HOW TO START INDUCTION

Are you ready to reach your goals once and for all? Ready to lose weight, feel fantastic and really enjoy life?

Well, let’s get going.

Net carbohydrates during this phase: 20 grams per dayRemember, by reducing carbs and eating the right foods – lean protein, leafy greens, vegetables and sweet Atkins snacks, you’ll supercharge your metabolism and turn your body into a fat burning machine. To understand how net carbs differ from total carbs see - What are net carbs?


What you’ll eat during this phase:•You’ll satisfy your appetite with delicious and healthy foods, starting with protein – chicken, turkey, lean beef, fish, shellfish, pork, veal, eggs, and a variety of vegetable proteins.
•You’ll enjoy natural fats – olive oil, safflower oil, butter and avocado, and more.
•You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 to 15 grams of net carbs per day. (See the Acceptable Foods List for Phase 1 for more information)
As part of your daily 20 grams of net carbs, you can also have the following – every day:

•Up to 4 ounces of cheese
•10 to 20 olives - they make a great quick snack
•Half an avocado
•An ounce of sour cream or 3 ounces of unsweetened cream in your coffee
•Up to 3 tablespoons lemon or lime juice
•One to two servings of Atkins bars or shakes. Check the packaging to see which ones are right for Induction (less than 5 grams of net carbs).
* A note about artificial sweeteners: You can use sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of net carbs due to the fillers manufacturers add. You may also drink diet beverages that contain these sweeteners as well as sugar-free gelatin.

What you’ll avoid during this phase:•Added sugars and trans fats.
•Starchy vegetables such as potatoes, yams, and squash
•Bread, pasta, and grains. If you feel you absolutely must eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 grams of net carbs per serving. Be sure to limit yourself to one serving a day.
•Whole, reduced-fat or skim milk
•Fruit, except for avocados, tomatoes and olives. Yep, they’re all fruits
•Nuts or seeds
•Foods that combine protein and carbs, such as, lentils, chickpeas (garbanzo beans) kidney beans and other legumes
Stay away from foods with higher levels of carbs, but don’t sweat it. We’ll show you how to add these foods back into your diet in later phases, while continuing to lose or maintain your weight.