About Atkins: Induction

About Atkins: Induction

What Foods can I Eat on Induction?
Foods that can be consumed liberally during the induction phase are: fish, fowl, shellfish, meat, and eggs. You can also have a certain amount of some cheeses.

Additionally, you can 20 grams of carbohydrate a day.

You can eat two to three cups of salad a day comprised of the particular vegetables Dr. Atkins specifies, which include (but are not limited to): escarole, fennel, radicchio, cucumber, lettuce, and mushrooms. You may garnish your salads with certain toppings such as bacon bits, grated cheese, and hard-boiled egg.

If you choose to consume two cups of salad (rather than three), you can add another cup of vegetables from a different list. Those include artichokes, snow peas, spinach, broccoli, cauliflower, and many others.

It's definitely a misconception that Atkins lacks variety considering all the different vegetables available on this list. The key is to keep your portion in check (1 cup) and to remember to cut your salad back to two cups so you can have them.

The reason these vegetables are more limited is because they are slightly higher in carbohydrate content than the salad vegetables.

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What is Induction?

Induction on the Atkins Diet is the introductory phase of plan. It is sometimes referred to as the "start-up diet" by Atkins dieters. The Induction phase typically lasts for 14 days and often leads to significant weight loss. Here is some basic information about what Induction is like on the Atkins Diet:

The Purpose of Induction on the Atkins Diet

The purpose of the Induction Diet is to induce a change in your body chemistry that leads to lipolysis (burning fat for energy) and a secondary process known as ketosis. During ketosis, the body switches from using glucose for energy (since sufficient dietary carbs are not available) to using fat. Dr. Atkins suggests that this process not only leads to fat-reduction, but also helps to suppress your appetite.

More: The Purpose of Induction on the Atkins Diet

Strict Guidelines on Induction

Induction is a very rigorous part of the Atkins plan and it requires strict reduction in carbohydrate-intake. That means giving up many common foods such as bread and baked goods. You are only allowed to consume between 15 to 20 grams of certain carbohydrates during the Induction Diet.

You will need to track the carb content of your food to stay in the recommended range of grams. An example of one day's carbohydrate-intake could include a small salad at both lunch and dinner and a serving of allowed cooked vegetables at one meal.

Rules of Induction on the Atkins Diet

There are a number of rules that you will carefully follow on the Induction phase of the Atkins Diet. In addition to adhering to the maximum carbohydrate limit mentioned above, you will need to avoid certain products such as chewing gum or cough drops due to their sugar content. Same goes for beverages containing alcohol or caffeine.The rules also require you to eliminate a number of foods that are completely off-limits such as fruit and grains (Dr. Atkins stresses they should be completely eliminated -- not even a "taste" is allowable!).

You will build all of your meals and snacks around a list of "allowed" foods. This portion of the plan consists largely of protein and fat in addition to the small amount of allowed carbohydrates. Some allowed or "free" foods on the Induction phase of the Atkins Diet include salad vegetables, tuna, aged cheese, ham, okra, scrambled eggs, and turkey.

When the Induction phase of the Atkins Diet is complete, you will be allowed to add additional foods back into your diet.

Keep Reading:
More on Induction on the Atkins Diet

Note: The Induction Diet should not be followed by pregnant or breast-feeding women or anyone with severe kidney disease. Please consult your doctor before beginning this or any diet.

_Source:

_{Atkins, Robert C., MD. Dr. Atkins' New Diet Revolution. New York: Avon Health, 2002.}

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About Atkins: Induction

What is Off-Limits on Induction?
If you don't like following rules, this diet's going to be a little tough for you to adjust to.

The rules that will probably be the most difficult for many former high-carb dieters are induction rules number 4 and 5. Number 4 tells you to eliminate fruit, bread, pasta, grains, starchy vegetables, nuts, seeds, legumes, and dairy products (except cheese, cream, and butter).

Number 5 warns you to not eat anything that is not on the acceptable foods list. That means none, not even one of your kids' french fries! Why? Dr. Atkins says a "just one taste" mentality could ultimately lead to failure.

Is Constipation a Problem?
It could be. For some Atkins dieters, the induction diet does result in constipation due to the changes in the types of food eaten. Dr. Atkins shares some ways to alleviate this problem if you do experience it in the rules section of the chapter about induction.

Follow the Rules!
Induction is a very important phase of the Atkins plan. You should consult the Atkins book (Chapter 11) and read this portion very carefully before you begin to attempt the induction process. There are 12 rules that you are to follow carefully during these first 14 days.

Dr. Atkins warns "[Induction] must be followed precisely... If you do it at all incorrectly you may prevent weight loss..." (122).

It's Not for Forever
For most people, induction is meant to last for two weeks, not for good. It is not it in and of itself the Atkins diet. As you proceed through the book, you will learn additional steps toward creating your own personalized eating plan. This includes adding carbs in five gram increments after you've completed induction.

Dr. Atkins does say that you can stay on induction longer than the initial two weeks if you wish. You will lose more weight, more quickly if you stay on induction. When you begin Ongoing Weight Loss, your weight loss may slow down somewhat from its initial significance.

(Note: Please receive medical approval before beginning this or any diet!)

Reference:
Atkins, Robert C., MD. Dr. Atkins' New Diet Revolution. New York: Avon Health, 2002.

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