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The induction phase of the Atkins Diet must be followed EXACTLY
to ensure success. I cannot stress this enough, if the induction
phase which is designed to introduce your body to the Atkins
program is not followed correctly it will not work for you and
you will see no weight loss. With that said, here are the ten
rules you must follow during the initial induction phase:
1. Eat three regular size meals each day or four to five smaller
meals, but DO NOT skip meals. Skipping meals causes more blood
sugar fluctuations; do not go longer than six waking hours
without eating.
2. Eat liberal portions of combinations containing combinations
of fat and protein in the form of poultry, fish, shellfish,
eggs, and red meats as well as pure natural fats found in things
like olive oil, safflower, sunflower and other similar vegetable
oils.
3. During the initial induction phase you must eat less than 20
grams of carbohydrates per day in the form of salad greens and
other vegetables. This is crucial to setting your body up for
the rest of the Atkins Diet program.
4. You must stay away TOTALLY from fruit, bread, pasta, grains,
starchy vegetables and dairy products other than cheese, cream
or butter. Do not eat nuts or seeds during the first two weeks,
or any foods that combine protein and carbs such as kidney beans
and other legumes.
5. Eat nothing that is not listed on the Atkins Diet acceptable
foods list. Do not rationalize and say "just one taste won't
hurt", this can ruin your chances of success with the Atkins
Diet.
6. Adjust the quantity of food that you eat to suit your
individual appetite especially as your appetite decreases. When
you are hungry eat just enough to satisfy you, do not gorge and
over stuff yourself. When you are not hungry eat a small low
carb snack to go along with your nutritional supplements.
7. Never assume that a food is low carb, read the labels and
check the carb count on every package or use the Atkins Diet
carb counter.
8. You may eat out as often as you wish but watch out for hidden
carbs that can be in gravies, sauces, and dressings.
9. Avoid foods and diet drinks sweetened with aspartame, use
sucralose or saccharin instead and count each packet of one of
these as one gram of carbs.
10. Avoid coffee, tea, and soft drinks containing excessive
caffeine which has been shown to cause low blood sugar, which
can make your body crave sugar. In addition Drink 8-10 glasses
of water each day to hydrate your body and avoid constipation
and flush out the byproducts of burning fat.
Some of the foods you may eat liberally during the induction
phase include the following:
All fish including tuna, salmon, sole, trout, flounder,
sardines, and herring. All fowl including chicken, turkey, duck,
goose, quail, and pheasant. All shellfish including oysters,
mussels, lobster, clams, squid, prawns, and crabmeat. All meat
including beef, pork, lamb, bacon, veal, ham, and venison. All
eggs including scambled, fried, poached, soft boiled, hard
boiled, devilled and omelettes.
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