Free The New Atkins Made Easy by Colette Heimowitz

can also mix the two plans, relying on more Atkins frozen meals on days when time is at a premium orsubstituting Atkins bars or shakes for snacks or breakfast when you’re on the run.
    Both plans indicate the number of grams of Net Carbs from foundation vegetables, making it easy to ensure that you’re getting enough of these nutritious and filling carbohydrate foods. Neither plan includes beverages; add grams of Net Carbs in cream, lighteners, or sweeteners in beverages to your daily tally.
    If you’re creating your own meal plans, be sure to spread your carb intake out across the day to keep your blood sugar on an even keel. Aim for roughly 3–5 grams of Net Carbs at breakfast, 5–7 at lunch, and the same at dinner. Snacks can range from 1 to 3 grams.
A GAME PLAN FOR MEALS AWAY FROM HOME
    If you work outside the home, you’re likely to eat out at least once a day. So give some thought to how you’re going to find low-carb meals and snacks on those occasions. Think about what your typical day looks like now.
    â€¢Â Which meals do you eat at home?
    â€¢Â Which do you bring to work with you?
    â€¢Â Which do you order out?
    â€¢Â How often do you eat out?
    â€¢Â Do you take coffee breaks or keep snack foods in your desk or locker?
    â€¢Â Do you often find yourself in airports and on planes, driving in areas devoid of good food choices, or just sitting in traffic?
    Then think about what you actually eat at those times. If you typically grab a bagel on the way to work, eat lunch—usually a sandwich—out, and often order pizza for dinner on weeknights, just stocking your kitchen with Atkins-friendly foods won’t address all your needs.
    â€¢Â Keep some Atkins frozen meals in the freezer at work and use the shakes and bars for a convenient, on-the-go breakfast or snack.
    â€¢Â Check out possibilities online, where most eateries post their menus, or with your Atkins mobile app, using the Dining Out feature.
    â€¢Â Find a diner or deli where you can pick up scrambled eggs or another suitable breakfast.
    â€¢Â Check out the nearest salad bar for good lunch choices.
    â€¢Â Come up with takeout places or restaurants that deliver for dinner.
    With your away-from-home meal sources identified and the right items in your pantry, you’ll be good to go. (For more on eating outside the home, see Chapter 10, “Dine Out with Ease.”)
STOP CERTAIN SYMPTOMS BEFORE THEY START
    A few small changes in your routine can help you avoid some unpleasant (and absolutely unnecessary) symptoms that could occur in the first couple of weeks as your body converts to a fat-burning machine. That’s when some people experience fatigue, weakness, constipation, headaches, or leg cramps. Or light-headedness can occur when rising too quickly from a seated position, stepping out of a hot shower or hot tub, or simply engaging in household chores on a hot summer day. Some people complain that they feel “brain fog.” Others refer to it as “Atkins flu.”
    These symptoms have nothing to do with eating fewer carbs or more protein and fat. Instead, they are the result of a deficit of sodium (salt). Eating the low-carb way is naturally diuretic. That’s why you quickly lose those water pounds that can make you look bloated and puffy. Along with water, sodium and other minerals called electrolytes are flushed from your body. Just as an athlete needs to rehydrateand replace lost electrolytes when perspiring profusely, it’s essential that you drink plenty of liquids and consume adequate salt to replace the water and sodium you’re losing.
    One of the reasons I emphasize eating a minimum amount of foundation vegetables each day is that they’re full of both water and minerals, including sodium. They are also rich in fiber, which helps avoid constipation. But they may not contain enough sodium for you, especially if you’ve been eating a lot of