Atkins Induction phase will last for a minimum of two weeks but can be prolonged with another 14-28 days. After this period, significant results are visible.
Some major issues have to be discussed on phase one: acceptable foods and beverages, banned foods, rules to follow.
Acceptable foods
Meat, fowl, fish, eggs
On phase one, dieters must take control of their Atkins diet menu plan. Meat, fowl, fish, eggs are liberally allowed, which is quite satisfactory. The following sorts of meat are allowed:
- pork
- lamb
- beef
- squid
- venison
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. Besides,
- tuna
- salmon
- sardines
- herring
- trout
are fine in Induction phase, except those products that are not exclusively fish. The same for meat containing some additives such as nitrates, which are extremely dangerous. Dieters may also liberally eat fowl:
- duck
- turkey
- chicken
- goose
- Cornish
- pheasant
Eggs should be scrambled, fried, omelettes, deviled, soft-boiled or poached. Shrimp, lobster, clams, mussels are also on the Atkins foodlist in phase one.
Cheese
Cottage cheese, farmer's cheese and any fresh or aged cheese are not on the list. The folowing sorts can be eaten with no restrictions:
- mozarella
- cheddar
- cream cheese
- Rocquefort cheese and blue ones
- swiss cheese
- goat, cow and sheep cheese.
Whatever the sort of cheese, the carbohydrate content should be checked. The same for soy and rice cheese. An ounce of cheese usually contains 1 gram of carbohydrates.
Diet cheese, immitation cheese and fresh cheese are not admitted. Those experiencing cheese or dairy allergy or/and intolerance should avoid even accepted cheese.
Veggies
Induction phase has a vegetable class on the acceptable food list. It includes:
- sorel
- pepper
- cucumber
- 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 veggies on the Atkins diet list are:
- celery roots
- artichoke hearts
- rhrubarb
- eggplant
- bean sprouts
- bamboo shoots
- spinach
- broccoli
- chard
- onion
- zucchini
- water chestnuts
- cauliflower
- cabbage
- tomato
- brussels
- turnips
- summer squash
Only one cup daily or no more than two cups are recommended.
Spices
All spices are allowed but only if they contain no added sugar. Herbs are approved, too:
- garlic
- sage
- oregano
- pepper
- dill
- cilandro
- cayenne pepper
- 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
- sesame oil
The cold-pressed or expeller-pressed oils are strongly suggested. Butter is also allowed. Atkins diet doesn't recommend cooking polyunsaturated oils such as sunflower oil, soybean or corn at high temperatures.
Acceptable beverages
Eight eight-ounce glasses a day are recommended by Dr. Atkins diet. The best choices are:
- mineral water
- tap water
- spring water
- mineral water.
The following beverages are also allowed as long as they don't contain insidious 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 Induction phase.
Special foods
Just for variety, dr Atkins allowed the consumption (not very often) of what he called:
- olives (no more then 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 occasional claims that special category foods may slow down the weight loss, dr Atkins suggested to stay away from them in the first two weeks.
Artificial sweeteners
Sucralose, sachharine, 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 unadvisable, from dr Atkins' point of view, since medical observations have evidently suggested that it slows down the weight loss.
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, if such is the case (some of dieters have to undertake this phase for more than 14 days, yet, no more than six weeks at maximum). Scanning the labels in order to find out the hidden carbs is suggested. If not, a carb gram counter at handy might be very useful for someone on Atkins diet.
- Eating three main meals a day or 4 to 5 small meals, to achieve satiety. Atkins suggests eating well, but not until stuffed.
- Forgetting potatoes, pasta, fruits, bread, dairy products (except aged-cheese), sugar. Starchy-vegetables and foods are out of the question.
- Cutting off tea, coffee, soft drinks and alcohol. Instead, eight glasses of water are just fine to avoid constipation 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 Acceptable foods list. When not hungry, they should eat just a small controlled carbohydrate snack
- Introducing artificial sweeteners.
- Staying away of products labeled as „diet products”. Checking is the best thing to do in order to avoid eating some insidious carbs.
- Avoiding chewing gum, cough tablets and other products passing for foods, becauce they surely include sugar and caloric sweeteners. An Atkins dieter most probably doesn't need them.
- Declining prepared salads on bars and deli counters.
- Managing daily vitamins and minerals according to Atkins diet program.