How to Complete Phase One: Induction of the Atkins Diet


The Atkins Diet is a very specific way of eating that can result in substantial weight loss. The diet can take time to get used to, however. The induction phase of the Atkins Diet is designed to get the body used to the new diet and to get it ready for weight loss.

Identify low-carbohydrate foods that you enjoy eating. The induction phase of the Atkins Diet allows very few carbs, making a wide variety of low-carb foods a must. By choosing foods you like, you will be more likely to stick with the diet. But, those foods must be from a list of foods approved for phase one of the diet. The exact foods that are allowed are available on the Atkins website as well as the book Atkins Diet Revolution. Most of the foods are high-protein foods such as meats and seafood.

Start counting the number of carbs you eat each day. You are allowed 20 grams per day. Use a food diary or a spreadsheet to keep track of each and every carb you consume.

Stay on the diet for two weeks. The 14-day period of induction is long enough for most people to get the body to burn fat for energy instead of the carbs it burned before you began the diet. Dieters are allowed to stay in phase one longer if they wish to continue the rapid weight loss of this phase.

Give the diet a chance. It can take a few days before the body is used to the new diet, during which you may feel fatigue and hunger. However, after a few days many people report having more energy and being hungry less often than before the diet.

Tips & Warnings

  • Ask your doctor about beginning the Atkins Diet before you do so. You may have a health condition that would be aggravated by the diet.

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