The Atkins Diet promises weight-loss success by cutting carbohydrates (which are metabolized by your body and stored as sugar) and eating more healthy vegetables and lean proteins. The rules and regulations of the Atkins Diet may seem overwhelming, which is why it's important to make a plan before you start. The 14-day Induction Phase is the kick-start to the Atkins Diet, and is much more strict than the rest of the diet.
Step 1
Read all that you can about the Atkins Diet. "Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss" by Robert C. Atkins is a good place to start. The more you learn about foods to avoid and foods to enjoy, the more successful your diet will be.
Step 2
Purchase vegetables and lean protein to eat while in the Induction Phase.
Step 3
Reduce your carbohydrate intake to 20g of carbs per day in the Induction Phase. This prepares your body to burn stores of fat rather than carbohydrate energy to kick start your diet. You can still eat all of the vegetables you want, healthy fats like olive oil, protein from meats and Atkins snacks. Abstain from fruits, which contain too much sugar for the Induction Phase.
Step 4
Throw out tempting foods that have too many carbs in them. Get rid of starchy vegetables like potatoes and yams, breads, pastas and junk food.
Step 5
Track your success in a diet journal. A journal is available in the back of the "Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss" book, but you can also purchase a simple notebook to write down your food choices and weight loss each day as you continue the Atkins low-carb diet.
Tips and Warnings
- Follow the Induction Phase exactly as mapped out in "Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss." The Induction Phase is an important way to flush carbohydrates from your system and start with a clean slate on the rest of the Atkins Diet. After the Induction Phase, you'll be able to introduce a wide variety of foods into your diet. Continue the Induction Phase for two weeks, after which you'll be able to add in fruits and nuts.
References
- Guide to Starting the Atkins Diet
- Atkins Diet Tips
- Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss; Robert C.Atkins; 2004
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