The Atkins diet Phase 1 is called Induction - it’s where you’ll jump start your weight loss program, losing up to 15 pounds in the first 2 weeks with a few easy steps.
Starting the Atkins Diet Phase 1: Induction
The Atkins Diet Induction is an incredibly powerful tool and your first step towards weight loss and a lifestyle of better health. Throughout the Atkins diet phase 1, you will switch your metabolism from one that burns carbohydrate to one that burns predominantly fat.
By controlling your carbohydrate intake in the Atkins Diet Induction, you will stabilize your blood sugar and insulin levels, which enables you to escape the cravings and energy slopes that can make it nearly impossible to control your weight. You shouldn’t try to over- extend yourself during the Atkins diet phase 1, because this period requires some psychological and physical energy.
In some respects, the Atkins Diet Induction is the most rewarding part of the new Dr. Atkins diet - after a few days, you will be rewarded with an energy rush accompanied by rapid weight loss.
We recommend you do it for a minimum of 14 days, because that's how long it will take to break your body's carbohydrate addiction. But you can stay on it for longer - until you have only 50-10lb left to lose.
The Atkins Diet Phase 1: The Rules of Induction
Eat only the foods on the Atkins.com list in the Atkins Diet Phase 1. In the Atkins Diet Induction, consume approximately 20 grams of net carbs a day, primarily from salad and other vegetables. Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well - that's four cupfuls, three as salad and one of other acceptable vegetables.
Eat three regular meals or four or five small ones during the Atkins diet phase 1, and spread your carbohydrate intake over the course of the day. Do not skip meals, especially breakfast on the Atkins Diet Induction, or go for more than six waking hours without eating.
For the Atkins Diet Induction you need to eat at least 6oz of protein at every meal. Between meals eat a low carbohydrate snack if you are hungry: a boiled egg, a celery stick filled with cream cheese, or a slice of turkey wrapped around a steamed stalk of asparagus.
Drinking two liters of water every day is a general Dr. Atkins Diet rule. You should also take three supplements a day during Atkins Diet Induction: a multivitamin, essential fatty acids and fiber. For fiber, consume a minimum of 2tsp of ground flaxseed, unprocessed bran or psyllium husks daily (all available in health food shops).
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