Atkins Diet Induction Phase
Phase 1
Atkins Induction, also known as the Atkins Diet Phase 1, is the first 2 weeks
(14 days of the atkins diet). Your goal during this period
is: a) to change your body from burning Carbohydrates
to burning Fat. b:) Stabilize your blood sugar & stop
cravings to sugar and other carbs. c:) Demonstrate that
you can burn fat without counting calories. d:) Get
your body into ketosis.
Side Effects of Atkins Induction Phase 1:
You may experience some withdrawal pains
on atkins induction such as headaches, nausea, fatigue and
sore muscles.. These sides effects are usually due to
your body's period of adjustment to giving up carbohydrates,
also known as "Carb Withdrawal". This may last up to
a week or more, but usually dissapears by the second
week. It is extremely important to take Vitamin Supplements
as they can lessen the severity of symptoms. A good
multivitamin is essential, as well
as
calcium, and potassium
The Atkins Diet tends to cause a diuretic effect and
causes the body to lose calcium and potassium, especially
during phase one of the Atkins Diet. You may want to speed up
your weight loss with the
Dieter's Advantage Supplement which
contains many nutrients for suppressing appetite and
speeding up weight loss.
Rules of Induction:
No more than 20 grams of Carbs. per
day. This includes eating 2 to 3 cups salad vegetables
a day or other low carb vegetables. The focus of your
meals should be on protein and fats. Examples, Meat,
nuts, cheese, olives, cream, sour cream and other low
carb foods. After 2 days of the diets, you may want
to buy some Lipolysis Testing strips, also known as
Ketone Testing Sticks , to test your ketosis
level. Do not skip meals. During the Atkins Induction Phase you should not consume fruit, bread, pasta, grains, starchy vegetables, flour, sugar or legumes. It is preferable that you do not eat nuts or seeds during induction. It is preferable that most of the 20 grams of carbs. that you eat during the induction phase come from salad greens and other non starchy vegetables. Never assume that a food is low in carbs. Always check the carb count on the package or use a carbohydrate counter.
Check the Induction
Table for allowed foods.
A normal
menu on Atkins Induction would be as follows: Breakfast
- 2 eggs, 3 slices bacon, sausage or ham, 1 oz cheese
Lunch - Caesar Salad without the croutons, slices of
chicken or other meat. Another idea - hamburger pattie,
small tossed salad and a dill pickle. Supper - Steak
and tossed salad, or a serving of cauliflower or green
beans. Snacks - pork rinds, cheese, diet jello with
artificially flavored whipped cream.
KETOSIS: Ketosis is the process
that occurs when your body burns fat. Ketone
Testing Sticks are strips that you hold in your
urine stream that measure the amount of ketones coming
out. If you are showing any color but negative then
you are in ketosis. You can purchase them from your
pharmacy. If you are in ketosis you are burning fat.
. Any color of pink to purple is indicative of ketosis.
Foods to avoid: Fruits, sugar, flour, all breads, all
pasta, potatoes, corn, carrots, beans, rice, potato
chips, candy, milk.. anything containing high levels
of carbohydrates. Beware Hidden Carbs! Carbs are in
everything you can eat , Please consider purchasing
a good carb. counter. After the Induction period is
over you will most likely find that you have lost anywhere
from 5 to 10 lbs. or more. This is the most rapid part
of the weight loss on the Atkins Diet. Next phase is
Ongoing Weight Loss also known as OWL or the Atkins Diet Phase 2.
Digestible carbs vs. Fiber Carbs:
When you're counting carbs you only need to count "Digestible"
carbs. These are the carbs that come from sources other
than fiber. Fiber carbs are not digested and have no
effect on insulin levels. So...if the item has 10 grams
of carbs, and 3 grams of fiber is listed below it, you
can count 7 grams in your daily allotment.
If you get constipated during the Atkins induction phase, try mixing a tablespoon of psyllium husks in a cup of water to drink daily.
Drink at least 8 glasses of water daily!
If you are just beginning the induction phase, please visit our message boards to get some help, or to talk with others who are following the Atkins Diet.
Go To The Next Phase Ongoing
Weight Loss (OWL )
|
Pure
Delite Chocolate