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Atkins Diet Induction

Are you a beginner with the Atkins Diet? I have some great “basic information” for you beginners out there who are trying the Atkins diet. 

Here’s how it works.

There are four phases of the Atkins Diet, and the first is called Induction. It lasts about two weeks, during which, do not eat any more then 20 grams of carbs a day.  Each day eat 3 regular size meals and 3-5 small snacks, but be sure to stay away from bread, fruit, and dairy.  Although dairy such as cheese, cream and butter are ok.  (Check out the Common Carbs page just to get an idea of how many carbs are in some typical foods.)

 

Caffeine and alcohol are not allowed either, but remember there are no limits to the size of the meal you eat. In fact, if you reduce your calorie count, you may not lose weight as rapidly as you should. Stay away from too many vegetables because of the potential for carbs.  I would say 2-4 small cups of veggies are respectable.  If you can stay on track with induction for at least two weeks, you would change your body from burning carbs to burning fat.  Read the “New Diet Revolution” book (available in the bookstore) for the full story on how that works.Additionally, body functions such as blood sugar, cravings, energy level and mood swings will begin to stabilize.Dr. Atkins has an â??Acceptable Foodsâ? list, which as soon as I can get a hold of it, I will definitely post it up for you.  The idea is what ever food is not listed are absolutely off limits.  Hope this is helpful for everyone.  Let me know what you think. Next time, we’ll talk about what happens after induction is over.  -Mark       

 

 

 

 

 




14 Responses to “Atkins Diet Induction”

  1. Laura says:

    Any suggestions on getting past the sugar cravings? I work in an office that always has snacks around-mostly sweet-and I’m not having much luck resisting them.

  2. Chris says:

    Hey Laura. There is no easy way to resist the sweets. We are all human so we do slip many times. If you MUST have them, try bringing sugar free cookies with you to work or some other sort of sugar free snack. Remember that if you eat too much sugar you might feel a little sluggish. If anything, simply go stay on the induction phase for an extra week or so. If you have already past induction, you may go back for the same period of time. Hope this helps.

  3. Laura says:

    Thanks, Chris. I’m also keeping the sugar free fruit flavored sparkling water on hand. Today has been a successful day so far.

  4. Mark says:

    Laura,
    Those sugar free, fruit flavored waters are GREAT! Where do you get yours? I see them with the store brand labels all over these days, including Vons, Ralphs, and Albertsons.
    Another way I have always quenched my sweet tooth is to drink Crystal Light. It’s got zero sugar, zero carbs, and is available in lemonade flavor at Costco in bulk!
    If you don’t mind buying in smaller quantities, most markets have other great flavors too. All delicious.
    –Mark

  5. Lanette says:

    Another option for a flavored low carb low sugar beverage I have found satisfying is FUZE. For example, Cranberry Raspberry flavor has only 2g carbs & 1g sugar per serving (2 servings per bottle). I have found these drinks at stores like Savon, Longs, Costco. A very flavorful option. There website address is drinkfuze.com. You wont be disappointed.

  6. Sandra says:

    Hi! So I am coming into the second week of my induction week and I think I’m gonna crack. I’m not much of a meat eater so I get rally hungry at times. I also noticed that I can’t use the washroom as freely. Please help with any suggestions.

  7. Mark says:

    Hello Sandra,
    Thanks for bringing up this delicate topic.
    One thing you’ll notice when you start the Atkins Diet is that you’ll end up in the restroom far less often. When I went through induction, I must confess I also felt bloated and a bit constipated.
    Is that what you’re feeling?
    It’s a sign that your body is adjusting to this new way of eating. Yes, it’s uncomfortable, but you’ll get through it so long as you stick with the diet. That said, let me emphasize that you absolutely must let your doctor know you are on the Atkins Diet so that she can properly treat you and understand your symptoms. Assuming you’ve done that, and your doctor hasn’t suggested that there may be some other cause, then try increasing the amount of fiber in your diet.
    Collard Greens and Flax are both good low carb, high fiber foods.
    Also, remember that it’s critical to drink plenty of water on the Atkins Diet. That’s because the diet is a natural diuretic, and the water helps with digestion, which as you know is critical.
    Now, about your meat eating. . . have you tried Cheeses? Cream Cheese? Macadamia Nuts? Avocado?
    Do you feel the same way about poultry as you do beef? If not, whip out your food dehydrator, which you used to use for drying fruit, and make your own Turkey Jerky! It’s delicious.
    Does any of this help?
    STICK WITH IT, Sandra!
    –Mark

  8. Sandra says:

    Ya that definitely helps me lots. Ive been eating chicken and seafood(which I love). I found a new recipe for stuffed mushrooms that i’m going to try. I’m a busy mom so finding meals that are quick and easy are difficcult to but i’ve gotten some help from people I know that have tried the diet.

  9. Mark says:

    Sandra,
    Low-Carb Stuffed Mushrooms sound great. Once you get the recipe, submit it to the board as a “question”. Just click the “Ask” link at the top right of the page.
    –Mark

  10. Jan says:

    Hi Mark,
    It’s been awhile since I have been here. It sure is different from the old board and I have to admit I’ve just been here poking around and finding my way around. It’s so different.

    As for induction, I found the old Atkins way which some of us started back in about 2000-1, to be the best way to follow this diet and lose weight. Anything beyond the original method Dr. Atkins advocated might work, but it also might be a whole lot slower losing than the concept from his original work. What I guess I mean by that is, stay away from all the tempting new low carb offers on the market that came out a couple of years ago. Do as he said originally and you will lose the weight. For me it was 50# in less than four and a half months. Five years ago and still the same weight. It’s not easy, but it’s the only diet I found out of (can’t begin to tell you how many) that works! Best to all new beginners.

  11. Chris says:

    Hi Jan! We’re glad to see you back on our new site! We have many new features for everyone to check out. You are absolutely right because the easiest way for anyone to lose weight, especially those having problems with Atkins is to revert back to the Induction phase. The additional phases, however, are to help those who may get stuck in induction or need a more permanent diet plan, such as the lifetime maintenance phase. Thanks for stopping by and please leave us more comments! Best of luck!

  12. Mark says:

    Hi Jan!
    I’ve missed you! Welcome home.
    You were such a great contributer on the old board, it’s sure good to have you back. I couldn’t agree with you more. Although all of the low-carb processed foods are very tempting, it’s much better to stay close to the earth and eat as many natural low carb foods as you can find.
    Those “low-carb” energy bars are just excuses to eat chocolate and pretend you’re on a diet. I don’t find them helpful, though I must admit I’ve had a few of them when I’ve had to skip a meal.
    Good Advice.
    Please visit often!
    –Mark

  13. Jan says:

    Hi Mark ~
    I know this site is new and there is a lot to see and read….but I have to mention that I have been in contact with two of the gals who were long-time, regular posters on the old board and they are having problems logging in – or from what I understand – finding the log in on the first page. Both have been on Atkins for quite some time and both have lots of experience and great advice. Could you put a log in on the first page after registration? It is a two step method as I view it currently and maybe somewhat difficult to figure out at first.
    Otherwise, great information here, and by all means a great diet that really and truly works for those who follow the course as the good doctor described. Thanks for listening. -Jan

  14. Mark says:

    Hi Jan.
    No need to log in!
    I had written you personally just when the new site was going up, and suggested you register. . . but, we changed the way the site works. Now, all you have to do is submit your comment, just like you’ve been doing.
    No need to log in at all.
    And, if they want to start a new topic, just tell them to use the “Ask” link at the top right corner of every page.
    I hope that helps. Sure would love to have them all back!
    –Mark

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Atkins Diet Induction

 Hey everybody.  I have some great information for you beginners out there that want to try the acclaimed Atkins diet.  The first of four phases of Atkins is Induction, which on average last about two weeks.  During which, do not eat any more then 20 grams of carbs a day.  Each day eat 3 regular size meals and 3-5 small snacks, but be sure to stay away from bread, fruit, and dairy.  Although dairy such as cheese, cream and butter are ok. 

           

            Caffeine and alcohol are not allowed either, but remember there are no limits to the size of the meal you eat, but stay away from to many vegetables because of the carbs.  I would say 2-4 small cups of veggies are respectable.  If you can stay on track with induction for at least two weeks, you would change your body from burning carbs to burning fat.  Additionally, body functions such as blood sugar, cravings, energy level and mood swings will begin to stabilize.

 

            Dr. Atkins has an â??Acceptable Foodsâ? list, which as soon as I can get a hold of it, I will definitely post it up for you.  The idea is what ever food is not listed are absolutely off limits.  Hope this is helpful for everyone.  Let me know what you think.

 

-Mark




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