19 Eating in the Real World

There's a quote from Oscar Wilde that I love to paraphrase: There is only one thing that I cannot mist, and that is temptation. I think we have perfected the art of weight loss to the point where that is so true! And temptation wears many guises.

The biggest booby trap is called the "Real World." Here, sad events can upset us so much that we turn for solace to our old reliable friends, the foods that have always comforted us (see Chapter 21, "The Psychology of Weight Loss"). But happy times can also undermine our weight loss efforts. Vacations, holidays, let's-bring-out-the-champagne celebrations, family weddings and gourmet dinner parties are also challenges to overcome. Then there's business travel and entertainment, plus pit stopsat fast food places. In all of these situations, those of us determined to shed excess pounds and inches must find ways to avoid pitfalls or, if we do succumb, ' ways to right ourselves and get back on course. With the tools in this book, you will be able to do just that.

Dealing With Temptation

The truth is that temptation lurks everywhere, unless you deny yourself a social and working life and the attendant pleasures of eating out. I believe that the best way to overcome temptation is not with willpower, which is so often in short supply, but with our brain power, a potentially unlimited resource.

Imagine that you're doing great, losing weight, feeling better than ever, thrilled with yourself, hearing compliments from friends and acquaintances—and then it happensl Despite all your good intentions, you're mightily tempted by a food you're not supposed to have. What to do? VII tell you this: You'd better have a strategy ready!

Strategies you can employ are:

Talking yourself out of your momentary passion so you can stay the course.

·Deliberately stopping the Atkins plan, but you must do so intelligently. Pick your poison. Don't throw all reason to the wind. Do you want that potato with your meal, or a glass of wine with your dinner, or a taste of your partner's dessert? Pick one and only one and be done with it. Then get right back to doing Atkins. Used occasionally, and I stress the word "occasionally" this strategy can be a useful technique.

·Finding an alternative that is low in carbs but gives the same taste sensations. Make or purchase controlled carbohydrate ice cream, mousse, bread, crackers, chips or chocolate sensation.

·Let me explain something about cravings, because this point might allow you to continue with Atkins. Your craving appeared, most likely, because it was triggered by a drop in blood sugar. Your body perceived a need to halt the falling glucose level and transmitted a signal that it needed sweets. Cliffs theory applies only when you crave some form of quick-fix carbohydrate.) Your solution, simply put, is to cat some rich food, high in fat and protein with very little or no carbohydrate. Such a snack will stabilize your blood sugar, and presto-change-o, no more cravings.

The best foods to head off cravings are foods that contain both protein and fat. I call mncadamia nuts the Atkins follower's best friend. Almost ns effective are walnuts, pecans or Brazil nuts. Other good foods for stopping cravings are cream cheese or such rich dessefi cheeses ns mascarpone. Another cravings buster is something sweetened with sucralose, along with heavy cream. My personal favorite is to whip three ounces of heavy cream with two-thirds of a scoop of controlled carbohydrate shake mix to create a chocolate, vanilla, strawberry or cappuccino mousse. Or you may opt for a diet gelatin dessert slathered generously with whipped heavy cream (not the pre-made, sugsr-added type, of course). Some controlled carbohydrate bars are also excellent cravings busters. There are also controlled carb chocolate bars (appropriate only after Inducti'on) that serve when only chocolate will satisfy your cravings.

Let me just remind you of the basic principle behind this kind of eating. Macadamia nuts, for 'instance, may be on every conventional diet's no-no list because they are so calorically dense,' but what Counts is the effect they have upon your body chemistry. Because macadamia nuts have such a high ratio of fat to carbohydrate, they help control your appetite and tend to result in your eating fewer calories. Moreover, let's not forget convenienco—nuts and seeds can easily be kept in your purse or pocket, if your business or travel schedule forces you to miss meals or be frequently exposed to unacceptable meals, you've got a substitute or perfect fide-me-over at hand.

Another favorite of: mine is the avocado, one of the few fruits that contains fat (yes, iris a fruit, not a vegetable). It is the beneficial monounsated-type fat, and the avocado provides a welcome taste departure for those who crave something fresh, natural and filling. You can make an elegant lunch by filling the big seed bollow with shrimp, crabmeat or tuna salad. Half a California or Haas avocado-the kind with a dark, textured skin. contains about 5 to 6 grams of digestible carbohydrate. You can also garnish your breakfast omelette with avocado. And then there's guncamole, just about everyone's favorite dip. You'll find my recipe on page 400.

But what if we're not talking about an addictive craving or a simple impulse that can be satisfied by a change in body chemistry? What if we're talking about long-term desire, something that has always been one of your favorite foods and now is on your no-no list? You know, things like pizza, bagels, tacos, egg rolls, pancakes, linguini and. (you fill in the blank).

Finding Substitutes for Favorite Foods

One of the best don't-fall-off-the-program technipues is to eat foods that substitute for a highly desired food. If you lust after any of the above, or for blintzes, lasagna, Yorkshire pudding or even chocolate truffles, ice cream, cheesecake or strawberry shortcake, the answer lies in using the ingenious substitutes for these foods i've provided in the recipe section or through our website at www. atkinscenter, com. Learn to use them. They can be just as much a part of yom' menuplanning as grilled chicken and tossed salad. (Remember: Not all these recipes and products are suitable for the Induction phase.)

Understand that controlled carb cheesecake is not same as cheesecake made with sugar, and.that controlled carb pizza is not the same as pizza made with wheat flour. Conventional foods can contain ten times more carbohydrates than those made with sucralose, soy flour or other controlled carb ingredients. Interestingly, calorie-restricted foods may legally be called Low calorie if the calorie level is reduced by thirty-three percent, but acceptable controlled carbohydrate alternatives typically contain a mere ten percent of the carbohydrate of the standard fare. So although there is enough cadrbohydrate in a portion of regular pizza or ice cream to send your fat mobilizers and ketones to a screeching halt, controlled carb substitutes can be safely used—-in moderation. But eat five slices of controlled carb pizza or a whole pint of ice cream sweetened with sucralose and you're right back to your excessive behavior.

Formed in response to needs voiced by thousands of Atkins followers, there is a variety of controlled carb food products available, including energy bars, breakfast bars, bake mixes, shake mixes, ready-to-drink shakes, ice cream, bread, bagels and even a chocolate bar. All products have negligible amounts of carbohydrate, and several come in a variety of flavors. Companies like mine have numerous other products in development, and each may provide a controlled carb alternative for your taste preferences.

Although many other commercial products may also be acceptable, I do want to caution you that all controlled and low-carbohydrate foods are not created equal. Thanks to the immense success of Atkins, other companies are producing products to serve the growing population of controlled carb followers. A word to the wise: Be sure products that claim to be low in carbs really are. Also make sure they do not contain aspartame. What can you do to protect yourself? Read labels carefully (see "How to Read a Food Label" on pages 241-245). If a product seems too good to be true, it probably is. When you try a new food product, test how you react to it before eating a full portion. If you find it sparks new cravings or disagrees with you in any way, your safest option is to eat no more.

There is also a food that contains so little carbohydrate that it can raise your count only $ or 10 grams: crisp breads. My personal eating pleasure improved considerably when I found something flat and crunchy upon which to pile my cream cheese or guacamole or to serve as finger-size appetizers at parties. These toasted rye or wheat-bran delicacies, based on a popular Scandinavian concept, are mostly carbohydrate, so unlimited use of them would interfere with continued weight loss. But, because they are baked so thin and provide so much crisp surface area per carbohydrate gram, they are quite an ingenious way to spend your carbohydrate allowance. There are many brands and each has a different carbohydrate content per crisp, ranging from 3 to 6 grams, some of which is fiber. Fiber is good for keeping you regular; moreover, it does not impact your blood sugar, and you can deduct it from the total carb count to get what I call "the carbs that count when you do Atkins:' This means that if a wheat crisp contains a total of 6 grams of carbohydrates and 3 of those grams are listed as fiber, the impact on your blood-sugar mechanism is the equivalent of just 3 grams of carbs. But again, when the desire for something crunchy surfaces, have one or two, then put the box away!

I have a point worth stressing: Every food I suggest could be off limits for those of you who demonstrate intolerance to one of its ingredients, and wheat and rye are two of those foods that turn up rather frequently as problems. Also, some fiber breads contain sugar. (Stay away from them, even if the fiber content is high.)

How to Read a Food Label: Just the Facts? Not Quite!

To ensure that consurners know what is in the foods they buy, the Food and Drug Administration(FDA) requires that the packaging of every manufactured food product display certain information. For starters, ingredients must be listed-in descending order of weight. Labeling must also include a Nutrition Facts panel(see page 244). Although the intent is informational, such labels do not supply all the facts,especially when it comes to carbohydrates. But once you know the secret to figuring out how many carbs really count when you do Atkins, the labels will become easy reading.

Backing Into a Carb Count

But, first, let me explain a few things.Almost everything displayed on the Nutrition Facts panel is based on specific laboratory procedures called assays,regulated by the FDA. The quantity of fat, protein, ash and water can all be directly and exactly assayed.(Water and ash need not be listed on nutrition panels.) Carbohydrates, however, are the exception. Instead, the amount of carbohydrate is arrived at only after the other four components are directly computed: In other words, what is not fat, protein, ash or water is called carbohydrate.

All carbs Are Not Created Equal

To complicate matters still further, carbohydrates are comprised of several sub-groups,which include dietary fiber, sugar, sugar alcohol and “other”carbohydrates-a kitchen-sink grouping of gums, lignans, organic acids and flavenoids. (These individual items can be assayed.) The FDA requires that a nutrition label include the total carbohydrates. The amount of dietary fiber and sugar must also be listed.However,the law does not require that other carbohydrate subcategories appear. Some manufacturers voluntarily include the sub-categories appear.Some manufacturers voluntarity include the sub-categories of sugar alcohol and “other carbohydrate.”

Not all types of carbohydrates behave the same way in your body. For example, when your body digests table sugar,it turns immediately into blood sugar.So sugar and most other carbohydrate are what we call “digestible carbohydrate.” Other carbs, such as sugar alcohols, have a minimal impact on blood-sugar levels; still other carbs,such as dietary fiber, pass through your body without having an impact on your blood-sugar level.To date the FDA has yet to focus on these important biochemical differences and treats all carbohydrates alike.

The Impact on Blood Suar

When you look at a food label, you do not see a number for the carbs that have an impact on your blood-sugar level, or what I call “the carbs that count when you do Atkins.” Fortunately, you don’t have to be a fcod scientist or math whiz to figure it out.To calculate the carbohydrates that “count”,simply subtract the number of grams of dietary fiber from the total number of carbohydrate grams. That’s right. A little simple subtraction, and you’ve got the number. Actually, this number is a conservative one because most labels don’t give you the additional info you would need to do further subtraction, such as the amount of sugar alcohol grams contained in the product.

What Is a Serving?

Now, there is another rather sneaky aspect of nutrition labels.In the old days, when you were still drinking such things, you may have purchased a twenty-ounce bottle of flavored ice tea sweetened with corn syrup. That’s one serving, right? Wrong! Look carefully at the Nutrition Facts panel and you will see that a single serving is calculated not as the twenty ounces in the bottle but as eight ounces. You are expected to share that bottle with another friend and a half! That means all those calculation about carbohydrate content, sugar content and calorles are for only eight ounces, not the whole bottle.

So, whenever you check a label to make sure you are not going over your dally carb count, double-check the serving size as well. And if you are planning to have more than what is considered one serving, multiply the adjusted carb count by the appropriate number of servings.

Here is what you should be aware of on a nutrition label:

·Serving size. If you have more than one serving, be sure to add in the carbs. Total carbohydrates in grams.

·Amount of dietary fiber expressed in grams (subtract from the total number of carbohydrate grams to get "the carbe that count when you do Atkins').

·Sugar expressed in grams.

Full Dlsclosure

At my food products company we try diligently to provide consumers with all the information they need to do Atkins. I believe you will benefit tremendously from the understanding about carbohydrates you have gained by reacting this book. I would like to see all product manufacturers be required to present the Important carbohydrate Information right on the Nutrition Facts panel.

Let me give you an example of how it would work:

Food Product A

Total carbohydrate

(as defined by the FDA) 15.0 grams

Non-caloric and/or

non-blood sugar impacting carbs 12.5 grams

(Polydextrose/Fiber 9.0 grams)

(Glycerine 2.5 grams)

(Sugar alcohol 1.0 grams)

Net cart)s that count when

doing Atkins 2.5 grams

Now wouldn't that be helpful?

When Bending Becomes a Binge

Sometimes, of course, you might do more than just bend the amount of carbs you are supposed to be consuming each day-by eating a food that should be avoided altogether. The food in question may turn out to be the trigger mechanism for a craving. Then, look out! A full-blown binge usually begins right then and them.

Binges come in all shapes and sizes and can prove so disnstmus that they turn a seemingly surefire weight loss success story into an instant failure. The weight regain is usually so profound it can be measured in pounds per day. Obviously, the longer you stay on your bender, the worse the results.

To stop a binge, your first responsibility is to know you're in trouble and immediately apply an effective technique. The best way I have found to do this is to take certain nutrients: chromium picolinate or chromium polynicotinnte (400 mcg, three times daily for two days); L-glutamine (500 to l,O00 mg, three times daily); plus a single dose of vitamin B complex (50 rna). At the same time, ovenvhelm the cravings by instituting a high-fat, high-protein, Incluction-level regimen: fatty fish, poultry, meat, cream cheese, shake mix or diet soda with heavy cream. Two days after you induce lipolysis and the secondary process of ketosis, the cravings should be gone, you should once again be in control and the weight gained so rapidly during the binge should already be failing to its previous level. And congratulations, you just dodged a bullet! But I stress again, you must do this quickly, a day or two after you went astrny and not after weeks of bingeing.

Once you are back in control again, you must figure out what food or food combination was the binge trigger. You certainly won't want to play with that "poison" again.

But there is a hnrdcore inoblem that arises when you discover there's something about my nutritional approach you don't like. Or, more specifically, that there's something you like too much, and you're not gettingit. Naturally, you're thinking, Why did I promise that I would never have that food again? I'm no longer willing to keep that promise. Must always be always and never be never?

This important question has several answers. First, I ask you to consider the plight of a recovering alcoholic. Most of us realize that when an addiction such as alcoholism is the problem, it is far better that never really be never. So if your proposed carbohydrate deviation involves something you're addicted to, sadly I must give you that never-never advice. But if you are sure that your desire for a favorite food is for the sake of pleasure and not out of addiction, I guess I must allow you to try it and find out. It's better you have a small portion of that beloved food and feel satisfied than deprive yourself and laterain a moment of weakness-experience a full-scale blow out. Just keep your portion small, count the carbs in your daily tally and watch like a hawk to see if eating this food causes cravings.or the return of other symptoms that vanished while doing Atkins. (Important: This kind of experimentation is not allowed during Induction.)

Outside Your Home

Actually, doing Atkins is easy in most circumstances. On weekends, in restaurants, on the job, when you travel a lot-unless someone imprisons you in a candy store—-you really have nothing to worry about. Of course, the program is not completely adaptable to dinner parties given by people with fixed ideas about what everyone should eat. You'H need a little ingenious diplomacy to get you out of that situation. Let's examine possible scenarios one by one.

At work, you'll need to apply large doses of common sense. The coffee and Danish cart that circulates midmorning and mid-afternoon srneHs so good! The bagels on the conference room table at the weekly staff meeting look so yummy. But not if you've had a three-cheese and mushroom omelette for breakfast and a filling lunch, Your resistance is at its greatest when you're satiated. Does the cafeteria or nearby luncheonette serve suitable food? Check it out, because if it doesn't, you'd better start brown-bagging iL Bring along some finger food—-chicken drumsticks, hardboiled or deviled eggs, slices of ham, cheese and steamed shrimp to have with your green salad.

Controlled carb followers will usually find restaurants to be much more friend than foe. They stay in business because of their ability to make food taste great and supply good service. However, fast food restaurants pose special challenges (see "Make Fast Food Friendly" on pages 254—255). Most main courses qualify as Atkins-acceptablc. The trick is not to be seduced by all the extras. If it's at all possible, know what you're going to order before you walk in. And don't go for the carbohydrate extras just because they're right in' front of you. You could safely eat all your weekly meals in a restaurant, as long as you become familiar with the possibilities of the menu and be alert for hidden pitfalls.

If the eating establishment is one you patronize often, talk to the waiter or the maitre d' and make it crystal clear that you're on a plan that permits no sugar in any manner, shape or form. This way you can root out "hidden" supr in salad dressings or even in such prepared dishes as tuna fish salad. Sometimes fruit juices are used in cooking as a sugar substi. tute, which are equally unacceptable.

Go right down the menu and make sure your appetizer, main course and salad all qualify as controlled carl). Avoid sauces, breading and flour as a thickener. Such carbohydrate ingredients can be hidden in surprising places. There may be flour or grain in your hamhurgers, or breadcrumbs in your crab cakes. Be alert. Otherwise, one meal can destroy your weight loss program for the day and set it back for the week.

Finally, engage the server with all the determination and finesse you can muster, and tell him or her what you can't have in your food. Don't hesitate to inquire firmly and insistently about what is in a particular dish. Very few waiters am offended if you make it clear how important this is to you. After all, you're the one who's going to tip him at the end of the meal. I've been told by many people that when they make their controlled carbohydrate preference Clem', the waiter often tells them about his own success doing Atkins. Don't be surprised—millions of people have succeeded on this program in the last few years alone.

The fun comes when you discover restaurants that do great things with the acceptable foods you can eat freely. It shouldn't be too difficult to find a good cut of meat, fish or fowl with the right seasonings, prepared well and without carbohydrate. I've eaten thousands of wonderful restaurant meals-one hundred percent in compliance with Atkins. I know where to get the best lobster, roast beef, rack of lamb, crispy duck and poached salmon in my hometown (Manhat. tan). But I also know the best trout with a macadamia nut crust, the best veal a la Triestina. saltimbocca a la Romana, Chinese shrimp, Mexican guacamole, and chiles rellenos. Ladies and gentlemen, this is the true gourmet's delight. I always say,"If you're going to lose weight,weight, you might as well do it with satisfying quantities Of fine food."

The trick in restaurants is to not start eating until the tizer or main course arrives. Or ask for a celery and olive tray in lieu of bread. If your companions want bread on the table, move the breadbasket to the far end of the table so it won't be under your nose. Remember, too, never save room for dessert.

Dinner parties can be real obstacle courses. At a party, for example, there is a possibility that you may find nothing acceptable to eat. Let me warn you again that going off prOgram for just one meal could set you back for nearly a week in regard to weight loss. The better policy is to let your host(ess) know beforehand that your doctor has prescribed a certain diet and politely ask what is being served. If the meal does not qualify, simply have a high-proein/high-fat entree and a salad before you leave home. Or, if you fear that protein food will be in short supply-at a buffet, perhaps-make sure you bring something along-hose macadamia nuts, for example.

Then there are the airlines-the Final Frontier of Junk Food. Your first line of defense is to call in advance and ask for a special meal. Tell them you're on an eating plan that is low in carbohydrate. It never hurts to ask because the more people who ask, the more likely airlines are to add this option.

If none of the airline options available is acceptable, bring your own food with you. But make sure that you have enough. Plan ahead. Don't allow for even the slim chance that you might be hungry enough to turn to the carbohydrates on board. It would be ironic if your ironclad willpower evaporates in the one place universally considered to pwvide the worst possible food. For more on the challenges you may encounter while traveling, see "On the Move" below.

On the Move

Whether you am lraveling by plane, train or car, travel is inherently unsettling. Suddenly you're wtthout your familiar rootines and resources. Not only are you amfronted with temptations you would never allow in your house, you're exposed to them precisely when youYe most vulnerable. (Just think about those ubiquitous cinnamon buns that perfume every airport.) As if such factors weren't hazardous enough, traveling in and of itself can bring on stress, which in turn may cause cravings for unhealthy foods.

The key to remaining disciplined when on the road is a combination of mental and physical preparation. The following tips should help ensure that you don't leave your progress behind when you travel:

·Think big picture. Don't use your trip as an excuse to go off the program. Remember, if you continually make 'detours" from your planned mute, you'll never reach your destion.

·Take food with you. When you miss a night or a meeting runs late, be prepared. Take along some fow-carb snack foods like one-ounce portions of cheese in plastic wrap, If you're Iraveling by car, consider taking a cooler packed with cold cuts and cheese. You cart even bring along salad in a plastic bag with dressing on the side. Or stow away a few controlled carb bars and some shake powder to use as meal replace-merits.

·Eat first. Start out on the right foot by eattng a well-planned, satisfying meal before you leave home.

·Go a little nuts. If you're past !tm Induclion Phese, you can arrack on nuts and seads. Macedamlas almonds, walnuts, Pecans, filberts and sunflower and pumpkin seeds are all good YOU'll feel more satisfied and in control of your appetite after eating a handful.

·No skipping allowed. Tempted to pass on lunch and make better time? Don't do it Omitting a meal could make you ravenous, out of control and more likely to grab anything edible that's handy.

·Fly right. If you're on a flight where a meal will be served, call ahead and ask what's on the menu. You may be able to find a seafood salad or other dish that is acceptable.

·Drink up. When youYe traveling, consume lots of water. Staying hydrated will help you feel satisfyingly lull. Stay away, however, from caffeine and diet sodas.fill of aspartam-both increase carbohydrate cravings.

·Pack your pills, if you've gotten into the habit of taking nutritional supplements, congratulationsl Now make sure you continue.this part of your lifestyle when youYe on the road. Once one element of your murinegets upset, other good habits tend to slide as well. Even if you make some mistakes with your food choices, staying on the vitanutrient program will help you focus on getting back to eating properly.

·Speed counts. If you do slip off Atkins for a day or more, get back on ASAR The longer you're off, the harder it may be to resume.

·Be ready to compromise without quitting. If you find that your food options on the road or in the air are all really poor, adhere to the program as closely as you can. For example, if you find that you need to increase your consumption of salad and other vegetables beyond your usual allowance, it doesn't mean you might as well eat bread and pasta, it's better to deviate a Ilttie than to throw the whole program out the window.

Training Those Special People

Even if you overcome your temptations and the challenges of eating in places other than your own kitchen table, one of the obstacles you may find in the real world is people the very same people upon whom you normally rely for advice and support, l'm talking about your spouse, family members and well-meaning friends, all of whom may have been so influenced by the media's fixation on low fat that they are certain Atkins has no validity. "Oh, that's a high-fat diet. It can't be good for you" may be the reflex respouse, said without any knowledge of the solid scientific research supporting the lipolytic approach to weight loss.

Although a particular person's advice may have been valuable in the past, you must reply that he or she can't know something until it has been examined thoroughly. If your naysayer is someone you live with or must deal with every day, then you know you need total cooperation as much as you need your own single-mindedness. If I were you, I would start by suggesting that the person read this book. You might say, "Since I need your support, why don't you study Dr. Atkins' arguments and his backup carefully and see if you can poke holes in the material?" if the naysayer refuses to read the whole' book, insist that he or she at least reviews the impressive list of research papers in the reference section starting on page .503. This can be a particularly effective approach with a doubting physician. You must gain the cooperation of everyone in your immediate environment because resisting temptation is a lot easier if you don't see and smell your favorite carbohydrates,I've mentioned the problem with nonbelievers, but what about those who basically say, "Losing' 'weight is your problem; eating is my privilege"? Here you must apply the pragmatic take-charge motto: "if you can't lick 'em, get 'em to join you." My recommendation is to get your significant other involved in doing Atkins. If that person is also overweight, you will have a very good selling point-the prospect of painless weight loss. But if he's locked into the low-fat-willdo it fairy tale, you may suggest: "Why don't we try both approaches and see what is best suited to our metabolisms?" Make it into a friendly competition. I guarantee you that when you compare results your naysayer may quickly change his mind. (Results shouM include not just weight loss but disappearance of symptoms and whether the other program provides a feeling of satisfaction that will allow you to keep the weight off permanently.) Now suppose you're in the situation where you're the 0nly one who has to lose weight. You might suggest that your significant other follow Atkins along with you—by eliminating sugar, white flour, other nutrient-deficient carhohydrates, hydrogenated fats and processed foods from his regimen. His menus will include extra portions of vetties as well as whole grains, some of the starchy vegetables and moderate amounts of fruit. Chances are he will feel so much better that within a few weeks he'll be convinced.

One more very important message: Suppose that temptation takes the form of sugar-laden junk food that's in the house "for the kids." You're not doing them any favors by allowing them to eat this food. In my opinion, the most dangerous food additive on the planet is sugar in all its forms. Proper nourishment is one of the lifetime gifts you can give your children, so perhaps you should rethink your position. Who more than little ones with virtually their whole lives ahead of them stand to be damaged by a substance that helps provoke diabetes, hypertension and heart disease? Allowing kids to eat according to the pleasure principle and not according to the principle of health maintenance is probably not the kind of parenting you wish to do. So, make the reso

lution now: Sugar is not going to enter my home! Your whole family will benefit.

Make Fast Food Friendly

There's no need to avoid those fast food joints that dot the roadside co long as you know your way around the menu. Hem's a quick road map:

·Burger chains: Sandwiches are usually a good bet. Yes, even the bacon cheeseburgerl Just toss the bun. Mayo and mustard are permissible but beware of ketchup, which often contains a lot of sugar. Watch out too for special sauces, as they also often contain sugar. Slices of tomato and lettuce garnish are fine. Steer clear of anything advertised as "low fat" because this label often translates to 'high cart).'

·Sandwich shops: Chicken or tuna salad is a good choice. In sub shops, bring on the turkey, roast beef and cheese; try to steer clear of salami, bologna and other meat products preserved with nitrates. Ask for your selection on a plate instead of on a roll, and you're all set.

·Salad barn: Select acceptable vegetables as a base, top with protein foods such as hard-boiled eggs, turkey or chicken and the like. Avoid cole slaw, which may contain Sugar. Pass up that pasta salad, Use oil and regular red or white wine vinegar instead of a prepared dressing.

·Commercial dressings and balsamic vinegars often contain sugar. Baked stuffed potatoes are an absolute no-no.

·Fried chloken Jolts: Avoid anything barbecued or breaded. Barbecue sauce is typically full of sugar, and even If you remove the skin from the chicken,the sugar has probably seeped into the meat. Dry-rubbed meats are fine, or look for roasted chicken side dishes such as salad. If there's a grilled fillet sandwich available, grab itl Discard the bun, and you've got a pretty good selection. Or scrape the breading off a fried chicken breast.

·Avoid at all costsl Mexican-style fast-food restaurants, doughnut shops, and yogurt/ice cream parlors. If you wind up in a pizza parlor, order a salad. Or if absolutely necessary, order a pizza and eat only the cheese and fixings leave the a'ust. It's messy, but you'll avoid the nutrient-deficient high-carb crust.

Finally, remember who's boss. You are absolutely in control of what goes in your mouth at all times—-even when you're not in your own home. When dining out, ask how things are prepared and give instructions. After all, youYe paying for it. Even in a fast food restaurant, youYe entitled to "have it your way; After ali, why should some stranger get to influence the success of your program-and your health?

TIPS:

·Remain in control of what goes into your mouth at all times.

·Traveling can bring on stress, which sometimes induces cravings. Be prepared by bringing acceptable foods with you.

·The best foods to neutralize cravings contain both protein and fat.

·Stop a binge by doing Induction within a day m two of going astray (waiting longer may curb your success).

·At a restaurant, take the time to explain your way of eating to the wait person.

·At fast food joints, toss the bun and avoid the ketchup.

·Stock up on controlled cat. hydrate food alternatives, including bars, ready-to-drink shakes, shake mixes, syrups, bread and ice cream.