1.0.

Soybeans, green edamame cup 3.1.

Note: Serving sizes for dried legumes are after cooking. Serving sizes for fresh legumes are for sh.e.l.led beans.

VEGETABLE AND FRUIT JUICES.

Most fruit juices might as well be liquid sugar, making them completely off limits. The exceptions are lemon and lime juice, a couple of tablespoons of which are acceptable each day in Induction. In OWL, you can double that amount to serve over fish or make beverages or low-carb desserts. It's amazing how much flavor you can get from 4 tablespoons of these juices, but that amount does contain more than 5 grams of Net Carbs. You can now also introduce small portions of tomato juice or tomato juice c.o.c.ktail.

Juices Serving Size Grams of Net Garbs Lemon juice cup 5.2.

Lime juice cup 5.6.

Tomato juice 4 ounces 4.2.

Tomato juice c.o.c.ktail 4 ounces 4.5.

LOW-CARB PRODUCTS SUITABLE FOR OWL.

Not all low-carb foods are created equal. Manufacturers use a host of different sweeteners and other ingredients, some of which may give you gastric distress, tempt you to overeat, or reawaken cravings you thought you'd put to rest. In addition to the bars and shakes you can enjoy in Induction, you may be able to handle some other low-carb products in OWL. In each case, we've provided the maximum maximum acceptable carb count for a single serving. Always read the Nutrition Facts panel and list of ingredients before purchasing any product. Any sweet or salty food may stimulate you to overindulge. Deluding yourself that you can eat large quant.i.ties of a certain food just because a small portion of it is low in carbs is, well, delusional. Purchase and use these products with care. Low-carb products can be very convenient, but they're no subst.i.tute for vegetables and other unprocessed foods. Try products one at a time, and limit yourself to two servings a day of such foods. Again, if the carb count of a specific product exceeds the amount listed below, pa.s.s it up. acceptable carb count for a single serving. Always read the Nutrition Facts panel and list of ingredients before purchasing any product. Any sweet or salty food may stimulate you to overindulge. Deluding yourself that you can eat large quant.i.ties of a certain food just because a small portion of it is low in carbs is, well, delusional. Purchase and use these products with care. Low-carb products can be very convenient, but they're no subst.i.tute for vegetables and other unprocessed foods. Try products one at a time, and limit yourself to two servings a day of such foods. Again, if the carb count of a specific product exceeds the amount listed below, pa.s.s it up.

Low-Garb Product Serving Maximum Grams of Net Garbs Low-carb bagels

1.

5.0.

Low-carb bake mix cup

5.0.

Low-carb bread 1 slice

6.0.

Low-carb chocolate/candy 1.2 ounces

3.0.

Low-carb dairy drink 8 ounces

4.0.

Low-carb pancake mix 2 pancakes

6.0.

Low-carb pita One 6-inch

4.0.

Low-carb rolls

1.

4.0.

Low-carb soy chips 1 ounce

5.0.

Low-carb tortillas One 7-inch

4.0.

No-added-sugar ice cream cup

4.0.

TO YOUR HEALTH-IN MODERATION.

Say cheers! Now that you're in OWL, you can have alcohol if you wish-and if experience shows that you can handle it. There are several things to consider about consuming alcohol while losing weight. Most mixers, including tonic water, are wildly high in carbs, especially any made with fruit juice. (Sugar-free tonic water is acceptable.) So are flavored brandy and other cordials (although aged brandy and Cognac are low in sugar). Although most spirits contain no carbs, your body will metabolize alcohol before fat (in this respect, alcohol is a macronutrient), so drinking slows down fat burning and may slow your weight loss. And, of course, be sure to count the carbs. Now that you're in OWL, you can have alcohol if you wish-and if experience shows that you can handle it. There are several things to consider about consuming alcohol while losing weight. Most mixers, including tonic water, are wildly high in carbs, especially any made with fruit juice. (Sugar-free tonic water is acceptable.) So are flavored brandy and other cordials (although aged brandy and Cognac are low in sugar). Although most spirits contain no carbs, your body will metabolize alcohol before fat (in this respect, alcohol is a macronutrient), so drinking slows down fat burning and may slow your weight loss. And, of course, be sure to count the carbs.

Drink spirits neat or on the rocks with a lemon twist. A 12-ounce serving of regular beer contains up to 13 grams of carbs, which is clearly too high for OWL. A single light beer or, better yet, low-carb beer should be your brew of choice in this phase, and keep it to one. A gla.s.s of wine with dinner can make a basic meal a special occasion, but steer clear of sugary wine coolers and sweet dessert wines. You may find that you're more susceptible to the effects of alcohol while doing Atkins. And because alcohol can make you drop your inhibitions, you may find it more difficult to stay away from chips and other high-carb snack foods that often accompany alcohol. For all these reasons, the best advice we can give you is to go easy. If you have trouble reining yourself in, you might be better off avoiding alcohol until you're more in control.

Beverage Serving size Grams of Net Garbs Beer, "light"

12 ounces

7.0.

Beer, low-carb 12 ounces

3.0.

Bourbon 1 ounce 0.0.

Champagne 4 ounces

4.0.

Gin 1 ounce 0.0.

Mixers, sugar free 1 serving