The Atkins Diet Phase 1 is called the Induction. The Induction phase is your kickoff; the phase where you turn your body into a “fat-burning machine.”
The basis of the Atkins Diet is to limit the amount of carbohydrates you eat. When your diet consists mainly of carbs, your body turns them into glucose, which enters the blood stream to give you energy. Insulin stabilizes the blood sugar and that creates a cycle of your blood glucose level spiking then guttering, which makes you hungry and crave more carbohydrates. The body doesn’t store more than a half-day supply of energy from glucose. If you eat more carbohydrates than can be used, your body stores it as fat, even if you're limiting your daily caloric intake.
On the Atkins Diet, by eating the right combination of foods, your blood glucose will stabilize, you won’t store carbs as fat, and that means you’ll be burning your body’s fat for energy. The result is maximum weight loss.
The Objectives of Induction
Induction is your diet initiation program and the objective is to jump-start weight loss. Induction switches your body from burning the carbohydrates you eat, to burning the fat you’ve been trying so hard to lose. In this phase, you eat only 20 grams of net cards per day, and concentrate on getting healthy proteins and vitamin rich vegetables. As your blood sugar levels out, you’ll begin to lose your cravings for carbohydrates.
How to Do Induction Right
In order to be successful in the Induction phase, you need to follow the plan precisely. Eat three regular--or five small--meals daily. Each meal, including breakfast, should contain 4 to 6 ounces of protein. There is no need to trim the fat from meat, unless you want to. If you do trim the fat, replace it by adding a little olive oil or real butter to your vegetables. Fat keeps you from getting hungry and drives down cravings for carbs.
Eat a maximum of 20 net carbs per day. Net carbs are the “total carbohydrate content of the food minus the fiber content”. You can calculate the net carbs by looking at the nutrition information on the package of the food you’re eating, or you can use the Atkins Carb Counter.
The Food You Eat During the Induction Phase
You can eat all types of fish, fowl and shellfish. You’re allowed all types of meat, including bacon, beef, ham, lamb, pork and venison. You can eat eggs cooked any style and cheese.
Vegetables should comprise 12 to 15 grams of your daily net carbs. One serving is approximately equal to the size of a baseball.
You can have artificial sweeteners and a serving (1 tablespoon) of fat. Beverages allowed are: water, non-sweetened decaffeinated tea or coffee, sugar-free soda and seltzers.
When Are You Done with Induction?
When you feel ready to move on. Many stay at this phase until they reach a particular goal. Induction is the phase where you lose the most weight, so once you get started, seeing the results can be inspiring.