The Atkins Diet induction phase varies in length from individual to individual. It must be at least two weeks and can take up to a year. This is because it is often recommended to continue this phase until individuals have lost half of their goal weight loss. The first two weeks of induction generally result in a ten percent excess weight loss in most individuals. After this phase has been completed, the ongoing weight loss portion of the diet should be begun.
During induction not more than six hours should pass during waking hours without eating. How meals are eaten can vary depending on personal preference. Some may wish to have three moderate meals a day. Others may wish to have smaller more frequent meals.
Meals should have a good amount of combination fats and protein. The recommended sources for these include fish, shellfish poultry and red meat. Pure, naturally occurring fats should also be added as well. Examples of these are mayonnaise, olive oil, butter, sunflower oil, and safflower oil. Other expeller pressed or cold pressed vegetable oils are also recommended.
One rule that cannot be broken is that no more than twenty daily grams of carbohydrates can be ingested. Most of these should be in the form of salads and vegetables. Three cups of these should be eaten a day. This can be either in the form of three salads, or two salads and a cup of vegetables. Make sure each serving of salad is around a cup in size.
Certain foods must not be eaten. These include grains, fruits, starchy vegetables, breads and pastas. Except for cheese, butter and cream, dairy is also not allowed. Nuts and seeds are prohibited for the first two weeks of induction. Also avoid foods that are combinations of protein and carbohydrates, such as legumes.
Always refer to the Atkins acceptable foods lists, and never eat anything that is not listed. Eat only enough to be satisfied, never enough to feel uncomfortable. This amount will decline with time. If not hungry, small snacks of carbohydrates can be eaten along with supplements.
Never guess what a food contains, and always make sure to read labels thoroughly. There are often well hidden sources of carbohydrates. Always ask what is contained in gravies and salad dressings when eating food prepared by others. Aspartame sweeteners are not allowed, but sucralose or saccharin can be used. Every packet counts as a gram of carbohydrates.
Caffeinated drinks of any kind should always be avoided. The caffeine in these beverages lowers blood sugar and creates sugar cravings. Flush out the system by instead drinking eight glasses of water. Take multivitamins every day as well, especially those containing magnesium, calcium and potassium. Avoid any that contain iron.
Withdrawals will occur during this phase. This is because the body will be forced to adjust to a diet without caffeine or sugar. This will take up to a week. Until then, individuals may experience nausea, diarrhea, cramping and headaches. Constipation may also occur. All of these effects will eventually disappear.
Dr. Dennis Clark, PhD, offers his scientific perspectives on Atkins diet reviews and other diet programs at BodyFatLossBlog.com. Download Dr. Clark’s Body Fat Loss Manual for free now.