He allowed fiber to be deducted later on because "HE" found
through his own research is was ok to do so without hurting your weight
NOTE* This is from the book, Bantam edition / September
Not sixty grams of carbohydrate on this diet but zero
Here’s how this diet is significantly different. During the first week
on this diet, you cut your intake of carbohydrates down to what is biologically
This creates a unique chemical situation in the body, the one
favorable to the fastest possible burning of your body’s stored fat. Ketones are
excreted, and hunger disappears.
You see, the first fuel your body burns for
energy comes from the carbohydrates you eat and drink. If any carbohydrate is
available, your body burns this rather than stored fat-and maintains its old
metabolic pathways. But carbohydrates, as such, are not stored in the body
beyond forty-eight hours.
So when no carbohydrate is taken in, your body must
draw upon the major reserve source of fuel-the stored fat.
It is forced to
take a different metabolic pathway. In this process your body converts from
being a carbohydrate-burning engine.
This is The Diet Revolution: the new
chemical situation in which ketones are being thrown off-and so are those
unwanted pounds, all without hunger.
A gradual addition of carbohydrate to
keep your body burning it’s fat as fuel. We must maintain this chemical
situation if you’re to continue to lose without hunger. And if we add
carbohydrate very gradually in tiny amounts-we can do just this… keep your body
converted into a fat-burning engine.
So that is just what we do. The second
week you might add a few grams of carbohydrate to your diet. Every week
thereafter a little more carbohydrate (around five grams) may be returned to the
The Rules of Original Atkins
The Diet Revolution Rules
1. Don’t count calories
2. Eat as much of the allowed foods as you need to
3. Don’t eat when you are
4. Don’t feel you must finish everything on your plate just
because it is there.
5. Drink as much water or calorie free beverages as
thirst requires. Don’t restrict fluids… but it is not necessary to force them
6. Frequent small meals are preferable.
7. If weakness
results from rapid weight loss, you may need salt.
8. Everyday take a
high-strength multivitamin pill.
9. Read the labels on “low-calorie”
drinks, syrups, desserts,. Only those with no carbohydrate content are allowed.
The First Life-Changing Week, eat nothing that is not on the list.
Meat: Steaks, Corned beef, Lamb chops, tongue, Hamburgers, Bacon, Any kind
of meat in any quantity—except meat with fillers such as sausage, hot dogs,
meatballs, most packaged “cold cuts”
Fowl: Duckling, Turkey, Chicken,
Anything with wings, No stuffing
Desserts: Gelatin with artificial
sweeteners (e.g., D-Zerta )
Condiments: Salt, pepper, mustard, horseradish,
vinegar, vanilla, and other extracts; artificial sweeteners; any dry powdered
spice that [I]contains no sugar
Drinks: Water, Mineral water, Vichy, Club
soda; Beef or Chicken broth, bouillon; Sugar free diet soda; coffee*, tea,
---------*Special note on caffeine and Diet Cola.
Because most heavy people have some hypoglycemia, coffee, which contains
caffeine, should be limited to six servings a day (cups). If you know you have
low blood sugar, better limit it to three.
Fish: All fish, including canned
salmon, tuna; any kind of seafood, including oil-packed and smoked, except
oysters, clams, muscles, scallops, and pickled fish
Eggs: Boiled, fried,
scrambled, poached, omelet – any style and without
Salads: Two small green
salads a day (each less than one cupful, loosely packed) made only of leafy
greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt,
dry spices, herbs, grated cheese, or anchovies. Or else a sour
pickle in place of a salad. Plus… green olives.
Butter & Mayonnaise Fats:
Butter, margarine (head New Diet Revolution & eat no margarine with trans
fatty acids), oils, shortening (not such a great idea), lard & mayonnaise
(fats have no carbohydrates).
Juice: Juice of one lemon or lime
Four ounces a day of any hard aged cheese. No cream cheese or cheese
Heavy Cream: Four teaspoons a day. (Cream has less carbohydrate than
milk – so don’t use milk)
Diet Revolution Salad Material: Celery, Chicory,
Chinese Cabbage, Chives, Cucumber, Endive, Escarole, Fennel, lettuce, Olives
(Green or Black), Onions, Pickles (Sour or Dill), Parsley, Peppers, Radishes, Scallions,
What Happens After The First Week’s Diet. Most diets are fixed
formulas and are therefore short-termed and self-limiting. This diet is fixed
only for a week. After that – because it must be a lifetime diet, it is, as
variable as are individual tastes.
I’ve labeled the additions of carbohydrate
that follow’ second level’, ‘third level’, ‘fourth level’, ‘fifth level’, but in
fact the additions are interchangeable and flexible. You can make any of these
additions any week that you choose. I am so committed to making this a livable
lifetime diet that I am letting you select your own variations, within the rules
set up by your biological rulebook.
Put back what you’ve missed the most: The
idea is simply to gradually return to your diet first what you missed most.
Custom-tailor the diet to suit your carbohydrate additions to suit your
lifestyle. All that matters is that you add back to your diet a little
carbohydrate at a time, and that you stop adding carbohydrate when you reach
How to know when to put back a little carbohydrate: Ask yourself:
Are the keto-stix still turning purple? Am I still un-hungry? Have I stopped
eating at night? Do I have more energy? Am I still losing weight or inches
nicely? Remember, your tape measure is a lot better friend than your scale, not
only more accurate, but better able to report on the actual fat (not just
temporary water) losses this diet achieves.
The Second Level: Cheesecake for
dessert? At each level, remember you add approximately five to eight grams of
carbohydrate daily for a week and analyze the results. Most people agree the
best way to handle the second level is to add cottage cheese…
Revolution Vegetables (not for level one): All of the above plus; Asparagus,
Avocado, Bamboo Shoots, Bean Sprouts, Beet Greens, Broccoli, Brussels Sprouts,
Cabbage, Cauliflower, Chard, Chinese Cabbage, eggplant, Kale, Kohlrabi,
Mushrooms, Okra, Onions, Peppers, Pumpkins, Rhubarb, Sauerkraut, Snow Pea Pods, Spinach, String
Beans, Summer Squash, Tomatoes, Turnips, Water Chestnuts, Wax Beans, Zucchini
Sample menu, level one:
Breakfast: Scrambled eggs with spicy ham, Diet
revolution roll and butter, Bouillon, coffee, or tea
Lunch: Cold cuts
sandwich on Diet revolution Roll w/ mayo or mustard, 1 cup of salad (loosely
packed), oil & vinegar, or a dressing from the recipe list, Raspberry
gelatin, Diet soda, coffee, or tea
Dinner: Chicken soup with Matzoh Balls,
Your favorite cut of steak, Caesar salad with Caesar Salad dressing, Gelatin,
diet soda, coffee or tea
Snack: baken-ets, stuffed celery, diet
Sample menu, level two:
Breakfast: Lox and stuffed onion
omelet, caraway Diet revolution Roll with cream cheese, Bouillon, coffee, or
Lunch: Avocado stuffed with crabmeat, Tossed green salad with dressing
from recipe list, diet soda, coffee, or tea
Dinner: Mixed grill with garlic
Butter Sauce or Béarnaise Sauce, Tossed salad with French Dressing, Gelatin
Parfait with whipped cream, diet soda, coffee, or tea
Snack: Assorted smoked
fish, Hard cheese, Diet soda
Ok, there it is 'By The Book'
Thinking about trying the original 1972 version.