The induction phase in the Atkins Diet is known to be the toughest of all the phases you have to follow in the diet plan. Well, it is the toughest but it’s worth the effort. Depending on your target, induction phase can last up to maximum one year. For a minimum of two weeks breaking free from your unhealthy eating habit, you can generally expect to lose 10% of your excess weight and that is a lot.
However, Atkins enthusiasts recommend that Atkins Diet followers do the induction phase until they have lost half the weight they want to lose before going to the next phase. Therefore it is good to know what you can expect from the first fourteen days during the Atkins diet induction phase.
Don’t be surprised if you find yourself withdrawing from sugar and caffeine. It will take time for your body to fully adjust to these changes. You might also be having headaches, diarrhea, nausea, “brain fog” and muscle cramps due to the missing of these substances in your body. Don’t worry, they call it the induction flu and are for a temporary time only.
To help you get through the induction phase, here are some tips which I hope will be a help in your extremely challenging quest!
- It is at utmost important that you do not skip your meals! Have mini-meals instead of going on without foods for more than six waking hours.
- The rule in the induction phase is to take carbohydrates not more that 20 grams a day and that 20 grams carbohydrate must come from salad greens or other vegetables.
- Avoid eating nuts or seeds, fruits, bread, pasta, grains, starchy vegetables or dairy products. Take cheese, cream or butter instead.
- Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).
- Do not trick yourself into the just-this-one-taste-won’t-hurt lie. That will be the end of your induction phase.
- Choose your food carefully. Read the labels. Do not assume everything is low in carbohydrate
- No foods or drinks sweetened with aspartame
- No coffee, tea and soft drinks that contain caffeine because excessive caffeine has been shown to cause low blood sugar, which can make you crave for sugar
- Drink a lot of water each day, recommended at least 8-ounce glasses of water. This is to hydrate your body, avoid constipation and flush out the by-products of burning fat
- Take nutritional supplement daily with minerals, including potassium, magnesium and calcium, but without iron
- Exercise regularly daily as it promotes fast fat burning and the stress off your mind and body