Atkins diet reviews often de-emphasize the critical role of the Atkins diet induction phase. This phase must be followed closely to reset the metabolism of carbohydrates that cause weight gain. Fortunately, this phase is temporary, usually two weeks long, not a lifelong strategy. Here are the keys to succeeding with the right start during the induction phase..
Following The Atkins Diet Induction Phase
The Atkins Diet induction phase lasts from two weeks to a year depending on the total amount of weight that must be lost. During the first two weeks of this phase most individuals will lose around ten percent of their excess body weight. Sometimes it is recommended to continue the induction process until individuals have half met their ultimate weight loss goals. After induction is complete, the next step is following the ongoing weight loss diet.
While undergoing the process of induction, food should be eaten at least every six hours that an individual is awake. There are no rules for the number of meals consumed. Some may choose to have three substantial meals daily, while others may prefer six smaller meals.
The Protein and Fat Connection
Meals must contain large amounts of fats combined with protein. These should be eaten in the form of shellfish, poultry, fish, and red meat. Pure natural fats are also encouraged, such as in mayonnaise, butter, olive oil, safflower oil, or sunflower oil. Other vegetable oils, especially those that are expeller or cold pressed, are also encouraged.
One requirement is crucial in this phase: no more than twenty grams of carbohydrates can be consumed per day. Most of these carbohydrates should come from salads and vegetables. To meet this requirement, three cups of salad or two cups of salad and a cup of vegetables should be included in daily meals.
Foods to Skip Completely
Another important rule is that some foods must never be eaten. Among these are fruits, grains, pastas, breads, or starchy vegetables. Dairy, with the exception of cheese, cream or butter must also be avoided. In the first two weeks of induction nuts and seeds are not allowed. Neither are foods that mix protein and carbohydrates, such as legumes.
Follow the Atkins list of acceptable foods at all times. Eat only as much as makes you satisfied, but not uncomfortably full. Over time, the amounts of food needed to achieve satisfaction should decline. When not hungry, small carbohydrate snacks can be eaten in addition to supplements.
Make sure to always read the labels of foods to determine their carbohydrate content. Never guess. Carbohydrates can often be hidden in foods. When dining out it is important to check that gravies and salad dressings lack any flour or sugar. Sucralose or saccharin can be used as sweeteners, but not aspartame. Each packet is equivalent to one gram of carbohydrates.
Hint About Beverages
All caffeinated beverages should be avoided, as they lower the sugar levels of blood. This in turn makes individuals crave excess amounts of sugar. To flush out the system and stay hydrated, drink eight glasses of water a day. Daily multivitamins with potassium, magnesium and calcium are recommended. Avoid supplements that include any iron.
Side Effects of the Atkins Diet Induction Phase
During the induction phase, withdrawals will occur. It may take up to a week to get used to the elimination of sugar and caffeine. Withdrawal can present itself with diarrhea, nausea, headaches and cramping. It is also possible to become constipated during this part of the diet. These symptoms will all eventually disappear with time.
All the best for your Atkins Diet Induction,