Atkins Induction Phase
The Atkins Induction Phase lasts two weeks, although if you have a lot of weight to lose you can stay in Induction longer if you wish. In the Induction phase, the idea is that you restrict your carbohydrates to 20g of carbohydrates a day. If you think this means boring food options or that you will be hungry, you will find that this is definitely NOT the case!
At this point, telling you that you eat 20g of carbohydrates probably means nothing to you but don’t worry, part of the process is learning about this so that you discover exactly what foods work for you and your metabolism. This is important so that by the end of phase three you know exactly what to do to maintain your new slim figure. And counting carbs is a simple process once you get used to it.
From day one on Induction - you can eat all types of meat, fish, shellfish as well as a huge range of salads and vegetables. Check out the Acceptable Food List for a complete list of the foods you can eat in Induction. You will notice that there are no carbs in meat and fish while the number of net carbs in the vegetables in phase one are quite low. In the Induction phase, 12- 15g of your daily carbs should come from the foundation vegetables listed under phase one.
The food list above will have given you an idea of the types of food you eat as part of this nutritional approach. The next step is to turn lists of food into meals. We found the easiest approach for the first two weeks was to simply follow the meal plans at the back of the New Atkins New You book. Alternatively the Starter Box comes with a Quick Start Guide with a two week meal plan.
The advantage of following one of the meal plans above is that the carbs are already calculated for each meal and add up to the recommended 20g per day. Feel free to repeat meals you like or substitute other vegetables, side dishes, snacks or desserts as desired as long as the carb counts are comparable.
To check how many carbs are in a food just check the Acceptable Food List. You receive a carb counter book in your Starter Box which includes a comprehensive list of foods and their carb counts. What is off Limits? The part that everyone thinks is going to be the most difficult with the Atkins diet is the idea of giving up bread, baked products and foods like pasta.
You probably won’t believe this now but once you stop eating high carb foods like this, you also stop craving them! So for Paul and I, passing up on a slice of toast or a scone is no act of will-power, we simply don’t want them anymore. And this kicks in very quickly - after two weeks or even less.
So for now just take our word for it - it is much easier than you think it will be! Also it really is better if you do not cheat on this because if you do, you will just start the cravings all over again. Sugar, sweets and any foods containing added sugar - check the carb amounts on the label. Junk food in any form. Any vegetables not on the Acceptable Food List including starchy vegetables like potatoes, carrots and parsnips. Don’t worry however - there is a list of more than 50 other vegetables you can eat!
On Induction you can eat dairy products such as cream, sour cream, butter and the hard cheeses listed on the Acceptable Food List. However other dairy products including milk (especially low-fat or skimmed milk), cottage cheese, ricotta or yoghurt are off-limits. ‘Low-fat’ foods or ‘diet’ products - they are usually surprisingly high in carbohydrates so steer clear.
Any foods with manufactured trans-fats - this may be listed as hydrogenated or partially-hydrogenated oils. The list above is not a complete list but use your common sense and stick to the Acceptable Food List and you’ll be fine. Also if you have any questions, just ask your Atkins Support Partner or contact us through this site or our facebook page.
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