Atkins Induction Rules

 

The induction phase of the Atkins diet is one of the most important stepping stones to successful weight loss. In addition to the list of acceptable foods, there are some rules that are important to follow during this period of the diet.

During induction, you should eat three regular-size meals per day or four to five smaller meals. If you feel nervous and hungry between meals, try dividing your meals into smaller portions and eat more often.

To avoid carbohydrate cravings, you will need to constantly keep your body running on the proteins and vegetables in the plan. Never skip meals and never go more than six hours without eating.

You can eat freely from the list of acceptable foods. Don't restrict your fat and protein. Eat as much as you want. Remember, the Atkins diet is not a calorie restricted diet. The only thing you need to worry about is your carbohydrate gram level.

Make sure to count the grams of carbohydrates when you eat vegetables, cheese, and drinks with Splenda. At least 12-15 grams of the allowable carbohydrates should be from your vegetable list.

While it may be tempting to eat them all in cheese, vegetables are important to your digestive system (especially during this diet).

Avoid all fruits, bread, pasta, cereals, and starchy vegetables (such as cauliflower or pumpkin) during this initial period. These foods will be introduced slowly throughout the pre-maintenance phase.

Although beans are high in protein, they also include carbohydrates and should be avoided during this phase.

If you think you must consume some cereal-based products, you should limit yourself to products high in fiber and low in carbohydrates. However, this can slow down your weight loss process.

Anything that is not on the list of acceptable foods is prohibited during the induction phase. Don't be tempted to take "a bite". Your one bite can turn into two, and then before you know it, you'll end up ruining your diet.

Remember to adjust the amount of acceptable foods to satisfy your appetite. At the beginning of the induction phase, you may find yourself eating a lot, much more than you will eat towards the end of the phase.

As your body quits its addiction to sugar and carbohydrates, you will feel less hungry during the day. When this starts to happen, be sure to eat only what you need. Eat until you are satisfied and not too full.

Always read the labels on packaged products, even if they say they do not contain carbohydrates. You may find that some products have hidden carbohydrates.

The law allows manufacturers to round to zero if a product has less than 0.5 grams of carbohydrates.

Look at the ingredient list on manufactured products to determine if there are hidden carbohydrates.

You will also need to watch out for hidden carbs when eating out. There are small amounts of carbohydrates in sauces, dips, and salad dressings. It is best to eat your meat without sauce and eat your salad with olive oil and vinegar dressing.

Remember to drink 8 eight-ounce glasses of water, in addition to anything else you can drink. This will keep your body hydrated and help you avoid constipation. You will also be able to eliminate the by-products created by burning fat.

Keep all of these guidelines in mind as you begin the induction phase and you will set yourself up for long-term success with the Atkins diet.