Atkins 20, Phase 1: Induction

Atkins 20® Phase 1, also known as Induction, is designed to jumpstart your weight loss. An all-too-common misconception is that Phase 1 of Atkins is the whole program. In reality, it’s the key to kick starting 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.

Phase 1 is all about changing the way your body uses nutrients, so these first few weeks will be essential to your weight loss journey. See details below on Induction and how to get started with your low carb diet.

How Long Does Phase 1 Last?

The length of the Induction phase depends on your weight loss goals. For some, Phase 1 may only last two weeks. However, you may safely follow it for much longer if you have a lot of weight to lose or prefer to lose most of your excess pounds relatively quickly. You’ll stay in this phase until you’re 15 pounds from goal weight, so Induction may not be necessary for those looking to lose less. To determine if Phase 1 is right for you, check out our personalization tool or the compare plans page

Purpose of Induction

It is important to kick start your weight loss during the first few weeks of a low carb diet. That’s why Atkins Phase 1 works by significantly shifting what you eat before settling in to a more sustainable lifestyle. Sticking to the list of acceptable foods during Phase 1 will help your body shift from burning primarily carbs to burning primarily fat.

Goal of Phase One

During Induction, it is important to significantly drop your daily net carb intake to an average of 20 grams (no less than 18 and no more than 22). At this intake level, almost anyone begins to burn fat as their primary energy source. The goal is to get your body adjusted to the fat-burning process so you’ll be able to slowly add more carbs into your diet later on.

Register with Atkins today to get started on the most effective low carb diet. Our recipes, exclusive resources, and free tools will help you achieve your weight loss goals.

LOW CARB DIET TIPS FOR ATKINS 20®, PHASE 1

Discover low carb diet tips specific to starting the first phase of Atkins 20. Here you can learn how to reduce your daily sugar intake to see your body undergo its most noticeable change. From what to eat, what not to eat, and how much to eat, follow our advice below to help guide you along your Atkins journey.

10 DIET TIPS FOR WEIGHT LOSS

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.

Learn more about net carbs and how to calculate them to get the most out of your diet.

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. A useful tip to follow on Atkins 20, Phase 1 is to 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.

An important tip to remember during Phase 1 is the initial loss of water weight is normal, but it can lead to light-headedness and rob you of your 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® products.

Atkins® products have been tested to ensure that their impact on your blood sugar level is minimal. The majority of Atkins® products can be suitable for Phase 1, as long as you don’t sacrifice the intake of foundation vegetables (12 to 15 net carb daily requirement) and count the net carbs in your daily net carb count. If you are in Induction, you have 5 to 8 grams of net carbs to use for dairy, dressings, or Atkins products. You can plan accordingly.

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.

Get additional low carb diet tips directly online when you register for the Atkins® diet.

PHASE 1 FREQUENTLY ASKED QUESTIONS & FACTS

If you have questions about starting the first phase of Atkins, you’re in the right place. Below you will discover low carb weight loss facts and frequently asked questions, from the number of snacks you can have per day to how alcoholic beverages will affect your weight loss.

FREQUENTLY ASKED QUESTIONS

Do I have to start Atkins in Phase 1?

No. You can start in any of the first three phases. If you have just a few pounds to lose, up to about 15, you can probably start in Phase 2 at 25 to 30 grams of Net Carbs a day. If you are heavier, you can also start here, but it may take a little longer to lose weight without the kick-start that you get in Phase 1. You can also begin in Phase 3 at, say, 40 grams of Net Carbs a day if you have less than 40 pounds to lose.

Do I have to count carbs if I follow the meal plans exactly?

No. However, it’s unlikely that you’ll follow them to the letter day in and day out unless you eat every meal at home, so it’s a good idea to use the Atkins Carb Counter. Also, if you aren’t precise about serving size, you may be consuming more carbs than the meal plan indicates. In any case, it’s important to know how to count carbs (actually, grams of Net Carbs) as you start to add back more foods. Counting provides a double check that improves your likelihood of success from the start.

Must I have two snacks a day?

Not necessarily. If you’re having four or five small meals a day, you may not feel the need for snacks, but be very careful not to go more than four to six hours between meals. Instead, have a hot drink, perhaps a cup of broth.

Can I eat as much protein and fat as I wish?

No. Eating excessive protein will make you sluggish and interfere with weight loss. Overeat fat and you’ll create a calorie bomb and may slow down weight loss.

Why do I have to drink so much water?

Most people are borderline dehydrated all the time. Drinking enough fluid helps flush toxins from your body, combats constipation and bad breath, lubricates your joints, and is important to your overall health. Staying hydrated also assists with weight loss. Remember, some of your water requirement can be satisfied with coffee, tea, or other clear beverages, including broth.

Most bacon is sugar or maple cured. Does that mean I can’t eat bacon?

Bacon is fine in moderation. Any residual sugar from the curing process in bacon, ham, or other pork products is burned off when you cook it.

Why do the carb counts for some vegetables differ depending on whether they’re raw or cooked?

This is a very common question individuals ask when starting the first phase of Atkins 20. Cooking compacts vegetables such as spinach or cabbage significantly. Carb counts reflect the cooked amount. Chopping or grating a vegetable also compacts it more than slicing does, and that impacts the carb count as well.

Can I have dessert in Phase 1?

Yes, as long as you get your quota of foundation vegetables and don’t exceed your Net Carb daily limit. A dessert should contain no more than 3 grams of Net Carbs per serving. An Atkins Endulge bar or one of our dessert recipes is a good choice.

Can I eat more carbs one day if I cut back the next?

By maintaining a constant level of carb intake from day to day, you’re more likely to keep your blood sugar on an even keel. But a range of 3 or 4 grams of Net Carbs from one day to the next should not create a problem as long as your average intake is consistent. If you do overindulge one day, simply return to your current level the next day.

Why can’t I do Atkins during the week and then take the weekend off?

Doing so will mean that you’re consistently returning to a primarily blood sugar metabolism for two days. It’s a fact during Phase 1 that it takes several days to reignite your fat-burning engine. Stopping and starting, known as “carb cycling,” will lessen the likelihood that you’ll lose weight or keep it off.

Will drinking caffeinated beverages interfere with weight loss

Although the initial guidelines of Atkins advised individuals to eliminate caffeine without exception, the guideline has since been liberalized to advise avoiding excessive consumption and the guidelines include caffeine as desired and tolerated by each individual.

TRANSITIONING FROM ATKINS 20, PHASE 1 TO PHASE 2

After two weeks on Atkins, it’s decision time. Assuming you’ve been following the program correctly and have lost weight over the last two weeks, you can choose to remain in Phase 1 or transition to Phase 2.

Beginning the Low Carb Diet Transition

If you’re motivated by quick weight loss and thrive on structure and a minimum of choices, you may choose to stay in Phase 1 beyond two weeks. To make this process easier, as well as set the stage for when you do decide to move on:

To make it easy, swap out 3 grams of Net Carbs from other foods, such as 1/2 cup of green beans, a smallish tomato, or 11/2 cups mixed greens, for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. (You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.)

As a quick guide, 3 grams of Net Carbs of nuts or seeds translates to 30 almonds, 3 tablespoons macadamia nuts, 2 tablespoons peanut butter, 2 tablespoons pistachios, or 4 tablespoons shelled sunflower seeds; 24 walnut halves come in at 3.4 grams. Portion out nuts and seeds in advance to avoid overeating. A couple of tablespoons of walnuts, almonds, pecans, or pumpkin seeds make a great snack.

Transition to Phase 2 (Balancing) no later than when you’re within 15 pounds of your goal weight. At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder.

BALANCING YOUR CARBS

Alternatively, you may choose to lose the bulk of your weight in Phase 2 (Balancing). If you’re comfortable with a slower, steadier rate of weight loss, after two weeks (or a few more) start to climb the Carb Ladder. You begin adding Balancing foods in 5g increments. The gradual increase in Net Carb intake and reintroduction of new foods allows you to continue to shave off pounds and inches, maintain appetite control, and feel energetic. You’ll also gradually come to understand which, if any, foods trigger cravings for more of the same and/ or interfere with weight loss.

You may find that you’re comfortable at a relatively low level of Net Carbs a day, perhaps 25 to 35 grams, which is not all that different from Kick-Start but does allow you to eat such delicious, nutritious food as nuts and seeds and then berries, melon, and cherries. Next you’ll move on to Greek yogurt and fresh cheeses. Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juices

Find out what works for you by beginning the balancing process. Phase 2 is all about understanding how your carb tolerance is the bridge from a weight-loss diet to a diet for life.

For additional information on making the transition from Phase 1 to Phase 2, register with Atkins® today

LIST OF LOW CARB FOODS FOR ATKINS 20, PHASE 1

Our “Acceptable Low Carb Foods List” is an easy guide to Atkins 20, Phase 1. During this phase, you will kick start induction by reducing your daily net carb intake to an average of 20g a day. Of these, 12-15 grams should be in the form of foundation vegetables. Enjoy any of the foods from the below list of acceptable low carb foundation vegetables, proteins, healthy fats, nuts and seeds, and most cheeses. Don’t see your favorite foods on the list? They are likely included in the next phases!**

Use this list of acceptable low carb foods as your guide to serving sizes and net carbs per serving. Aim to eat at least three meals and two snacks every day. Never starve yourself or go more than 3-4 hours during the day without eating. And plan ahead so you aren’t tempted to eat foods not found on the following acceptable list! Visit our recipe page for hundreds of meal ideas using Phase 1 ingredients.

Fish:

Fish is rich in healthy fats and protein, and is a great source of vitamins D and B2, calcium, and minerals like iron and potassium. While all fish are acceptable low carb foods for Phase 1 and do not have net carbs, we recommend sticking to a 4-6 ounce serving of the types listed here a couple times a week.

Fowl:

While there are no net carbs in poultry, eating a variety of foods is important to any healthy diet. Make sure to get your protein from different categories and aim for three 4-6 ounce servings of protein each day.

Shellfish:

Shellfish is another great source of protein, Omega-3 fatty acids, healthy fats, and minerals like zinc, copper, iron, and magnesium. Although shellfish does not contain any net carbs, oysters and mussels are higher in carbs so limit to about 4 ounces per day.

Meat:

Protein plays a key role in weight loss and protects lean muscle mass, so you only lose fat. Meat is an excellent, no net carb source of protein. One serving is approximately 4-6 ounces.

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs:

Eggs are packed with protein, vitamin A, and antioxidants. Get creative with your eggs by adding acceptable vegetables and topping with feta cheese and herbs. Enjoy eggs in any style including:

Fats and Oils:

Consuming a healthy amount of fat is an important part of Atkins. There are no carbs here, but keep in mind that the recommended daily intake for added fats is 2-4 tablespoons daily. Do not allow any oils to reach overly high temperatures when cooking, and use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.