Adkins Diet- Induction Phase

The Induction phase is the first phase of the diet. The Adkins' people market this as a "jump-start phase that triggers your body to predominantly burn fats". As you reduce carbs, your body will be prompted to use fat for fuel, resulting in weight loss from this fat-burning metabolism.

Induction lasts 14 days. During this phase dieters are allowed to eat the following;

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.


You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:

• cheddar
• cow, sheep and goat cheese
• cream cheese
• Gouda
• mozzarella
• Roquefort and other blue cheeses
• Swiss

Vegetables
You should eat 12-15 net carbs a day of vegetables. These salad vegetables are high in phytonutrients and provide a good source of fiber:

• alfalfa sprouts
• daikon
• mushrooms
• arugula
• endive
• parsley
• bok choy
• escarole
• peppers
• celery
• fennel
• radicchio
• chicory
• jicama
• radishes
• chives
• lettuce
• romaine lettuce
• cucumber
• mâche
• sorrel

Other Vegetables
Within the 12-15 net carb daily vegetable requirement, these vegetables are slightly higher in carbohydrate content than the salad vegetables listed above, but they also provide important nutrients and add variety to your daily food intake:

• artichoke
• celery root
• pumpkin
• artichoke hearts
• rhubarb
• asparagus
• chard
• sauerkraut
• bamboo shoots
• collard greens
• scallions
• dandelion
• snow peas
• bean sprouts
• dandelion greens
• spaghetti squash
• beet greens
• eggplant
• spinach
• broccoli
• hearts of palm
• string or wax beans
• broccoli rabe
• kale
• summer squash
• Brussels sprouts
• kohlrabi
• tomato
• bean sprouts
• leeks
• turnips
• cabbage
• okra
• water chestnuts
• cauliflower
• onion
• zucchini

Salad Garnishes

• crumbled crisp bacon
• grated cheese
• minced hard-boiled egg
• sautéed mushrooms
• sour cream
• Spices
• All spices to taste, but make sure none contain added sugar.
• Herbs
• basil
• garlic
• rosemary
• cayenne pepper
• ginger
• sage
• cilantro
• oregano
• tarragon
• dill
• pepper
• thyme

For salad dressing, use oil and vinegar or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a health hazard. (Some nonhydrogenated margarines are now available.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM may interfere with fat burning and derail your weight loss.

Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

• Filtered water
• Mineral water
• Spring water
• Tap water

Additionally, you can have the following:

• Clear broth/bouillon (not all brands; read the label)
• Club soda
• Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
• Decaffeinated or regular coffee or tea*
• Diet soda made with sucralose (Splenda™); be sure to count the carbs
• Essence-flavored seltzer (must say "no calories")
• Herb tea (without barley or any fruit sugar added)
• Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons

* Caffeine can cause cravings or blood sugar spikes with some people. If you’re one of them, you should drink only decaffeinated beverages. If you don’t have a problem with caffeine, you may drink one or two caffeinated beverages a day, because evolving research indicates there may actually be health benefits to a limited amount of caffeine. However, if you have a true caffeine addiction, it will be best to break it during Induction, because any food addiction can cause problems if it isn’t taken care of. Once you’ve broken the addiction and moved on to OWL, you can carefully try adding caffeinated beverages back into your food intake, as long as it doesn’t trigger the addiction again.