Low carbohydrate diets work, in theory, by restricting the amount of insulin your body releases in response to the foods you eat, according to experts at MayoClinic.com. Dr. Robert Atkins, late creator of the Atkins' Diet, proposed an induction phase at the beginning of a low carb diet to break through metabolic resistance and initiate weight loss. Only foods very low in carbohydrates are eaten during the induction phase to jump-start the fat-burning process. Consult your doctor before starting any new diet.
Meat, Fish and Poultry
During the induction phase, the dieter will eat as much meat, fish and poultry as desired, as long as no breading or sauces are used to prepare the food. The Atkins Diet allows a maximum of 20g of carbohydrate daily for the first two weeks. The dieter does not count calories, only carbs.
Meat contains no carbohydrates, so dieters may eat all kinds of fish, including tuna, trout, salmon and flounder. Poultry, including chicken, turkey, Cornish hen, goose, duck and quail are allowed. You may eat beef, veal, pork venison and lamb as often as you like, but read the label on processed meats and bacon, which may have one or two carbs, due to added sugars.
Dairy Products and Eggs
Eggs are popular during the induction phase because they contain no carbohydrates, but most dairy products are discouraged or limited. Atkins allows up to 4 oz. total, per day, of cheddar cheese, cream cheese, mozzarella, Swiss or Roquefort cheese. To qualify, these cheeses must be full fat, no skim or low fat cheeses during induction because they contain more carbohydrates.
You may add up to 2 tbsp. of heavy cream to decaf coffee or other foods per day, but do not use low-fat milk as it contains added sugars.
Salad and Fresh Vegetables
Carrots are not permissible, but you may eat between two and three loosely packed cups of one or a combination of the following: arugula, mushrooms, fennel, lettuce, romaine, cucumber, celery, chicory, chives, peppers, radishes, bok choy, alfalfa sprouts, endive, daikon or sorrel.
If you prefer, you may substitute one cup of the following for one cup of the above salad items; bean sprouts, zucchini, tomato, onion, cabbage, cauliflower, dandelion greens, eggplant, beet greens, bamboo shoots, chard, sauerkraut, summer squash or string beans. Measure vegetables before cooking while in the induction phase.
Condiments and Herbs
You may top an induction phase salad with crumbled real bacon, but not soy-based bacon-flavor bits. Add a tablespoon of grated cheese, minced hard-boiled egg or sautéed mushrooms. Olive oil may be added to the salad, but omit commercial salad dressings.
Small amounts of herbs and spices can add flavor to induction phase foods, when used sparingly. Add a sprinkle of basil, pepper, garlic, cilantro, dill, rosemary, sage tarragon, oregano or thyme.
Oils and Fats
Most fats and oils do not contain carbohydrates and you may use them liberally during the induction phase, with the exception of margarine, which may contain carbs and trans fats. You may fry meat and poultry in oil and you may leave the skin on your poultry. Dr. Atkins warns against trying to limit fat intake while on a low-carbohydrate diet.
Liquids
Drink plenty of fresh water during the induction phase. You may drink herbal tea, sweetened with sucralose, but caffeinated beverages such as coffee may interfere with the body's fat-burning ability, according to Dr. Atkins. Diet carbonated sodas sweetened with sucralose are allowed during induction.
References
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D., 2002
- Mayo Clinic: Low-Carb Diet
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