What to Eat When Starting the Atkins Diet

The first two weeks of the Atkins Diet is a stricter version of the diet called the induction diet. This part of the diet accounts for the fastest weight loss on the diet. Some of the loss is water, but fat pounds are lost as well.

The first few days are the hardest. As you break addictive food habits and stop craving food, you will begin to feel energetic and healthy. This strict induction phase is meant to last only 14 days, and some of the forbidden foods are gradually added back into the diet at the end of this phase.

Preparation

The most important step in preparing to begin the Atkins diet is to get a medical checkup. Dr. Atkins recommends having your thyroid checked, as well as uric acid, cholesterol and triglyceride levels. A five-hour glucose tolerance test is recommended as well as a check of glucose and insulin levels.

What to Eat During Induction

The Atkins diet allows you to eat as much as you like of allowed foods. Keep your favorite Atkins treats on hand to make it easy to stay on track. The initial two-week induction diet allows 20 gm of carbohydrates a day. All meats are allowed in their pure form. Be careful of additives and fillers as well as breading. These are sources of extra carbohydrates. Leafy green vegetables are unlimited. Be sure to check the carbohydrate content of condiments such as salad dressings and sauces.

Fat is allowed on the diet. High-fat treats like bacon, butter, nuts and certain cheeses are all freely allowed.

What to Avoid

Obtain and use a carbohydrate counter. Remember, during the induction phase only 20 gm of carbohydrates are allowed. It is very easy to eat 20 gm without eating any starchy foods. As you move into phase two, you will add carbohydrates back into the diet in blocks of five gm at a time, so it is important to know how many carbohydrates are in the foods you eat.

Sugar, bread, fruit, starchy vegetables and grains are to be avoided completely during the initial phases of the diet. This includes potatoes, carrots, rice and all products containing wheat flour. Prepared products are a hidden source of carbohydrates in the form of sugars and flour. Check the label for the carbohydrate count of everything you eat, including condiments, chewing gum and cough medicines.

Specially prepared Atkins snack products are available. Some of these are unsuitable for the induction phase, so check labels carefully.