Atkins Diet Phase 1: How to Start Your Atkins Regime
Do you want to lose a significant amount of weight on the Atkins Diet? If so, you will need to stick closely to the rules, especially during the Atkins Diet Phase 1, also known as the Induction Phase.
You may have heard great things about people losing large amounts of weight and in a relatively short amount of time and without much exercise? it is all possible if you keep to the regime, but any digressions could prove costly.
First let's provide brief overview of what Atkins is and how to get started on the journey to weight-loss, with what is perhaps the most important phase of the diet plan, phase one (1) or more commonly called the induction phase.
The Atkins diet, which was created by Dr. Robert Atkins is in its most simplified definition a diet that is low in carbohydrates and high in protein.
Carbohydrates are the body's go-to energy source and in order to change the body's metabolism from burning carbohydrates for energy, Atkins seeks to, by depriving the body of carbs, alter the body's first choice energy source. So, in turn, your body will begin to utilize stored body fat for energy instead (this is caused Ketosis), leading to weight loss. This is why the Atkins Diet phase 1 is so important. Please be advised that after the second or third day your body will go into what is called a carb crash and it is characterized by loss of energy and possible headaches.
Atkins Diet Phase 1 is characterized by the restriction of carb consumption to about twenty (20) grams of carbs per day. These can be obtained from various vegetables and trace carbs in the proteins you consume.
Atkins Diet Phase 1 is characterized by the restriction of carb consumption to about twenty (20) grams of carbs per day. These can be obtained from various vegetables and trace carbs in the proteins you consume.
Atkins recommends that you eat about two (2) cups, which equals 12-14 net carbs, of loosely packed vegetables a day from this list of low carb veggies: iceberg or romaine lettuce, bok choy, mushrooms, arugala, peppers, radicchio, radishes, celery, and endive.
It is also recommended that you have one cup of the following vegetables that a little higher in carb count but provide other nutritional benefits: broccoli, artichoke, asparagus, spinach, cauliflower, cabbage, squash, olives, and zucchini.
If you are used to eating a diet rich in carbs, this may not seem attainable but it is. An added plus is that Atkins allows you to eat foods that would otherwise, on any other diet, be considered a complete no-no (like bacon). Acceptable foods that are allowed during the Atkins diet phase 1 are fish including: salmon, flounder, herring, tuna, trout, and sole. Poultry/Fowl: turkey, chicken, quail, cornish hen, goose, shellfish: shrimp, lobster, clams, and oysters. Meat includes: beef, ham (be cautious with hams that have added sugars as they can add to the carb count), lamb, pork, veal, and bacon. Other foods include, eggs, cheeses, butter, mayonnaise, olive oil, vegetable oils, blue cheese, ceasar, and ranch salad dressings.
Beverages you can have during the Atkins Diet Phase 1 are of course water, coffee, tea, and diet sodas sweetened with Splenda.
Again, Atkins is designed to prevent blood sugar levels from spiking and overproducing insulin, which helps convert carbs to body fat. Foods that are absolutely prohibited on during the Atkins Diet Phase 1 are grains and any by product grains, fruit (which have natural sugars thus increasing their carb count), any foods with added sugars, dairy foods (except cheese and cream but in limited quantities), starchy vegetables, nuts, and alcohol.
The Atkins Diet Phase 1 was designed to only last two weeks (but you can go longer on it if you like) and when in doubt read the labels they will be your best friend.
Beverages you can have during the Atkins Diet Phase 1 are of course water, coffee, tea, and diet sodas sweetened with Splenda.
Again, Atkins is designed to prevent blood sugar levels from spiking and overproducing insulin, which helps convert carbs to body fat. Foods that are absolutely prohibited on during the Atkins Diet Phase 1 are grains and any by product grains, fruit (which have natural sugars thus increasing their carb count), any foods with added sugars, dairy foods (except cheese and cream but in limited quantities), starchy vegetables, nuts, and alcohol.
The Atkins Diet Phase 1 was designed to only last two weeks (but you can go longer on it if you like) and when in doubt read the labels they will be your best friend.
