(NOTE: This description was posted on Jimmy's other forum and I simply copied it onto this one. I am not the person who wrote this. - LindaSue)
Atkins Diet Induction Phase
Purpose of Atkins induction phase is to start a change in our body metabolism, from burning fat rather than the carbohydrates.
Welcome To The Atkins Diet Info Website
Atkins Diet - Lose Up To 15 lbs in 2 Weeks
Atkins Induction Phase
Depending on how much weight you need to lose, the induction phase lasts for a minimum of two weeks and a maximum of one year. You can generally expect to lose 10% of your excess weight during the first 14 days of induction. Atkins enthusiasts recommend that you follow Induction until you have lost half of the weight you need to lose, and then go on to complete the Ongoing Weight Loss portion of the diet. The rules of induction are simple, and must be followed exactly. With induction, even "just ONE little bite" of something not on the induction list will doom you to failure. With all of the fabulous, no-carb goodies available, there's no need to cheat!
The Rules of Atkins Induction :
Have three meals a day or up to six mini-meals, depending on how you feel. Do not skip meals or go more than six waking hours without eating.
Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).
Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Acceptable Foods).
Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time.
Eat nothing that isn't on the Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins.
Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements.
Don't assume any food is low in carbohydrate...instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter.
Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. Xanthin gum, from your health food store, thickens gravy perfectly without carbs.
Avoid foods or drinks sweetened with aspartame. Instead, use sucralose (Splenda) or saccharin. Be sure to count each packet of any of these as 1 gram of carbs.
Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.
Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat.
If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.
At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium
and calcium, but without iron.
What to Expect In Atkins Induction Phase
For the first few days of induction, you will be withdrawing from sugar and caffeine. It will take 3 to 7 days for these substances to leave your system. During this time, you may find that withdrawal from these substances causes you to have headaches, diarrhoea, nausea, "brain fog" (be careful driving), and muscle cramps. This is commonly referred to as "induction flu." If you suffer from these symptoms take heart- they are very temporary. Soon, you will wake up with more energy than you've had in years, your moods will stabilize, and your hunger will disappear!
Atkins Diet Tips and Secrets for Success :
If you have muscle cramps and brain fog during Atkins diet
, remember that potassium is an important mineral that gets flushed out of the body quickly. Put down the banana (NO fruit during induction) and take 90 mg of potassium supplement
. It will start to work within an hour.
Eat enough calories. Try to get 8-10 calories per pound of current body weight every day. Some Atkins diet follower even recommend as many as 12 calories per pound. If you consume too few calories, your body will go into "starvation mode" and weight loss will slow or stop.
No low-carb shakes or bars during Induction, they stall or stop weight loss in most.
If you must have no-carb chocolate, heed the warning on the label. Excess consumption is the whole bar. Eat ONE small piece at a sitting until you know how isomalt affects you. Be aware that no-carb candy slows weight loss in most and stops weight loss in some.
Some people do better on NutraSweet (Aspartame) than on Splenda. If Splenda gives you headaches during Atkins diet, try NutraSweet.
Remember that Atkins diet is all about learning how different foods affect you so that you can decide which foods to remove from your diet and which you may enjoy regularly.
Drink enough water. At least 68 ounces per day. Some recommend 100 ounces per day, and Atkins diet enthusiasts like to say "Drink half as many ounces of water each day as you weigh in pounds." Drinking your water aids in lipolysis and in eliminating ketones. Yes, you do literally urinate you fat away!
Use ketostix regularly, at the same time, every day. Any color on the stick means you are in ketosis. Darker does not mean better, it means you need to drink more water.
Caffeine slows or stalls weight loss in some, but not all people. If it doesn't affect your weight loss, have your coffee in the morning.
Remember that those who have followed the Atkins WOE will have far better muscle and bone density than those who haven't. You may end up weighing 20 lbs more than the next size 8, but you'll be just as small! Size is what matters!
Plan for special occasions. Reserve your carbs for a few days to a week before an event where you know you'll want to eat special foods.
Get rid of your "fat" clothes. When your jeans are getting tight and you don't have any in a larger size, you'll be forced to deal with your weight gain.
Never let your weight vary more than five pounds. Cut back the carbs, or better yet, go back on induction until you lose those extra pounds.
Weigh and measure yourself at least once a week during Atkins diet. Take your measurements before you start and every week thereafter. It's likely that you'll see the tape measure keep moving down even when the scale doesn't. As long as you're shrinking, it doesn't matter!
Eat the level of carbs that make you feel your best. You may be able to eat 90 grams a day, but if you feel better at 75 grams, you're more likely to stick with it.
Never go above your CCLM in any given week.
Continue to take nutritional supplements, modifying your regimen to meet your needs. .
Try one new Atkin diet recipe each week.
Never let yourself get more than five pounds above your goal weight.
If you fall off the wagon, don't give up. Forgive yourself and get right back with your Atkins diet plan
Atkins Diet Low Carb Food List
Bacon , Beef , Calf Liver , Chicken , Cornish Game Hen , Duck , Goose , Ham , Kielbasa , Lamb , Pork , Quail , Sausage ,Steak , Turkey , Veal Steak.
Anchovies in Oil , Bluefish , Catfish , Cod , Flounder , Halibut
, Herring , Mackerel , Mahi-mahi , Salmon , Sardine , Scrod , Snapper , Trout , Tuna.
Butter , Cheese , Cream , Coffee , All Egg , Mineral Water , Mayonnaise , Tea ,Water.
Alfalfa Sprouts , Arugula , Bok Choy , Boston Lettuce , Celery , Chicory , Chives , Cucumber , Endive , Escarole , Fennel , Jicama , Mache , Morels , Mushrooms , Olives , Parsley , Peppers , Posse Pied , Radiccio , Radishes , Romaine , Sorrel.
Asparagus , Avocado , Bamboo Shoots , Bean Sprouts , Beet Greens , Broccoli , Brussel Sprouts , Cabbage , Cauliflower , Celery Root , Chard , Christophene , Collard Creens , Dandelion Greens , Eggplant , Hearts of Palm , Kale , Kohlrabi , Leeks , Okra , Onion , Pumpkin , Rhubarb , Sauerkraut , Scallions , Snow Pea Pods , Spagheti Squash , Spinach , String or Wax Beans , Summer Squash , Tomato , Turnips , Water Chestnuts , Zucchini.
* Our low car food list contain food with 10% carbohydrate or less.
The DANDR (Dr. Atkins' New Diet Revolution) forum is primarily for members using any combination of any of the following Atkins-related plans and advice programs:
Dr. Atkins' New Diet Revolution, Revised Edition (2002, 2003)
Dr. Atkins' New Diet Revolution, Revised and Updated (1998)
Dr. Atkins' New Diet Revolution (1992)
Members may also be using supplemental information from the following sites especially:
Controlled Carbohydrate Nutrition
These supplemental sites may include recommendations that never appeared in any book written by Dr. Atkins. None of them is DANDR, but they have been helpful for some people using DANDR.
Among the above books and web sites, there are small differences, including length of induction, method for measuring vegetables, method for calculating NET carbs, use of low carb products, and so on.
Because the plans vary slightly and because Atkins is intended to be adapted to each person's tastes, habits, preferences, metabolism, and budget there will be differences in our eating plans. This is normal and expected with this WOE.
The Atkins way is to listen to your body, experiment and read the results in terms of well-being, hunger, cravings, and fat loss to find the path that works best for you.
DANDR and Vegetables
The following information is from DANDR 2002 and atkins.com. If you are following an earlier version of Atkins, check your book for details for your plan.
Vegetables are a very important part of Atkins! During the Induction phase, all vegetables eaten must be listed on the acceptable foods lists in Dr. Atkins' New Diet Revolution (DANDR).
While carbohydrates are severely limited during Induction, Induction is only (as Dr. Atkins put it) 2 weeks out of a "70 year diet." Your carbohydrate options and vegetable choices will increase, perhaps dramatically, as time passes and you work your way through Ongoing Weight Loss.
During induction a minimum of about 1200-2000 of your daily calories should come from fat and meat while no more than 80 calories may be from carbohydrate. Thus, carbohydrate foods should not be the primary component of any meals.
The exact amount of vegetables will depend on which set of measurement rules you choose to follow.
OPTION ONE: DANDR (Dr. Atkins' new Diet Revolution), 2002
With this option you will have a measured limit for your vegetables. You will count cups of vegetables.
"Even during Induction, the first phase of Atkins, and the one which is most restrictive of carbohydrates, most of you will be able to eat one cup of those vegetables daily, as well as two cups of salad vegetables (or just three cups of salad vegetables). As your metabolism permits, most of you will add more vegetables during the increasingly liberal phases that follow." (p. 74 hardcover; p. 85 mass market paperback)
"Eat no more than 20 grams of carbohydrate, most of which must come in the form of salad greens and other vegetables." (p. 109 hardcover; p. 123 mass market paperback)
"Salad Vegetables You can have two to three cups per day." (p. 110 hardcover; p. 125 mass market paperback)
"Other Vegetables You can have one cup per day if salad does not exceed two cups--these vegetables are slightly higher in carbohydrate than the salad vegetables." (p. 110 hardcover; p. 126 mass market paperback)
"As you jump-start your weight loss, remember that carbohydrate intake during Induction should be no more than 20 grams a day in the form of vegetables and other acceptable food choices." (p. 197 hardcover; p. 228 mass market paperback)
"You may have up to three cups loosely packed (measured raw) salad vegetables each day." (p. 198 hardcover, p. 229 mass market paperback)
"Other vegetables low in carbohydrates are limited to one cup daily." (p. 199 hardcover, p. 229 mass market paperback)
OPTION TWO: atkins.com
With this option, you will "count carbs not cups."
"Eat no more than 20 grams a day of carbohydrate, at least 12-15 [NET, total carbs minus fiber] grams of which must come in the form of salad greens and other vegetables."
This requirement is a later interpretation of DANDR and is quoted from atkins.com. (Atkins.com is an Atkins support site no longer affiliated with the Atkins family.)
Depending on the carb content of the vegetables chosen, Option Two may allow a larger quantity of vegetables during induction. Some participants of the atkins.com forums have reported greater losses using this option.
Atkins dieters have experienced great success with both counting options. We're here to support you, whichever one you choose.