The induction diet is the official name of the first phase of the Atkins Diet, one of several low-carb diet plans. It usually results in rapid weight loss, but your food choices during this time are extremely limited, amounting to no more than 20 g of carbohydrates a day. The Atkins website indicates it is not necessary to start its diet plan at this phase. You can begin with Phase 2, Ongoing Weight Loss, or OWL, but you will probably achieve slower initial results.
Purpose
The induction phase "shocks" your body into burning fat for energy because you are not giving it the carbs it would ordinarily use. It sends your body into ketosis, in which it is fueling the body with fat stores. It should also level out your blood sugar.
Food Choices
Meat, seafood and poultry contain negligible carbs, so these are the mainstays of your meals during induction. Tuna, flounder, salmon, beef, pork, lamb, chicken and turkey are all permissible foods on this phase of the diet. You can eat eggs, but if you scramble or devil them, you must calculate the carbs found in milk, mayonnaise or anything else you use to prepare them. Avoid oysters and processed meats, all of which contain some level of carbs. Cheeses are a food choice during this phase, but some might have a few carbs per serving. Because you won't be getting any carbs from protein and fat sources, you must get them from salad greens and some other vegetables. Beware of what vegetables you choose because some are surprisingly high in carbs and may push you to your 20 g ceiling long before the day is over.
Other Protocols
Besides what you can eat, there is a somewhat substantial list of foods you cannot consume during this period. It includes fruit, breads, pasta, rice, flour, sugar, beans or starchy vegetables such as potatoes. Drink plenty of water, at least eight glasses a day. Do not skip any meals. The Atkins website recommends eating either three full meals a day, or four or five smaller ones. Each full meal should include 4 to 6 oz. of protein. Six cups of salad vegetables and two cups of cooked vegetables should provide the 12 g to 15 g of carbohydrates that that you can eat each day from this source. Alcoholic beverages, teas and coffee are forbidden.
Duration
The usual duration of the induction phase is two weeks, but the Atkins website indicates you can stay on it longer if necessary, or less time if you don't have much weight to lose and you quickly meet your goal. Then you can move on to the next phase.
Side Effects
Some dieters have reported constipation, headaches, fatigue and muscle pains with this diet. Because it results in frequent urination, you will probably lose some potassium and calcium. The website Everything Atkins recommends taking a multivitamin supplement during the induction phase.
Tip
When you are calculating the carbohydrates in vegetables, deduct the fiber count from the carb count. The induction diet only monitors digestible carbs---what you are left with if you subtract the grams of fiber from the grams of carbs in any given food.
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