Induction is the first phase of popular, yet highly controversial Atkins Diet. This two-week "initiation" phase is meant to orient new dieters to the Atkins way of eating. The two purposes of this phase, as stated by Atkins.com, are "to switch your body from burning primarily carbohydrates (in the form of glucose) to burning primarily fat (including your body fat) for energy" and, "to jump-start weight loss". Achieving success within the first two weeks hinges on adhering to the rules of Induction to better prepare you for the three remaining phases of the program.
Meals
Eat three regular-sized meals a day, or four to five smaller-sized meals. It is recommended that you do not go longer than six hours without eating. Skipped meals can lead to fluctuation of blood sugar levels. At the same time, teach yourself to differentiate between real hunger and just eating out of habit. If your appetite is smaller on any given day, adjust your menu accordingly. When you are hungry, eat until you are satisfied, but do not stuff yourself. Atkins.com recommends eating a small low-carb snack if you're not hungry at mealtime. Snacks are highly encouraged on the Atkins eating plan.
Carb Counts
Eating only the foods contained on the Acceptable Foods List for Phase 1, you are to consume no more than 20 g of carbs per day for the two-week Induction phase. Twelve to 15 g of your carbs should come from what Atkins refers to as "foundation vegetables." Atkins.com states, "You'll be getting your carbs primarily, at least in Induction, from the leafy greens and other high-fiber, nonstarchy vegetables known as foundation vegetables." The program recommends six cups of loosely-packed cups of salad vegetables and and two cups of cooked vegetables per day.
Hidden Carbs
Watch for hidden carbs when you are dining out. Many sauces are made with cornstarch or flour, which are both forbidden during the two-week period of Induction. Sugar is found in many foods such as salad dressings and coleslaw, so be sure to read nutritional labels of these products to ensure you are not taking in any hidden sugars and carbs.
Hydration
It is recommended that you drink at least 8 oz of beverages each day. These beverages can be any from the Atkins-approved list, including club soda, herbal teas, coffee and tea--both caffeinated or decaffeinated--and water. Drinking adequate amounts of liquid will help in the prevention of electrolyte imbalances.
Sweets and Sweeteners
If you have sweet cravings, you may satisfy your sweet tooth with sugar-free gelatin desserts. Another option for alleviating your sweet cravings is drinking Atkins shakes, or any of the Atkins nutrition bars that are color-coded to show that they are acceptable for Induction. You may consume sweeteners, but ensure they are from the Acceptable Foods List for Phase 1. These sweeteners include no more than three packets a day of saccharine, sucralose or stevia. Each one should be counted as 1 g of carbs.
Fats and Oils
Feel free to partake of healthy fats such as olive oil, safflower oil, canola oil, mayonnaise and butter. For salads, use only 1 tbsp of oil or a pat of butter. When cooking with oils, use only enough to make sure foods don't burn.
Proteins
During Induction, you may liberally enjoy proteins such as: all fowl including turkey, duck, chicken, goose, quail and pheasant. Seafood such such as salmon, tuna, sardines, herring and mussels, clams, squid, oysters and crab meat may be enjoyed as well. Feel free to eat all meats including beef, bacon, veal, lamb, venison and ham. And finally, you may enjoy eggs in any form including fried, poached, scrambled, hard or soft-boiled and in omelets.
Forbidden Foods
For the two-week Induction phase, you must refrain from eating breads, pasta, grains, and starchy vegetables. You may eat dairy products only in the form of cheese, creams and butter. You must also refrain from eating nuts and seeds during this two-week phase. You will add these foods back to your diet in small increments during the three remaining phases of the program.
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