About Atkins dietAtkins diet is one of the most famous and successful diets right now, but its strict rules makes many people quit.
Induction – phase 1 of Atkins diet is the first step to weight loss. During this phase, the metabolism will switch from burning carbohydrates to burning mainly fat.
By controlling the dose of carbohydrate, you stabilize blood sugar and insulin, which allows you to maintain both your health and your figure.
Try not to overload yourself at this time, since this phase will be a challenge, mentally and physically speaking.
From certain points of view, induction is the most satisfying part of the Atkins diet plan – after a few days, your reward will come as a surplus of energy accompanied by the rapid loss of weight.
We encourage you to remain in this stage at least 14 days because it will help you to get rid of dependence on carbohydrates. But you can stay longer in this stage if you feel up to it.
Here are the rules of the induction phase:
Eat only aliments from list of food for Atkins diet
Consume about 20 grams of net carbs per day, mainly of salad and other vegetables. The list above is an example of what you can eat to sum up 20 grams of net carbs per day.
Eat at least 12 grams of net carbs per day of vegetables – that’s 4 cups. You can increase quantity if you stick only to the salad.
Take regular three or four meals every day, or five smaller ones. Do not skip meals, especially over breakfast; do not pause for more than six hours without eating. Eat no less than 170 g of protein every day.
Drink at least two liters of water per day.
Take a daily multivitamin, a fiber supplement and essential fatty acids.
Atkins diet foods list:
Fish and seafood of any kind are permitted because they are practically free of carbohydrates.
Any kind of fish, like tuna, salmon, turbot, trout, sardines, herring is allowed.
Any kind of poultry meat as chicken, turkey, duck, goose, quail, pheasant.
Shellfish, like oysters, mussels, crayfish and lobsters, mollusks, squid, shrimp, crabs (oysters and mussels limited to 115 g per day because they have a slightly higher level of carbohydrates).
Any kind of meat, like beef, pork, lamb, venison.
Eggs cooked in any way, scrambled eggs, fried eggs, or cooked. You can eat them without worrying because they contain almost no carbohydrates.
About 85-115 g per day of any kind of cheese, like cheddar, Gouda, Edam, mozzarella, Roquefort or other blue cheese, or cow, goat or sheep cheese. Each 28 grams of cheese contains about one gram net carbs, so the list of foods allowed includes cheese.
It is recommended to eat vegetables, because they are low in carbs, too.
They provide 1 g of carbohydrate in a cup of vegetables, and among them are: Chinese cabbage, celery, chicory, chives, cucumber, radish, black cumin, green salad – of any kind, including rocket , endive, radicchio, lettuce, mushrooms, parsley, radishes or watercress. The following food list for Atkins diet
provide 6 grams of carbs per cup, and some examples are: artichokes, asparagus, eggplant, bamboo shoots, beans, broccoli, cabbage, Brussels sprouts, cabbage, cauliflower, chard (Beta vulgaris loop), courgette ( pumpkin variety with edible fruit, oblong, almost cylindrical), palm stems, turnips, kohlrabi, leeks, okra, onions, peppers, squash, rhubarb, sauerkraut, onions, peas, green beans, spinach, green beans, peas, zucchini , tomatoes, turnips and chestnuts.
Seasonings: Add herbs and spices to flavor foods because they do not contain sugars. Choose for example, basil, cayenne or chili peppers, coriander, dill, garlic, ginger, oregano, pepper, rosemary, sage, tarragon and thyme.