The No Carb Diet, and specifically the Atkins Diet, begins with an Induction Phase in which you are highly restricted to the foods that you eat. Dr. Atkins, in his book, "Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss" argues that the Induction Phase teaches your body how to properly metabolize your foods without the addition of carbohydrates and jump starts the program so that you see faster weight loss. Follow the Induction Phase for two weeks to start the No Carb Diet.
Step 1
Choose protein-dense foods liberally. Chicken, beef and even whole eggs are allowed during the induction phase and should be included with every meal. Protein will also help you to feel fuller longer, so you're less apt to begin craving carbohydrates during the restrictive Induction Phase.
Step 2
Limit yourself to 20 carbohydrates per day. During the Induction Phase, you are not to eat any fruits, pastas, grains, nuts, seeds or dairy products other than cheese and butter, so your daily carbohydrates will come from other sources. You must also avoid foods that are both protein and carbohydrate dense, like chick peas.
Step 3
Eat six small meals per day, rather than three large meals per day. According to Dr. Atkins, this will affect the way that your metabolism works; constantly eating keeps your metabolism burning, even when you aren't working out, burning more calories per day and losing more weight during the Induction Phase.
Step 4
Avoid caffeinated colas and coffee, tea and energy drinks. The Mayo Clinic notes that caffeine can cause your blood sugar to lower, which Dr. Atkins points to as a cause of sugar cravings. It is best to avoid them altogether, even diet colas.
Step 5
Follow the Induction Phase plan perfectly for 2 weeks. if you fall off of the wagon and eat something that is not allowed, begin the Induction Phase again. The Induction Phase, when done properly, will last 2 weeks. After the initial 2 weeks of starting the No Carb Diet, you can slowly begin adding fruits and even whole grains as a part of your healthy diet.
References
- The Atkins Diet
- Mayo Clinic
- "Atkins for Life;" Robert C. Atkins, 2004
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