The Program: Phase 1

How to Do Induction Right

Many people see remarkably fast weight loss on Induction. Others find it slow going. Whatever your pace, you’ll need to follow the rules precisely to achieve success. This applies equally to those of you who are working on improving blood sugar and insulin levels or lipids. Otherwise, you could become frustrated before you’ve had a chance to see what the Atkins weight loss program can really do for you. Abide by the following guidelines and you’ll soon be well on the way to successful results:

1. Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating.
2. At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
3. Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.
4. Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.
5. Eat only the foods on the Acceptable Foods List for Phase 1.
6. In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.
7. Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.
8. To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction (Phase 1).
9. Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon.
10. Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.
11. Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack.
12. Don’t starve yourself, and don’t skimp on fats.
13. Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.
14. When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.

Meal Planning For Your Program

Knowing ahead of time what you’ll be eating will help you stick to the program. Our easy Two-Week Meal Plan is packed with delicious recipes that can help you set up your first two weeks on Induction. Or, if you prefer, you can plan meal-by-meal or day-by-day.

Let's go plan the menu.