The Induction Phase

This phase of the Atkins diet should be followed exactly for success. You must follow the rules or weight loss may not work

Rules

1. Eat either three regular size meals a day or four or five smaller meals.do not skip meals or go more than six waking hours without eating.
2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat,as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils
3. Eat no more than 20 grams a day of carbohydrates, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups loosely packed of salad or two cups of salad plus one cup of other vegetables
4. Eat absolutely no fruit, bread, pasta grains starchy vegetables or dairy products other than cheese cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbs such as chick peas kidney beans and other legumes are not permitted at this time.


5. Eat nothing that is not on the acceptable foods list.and that means absolutely nothing. 
6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed.
7. Don’t assume any food is low carb instead read the labels. Check the carb count ( it’s on every package) or use the carb counter 
8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings Gravy is often made with flour or cornstarch, and sugar is sometimes an Ingredient in salad dressing.
9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharine. Be sure to count each packet of any of these as 1 gram of carb. 
10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 
11. Drink at least 8 glasses of water each day to hydrate your body, avoid constipation and flush out the by products of burning fat.
12. If you are constipated mix a tablespoon or more of psyllium husks in 250ml of water and drink daily