Atkins Diet – Induction Phase

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The induction Phase is the first and most important phase of the Atkins diet. While it is the phase where people lose the most weight it is also the most difficult phase to follow accurately. The problem lies in the 20 net carbohydrate limit. If you’re like most people you probably don’t look at carbohydrates, but 20 is much less than people are used to eating. The radical change is also the reason for the weight loss. When you eat carbohydrates your body does to things. It uses it for energy, it stores and converts it to fat to use later. Since most of us lead a fairly sedentary lifestyle we don’t use that much energy or need to store that much fat. By eating 20 net carbs per day you’re body needs more to burn for energy so what does it do, it looks for fat. Once your body figures out what’s going on, and start using fat for energy, the weight will start to drop off at a fairly rapid rate. This is why is it’s so important that you follow the diet guidelines as closely as possible. The more you deviate the more you reduce your chances of it being successful. Some key points of this phase are:

• Use a good multi-vitamin every day.
• Drink at least 8 glasses of water per day.
• Eat a meal or snack every 4 to 6 hours.
• Eat 3 full meals and up to 3 smaller snacks during the day.
• Eat only when you are hungry and stop when you aren’t. Don’t eat until you are full.
• Avoid pasta, bread, and fruit.
• Avoid caffeine from tea, coffee and soft drinks.
• Avoid hydrogenated fats like margarine and shortening. Instead choose natural fats such as olive oil and butter.
• Eat plenty of protein from poultry, fish, meat and eggs.
• Avoid dairy products except cheese and butter.
• Do not go over 20 net carbs per day

Atkins Diet Ongoing Weight Loss Phase (OWL)

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