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ABOUT THE
AUTHOR

As Vice President of Nutrition and Education, Colette Heimowitz is the driving force for nutrition information at Atkins Nutritionals, Inc. She is the nutritionist face of the Atkins Community, which is dedicated to helping people reach their weight-loss goals. As part of this initiative, she publishes a weekly Nutritionist Blog, creates content devoted to educating new members about the programme, and stays up to date on emerging research on human nutrition.

Colette has been a guest on American national radio programmes, as well as on television networks including CNN, Fox News and MSNBC. She has more than twenty-five years of experience as a nutritionist and received her M.Sc. in clinical nutrition from Hunter College of the City University of New York.

ABOUT THE
BOOK

For more than forty years, Atkins has used proven scientific research to help millions of people achieve weight loss and weight management goals on a lower-carb diet. But while many people would like to lose weight, most don’t want to adhere to a strict program.

Discovering a healthy, sustainable way of eating that you can live with beats yo-yo dieting that only leaves you frustrated and discouraged. Atkins: Eat Right, Not Less offers choices and plans, and helps you find the right level of carbohydrate for you.

Beautifully illustrated and filled with 100 whole food recipes, from flaxseed bread to a Thai peanut Buddha Bowl, and simple solutions for eating the foods we love in a healthier way, this brand-new Atkins guide focuses on eating right – not less – to achieve weight management goals and improve your overall health.

ACKNOWLEDGEMENTS

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I’m proud to say that writing this book was a team effort. It began with the realization that we had this amazing opportunity to speak to a very important part of our population that is interested in making small changes and embracing a better way of eating by learning how to live a low-carb, low-sugar lifestyle. You are done with diets, but you are passionate about the quality and quantity of the food you eat and how it impacts your overall health and wellness.

I am thankful to the leadership and vision of Scott Parker, Chief Marketing Officer (CMO) at Atkins, and Jennifer Livingston, Director of Public Relations, who were enormously helpful with insightful comments and additions from the very beginning, when this book was simply just a glimmer in our eyes, and during the continual process of bringing it to life. Gretchen Ferraro, freelance writer, was the Editorial Director who collaborated with me, and without her contributions, this book would not have been possible. Nutritionist Vicki Cox, Director of Nutrition Communications at Atkins, pored over every word for accuracy and supplied scientific references and insight where needed. Jennifer Knollenberg created our delicious and useful meal plans, which incorporated the recipes in this book; it was no easy task to meet all our nutritional targets, but she did it. And I would like to extend a special thanks to Joe Scalzo, Atkins’ Chief Executive Officer, and Hanno Holm, Atkins’ Chief Operations Officer, for their insights in supporting this book and assembling this talented team.

The key to this book is the mouthwatering low-carbohydrate and low-sugar recipes created by Jennifer Iserloh, which demonstrate once and for all that eating the Atkins way – eating right, not less – is wonderfully flexible and can be personalized to suit your individual needs. With Atkins, food should be an experience worth sharing and savouring with others, and these recipes are a testament to that.

Finally, this book would not have been possible without Joy Tutela, from the David Black Literary Agency, who went above and beyond in coordinating the moving pieces, and many thanks to the superb editorial efforts of Cara Bedick, Senior Editor at Touchstone/Simon & Schuster.

Last, but far from least, I am so thankful to Ellen Silverman for contributing her beautiful photography to this project. I knew the first time I saw her work that I wanted her and her team to work on this book. The end result is a dream come true: a coffee table–worthy book that showcases how delicious living a low-carb lifestyle can truly be.

YOU CAN CUSTOMIZE THE ATKINS PLAN OF YOUR CHOICE
with the following Acceptable Foods lists for Atkins 20, 40 and 100,

plus learn about a variety of low-carb products found in supermarkets to round out your meals and snacks. Last, but not least, you can review the extensive list of scientific studies that support your low-carb, low-sugar lifestyle.

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APPENDIX A
ATKINS 20 LEVEL 1 ACCEPTABLE FOODS

This is an extensive list, but it may not include all possible Acceptable Foods

FISH AND SHELLFISH

Most fish and shellfish contain no carbs. All are acceptable with the following exceptions:

Avoid pickled herring prepared with sugar, artificial crab (surimi) or seafood sticks, and other processed shellfish products.

Oysters and mussels contain carbs, so limit to about 115 grams/4 ounces per day.

Do not breadcrumb seafood.

POULTRY

All pure poultry products are acceptable.

Do not use any products with breadcrumbs or fillers.

MEAT

All pure meat products are acceptable.

Avoid any processed meats with fillers (some salami, pepperoni, hot dogs, sausages, meatballs) or breadcrumbs, or that are cured with sugar (bacon, ham).

EGGS

Eggs in any style are acceptable.

SOY AND VEGETARIAN PRODUCTS

Quorn products contain milk and eggs, making them unsuitable for vegans.

Soy cheeses that contain casein, a milk product, are also unsuitable for vegans.

Many veggie burgers have carb counts higher than 2 grams of Net Carbs and ingredients that may not be acceptable in Level 1.

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CHEESE

All cheese except ricotta and cottage cheese (they can be added in Level 2).

Up to 115 grams/4 ounces a day. A tablespoon or two of any grated cheese contains a negligible amount of carbs.

Avoid cheese spreads that contain other ingredients – for example, strawberry cream cheese, ‘diet’ cheese, ‘cheese products’ and whey cheeses – none of which is 100 percent cheese.

Soy or rice ‘cheese’ is acceptable, but check the carb count.

FOUNDATION VEGETABLES

These include both salad vegetables and others that are usually cooked.

Salad Vegetables

Measure the following salad vegetables raw (except for artichoke hearts).

Tomatoes, onions and peppers are higher in carbs than other salad vegetables, so use them in smaller portions.

Included are fruits generally thought of as vegetables, such as avocados and olives.

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Cooked Vegetables

Some also appear on the salad vegetable list, but cooking compacts them, which explains the differences in carb counts.

Some, such as celeriac, kohlrabi, leeks, mushrooms, onions and pumpkin, are higher in carbs than most, which accounts for the smaller portions.

Vegetables not on this list should not be consumed in Level 1.

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SALAD DRESSINGS

Any salad dressing with no more than 2 grams of Net Carbs per 2-tablespoon serving is acceptable.

Do not use sugar, honey, maple syrup or other caloric sweeteners in salad dressings.

FATS AND OILS

Butter, rapeseed oil, coconut oil, flaxseed oil, grapeseed oil, olive oil, high-oleic safflower oil, sesame oil and walnut oil are acceptable.

Oils labelled ‘cold pressed’ or ‘expeller pressed’ are preferable.

Mayonnaise should be made with olive, rapeseed or high-oleic safflower oil.

Use extra-virgin olive oil for dressing salads and vegetables and sautéing.

Use olive, rapeseed or high-oleic safflower oil for other cooking.

Use walnut, sesame or other speciality oils to season a dish after removing it from the heat.

Avoid products labelled ‘lite’ or ‘low fat’ and all margarines and shortening products, which contain small amounts of trans fats.

Avoid corn, soy, sunflower and other vegetable oils.

NON-CALORIC SWEETENERS

The following are acceptable in moderation: Splenda (sucralose), Truvia or SweetLeaf (stevia), Sweet’N Low (saccharin), xylitol.

BEVERAGES

The following are acceptable:

Broth/bouillon

Club soda

Cream, double or single, or half-and-half (25 to 40 millilitres/1 to 1.5 fluid ounces a day)

Caffeinated or decaffeinated coffee and tea

Diet soda sweetened with non-caloric sweeteners

Lemon juice or lime juice; limit to 2 to 3 tablespoons a day.

Plain or flavoured sparkling water (must say ‘no calories‘)

Herb tea (without added barley or fruit sugars)

Unsweetened, unflavoured soy or almond milk

CONDIMENTS, HERBS AND SPICES

All herbs, spices and seasonings are acceptable.

Avoid herb or spice mixtures that contain added sugar.

Avoid condiments made with added sugar or flour, cornflour, and other carb-filled thickeners.

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APPENDIX B
ATKINS 20 LEVEL 2 ACCEPTABLE FOODS

In addition to the Acceptable Foods for Level 1, the following foods are acceptable in Level 2.

NUTS AND SEEDS

Most nuts and seeds and butters made from them are acceptable.

Consume no more than 60 grams/2 ounces per day.

Nut meals and flours broaden your cooking options.

Avoid honey-roasted and smoked products.

Chestnuts are very starchy and high in carbs, making them unsuitable for this phase.

Avoid products such as Nutella that include sugar or other sweeteners.

 

The following listing provides portions equivalent to 28 grams/1 ounce.

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BERRIES AND OTHER FRUITS

All berries are acceptable, as are melon (but not watermelon) and cherries.

All fruits should be regarded as garnishes, not major components of a dish.

Also acceptable are small (1-tablespoon) portions of preserves made without added sugar. Each tablespoon should provide no more than 2 grams of Net Carbs.

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FRESH CHEESE AND OTHER DAIRY PRODUCTS

You can now reintroduce the remaining fresh cheeses.

Use only plain, unsweetened, whole milk yogurt or Greek yogurt.

Avoid processed yogurt made with fruit or other flavourings or with any added sugar.

Avoid low-fat and no-fat cottage cheese and yogurt products.

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LEGUMES

Use small portions and regard legumes as a garnish.

Avoid baked beans, which are full of sugar, and other products such as beans in tomato sauce with sugar or starches and bean dips.

Black soybeans are far lower in carbs than black (or turtle) beans with no trade-off in taste.

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VEGETABLE AND FRUIT JUICES

Most fruit juices are completely off limits.

In Level 2, you can double the amount of lemon and lime juice.

You can now also introduce small portions of tomato juice or tomato juice cocktail.

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LOW-CARB PRODUCTS SUITABLE FOR LEVEL 2

In each case, we’ve provided the maximum acceptable carb count for a single serving. If the carb count of a specific product exceeds the amount listed below, pass it up.

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APPENDIX C
ATKINS 20 LEVEL 3 & 4 ACCEPTABLE FOODS

In addition to the foods you can eat in Levels 1 and 2, the following foods are acceptable in Levels 3 and 4.

FRUITS OTHER THAN BERRIES

All fruit is high in sugar and should be treated as a garnish.

Avoid tinned fruit, even packed in juice concentrate or ‘light’ syrup.

Continue to avoid fruit juice, other than lemon and lime juice.

Avoid dried fruit.

 

The following carb counts are for fresh fruit:

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STARCHY VEGETABLES

All vegetables are measured after cooking, except for Jerusalem artichoke.

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WHOLE GRAINS

Note that these are whole grains, not simply grains.

Avoid refined grains, such as white flour, ‘enriched flour’, and white rice.

Baked goods should be made with 100 percent whole grains.

All measurements are for cooked grains, except for cornmeal, oat bran, rolled oatmeal, and steel cut oatmeal.

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DAIRY PRODUCTS

You can also add small portions of whole milk (120ml/4fl oz contain almost 6 grams of Net Carbs) or buttermilk.

Avoid skim, nonfat, and low-fat milk.

APPENDIX D
ATKINS 40 & ATKINS 100 ACCEPTABLE FOODS

On Atkins 40 and Atkins 100, you can eat all the foods shown previously for Atkins 20, Levels 1 through 4, in addition to the following foods, which are listed with serving sizes that correspond to either 5 or 10 grams of Net Carbs, so that you can easily keep track. An asterisk indicates a rounded Net Carbs value.

NUTS AND SEEDS AND THEIR BUTTERS

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CHEESE AND OTHER DAIRY PRODUCTS

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LEGUMES

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FRUIT

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STARCHY VEGETABLES

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WHOLE GRAINS

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ALCOHOLIC BEVERAGES

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APPENDIX E
PRODUCTS FOR YOUR LOW-CARB LIFESTYLE

You can find a variety of delicious low-carb products, and the selections and quality continue to expand, which makes snacking or meal times that much easier.

GENERAL

CARBLIFE

Stocks a huge range of low-carb products, including Atkins products, bakery goods, syrups, sweet treats and even cocktail mixes

HOLLAND AND BARRETT

A large range of health products, including natural sugar substitutes such as xylitol, stevia and coconut sugar

BREADS, TORTILLAS, NOODLES, AND PASTA

HOVIS

Now do a low-carb range of breads made with plenty of seeds

HI-LO BREAD

Low-carb bread, stocked at a range of supermarkets

CARBZONE

Low-carb tortillas and wraps, breads, pasta and snack bars

ZERO NOODLES

Almost zero-calorie and no-carb noodles and rice made from the natural soluable fibre of the konjac plant

SNACKS

JULIAN BAKERY

Low-carb crackers in salt-and-pepper and organic Parmesan flavours. Available online in the UK

THE FOOD DOCTOR

A range of low-carb snacks, such as roasted soy beans and seed and protein mixes. Check individual products for net carbs

GRAZE

Portioned punnets of snacks, delivered to your door or desk. Protein, kale and nut mixes are all good choices, but check individual products for details as some of the sweeter choices may not be suitable

UNEARTHED

Produce biltong, a meat snack which is cured without sugar, as well as a range of delicious antipasti that are naturally low in carbs, such as olives and chargrilled artichokes

ITSU

For their bags of crispy seaweed snacks, which are low in carbs. Available in supermarkets as well as in their restaurants

MEALS AND SNACKS

ATKINS NUTRITIONALS, INC.

Low-carb nutrition bars and shakes, treats, snacks, and frozen meals

THE NATURAL LOW-CARB STORE

Stock a range of low-carb snacks and treats, such as fruit and nut bars and pork crackling, as well as pre-prepared low-carb meals for home delivery

ICE CREAM

OPPO

A new range of healthy ice cream in indulgent flavours, sweetened with natural sweeteners and superfoods such as lucuma

PERFECT WORLD

Low-calorie, low-sugar, dairy-free ice cream in a variety of delicious flavours

BEVERAGES

TORANI

Sugar-free flavoured syrups

Available online in the UK

STUR

Natural water flavourings sweetened with stevia leaf and suitable for diabetics and low-carb diets

APPENDIX F: SCIENTIFIC STUDIES SUPPORTING ATKINS 20, 40 & 100

ATKINS 20

Austin, G. L., Dalton, C. B., Hu, Y., Morris, C. B., Hankins, J., Weinland, S. R., et al. (2009). A very-low-carbohydrate diet improves symptoms and quality of life in diarrhea-predominant irritable bowel syndrome. Clinical Gastroenterology and Hepatology 7(6). doi:10.1016/j.cgh.2009.02.023.

Bailes, J. R., Strow, M. T., Werthammer, J., McGinnis, R. A., & Elitsur, Y. (2003). Effect of low-carbohydrate, unlimited calorie diet on the treatment of childhood obesity: a prospective controlled study. Metabolic Syndrome and Related Disorders 1(3): 221–225. doi:10.1089/154041903322716697.

Ben-Avraham, S., Harman-Boehm, I., Schwarzfuchs, D., & Shai, I. (2009). Dietary strategies for patients with type 2 diabetes in the era of multi-approaches; review and results from the Dietary Intervention Randomized Controlled Trial (DIRECT). Diabetes Research and Clinical Practice 86. doi:10.1016/s0168-8227(09)70008-7.

Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annals of Internal Medicine 142(6): 403. doi:10.7326/0003-4819-142-6-200503150-00006.

Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. American Journal of Clinical Nutrition 90(1): 23–32. doi:10.3945/ajcn.2008.27326.

Coleman, M. D., & Nickols-Richardson, S. M. (2005). Urinary ketones reflect serum ketone concentration but do not relate to weight loss in overweight premenopausal women following a low-carbohydrate/high-protein diet. Journal of the American Dietetic Association 105(4), 608–611. doi:10.1016/j.jada.2005.01.004.

Davis, N. J., Tomuta, N., Schechter, C., Isasi, C. R., Segal-Isaacson, C. J., Stein, D., et al. (2009). Comparative study of the effects of a 1-year dietary intervention of a low-carbohydrate diet versus a low-fat diet on weight and glycemic control in type 2 diabetes. Diabetes Care 32(7): 1147–1152. doi:10.2337/dc08-2108.

DiLorenzo, C., Curra, A., Sirianni, G., Coppola, G., Bracaglia, M., Cardillo, A., et al. (2013). Diet transiently improves migraine in two twin sisters: possible role of ketogenesis? Functional Neurology 28(4): 305–308. doi:10.11138/FNeur/2013.28.4.305.

Fine, E. J., Segal-Isaacson, C., Feinman, R. D., Herszkopf, S., Romano, M. C., Tomuta, N., et al. (2012). Targeting insulin inhibition as a metabolic therapy in advanced cancer: a pilot safety and feasibility dietary trial in 10 patients. Nutrition 28(10): 1028–1035. doi:10.1016/j.nut.2012.05.001.

Foster, G. D. (2010). Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet. Annals of Internal Medicine 153(3): 147. doi:10.7326/0003-4819-153-3-201008030-00005.

Foster, G., Wyatt, H., Hill, J., McGuckin, B., Brill, C., Mohammed, B., et al. (2003). A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine 348(21): 2082–2090. https://www.ncbi.nlm.nih.gov/pubmed/12761365.

Friedman, A., Ogden, L., Foster, G., Klein, S., Stein, R., Miller, B., et al. (2012). Comparative effects of low-carbohydrate high-protein versus low-fat diets on the kidney. Clinical Journal of the American Society of Nephrology 7(7): 1103–1111. doi:10.2215/CJN.11741111.

Gann, D. (2004). A low-carbohydrate diet in overweight patients undergoing stable statin therapy raises high-density lipoprotein and lowers triglycerides substantially. Clinical Cardiology 27(10): 563–564. doi:10.1002/clc.4960271008.

Gardner, C. D., Kiazand, A., Alhassan, S., Kim, S., Stafford, R. S., Balise, R. R., .et al. (2007). Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women. Journal of the American Medical Association 297(9): 969. doi:10.1001/jama.297.9.969.

Hickey, J. T., Hickey, L., Yancy, W. S., Hepburn, J., & Westman, E. C. (2003). Clinical use of a carbohydrate-restricted diet to treat the dyslipidemia of the metabolic syndrome. Metabolic Syndrome and Related Disorders 1(3): 227–232. doi:10.1089/154041903322716705.

Hussain, T. A., Mathew, T. C., Dashti, A. A., Asfar, S., Al-Zaid, N., & Dashti, H. M. (2012). Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes. Nutrition 28(10): 1016–1021. doi:10.1016/j.nut.2012.01.016.

Krebs, N. F., Gao, D., Gralla, J., Collins, J. S., & Johnson, S. L. (2010). Efficacy and safety of a high protein, low carbohydrate diet for weight loss in severely obese adolescents. Journal of Pediatrics 157(2): 252–258. doi:10.1016/j.jpeds.2010.02.010.

Martin, C. K., Rosenbaum, D., Han, H., Geiselman, P. J., Wyatt, H. R., Hill, J. O., et al. (2011). Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet. Obesity 19(10): 1963–1970. doi:10.1038/oby.2011.62.

Mavropoulos, J., Yancy, W., Hepburn, J., & Westman, E. (2005). The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study. Nutrition and Metabolism 2(35). https://www.ncbi.nlm.nih.gov/pubmed/16359551.

McAuley, K. A., Hopkins, C. M., Smith, K. J., Mclay, R. T., Williams, S. M., Taylor, R. W., & Mann, J. I. (2004). Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. Diabetologia 48(1): 8–16. doi:10.1007/s00125-004-1603-4.

Morgan, L., Griffin, B., Millward, D., Delooy, A., Fox, K., Baic, S., et al. (2008). Comparison of the effects of four commercially available weight-loss programmes on lipid-based cardiovascular risk factors. Public Health Nutrition 12(6): 799. doi:10.1017/s1368980008003236.

Paoli, A., Grimaldi, K., D’Agostino, D., Cenci, L., Moro, T., Bianco, A., & Palma, A. (2012). Ketogenic diet does not affect strength performance in elite artistic gymnasts. Journal of the International Society of Sports Nutrition 9(1): 34. doi:10.1186/1550-2783-9-34.

Phinney, S., Bistrian, B., Wolfe, R., & Blackburn, G. (1983). The human metabolic response to chronic ketosis without caloric restriction: physical and biochemical adaptation. Metabolism 32(8): 757–768. doi:10.1016/0026-0495(83)90105-1.

Seshadri, P., Iqbal, N., & Stern, L. (2005). A randomized study comparing the effects of a low-carbohydrate diet and a conventional diet on lipoprotein subfractions and C-reactive protein levels in patients with severe obesity. ACC Current Journal Review 14(1): 19. doi:10.1016/j.accreview.2004.12.027.

Sharman, M., & Volek, J. (2004). Weight loss leads to reductions in inflammatory biomarkers after a very-low-carbohydrate diet and a low-fat diet in overweight men. Clinical Science 107(4): 365–369. doi:10.1042/cs20040111.

Tay, J., Brinkworth, G. D., Noakes, M., Keogh, J., & Clifton, P. M. (2008). Metabolic effects of weight loss on a very-low-carbohydrate diet compared with an isocaloric high-carbohydrate diet in abdominally obese subjects. Journal of the American College of Cardiology 51(1): 59–67. doi:10.1016/j.jacc.2007.08.050.

Thomson, C. A., Stopeck, A. T., Bea, J. W., Cussler, E., Nardi, E., Frey, G., & Thompson, P. A. (2010). Changes in body weight and metabolic indexes in overweight breast cancer survivors enrolled in a randomized trial of low-fat vs. reduced carbohydrate diets. Nutrition and Cancer 62(8): 1142–1152. doi:10.1080/01635581.2010.513803.

Vernon, M. C., Kueser, B., Transue, M., Yates, H. E., Yancy, W. S., & Westman, E. C. (2004). Clinical experience of a carbohydrate-restricted diet for the metabolic syndrome. Metabolic Syndrome and Related Disorders 2(3): 180–186. doi:10.1089/met.2004.2.180.

Vernon, M. C., Mavropoulos, J., Transue, M., Yancy, W. S., & Westman, E. C. (2003). Clinical experience of a carbohydrate-restricted diet: effect on diabetes mellitus. Metabolic Syndrome and Related Disorders 1(3): 233–237. doi:10.1089/154041903322716714.

Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marquart, M., & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & Metabolism 5(1): 36. doi:10.1186/1743-7075-5-36.

Westman, E. C., Yancy, W. S., Edman, J. S., Tomlin, K. F., & Perkins, C. E. (2002). Effect of 6-month adherence to a very low carbohydrate diet program. American Journal of Medicine 113(1): 30–36. doi:10.1016/s0002-9343(02)01129-4.

Yancy, W. S., Westman, E. C., McDuffie, J. R., Grambow, S. C., Jeffreys, A. S., Bolton, J., et al. (2010). A randomized trial of a low-carbohydrate diet vs Orlistat plus a low-fat diet for weight loss. Archives of Internal Medicine 170(2), 136. doi:10.1001/archinternmed.2009.492.

Yancy, W. S., Almirall, D., Maciejewski, M. L., Kolotkin, R. L., McDuffie, J. R., & Westman, E. C. (2009). Effects of two weight-loss diets on health-related quality of life. Quality of Life Research 18(3): 281–289. doi:10.1007/s11136-009-9444-8.

Yancy, W., Foy, M., Chalecki, A., Vernon, M., & Westman, E. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism 2(34). https://www.ncbi.nlm.nih.gov/pubmed/16318637.

Yancy, W. S. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Annals of Internal Medicine 140(10): 769. doi:10.7326/0003-4819-140-10-200405180-00006.

Yancy, W. S., Vernon, M. C., & Westman, E. C. (2003). A pilot trial of a low-carbohydrate, ketogenic diet in patients with type 2 diabetes. Metabolic Syndrome and Related Disorders 1(3):, 239–243. doi:10.1089/154041903322716723.

Yancy, W., Provenzale, D., & Westman, E. (2001). Improvement of gastroesophageal reflux disease after initiation of a low-carbohydrate diet: five brief case reports. Alternative Therapies in Health and Medicine 7(6): 116–119. https://www.ncbi.nlm.nih.gov/pubmed/11712463.

ATKINS 40

Ballard, K., et al. (2013). Dietary carbohydrate restriction improves insulin sensitivity, blood pressure, microvascular function, and cellular adhesion markers in individuals taking statins. Nutrition Research 33(11): 905–912. doi: 10.1016/j.nutres.2013.07.022.

Bazzano, L. A., et al. (2014). Effects of low-carbohydrate and low-fat diets: a randomized trial. Annals of Internal Medicine 161(5): 309–318. doi:10.7326/M14-0180.

Brehm, B. J., et al. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. Journal of Clinical Endocrinology and Metabolism 88(4): 1617–1623. doi:10.1210/jc.2002-021480.

Brehm, B. J., et al. (2005). The role of energy expenditure in the differential weight loss in obese women on low-fat and low-carbohydrate diets. Journal of Clinical Endocrinology and Metabolism 90(3): 1475–1482. doi:10.1210/jc.2004-1540.

Dashti, H. M., et al. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology 9(3): 200–205. https://www.ncbi.nlm.nih.gov/pubmed/19641727.

Dashti, H. M., et al. (2003). Ketogenic diet modifies the risk factors of heart disease in obese patients. Nutrition 19(10): 901–902. https://www.ncbi.nlm.nih.gov/pubmed/14559328.

Ebbeling, C. B., et al. (2012). Effects of dietary composition on energy expenditure during weight-loss maintenance. Journal of the American Medical Association 307(24): 2627–2634. doi:10.1001/jama.2012.6607.

Forsythe, C. E., et al. (2008). Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. Lipids 43(1): 65–77. doi:10.1007/s11745-007-3132-7.

Forsythe, C. E., et al. (2010). Limited effect of dietary saturated fat on plasma saturated fat in the context of a low carbohydrate diet. Lipids 45(10): 947–962. doi:10.1007/s11745-010-3467-3.

Iqbal, N., et al. (2010). Effects of a low-intensity intervention that prescribed a low-carbohydrate vs. a low-fat diet in obese, diabetic participants. Obesity (Silver Spring) 18(9): 1733–1738. doi:10.1038/oby.2009.460.

Nickols-Richardson, S. M., et al. (2005). Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet. Journal of the American Dietary Association 105(9): 1433–1437. http://dx.doi.org/10.1016/j.jada.2005.06.025.

O’Brien, K. D., et al. (2005). Diet-induced weight loss is associated with decreases in plasma serum amyloid and C-reactive protein independent of dietary macronutrient composition in obese subjects. Journal of Clinical Endocrinology & Metabolism 90(4): 2244–2249. doi:10.1210/jc.2004-1011.

Paoli, A., et al. (2013). Long term successful weight loss with a combination biphasic ketogenic Mediterranean diet and Mediterranean diet maintenance protocol. Nutrients 5(12): 5205–5217. doi:10.3390/nu5125205.

Ruth, M. R., et al. (2013). Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects. Metabolism 62(12): 1779–1787. doi:10.1016/j.metabol.2013.07.006.

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ATKINS 100

Accurso, A., Bernstein, R., Dahlqvist, A., Draznin, B., Feinman, R., Fine, E., et al. (2008). Dietary carbohydrate restriction in type 2 diabetes millitus and metabolic syndrome: time for a critical appraisal. Nutrition & Metabolism 5(9). doi:10.1186/1743-7075-5-9.

Ajala, O., English, P., & Pinkney, J. (2013). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. American Journal of Clinical Nutrition 97(3): 505–516. doi:10.3945/ajcn.112.042457.

Aude, Y. W., Agatston, A. S., Lopez-Jimenez, F., Lieberman, E. H., Almon, M., Hansen, M., et al. (2004). The National Cholesterol Education Program diet vs a diet lower in carbohydrates and higher in protein and monunsaturated fat. Archives of Internal Medicine 164(19): 2141. doi:10.1001/archinte.164.19.2141.

Bueno, N. B., Melo, I. S., Oliveira, S. L., & Ataide, T. D. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition 110(7): 1178–1187. doi:10.1017/s0007114513000548.

Chiu, S., Bergeron, N., Williams, P., Bray, G., Sutherland, B., & Krauss, R. (2015). Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. American Journal of Clinical Nutrition 103(2): 341–347. doi:10.3945/ajcn.115.123281.

Daly, M. E., Paisey, R., Paisey, R., Millward, B. A., Eccles, C., Williams, K., et al. (2006). Short-term effects of severe dietary carbohydrate-restriction advice in Type 2 diabetes—a randomized controlled trial. Diabetic Medicine 23(1): 15–20. doi:10.1111/j.1464-5491.2005.01760.x.

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