If you are dieting, chances are you are anxious to see results. While a slow and steady weight loss is best in the long run, there are times when you need a little jump start. Several low carb plans have an introductory phase that accomplishes just that. One of the most well known is the Atkins Induction phase, the most restrictive phase of the Atkins plan, and perhaps of any low carb plan. If you faithfully follow the instructions for Induction for two weeks and still have not begun to lose weight, consider the "Fat Fast," a program only for what Dr. Atkins called the "metabolically challenged," designed to jump start fat burning.
Induction
Step 1
Consume 20 grams of carbohydrates daily during the Induction period. Induction typically lasts for 14 days, but you may remain on Induction longer if desired.
Step 2
Choose your foods from the list of foods approved for Induction. These include leafy green vegetables, protein, healthy fats and limited amounts of cheese and dairy.
Step 3
Drink water to remain hydrated. Avoid alcohol and beverages containing caffeine.
Step 4
Engage in moderate daily exercise if your doctor has not advised against it.
Step 5
Begin the Ongoing Weight Loss Phase of the Atkins diet when you are ready to leave Induction, or transition into Pre-Maintenance.
Fat Fast
Step 1
Consume 1,000 calories daily, divided into 5 mini-meals of 200 calories each, with 90 percent of your calories coming from fat. Recommended foods include macadamia nuts, pate, sour cream, cream cheese and hard-boiled egg yolks with mayonnaise.
Step 2
Drink plenty of water. Avoid alcohol and beverages containing caffeine.
Step 3
Do not remain on the Fat Fast for longer than one week. When finishing the Fat Fast, you may move to Induction or Ongoing Weight Loss.
Tips and Warnings
- It is not unusual to experience flu-like symptoms when your carbohydrate intake has been suddenly and drastically reduced and your body must transition to burning your fat stores. Keep following the plan and you should feel better in a few days.
- If you are under a doctor's care or taking prescription medications, do not attempt Induction or the Fat Fast without his approval. If you have no problems losing weight, do not use the Fat Fast; you could lose weight very quickly and become ill.
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