I'm On the Atkins. Im going on a little over 5 weeks of being on induction. Ive lost 20 pounds. And had i not drank alcohol (BIG NONO in this DIET, so if you cant stop drinking, you wont be able to succeed on this diet much) a few weekends, I would probably be farther along. In atkins you are bring your body into ketosis because you are eating less than 20g of carbs a day (almost all through salad greens and veggies). One of the main goals of atkins is to stop all the unneeded blood sugar spikes in your body cause by sugars and carbohydrates.The first few days of induction most people feel dizzy and this is referred to as the atkins flu. it is just the effects on the body of the switch to ketosis and withdrawal from caffeine and sugar we drink and eat so much. After the first few days, most people on atkins have a reduction in appetite and have little problem sustaining the diet. Cravings disappear for the most part. Almost everyone gets results if you follow induction strictly
Induction is simple yet boring; It is supposed to last a minimum of two weeks, but can last up to 6 months before moving on to other stages of the diet where you lose weight less quickly, but have a bigger variety of food to choose from.
here are the rules of induction taken from www.atkinsdietbulletinboard.com :
1. Eat either three regular-sized meals a day or four or five smaller
meals. Do not skip meals or go more than six waking hours without eating.
2. Eat liberally of combinations of fat and protein in the form of poultry,
fish, shellfish, eggs and red meat, as well as of pure, natural fat in the
form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable
oils (preferably expeller-pressed or cold pressed).
3. Eat no more than 20 grams of carbohydrate, most of which must come in the
form of salad greens and other vegetables. You can eat approximately three
cups--loosely packed-- of salad, or two cups of salad plus one cup of other
vegetables (see list coming up)
4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or
dairy products other than cheese, cream or butter. Do not eat nuts or seeds in
the first two weeks. Foods that combine protein and carbohydrates such as
chickpeas, kidney beans and other legumes are not permitted at this time.
5. Eat nothing that is not on the acceptable foods list. And the means
absolutely nothing! Your "just this one taste won't hurt" rationalization is the
kiss of failure during this phase of Atkins.
6. Adjust the quantity you eat to suit your appetite, especially as it
decreases. When hungry, eat the amount that makes you feel satisfied but not
stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany
your nutritional supplements.
7. Don't assume any food is low in carbohydrate--instead read labels!.
Check the carb count (it's on every package) or use the carbohydrate gram counter
in another source.
8. Eat out as often as you wish but be on guard for hidden carbs in gravies,
sauces and dressings. Gravy is often made with flour or cornstarch, and
sugar is sometimes an ingredient in salad dressings.
9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose
or saccharin. Be sure to count each packet of any of these as 1 gram of carbs.
10. Avoid coffee, tea, and soft drinks that contain caffeine. Excessive
caffeine has been shown to cause low blood sugar, which can make you crave sugar.
11. Drink at least eight 8-ounce glasses of water each day to hydrate your
body, avoid constipation and flush out the by products of burning fat.
12. If you are constipated, mix a tablespoon or more of psyllium husks in a
cup or more of water and drink daily. Or mix ground flaxseed into a shake or
sprinkle wheat bran on a salad or vegetables.
ACCEPTABLE FOODS
Foods you may eat liberally:
ALL FISH
Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring
ALL FOWL
Chicken, Turkey, Duck, Goose, Cornish hens, Quail, Pheasant
ALL SHELLFISH
Oysters *, mussels *, lobster, clams, squid, shrimp, crabmeat
* oysters and mussels are higher in carbs than other shellfish so limit them
to four ounces per day.
ALL MEAT INCLUDING
Beef, pork, lamb, bacon**, veal, ham **, venison
**Processed meats such as ham, bacon, pepperoni, salami, hot dogs and other
luncheon meats--and some fish -- may be cured with added sugar and will
contribute carbs. Try to avoid meat and fish products cured with nitrates, which are
know carcinogens. Also beware of products that are not exclusively meat,
fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do no
consume more than four ounces of organ meat a day.
CHEESE
You can consume three to four ounces daily of the following full fat, firm,
soft and semi-soft aged cheeses*, including:
Cheddar, cow, sheep and goat cheese, cream cheese, gouda, mozzarella,
roquefort and other blue cheeses, swiss.
All cheese have some carb content. The quantity you eat should be governed
by that knowledge. The rule of thumb is to count one oz of cheese as one gram
of carb. Note that cottage cheese, farmers cheese and other fresh cheeses are
not permitted during induction. No "diet" cheese, cheese spreads or whey
cheeses are permitted. Individuals with know yeast symptoms, dairy allergy or
cheese intolerance must avoid cheese. Imitation cheese products are not
allowed, except for soy or rice cheese--but check the carb content.
SALAD VEGETABLES
You can have two to three cups per day
alfalfa sprouts, arugula, bok choy, celery, chives, cucumber, daikon, endive,
escarole, fennel, jicama, lettuce, mache, mushrooms, parsley, peppers,
radicchio, radishes, romaine, sorrel
These salad vegetable are high in phytonutrients and provide a good source of
fiber.
OTHER VEGETABLES
You can have one cup per day if salad does not exceed two cups==these
vegetables are slightly higher in carb contents than the salad vegetables:
Artichoke hearts, asparagus, bamboo shoots, beet greens, broccoli, broccoli
rabe, Brussels sprouts, cabbage, cauliflower, celery root (celeriac), chard,
collard greens, dandelion greens, eggplant, hearts of palm, kale, kohlrabi,
leeks, okra, onion, pumpkin, rhubarb, sauerkraut, scallions, snow peas, spaghetti
squash, spinach, string or wax beans, summer squash, tomato, turnips, water
chestnuts, zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must
be measured raw so as not to underestimate its carb count.
SALAD GARNISHES
crumbled crisp bacon, grated cheese, minced hard-boiled egg, sauteed
mushrooms, sour cream.
SPICES
All spices to taste, but make sure none contain added sugar
basil, cayenne, cilantro, dill, garlic, ginger, oregano, pepper, rosemary,
sage, tarragon, thyme.
For salad dressing use oil and vinegar (but not balsamic vinegar, which
contains sugar) or lemon juice and herbs and spices. Prepared salad dressings
without added sugar and no more than two carbs per tablespoon serving are also
fine.
FATS AND OILS
Many fats, especially certain oils, are essential to good nutrition. Olive
oil is particularly valuable. All other vegetable oils are allowed, the best
being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils,
especially if they are labeled "cold-pressed" or "expeller-presses." Do not
cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high
temperatures or allow to brown or smoke. Butter is allowed. Margarine should
be avoided, not because of its carb content, but because it is usually made of
trans fats (hydrogenated oils), which are a serious health hazard. (Some
non-hydrogenated margarine's are available in the health food stores.)
You need not remove the skin and fat from meat or fowl. Salmon and other
cold-water fish are an excellent source of omega-3 fatty acids.
I cannot stress strongly enough that trying to do a low fat version of Atkins
will interfere with fat burning and derail your weight loss.
BEVERAGES
Clear broth/boullon Not all brands; read the label), club soda, cream (heavy
or light); limit to two to three tablespoons a day, note carb content,
decaffeinated coffee or tea.*
*Excessive caffeine may cause unstable blood sugar and should be avoided by
those who suspect they are caffeine dependent. Everyone should try to avoid
caffiene. Grain beverages (coffee substitutes) are not allowed. Alcoholic
beverages are also not permitted during induction; those low in carbs are an
option, in moderation, in later phases.
Diet soda made with sucralose (splenda), essence-flavored seltzer (must say
"no calories" and must not contain aspartame), herb tea Without barley or any
fruit sugar added), lemon juice or lime juice (note that each contains 2.8
grams carbs per ounce); limit to two to three tablespoons, mineral water, spring
water, water.
ARTIFICIAL SWEETENERS
You must determine which artificial sweeteners agree with you, but the follow
are allowed; sucralose (marketed as Splenda), saccharin, cyclamate,
acesulfame0k, Natural sweeteners ending in the suffix "--ose,", such as maltose,
fructose, etc.., should be avoided. However, certain sugar alcohol's such as
malitol do not affect blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects are produced in
the lab when fed to rats only in extremely high does. The FDA has removed
saccharin from its list of carcinogens, basing its decision upon a thorough review
of the medical literature and the National institute of Science statement
that there is "no clear association between saccharin and human cancer." It can
be safely consumed in moderation meaning no more than three packets a day.
Saccharin is markets as Sweet n low. We discourage the use of aspartame
(marketed as NutraSweet and Equal) The FDA has approved the herb stevia for use only
as a supplement, not as a sweetener.
My preference, however, is sucralose (splenda), the only sweetner made from
sugar. Sucralose is safe, non caloric and dows not raise blood sugar. It has
been used in Canada for years, and the FDA recently approved it after
reviewing more than one hundred studies conducted over the past twenty years.
Note that each packet of splenda is 1 gram of carb, so don't forget to
include the amount in your daily totals.
SPECIAL CATEGORY FOODS
To add variety, each day, you can also eat ten to twenty olives, half a small
avocado, one ounce of sour cream or three ounces of unsweetened heavy cream,
as well as two to three tablespoons of lemon juice or lime juice. But be aware
that these foods occasionally slow down weight loss in some people, and may
need to be avoided in the first two weeks. If you seem to be losing slowly,
moderate your intake of these foods.
AVOID PITFALLS!
Here are five common pitfalls to avoid:
1. During induction you must not eat any fruit, bread, grains, starchy
vegetables or dairy products other than cheeses, cream or butter.
2. Stay away from diet products unless they specifically state "no
carbohydrates". Most such foods are for low-fat diets, not controlled carbo plans.
3. The words sugarless, sugar free or no sugar added are not sufficient.
The label must state the carb content; that's what you must go by.
4. Many products you do not normally think of as foods, such as chewing gum,
breath mints, cough syrups and cough drops, are filed with sugar or other
caloric sweetners. They must be avoided.
5. Be wary of prepared salads at salad bars or deli counters. For example,
cole slaw or even tuna salad may have been prepared with sugar.
After your two weeks of induction, you then decide whether you want to stay
on phase 1 or move onto one of the other phases. Buy the book and learn more
about the Atkins Way!
Edited by cubanB (11/30/03 10:21 PM)
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