Atkins Diet Induction Phase 1
(Ketogenic diet)



Atkins diet Induction is the first, and most restrictive, phase of the Atkins Nutritional Approach. From all four steps the Atkins diet phase 1 will be 2 weeks long.

Atkins diet Induction phase is a ketogenic diet too. The "ketogenic" diet is widely used in medicine not only to treat obesity, but also to treat conditions such as epilepsy and diabetes.

Your Goal: Force the body into ketosis. Stabilize your blood sugar. Stop sugar and carbohydrate cravings.

Ketosis means that body burns its own fat for fuel. Your body changes from a carbohydrate-burning engine into a fat-burning engine.


Rules Of Atkins Induction Diet:

Allowed: at least 100 grams of fat and protein foods like meats, poultry, fish, shellfish, fowl, eggs, up to 4 ounces (113g.) of soft or semi-soft cheese such as cheddar cheese, salad vegetables, other low carbohydrate vegetables, butter, olive oil, vegetable oils and 3 tablespoons of cream.

Drink at least eight glasses of water per day.

Prohibited: alcoholic or caffeine drinks. Also starchy foods or vegetables, fruits, grains, potatoes, beans, carrots, corn, pastries, legumes, nuts, seeds, rice, potato chips, all breads, flour, all pasta, sugar, candy, milk... anything containing high levels of carbohydrates.

Carbohydrate intake is restricted to no more or less than 20 grams of net carbs per day, meaning total carbs minus fiber, sugar alcohol, or glycerin. It will be virtually no carbohydrate in the first week of Atkins Induction.

When you're counting carbs you only need to count "Digestible" carbs. So...if the item has 10 grams of carbs, and 3 grams of fiber is listed below it, you can count 7 grams in your daily allotment.

12 to 15 net grams of all 20 must come of salad greens and other vegetables such as broccoli, spinach, pumpkin, lettuce, cucumbers, celery, cauliflower, turnips, tomatoes, and asparagus, to name a few of the 54 allowed by Atkins (but not legumes, such as green beans, since they are too starchy for the Induction phase).

All 12 to 15 net grams equals to three cups of loosely packed salad or two cups of salad with two-thirds cup of certain cooked vegetables each day.

Full Atkins Diet Food List for Induction

Beware Hidden Carbs! Carbs are in everything you can eat. Please consider purchasing a good carb counter while Atkins diet Induction phase.

Induction menu example!

Atkins Diet Free Menu For One-Week

Make YOUR Atkins Diet Menu Plan!


The low intake of fruit and vegetables could result in vitamin deficiency. Atkins prescribes very large vitamin supplements - daily multivitamin with minerals, except iron.

After low carb Atkins diet Induction, you'll be able slowly add more carbohydrate foods back into your diet. You will only watch Your intake of refined grains and sugar.

Weight loss - is fastest during Atkins Induction diet. Losing 5 to 10 pounds per week are not uncommon when Induction is combined with daily exercise.

By the time You will reach the Maintenance phase, You will know:

  • How to make smart food choices.

  • The amount of carbohydrates You can consume.

  • How to keep You in top shape.

Your Action Steps:

  • Prepare.
  • This phase is often the most challenging. For two weeks you'll use protein and fat for energy.

  • Eat.
  • During this stage, eat only meats, poultry, fish, shellfish, eggs, cheeses, butter, vegetable oil and salad greens. You are allowed a few cups of salad and Atkins-approved vegetables.

    Do not skip meals. You'll need to eat at least three meals per day, preferably five.

    Always check the carb count on the package or use a carbohydrate counter.

  • Drink.
  • At least eight glasses of water per day. Refrain from alcohol, caffeine drinks and start taking a multivitamin.

  • Lose wight!
  • Stay on the plan for only 14 days, and you will start losing weight.

See some success stories and more information!


My-picture-before-Atkins

Now it's time for Step 2 - Ongoing Weight Loss (OWL)


If you need some help with the Atkins Induction diet, please visit:

Do You Need Atkins Diet Induction?

Atkins weight loss plan.

More Atkins diet phase 1?

The Body Mass Index, BMI Chart

Which Atkins Diet Books Do I Need?

Induction Questions Answered Here and Here



Return from Atkins Diet Induction to Free Atkins Diet Plan

Go to Free Atkins Diet Home Page


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Atkins Diet Plan:

Induction

Ongoing Weight Loss

Pre-Maintenance

Lifetime Maintenance