Think you know the Atkins Diet? Think again. This completely updated, easier-than-ever version of the scientifically-proven Atkins diet has helped millions of people around the world lose weight—and maintain that weight loss for life. The New Atkins is...
Powerful: Learn how to eat the wholesome foods that will turn your body into an amazing fat-burning machine.
Easy: The updated and simplified program was created with you and your goals in mind.
Healthy: Atkins is about eating delicious and healthy food—a variety of protein, leafy greens, and other vegetables, nuts, fruits, and whole grains.
Flexible: Perfect for busy lifestyles: you can stick with Atkins at work, at home, on vacation, when you're eating out—wherever you are.
Backed by Science: More than 50 studies support the low-carb science behind Atkins.
But Atkins is more than just a diet. This healthy lifestyle focuses on maintenance from Day 1, ensuring that you'll not only take the weight off—you'll keep it off for good. Featuring inspiring success stories, all-new recipes, and 24 weeks' worth of meal plans, The New Atkins for a New You offers the proven low-carb plan that has worked for millions, now totally updated and even easier than ever.
About the Author
Dr. Stephen D. Phinney is a Professor of Medicine Emeritus at UC-Davis. He is on the editorial board of the American Journal of Clinical Nutrition. He has twenty-five years of clinical experience as a director of multi-disciplinary weight management programs and has contributed to books and peer reviewed articles and is an expert in low carb nutrition and metabolism, fatty acids, inflammation, and the metabolic syndrome.
Dr. Jeff S. Volek is an Associate Professor of Kinesiology at the University of Connecticut. He is an associate editor at both The Journal of Nutrition and Metabolism and the Review of Diabetic Studies. He has contributed to numerous peer reviewed publications and is an expert on low carb diets, exercise and nutrition, weight loss and dieting, and dietary supplements.
Read an Excerpt
Welcome to the new Atkins.
You have a lot on your plate. Between holding down a job and/or raising a family and other activities, you’re probably long on responsibilities and commitments and short on time. No doubt your to-do list grows with every passing day. So the last thing you need is a dietary approach that’s complicated or time-consuming. Instead, you want an easy-to-follow way of eating that allows you to slim down quickly and stay there, address certain health problems, and boost your energy.
Atkins is the program you’ve been looking for.
Maybe you’ve heard about Atkins before. Maybe you’ve even tried it before. If so, this book will show you a whole new way to live the Atkins lifestyle that’s easier and more effective than any previous book has offered. Welcome back. You’ll love the updated Atkins.
Or perhaps you’re new to the Atkins program. Read on and find out why the Atkins lifestyle is the key to not just a slimmer body but also a healthier life. Not only is doing Atkins easier than ever, a growing number of researchers have recently conducted experiments aimed at better understanding how carbohydrate restriction impacts health. In the last few years more than fifty basic and applied studies have been published which, in addition to validating the safety and effectiveness of the Atkins Diet, also provide new insights into ways to optimize the Atkins lifestyle.
We’ll tell you how the right foods will help you take charge of your weight, boost your energy, and generally make you feel better. You’ll learn everything that you need to know now and for a lifetime of weight control. You’ll also come to understand that:
- Excess weight and poor health are two sides of the same coin.
- The quality of the food you eat affects your quality of life.
- Atkins is a way of eating for life, not a quickie weight loss diet.
- Activity is the natural partner of a healthy diet.
Before telling you more about The New Atkins for a New You, let’s establish the logic of a low-carbohydrate lifestyle.
Here’s a pop quiz for you. When eaten in large amounts, which macronutrient raises your blood levels of saturated fats and triglycerides: protein, fat, or carbohydrate? You’re probably tempted to answer fat. But the correct answer is carbohydrate. Second question: Which of the three lowers your HDL (“good”) cholesterol? Again, the answer is carbohydrate.
In the last four decades, the percentage of overweight American adults and children has ballooned. As Albert Einstein once remarked, “Insanity is doing the same thing over and over, but expecting different results.” In this time frame, the medical and nutritional establishment has told us to follow the U.S. Department of Agriculture (USDA) Food Guide Pyramid, skimp on calories, avoid fat, and focus on eating carbohydrate foods. Americans now consume less saturated fat than they did forty years ago but have replaced those calories—and added another 200 a day—with carbohydrates. Clearly, something is seriously wrong with the way we eat.
So has our population become thinner? Quite the contrary! Today, more than 65 percent of American adults are overweight. Likewise, the prevalence of type 2 diabetes has skyrocketed. Are you a part of this statistical nightmare? Or are you at risk of becoming part of it? If so, this book provides the tools to escape that fate. But it’s not just enough to read the words, you must also truly take responsibility for your health. Remodeling your eating habits—like making any major life change—takes commitment. But if you’re truly ready to exchange your old habits for new ones, your reward will be the emergence of a slimmer, healthier, sexier, more energetic person—the new you!
The New Atkins for a New You will make clear that doing Atkins isn’t about eating only beef, bacon, and butter. Rather, it’s about finding how many carbohydrates you can tolerate and making good choices among carbohydrate, protein, and fat foods. In terms of carbohydrates, that means a wide array of vegetables and other whole foods. And if you choose not to eat meat or fish or any animal protein—whether for personal or other reasons—or to minimize their intake, you can still do Atkins.
In its almost forty-year evolution, the Atkins Diet has seen a number of modifications reflecting emerging nutritional science. This book reflects the latest thinking on the diet and nutrition and introduces several significant changes, including:
- A daily requirement of a substantial amount of high-fiber “foundation vegetables.”
- An easy way to reduce or eliminate symptoms that sometimes accompany the initial conversion to a low-carb approach.
- Ways to smooth the transition from one phase to the next, ensuring the gradual and natural adoption of healthy, permanent eating habits.
- Detailed advice on how to maintain weight loss, including a choice of two paths in Phase 4, Lifetime Maintenance.
- The ability to customize the program to individual needs, including variations for vegetarians and vegans.
- An understanding that we eat many of our meals outside the home with detailed suggestions on how to strategize and what to eat on the road, in fast-food places, or in different kinds of restaurants.
The book is full of other small but significant updates, again based on recent research. For example, we now know that consuming caffeine in moderation actually modestly assists fat burning. So your eight daily cups of fluid can include some coffee and other beverages in addition to water.
Simplicity, versatility, and sustainability are essential for any dietary program to succeed—long term. Atkins meets all three challenges.
- Simplicity. Above all, the goal of this book is to make Atkins simple to do. In a nutshell, here it is: The key to slimming down and enhancing your health is to train your body to burn more fat. And the way to do that, quickly and effectively, is by cutting back on sugars and other refined carbohydrates and allowing fat—including your own body fat—to become your primary source of energy. (Before you know it, you’ll understand why fat is your friend.) This book will give you all the tools you’ll need to make this metabolic shift.
- Versatility. Atkins now allows you to personalize the program to your lifestyle and food preferences. If you’ve tried Atkins before and found it too difficult, too restrictive, you’ll be very pleasantly surprised with the updated approach. For example:
- You determine which phase to start in and when to move to the next phase.
- You can eat lean cuts of meat and poultry—or none at all—if you prefer.
- You can do Atkins and still honor your own culinary heritage.
- You choose when to begin a fitness program and what activities to pursue.
- You select one of the two approaches to Lifetime Maintenance that better suits your needs.
- Sustainability. Atkins doesn’t just help you shed pounds and leave you there. We know—as you do—that the problem with every weight loss program is keeping the weight off for the long term. Understanding the power of fat burning is equally essential to lifetime weight maintenance. Importantly, the four-phase program trains you to gauge your personal tolerance for carbohydrates, so that you can tailor a program that not only fits you to a T but also enables you to permanently banish excess pounds and maintain improved health indicators. And once you find a way of eating that you can live with, yo-yo dieting will be a thing of the past.
Four sections allow you to get going on the program quickly, complete with lists of acceptable foods and meal plans, plus provide a grounding in nutrition and the scientific foundations of the Atkins approach.
- Part I covers the basics of nutrition, looking at carbohydrates, protein, and fats, and explains how and why Atkins works. We’ll introduce the four phases that form the continuum of the Atkins Diet:
- - Phase 1, Induction
- - Phase 2, Ongoing Weight Loss (OWL)
- - Phase 3, Pre-Maintenance
- - Phase 4, Lifetime Maintenance
You’ll also learn all about “Net Carbs” and how to count them. (For brevity, we’ll often refer to carbohydrates as carbs.) Once you understand these basics and commit yourself to concentrating on whole foods, you’ll find it easier than ever to slim down and shape up. You’ll also learn how the wrong foods—think of those made with sugar and refined grains—keep you overweight, tired, and sluggish and increase your risk for health problems.
- Part II tells you how to do Atkins on a day-to-day basis and transition easily from one phase to the next. We’ll guide you through the process of exploring the amounts and types of food that are right for you, with extensive lists of acceptable foods for each phase, as you customize the program to your needs. You’ll find a wide variety of choices in the types of foods you can eat, whether dining in or eating out.
- Part III includes detailed meal plans, recipes for all phases of the diet, and guides to eating out.
- Part IV is for those of you who want to learn how Atkins can improve cardiovascular risk factors, reverse metabolic syndrome (prediabetes), and manage diabetes. We’ll give you the short course and provide lots of reference material in case you happen to love reading scientific journals or want to share these chapters with your physician.
Just as you can tailor Atkins to your needs, you can read this book as you wish. If you’re eager to get going immediately, simply start with part II, but please circle back later to learn how and why Atkins works. At the very least, read the review sections at the end of the chapters in part I. As the Success Stories sprinkled throughout the book make clear, until you understand the nutritional grounding of the Atkins Diet, it’s all too easy to regard it merely as a tool for quick weight loss—instead of a healthy and permanent lifestyle.
In part I, you’ll also make the acquaintance of the metabolic bully, which threatens your resolve to stay on the weight loss path, and its enemy—and your ally—the Atkins Edge. This powerful tool helps you slim down, without experiencing the hunger or cravings usually associated with weight loss.
Other diets may come and go, but Atkins endures because it has always worked. As physicians, nutritionists, and researchers, we’re committed to making Atkins simpler than ever. After all, the easier it is, the more likely you are to stick with it, and—bottom line—achieve success. We can assure you that Dr. Robert C. Atkins, who was a pioneer in low-carb nutrition, would approve of the science-based changes introduced in this book, particularly any that make the program easier for you and enable you to keep excess weight off long term. The growing worldwide epidemics of obesity and diabetes mean that it’s not a moment too soon.
Stephen D. Phinney, M.D., Ph.D.
Jeff S. Volek, Ph.D., R.D.
Eric C. Westman, M.D., M.H.S.
© 2010 Atkins Nutritionals, Inc
Table of Contents
Part I Why It Works: It's All About Nutrition
Chapter 1 Know Thyself 3
Chapter 2 The Road Ahead 14
Chapter 3 The Right Carbs in the Right Amounts 28
Chapter 4 The Power of Protein 39
Chapter 5 Meet Your New Friend: Fat 49
Part II What to Eat: How to Tailor Atkins to Your Needs and Goals
Chapter 6 Atkins for You: Make It Personal 65
Chapter 7 Welcome to Phase 1, Induction 82
Chapter 8 Moving to Phase 2, Ongoing Weight Loss 116
Chapter 9 Into the Home Stretch: Pre-Maintenance 147
Chapter 10 Keeping It Off: Lifetime Maintenance 168
Part III Eating Out, Eating in: Atkins in the Real World
Chapter 11 Low-Carb Fast-Food and Restaurant Meals 193
Chapter 12 Recipes and Meal Plans 201
Part IV A Diet for Life: The Science of Good Health
Chapter 13 Metabolic Syndrome and Cardiovascular Health 277
Chapter 14 Managing Diabetes, aka the Bully Disease 295
Most Helpful Customer Reviews
My husband and I went on the Atkins some years ago when Dr. Atkins' original books came out. They were some 'technical' reading and not an easy read, which left them easily misinterpreted by the lay person. It was an overload of information for most people. We did however, succeed tremendously on the diet, not only losing weight, but lowering cholesterol and improving overall health and energy levels. This book is much simpler and yet has all the pertinent information in it. It leaves out much of the very technical aspects and sometimes confusing verbage. It includes some new findings, which make the diet even easier to use. A very "user friendly" book that answers many of the questions people may have about the diet without getting carried away. Simple answers for simple concerns. This book takes a less rigid approach and simply states the requirements, along with the rationale for having them. Very objective in its presentation without a lot of hype. (doesn't read like an advertisement) And the best part? IT WORKS. My daughter could never wade through the other books on Atkins and sort it all out, so she continued to remain skeptical. She read the first part of this one in one setting and is on her way! (first part explains it all and makes a believer of you - second part is the meal plans, etc.) If you are really into the history and validity of this diet, and are a discerning reader, I would recommend, in addition, the original Atkins books, written by the man himself. They are extremely "educational". To simply use the diet and be a "success story" yourself, stick to "The New Atkins For a New You" - it will do the job! I personally find the history of the whole thing fascinating and am excited that it is finally having some of the respect it deserves! And if you do buy the book, be sure and use the connected web site - it is all free and an easy way to track your progress, find more recipes, etc. It is given in the book. www.atkins.com
At 275 pounds at the start of July, I decided it was time to change my eating habits. I picked up my 2002 version of the New Atkins Revolution book and started reading it. I also went to the Atkins.com website and discovered a wonderful forum community that I visit each day to communicate with others living this lifestyle. Much to my surprise I discovered throughout the years more research and studies had been performed and I was now suppose to eat more vegetables than I previously thought, not near as much protein. I took the knowledge from both sources and have now dropped 76 pounds, am eating healthy whole foods, and I am never hungry or lacking energy. The great thing about this NEW book is it brings all the information past and present into one easy read. Written so everyone can understand the process and the science behind this program. If you are overweight and truly want to do something about it, buy this book and start a new lifestyle. Don't believe the hype throughout the years about low carb dieting being the death of us all. My doctor told me as far as he knows nobody has every died from eating to many vegetables and reasonable amounts of protein. I have the blood work to prove it. Pick up this book and change your life! You will find the NEW YOU.
I HAVE SEVERAL OF THE OTHER ATKINS BOOKS, BUT BY FAR I LIKE THIS ONE THE BEST. IT IS BETTER ORGANIZED,EASIER TO LOCATE INFORMATION AND SEEMS TO ME TO BE MORE THROUGH IN CONTENT. IT IS GREAT FOR THE BEGINNER ATKINS PERSON BECAUSE IT EXPLAINS MORE CLEARLY THE PHASES OF THE DIET AND HOW TO DO THE BEGINNING PHASE.
The only reason someone would not support this is if they cant handle dieting and low carbs oh and PhyllisLA i read your review they noted if eating processed meat be careful not to buy anything with add sugar and nitrates this diet is not meant for processed meat it is meant for natural wholesome cooking (HINTS: them putting low fat meats like turkey, bison and venison)and to getting all your veggies and fruits and protein while limiting your carbs then slowly adding them back to figure out which ones make you personally gain weight so you know which ones to avoid or eat much less of. If you want this diet to work follow it to the T it will work and look at the ingredients on the package for help.
I have had success in the past with Atkins and the new book includes lots of information for following a good, low-carb diet of quality protein and carbohydrates. It does include vegetarian or vegan diet options as well that are well organized and not an afterthought or add-on. Atkins is not for everyone but for those of us who are the most successful with the low carb diet, this new book has lots of motivation from success stories, as well as simple explanations of what works and why for people like me. The menu plans are doable and consist of normal food. The book includes advice on eating out and recipes for those of us who like to play in the kitchen.
Even if you already own one of the older DANDR books, you should read this book. It has updated guidelines and is well laid out in an easy to understand and logical format. I learned so much new information from this updated version. Had tried Atkins in the past without much success. This new approach, focusing primarily on vegetables and eating a well balanced diet of whole foods (no processed flours, sugars, etc.) makes sense on so many levels. I am very glad I purchased this updated book. The plan is easier to follow, healthier, eliminates cravings, and is more effective. If you want to lose (or even maintain) weight and stabilize blood sugars, lower blood pressure, and improve lipids, I highly recommend this book.
I lost weight years ago (and lowered my cholesterol) on the Atkins diet. In trying to jump start my weight loss again, I purchased this new update. It is current in information with new recipes and information. Certainly worth a look to anyone searching for a diet idea.
Someone had given me an old copy of the Atkins Diet from back in 1990's, and I was using that. I really liked it also, but this new one is more inspiring, I believe. It's easy to read and understand, and the website is free and very helpful, to go along with it. You can ask them any questions you have and they are extremely supporting and helpful. While you are getting this THE NEW ATKINS FOR A NEW YOU --- be sure and get the JOURNAL to log in each day and write down what you eat. You can do that online, too, but a drawback of only doing that online is that your paperback journal is handy and you can go back and view what you had in the past at anytime night or day without turning on your computer.
I've done the Atkins diet years ago without reading the book and was successful in losing weight. Just following the basic rules of no carbs, lots of meat and vegetables. I stopped doing the diet because I had joined the military and it wasn't feasible at the time. I am now looking to drop 15 or so pounds and am always looking for easy, manageable, ways to do so while also being healthy. I knew I had success last time and wanted to give it another try but this time I wanted to do it right, by the book, so to speak. I saw that this new book was out and it was supposed to be more current on latest finds in studies regarding nutrition. It is also claiming to be more flexible than it's previously super strict counter-part. I bought the book and began reading immediately. Everything was laid out very well and in terms any newby would understand. They site a lot of motivating success stories which I love to read about and it describes a slow and steady way of following the diet so it's not too overwhelming. I'd recommend this book to anyone considering a low-carb lifestyle.
This book is very informative and explains how our food choices affect ;ur energy,work and athletic performance. This diet is very specific and lets the reader know exactly what needs to be done. In Phase 1 you will find out what to eat and how your choices will determine weight loss. Next you learn how to keep the weight off through lifetime maintenance. What I like is the fact that you learn what you can eat out in the real world. I became aware of the fact that carbohydrates and sugars are the culprits in weight gain. By eating protein you will gain energy and will not feel hungry between meals.
I tried doing the Atkins diet years ago, but felt very restricted with what to eat and not eat. Now years later, having a 9 month old (and pregnancy weight to lose), and being gluten intolerant, thought about trying the Atkins methods again to attempt to lose weight. This book is very well organized and makes the reader understand that there are different levels of Atkins depending upon how much weight you have to lose. For my goals and nutritional needs, this book has worked very well!
LOVING THE ATKINS BOOK & DIET!!!! 3 MONTHS AND 30 POUNDS GONE!!!
I'm glad I picked this up. I have followed Atkins for many years. I was off the plan for a long time. I had heard that this book did have some new information, than the one that was published several years ago, and it does. It's a much easier read, and has easy, useful information.
Even if you've read previous books on Atkins, this one seems to motivate and renew your interest and motivation. It brings you up to date on the "good carbs" and how they work to help you lose weight. It encourages healthful eating as opposed to the "meat, butter, cheese" concept of Atkins. A great resource and weight loss tool.
I love this book, I am not a big reader and was concerned about reading enough of this to follow the diet. However this book is set up in a way where you can access the information you want to when you need to. Also the diet is a lifestyle change and after the initial 2 weeks of changing habits you can really taylor it to your needs and preferences. Love it, highly recomend it.
I went on Atkins and lost 100 lbs in 10 months. As some have said about processed foods causing cancer. YES, process foods do cause cancer because of the nitrates. You can do this diet but use fresh foods. Not processed. I lost that weight 8 yrs ago and have stopped following it and gained back 35 lbs. So I am going back on it. My blood work from my physical is so great that my doctor said to keep it up.
I found the original Atkins Diet Revolution book to be well founded but hard to understand at times. This book is very easy to understand. Plus it helps me visualize the path I need to take, if I want to maintain a healthy weight. The first book inspired me, but didn't help me commit. I wish that some of the recommendations had carried over, such as: avoid nitrates & go for organic. But being able to drink caffeinated coffee is a big plus! The authors recommend (often) that you read the book as a whole, not stopping after you're current with your step. That means that you read about yummy things that you can't eat yet. That's the only problem I have with this book. Low-carb isn't for everyone; I favor individualized nutrition planning. For me, however, my skin has improved, a heart fluttering has decreased (with my weight loss, of course), and my bank account is bigger b/c I don't have to buy ever-larger clothes. My body just starts to feel and work better when I cut out the carbs.
Lost 7lbs in 7 days with renewed energy.. give it a try!
I like the recipes throughout the book, I try one each day. It's a great read and the I must admit it makes so much sense. I have been doing Atkins for 3weeks now and I have NEVER felt better. I've had Arthritist for 25 years and after only 3 weeks I don't take any medication for it NOT even a Panadol!!! I'm off my Blood Pressure Tablets as well. It feels so surreal to think that this has happened in only three weeks, if at all!!!! My Husband can't believe it! and I'm so thrilled. The other amazing thing is, I never crave food anymore. This is a first ever!!!! Why was this hidden all my life....why arn't Doctors taught to look at the other side of the coin. People like me would have been so much better off. The other thing is, I have never enjoyed so many greens in my life. Right there is a major Bonus. I'm so happy I read the book and put into practice what I read. Thank you Dr Atkins
This is easier to follow and a much better read. I think anyone with a george foreman grill or basic cooking skills could have great success with this lifestyle change.
I was 22 years old when I first utilized the Dr. Robert C. Atkins "Diet Revolution." I lost lots of weight and kept it off for years. Since that time, when the diet was mislabeled as dangerous, much has been discovered about low carbohydrate diets and this book "The New Atkins for a New You", not only redoes the diet, it explains the science behind the health benefits and weight loss. The Doctors who have compiled and organized the information in this informative book have done Dr. Atkins proud, as well as themselves and all of the others involved in its developement. If you want to lose weight in a healthy, enjoyable sustainable way, get this book, follow the plan, and you will not be disappointed.
Well thought out and planned, This book addresses everyone who may be considering Atkins. It is written in a way to make the plan easy and accessible. With all the veggies and ways to go about doing Atkins, It is a good first read for anyone new to the plan. For me a seasoned Atkins eater, It is a welcome addition to my Atkins library with updated research and guidelines to allow more flexibility while eating perfectly on plan! A MUST READ for anyone who has struggled with weight or wants to improve their health!
No matter what you try, a reducing diet is always hard . This new Atkins helped me very much . I am a male senior over 65 and keeping my weight low also keeps my blood-pressure low .I had to do something that worked .To loose 30 to 35 lbs is very hard ,with this new book I am half ways there .Thank you Doctors .I feel good now and will feel great when I reach my goal . M.W. Tuch
Do Atkins. Lose weight without starving. Eat well. Keep it off. Feel better. Look better. Have better health. Prevent nasty disease. Do Atkins.
My husband and I enjoyed this book and the information in the book works. I know his diet plan has been around for years, but it is the first time I have followed the plan and it is working for both my husband and me. The book spells out the details of what to do and if you follow the plan, you will get results. The book is clearly written and we are glad we purchased it.