Induction Phase For Weight Loss

Many diets for weight loss include a series of stages to lead you on the path to making better dietary choices. Some individuals may benefit from the specific guidelines such diets offer. You may know that you need to lose weight, but find you lack the motivation to take the first steps. An induction phase will jump-start your diet efforts. However, keep your weight loss to no more than a couple of pounds a week, recommends the University of Maryland Medical Center, or UMMC.

Definition

The induction phase introduces you to the basic principles of a particular diet, typically in a set period of time. You may encounter restrictions on the amount of carbohydrates you consume or limits on caffeine or alcohol consumption. This phase may include specific meal plans to meet daily caloric intake goals. After the induction phase, your diet for weight loss may include one or more additional phases.

Benefits

Going through an induction phase with a diet prepares you mentally for the challenge of going on a diet. If the dietary restrictions are many, the easing of limitations, which may follow in subsequent phases, may make the diet easier to follow for some individuals. As a 2007 study in "Health Matrix" points out, fat, sugar and cholesterol can be addictive, necessitating a clean break to give up unhealthy foods.

Effects

During an induction phase, you may experience some weight loss, which can be quite motivating. However, the Mayo Clinic warns that if you lose weight rapidly, it may be water loss rather than fat loss. You may experience cravings when following induction phase restrictions. You may not feel satisfied after you have eaten due to the limitations in your diet. Because of this, weight loss may become more of a challenge in the subsequent phases.

Considerations

The induction phase of some low-carb diets may encourage you to consume fewer carbs than are healthy. The Atkins diet, for example, restricts carb intake to a mere 20 grams of carbs per day. The U.S. Department of Health and Human Services recommends a daily intake of 271 grams of carbs based on a 2,000-calorie diet. Carbs are essential for energy. During the induction phase, you may feel fatigued or weak, hampering your efforts to lose additional weight with exercise.

Prevention/Solution

While the concept of an induction phase may make sense, you may find that some dietary limitations are too restrictive. This can lead to you feeling deprived. A better solution may be to make lifestyle changes that make healthy eating easier to accomplish. You can make it a point to add a salad or other vegetable with every meal to boost your vegetable intake. You can consciously make good choices, forgoing fat and empty calories. If you can make healthy eating a habit, you will be more likely to lose weight and keep it off rather than relying on an induction phase for rapid weight loss.