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11 And Away You Go The Induction Phase（第4页）

5。Bereparedsaladsatsaladbarsordellters。Forexample，coleslaworeventunafishsaladmayhavebeehsugar。

HowtoFashionaFoodPlaableFoodsList

DuringIndudthehtlossphasesofAtkins，youwillbeiypesoffoodsandbeveragesaforemeyts!Alwaysaimforuuralfoodsahefreshestprodufind。ifpossible，pureatsanddairyproduowthatyouknowwhatfoodsyoueat，amealplanshouldleapoutatyou。Youshouldiforbreakfastaham，dmushroomomelette，ornitrate·freebadscrambledeggs，orslionedaroundcreamcheesewouldstartoffthedayhtnote。Forluypicalchef'ssaladwithitratefreeham，dhard-boiledeggonabedofgreehacreamygarlig，willqualify，aswillacheeseburgerwithoutthebun。（Avoidketchup，whissugar。）OrmaybeaCaesarsalad（skipthes）orasadetunaorsalad。

Baseyourdinnersaroundyourfavoriteproteinmainbchops，poachedsalmon，roast，filetmigertails，seafoodmixedgrillorwhateveryoufancy—-plusasalad。Youmighteveizersuchasshrimpcocktailwithamustardandmayonnaisesauce（cocktailsaucehascarbohydrates），pateorsteamedgarlicbutter。A，haveassortedcheeseselatihsudtoppedwithwhippedheavycream。

YouaremorelikelytoenjoygourmetmealsdoingAtkinsthadietsthatstillwearilymaketherounds。But，forthemomeoihenotionthatgourmetdiningwillbeyoursoerallthepossibilitiesofferedbyanutritionalplanthatallowsaandreasonableuseofhigh-fatis，ingbutter。Hereandnow，yourattentionshouldbetotallyfowhetheryoufeelyouareintraheryoufeelhealthy。Remember，duringInduyiionistomakeyourealizeitispossibletobeliberatedfromtfgravatedbyunstablebloodsugar。Whehisliberation-andmostsignifitlyhtpeopledo-trytosavorit。Noticehowdifferentitmakesyoufeel。A'ssomethingyoujoyonlyonatrolledcarbohydrateeatingplan。

Nutritios

Thefoodsyouwillbeeatiya-ristartingpeopleram，Ihavefoundthattheirvitaminandmineralreservesareofteedfromthewaytheywereeatifrequentlytakesaweekortwoofsupplementationwithvitaobuildthemupagain。Thisisohemahat，afterafewdaysonIndu，you'relikelytoexperiey。SomecrititrolledcarbhtreduadethesuggestionthatAtkinsissorestrictiveoffoodsthatIhaveoadviseeveryootakevitaminandmineralsupplements。There'sonlyasmidgenoftruthinthis;whenyougodowntoalowlevelofvegetableptiInduwthestrictestphaseram—youmaybegettieportiorients。Istressmay，becauseifyouutrient-densefoods，itiseasytoeadequateamountsofmostvitas。Onthefagpageisasampledailymenutobefolloersoioage134showthatthemenu'，asahemosttednutritionalsram，"NutrifionistV，"providesthereendeddailyintakeofalmostallvitaminsandminerals。

SampleDailyMenuof20GramsofCarbohydrate

&

Three-eggomelette>

Mozzarelladtomato

&edcoffee>

Lunch

Beefroundsteak（8oz）

Spinadmixedleafsaladwithmushrooms，onions，

dparmesancheese

Dinner

Broiledsalmon（9oz）

&oppedwithgarliandsesameseeds

Buttherealreasonyou'llrientsisbecauseofthewayyou'velikelybeeingforyears，orbecauseofthelow-fatdietthatyoumaybefollowingevenasyoureadthis。Ifyouhavebeenonalow-fatdiet，yourneedforsupplementationmaybeprofound。Youlayakeupforpossibledeficiesofessentialfattyacids，vitaminB12a-solublevitaminsA，DandE。SeveralmineralsarealsoinshortsupplyonvirtuallyallLowfatdiets。

Ifyou'vebeenbingeingonjunkfoodfullofsugarandbleachedflour，thenyou'vebeeningas，andyournutritionalneedsareeveer。Whesuchfoodsymorethanjustdeprivingyourselfofsuffitsuppliesofimportantvitaminsandminerals。Mo。taboliziyrefinedfoodsusesupwhatlittlestoresofsremain。Iamalrisedwheeranyoneover35yearsofagewhoeatsthetypicalAmeridietofrefinedcarbohydratesandisn'ticallytired。，zinese，magaminB6

IntldsanalyslsofthesampleIntimationmeh20gramsofearbohydrates，eveestphaseoftheAtkinsNutritionalApproachmeetsorexceedsthe

reendeddailyallowanostallVITAMINS。

InthisanalysisofthesampleIndueh20gramsofcarbohydrates，eveestphaseoftheAtkinsNutritionalApproachmeetsorexceedsthereendeddallyallowanINERALS。andfolicacidareamosthatareusedupfasterthantheybereplenishedonsuchadiet。InfayAmerisaredefiiometabolizecarbohydrate。

Anotherreasorientsistomaximizeyourbody'sabilitytofunallyasafat-burningunit。

SupplementsforEveryone

ThemoreIlearnaboutnutritiohemoreIdisutritionalpoearlyeveryoheingdepletionofsinoursoil，thereissimplynowaywesurethatwegetallwerequirefromfood。Infasiderindividualizedpresofvitasprogramsmbeowopillarsofnutritionalmedie。Fortheht，thisprogram，ofcourse，istheotherpillar。（Actually，gcarbohydrateihekeytogoodhealthingeneral，evenifyoudoproblem。）Theoperativewordisindividualized，forearequiresadiffereas，dependinguponhisorherindividualhealthprofile。

Iwon'tspendalotofspathisballthemanywaysvitashelpyouoverehealthproblems。Ifyoueverneedinformationonhowssolvehealthproblemsbetterthandrugsdo，you'llfinditinDrAtkins'Vita-ion。

Inthischapter，however，alliwanttodoisprovideadequatenutritionalsupportforIndu。WhenyouopttobeealifetimeAtkii'tsay"if"），youwillhavetofamiliarizeyourselfwiththetofChapter23。ButforhenutritiosyoushouldbetakingduringIndu:

·Abroadmultiplevitaminandmineralsupplementthatssiderablymorethanthereendeddailyintake（RDI）ofBplexfadvitamindthatalsosatleastthirtyotherdifferes（andnoiron）。Ideally，piateorpolyween200and600mcg）shouldbeincluded。

&tyacids（EFA）。EFA-deficymaybethemostprevalearysheinourculture，thankstothemisguidedobsessionwithavoidiandtheoverpfionoftransfatsinsteadofhealthynaturalfats。AnEFAsupplementshouldincludegamma-linolenicacid（GLA）primarilyfoundinprimreoil—ayafishoilorflaxseedoil。（You，ofcourse，alsoeatsalmonandothercold-waterfish。）

·Ifyouhavesugargs，youshouldalsotake500mgofL-glutamiablets）priortoeachmeal。L-glutamiocurbalcoholaddiaswell。Ifyoupreviouslyatelotsofcarbohydrates，thiswillhelptoeasethetransitiontotrolledcarbohydrateeating。

&ioheRulesofIndu，youshouldalsobesupplementingwithoherformoffiber，usuallysylliumhusks，topreventstipation。Formoreosoffiber，see"Fiber:。AFormofCarbohydrate''onpages75-76。

BlastOff!You'veBegun-MunchA>

So。YAtkins，andnaturallyyoubegiihingyou'vepreviouslydohsuilt。Saygood-byetoallthat。It'stimetoplowintothoseprimeribsandthatelette。Youmusthavefaith。Asyh-caloriefoodyoualwaysthoughtwouldmakeyoufat，youowrelax。Whencarbohydratesaresuffitlyreduced，thebodyhasnochoice

LipolysisTestingStrips:ProofPositJve

Lipolysistestingstrips（LTS）measuretheketohemarkersthatyourbodyisinlipolysisandthesedaryprocessofketosi—inyoururiripsinkorpurple，dependinguponhowmao。Themoreketoe，ahegreaterdegreeofketosisyouareihecolor。（LipolysistestingsffipsareavailableuhebrandnamesofUpostix，whicharedesignedforpeoplefollowingatrhtlram，orKetostix，whicharedesigowaroadiabetics。However，botharequiteserviceableaslipolysistestingstrips。LTSarerelativelyinexpensive。）

Youdon'thavetouseLTS，butdoingso。extremelytaidtodoingAtktns。Mypatieellmethattheyfiripspsychologicallysupp。Toseethemgetopinkorpurpleistorechemiessage*yfat。'Oherhand，ifyouYeheresultsyouexpect，theywillsurelyhelpclearupthemysteryofwhatisstandinginyour

&heclearpremiseforInduistoswittoaprimarilyfat-burabolismbysharplygtake。YourLTSwillhelpmeasuretheextenttowhichyou'vedoer，asyoumhtheotherphasesandIncreaseyourcartx）hydrateIripsarenolongerneeded。Aslongasyouuetoloseweightgradually，loseInches，haveyourappetiteurolandexperieneofyouroldsymptoms，youareclearlyburningfat。Moreover，inmostcasestheLTSwillurnpinkorpurpleonceyou&#in5ramsofcarbsaday，sotheyareofnouseaspeoplegetabovethatleveloftake。