So you’ve decide to join us over at our #TheLowCarbChallenge private Facebook group and challenge! Now, how to kick off your low-carb “diet” so that you start losing the most weight in the least amount of time? In a word, induction. While I just count carbs and don’t follow any particular “plan” I do suggest my clients follow at least a couple weeks of Atkins induction for the best start.
Induction helps to kick start your loss by helping you get into ketosis quicker. What that means is simply that your body will shift from burning primarily carbs to burning primarily fat, kick-starting weight loss. That’s the main premise and objective in a low-carb “diet.”
I say diet but this is really a way of eating or lifestyle change because if you truly embrace it and learn how to make low-carb substitutions for their higher in carb counterparts you can maintain this lifestyle forever without any deprivation.
You can find all sorts of great information on all phases of low carb diets on the Atkins website. When starting off the induction phase has you limit your carbs to less than 20 net carbs per day. Net carbs = total carbs minus grams of fiber and minus any alcohol (NOT regular) sugars that are contained in each item you eat.
I strongly suggest you write down EVERYTHING that passes your lips until you know for certain exactly how many carbs you are eating each day. That means everything you eat and drink. That includes spices, condiments, meds, everything! You will be amazed where those buggers can hide!
I also recommend drinking 1/2 your body weight in water every day to help flush the fat you will losing! It really can make a huge difference in what you see in the mirror!
So what can you eat during induction? According to Atkins the list below are acceptable foods and you can find a quick grocery list here on my site. The things that are NOTICEABLY ABSENT are any starches, pasta, rice, (which are all very high in carbs) but also ANY flours, even nut flours because you will see that nuts are NOT permitted in induction. Neither is alcohol. You can introduce certain alcohols after induction but for a quick start steer clear of them for the first few weeks. On the PLUS side most meats have zero carbs so don’t be afraid to have a nice burger sans bun or steak!
What you CAN eat during Induction:
• Cornish Hen
• Crabmeat (Real NOT fake, which is FULL of carbs)
• Blue cheese
• Cream cheese
Eat approximately 12 to 15 net carbs a day from vegetables
• Alfalfa sprouts
• Bok choy
• Chicory Greens
• Lettuce Iceberg
• Romaine lettuce
While higher in carb count than the greens above you can still include these but be sure to calculate your carb count:
• Artichoke hearts
• Bamboo shoots
• Broccoli boiled
• Broccoli raw
• Broccoli rabe
• Brussels sprouts
• Collard greens
• Hearts of Palm
• Olives green
• Olives black
• Spaghetti squash
• Summer squash
• Water chestnuts
HERBS AND SPICES – Be sure to check carb count HERE
• Sour cream
• Blue Cheese
• Lemon juice
• Oil and vinegar
FATS AND OILS
• Mayonnaise – make sure there is no added sugar
• Olive oil
• Coconut Oil
• Grape seed
ARTIFICIAL SWEETENERS –Vary brand to brand
• Clear broth/ bouillon
• Club soda
• Cream – heavy or light,
• Decaffeinated or regular coffee and tea
• Diet soda
• Flavored Seltzer
• Herb tea
• Water – drink 1/2 your body weight in ounces of water per day
Here’s all those foods in a graphic so you can see it simply:
If you would like that chart in a PDF so that you can print it off and tuck it into your purse or pocket you will find itby clicking on the link above.
Write down EVERYTHING you consume! Google carb counts when a nutritional label is unavailable. Remember that per American standards a product can list 0 carbs if a serving contains less than one and most restaurants and fast food chains list their nutritional data on their websites.
The most important thing to remember is to eat only when hungry, NOT bored (if you are bored hop onto #TheLowCarbChallenge Facebook group to chat us up!) stop eating when full NOT stuffed! If you find you are hungry (you shouldn’t be and remember you are NOT counting calories) eat more FAT! That will fill you up! Add mayo, fry up some bacon or make yourself a bulletproof coffee or a fat bomb! YES! Low-carb candy!
If you suffer from what some call Atkins flu during induction (it just means that you are transitioning into ketosis – that’s a good thing!) feeling sluggish, maybe having a headache, just make yourself some good and SALTY chicken or veggie broth! It’s what your body is craving and the symptoms will quickly dissipate!
Most of all remember that it gets simpler and easier as you go along and learn what is low and what is high in carbs! In the meantime do NOT hesitate to ask anyone questions concerning carb count or anything else low carb related on #TheLowCarbChallenge Facebook group! We’re all in this together and I am in it for life!
I look forward to losing with you! That makes us all winners! See you on the Facebook group, and in the meantime, ciao for now!
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Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.