Atkins Diet Induction Phase
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 )