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Love it or loathe it, low-carbing has become a way of life for millions of people around the globe. Simply put, the low-carb diet restricts carbohydrate consumption for the purposes of weight loss or a medical problem like diabetes, high blood pressure or epilepsy (in children). The amount of carbs allowed varies depending on the specific diet, but in general the diet is intended to induce ketosis, where the body burns fat instead of glucose for energy. Atkins begins with an induction phase during which the dieter is allowed no more than 20 grams of carbs for two weeks. After induction, you can choose to continue at this level or move onto Phase 2, known as the balancing phase. The third phase of Atkins (pre-maintenance) involves you gradually increasing your carb intake whilst continuing to shed the final pounds. Atkins has gained legion of loyal followers who swear that it has helped them shift the pounds when nothing else has worked.
That being said, studies conducted for people who adhere to this lifestyle have shown no long-term adverse effects. To meet the Atkins Diet Plan Induction Phase objectives, you will have to remove many foods from your diet. While proteins are allowed and even encouraged during this phase you have to watch how your dishes are prepared.
On Phase One: Induction, you’ll eat scrumptious proteins like fish, poultry, meats , eggs, and cheese, as well as wonderfully satisfying, buttery vegetables and healthy fats like avocado. Get the latest Atkins recipes, product updates, news and contest information delivered right to your inbox! Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.
Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet. Most cheeses have less than a gram of carbohydrate per ounce, but make sure to check the labels.
The weight-loss phenomenon has become so ubiquitous in the last few years that all of us have probably heard of a friend or relative declining the bread basket or asking if it can be served without potatoes as they’re counting carbs… so what exactly does it mean?
Instead of consuming things like pasta, bread or sugar, the dieter makes up their daily requirements with protein, fats and vegetables instead. The idea behind it is that sugar triggers the production of insulin, which also converts sugar into fat.
It has gained a lot of good and bad press, with plenty of people from both sides claiming that it has changed their lives.


The induction phase is designed to put the body into a state of ketosis, which will occur at different levels in different people, but will be induced in most at this level. Here you begin with 25 grams of carbs per day and add back in 5 grams of daily carbs on a weekly, biweekly or monthly basis.
The idea is to find your personal carb level that will take you into the maintenance phase, so you add back carbs in 10-gram increments, watching out for the telltale signs of cravings, hunger or weight gain. Dieters eat at their personal carb tolerance level, occasionally reducing carbs if they need to.
Some dieters take better than others to the way of eating, but almost everyone has to adjust to a low-carb diet, which tends to be quite different to the way of eating we’re used to. Many dieters experience side effects during the induction phase, notably severe sugar cravings, constipation, tiredness and nausea (a side effect of ketosis). Essentially, nutritional science is at its infancy and there is no clear verdict on this diet. Later on, you’ll be able to add virtually all food groups, from the acceptable food lists including full-fat yogurt, nuts, seeds, fruits, starchy vegetables like sweet potato, and even whole grains.
Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count. Should you have any health care-related questions, please call or see your physician or other health care provider. 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.
Lowering the amount of carbs consumed decreases the production of insulin and the body turns to the stored fat for energy. It makes use of the phrase ‘net carbs’, being the total carbs less the fiber to calculate the digestible carbohydrate value. Dieters are advised to add back carbs in food groups to accurately gauge their effects as well as finding their personal carb level. It can be monotonous and difficult to cook when you’re following the Atkins plan, although the approach has become so popular that many restaurants will cater for low-carb dieters.
Dieticians also warn that the high-protein aspect of the diet places pressure on your kidneys. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. 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. Net carbs are the total carbohydrate intake minus the carbs contained in fiber, sugar alcohol, and glycerine.
As a wine lover who has never been on the Atkins diet, I truly would miss the prohibited foods more than the wine itself, for two weeks. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women. While the induction phase only lasts two weeks, you will have to wait much more than that to return to your potatoes and peas.
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. Starchy vegetables are the last food group reintroduced during the second phase of the Atkins Diet, the Ongoing Weight Loss (OWL) Phase during which you increase your carbohydrate intake by a net 5 grams per week.
This means the white stuff in the sugar bowl but it also means fruit juice (except for small amounts of lemon and lime juice), fruit juice concentrates, syrups, and sweetners. Stir-fry those permitted vegetables in canola, grapeseed, or peanut oil, especially if they are cold-pressed. While it's a good idea to exercise for other reasons, on Atkins you can still lose weight without exercise.It's easy to stick with Atkins.
I don’t usually think of bacon and eggs as a diet food, but this combination is sort of OK. Nuts are prohibited as are most dairy products with the exception of some cheeses and cream. This is a delicious and satisfying way of eating you can live with.As you approach your weight loss goals, you'll add plenty of fruits, veggies, and whole grains.
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).
On the upside, dairy products and nuts are the first foods to be added when the induction phase is over. You may even have two or three tablespoons of heavy cream or an ounce of sour cream per day.



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