The Atkins Diet is based on training the body to burn fat. This is done by limiting one's intake of carbohydrates. For Atkins counting, net carbs are the relevant metric, a figure equal to the total carbohydrates in a serving minus the fiber. The program begins with a very restricted diet, but gradually expands to include more food in restricted quantities as dieters reach their target weights.
The Induction
The first two weeks of the Atkins Diet is called the "induction phase." It's designed to get the body used to a low-carb environment, increasing the natural metabolism of fat that leads to weight loss. During this period, total net carbs per day are limited to 20. During this period, the acceptable foods include lean proteins like chicken, fish, turkey, veal, eggs and lean beef cuts, which can be eaten in unlimited quantity. Other allowable foods during the induction include leafy greens and low-starch vegetables (basically anything except legumes), but these must be limited to remain below the 20 carb limit.
Continued Weight Loss
After the very strict induction phase, the allowable food list expands to include higher carb foods such as nuts, seeds and berries. The daily carb allowance resets at 25 and increases each week by 5 carbs per day until weight loss stalls or you come within 10 pounds of your target weight. All the vegetables allowed in the induction phase are still allowed, but in slightly larger quantities.
Maintenance
Once you've come within 10 pounds of your weight loss goal, the acceptable food list swells again. Starchy vegetables and grains are included. You can add 10 net carbs per day per week until you reach your equilibrium carb intake, at which time you cease losing weight. A quarter cup of rice or a half cup of oatmeal is roughly equivalent to 10 net carbs. Squash, potatoes and beans are allowed in limited quantity.
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