Atkins Diet or Atkins Nutritional Approach is one of the most popular diet plan around the world especially among those who want to lose weight and then sustain it. The plan was suggested by Dr. Robert Atkins in 1972. He laid down this diet plan in detail in his books entitled Dr. Atkins’ Diet Revolution and Dr. Atkins’ New Diet Revolution.
It is actually a diet plan with high protein and low carbohydrate food items that need to be taken in small servings hence leading to the use of body glucose and burning of fats, which rids you of obesity in a healthy way – especially if you’re doing hard physical work like learning how to weld. Dr. Atkins was also of the view that this diet plan can be helpful for diabetics and epilepsy victims too among various others.
The diet plan is divided into four phases that need to be followed in succession. These phases are Atkins Diet induction phase, Ongoing Weight loss Phase, Pre-Maintenance Phase, and Maintenance Phase. The Atkins Diet induction phase or the Phase 1 of this ketogenic diet is explained as under.
Foods to Eat in Atkins Diet Induction Phase:
Although it is the very first phase of Atkins Diet plan but it is known to be the most restrictive of all four phases and a phase which induces rapid ketosis, resulting in significant weight loss. It is based on the consumption of very low carb diet and you are not allowed to take more than 20g of carbohydrate in a day. There is a specific formula through which the carbohydrate net weight is ascertained;
Carbohydrates = grams of fibers – grams of sugar alcohol or glycerin
While in Atkins Diet induction phase, you are allowed to take 54 different kinds of food items and nothing outside this list of items is allowed. This phase goes as long as two weeks or precisely 15 days and the reviews show that it is the phase during which the dieters experienced maximum weight loss of as much as 5 to 10 lbs. Given below is the list of items to be consumed during Atkins Diet induction phase;
Following salad vegetables can be consumed in a quantity of ½ cup to 1 cup in the induction phase; chives, alfalfa sprouts, arugula, endive, chicory greens, escarole, fennel, iceberg lettuce, cucumber, mushrooms, parsley, peppers, radicchio, radishes, romaine lettuce, celery etc.
Atkins Diet induction phase allows the intake of ½ to 1 cup of following vegetables which shouldn’t be more than 12 to 15 carb; avocado, cabbage, asparagus, bamboo shoots, Brussel sprouts, broccoli, eggplant, cauliflower, collard greens, zucchini, green string beans, hearts of palm, kale, kohlrabi, spaghetti squash, onion, pumpkin, okra, rhubarb, sauerkraut, peas, spinach, summer squash, Swiss chard, tomato, leeks, turnips, water chestnuts, green and black olives etc.
Salad Dressings and Garnishes:
These cannot be taken in quantity of more than 2g carbs. The allowed dressings include all kinds of cheese, crumbled bacon, Caesar dressing, sautéed mushrooms, sour cream, hard boiled eggs, lemon juice, Italian salad dressing, lemon juice, ranch dressing and vinegar.
Fish and Meat:
The shellfish like oyster and mussels which are high in carbs should not be consumed more than 4 oz. a day. Moreover, the processed meat, like bacon should also be used in very low quantity. The allowed fish and meat are; chicken, veal and venison, beef, lamb, clam, pheasant, Cornish hen, crab, turkey, duck, tuna, goose, ham, bacon, herring, mussels, pork, quail, shrimp, salmon, sardines, oyster, sole, squid, trout, and flounder.
Eggs and Dairy:
The cheese and creams of all types can be consumed in low quantities, like 2% fat, low fat, reduced fat, and fat free etc. coming towards eggs, they are allowed to be consumed in any way you like in this induction phase of Atkins Diet. They can be consumed as, soft boiled, deviled, hard boiled, scrambled, fried, omelets or poached. But the main concern should be that the fats used to cook them should not be beyond the prescribed limit.
Fats and Oils:
Both of them must not be more than 1 table spoon in Atkins Diet induction phase. It is always recommended to take sautéed food. The list of fats and oils allowed at this phase include; olive oil, mayonnaise, butter, soybean oil, sesame oil, vegetable oils like canola and walnut oils, safflower oil, sunflower oil, and grapeseed oil.
Drinks and Beverages:
Sugarless varieties of coffee, tea and all other beverages are to be taken in the quantity of 1 to ½ cups. Drinking 8 oz. of water every day is also a must. The allowed beverages and drinks are; water, bullion, clear broth, vegetable broths, club soda, and tea, meat broths, diet soda, decaffeinated coffee, flavored seltzer, and sugar less herbal tea.
Tips for Atkins Diet Induction Phase:
A few things which would help in the success of not only induction phase, and also while learning about the question what is MIG welding, but all other phases are given here:
- Using Alcohol in any form is a strict no for the dieters who want to reach the maximum benefits of Atkins Diet plan.
- While using sugar, it is highly advised to choose sucralose sugar as it is the most recommended form of sugar for Atkins diet.
- The foods like grains, foods with sugar, foods with juices, deli salad, legumes, milk, starchy vegetables and nuts should be avoided.
- You must not consume the allowed foods beyond the prescribed quantity and must not step out of the list of allowed foods.
- Along with sticking to Atkins Diet Phase 1, you should inculcate the habits like exercising, rising early, sleeping adequately, and drinking a lot of water.
- The goals of Atkins Diet induction phase include rapid ketosis while keeping the blood sugar level stable and under control, and rapid weight loss in a healthy way.