I told you I had written to Atkins about not being able to do Induction as I had previously a long time ago, and that I had 10 pounds I gained on maintenance to take off.. I hope this comes thru for you, as what they told me, will sure help some newbies.
Here goes. my answer from Atkins.
First, let’s start by reviewing the Phase 1 guidelines.
A.) For the first Phase, you'll reduce your Net Carb intake to 20 grams per day (net carbs equal total carbs minus fiber). Remember: No fruit or dairy in Phase 1.
Here’s what to eat:
1. You'll eat 4-6 ounces of a protein food per meal: chicken, turkey, beef, fish, pork, eggs, cheese, tofu, and other soy products.
2. Leafy greens and other non-starchy veggies should make up approximately 12 to 15 grams of your daily Net Carb intake.
3. Add flavor and satiety with natural fats such as olive oil, canola oil, butter, avocado, and olives.
4. You can also have 3-4 ounces of cheese. And perhaps an Atkins product or two.
There is a great, printer-friendly Acceptable Foods list on our website. Go to the Program tab, click on Phase 1, then on the left side of that page click on the link that says “What To Eat In This Phase”. This list will be a big help.
B.) Okay, now to be on the “safe side”, I have a check list for you:
1. Are you drinking enough water? At least 64oz daily. You can have a 3-4 diet drinks per day, but hydrate mainly with water.
2. Eating all your veggies? Meaning at least 12-15 net carbs from veggies daily.
Try 4 veggie net carbs at breakfast, 5.5 veggie net carbs at lunch, 5.5 veggie net carbs at dinner.
3. Eating only from the Acceptable Food List?
http://www.atkins.com/Program/Phase1...thisPhase.aspx
4. Check for hidden carbs and sugars in the foods you are consuming. (i.e. corn syrup, fructose, etc. in the ingredients)
5. Having no more than 3 teaspoons (3 packets) of artificial sweeteners a day?
6. Make sure you are not consuming too few or too many calories. Plan for between 1500 calories for women and 1800 calories for men daily. Too few as well as too many can ****** weight loss. No need to count on a daily basis, just do a spot check.
7. Do your spot check on calorie consumption at
www.fitday.com.
8. Are you sedentary? Move your body...Walk at least 30 minutes 5-6 times a week for weight loss.
9. Are you on any medications that could be impeding your weight loss? Talk to your doctor.
10. Make sure not to eat too many Atkins products (or any low-carb product) per day.
Don’t get discouraged and lose your commitment to long-term healthy eating habits. Stick with the program and you will get the weight loss you seek.
