The aim of the Atkins induction phase is to switch your body from using carbs as energy to using fats. The New Atkins website claims that this period -- which usually lasts around two weeks -- will kick start weight loss. While weight loss is generally fairly rapid when switching to a low-carb diet, certain things will expedite weight loss.
Counting Carbs
During the induction phase, you're instructed to consume no more than 20 grams of net carbs each day. The net carb content of a food is the total amount of carbohydrate, minus the fiber content. The Atkins site suggests that you stick to mainly low-net carb vegetables, such as lettuce, mushrooms, cucumber, celery and bok choy. While you can eat higher carb items, you need to be careful not to overshoot your 20 gram allowance. For instance, green beans, onions and tomatoes all contain more than 4 grams of net carbs per serving, so keep an eye on these.
Controlling Calories
When you limit your carb intake, you eat fewer calories overall, notes nutritionist Dr. Mike Roussell. This is because low-carb diets tend to be superior in enabling you to feel full and satiated. However, you still need to have a calorie deficit -- where you consume fewer calories than you burn -- to lose fat. If you're eating in a caloric surplus during the Atkins induction, you will see some weight loss, as your body will deplete its carbohydrate stores and this carb depletion leads to a loss of water weight. You won't lose any fat tissue, however, unless you're in a deficit.
Fight Against Fat
Atkins is often associated with higher-fat foods, such as bacon, eggs and steak. While these fit the bill in terms of being very low in carbohydrates, the fat contained in these foods boosts the caloric content. This is the same for low-carb snacks like nuts, seeds and cheese. Rather than relying on foods like this, try swapping fatty meats for chicken or turkey breast and high-fat snacks for canned fish, low-fat cheese or vegetable sticks. These are still low in carbs and have less fat and fewer calories.
Get Moving
You can lose weight purely from changing your eating habits, but this isn't the most effective way to do so. The best way to speed up weight loss is to make dietary changes and introduce exercise into your routine, notes the American Council on Exercise. This could be something as simple as going for a brisk stroll every day, or you can be a little more adventurous and sign up at the gym, attend exercise classes or join a sports team.
