The Program: How to Maximize Your Chances of Dieting Success
HOW MUCH FAT?
To do Atkins properly, it’s essential that you eat enough natural fats to provide satiety— the satisfying sense of fullness. You also need to consume enough healthy fats to keep burning primarily fat for energy. Finally, fat plays a major role in making foods tasty. But that doesn’t mean you should eat so much fat that you wind up with a calorie bomb. If you’re like most people doing Atkins, your natural appetite response provides good guidance as to how much fat to eat. Petite women may need less and tall men may need more, but here are some general guidelines:
Use enough oil when sautéing food to keep it from sticking to the pan.
Use about a tablespoon of oil (plus lemon juice or vinegar) to dress a small salad, more for a main-dish salad.
Feel free to swap out one fat source for another. For example, if you don’t use cream in your coffee, you can have a bit more cheese. If you have two salads a day and need more olive oil for dressing, forgo a pat of butter.
A typical day’s intake of fat might include the following:
2 tablespoons oil for dressing salads and cooking
1 tablespoon butter
1 ounce cream
2 ounces cheese
2–3 servings of meat, poultry, fish, or shellfish
10 olives and/or _ Haas avocado
2 ounces nuts or seeds (in OWL and beyond)