Sample Atkins Diet Induction Menu

Sample Atkins Diet Induction Menu

The beginning phase of the Atkins diet is known as induction. Induction is not the actual Atkins diet, but rather the first two-week phase of the diet where a participant will begin to restrict his or her intake and consumption of carbohydrates. Since this is the first part of beginning the Atkins diet, the induction phase is extremely restrictive and must be followed precisely for the diet to work.

Induction often causes individuals to experience withdraw symptoms as the carbs and sugars begin to leave the body. During induction, individuals will often experience headaches, diarrhea, muscle cramps and nausea. These issues often arise, as participants are needed to lower their daily carb intake to just 20 grams. However, these “symptoms” often disappear several days into the induction phase.

The main goal of induction is to induce (from here the name) something known as ketosis. During ketosis, the human body has successfully begun metabolizing fast instead of carbohydrates. At this point, individuals typically experience extreme weight loss.

Since the induction phase typically represents the phase of the Atkins diet, it is important for participants to prepare themselves for the needs of the diet by planning. A well thought out induction plan for the two weeks of the phase can go a long way towards helping a person establish themselves in a manner that will help them attain and maintain their weight loss goals.

Before beginning the induction phase, individuals should plan out how their carbs will be allotted. Typically, the daily amount of carbs allowed should be divided into thirds. With the allotted carbs divided evenly between breakfast, lunch and dinner, participants will be able to keep balanced energy levels over the entire course of the day.

The following is an example of a typical daily induction menu, keeping in mind that induction lasts for two weeks.

For breakfast on the first day, a participant may want to eat eggs, bacon, or an omelet made with veggies or topped with a low carb salsa, cheese, bacon, sausage or even ham. Decaf coffee with real cream sweetened with Splenda can top off breakfast on the first day.

For lunch, an Atkins dieter may want to consume a cup of salad with ranch dressing or some other low-carb dressing. To make the salad a little more flavorful, try a chicken salad topped with mayo, egg, green onions, tomatoes and peppers. Lunch is the meal in the day where most Atkins dieters are tempted to stray, so meals should be chosen carefully in order make sure the diet plan is not tossed aside during lunch.

Despite being the largest meal of the day, the number of carbs consumed during dinner should be the same as the amounts consumed during breakfast and lunch. A typical induction dinner during induction may consist of steak, chicken, or any other meat, with a Caesar salad topped with low carb dressing, and a side of low carb veggies (like broccoli). For s drink, consider decaf coffee or tea, and little Jell-O for an after-dinner snack.

Generally, a typical breakfast during induction will consist of eggs cooked in someway, and topped with bacon, ham or cheese. A typical lunch menu will include a salad topped with chicken and a low carb dressing. For dinner, a typical Atkins dieter will probably eat meat with a low-carb vegetable.

Sample Atkins Diet Induction Menu