Atkins is a low-carbohydrate diet for weight loss that begins in phase 1, referred to as Induction. In this phase, you start your weight loss by reducing your carbohydrate intake. The phase lasts for at least 2 weeks, so it is important to become familiar with the foods you can include in your meal plans for success. Be sure to get your doctor's approval before starting Atkins or any diet for weight loss.
Atkins and Induction
When you follow Atkins, you limit your carbohydrate intake to stay within your daily limit for net carbs. Net carbs are the carbohydrates, such as sugars or starches, in a food that increase your blood sugar levels. To determine the net carbs in a food, subtract the grams of fiber from the total grams of carbohydrates. You increase your daily net carbs as you progress through the phases of Atkins, and Induction has the lowest limit, with 20 g of net carbs allowed each day.
Foods
During Induction, you can eat plenty of protein foods including poultry, fish, eggs, shellfish and meat, as most don't contain carbs. However, some protein foods, including bacon, ham, mussels and oysters, will add to your carb count, so be sure to account for them in your totals. You can eat fats, including butter, olive oil, safflower oil and canola oil, which are carbohydrate-free. Get 12 to 15 g of your daily net carbs from nonstarchy salad or cooked vegetables, such as lettuce, broccoli, cabbage, eggplant and radishes, and the rest of your net carbs should come from low-carbohydrate foods such as full-fat cheese. Avoid grains, starchy vegetables, beans and fruits.
Sample Menu
The Atkins Diet website provides sample meal plans for Induction; you will eat 3 meals and 2 snacks each day. The website also provides recipes and suggestions for Atkins Diet products, such as bars and shakes, which you can purchase. A sample day might include a southwestern omelet for breakfast, a Caesar salad with salmon for lunch and chicken with vegetables for dinner. Your snacks could include an Atkins strawberry shake and an Atkins cranberry almond bar.
Meal Patterns
As you plan your meals on Induction, schedule a meal at least once every 6 waking hours, for a total of 4 to 5 meals per day. At every meal, have 4 to 6 oz. of protein foods and be sure to have some fat with your meal. Drink at least 64 oz. of carbohydrate-free beverages, such as water, tea or coffee, and have a multivitamin and mineral supplement as well as an omega-3 fish oil supplement every day.
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