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11 And Away You Go The Induction Phase（第3页）

mincedhard-boiled'egg

sauteedmushrooms

sour

Spices

Allspicestotaste，butmakesureainaddedsugar

Herbs

basilgarliary

egingersage

tranon

dillpepperthyme

Forsaladdressinguseoilanotbalsamiegar，whissugar）orlemonjuidherbsandspices。Preparedsaladdressingswithoutaddedsugaraertablesparealsofine。

FatsandOils

Manyfats，especiallyoils，areessentialtogoodnutrition。Oliveoilisparticularlyvaluable。Alletableoilsareallowed，thebestbeingeanola，walnut，soybean，grapeseed，sesame，sunflowerandsaffloweroils，especiallyiftheyarelabeled"cold-pressed"or"expeller-pressed。"Donotcookpolyunsaturatedoils，su，soybeanandsuhightemperaturesorallowtobrownorsmoke。

Butterisallarineshouldbeavoided，notbecauseofitscarbohydratet，butbecauseitisusuallymadeoftransfats（hydrogenatedoils），whichareaserioushealthhazard。（Somenenatedmargarinesareavailableihfoodstores。）

Youremovetheskinandfatfrommeatorfowl。Salmonandothercold-waterfishareasourega-3fattyacids。

Iotstressstrohattryingtodoalow-fatversionofAtkinswilliburningandderailyhtlesclearbrothbouillon（notallbrahelabel）（heavyht），limittotwotothreetablespoonsaday;notecarbohydratetdeatedcoffeeortea*

·*Excessiveemaystablebloodsugarandshouldbeavoidedbythosewhosuspecttheyareedepe。Everyorytoavoide。Grainbeverages（coffeesubsn'tutes）arenotallowed。AlcohesarealsoedduringIndu，'thoselowincarbohydratesareanoptioioninlaterphases。dietsodamadelenda?）essence-flavoredseltzer（mustsay";andmustnotaspartame）herbtea（withoutharleyoranyfiuitsugaradded）lemonjuiejuiotethateas2。8

gramscarbohydrateperoutotwotothree

tablespoons

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ArtificialSweeteners

Youmustdeterminewhichartificialsweetehyou，butthefollowingareallowed:suarketedatSplenda），sa，cyclamate，acesulfame-K。Naturalsweetenersendinginthesuffix"-ose;'suchasmaltose，fructose，etc。，shouldbeavoided。However，sugaralcoholssuchasmaltitoldobloodsugaraable。

Sahasbeeeudied，andharmfuleffeetswereproduthelabwhesoremelyhighdoses。TheFAdministration（FDA）hasremovedsafromitslistens，basingitsdeuphreviewofthemedicalliteratureaionalInstituteofSce'sstatementthatthereis"noclearassobetweensadhuma;Itbesafelyediion，meanihreepacketsaday。SaismarketedasSweet'NLow。Wediscetheuseofaspartame（marketedasaheFDAhasapprovedtheherbsteviaforuseonlyasasupplement，notasasweetner。

Mypreference，however，issncralose（Splenda·），theoenermadefromsugar。Sueraloseissafe，nonddoesnotraisebloodsugsr。Ithasbeenusedinadaforyears，andtheFDAretlyapproveditafterreviewihanoudiesductedoverthepastt>

&eachpacketofsugarsubstitutesabout1gramofcarbohydrate，sodon&#ettoiinyourdailytotals。

&egoryFoods

Toaddvariety，eachdayyoualsoeatteyolives，halfasmallavoeounorthreeounsweetenedheavycream，aswellastwotothreetablespoonsoflemonjuiejuice。Butbeawarethatthesefoodsoallysloeightlossinsomepeople，aobeavoidediwoweeks。Ifyouseemtobelosingslowly，moderateyourihesefoods。

ceFoods

Althoughitisimportantthatyoueatprimarilyunproetrolledcarbfoodprodueinhandywheofindappropriatefood，'ttaketimeforamealorneedaquiack。AsImentionedearlier，moreandmorepaihyfoodproductsthatbeeatenduriiokins。Justremembertwothings:

1。Notallcefoodproductsarethesame，sochecklabelsandcarbohydratet。IvouyprtheAtkinsbrander19formoreonthesetoptions。）

2。WhileanyofthesefoodsmakedoingAfidnsemsier，don'toverdoit。Remember，youmustalwaysfollowtheRulesofIndu。

AvoidPitfallsl

Herearefiveonpitfallstoavoid:

1。DuringInduustanyfruit，bread，grains，starchyvegetablesordairyproductsotherthancheese，creamorbutter。

2。Stayawayfromdietprodulesstheyspecificallystate"nocarbohydrates。"'MostsuchfoodsareforLow-fatdiets，nottrolledcarbohydrateplans。

3。Thewarfreearaddedarenotsuffit。Thelabelmuststatethecarbohydratet;that'swhatyoumustgoby。

4。Manyproduallythinkofasfoods，suchasggum，breathmints，coughsyrupsandcoughdrops，arefilledwithsugarorothercaloriers。Theymustbeavoided。