Several diet plans are available for you to choose from, one of the most popular being the Atkins diet. This diet works by decreasing your carbohydrate intake while increasing the amount of protein you consume. Although it sounds simple, there is much more to this diet. The induction phase is the beginning.
Purpose
The induction phase of the Atkins diet is the most important. The first of the four phases, it jump-starts your weight loss by switching your body from burning carbohydrates for energy to burning fat for energy.
Function
The induction phase works by severely limiting the amount of carbs you consume each day -- no more than 20 net grams. This places your body into ketosis, the process that occurs when your body burns fat instead of sugar for energy. However, when your blood ketones are too high, it can result in serious health complications. During the induction phase, you need to test your urine daily with ketone testing strips; if your ketones are too high, seek the advice of your doctor.
Foods
All types of fish, meat and poultry are allowed during the induction phase because they do not contain carbs. Cheese contains approximately 1 gram of carbs per ounce, so you must limit your intake to 3 to 4 oz. per day. All types of herbs and spices are acceptable--just be sure they contain no added sugar.
Use caution with prepared salad dressings. Be sure they do not contain added sugar, and that they do not contain more than 2 g of net carbs per serving. Oils such as vegetable and olive oils are carb free, along with butter and mayonnaise.
Acceptable beverages include club or diet soda, flavored seltzer water, tap water -- a minimum of eight glasses a day -- decaffeinated or regular coffee and tea, and herbal tea.
Atkins.com says 12 to 15 net grams of your carb intake needs to come from vegetables, which may be several cups depending on the vegetables involved; one cup is the size of a baseball.
No alcoholic beverages are allowed during the induction phase.
Time Frame
The average induction phase lasts two weeks, but you can remain on it an additional 14 to 28 days before your body adjusts to the changes you are making. Once this phase is complete, you move on through the next three phases, gradually re-introducing carbohydrates into your diet.
Tips
You may lose weight quickly, or find the process slow-going during the induction phase. No matter what the situation, you need to follow the rules precisely to achieve maximum results.
Do not go longer than six hours without eating; you can eat three large meals or four to five smaller meals.
Consume 4 to 6 oz. of protein with every meal, including breakfast.
On most days, you can eat 4 oz. of cheese, with the exception of cottage or ricotta; 10 to 20 black or green olives; or 2 to 3 tbsp. of sour cream.
Take a multivitamin every day, eat only until you are satisfied and not stuffed, do not starve yourself and when eating out, beware of hidden carbs. Gravy is a perfect example, with its main ingredient being either flour or cornstarch.
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