ATKINS 20 PLAN: PHASE 1 - WHAT LOW CARB FOODS YOU CAN EAT IN THIS PHASE (tips)

The purpose of the first phase of the program, known as the Induction Phase, is to jumpstart your weight loss. An all-too-common misconception is that this first phase of Atkins is the whole program. In reality, it's the key to kickstarting your fat burning metabolism. As you move through the diet, you'll find the maximum grams of net carbs you can consume while continuing to lose weight, keep your appetite under control, and stay alert and energized. This is called your personal carb balance.

Have three meals and two snacks a day.

Never starve yourself or go more than three or four waking hours without eating. If you prefer, have five or even six small meals. You never want to allow yourself to become ravenously hungry. That can open the door to eating whatever's at hand. Not a good idea!

Consume 20 grams of Net Carbs a day.

Of these, 12–15 grams should be in the form of foundation vegetables. It's fine to average 20 grams a day over several days, but don't go below 18 grams or above 22 on a single day. Dropping below 18 probably won't make you lose weight any faster and is unlikely to satisfy your vegetable requirement. Going above 22 could interfere with triggering weight loss. Select carb foods from the list of Phase 1 acceptable foods.

Eat sufficient protein at every meal.

As you now know, protein plays a key role in weight loss and protects lean muscle mass, so you lose only fat. Consume three 4-6 ounce servings each day

Don't restrict fats.

Consuming fat is essential to slimming down on Atkins. Fat also heightens the flavor of foods and enables your body to absorb certain vitamins. Always accompany a carb snack with either fat or protein. For example, have cucumber slices with a piece of cheese. Consume 3T of added fat daily.

Drink at least eight 8-ounce glasses of water daily.

Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth (not the low sodium kind).

Avoid dehydration or electrolyte imbalance.

The perfectly normal initial loss of water weight can lead to light-headedness and other symptoms and rob you of energy. These symptoms disappear once you're burning primarily fat, but in the meantime, be sure to consume sufficient salt in the form of salty broth, salt, tamari, or soy sauce.

Watch out for hidden carbs.

Read food labels carefully, particularly on condiments. In restaurants, ask for oil and vinegar to dress your salad, request sauces on the side, and feel free to ask the server what's in a dish.

Use sugar substitutes—in moderation.

That means no more than three packets a day.

Use only Atkins low-carb products.

Most of these have been tested to ensure that their impact on your blood sugar level is minimal. The majority of Atkins products containing 3g NC or less are suitable for Phase 1.

Acceptable foods only.

Eat nothing that isn't on the list of Phase 1 acceptable foods, unless you plan to continue on Phase 1 for longer than two weeks. If so, then it is acceptable to add nuts and seeds.