Most low-carb diets start off with an induction phase. This induction phase can last from one week to up to one year, but generally is used to reach 10 percent body weight reduction in a short amount of time by limiting carbohydrates to 20g or less a day. This eliminates many foods, such as breads, grains, fruits, some vegetables and many dairy products. The most popular diets that include an induction phase are the Atkins Diet and the South Beach Diet.
Meats and Fish
All meats and fish are allowed in induction on the Atkins Diet, regardless of fat content. You can enjoy unlimited beef, chicken, turkey, bison, wild game, fish, seafood and eggs. Be careful how you prepare your meats, as breading, marinades and sauces usually contain carbs. Good alternatives for flavoring meat include dry seasoning rubs without added sugar, butter or demi glace. The South Beach Diet is more restrictive and allows only lean cuts of beef and chicken, but otherwise all meats and fish are allowed.
Dairy
In general, the higher the fat content of a dairy product, the fewer carbs it will contain. Heavy whipping cream, butter and full-fat cheese can all be used during induction in moderate amounts of about three to four servings a day with the Atkins Diet. Low-fat and non-fat dairy products like yogurt, cottage cheese, sour cream and milk have too many carbohydrates to be appropriate during an induction phase.
On the South Beach Diet, the opposite holds true. You are allowed to eat modest amounts of fat-free or reduced-fat dairy and instructed to avoid full-fat dairy. This difference is because the South Beach diet is not strictly a low-carb diet but rather tries to eliminate the foods it considers problematic in the typical modern diet.
Vegetables
Most vegetables are allowed during induction, and most of your carbohydrate intake during induction should come from salad vegetables, regardless of whether you are following the Atkins Diet or the South Beach Diet. Include greens, squashes, mushrooms, celery, cucumbers, radishes, onion, brussels sprouts, eggplant, asparagus, pumpkin and artichokes. These vegetables have a lower carb count, generally 6g per serving. Some vegetables have too many carbohydrates to be appropriate in an Atkins induction, including carrots, corn, potatoes and peas. On the South Beach Diet, you can eat one serving of these vegetables per meal.
It is important to eat a sizable quantity of vegetables each day to make induction not only successful for weight loss but healthy for your body as well. The Atkins Diet recommends 2 to 3 cups of salad vegetables a day, while the South Beach Diet recommends abundant vegetables.
Snacks and Drinks
Favorite snacks while in an induction phase on the Atkins Diet include pork rinds and cracklings, beef jerky, olives and Atkins food bars. You can drink anything without carbohydrates, including diet sodas, coffee, tea, club soda and clear broths. It is recommended that you drink 64 oz. of water per day while in the induction phase.
The South Beach Diet allows some snack items, like one serving of nuts per day, cottage cheese, low fat cheese and edamame. The liquid choices are the same as The Atkins Diet, and both do not allow alcohol during induction. For dessert, both diets allow sugar-free gelatin and popsicles.
Oils
Both diets allow some oils and fats during induction. The Atkins Diet requires a moderate to high fat intake to work properly, so fats from fish like salmon and sardines, canola oil, olive oil, butter and full-fat mayonnaise are encouraged. Margarine, vegetable oils such as corn, safflower and sunflower oil are to be avoided.
On The South Beach Diet, the focus is on olive oil and canola oil, with limited intake of all other fats and oils.
Member Comments