Atkins Diet Induction Phase
Coffee, tea, water, or diet soda are acceptable beverages in the Induction phase and throughout the other phases of the Atkins Diet. Axe on Youtube 1. In , Atkins died from a fatal head injury due to a fall on ice,  and while he had a history of heart disease, Mrs. Fruits, sugar, flour, all breads, all pasta, potatoes, corn, carrots, beans, rice, potato chips, candy, milk.. Never assume that a food is low in carbs. Assuming you can tolerate eating this way and feel good while doing so, this approach can improve weight loss — however, remember that the type of diet that works best for you is the one you can actually stick with.
You can create a meal plan for the Atkins Diet that incorporates a variety of meats, cheeses, nutritious vegetables, and other foods. Featured Articles Diet Programs. Discuss your diet plans with your doctor. Before beginning the Atkins Diet, you should discuss your plans with your doctor or healthcare provider. Sticking to the Atkins Diet means major changes, and your doctor can advise you on whether or not this is a good idea for you and your overall health.
For instance, breastfeeding mothers and people with severe kidney disease should not begin this diet. Understand the principles behind the Atkins Diet. This plan focuses on reducing or eliminating carbs from your diet, while encouraging the consumption of proteins and fats. The Atkins Diet proposes that controlling the foods in you eat in this way will lead to weight loss and long-term healthy eating.
Understand the stages of the Atkins Diet. There are four distinct phases to this plan: Induction, Balancing, Pre-maintenance, and Lifetime maintenance. However, you can begin the diet at any of the first three phases.
Eliminate almost all carbohydrates from your diet. For the first phase, Induction, you avoid eating nearly all carbohydrates. This includes breads, baked goods, grains, potatoes, sugary foods and drinks, fruits, alcohol, etc. This may be hard at first, so prepare yourself by slowly weening off carbs in the days leading up to your Atkin's Diet start date. You may consume no more that 20 grams of net carbs per day, and most of these carbs should come from vegetables such as asparagus, broccoli, and green beans.
About two cups of loosely-packed salad, plus a cup of another vegetable, will equal approximately 20 grams of net carbs from vegetables. Eat generous amounts of protein-rich foods. In the Induction phase, you should also eat protein at each meal. You can choose from fish, poultry, red meat, pork products, eggs, cheese, etc.
Drink plenty of water. During the Induction phase of the Atkins Diet, you should drink eight glasses of water per day. This is important to avoid dehydration and constipation. Follow the guidelines of the Induction phase for at least two weeks. If you are beginning the Atkins Diet at the Induction phase, you will need to follow these guidelines for at least two weeks to maximize your transition and weight loss.
If you want to or need to lose more weight, you may stay in this phase longer. Develop a menu plan. Knowing ahead of time what you can and will eat while on the Induction phase will help you succeed at the start of the Atkins Diet. It will keep you organized, focused, and on track. A typical menu for this phase might include: Coffee, tea, water, or diet soda are acceptable beverages in the Induction phase and throughout the other phases of the Atkins Diet. Another option is a bacon cheeseburger without bun.
Salmon, asparagus, and a salad, and an acceptable beverage. Another option is a shrimp cocktail, baked chicken, and a small salad. An Atkins Diet product these include shakes, granola bars, etc , diet gelatin with artificially-sweetened whipped cream, or a protein-rich, low-carb snack like celery and cheddar cheese.
For the second phase, Balancing, you continue to restrict your intake of carbohydrates. You can consume about grams of net carbs per day during the Balancing phase a minimum of grams of net carbs should come from vegetables , as long as your weight loss continues. You should, however, continue to avoid foods with added sugar. Notice how these foods make you feel. Remove them from your diet if the negatives outweigh the positives. Determine your critical carbohydrate level.
For the second phase, you should try to determine the amount of carbs you can have per day while not slowing your weight loss. This is known as your critical carbohydrate level CCLL. You may have to experiment to determine CCLL, by adjusting the amount of carbs that you eat. Expand your menu plan. During the Balancing phase, you can continue to eat the same foods that were acceptable in the Induction phase.
Keep in mind that Atkins diet may cause possible side effects or worsened symptoms in some people, including:. Pay attention to how you feel, your energy, sleep, moods and digestion in order to arrive at the level of carbs in your diet that works best for you personally. Simply by focusing on eliminating major sources of processed sugar and carbohydrates — especially from added sugar, refined grains and legumes, or dairy if difficult for you to digest — you can substantially improve your weight and health.
To prevent overeating, cravings or blood sugar swings, it also helps to increase calories from healthy fats and quality proteins, including grass-fed meat, pasture-raised poultry, wild fish or raw dairy. While everyone is a bit different, I recommend keeping calories from unprocessed carbohydrates veggies, fruits, starchy veggies to about 30 percent of your overall diet. You may want to increase fat intake to about 30 percent to 40 percent of calories and protein to around 30 percent.
This is a great target to aim for, but again pay attention to how you react and feel. To follow a low-carb diet in a healthy way, here are tips to help you get started and stay committed:. The Atkins diet was created and named after Dr. Robert Atkins, a physician and nutritionist who developed his diet in after researching potential benefits of reducing carb intake.
The Atkins diet became popular in the U. Packaged food products like bars and shakes have earned a reputation for being mostly unhealthy options, not to mention lacking taste. From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Click here to learn more about the webinar. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world Previous Story - Dr.
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