The New Atkins Made Easy by Colette Heimowitz Page A

cheese
1 small tomato
    2 oz mozzarella cheese
1 small tomato
    2 Tbsp blue cheese dressing
Net Carbs: 2.2g; FV: 1.9g
Net Carbs: 2.5g; FV: 2.5g
Net Carbs: 3.2g; FV: 2.5g
DINNER
4–6 oz chicken
    1 cup mixed greens
    1 / 2 small tomato
    2 Tbsp vinaigrette
4-6 oz steak or hamburger
    1 / 2 cup green beans
    1 Tbsp olive oil
    1 cup mixed greens
    1 / 2 avocado
    2 Tbsp blue cheese dressing
4–6 oz chicken
    1 cup cauliflower florets
    1 Tbsp butter
    1 cup mixed greens
    2 Tbsp creamy Italian dressing
Net Carbs: 3g; FV: 2.5g
Net Carbs: 5.4g; FV: 4.7g
Net Carbs: 4.8g; FV: 4.5g
 
Total Net Carbs: 20g
    Total Net Carbs from FV: 16.7g
Total Net Carbs: 20.8g
    Total Net Carbs from FV: 18g
Total Net Carbs: 20.9g
    Total Net Carbs from FV: 17.9g
Enjoy Atkins Endulge Treats for dessert if Net Carb consumption allows!
SHOPPING LIST FOR WEEK 2
WEEK 2
PROTEINS
DAIRY/CHEESE
VEGETABLES
SAUCES/CONDIMENTS
ATKINS PRODUCTS
Steak or Hamburgers
Butter
Hass Avocados
Blue Cheese Dressing *
Atkins Bars
Chicken
Cheddar Cheese
Green Beans
Salsa *
Atkins Shakes
Eggs
Mozzarella Cheese
Cauliflower florets
Creamy Italian Dressing *
Atkins Frozen Meals
Ham or Pork Chop
Pepper Jack Cheese
Celery
Mayonnaise or Tartar Sauce *
 
Canned Tuna or Fish Fillet
 
Green or Red Bell Pepper
Ranch Dressing *
 
Bacon or Sausages
 
Lettuce/Mixed Greens
Vinaigrette *
 
 
 
Tomatoes
Extra Virgin Olive Oil
 
    * Select sauces and condiments without added sugar.
TIME TO EVALUATE YOUR PROGRESS
    After two weeks on Atkins, you’re practically an old hand! By now you’re probably reaching your stride, losing inches and pounds. I’ll bet you can now zip up your jeans all the way again! Once more, take your measurements and weigh yourself. Why are your measurements so important? Assuming that you’re exercising, you may be gaining lean body mass and losing fat. Because muscle is denser than fat, the scale can be deceiving. How your clothes fit is another useful calculation. Even if your weight remains stable for a week or so, if your jeans zip up more easily, you’re losing fat.
    If all went well during your first week, in all likelihood you continuedto lose weight this week. If so, you’re definitely burning fat for energy. You’ve probably also banished cravings for unsuitable foods, are in control of your appetite, feel energized, and have said good-bye to any annoying symptoms if you ever had them. Keep up the good work. If you uncovered some glitches after the first week and have corrected them, the chances are good that your results have improved. It may have taken you a little longer to spark your fat-burning metabolism, but now you’re on your way.
    But what if you have made all of the recommended changes that could have been hindering weight loss in the first week but the pounds and inches refuse to budge? Sad to say, some people are highly resistant to weight loss, and you may simply be a slow starter. In addition to the issues discussed earlier, here are some possible reasons and suggestions for overcoming them:
    â€¢Â You’re simply eating too much despite thinking your portions are appropriately sized. Review the guidelines on page 54 one more time and, rather than estimate, actually measure your portions and record them.
    â€¢Â You have high insulin levels. Insulin is the fat-storing hormone. It may simply take you longer to initiate fat burning by controlling carb intake.
    â€¢Â You have an underactive thyroid. If this has been a problem in the past or you suspect it may be now, discuss it with your physician.
    â€¢Â Your menstrual period is interfering with weight loss. Some women lose very slowly or not at all right before their period.
    â€¢Â Certain medications may interfere with weight loss. Review the list on page 45 and discuss alternatives with your health care provider.
    â€¢Â You’re sedentary. Begin some form of exercise, such as walking or swimming, to see if that gets the