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You can see the official Atkins website packed with all of the information the book offers for free. (but I advise you to get and READ READ and RE-READ the book..Dr. Atkins New Diet Revolution)
Just go here
To see all of the foods you are allowed to eat during induction,
Also, a lot of people like to keep a journal. You can get yours free just go here,
Having a COLD glass of water as soon as you wake up in the morning, not only jumpstarts your metabolism it also makes you crave water throughout the day!
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The 20 rules of Induction
Induction can last 14 days, or you can safely continue it for months. While this first 2-week phase of Atkins should not be confused with the complete Atkins program, doing it exactly as you are instructed is critical. Try your own version of it or "cheat" here and there, and you are in danger of missing the boat: You wont lose weight the way you ought to, you may not feel well, you may conclude that Atkins doesn't work, and you just might abandon the opportunity of a lifetime. So perhaps we should re-think this: Consider the first 2 weeks doing Atkins to be a time of complete commitment, during which you give yourself over to your new way of eating with your heart and soul.
Are you ready? Here are the rules. Memorize them as though your life depended on it:
1. Do not skip meals. Eat thress regular-size meals a day or four or five smaller meals.
2. Do not go more than six waking hours without eating. Some people may need a snack at the 4-hour mark.
3. Eat enough protien. Consume it in the form of poultry, fish, shellfish, meal and eggs, and eat enough to feel comfortably full but not stuffed.
4. Eat liberal amounts of pure, natural fats. These include: Olive oil, butter, mayonnaise; cream seed, nut or vegetable oils (preferably expeller-or cold-pressed) such as sesame, safflower, walnuut, flaxseed, peanut, canola. Natural fats are also in protein foods such as meat, fish, poultry, eggs and cheese.
5. Avoid all types of hydrogenated oils completely: These are found in shortening and most margarines. They are also in most packaged baked goods, by you will not be eating these high carb foods in the Induction and, in fact, should eliminate them from your diet permanently.
6. Eat no more than 20 grams a day of Net Carbs. Most of the 20 grams must come from salad greens and other vegetables.
7. Eat absolutely NO fruit, bread, pasta, grains, starchy vegetables, legumes or anything made with flour or sugar in the initial phases of weight loss.
8. Eat no dairy products other than cheese, cream or butter.
9. Do not eat nuts or seeds in the first 2 weeks. (If you stay on Induction, you may add one ounce of nuts and or seeds in week three. Peanut butter and other nut spreads should not be hydrogenated. YOu will recognize non-hydrogenated nut butters because the oil sits on the top of the contents and has to be stirred before use.)
10. Eat only the foods you find on "The Acceptable foods list"
11. Let your appetite be your guide. Eat when ever you are hungry, but stop as soon as you are pleasantly full.
12. Have a small, low carb snack if your are hungry between meals.
13. If you are not hungry at mealtimes, eat a small, low carb snack with your nutritional supplements.
14. Dont assume any food is low in carbohydrates. Check the carb count on every package or use a carbohydrate gram counter. Dont forget to check the ingredients list also.
15. When you eat out, what for hidden carbs. Flour, cornstarch and sugar are often ingredients in gravies, sauces and dressings.
16. Count each packet of artificial sweetener as 1 gram of Net Carbs. Use Sucralose (Splenda), saccharin (Sweet N' Low) to sweeten things. Splenda being your best sweetener to use if you need to use sweeteners.
17. Avoid caffeine in the form of coffee, tea and soft drinks. Excessive caffeine can cause unstable blood sugar and make you crave sugars.
18. Drink at least eight - 8 ounce glasses of water each day...rule of thumb is to comsume at least 1/2 your body weight in ounces per day.
19. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or sprinkle flaxseed on top of salads. Fiber need not be counted in your daily carb count.
20. Take a good quality daily multivitamin, one that includes the minerals potassium, magnesium and calcium -- as well as an essential fatty acids supplement. Unless you are iron deficient, your multivitamin should not include iron.
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And Remember..no LC goodies, wraps, breads or anything like that allowed for the first 2 weeks of Induction..Keep it pure!
The way Dr. A. wanted it to be.
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Stocking your Kitchen
To breeze through Induction, go shopping a day or two before you begin, and fill your fridge, freezer and pantry with foods from the "Acceptable Induction Foods" list. When you have all you need right in the house, you will be less tempted to eat the wrong things or go out for fast food after a long day at the office.
Refrigerator Requisites
Cheeses: Keep on hand several types for snacks to liven up salads. Buy small quantities to prevent waste.
Eggs: Have a few hard-boiled eggs in the fridge at all times. They make the perfect protein snack as is, or can be made into deviled eggs.
Protein: Purchase your meat, fish, and poultry prequently to ensure freshness, and cook the same day. If you freeze them, defrost in the refridgerator.
Tofu: Also known as bean curd and made from soyabeeans, it is another good sourse of protein.
Cold cuts: Baked ham, smoked turkey, corned beef and sliced roast beef are great for snacks and salad additions (Watch the ingredients for added fillers and sugars)
Salad Vegetables: Buy only five days worth. Wash and wrap greens to preserve freshness and make quick work of salad preparation.
Vegetables: Depending on the season, buy broccoli, green and yellow squash, cauliflower, eggplant, green beans, jicama, mushrooms, asparagus, bell peppers, green onions. leeks spinach and broccoflower.
Pantry Practicalities
Canned Tuna: The top pantry protein staple. For salads, tunna packed in water is milder and blends better with other ingredients. Tuna in oil (preferably olive oil) stand up well to cooked vegetables and stronger condiments, making it a better base for hot entrees.
Canned Salmon and Canned Crabmeat: These are excellent alternatives to tuna in salads; and salmon is higher in calcium than milk.
Sugar Substitute: In granular form, it can be used cup for cup for sugar in baking; packets are perf3ect for sweetening beverages.
Spices and Dried Herbs: These can transform plain foods like grilled chicken into tasty ethnic specialties. Try basil to make it Italian, chilli powder to make it Mexican and Tarragon to make it French.
Freezer Fundamentals
Spinach
Kale
Collards
Snow peas
Green beans
Artichoke hearts
Asparagus spears
Chopped Broccoli
Unsweetened strawberries, blueberries, raspberries (NOT FOR INDUCTION...for OWL and later phases)Rhubarb
Frozen cooked shrimp
Frozen crabmeat (real, not artificial)
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Great Gadgets for Easy Low Carb Meals
In addition to the right foods, a few kitchen tools can make a becoming a controlled carb cook a snap.
Instant-read thermometer: Be sure protein sourses such as beef, chicken and pork are cooked long enough to kill off microorganisms, but not so long that they get tough or dry.
Slow Cooker: When it comes to convenience, nothing beats a slow cooker. Leave for work in the morning and have a home-cooked meal when you arrive home. It's ideal for cooking less expensive cuts of meat, since they cook in thier own juices all day.
Immersion Blender: This versatile, light handheld blender goes right into a sauce or soup to blend ingredients.
Knife Sharpener: Sharp knives make chopping and slicing easier. Invest in a set of good quality knives.
Grill Pan or Indoor Grill: Get the taste of the outdoors all year long with a grill pan or a counter-top grill. It's one of the fastest ways to cook chicken, fish or burgers.
Once the cabinets, fridge and freezer are stockpiled with those must-haves, you can whip up snacks and meals that are easy to grab when you are on the go.
Being prepared makes this Way Of Eating a breeze!
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I found this online...and I thought it would be helpful...although...the BREAD is NOT allowed on induction...
Atkins Induction Ideas:
The induction phase of the Atkins diet can be quite grueling if you aren't a meat, cheese and eggs kind of person. .Even if you aren't on Atkin's, this list is helpful for ultra low carb ideas that you might need to incorporate into your own low carb plan. We have listed some items into many different forms, (such as scrambled eggs, hard boiled eggs, etc) to give you a better idea of what you might be able to eat when you are staring blankly into your refrigerator! When times are bleak, look no further than this list to spark your imagination! We have single items as well as combinations. Foods on the list cannot be eaten unlimited, however. You need to count your carbs to see that you are not going over your daily limit. For Atkin's induction, the daily limit is 20g of carbs per day.
Beef and miscellaneous meats (all meat is allowed)
Steak, any variety
Broiled
Fried
Grilled
Sauteed
Slow cooked
Stir-fried
Lamb
Broiled
Roasted
Sauteed
Hamburger
Casseroles
Grilled
Loaves
Patties
Sauces
Soups
Vegetable Stuffings
Roast Beef
Broiled
Roasted
Slow cooked
Smoked
Stir-fried
Topping for salad
Venison
Broiled
Patties
Roasted
Slow cooked
Smoked
Pork
Bacon
Ham
Pate
Pork Rinds
Pork roast
Roasted
Slow cooked
Smoked
Stir-fried
Pork chops
Ribs (watch the bbq sauce)
Sausage
Casseroles
Links
Patties
Vegetable stuffings
Poultry
Chicken
Chicken breast
Chicken thighs
Chicken wings
Chicken Salad
Grilled
Roasted chicken
Saute
Stir-fried
Cornish hens
Roasted Turkey
Turkey breast
Ground turkey
Casseroles
Duck
Goose
Quail
Pheasant
Eggs
Scrambled eggs
Poached eggs
Hard boiled eggs
Sunny Side Up eggs
Fried eggs
Omelets
W/cheese
W/sausage
W/bacon
W/steak
W/ham
W/mushrooms
Deviled Eggs
Quiches
Seafood (all fish and shellfish is ok)
Shrimp
Boiled
Salads
Scampi
Sauteed
Fish - any variety Baked
Broiled
Casseroles
Fried
Grilled
Poached
Soup
Tuna
Tuna Salad
Fresh tuna
Lobster Tails
Salmon
Broiled
Grilled
Patties
Poached
Smoked
Clams
Crab (NOT imitation)
Mussels
Oysters
Prawns
Squid
Cheese
Bleu cheese
Brie
Camembert
Cheddar cheese
Cream cheese
Cottage cheese
Edam
Fontina
Feta cheese
Goats cheese
Gouda
Gruyere
Meunster cheese
Monterey Jack cheese
Mozzarella cheese
Parmesan cheese
Provolone
Swiss cheese
Vegetables
Alfalfa sprouts
Artichoke hearts
Asparagus
Avocado
Bamboo shoots
Bok choy
Broccoli
Broccoli rabe
Brussel sprouts
Cabbage
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Eggplant
Endive
Escarole
Fennel
Hearts of palm
Jicama
Kale
Leeks
Lettuce
Mushrooms
Okra
Olives
Onion
Parsley
Pumpkin
Peppers
Raddichio
Radishes
Rhubarb
Romaine Lettuce
Sauerkraut
Scallions
Snow pea pods
Spaghetti squash
Spinach
Summer squash
String beans
Swiss Chard
Tomato
Turnips
Water chestnuts
Watercress
Wax beans
Zucchini
Herbs and Spices
Basil
Cayenne
Cilantro
Dill
Garlic
Ginger
Oregano
Pepper
Rosemary
Sage
Tarragon
Thyme
Oil, vinegar and lemon juice is also a good replacement for the above.
Remember, spices DO have carbs, don't forget to count them!
Dairy:
Cream
Sour cream
Butter
Cheese (see above)
Condiments & Miscellaneous
Mayonnaise
Mustard
Nuts
Salad dressings (check carbs)
Canned protein shakes (check carbs)
Tofu
Horseradish
Gelatin
Soy Sauce
Worcestershire Sauce
Now, what can you do with all of these foods? The possibilities are endless! You can range from quick and easy to completely gourmet. Use a little creativity and you won't get bored easily. Remember, it is up to you to keep track of your daily carb count! Tomatoes, for instance, are delicious, but they add up! A good pocket carb guide is a smart idea, or check online if that is easier.
Breakfast ideas
Don't eat plain bacon and eggs each day. You can have omelets, loaded with low carb veggies, rich cheeses and flavorful meats.
Try omelets with some of the following fillings:
...Bacon and swiss
...Mushroom and avocado
...Bacon and avocado
...Cheddar and sausage
...Ham and broccoli and cheddar
...Spinach and feta
...Goats cheese and mushrooms
...Zucchini and bacon
Try something unusual, such as 'french toast' made with pork rinds.
Quiche is good, made without a crust, and flavored with cheese and meats.
Protein smoothies/shakes.
'Muffins' made with eggs and your choice of sausage, hamburger, shredded zucchini, mushrooms, onions, broccoli, cheeses, etc. Just pour in the muffin tins, bake and freeze for easy breakfasts on the go.
Try a bowl of cottage cheese, sprinkled with chopped nuts, sunflower seeds or crumbled bacon.
Sick of breakfast food? Try some cream cheese on turkey, rolled up like 'wraps'. Make your own wraps with deli meat instead of tortillas. (watch deli meats..some have added sugars and fillers)
Deviled eggs, or egg salad.
Mock danish, mock brownies or pumpkin pie if you wake up with a sweet tooth.
Breakfast burritos, on low carb tortillas. (LC tortiallas not for INDUCTION)
Breakfast casseroles and frittatas.
Anything else you would like to eat that falls within the carb range. Traditional breakfast foods are not all you can eat. Salads, leftovers from the night before, etc are perfectly acceptable!
Lunch and Dinner Ideas
The possibilities are countless! Starting with light meals and working up, we have a few suggestions to base your menu on. These are just starters. Use your own imagination! Look at the induction grocery list and add whatever you have a taste for.
Salads are very smart. You can eat quite a bit and still fall under the acceptable carb amount, plus you will get much needed vitamins and fiber. Try and eat lettuce other than iceberg lettuce. Iceberg lettuce, while cheap, offers zero nutrition! Romaine, field mix, bibb, escarole, raddichio and the countless versions of ready made salad mixes are all delicious ideas and they will add lots of variety to your meal.
Top your salad with protein filled meats and cheeses. Hard boiled eggs, bacon, sliced turkey, chicken and even delicious warm steak. Warm meats are especially tasty with Caesar salads. Try grilled or cold boiled shrimp, crab or lobster. Cheese shredded and sprinkled on the salad doesn't have to be the standard cheddar that stocks salad bars. Try fresh grated parmesan, chunks of blue cheese, feta cheese and grated baby swiss. Mix and match the cheeses and meats and you will find it hard to get tired of salads.
Garnish your salads with fiber filled raw veggies. Try raw broccoli florets, cauliflower, thin sliced summer squash, zucchini, radishes, mushrooms and if your daily allowance will allow it, some sliced tomato and onion.
Dressings can pack in hidden carbs, so watch the labels carefully! The most likely solutions will be ranch and bleu cheese flavors. You might also want to use a homemade oil and vinegar. Flax seed oil is rich in Omega-3 fatty acids and with it's nutty taste, would be a good addition to a salad. Olive oil is also a good choice, and it goes well with vinegar and spices. Be sure and choose cold pressed, high quality oils.
Sick of salads?
Try some other light choices! Deli meats can be rolled up around cream cheese for a quick and easy lunch. (watch as sometimes deli meats have added sugars and fillers)
Don't stop with regular meats and cheeses. Look at the selection available in your deli. Try cajun meats, meats flavored with sun-dried tomatoes, marinated in oils, encrusted and roasted with peppercorns, etc. Try the unusual meats!
Sample a variety of cheeses and find some strong flavors to enhance the taste of your rollups. Turkey rolled with lorraine swiss, bacon and avocado is an original choice. Roast beef with cheddar, scallions and a drop of sour cream is another idea. Don't hesitate to mix and match the possibilities!
If you miss sandwiches, try some of the low carb bread and roll ideas that are floating around.(LC store bought bread is NOT allowed on INDUCTION)
While they might not be just like the bread you used to eat, you'll find that it can be an acceptable replacement and you won't have that tired bloated feeling after eating all those carbs! Fill the sandwiches with chicken salad, tuna salad, egg salad, or make a BLT or even just a plain turkey and swiss sandwich!
If you are looking for a more traditional meal, then you will have no problem.
In the mood for seafood?
Try shrimp scampi, steamed crab legs or lobster tail, dipped in lemon butter.
Broil, grill or bake some fish fillets. Try new recipes, with new seasonings. Lemon juice, dill and butter are always a good pick. Try adding some paprika, cayenne pepper, parmesan cheese, cream sauces,
Beef offers many varieties!
Good beef choices are juicy steaks. Grill or broil them with butter and garlic.
Broil or grill ground beef patties, and smother them with swiss cheese and sauteed mushrooms, or melt cheddar cheese on them.
Add some mayo and mustard to a pattie and eat between 2 thick lettuce leaves and you have a low carb burger.
Smother ground beef with Italian cheeses and smear a little marinara sauce on top and bake it, if your carbs allow it for the day.
Meatloaf, minus the bread and ketchup (or substitute low carb crumbs).
Chicken can be cooked in a multitude of ways.
Try wrapping in foil and steam bake with lemon, fresh garlic, and butter. Add some dehydrated onions or some chives for a kick.
Marinate and grill with kebabs, but watch the carb counts on the marinade.
Saute chicken breasts and cover with Alfredo sauce and top it on some spaghetti squash.
Give chicken a Mediterranean flair by pan frying and adding some feta cheese and olives.
Hot wings!
Shred chicken and add southwestern spices, and wrap up in a low carb tortilla with some olives and shredded cheese and sour cream.
Other ideas...
Hot dogs minus the bun, dipped in mustard and mayo.
Sausages, knockwurst or kielbasa slow cooked in some sauerkraut.
Stir fry some veggies in olive oil. Try cauliflower, broccoli, water chestnuts and squash. Toss in a handful of nuts and some soy sauce a few minutes before finished.
Ribbon-slice some zucchini, stir fry it and toss in Alfredo sauce.
Tortilla-less taco salad, or tacos/quesadillas made with low carb tortillas. (LC tortiallas are NOT allowed on INDUCTION)
Snacks and Desserts
Sugar Free jello with whipped cream is a cool, tasty treat.
'Cheese crackers' made of microwaved cheese. (It really works!!)
Cheese cubes. Be different, try new flavors of cheese!
Celery sticks, filled with cream cheese, or chicken/tuna salad.
Deli meat slices, dipped in mustard.
Deviled eggs.
Diet Coke, with a splash of cream. (Diet coke caffeine free is your best bet...but remember it has ASPARTANE)
Even better would be to use Diet Rite (available in the United States in many flavors)
In Canada: Diet Cream Soda Crush, and Diet Orange Crush (both sweetened with Splenda) much better choice to use something sweetened with Splenda.
Beef jerky.
Protein shake.
Pork rinds.
These are just a few of the possibilities that you can use for a low carb diet. Mix and match the ingredients available to you and you can come up with new and exciting dishes each day.
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If you do decide to stay on Induction (past the first 2 weeks), your reward is that you can now add an ounce of delicious nuts and seeds to your daily intake and see how you do. Nuts contain protein, fat and carbohydrats, but a significant portion of the carbs is fiber. Of course, you need to count the grams of Net Carbs in your daily tally.
Here's how to estimate a one-ounce portion of the following nuts and seeds:
24 Almonds
18 Cashews
20 Filberts (Hazelnuts)
10-12 medium macadamias
28 shelled peanuts
20 pecan halves
157 pine nuts (pignoli)
47 pistachios
14 walnut halves
1 tablespoon pumpkin seeds
1 medium-size handful sesame seeds
3 tablespoons of shelled sunflower seeds
It is best to stick with macadamias (they have the highest ratio of fat to carbohydrates), almonds, pecans, hazelnuts, pine nuts and walnuts at the start. Dont overlook pumpkin seeds, sunflower seeds and sesame seeds, all of which add a delicious crunch to salads and cooked veggies.
You can also use ground nuts and seeds in lieu of bread crumbs before baking or sauteing chicken breasts, veal, scallops or fish fillers. Like all good things, nuts and seeds should be eating in moderation.
Be sure to avoid nuts that have been coated with sugar or honey.
One last caveat about nuts and seeds: Like chips, they are notoriously easy to keep eating once you start. Never eat directly from a large bag or can. Instead, portion out your daily allowance and eat only that.
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[color=red]How long can I stay on Induction?
The longer you consume no more than 20 grams of Net Carbs daily, the more body fat you will burn. Depending on how much weight you need to lose, you can safely continue with Induction as long as the following 4 condtions are met:
1. You have excess body fat to lose and are not within 10 pounds of your goal weight.
2. You blood chemistries, lipid value, blood pressure or blood sugar levels contimue to improve or remain stable and within normal limits.
3. You feel well and are experiencing a high energy level, normal sleep patterns and stable moods.
4. You are not bored. Boredom could lead to cheating and undermine your efforts.
However, it is important to understand the entire Atkins plan. The ultimate goad of the program is to advance from the Induction phase, through Ongoing weight loss and Pre-Maintenance, culminatinig in Lifetime Maintenance, which should become your permanent way of eating.
If you have a great deal of weight to lose, you can certainly stay on Induction for six months or even more.
If you have a modest weight loss goal, say 20 pounds, and lose the first pounds rapidly, it is important to move through the more liberal phases so you can establish the good eating habits that will become part of your ongoing lifestyle and end a pattern of yo-yo dieting.
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Hope this helps!!
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_________________
Started Atkin's - January 9th/04
279.5/190.75/175.0
88.75 lbs down
first goal - 205lbs - April 2/09
Onederland hit..April 23/09
second goal - 193lbs
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