Colette's Blog. Depending on how much weight one needs to lose, he or she can safely continue on Induction up to six months as long as the following four conditions are met:. Blood chemistries, lipid values, blood pressure or blood sugar levels continue to improve or remain stable and within normal limits.
One feels well and is experiencing a high energy level, normal sleep patterns and stable moods. That being said, if a person has a great deal of weight to lose, one can certainly stay on Induction for six months or even more.
When switching to Ongoing Weight Loss, the rate of loss will naturally diminish slightly. In some cases, people report acceleration in weight loss when they move to OWL. It really depends on the individual and you should not hesitate to move on. Foods that must be avoided during induction include any added sugars; starchy vegetables potatoes, yams, corn, winter squash ; bread, pasta and grains; trans fats hydrogenated or partially hydrogenated vegetable oils ; whole, reduced-fat or skim milk; any fruit; and nuts, seeds and their butters.
Any food that is a combination of protein and carbs such as lentils, chickpeas, kidney beans or other legumes should not be eaten during this phase. Although alcoholic spirits have zero net carbs, light beer and dry wine have a few and regular beer has more, all alcohol should be avoided during induction because the body will use it as fuel instead. Dieters should remain in Phase 1 for a minimum of two weeks, but they can stay in the induction phase for a longer period if they have a lot of weight to lose.
According to the Atkins website, it poses no health risk for a dieter to stay in induction until she reaches her goal weight. The concern is that the dieter might have rapid weight loss but not learn about permanent weight control, which comes by going through all phases of the program.
Dieters can skip induction altogether and start in Phase 2 Ongoing Weight Loss, or OWL if they find induction too restrictive or if they have minimal weight-loss goals or a longer time frame in which to lose the weight. The four phases of Atkins are a continuum during which there is a gradual increase in the consumption of whole food carbohydrates.
In all phases of the Atkins Diet, net carbs, not calories, are counted. However, calories do count. Generally, female dieters losing weight on the Atkins Diet eat from 1, to 1, calories a day; male dieters consume from 1, to 2, calories. According to the Atkins website, research supports that dieters on a low-carb program burn more calories than dieters on a low-fat diet, and people who follow an Atkins program consume fewer calories compared with people on a low-fat diet plan.
The first phase of the Atkins diet, aptly named the induction phase, is more restrictive than later phases and is designed to jump-start your weight loss. You are limited to 20 grams of net carbohydrates each day, which refers to the amount of carbs in a food item minus the fiber content.
Aim to get 12 grams to 15 grams of your daily carb allotment from vegetables. The goal of the induction phase is to focus on getting the majority of your carbohydrates from leafy greens and other high-fiber, nonstarchy vegetables.
Resources Research Driven by Science. Designed for Life. The first determinant is whether the two primary and entwined purposes of Induction have been achieved: Shifting to burning primarily fat for energy; and Kick-starting weight loss.
Is within 15 pounds of goal weight. Is bored with Induction phase food choices, which might lead to noncompliance. Has been in Induction for several months and is more than halfway to goal weight. Still has more than 30 pounds to lose.
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