Meal Plan For The Induction Phase Of Atkins

Induction is the first stage of the low-carbohydrate Atkins diet and is designed to jump-start your weight loss by limiting the number of carbs you can eat each day to 20 grams. During this stage, your blood sugar and insulin levels should stabilize and eventually help to reduce cravings for sweet and starchy foods.

History

The book "Dr. Atkins' Diet Revolution" was published in 1972 by Dr. Robert Atkins, who based the diet on research in the "Journal of the American Medical Association." Dr. Atkins believed that the primary cause of obesity is eating refined carbohydrates, such as sugar, high-fructose corn syrup and processed flour and grains.

Time Frame

The induction phase of the Atkins diet generally lasts two weeks for most people, although you can continue on it for up to six months, depending upon how much weight you need to lose. During the first few days, you may experience withdrawal from the loss of sugar and caffeine in your diet, with symptoms such as headaches, diarrhea, nausea, muscle cramps and "brain fog." These symptoms are temporary, and after three to seven days, you should begin to have more energy, better moods and reduced hunger pangs, according to atkins.com.

Foods

Acceptable foods during the induction phase include poultry, fish, shellfish, eggs, and red meat, as well as natural fats such as butter, mayonnaise and vegetable oils. You also can have 12 net carbs per day of acceptable vegetables, or about three cups of salad and one cup of a non-starchy vegetable. You're also allowed to drink water and soda water, clear broth or bouillon, decaf coffee, tea and diet drinks sweetened only with saccharine, sucralose or xylitol. You are not to eat fruits, bread, pasta, grains, starchy vegetables, nuts or seeds, beans or dairy products other than cheese, cream or butter.

Rules

When planning meals during the induction phase, eat three regular meals or preferably, four or five smaller meals spread throughout the day. Don't skip meals or go more than six hours while awake without eating. If you are constipated, mix a tablespoon or more of psyllium husk powder in a cup or more of water and drink daily. Or, you can mix ground flax seed into a shake or sprinkle it onto salads or vegetables. You should also take a good multivitamin with minerals, including potassium, magnesium, and calcium, but without iron.

Benefits

In 2003, a study by the Department of Veterans Affairs found patients on a low-carbohydrate diet lost more weight and fared better on certain cardiovascular and diabetes measures than patients on a low-fat calorie-restricted diet. In a study funded by the National Institutes of Health and published in the August issue 2010 issue of "The Annals of Internal Medicine," researchers followed 307 overweight people for two years as they participated in either the Atkins low-carbohydrate or a low-fat diet that was also low in calories. They reported that both groups lost the same amount of weight, but those on the Atkins plan also showed improved blood pressure and good cholesterol levels.