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. . . . . . . . . . . . . . . . . . . HOW TO . .
FOLLOW THE DIET



Here is an outline of what I did.
I think the most important aspect of following the diet was my
determination to stick strictly to the WOE (way of eating) as
outlined in the induction diet. My main reason for doing this
was to see if what the book said about losing cravings and
being satisfied while losing weight was true.

Isn't this the exact diet overweight people dream of?

Now I am testifying to the fact that I found these statements were
in fact very true!!! I began 7/2/98 and haven't looked back. I am
feeling good, never hungry, not giving a thought to how much I eat
(I am usually satisfied with 1 serving of a normal amount of food)
AND losing weight.

Feb. 11, 1999 --- I thought an update was in order
I am still eating lowcarb; basically following Atkin's induction plan
This program is easy to follow for me and in preparing food
for my family. We have meat, salad, and veggie but they can
have more carbs than me like pasta and breads. I have a great
doctor who is following my progress and everything is fine.
Now the weight loss news. I'm not exercising as much as I
should but have a good start with walking a mile 3x a week.
I am losing 5 lbs. a month and am down 35 lbs., have lost
an inch in my measurements and wearing a size smaller.


. . . . . . .I. READ Dr. Atkins book "New Diet Revolution"
. . . . . . . . .A. Be convinced about this woe.
. . . . . . . . .B. Understand the diet. (I read the book twice
. . . . . . . . . . .and certain chapters more often.)
. . . . . . . . .C. Read other books about high protein low carbo
. . . . . . . . . . .eating. (I went to the library for all books.)

. . . . . . .II. BEGIN THE DIET
. . . . . . . . .A. Determine to do the 2 wk. induction diet exactly
. . . . . . . . . . .as in the book.
. . . . . . . . . . . . . .1. Check the book for each step and carbo content
. . . . . . . . . . . . . . . . .of foods you are using.
. . . . . . . . .C. Read the nutrient supplement chapters.
. . . . . . . . . . . . .1. Make a list of supplements you want to take.
. . . . . . . . . . . . .2. Buy them at the Health Food store.
. . . . . . . . . . . . .3. Get a system for taking them. (I keep them in a
. . . . . . . . . . . . . . .bin with a divider and each day as I take them
. . . . . . . . . . . . . . .I move the bottle to the taken side.
. . . . . . . . . . . . . . . . .a. Try to take water soluable vitamins at one meal
. . . . . . . . . . . . . . . . . . .and the oil based ones at another.

. . . . . . .III. DAILY MEALS
. . . . . . . . .A. Protein.
. . . . . . . . . . . . .1. pick meats you like and cook enough
. . . . . . . . . . . . . . .to have some extra for snacking. (That is
. . . . . . . . . . . . . . .a lot in my family since I have 4 to feed
. . . . . . . . . . . . . . .and snack!)
. . . . . . . . . . . . .2. Sometimes eat leaner meats.

. . . . . . . . .B. Carbohydrates.
. . . . . . . . . . . . .1. Buy nothing with a gram content over 7.
. . . . . . . . . . . . .2. Make sure you eat no more than 20 grams.
. . . . . . . . . . . . .3. Keep plenty of the eat all you want vegetables.
. . . . . . . . . . . . .4. Think of ways to use them.
. . . . . . . . . . . . . . . .a. hamburger all the way without the bun.
. . . . . . . . . . . . . . . .b. in a salad with your favorite 'fat' salad
. . . . . . . . . . . . . . . . . .dressing. (I make my own bluecheese and
. . . . . . . . . . . . . . . . . .always have it on hand.
. . . . . . . . . . . . . . . . . . See my cheese page.

. . . . . . . . .C. Beverages
. . . . . . . . . . . . .1. Lots of Water.
. . . . . . . . . . . . .2. Sugar free drinks.
. . . . . . . . . . . . . . .(artificial sweeteners sometime inhibit
. . . . . . . . . . . . . . .weight loss)
. . . . . . . . . . . . .3. Caffeine should never be used anytime
. . . . . . . . . . . . . . .by anyone!

. . . . . . . . .D. Snacks
. . . . . . . . . . . . .1. keep plenty of readily available high
. . . . . . . . . . . . . . .protein snacks.
. . . . . . . . . . . . . . . .a. rye crisp crackers (or any other with
. . . . . . . . . . . . . . . . . .trace of sugar and under 7 grams carbo)
. . . . . . . . . . . . . . . .b. cream cheese. I fight sweet craving with
. . . . . . . . . . . . . . . . . .cream cheese on rye cracker, sprinkled
. . . . . . . . . . . . . . . . . .with artificial sweetener or stevia, and
. . . . . . . . . . . . . . . . . .maybe a touch of natural jam. --just as
. . . . . . . . . . . . . . . . . .good as cheese cake!)

. . . . . . . . .E. Craving fighters for:
. . . . . . . . . . . . .1. Sweets
. . . . . . . . . . . . . . . .a. cream cheese on rye cracker, sprinkled
. . . . . . . . . . . . . . . . . .with artificial sweetener or stevia, and
. . . . . . . . . . . . . . . . . .maybe a touch of natural jam. --just as
. . . . . . . . . . . . . . . . . .good a cheese cake!)
. . . . . . . . . . . . .2. Pasta - Find a good low carb almost sugar
. . . . . . . . . . . . . . .free sauce. (Make everything the same but
. . . . . . . . . . . . . . .leave out the pasta!)
. . . . . . . . . . . . . . . .a. Ricotta is the essence of lasagna so
. . . . . . . . . . . . . . . . . .I bake ricotta filling with sauce and
. . . . . . . . . . . . . . . . . .I never miss the pasta.
. . . . . . . . . . . . . . . .b. pour macaronni cheese sauce over ground
. . . . . . . . . . . . . . . . . .beef.
. . . . . . . . . . . . .3. Bread
. . . . . . . . . . . . . . . .a. experiment baking with soy powder.
. . . . . . . . . . . . . . . . . .(a few drops of flavor makes it have a
. . . . . . . . . . . . . . . . . .wheat taste.)
. . . . . . . . . . . . . . . .b. use the low carb. & sugar crisps.
. . . . . . . . . . . . .4. Chocolate - see the recipies in Dr. Atkins
. . . . . . . . . . . . . . .Book using unsweetened chocolate. (I haven't
. . . . . . . . . . . . . . .tried any yet)
. . . . . . . . . . . . .5. Potatoes - JUST SAY NO -

. . . . . . .IV. EXERCISE PAGE
. . . . . . . . .A. Find some exercises that don't take much time
. . . . . . . . . . .which you can do at home indoors
. . . . . . . . .B. Pick an outdoor exercise such as walking to do
. . . . . . . . . . .as often as possible.
. . . . . . . . .C. Body invigerating breating exercises.








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