In order to have success with the Atkins diet, you must follow the plan exactly. This is the only way to lose weight and keep it off. The Atkins Diet Phase 1 is very strict and many people are turned off at this stage but, if you can make it through, you are well on your way to the weight loss you desire. The first phase is known as induction and is distinguished from the other stages by the fact that you cut your carbohydrates back to a daily intake of only 20 grams. A list of foods that are acceptable under this program are included and you must not deviate from the list. Portions are not limited on most foods though and weigh loss is quickest at this stage.
When following the Atkins Diet Phase 1, vegetables will become a staple of your diet. Most carbohydrates should come from this food group. Some protein and fat can be consumed, but again the focus should be on vegetables. Alcoholic and caffeinated beverages are not allowed at this stage and you must follow the list of allowed foods exactly.
The Atkins Diet Phase 1 lasts for a minimum of two weeks and may be continued for a longer period. This is up to the person on the diet as it depends on a number of factors. First is the person’s desire to continue this phase along with his or her tolerance of it. If you have a lot of weight to lose, you are encouraged to continue induction longer if at all possible.
The Atkins Diet Phase 1 has three goals. First is rapid weight loss as it encourages the dieter to continue on the plan. Next, induction will stabilize blood sugar. This helps to eliminate symptoms caused by fluctuating blood sugar such as mood swings, brain fog and fatigue. Many also experience fewer food cravings. Finally, induction induces “Benign Dietary Ketosis”. This leads to a diminished appetite as well as changes in breath. Any way you look at it though, if you are trying to lose weight, consider trying the Atkins diet. Induction alone will show you how helpful it can be.
The Atkins Diet has become a very popular way to lose weight. In the beginning the dieter can lose up to fifteen pounds within the first two weeks. This period is referred to as the Atkins Diet Phase 1 or Induction Phase. It is very important that you only eat the allowed foods during this phase so that your body will get a jump start on the diet. If you want to burn fat, remember that the Atkins Acceptable Food List Atkins Diet Phase 1 limits your total carbohydrate count to 20 grams of net carbs per day with the majority of them coming from vegetables.
In the first phase of the diet you will be training your body to burn off fat instead of the carbohydrates that it has been accustomed to burning. It is important to eat regular meals, at least once every six hours, from the Atkins Acceptable Food List Atkins Diet Phase 1. Begin with breakfast by having between 4-6 ounces of protein including eggs, cheese and vegetable proteins. Eggs of any kind can be eaten on this diet. Since meats are high in protein and most don’t contain carbs, you can eat poultry, beef, pork, veal, lamb, venison and fish. Limit mussels and oysters to 4 ounces as they contain carbs. Also limit processed meats that contain sugar or nitrates like cold cuts, ham and bacon.
While following the Atkins Acceptable Food List Atkins Diet Phase 1 you may eat 3-4 ounces of cheese per day with an ounce being about one gram of carbs. A slice of American cheese, or about a one inch cube of cheese, is approximately one ounce. Remember that vegetables need to be a large part of the diet between 12-15 grams per day. As some vegetables contain carbs, you will need to check and count them in your total while on the Atkins Diet Phase 1. Some to watch out for would be artichokes, avocados and tomatoes which have higher carb counts than most.
As long as the spices you use do not contain sugar, feel free to use them as part of the Atkins Acceptable Food List Atkins Diet Phase 1. For sweetener use Splenda as one packet equals one gram of net carbs. For fats and oils remember while they don’t contain carbs, a serving size is one tablespoon. Use mayonnaise without added sugar. Drink a minimum of 8 glasses of 8 ounces of water daily. Plain tea and coffee are okay. Check carb count in diet sodas and do not consume any alcohol while in the Induction phase.
