The Atkins low-carbohydrate diet claims that it can help you lose weight and control your blood sugar levels as you progress through the four phases of the diet; the four phases are Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance. During Induction, you cut your carbohydrate intake to force your body to start burning stored fat for fuel so that you lose weight. Before starting a low-carbohydrate diet, consider the potential benefits and risks. It is also advised that you get your doctor's approval.
Background
You do not have to count calories or measure your portions while you follow the Atkins diet. Instead, the diet limits your food intake by having you count the net carbohydrates, or carbs, in your food. Calculate net carbs by subtracting the grams of dietary fiber from the number of grams of total carbohydrates per serving. The Induction diet has a lower net carb limit than the other three phases of Atkins, with a daily quota of 20 g net carbs.
Carbohydrates
On the Atkins Induction diet, 12 to 15 g out of your 20 g net carbs should from non-starchy vegetables such as sprouts, lettuce, spinach, broccoli, artichokes or onions. The rest of your carbohydrates can come from high-fat or high-protein foods that have small amounts of carbohydrates. Examples include full-fat cheese such as blue or cheddar, salad garnishes such as bacon or sour cream and salad dressings without added sugars, such as Caesar or Italian.
Protein and Fat
Each meal on the Atkins Induction diet should include 4 to 6 oz. protein; however, you can have more if you are a bigger individual. You do not need to limit your intake of carbohydrate-free proteins such as eggs, poultry, fish, shrimp, beef and pork. You can also have bacon, mussels and oysters, but these protein sources have net carbs that count toward your daily total. The Induction diet requires you to have some fat at each meal, and carbohydrate-free fats include oils and butter.
Weight Loss
A benefit of the Induction Phase of Atkins is that you will probably lose weight quickly at the beginning of the diet. According to Atkins, you can lose up to 15 lbs. in the first weeks of the diet. However, this number is higher than the average amount. MayoClinic.com explains that rapid weight loss is probably the result of losing water weight from the dramatic cut in your carbohydrate consumption. Atkins recommends staying in the Induction Phase until you are within 15 lbs. of your goal weight.
Concerns
According to the Mayo Clinic website, the protein and fat that you eat on the Atkins Induction diet can decrease your hunger and help you lose weight. However, a concern of following a low-carbohydrate diet is that it restricts healthy foods such as fruit, vegetables, whole grains and legumes, which provide healthy dietary fiber, vitamins and minerals. In addition, eating too much saturated fat and cholesterol from fatty meat and full-fat cheese may increase your cholesterol levels.
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