The Atkins diet can help you lose weight very quickly. The induction phase of this diet usually lasts at least 2 weeks and will require you to reduce your carbohydrate intake by about 20g in one day. This is a dramatic change with the goal of turning your body from previously burning calories into burning fat, primarily. It is important that you follow strict instructions on how to eat snacks during the induction phase to get off to a good start on your diet. Snacking will help you fight fatigue, cravings, and overeating at meals.
Step
Part 1 of 3: Knowing What You Can Eat
Step 1. Understand what needs to be in a snack
The first thing to do is to determine which foods are the right snack ingredients for the induction phase of the Atkins diet. The point of this phase is to drastically reduce the amount of carbohydrates consumed, so of course you need to be aware of low-carb snacks. This snack should consist of fat, protein, and fiber to help you control your appetite between meals very well. You can find many snack recipes online.
Step 2. Consider a cheese-based snack
One of the great things about the Atkins diet is that you don't have to cut out all fatty foods, and you can still enjoy foods like cheese. Cheese can be a great option as a small between-meal snack that will keep your hunger pangs at bay and help you stick to your main meal at the size of the serving.
- Eating 28g of cheese in solids or strands is a great way to snack during the induction phase.
- You can grate some mozzarella cheese with two sliced tomatoes plus a little basil for a delicious lunch.
- Wrapping a bit of grated cheese in lettuce is another great option for eating cheese without any other additives.
Step 3. Try a fruit and vegetable snack
Fruits and vegetables can be great snack choices during the induction phase. Half an avocado is a great snack to include in your meal rotation. As another option, you can try artichokes with a little lemon squeeze. A simple side salad plus a hard-boiled egg is also a great option as a low-carb snack.
- You can mix vegetables and cheese to make a delicious low-carb snack that will keep you from feeling too hungry.
- For example, eat one cup of sliced cucumber and two slices of cheddar cheese.
- You can also mix five green or black olives into the cheese, or eat them without any additives.
Step 4. Choose meat and fish based snacks
There are many choices of meat-based snacks to eat during the induction phase. You can roll cooked ham slices with some raw or cooked greens to make a delicious ham roll. You can replace vegetables with cheese to make a cheese and ham version. Take two slices of ham and spread a tablespoon of cream cheese on each slice. Roll it up to make a delicious phase one snack.
- One fish option is to replace the ham with 85g smoked salmon. Spread cheese on salmon.
- You can roll the salmon and cheese in thin slices of cucumber.
Part 2 of 3: Eating Snacks During Induction Phase
Step 1. Know how often to eat snacks
In the induction phase of the Atkins diet, you should eat one mid-morning snack and one mid-afternoon snack. You probably won't feel the need to snack if you choose to eat four or five small snacks throughout the day instead of three main meals. You need to make sure you don't go more than four to six hours without eating anything. Hot drinks or broth can be used as an alternative to solid snacks.
Step 2. Prepare your snacks
Most snack options can be prepared quickly and easily. For example, it doesn't take long to make cheese and ham rolls or slice avocados. But you may need to prepare this snack in the morning before leaving for work or school. Always try to do this the same day you will eat it, or the night before, so that the snack tastes as fresh as possible.
- For some snack options, such as lettuce, you can prepare larger batches and eat them within a few days to save time.
- Having pre-prepared snacks in the fridge, and in the right portions, will help you control what you eat very closely and know the details of your consumption.
Step 3. Stick to the program
Snacking on any diet can often cause problems, so it's important to keep a close eye on what you're eating and stick to a planned program. Try to vary your snacks so they don't feel repetitive and boring. Experiment with different combinations and ingredients to broaden your horizons.
- There are protein bars and shakes labeled Atkins that are low carb and can be great snacks, but always check the label for net carbs. Some protein bars are made as a snack, and others as a main meal.
- Don't eat protein bars and shakes too often, try to maintain a balanced diet as much as possible.
Step 4. Take care of your water consumption
It is especially important that you drink enough water during the induction phase of the diet. The Atkins diet has a strong diuretic effect so you need to make sure you are not dehydrated. You need to drink eight glasses of water in one day. Each glass should contain 236mL of water.
Part 3 of 3: Sticking to the Diet in the Induction Phase
Step 1. Create a program for your goals
You need to think of this as the first step in your goal of losing weight and living a healthier lifestyle on an ongoing basis. Seeing the induction phase in a broader program can motivate you to stick to the program in these first weeks. Having regular phases and goals can help you stay committed and support you in your weight loss program over the long term.
- Having achievable, specific, and reasonable goals is the most productive way to chart your progress.
- Add a certain amount of regular exercise to your Atkins diet, such as running for thirty minutes twice a week.
Step 2. Don't obsess too much
Sticking to the Atkins program throughout the induction phase will require focus and commitment, but don't let it dominate your mind all the time. If you're constantly obsessing over your net carb count, it can feel overwhelming. Try to only think about it during mealtimes and forget about it at other times.
- Going about your daily routine as you normally would while on a diet will help you stick to the program and show that you are capable of making dietary changes in a sustainable and non-intrusive manner.
- This is the most difficult part of the induction phase when the carb drop is most obvious, so plan an activity with your friends to take your mind off this.
Step 3. Maintain your health while on a diet
If you don't take good care of yourself during the induction phase, you can get sick and end up stopping the diet more quickly. The most likely causes if you feel unwell are dehydration and electrolyte imbalance. There are several things you can do to help avoid this and stay as healthy as possible in the first few weeks of the Atkins diet.
- Drinking eight (236mL) glasses of water a day will keep you hydrated and eliminate the effects of water loss during the induction phase.
- Lack of water weight can cause dizziness and lack of energy. To prevent this, include a good intake of water by consuming enough salt.
- Be sure to eat enough protein, in three servings a day of 134 to 170g, to maintain dry muscle mass.
Step 4. Measure your progress
One way to keep yourself motivated and on track during the induction phase is to keep a track record of your progress. Having a graph or table showing how far you've come will help you keep going in the days ahead. Plan small targets even in the induction phase to establish a path to follow.
- Being consistent in your net carb intake is key to the induction phase, so come up with a plan that illustrates this.
- Try to improve and develop steadily instead of jumping and dropping long distances.
Step 5. Reward your success
After completing the induction phase, take a moment to feel proud and reward yourself. This doesn't mean eating potato chips right away, but rewarding yourself with something that isn't food. You can buy a new CD or DVD, or go see a movie. Frequent small rewards when hitting goals and progressing through the Atkins program can be more effective than one big reward at the end of the program.
- Small rewards can help you stay motivated and experience real benefits beyond just losing your weight.
- Instead of a physical reward, you can give yourself a break from work or school during the day for fun.
Tips
- Plan your snacks for the week ahead.
- Make sure you buy enough groceries at the supermarket to make a snack so you don't find yourself unprepared.
Warning
- Never go 6 hours without eating at any stage of the Atkins diet.
- It is advised to always consult your doctor before going on any diet.
- Apart from reducing carbohydrate intake, the Atkins diet also involves consuming high amounts of saturated fat and salt which can be harmful to your health.
- Side effects of the early period of the diet can include bad breath, fatigue, dry mouth, insomnia, dizziness, nausea, and constipation.
