The induction phase of a diet is the initial weight loss that comes with starting the diet and making extreme diet changes. The Atkins diet and South Beach diet are the two most well known diets with an induction phase. During induction, weight loss is often rapid for a short term period. Losing the most weight during induction is actually simple, though it requires more commitment.
Set the diet plan to minimize caloric intake according to the induction rules of the diet. For example, follow the low carb induction of Adkin’s diet and pay attention to calories from the allowed foods. Try eating about 1200 calories a day or so. Keep in mind that the point is not starvation, so if 1200 calories is not enough to stave hunger, add 100 calories. Every individual body has different caloric needs.
Add cardio exercise. Induction phase diets like Atkins or the South Beach Diet reflect a dramatic change in eating habits, but eating habits alone will not maximize weight loss. Cardiovascular exercise burns fat and calories to improve weight loss. Try for a half hour of walking, swimming, jogging, skipping, jumping rope or even Hula Hooping a day. Just a walk around the block can help burn fat. Another option for exercise is alternating muscle-building exercise like weightlifting and push-ups with cardio workouts, to build muscle while losing fat.
Drink plenty of water. Water is vital to the human body because the body is made up of mostly water. Exact amounts of water differ per day based on exercise, weather conditions and the body’s needs, but most people should drink a minimum of eight to ten glasses of water a day. This prevents the body from holding on to extra water weight and promotes hydration.
Eat snacks or meals every two or three hours. According to Low Carb, under-eating or waiting too long to eat can cause the body to fast, and slow down the metabolism. Eating every two or three hours will keep the metabolism from slowing during the day, and will also minimize hunger throughout the day.