Atkins 20, Phase 1: Induction

Atkins 20® Phase 1, also known as Induction, is designed to jumpstart your weight loss. An all-too-common misconception is that Phase 1 of Atkins is the whole program. In reality, it’s the key to kick starting your fat burning metabolism. As you move through the diet, you’ll find the maximum grams of net carbs you can consume while continuing to lose weight, keep your appetite under control, and stay alert and energized. This is called your personal carb balance.

Phase 1 is all about changing the way your body uses nutrients, so these first few weeks will be essential to your weight loss journey. See details below on Induction and how to get started with your low carb diet.

Register with Atkins today to get started on the most effective low carb diet. Our recipes, exclusive resources, and free tools will help you achieve your weight loss goals.

LOW CARB DIET TIPS FOR ATKINS 20®, PHASE 1

Discover low carb diet tips specific to starting the first phase of Atkins 20. Here you can learn how to reduce your daily sugar intake to see your body undergo its most noticeable change. From what to eat, what not to eat, and how much to eat, follow our advice below to help guide you along your Atkins journey.

10 DIET TIPS FOR WEIGHT LOSS

Get additional low carb diet tips directly online when you register for the Atkins® diet.

PHASE 1 FREQUENTLY ASKED QUESTIONS & FACTS

If you have questions about starting the first phase of Atkins, you’re in the right place. Below you will discover low carb weight loss facts and frequently asked questions, from the number of snacks you can have per day to how alcoholic beverages will affect your weight loss.

FREQUENTLY ASKED QUESTIONS

TRANSITIONING FROM ATKINS 20, PHASE 1 TO PHASE 2

After two weeks on Atkins, it’s decision time. Assuming you’ve been following the program correctly and have lost weight over the last two weeks, you can choose to remain in Phase 1 or transition to Phase 2.

Beginning the Low Carb Diet Transition

If you’re motivated by quick weight loss and thrive on structure and a minimum of choices, you may choose to stay in Phase 1 beyond two weeks. To make this process easier, as well as set the stage for when you do decide to move on:

  • Continue to consume 20 grams of Net Carbs a day beyond the first two weeks.
  • Try adding nuts and seeds to your Phase 1 list of acceptable foods. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content.

To make it easy, swap out 3 grams of Net Carbs from other foods, such as 1/2 cup of green beans, a smallish tomato, or 11/2 cups mixed greens, for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. (You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.)

As a quick guide, 3 grams of Net Carbs of nuts or seeds translates to 30 almonds, 3 tablespoons macadamia nuts, 2 tablespoons peanut butter, 2 tablespoons pistachios, or 4 tablespoons shelled sunflower seeds; 24 walnut halves come in at 3.4 grams. Portion out nuts and seeds in advance to avoid overeating. A couple of tablespoons of walnuts, almonds, pecans, or pumpkin seeds make a great snack.

Transition to Phase 2 (Balancing) no later than when you’re within 15 pounds of your goal weight. At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder.

BALANCING YOUR CARBS

Alternatively, you may choose to lose the bulk of your weight in Phase 2 (Balancing). If you’re comfortable with a slower, steadier rate of weight loss, after two weeks (or a few more) start to climb the Carb Ladder. You begin adding Balancing foods in 5g increments. The gradual increase in Net Carb intake and reintroduction of new foods allows you to continue to shave off pounds and inches, maintain appetite control, and feel energetic. You’ll also gradually come to understand which, if any, foods trigger cravings for more of the same and/ or interfere with weight loss.

You may find that you’re comfortable at a relatively low level of Net Carbs a day, perhaps 25 to 35 grams, which is not all that different from Kick-Start but does allow you to eat such delicious, nutritious food as nuts and seeds and then berries, melon, and cherries. Next you’ll move on to Greek yogurt and fresh cheeses. Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juices

Find out what works for you by beginning the balancing process. Phase 2 is all about understanding how your carb tolerance is the bridge from a weight-loss diet to a diet for life.

For additional information on making the transition from Phase 1 to Phase 2, register with Atkins® today

LIST OF LOW CARB FOODS FOR ATKINS 20, PHASE 1

Our “Acceptable Low Carb Foods List” is an easy guide to Atkins 20, Phase 1. During this phase, you will kick start induction by reducing your daily net carb intake to an average of 20g a day. Of these, 12-15 grams should be in the form of foundation vegetables. Enjoy any of the foods from the below list of acceptable low carb foundation vegetables, proteins, healthy fats, nuts and seeds, and most cheeses. Don’t see your favorite foods on the list? They are likely included in the next phases!**

Use this list of acceptable low carb foods as your guide to serving sizes and net carbs per serving. Aim to eat at least three meals and two snacks every day. Never starve yourself or go more than 3-4 hours during the day without eating. And plan ahead so you aren’t tempted to eat foods not found on the following acceptable list! Visit our recipe page for hundreds of meal ideas using Phase 1 ingredients.

** If you have decided to stay in Induction longer than 2 weeks, you may swap out 3g NC of other foundation vegetables for 3g NC of nuts or seeds. Do not let your Foundation Vegetable levels drop below 12g NC.

FAQs

FAQs

Have more low carb questions? We’ve got the answers!

Learn More »

Free Tools

Free Tools

Access meal plans, carb counters, discussion boards, and more.

Learn More »