The first phase of the Atkins low-carbohydrate diet for weight loss is called Induction. The phase lasts for at least two weeks; it is important for your success on the diet because it teaches you to monitor your carbohydrate intake and use the meal pattern that you will follow for the rest of the diet. Before starting a low-carbohydrate or any diet for weight loss, talk to your doctor about options that provide a balanced diet.
Induction Overview
The purpose of the Induction diet, or phase 1 of Atkins, is to kick start your weight loss and start burning fat instead of carbohydrates for energy, according to the Atkins plan. You stay in this phase for at least two weeks, or follow it for or longer if you have more weight to lose. You can follow the Induction diet if you are vegetarian, but if you are a strict vegetarian, or vegan, start the diet in phase 2, Ongoing Weight Loss.
Net Carbs
On Atkins, you restrict the amount of net carbs that you eat each day. Calculate your net carbs by subtracting the grams of dietary fiber from the grams of carbohydrates. The two-week Induction diet with 20 g daily net carbs has the lowest limit compared to the other phases of Atkins. Once you get to Phase 2, Ongoing Weight Loss, add 5 g daily net carbs per week, and add 10 g daily net carbs per week during phase 3, Pre-Maintenance.
Basic Instructions
During Phase 1 of Atkins, eat 3 to 5 meals per day and do not go for more than six hours without eating. Eat 4 to 6 oz. of a high-protein food; be sure to include some fat at each meal. Have a daily multivitamin and mineral supplement to reduce your risk for nutritional deficiencies. Atkins also recommends a fish oil supplement for heart-healthy omega-3 fatty acids. Drink plenty of liquids, but do not drink alcohol.
Foods
You can have plenty of high-protein foods, such as fish, shellfish, eggs, poultry and meat, and pure fats such as olive oil, butter and canola oil. Get 12 to 15 g of net carbs from high-fiber vegetables, such as broccoli, lettuce, radishes, onions and tomatoes, and get the rest of your 20 g daily net carbs from low-carbohydrate foods such as full-fat cheese or sour cream, herbs or sugar-free mayonnaise. Do not have fruit, grains, beans, starchy vegetables or sweets.
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