Atkins Phase 1, Induction: Rules, Food and Side Effects
When first beginning the Atkins Diet, you'll be confronted by the dreaded "Atkins Induction," an extremely restrictive two week period in which almost all carbs are prohibited. On the positive side, you can eat as much non-carb food as you'd like, so you won't be hungry, and you'll probably lose a lot of weight -- as much as 15 pounds.
During Induction, you must not cheat on any of the rules even in the slightest, or you will have completely wasted your time and effort.
The purpose of Induction (also known as Phase 1) is to cause your body to change from burning carbohydrates (in the form of glucose) to burning primarily fat for energy, a process known as ketosis.
Dieters who need to lose less than 10 pounds may skip Phase 1 and start with the less restrictive Phase 2, the stage of the Atkins Diet known as Ongoing Weight Loss.
During Induction carbohydrates are drastically restricted (roughly 20 grams of net carbs every day, which means the total of carbohydrates minus fiber). Most of your carbs must come in the form of salad greens and other vegetables, which amounts to three cups of loosely packed salad per day.
During Induction, dieters are advised to consume three regular-size meals or four or five more compact meals. At every meal people are told to consume at least four to six ounces of necessary protein.
What Foods to Watch Out For on Induction
Sugar, alcohol, milk, as well as juice are forbidden. Sweeteners with sucralose, for example Splenda and Truvia, are permitted. Nuts are prohibited, but they are permitted later on after Phase 1.
Atkins Induction food items consist of all types of fowl and fish, pork, beef, and eggs. 3 to 4 ounces of certain cheeses (swiss, blue cheese, mozzarella, gouda, goat cheese, cream cheese, and cheddar) are permitted daily. A restricted quantity of carbohydrates (low-GI vegetables such as cauliflower, green spinach, and broccoli) are permitted.
If you happen to skip or "cheat" during Induction, you will completely undermine your outcome as your body won't enter into the state of ketosis. There are no exceptions to Induction guidelines. A dieter on the Atkins Diet must look out for every thing they consume to make certain that not even a few additional carbohydrates sneak through (even chewing gum has carbs).
On the bright side, you will not have to depend on calorie counting during the Induction or throughout the diet. In reality, during the Induction, you will likely take in more calories than you probably did prior to starting the diet.
Atkins Induction Side Effects
The most frequent negative effects tend to be tiredness, headaches, and dizziness.
This program suggests having a supplement with iron and going light on the exercise to help keep these types of symptoms under control. Keeping replenished with water is vital to avoid dehydration as some of the weight you will end up shedding in this phase of Atkins will be water weight.
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