Atkins Diet Induction Phase

The Atkins Diet is one of the most popular weight loss diets out there. It's was outlined by Dr. Robert Atkins and he initially used it to cure his own obesity. The diet focuses on lowering the carbohydrate intake of an individual, hence it's also known as the ‘low-carb diet'.

The Atkins Diet has been divided into four phases;

1. Induction

2. Ongoing weight loss

3. Pre-Maintenance

4. Lifetime Maintenance

Induction Phase:

The Induction phase is considered by some as the ‘make or break' of the diet. The phase is marked by a sharp cut down on the amount of carbohydrates and individual takes. During the induction phase, you have to take your carbohydrate intake down to 20 grams a day. The phase also gives the dieter a list of ‘Accepted Foods' and deviating from these is a strict No-No.

There are a few things that you have to bear in mind while in the Induction phase to ensure your own success. These are;

1. The length of the phase: the Induction Phase lasts from a minimum of two weeks to a year at most. How long you stay in the induction phase is determined by your weight. Generally the more you weight, the longer you should stay in the induction phase.

2. Ketosis: the induction phase aims to start the body off on its way to Benign Dietary Ketosis; a process in which the body starts breaking down fat for energy. This may cause you to have diminished appetite or changes in breath as extra ketones are expelled from the body through the lungs as well as urine. This isn't something to be worried about as ketosis is what will result in your weight loss.

3. Avoid Starvation: the Atkins Diet does not advocate weight loss through starvation. You are ideally supposed to have six meals a day. These should be small meals, enough to make you feel satisfied but not over stuffed. If you can't manage the six meals then three well portioned meals should be taken. Under no circumstances should you go without eating for longer than 6 waking hours.

4. Eat Proteins All You Want: the Atkins diet gives you a healthy and rich choice of meats to choose from. You can have any amount of meat, fowl, fish, eggs that you want. Seafood is also allowed. Processed meats like bacon, ham, hot dogs and salami are also allowed as long as they don't contain any sugar.

5. Read Labels: since you're supposed to be cutting carbohydrates to 20 grams, you can't just risk taking foods on a hunch that they probably won't contain any carbohydrates. Check the labels for carbohydrate content. There isn't any restriction on your eating out, but be watchful of salad dressings that contain sugar.

6. Vegetables are your friends: eating as many veggies as you can is a great way to not only sail through the induction phase, but they provide your body with healthy doses of vitamins and minerals which your body may have lacked. Fresh uncooked vegetables are a great source of fiber and the Atkins Diet prescribes that you take 2-3 cups of salad daily.

• Juliana Breckinridge
• 19/01/2009, 12:59 AM
• 0 Comments