The induction phase of the Atkins diet is one of the most important steps to successful weight loss. In addition to the list of acceptable foods, there are a few rules that are important to follow during this period of the diet.
During induction, you must eat three regular-sized meals a day or four to five smaller meals. If you feel anxious and hungry between meals, try to divide your meals into smaller portions and eat more often. To keep carb cravings at bay, you'll need to keep your body running on protein and vegetables on a schedule. Never skip a meal and never eat for more than six hours.
You can eat freely from the list of acceptable foods. Don't cut back on your fats and protein. Eat as many as you want. Remember that the Atkins diet is not a calorie-restricted diet. The only thing you need to worry about is your carb level in grams. Be sure to count your carbs in grams when eating vegetables, cheese, and drinks with Spends. At least 12-15 grams of allowed carbohydrates should be from your list of vegetables. While it may be tempting to eat them all in cheese, vegetables are important to your digestive system (especially on this diet).
Avoid all fruit, bread, pasta, grains, and starchy vegetables (such as cauliflower or squash) during this initial period. These foods will be slowly introduced during the pre-maintenance phase. Although beans are high in protein, they also contain carbohydrates and should be avoided at this stage. If you feel you must have some grain products, you should limit yourself to high fiber and low -carb products. However, this can slow down the weight loss process.
Anything not on the list of acceptable foods is off limits during the induction phase. Don't be tempted to have "one bite". Your one bite can turn into two, and then before you know it, you've ruined your diet.
Remember to adjust the amount of acceptable foods to suit your appetite. At the beginning of the induction phase, you may find that you eat much, much more than at the end of the phase. Once your body gets rid of its addiction to sugar and carbohydrates, you will feel less hungry during the day. When this starts to happen, make sure you only eat what you need. Eat until you're satisfied and stuffed.
Always read the labels of packaged products, even if they claim to be "carb-free." You may find that some products have hidden carbohydrates. The law allows manufacturers to round up to zero if the product has less than 0.5 grams of carbohydrates. Check the ingredient list for manufactured products to see if they have hidden carbs. You'll also need to watch out for hidden carbs when eating out. Sauces, dips and salad dressings are low in carbohydrates. It is best to eat the meat without sauce and to eat the salad with olive oil and vinegar dressing.
Be sure to drink 8 eight-ounce glasses of water in addition to anything else you might drink. This will keep your body hydrated and help you avoid constipation. You will also be able to flush out the by-products of fat burning.
Keep all of these guidelines in mind as you begin the induction phase and set yourself up for long-term success with the Atkins diet.
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