The Atkins diet is a low-carb program that is divided into four phases. Induction is the first one, followed by the ongoing weight loss phase, the pre-maintenance phase and the lifelong maintenance phase. Each phase restricts carbohydrates to varying degrees, but for most low-carb dieters, carbohydrates need to be kept lower than 100 g a day on all phases. To keep your carb intake within this range, many high-carb foods, such as breakfast cereals, pasta, rice, bread, baked goods, desserts and soft drinks, need to be eliminated from your diet.
Induction Phase
The first phase of the Atkins diet, the induction phase, is the strictest of all phases and restricts your carbohydrate intake to less than 20 g a day. To comply with this very low level of carbohydrates, all grains, sugar, starchy vegetables, fruit, milk, yogurt and even nuts and nut butter need to be avoided. Allowed foods during the induction period include non-starchy vegetables, as long as you keep your carbs below 20 g, protein from fish, seafood, meat, poultry, sausages, bacon, cheese and eggs as well as fat from vegetable oil, butter, cream, cream cheese and avocado. The induction phase is designed to help you jump-start your weight loss and eliminate your cravings for sweet and starchy foods as quickly as possible.
Is the Induction Phase for You?
Although the induction phase is the first phase of the Atkins program, not everybody needs to start with this strict phase. The induction phase is suitable for people that have a considerable amount of weight to lose, or at least 15 lbs. Start with the induction phase if you have been on countless diets in the past and have a sluggish metabolism as a result, have a low level of physical activity, are over 50 years of age or suffer from metabolic derangements, such as Type 2 diabetes, the metabolic syndrome or high blood cholesterol levels.
How Long?
The induction phase is recommended for the first two weeks of your weight loss journey, although many Atkins dieters stay on this phase for a few months or until they get closer to their target weight. You should stay on the induction phase for a longer period of time if you have a lot of weight to lose or are losing weight more slowly than you would like to. If you still experience carbohydrate cravings, this is a sign that your body hasn't fully adapted to the low-carb way of eating. In that case, it is best to stay on the induction phase a bit longer to avoid triggering your cravings more by the reintroduction of carbohydrates in the following phases.
Weight Loss
Most Atkins dieters can lose a significant amount of weight while following the induction phase. However, the amount of weight you can expect to lose depends on many factors, especially the amount of weight you have to lose, how long you follow the induction phase and your personal metabolism. Atkins dieters usually lose their first 2 to 3 lbs. fairly rapidly on the induction phase, but this weight loss is mostly attributed to water loss. After this initial water is lost, the weight you lose will be fat. Some dieters experience dramatic weight loss with the induction phase, but most people have a slow but gradual weight loss that corresponds to about 1 to 2 lbs. a week.
References
- Atkins: The Program
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
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