Atkins PHASE 1 - INDUCTION

Ready to start losing weight on Atkins? Induction is the first phase of the Atkins Nutritional Approach™. Stay on it for at least two weeks, and follow these 10 steps to get on your way:

1. Eat either three regular-size meals a day or four or five smaller meals. Don't skip meals or go more than six waking hours without eating.
2. Eat liberal amounts of protein, such as poultry, fish, shellfish, eggs and red meat, as well as natural fats, such as butter, mayo, olive oil and safflower oil (see the Acceptable Foods List).
3. Eat about 20 grams of carbs each day, mostly in the form of salad greens and other vegetables. You should eat at least four cups of salad vegetables, or three cups of salad vegetables plus one cup of other vegetables (see the Acceptable Vegetables List).
4. Don't eat any fruit (except for avocados, tomatoes and olives), bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Don't eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as lentils, chickpeas, kidney beans and other legumes, are not permitted at this time.
5. If you’re hungry between meals, enjoy a low-carb snack, such as a hard-boiled egg, some cheese, olives or a low-carb snack such as an Atkins Advantage™ bar (see list of Induction-appropriate Atkins-brand products).
6. Do not eat anything that is not on the Acceptable Foods List.
7. Take a daily multivitamin, essential fatty acids and a fiber supplement.
8. Adjust the quantity of protein you eat to suit your appetite, especially as it decreases. Eat the amount that makes you feel satisfied but not stuffed.
9. Limit coffee, tea and soft drinks that contain caffeine to one or two cups per day. Excessive caffeine has been shown to cause unstable blood sugar and trigger cravings.
10. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the byproducts of burning fat.

Back to Atkins Diet Food Information