The induction phase of the Atkins Diet must be followed EXACTLY to ensure success. I cannot stress this enough, if the induction phase which is designed to introduce your body to the Atkins program is not followed correctly it will not work for you and you will see no weight loss. With that said, here are the ten rules you must follow during the initial induction phase:
1. Eat three regular size meals each day or four to five smaller meals, but DO NOT skip meals. Skipping meals causes more blood sugar fluctuations; do not go longer than six waking hours without eating.
2. Eat liberal portions of combinations containing combinations of fat and protein in the form of poultry, fish, shellfish, eggs, and red meats as well as pure natural fats found in things like olive oil, safflower, sunflower and other similar vegetable oils.
3. During the initial induction phase you must eat less than 20 grams of carbohydrates per day in the form of salad greens and other vegetables. This is crucial to setting your body up for the rest of the Atkins Diet program.
4. You must stay away TOTALLY from fruit, bread, pasta, grains, starchy vegetables and dairy products other than cheese, cream or butter. Do not eat nuts or seeds during the first two weeks, or any foods that combine protein and carbs such as kidney beans and other legumes.
5. Eat nothing that is not listed on the Atkins Diet acceptable foods list. Do not rationalize and say "just one taste won't hurt", this can ruin your chances of success with the Atkins Diet.
6. Adjust the quantity of food that you eat to suit your individual appetite especially as your appetite decreases. When you are hungry eat just enough to satisfy you, do not gorge and over stuff yourself. When you are not hungry eat a small low carb snack to go along with your nutritional supplements.
7. Never assume that a food is low carb, read the labels and check the carb count on every package or use the Atkins Diet carb counter.
8. You may eat out as often as you wish but watch out for hidden carbs that can be in gravies, sauces, and dressings.
9. Avoid foods and diet drinks sweetened with aspartame, use sucralose or saccharin instead and count each packet of one of these as one gram of carbs.
10. Avoid coffee, tea, and soft drinks containing excessive caffeine which has been shown to cause low blood sugar, which can make your body crave sugar. In addition Drink 8-10 glasses of water each day to hydrate your body and avoid constipation and flush out the byproducts of burning fat.
Some of the foods you may eat liberally during the induction phase include the following:
All fish including tuna, salmon, sole, trout, flounder, sardines, and herring.
All fowl including chicken, turkey, duck, goose, quail, and pheasant.
All shellfish including oysters, mussels, lobster, clams, squid, prawns, and crabmeat.
All meat including beef, pork, lamb, bacon, veal, ham, and venison.
All eggs including scambled, fried, poached, soft boiled, hard boiled, devilled and omelettes.
