HOW TO START INDUCTION
Are you ready to reach your goals once and for all? Ready to lose weight, feel fantastic and really enjoy life?
Well, let’s get going.
Net Carbohydrates during this phase: 20 grams per day
Remember, by reducing carbs and eating the right foods – lean protein, leafy greens, vegetables and sweet Atkins snacks, you’ll supercharge your metabolism and turn your body into a fat burning machine.
What you’ll eat during this phase:
- You’ll satisfy your appetite with delicious and healthy foods, starting with protein – chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs, and a variety of vegetable proteins.
- You’ll enjoy natural fats – olive oil, safflower oil, butter and avocado.
- You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day – see the Acceptable Foods List for Phase 1 for more information.
You can also have additional carbs – every day:
- Up to 4 ounces of cheese
- 10 to 20 olives for a quick snack
- Try 1/2 an avocado in your salad
- An ounce of sour cream or three ounces of unsweetened cream for your coffee
- Up to 3 tablespoons lemon or lime juice
- One to two servings of Atkins bars or shakes. Check the package see which ones are right for Induction (less than 5 net carbs).
What you’ll avoid during this phase:
- Avoid added sugars and trans fats.
* A note about artificial sweeteners – you can have sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of Net Carbs due to the fillers manufacturers add. You may also have diet beverages that contain these sweeteners as well as sugar-free gelatin.
Stay away from foods with higher levels of carbs – again, don’t sweat it, we’ll show you how to add these foods back into your diet in later phases – and still lose or maintain your weight.
These are the high-carbohydrate foods to avoid:
- Starchy vegetables such as potatoes, yams, squash
- Bread, pasta, grains – If you feel you absolutely MUST eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 Net Carbs per serving and limit yourself to one serving a day.
- Whole, reduced fat or skim milk
- Fruit – except for avocados, tomatoes and olives – yep they’re all fruits
- Nuts or seeds
- Foods that combine protein and carbs – lentils, chickpeas (garbanzo beans) kidney beans and other legumes
Plan your meals ahead of time for no-hassle success.
When you know what you’re eating ahead of time, you’ll do so much better. Our easy Two Week Meal Plan is packed with delicious recipes and can help you set up your entire first two weeks. Or if you like, you can plan meal-by-meal or day-by-day.
Let’s go plan the menu.
