If you're thinking about trying the Atkins diet, you may be enthusiastic about the weight you can lose but apprehensive about the beginning phase of the Atkins diet. The first phase, known as Atkins induction, decreases the amount of carbohydrates you normally consume by a significant amount, which presents a challenge for some. In addition, it places some foods, such as cookies and chips, off limits. You won't go hungry, though, because there are plenty of foods allowed during this phase.
Function
The induction phase of the Atkins diet should help your body shift from burning primarily sugar for fuel to burning fat for fuel, according to the official Atkins.com website. The shift takes place abruptly, because the Atkins induction phase allows practically no carbohydrate calories and relies instead on protein and fat calories. Under the Atkins diet theory, if you consume carbohydrates, your body relies on them for fuel, but if you consume mainly fat and protein, you can train your body to burn fat for fuel.
Food to Eat
During the beginning phase of the Atkins diet, you won't be able to eat any fruit, nuts or beans, and you'll only consume limited portions of vegetables, mainly green plants such as broccoli and collard greens. You'll need to track how m any vegetables you eat, and make sure you don't exceed the limit of 15g of carbohydrates daily. You can eat as much meat, seafood and poultry as you want, and 3 to 4 oz. of cheese a day.
Diet Tips
During the diet's beginning phases, you should make sure you don't skip meals, as doing so might dissolve your willpower, according to Atkins.com. Eat at least 4 to 6 oz. of protein with every meal, along with at least 1 tbsp. full of a fat, such as olive oil. You also can include artificial sweeteners, such as Splenda, in your diet, and you can eat sugar-free gelatin.
Problems
During the Atkins diet induction phase, you might find yourself feeling fatigued, dizzy, weak or suffer from headaches, constipation or stomach upset, according to Atkins.com. These symptoms, while unpleasant, don't indicate a serious problem. Atkins devotees have coined a term for them: the Atkins flu. If you keep well hydrated and consume a couple of cups of high-sodium broth every day, you can avoid the worst of these symptoms.
Considerations
The Atkins diet can help people to lose weight successfully, according to an analysis by the U.S. Department of Agriculture. However, the high levels of protein and fat in the beginning phase of the program potentially can leave you deficient in several important vitamins and minerals, according to the nutrition department at Northwestern University. In addition, the diet, especially in its beginning phases, can raise your cholesterol and potentially cause kidney stones.
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