Fiber carbs don’t spike blood sugar or influence insulin in negative ways, so they are not included in the 20 net carb limit. Aim for 5-10% of total calories from carbs in the form of dark leafy green or brightly colored, low sugar veggies. During Atkins Induction, 12-15 grams per day of net carbs (total carbs minus the fiber) should come from veggies. The Atkins Diet program offers a free, simple resource for planning your first weeks of Induction meals. Using the official Induction meal plans are not a requirement for great results, but they do have easy, inexpensive ideas. There’s an excellent low carb forum from A Pinch of Health where Atkins Induction approved recipes are posted daily.
Categories include beef, veal, poultry, pork, lamb, soups, veggies, eggs, baked foods, desserts and sweets.
The Keto Beginning is a highly recommended program – especially if you’re not ready for Atkins Maintenance phases or an increase in carbs every day. This carb cycling keto meal plan slides you into fat-burning mode, without needing to go strict low carb. The Atkins low carb diet starts with a limit of 20 net carb grams per day for the first two weeks. Get more details about Atkins Induction Phase 1 and a printable Atkins Induction food list. You may follow Atkins Induction (20 net grams of carbs) or use your own carb counts (30 to 40 net grams of carbs).
If you’re craving sweet foods or desserts, artificial sweeteners are a good solution. Now Foods erythritol powder is a natural sweetener that’s non-GMO, low glycemic impact and zero calorie. For the first two weeks after starting a low carb diet, avoid fruits, berries, pasta, rice, milk, nuts, alcohol and artificially sweetened soft drinks! During these first few weeks it will become apparent if your body has any allergies or sensitivities, such as gluten. This thread is updated monthly, but there are currently 130+ Induction friendly low carb recipes listed, including: beef, veal, poultry, pork, lamb, soups, veggies, eggs, baked foods, desserts and sweets. A small increase in carbs and decrease in fat is a basic way to discover the right levels for your body. If you begin to gain fat, simply adjust the ratio: lower your carbs, and increase your fat with the healthiest high foods. Getting 65%-75% of your calories from fat gives your body enough fuel to operate at a maximum level. Ketosis (or keto for short) means you are efficiently burning fat for energy instead of storing it.


During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet breath odor, a signal they have reached ketosis. A measurable way to know if you’ve reached ketosis is by testing for ketones with inexpensive strips. Keto test strips are one way to know you’ve reached ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Starting a low carb diet means reworking your grocery store strategy and updating your go-to grocery list with old favorites and brand new options.
This inexpensive wonder creates uniform, curly noodles from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.
The Inspiralized cookbook shows you how to transform more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite indulgent originals. Carrington Farms Organic Coconut Oil is gluten free, non-GMO, free of hydrogenated and trans fats, Kosher, zero carb and organic.
Most low carb diets put special emphasis on the first two weeks, when you get used to eating in a more healthy manner.
After the first week, you’ll really feel a new energy, feel more lively and even tempered. The New Atkins for a New You Cookbook features 200 delicious low carb meals, ready in 30 minutes or less. Most cheeses have less than a gram of carbohydrate per ounce, but make sure to check the labels. Include a large amount of healthy fat, a moderate amount of your favorite protein and a handful of carbs (for fun).
Atkins advises eating a balance of natural fats (with a concentration on olive or coconut oil) and avoiding trans fats. This simply means avoiding sugar and counting carbs while eating healthy fats, meat and veggies. Counting calories on a low carb diet is not necessary if you only eat when you feel hungry. There are lots of great low carb chocolates and ice creams, but avoid these for the first two weeks. There’s an amazing low carb forum, A Pinch of Health, where Atkins Induction approved recipes are posted.
To lose the most stored body fat, a typical ratio for the low carb Atkins Induction phase is 65% fat, 30% protein and 5% carbs.
A few days after eating high fat low carb, you will enter a metabolic state called ketosis.
Avoid deli meats, processed meats and hot dogs during the first two weeks – these are higher in added starch and carbs.


Serve veggies or a salad with every meal, and add extra veggies here and there for quick, low carb snacks. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is easy to cook or bake with. The roller coaster mood swings, hunger cravings, bloating and stomach puffiness caused by sugar is gone. Your sugar-rush highs and lows will be gone, any shakiness when you’re hungry will go away.
If you’re ready for a new challenge, try these seven tricks to make your low carb diet ideal. It includes the Atkins Start Guide, sample low carb menus, a free carb counter, 3 full size Atkins bars, coupons, low carb recipes and info about the free Atkins Tracker App. Be careful to count your vegetable carbohydrates as most of your carbs come from the veggies.
You are allowed 3 to 4 ounces of low-carb cheese but no cottage cheese or other fresh cheese except for cream cheese.
Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of all natural stevia are also allowed. Many people losing anywhere from 7 to 14 pounds in the first two weeks of the low carb diet.
Here is a list of permitted vegetables in approximate order of carbohydrate contents, starting with the lowest: Bean or alfalfa sprouts, greens such as lettuce, spinach, radicchio, and endives, herbs, celery, radishes, cabbage (or sauerkraut), mushrooms, avocado, cucumbers, asparagus, green and wax beans, broccoli, cauliflower, green, red, and jalapeno peppers, summer squash (including zucchini), green onions, leeks, brussels sprouts, snow peas, tomatoes, eggplant, artichoke hearts, onions, okra, spaghetti squash, carrots, turnips, water chestnuts, and pumpkins.
Make sure to eat lots of cold-water fish such as salmon, sardines, herring, and mackerel in part because of their Omega-3 fatty acids.
It’s amazing to see how much your body changes over the next two weeks on the Atkins diet. Net carbs are the total carbohydrate intake minus the carbs contained in fiber, sugar alcohol, and glycerine. If your vegetable serving contains 5 grams of carbs but 2 of those grams come from fiber, then only 3 grams of carbs actually count. Stir-fry those permitted vegetables in canola, grapeseed, or peanut oil, especially if they are cold-pressed. I don’t usually think of bacon and eggs as a diet food, but this combination is sort of OK. You must hold the toast and jelly, perhaps the coffee, the orange juice, and the hash browns (the onions are OK but not the potatoes).
You may even have two or three tablespoons of heavy cream or an ounce of sour cream per day.



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