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Atkins Diet Recipes: Phase 1: Induction

Induction is the strictest phase of the Atkins Diet, marked by a severe cutback of carbohydrates to 20 grams per day. There is a list of "acceptable" foods that shouldn't be deviated from, but portions of most foods aren't limited. This is the phase of the most rapid weight loss.

What You Eat:

There is some variation in the amounts of allowed vegetables between the books and the Web site, but the main rule is clear: Get most of your carbs from vegetables. Otherwise, allowed foods are primarily protein foods and fats. Beverages containing alcohol or caffeine are not allowed. Here are the allowed foods. If it isn’t on the list, it isn’t allowed.

Length of Phase:

In the Atkins books, he says that Induction should continue for a minimum of two weeks and encourages people to continue longer if they desire to, are tolerating it well, and have a lot of weight to lose. The Website now says that Induction is to last two weeks, and is optional. Do You Need Atkins Induction?

Goals of Induction:

1) To induce “Benign Dietary Ketosis” – a situation where fat metabolites show up in the urine where they can be detected with Ketostix. Atkins likes ketosis as a sign that people are using fat for energy, however, people are going to have varying reactions to the ketostix. When people are in a state of ketosis, their appetite tends to diminish. They also may have changes in their breath as extra ketones are expelled from the lungs as well as the urine.2) To stabilize blood sugar and the symptoms that may come from erratic blood sugar such as fatigue, mood swings and “brain fog.” Reduction in food cravings is also often experienced.

3) Rapid weight loss. People tend to get a boost when they see the numbers on the scale drop rapidly.

Here is a favorite phase 1 Atkins diet recipe.

Barbequed Jalapeno Wraps

• 6 large jalapeno peppers
• 6 slices bacon
• 1⁄2 cup cream cheese

Wash peppers, and cut in half. Strip the seeds and membranes out of the peppers. Be careful not to touch your eyes. If you would like an especially hot pepper, leave a bit the membrane in, as that is the spiciest part of the pepper.

Stuff peppers with cream cheese. Slice bacon in half, and wrap each half pepper with half of a slice of bacon. Secure with a toothpick.

Grill for 20-30 minutes over medium heat. Serve hot.

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