The Atkins Diet was one of the first carbohydrate-restricting diets, and has been around since the 1970s. Recently, it has gained popularity based on its potentially dramatic weight-loss results. The diet is divided into several phases, Phase 1 being the initial fat-burning stage, called Induction. During Phase 1, you follow a strict diet.
Atkins Diet Overview
The Atkins Diet is a low-carbohydrate diet designed to promote rapid weight loss. It is divided into four phases that take you from initial weight loss dieting to a maintenance eating plan. These phases are: Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance.
Phase 1 Overview
Phase 1, the Induction phase, is the most restrictive phase for carbohydrate intake in the entire Atkins eating plan. It lasts for about two weeks, but MayoClinic.com notes that some people prefer to continue the induction phase for longer if their weight loss goals are higher. The Atkins site recommends you eat several small meals during this phase as opposed to fewer larger meals, to keep between-meal times less than six hours during the daytime.
Phase 1 Eating
During Phase 1 of the Atkins Diet, you limit your carbohydrate intake to 20g daily, or approximately 10 percent of all calories. Compare this to the average recommended carbohydrate intake, which MayoClinic.com reports makes up between 45 and 65 percent of calories. High-carb foods are off limits during this phase, including sweets, pasta, fruits, bread and alcoholic beverages. What you can eat are plenty of proteins. MayoClinic.com suggests sticking to lean meats and fish, though you can also have eggs, dairy products and "good oils" such as olive and safflower.
Vegetables in Phase 1
Vegetables are not completely restricted in the Atkins eating plan, but because carbohydrates are limited in Phase 1, you will need to monitor how much you eat. Atkins suggests using "foundation vegetables" for a majority of the suggested 20g of carbohydrates. These include leafy greens, salads, avocados, peppers and onions. Atkins' daily suggested amount is approximately 6 cups of salad greens or 2 cups of cooked vegetables. During Phase 1, limit or avoid starchy vegetables that are higher in carbohydrates. You can include these vegetables in the later phases of the diet.
Other Phases
During the next three phases, the carbohydrate restriction eases little by little. By Phase 4, your body should reach an equilibrium of carbohydrate intake versus weight loss, where you achieve and maintain your ideal weight. MayoClinic.com reports that many people in Phase 4 can eat upwards of 45g of carbs per day, while still maintaining their weight, but it can take weeks or months to reach this point. While carbohydrate counting is a part of each Atkins Diet phase, Phase 1 is the most restrictive.
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