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Date Posted: 12 April, 2013 | Join The Conversation! 7 Comments

Atkins Induction Guidelines


This is the breakdown of the video

We all have to start somewhere and this is a great place to be, to get you prepared to lose those extra inches and pounds. The first step to *Atkins Induction Diet is a program to give you a kick start in losing weight. Cravings are all about blood sugars, if your levels stay consistent throughout the day you’re eating patterns will too and by eating Atkins Way it will keep you level.

Start by weighing yourself, measure your chest, waste and hips (record to see the change) even record what you are eating. (It is very easy to forget if you don’t). If one morning you wake up and over indulge, remember we are all human. Just forget about it and get back on track. There’s no sense in beating yourself up over setbacks, just start again. Every minute of your life is a new adventure.

Most of your carbs are coming from your Greens, salads and vegetables; throughout this post I will have my reminder signs for 20 Carbs a Day. Below you will find guidelines, tips and suggestions to get your start on the path to a New You. We are only looking at 14 days, that’s 2 weeks of following these suggestions. Here we go!!!

low-carb-vegetable-basket

Allowed 20 Carbs a Day”

Only for 2 weeks

Suggestions:

  • Remove all junk food, starchy foods, pasta’s from you cupboard and fridge. If you feel you have the willpower to see the No-No Foods in your fridge or cupboards, then put them to the back of the shelves.
  • When shopping, avoid all junk and pasta aisles.
  • Stay away from free samples at Costco, Sam’s etc.
  • Cook extra food when preparing your meals so you have food prepared for the next day. I found if I didn’t do this, I would be running for food that are not allowed in the 2 week* Atkins Induction Program. If you are like me you’ll be running!
  • Buy Ketostix , you can find in health food stores or pharmacies . Into the 2nd to 4th day of Atkins Induction you will go into ketosis and when you urinate on the stick it will change color. Very exciting!!!
  • Buy a Weigh Scale, to measure your foods
  • Buy a Low Carb Counter Book, Atkins has one and there are many others in book stores.
  • You can always Google or Bing a carb counter.
  • Take a multi vitamin in case you think you are not getting enough nutrients from your food.

Allowed 20 Carbs a Day”

Only for 2 weeks

Hold off on the ALCOHOL

Try not to drink alcohol for the 2 week period; your body will burn alcohol before fat so this will slow down the process.

1. Atkins Induction Rules

  • Eat 3 meals a day or 4 or 5 smaller meals
  • Do not skip any meals
  • Do not go more than 6 hours while awake without eating.

2. Eat liberally, combination of fats and protein

  • Butter, mayo, olive oil
  • Fish, chicken, steak

3. Do not eat more than”20 GRAMS” of carbs per day

Most Carbs will come in the form of,

  • Salads and vegetables
  • You can eat approx. 3 cups of Salad or
  • 2 cups of salad and 1 cup of vegetables

Allowed 20 Carbs a Day”

Only for 2 weeks

4. Absolutely NO Fruit, Bread, Grains, Starch Vegetables or Dairy Products

Other than cheese, cream and butter

NO, Nuts, seeds, chick peas, kidney beans or other legumes

5. Eat till your Satisfied – not stuffed.

6. Don’t assume any food is low carb (read the labels).

7. Eat out, but be aware what is hidden in sauces, dressing example sugars and flour.

8. Avoid food and drinks with aspartame.

9. Avoid coffee, tea, soft drinks that contain Caffeine.

  • Caffeine has shown to cause low blood sugar which makes you grave sugar.

10. Drink at least 8 – 8 ounce glasses of water a day.

  • it helps avoid constipation and flushes out the byproduct of burning fat

11. If constipated, mix 1 Tb of psyllium husks (found in bulk barn, health stores, grocery stores) in a cup of water daily or ground flaxseed and sprinkle on the food you are eating.

 

Foods that are Allowed

Salad Vegs what you can put in your salad

Alfalfa sprouts, arugula, bok choy, celery, chicory, chives, cucumber, daikon, endive, escarole, fennel, jicama, lettuce, mache, mushrooms, parsley, peppers, radicchio, radishes, romaine, sorrel

Vegetables

Remember you can have a cup of vegetables per day if you are only going to have 2 cups of salad.

Artichoke hearts, asparagus, bamboo shoots, bean sprouts, beet greens, broccoli, broccoli rabe, brussels sprouts, cabbage, cauliflower, celery root, 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

Salad Garnishes

Crisp bacon, hard-boiled egg, sautéed mushrooms, sour cream

Meats

All fish including: tuna, salmon, sole, trout, flounder, sardines, herring

All fowl including: chicken, turkey, duck, goose, Cornish hen, quail, pheasant

All shellfish including: lobster, clams, squid, shrimp, crabmeat (oysters, mussels allowed 4 oz a day)

All meat including: beef, pork, lamb veal, venison (bacon, ham try to purchase with no nitrates)

Cheese 3 to 4 oz daily

Firm, soft, semi soft aged cheese

Cheddar, cow, sheep and goat cheese, cream cheese, gouda, mozzarella, blue cheese, swiss

Fats and Oils

Olive oil, canola, walnut, soybean, grape seed, sesame

No Margarine

Special Food – This list of special foods can slow down the 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.

10-20 olives, ½ small avocado, 1 ounce of sour cream, 3 oz unsweetened heavy cream, 2-3 Tb lemon juice or lime

There we go, you have the do’s and don’ts for following * Atkins Induction Program. I hope you will give me some feedback on this article and hopefully I can help your success.

Here’s to Your Success!!!!!

  • Leanne Cecchin

    So yummy, thank you for showing us how to still eat delish food that is low in carbs!

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  • Dr. Richard Radford

    it says the ‘special foods’ SLOW DOWN weight loss… do they mean that?

    • gmcleod1

      Hi Dr. Radford,
      I will revise my article, it should have said to have variety each day you can also eat olives, avocado, sour cream etc. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first 2 weeks. If you seem to be losing slowly, moderate your intake of these foods.
      Thank you for bringing this to my attention.

      • Dr. Richard Radford

        Thanks, that clears it up for me. I’m starting over today and want to get it right. I had started 3 weeks ago and lost weight the first week and second, then gained the third. I knew I had it wrong, so I went to your site to check. I was eating mostly processed meats [kiellbasa, bacon, hot dogs, balogna etc. and a lot of olives and topping things off at night with a coffee and 6-8 ounces of heavy cream. Not sure where I got the idea those were ‘free’ foods, but you can imagine my shock when I read your article. Thanks again; bought keto sticks, I’m off to re-start induction.


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