“Duke’s Version” Dr. Atkins' Diet

Three Basic Rules that cannot be violated for two weeks (you can do it!):
1. Stay away from starch and sugar.
2. Sub (substitute) sugar – use Stevia (all natural with no chemicals, no carbs, no calories – available at most grocery stores on the same shelf as sugar). Avoid Splenda, Equal, or Sweet ‘N Low.
3. Keep your carbs under 25 per day

– Day 1

Breakfast – Skip it, you’ve had enough food for a while. A little fast will do
you some good. But here’s a twist: heavy whipped cream latte
with sub sugar. How good is that! and no carbs!! 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Sesame crusted Tuna Sandwich (no bread) with cucumber salad (no fries) 2 carbs
No dessert until dinner time

Dinner – Glass of Kenwood Zinfandel 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Wild Mixed Greens 5 carbs
Salmon w/pesto and veggies but no rice or potato 3 carbs
Low carb cheesecake (you won’t believe how good this tastes!) 2 carbs

– Day 2

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Double Order Scrambled eggs and bacon (no toast or hash browns) 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Cup Low Carb Shrimp and butternut squash chowder 4 carbs
Cobb Salad (eat it all but no bread) 6 carbs

Dinner - Glass of St. Francis Cabernet 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Caesar w/Caesar dressing (no croutons) 2 carbs
or w/ bleu cheese dressing 3 carbs
14 oz. New York Steak w/ veggies but no rice or potato 2 carbs
Or Duke’s Way w/ bleu cheese dressing 4 carbs
Skip dessert tonite

Late nite snack – Peanut butter (one tbsp) and cheddar cheese (2 slices) 3 carbs

– Day 3

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Eggs Benedict with lots of hollandaise (do not eat English muffin) 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Crab & Shrimp Louie Louie (tender shrimp and Dungeness Crab) 6 carbs

Dinner - Glass of Kendall Jackson Chardonnay 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Cup Low Carb Shrimp and butternut squash chowder 4 carbs
Halibut Macadamia w/ veggies but no rice or potato 5 carbs
New York Style Cheesecake 2 carbs

Late nite snack – 2 oz. Pumpkin seeds 0 carbs

– Day 4

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Two Soft boiled eggs and sausage (no toast or hash browns) 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Seafood Chop Chop Salad 2 carb

Dinner - Glass of Benziger Fume Blanc 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Cup Low Carb Shrimp and butternut squash chowder 4 carbs
Stuffed Halibut w/ Dungeness Crab, shrimp, cheese
w/ veggies but no rice or potato 6 carbs
Skip dessert again, you can have some tomorrow

Late nite snack – Peanut butter (1 tbsp) and carrot sticks 4 carbs

– Day 5

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Four egg omelet w/cheddar cheese and bacon (add garlic) 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carbs
Duke’s Spinach Salad Entrée size 2 carbs

Dinner - Glass of Beringer Founder’s Estate Cabernet 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Wild Mixed Greens 5 carbs
Duke’s Barbeque Baby Back Ribs (light sauce) w/ cole slaw but
sub veggies for fries 10 carbs
Low carb cheesecake (you won’t get tired of it, either!) 2 carbs

Late nite snack – 2 oz. Pumpkin seeds 0 carbs

– Day 6

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
3 fried eggs (in butter) w/ 5 slices bacon (no toast or hash browns) 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Blackened Hlibut Sandwich (no bread or fries) 5 carbs

Dinner - Share a bottle of Duke’s Favorite White: Caymus Conundrum (glass) 7 carbs
“It’s a little bit of luxury that’s not too extravagant.”
Cup Low Carb Shrimp and butternut squash chowder 4 carbs
Duke’s Stuffed Prawns w/ veggies but no rice or potato 7 carbs
Stay the course, skip dessert or have the cheesecake
but no nite time snack

Late nite snack – 2 oz. roasted pumpkin seeds 0 carbs

– Day 7

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
4 Scrambled eggs and bacon (no toast or hash browns) 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carbs
Blackened Salmon Ceasar Wrap (do not eat the wrap) 3 carbs

Dinner – Share a bottle of Duke’s Favorite Red: BV Tapestry each glass 7 carbs
“It’s so smooth and velvety.”
Cup Low Carb Shrimp and butternut squash chowder 4 carbs
Prime Top Sirloin w/ veggies but no rice or potato 0 carbs
or Duke’s Way w/ bleu cheese dressing 0 carbs
Low Carb cheesecake (you don’t even have to feel guilty!) 5 carbs

Late nite snack – 2 oz. Peanuts 7 carbs

– Day 8

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Skip it, time for another little fast – it won’t hurt you a bit.

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Duke’s Original Fish & Chips but sub any salad for fries 7 carbs

Dinner – Glass of Hogue Cellars Johannisberg Riesling 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Duke’s Spinach Salad Starter size 2 carbs
Mahi Tacos (avoid the taco shell) 7 carbs
No dessert again – hang in there!

Late nite snack – 6 celery sticks w/ 2T cream cheese 0 carbs

– Day 9

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Large order Joe’s Special 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Dungeness Crab Club (do not eat the bread) 5 carbs

Dinner – Glass Cavit Pinot Grigio 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Wild Mixed Greens 5 carbs
Grilled Alaskan Wild King Salmon w/ veggies but no rice or potato 0 carbs
Low carb cheesecake (tastes sweet but you get slim!) 5 carbs

Late nite snack – 2 oz. pumpkin seeds 0 carbs

– Day 10

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
4 Deviled eggs and doggie bag Wild Salmon from nite before 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Seafood “Chop Chop” Salad 5 carbs

Dinner – Glass Hogue Cellars Merlot 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Wild Mixed Greens w/ avocado but no grapefruit 5 carbs
Blackened Alaskan Wild King Salmon w/ veggies but no rice or potato 2 carbs
Sorry, no dessert because you are winning by getting slimmer

Late nite snack – low carb tortilla w/ cheddar cheese (quesadilla) 3 carbs

– Day 11

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Extra sharp cheddar cheese omelet (4 eggs) w/ Canadian bacon 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Grilled Chicken Club (do not eat the bread) 5 carbs

Dinner – Glass St. Francis Cabernet 7 carbs
Starter Caesar w/ Caesar dressing (no croutons) 2 carbs
or w/ bleu cheese dressing 3 carbs
Rosemary Pecan Salmon 5 carbs
w/ veggies but no rice or potato 2 carbs
Cheesecake (take some home, share it with your neighbor!) 5 carbs

Late nite snack – 2 oz. pumpkin seeds 0 carbs

– Day 12

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Seafood Omelet (cod, halibut and shrimp with Jarlsberg Swiss) 3 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Grilled Halibut Sandwich (do not eat the bread) cucumber salad 5 carbs

Dinner – Hogue Cellars Chardonnay 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Cup Low Carb Shrimp and butternut squash chowder 4 carbs
Crab Stuffed Salmon with veggies (no bread) 6 carbs
Dessert - skip it, you’re wasting away and that’s good!

Late nite snack –4 ounces deli turkey and 2 slices cheese 0 carbs

– Day 13

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Tarragon scrambled eggs and sausage 0 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Grilled tuna Sandwich (no bread) with cucumber salad 2 carbs

Dinner – Hogue Cellars Merlot 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Caesar w/Caesar dressing (no croutons) 2 carbs
or w/bleu cheese dressing 3 carbs
Indian Salmon Bake w/veggies but no rice or potato 5 carbs
Crème Brulee (this Dr. Atkins dude is alright!) 5 carbs
Late nite snack – 2 oz. pumpkin seeds 0 carbs

– Day 14

Breakfast – Hot tea or coffee or heavy whipped latte with sub sugar 0 carbs
Chicken Sausage & Eggs w/avocado 3 carbs

Lunch – San Pellegrino water, Ice Tea, Hot Tea, Coffee with sub sugar 0 carb
Seafood Chop Chop salad 3 carbs

Dinner – St. Francis Chardonnay 7 carbs
Or Scotch, Bourbon, Gin, Vodka, Tequila (no mixer) on rocks 0 carbs
Starter Caesar w/Caesar dressing (no croutons) 2 carbs
or w/bleu cheese dressing 3 carbs
Halibut Macadamia (it’s so good, you can have it twice in 2 wks)
w/ veggies but no rice or potato 5 carbs
Dessert – you’ve come too far to blow it! have some tomorrow.
Late nite snack – Two tablespoons cream cheese and celery sticks 0 carbs

Celebrate all day with your new skinny body. Drink some champagne w/dinner. Kiss your mate. And then remember, you can stay that way for the rest of your life. It’s up to you.

MORE EVIDENCE THAT LOW-FAT DIETS ARE NOT GOOD

The American Heart Association has long condemned Dr. Atkins and his high-protein, low-carb diet. Jenny Thompson of Health Sciences Institute has this to say:

“ As someone who had the privilege of working with Dr. Atkins (and seeing him work), it pleases me to see that he is finally being vindicated. More and more clinical study results are being published that demonstrate the truth of his ideas.

Most recently: a Duke University study in which 120 overweight subjects were put on two diets, half on the AHA's low-fat diet and the other half on the Atkins diet (in which 60% of the daily caloric intake comes from fat while carbs are reduced to less than 20 grams per day). The result? The AHA group lost an average of 20 pounds and the Atkins group 31 pounds.

More tellingly, the Atkins group showed an 11% increase in HDL (good) cholesterol while the AHA group recorded no such positive rise.

Finally and most importantly, the AHA group had a 22% drop in triglycerides, while the Atkins group experienced a drop of almost 50% -- more than double the AHA dieters."
January 2004