The Atkins diet has four different phases: induction, ongoing weight loss, pre-maintenance and lifetime maintenance. In the first phase, Atkins claims a loss of up to 15 pounds if followed correctly. The entire diet is based on limiting carbohydrates; the induction stage allows 20 carbs per day and should last a minimum of two weeks. The "Archives of Internal Medicine" states that individuals following a low-carb diet are more likely to lose weight faster than those on a low-fat diet.
Vegetables
One of the prime objectives to the induction phase of the Atkins diet is to stop the body from using carbohydrates as its main fuel source and encourage it to start burning fat for energy -- including your own body fat. To do this, carbs are restricted and should come mainly from vegetables that are not considered starchy in nature. A sample of vegetables included are escarole, bean sprouts, iceberg lettuce, romaine lettuce, onions, mushrooms, cucumbers, chives, arugula, broccoli, cauliflower, cabbage, eggplant, pumpkin, olives and bok choy.
Proteins
Atkins advises to not go more than six waking hours without food and to eat 4 to 6 oz. or more of protein at each meal. It also warns not to skimp on oils such as olive oil, grape, canola, sunflower or safflower. You may also use butter to fry your meat. Proteins allowed during the induction phase are many and include sole, tuna, trout, herring, shrimp, crab meat and mussels, as well as chicken, duck and turkey. Meats including beef, pork and lamb are also allowed.
Dairy
Another objective of the Atkins induction phase is to kick-start weight loss. Atkins states that it is not necessary to start on the induction phase and going straight to the phase 2 is acceptable. However, it warns that if this is done, weight loss may be slower as more carbs are allowed in the following phases. Dairy products allowed in the induction phase include light or heavy cream because of the high carb count and up to 4 oz. of cheeses, excluding ricotta and cottage, each day. Eggs, any style, are a mainstay with Atkins.
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