The first phase of Atkins is Induction, which lasts for at least two weeks. During Induction, the dieter can consume no more than 20 grams of carbohydrates a day in three regular size meals or four to five small meals. During this period no bread, fruit or dairy products can be consumed, except for cheese, cream and butter. Caffeine and alcohol are also off-limits. There are no portion controls, but there are limits to the amount of vegetables eaten in one day, because of the carbohydrate content. Approximately three, loosely packed cups of vegetables is allowed.
The point of induction is to switch the body from a carbohydrate burning machine to a fat-burning machine. Blood sugar will begin to stabilize during induction, which not only curbs cravings but decreases fatigue and mood swings. A typical day during the weeks of induction would include a southwestern omelet with ham, a chicken Caesar salad for lunch and steak, steamed asparagus and a side salad for dinner. Sugar-free gelatin and celery stuffed with cheese would be acceptable snacks.
Dr Atkins supplies an “Acceptable Foods” list, which lists the foods which can and cannot be eaten during Induction. Any foods not listed are off-limits. Besides liberal amounts of meat, the list includes 3 ounces daily of cheeses such as mozzarella, cheddar and Swiss, vegetables such as alfalfa sprouts, mushrooms and alfalfa, and herbs such as garlic, pepper and dill. Butter is acceptable, but margarine is off-limits because of it’s trans-fat content.
Important Points To Remember :
- Use Body Mass Index (BMI) as a guideline to determine the weight you would be comfortable
- Write down how much weight you loss during Induction. This will give you a general understanding of your personal degree of metabolic resistance and help you determine your pace of weight loss
- Induction is design to switch your body from burning carbohydrate for energy to burning fat for energy
- Use Lipolysis testing strip (LTS) to measure the presence of ketones in your urines, gauging your fat burning status
- Induction lasts for at least 14 day but can be safely followed much longer depend on individual’s metabolic resistance
- Enter the second phase when you are ready to trade slower weight loss for more food choice