Atkins is a low-carbohydrate diet for weight loss that claims to help you get rid of cravings for sugar. Before you start the Atkins diet, be sure to look at the first stage, induction, to determine whether you think it includes foods that you enjoy and that are healthy. Also, remember to get your doctor's approval for any weight-loss diet.
Background
The phases of Atkins are induction, ongoing weight loss, pre-maintenance and lifetime maintenance, and your goals during induction are to start losing weight and change your metabolism from burning dietary carbohydrates to burning stored body fat. Atkins claims you can lose up to 15 pounds during the first two weeks of induction. You can consider moving to the next phase, ongoing weight loss, after at least two weeks, and if you are within 15 pounds of your goal weight.
Net Carbs
You do not need to count calories or fat when you follow Atkins, but you do count your intake of net carbs, which are the grams of carbohydrates that impact your blood sugar levels. In a serving of food with carbohydrates, the net carbs are the grams of total carbohydrates minus the grams of dietary fiber. An objective of induction is to start burning fat instead of carbohydrates for energy, and your daily limit during induction is only 20 grams net carbs.
Basic Instructions
Eat three to five meals per day, and do not go more than six waking hours without eating. At each meal, have at least 4 ounces of high-protein foods such as eggs, meat or poultry, as well as some fat, such as the skin of your chicken or added oils in cooking. Drink at least 8 cups of carbohydrate-free beverages, and take a daily multivitamin and mineral supplement along with an omega-3 supplement.
Foods to Eat
Induction emphasizes carbohydrate-free protein sources such as eggs, fish, shrimp, chicken, beef and pork. Fats are also free from carbohydrates, and you can have butter, sunflower and safflower oil, sugar-free mayonnaise and olive and canola oils. You should get 12 to 15 grams net carbs from nonstarchy raw or cooked vegetables, and the rest of your 20 grams net carbs can come from low-carbohydrate foods such as full-fat cheese, sour cream and some salad dressings. Always read the label to make sure you are not getting more carbohydrates than you expect.
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