Atkins Induction Phase
During the two week Atkins Induction phase, dieters are tantalized with the promise that they'll lose up to 15 pounds - if they're willing to end their love affair with pasta and donuts.
What is the Atkins Induction Phase?
The objective of Induction (or Phase One) is to “switch your body from burning primarily carbohydrates (in the form of glucose) to burning primarily fat for energy.” This process is called ketosis. According to Dr. Atkins, ketosis transforms your cells into “an army of fat-burning soldiers.”
How does Induction work?
During Phase One carbs are severely limited (around 20 grams of net carbs daily, meaning total carbs minus fiber) in the first two weeks, which equals about three cups of loosely packed salad.
During Induction the plan recommends that dieters eat three regular-size meals or four or five smaller meals. At each meal dieters are urged to eat a minimum of 4-6 ounces of protein.
What can I eat during Induction?
Sugar, alcohol, milk, and juice are forbidden. Sweeteners that feature sucralose, such as Splenda and Truvia, are allowed. Nuts are banned during Induction but are allowed in later phases.
Atkins Induction foods include cheese, all varieties of fowl and fish, pork, beef, and eggs. A limited amount of carbs (low-GI vegetables like cauliflower, spinach, and broccoli) are allowed.
Can I skip Induction?
Yes, but you'll likely miss out on the rapid initial weight loss.
Although the Atkins diet doesn’t emphasize the necessity of the induction phase the way South Beach does, the morale boost dieters receive when they drop pounds quickly during Induction can keep them motivated to stick with it over the long term.
Can I cheat a little during Induction?
No! If you do, you'll completely undermine your results as your body will not enter into the state of ketosis with any cheating. There are no exceptions to these rules during Induction. You have to watch out for every little thing that you eat to make sure that not even a couple of extra carbs sneak through.
On the positive side, you won't have to count calories. In fact, while in the induction phase, you'll probably consume more calories than you did before becoming an "Atkins-ite."
Are there side effects during Induction?
The most common side effects are fatigue, headaches, and dizziness.
The program recommends taking a supplement with iron and taking it easy on exercise to keep these symptoms in check. Staying hydrated is essential; much of the weight you’ll be losing during this stage of the program is water weight.