If you are about to start the Atkins low-carbohydrate diet for weight loss, you need to know how to proceed with Induction, the initial two-week phase. Atkins claims that you can lose up to 15 lbs. in two weeks by cutting your carbohydrates. Low-carbohydrate diets eliminate or restrict many healthy foods, so talk to a nutritionist about losing weight using a balanced eating plan.
Induction Background
The phases of Atkins are Phase 1, or Induction; Phase 2, or Ongoing Weight Loss; Phase 3, or Pre-Maintenace; and Phase 4, or Lifetime Maintenance. Induction is supposed to jump-start your weight loss because of the low amount of carbohydrates. Each day during this phase, eat 20 g net carbs, or the total grams of carbohydrates in your food minus the amount of fiber. You can move on from this phase after at least two weeks, but you can stay in the phase if you still have more than 30 lbs. to lose.
Diet Guidelines
Eat three to five meals each day, with no more than six waking hours between meals. Have 4 oz. to 6 oz. of a protein source at each meal. You do not need to trim off the visible fat, such as marbling or skin, but if you choose to, be sure to include some fat in your meal, such as adding butter to your vegetables. Drink plenty of water, tea or coffee throughout the day, and do not have alcohol or sweets. Take a daily multivitamin and mineral supplement.
Foods
During Induction, you can eat eggs, meat, such as beef, venison or lamb, poultry, including turkey and chicken, fish and shellfish. Most of these are carbohydrate-free, but remember to count the net carbs in oysters, mussels and cured and processed meats, such as bacon and ham. Eat pure fats, such as vegetable oils, olive oil, butter and sugar-free mayonnaise. Get 12 to 15 of your daily net carbs from nonstarchy vegetables, such as spinach, broccoli and radishes, and the rest of your 20 g daily net carbs can come from full-fat cheeses, garnishes or herbs. Do not eat fruit, beans, grains or yogurt during this phase.
Sample Menu
Atkins provides a free tool that can generate a customized two-week meal plan for Induction when you choose from among three options for three meals and two snacks each day. Your daily menu can include up to two Atkins Advantage bars or shakes. A sample day might include cheese-baked eggs for breakfast, an Atkins Advantage vanilla shake for your first snack, coconut soup for lunch, an Atkins Advantage bar for your second snack and pork with broccoli for dinner. Include additional vegetables to get to your 20 g goal.
Member Comments