Atkins’ induction phase is crucial to the Atkins diet success. This is the ketosis stage during which the body uses stored fat for energy rather than glucose. Strictly following the rules during the first two weeks is a requirement to enter on-going stage.
Atkins Induction phase will last for a minimum of two weeks but can be extended with another 14. After this period, significant results are usually apparent
Some major issues have to be considered about phase one: acceptable foods and beverages, banned foods, rules to follow.
Atkins’ Induction Phase : Acceptable Foods
During phase one, dieters must take control of their Atkins’ diet menu plan.
Meat, fowl, fish and eggs are all allowed.
Meat; pork, lamb, beef, squid, venison and poultry.
Bacon and ham, salami, hot dogs are also allowed, despite the fact they are processed meat. They can be eaten on condition that they do not contain sugar which might add carbohydrates to the daily intake or preservatives such as nitrates which can cause health issues.
Seafood; tuna, salmon, sardines, herring and trout are included in the Induction phase, except those products that are not exclusively fish.
Shrimp, lobster, clams, mussels are also on the Atkins foodlist in phase one.
Dieters may also liberally eat poultry including fowl, duck, turkey, chicken, goose and game birds such as pheasant.
Eggs should be scrambled, fried, omelettes, deviled, soft-boiled or poached.
Cheese
The following sorts can be eaten with no restrictions: mozarella, cheddar, cream cheese, Rocquefort cheese, blue cheese, swiss cheese, goat, cow and sheep cheese. Cottage cheese, farmer’s cheese and any fresh or aged cheese are not allowed.
Whatever the sort of cheese, the carbohydrate content should be checked. The same for soy and rice cheese. An ounce of cheese usually contains1 gram of carbohydrates.
Diet cheese, imitation cheese and fresh cheese are not admitted. Those experiencing cheese or dairy allergy and intolerance should avoid all cheese.
Vegetables
Induction phase has a vegetable class on the acceptable food list. It includes sorel, pepper, radicchio, chicory, escarole, arugula, daikon, chiver, jicama, lettuce, celery, fennel.
They are phytonutrients but also a great source of fiber. Two to three cups are suggested daily.
Other vegetables on the Atkins’ diet list are:
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One to two cups daily are recommended.
Spices
All spices are allowed but only if they contain no added sugar.
Herbs for taste are approved, too: garlic, sage, oregano, pepper, dill, cilandro, cayenne pepper, turmeric, cinnamon, basil, rosemary.
Oils
Dressing the salads can be difficult but oil, vinegar, lemon juice, spices and herbs can be added for a better taste.
Dr. Atkins‘ food list includes acceptable oils and fats, too. These are: olive oil, canola oil, walnut, sunflower and safflower, soybean, grapeseed oil and sesame oil.
Recently, coconut oil has joined the good oil list.
The cold-pressed or expeller-pressed oils are strongly suggested. Butter and ghee is also allowed. Where some oils are not suitable for cooking at high temperatures, coconut oil and ghee are.
Atkins’ Induction Phase : Acceptable Beverages
Eight eight-ounce glasses a day are recommended by Dr. Atkins’ diet. The best choices are filtered tap water, mineral water and spring water.
The following beverages are also allowed as long as they are free of carbohydrates; bouillon, clear broth, decaffeinated coffee or tea, club soda, diet soda, lemon juice or lime juice, cream, heavy or light.
Beverages containing alcohol, too much caffeine and grain beverages are banned in the Induction phase.
Atkins’ Induction Phase : Special Foods
Just for variety, Dr. Atkins allowed the occasional consumption of
- olives (no more than 10-12 per day)
- small avocado
- sour cream (no more than 1 ounce)
- unsweetened heavy cream
- lemon juice and lime juice.
As there have been suggestions that special category foods may slow down weight loss, Dr. Atkins suggested to stay away from them in the first two weeks.
Artificial Sweeteners
Sucralose, saccharine, cyclamate and acelsufame are allowed on Atkins diet list. Natural sweeteners such as maltose, fructose should be rejected. Saccharine appears to be dangerous only in high doses. Atkins’ diet is very favourable to sucralose which is derivative from sugar, is noncaloric and does not induce a blood sugar increase. Aspartame is not advised, from Dr. Atkins’ point of view, since medical observations have evidently suggested that it slows down weight loss.
Though some of the artificial sweetenerswere allowed by Dr Atkins, more recent research suggests that the natural product stevia is a preferred choice.
Induction Phase Rules
Atkins’ diet has a set of rules to follow:
- Keeping down the carbohydrates intake daily. No more than 20 grams each day in the first two weeks.
- Scanning the labels in order to find out the hidden carbs is suggested. If not, a carb gram counter may be useful for this task.
- Eating three main meals a day or 4 to 5 small meals, to achieve satiety. Atkins suggests eating well, but not over-eating.
- Exclude potatoes, pasta, fruits, bread, dairy products (except aged-cheese) and sugar. Starchy vegetables and foods are prohibited.
- No tea, coffee, sodas, soft drinks and alcohol. Instead, eight glasses of filtered water are essential to avoidconstipation and to facilitate the elimination of substances resulting from burning fats.
- Taking control of the amounts of foods suited for each person. Those following Atkins’ diet plan are the only ones in charge of their appetite. When hungry, dieters can eat what is listed on the Acceptable foods list.
- Introducing artificial sweeteners such as stevia.
- Staying away from products labeled as “diet products”. Checking is the best thing to do in order to avoid eating hidden carbs.
- Avoiding chewing gum, cough tablets and other products passing for foods, because they include sugar and caloric sweeteners.
- Declining prepared salads at bars and deli counters.
- Managing daily vitamins and minerals according to Atkins’ diet program.
Atkins’ Diet Phase 1 — Induction Phase
