 2.

Avocado Boat: Top half a Haas avocado with cup of cottage cheese and garnish with no-added-sugar salsa. Top half a Haas avocado with cup of cottage cheese and garnish with no-added-sugar salsa.

SNACK TIME.

You'll continue your midmorning and midafternoon snack habit in OWL, but in addition to the snacks suitable for Induction, most people can now branch out a bit more. None of these ten sweet and savory snacks contains more than 5 grams of Net Carbs: - A half cup of unsweetened whole milk yogurt mixed with 2 tablespoons no-added-sugar grated coconut and 1 packet sweetener.- Celery sticks stuffed with peanut or another nut or seed b.u.t.ter.- Cuc.u.mber "boats" filled with ricotta and sprinkled with seasoned salt.- 2 chunks of melon wrapped in slices of ham or smoked salmon.- "Kebab" of 2 strawberries, 2 squares Swiss cheese, and 2 cubes jicama.- Nutty Cheese Dip: Blend 2 tablespoons cream cheese, 1 tablespoon grated sharp Cheddar, a few drops of hot pepper sauce, a pinch of paprika, and Blend 2 tablespoons cream cheese, 1 tablespoon grated sharp Cheddar, a few drops of hot pepper sauce, a pinch of paprika, and 1 tablespoon chopped pecans. Serve with red pepper strips.

- Blue Cheese Dip: Blend 2 tablespoons blue cheese into 3 tablespoons unsweetened plain whole milk yogurt. Serve with zucchini spears or another vegetable. Blend 2 tablespoons blue cheese into 3 tablespoons unsweetened plain whole milk yogurt. Serve with zucchini spears or another vegetable.- A scoop of cottage cheese topped with 2 tablespoons no-sugar-added salsa.- Mix 4 ounces tomato juice and 1 tablespoon sour cream in a bowl, and you've got yourself a refres.h.i.+ng cold creamed soup. Top with chunks of avocado if desired.- Mash cup blueberries with 2 tablespoons mascarpone cheese and top with flaxseed meal.

WHAT'S FOR DESSERT IN OWL?

Once you're eating nuts and berries, your dessert options increase exponentially, but dessert needn't be an every-night occasion. If you've planned for it during the day by setting aside the roughly 6 grams of Net Carbs or less that these treats include, that's fine. Most of the Induction minirecipes on page 102 can be garnished with nuts or berries. (Also see the recipes at www.atkins.com/recipes.) Each recipe serves one unless otherwise indicated.

- Chocolate-Peanut Whip: Using a spatula, blend together 1 tablespoon unsweetened cocoa powder, 1 tablespoon smooth peanut b.u.t.ter, and Using a spatula, blend together 1 tablespoon unsweetened cocoa powder, 1 tablespoon smooth peanut b.u.t.ter, and 1 packet sweetener. Whip 2 tablespoons of heavy cream into soft peaks and gently fold into the peanut b.u.t.ter mix. Also delicious with almond b.u.t.ter.

- "Blue" Cheese: Mash cup blueberries with 1 packet sweetener. Mix with 2 tablespoons cream cheese and 1 tablespoon heavy cream. Mash cup blueberries with 1 packet sweetener. Mix with 2 tablespoons cream cheese and 1 tablespoon heavy cream.- Raspberry Parfait: Beat cup heavy cream until soft peaks form. Add 4 ounces mascarpone and 2 packets sweetener. Beat just until smooth. Using cup raspberries, layer with the dairy mixture in 2 parfait gla.s.ses. Serves 2. Beat cup heavy cream until soft peaks form. Add 4 ounces mascarpone and 2 packets sweetener. Beat just until smooth. Using cup raspberries, layer with the dairy mixture in 2 parfait gla.s.ses. Serves 2.- Nutty Rhubarb Parfait: Make the Rhubarb Compote on page 102. Cool before layering with the whipped cream-mascarpone mixture above. Top with chopped nuts. Serves 2. Make the Rhubarb Compote on page 102. Cool before layering with the whipped cream-mascarpone mixture above. Top with chopped nuts. Serves 2.- Strawberry-Rhubarb Compote: Follow the recipe for Rhubarb Compote on page 102, but add cup sliced strawberries and cook briefly with the rhubarb. Serves 2. Follow the recipe for Rhubarb Compote on page 102, but add cup sliced strawberries and cook briefly with the rhubarb. Serves 2.- Cantaloupe-Orange Smoothie: In a blender, mix 1 scoop unsweetened whey protein powder, cup unsweetened soy milk, 1 packet sweetener, 1 cup cracked ice, cup cantaloupe b.a.l.l.s, and teaspoon orange extract. Pulse until the mixture is the consistency of soft ice cream. In a blender, mix 1 scoop unsweetened whey protein powder, cup unsweetened soy milk, 1 packet sweetener, 1 cup cracked ice, cup cantaloupe b.a.l.l.s, and teaspoon orange extract. Pulse until the mixture is the consistency of soft ice cream.- Lime-Coconut Mousse: Using an electric mixer, beat together 2 ounces soft cream cheese and 4 packets sweetener until smooth. Slowly add cup lime juice, beating until creamy. Beat in 1 teaspoon coconut extract and 1 cup heavy cream until fluffy. Place in four bowls, sprinkle with unsweetened coconut flakes, and refrigerate until serving. Serves 4. Using an electric mixer, beat together 2 ounces soft cream cheese and 4 packets sweetener until smooth. Slowly add cup lime juice, beating until creamy. Beat in 1 teaspoon coconut extract and 1 cup heavy cream until fluffy. Place in four bowls, sprinkle with unsweetened coconut flakes, and refrigerate until serving. Serves 4.

PHYSICAL ACTIVITY: YOUR PARTNER IN ACHIEVING HEALTH AND GOOD LOOKS.

Now that you're out of Induction, are feeling energized, and have shed some pounds, consider adding physical activity to your shape-up and health improvement program if you haven't already done so. If you're not accustomed to being physically active, build slowly. There's no need for expensive gym or club members.h.i.+ps, lessons, machines, weights, or workout gear. All you really need are a good pair of walking shoes or a yoga mat, some loose clothes, and perhaps some empty gallon milk bottles you can fill with water to use as weights and a resistance band, which might set you back a few dollars. If you have a stationary bike or other machine sitting unused in the bas.e.m.e.nt or garage, dust it off and climb aboard. If you're embarking on a walking program, it's worth investing in a pedometer. No, it's not essential, but it sure is empowering to tally your weekly miles in your journal.

Not sure how to fit activity into your already busy schedule? Try devoting half an hour of the time you usually spend watching television or surfing the Web to physical activity. Or mult.i.task by watching the news while doing leg lifts. Get up half an hour earlier to do yoga or stretches. Walk up and down the stairs for 10 minutes before breakfast. Take a walk on your lunch break. If you live near your job, walk or bike to work rather than take the car or bus. Or walk your kids to school rather than driving them if you live close by. (With childhood obesity on the rise, you could be doing them a favor.) There has to be a half hour in the day that you can devote to exercise if you put your mind to it. If weekdays are truly impossible, schedule time on the weekends, when you can make it a family activity. Once you begin to feel its myriad good effects, as with your new way of eating, physical activity will likely become a habit.

TIME TO MOVE TO PRE-MAINTENANCE?.

Our usual recommendation is that you proceed to Phase 3 when you're about 10 pounds from your goal weight. To decide when and if it's time for you to move to Phase 3, ask yourself the following questions: Have you been losing steadily and are now 10 pounds from your goal weight?

If so, it's time to segue into your new permanent way of eating, which is the purpose of Pre-Maintenance.

Do you have more than 10 pounds to go but are continuing to lose weight at a CLL of 50-plus without cravings and nagging hunger, but are champing at the bit for more food choices?

You can try going directly to Pre-Maintenance, but return to OWL quickly if weight loss ceases and any previous symptoms return.

Do you still have more than 10 pounds to lose and ...

- Your weight loss is stalled?- Certain foods still trigger cravings?- You're eating inappropriate foods on occasion?- Your blood sugar and insulin levels are not yet normalized?

In such a case, you're better off staying in OWL for the time being.