Phase One Overview: Beginning a Low Carb Diet

PHASE ONE LOW CARB DIET TIPS

PHASE ONE OVERVIEW: BEGINNING A LOW CARB DIET

PHASE ONE FACTS ON WEIGHT LOSS

PHASE ONE TRANSITION

Phase 1 is all about changing the way your body uses nutrients, so these first few weeks will be essential to your weight loss journey. See details below on Induction and how to get started with your low carb diet.

How long

A minimum of two weeks, but you may safely follow it for much longer if you have a lot of excess weight to lose or prefer to lose most of your excess pounds relatively quickly. You’ll stay in this phase until you’re 15 pounds from goal weight.

Purpose

Shift your body from burning primarily carbs to burning primarily fat, kick-starting weight loss.

Goal

Significantly drop your daily Net Carb intake to an average of 20 grams (no less than 18 and no more than 22) of Net Carbs, the level at which almost anyone begins to burn primarily fat.

10 DIET TIPS FOR WEIGHT LOSS

Have three meals and two snacks a day.

Never starve yourself or go more than three or four waking hours without eating. If you prefer, have five or even six small meals. You never want to allow yourself to become ravenously hungry. That can open the door to eating whatever’s at hand. Not a good idea!

Consume 20 grams of Net Carbs a day.

Of these, 12–15 grams should be in the form of foundation vegetables. It’s fine to average 20 grams a day over several days, but don’t go below 18 grams or above 22 on a single day. Dropping below 18 probably won’t make you lose weight any faster and is unlikely to satisfy your vegetable requirement. Going above 22 could interfere with triggering weight loss. Select carb foods from the list of Phase 1 acceptable foods.

Learn more about net carbs and how to calculate them to get the most out of your diet.

Eat sufficient protein at every meal.

As you now know, protein plays a key role in weight loss and protects lean muscle mass, so you lose only fat. A useful tip to follow on Atkins 20, Phase 1 is to consume three 4-6 ounce servings each day

Don’t restrict fats.

Consuming fat is essential to slimming down on Atkins. Fat also heightens the flavor of foods and enables your body to absorb certain vitamins. Always accompany a carb snack with either fat or protein. For example, have cucumber slices with a piece of cheese. Consume 3T of added fat daily.

Drink at least eight 8-ounce glasses of water daily.

Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth (not the low sodium kind).

Avoid dehydration or electrolyte imbalance.

An important tip to remember during Phase 1 is the initial loss of water weight is normal, but it can lead to light-headedness and rob you of your energy. These symptoms disappear once you’re burning primarily fat, but in the meantime, be sure to consume sufficient salt in the form of salty broth, salt, tamari, or soy sauce.

Watch out for hidden carbs.

Read food labels carefully, particularly on condiments. In restaurants, ask for oil and vinegar to dress your salad, request sauces on the side, and feel free to ask the server what’s in a dish.

Use sugar substitutes—in moderation.

That means no more than three packets a day.

Consider Atkins® products.

Atkins® products are formulated to reduce the impact on your blood sugar level. The majority of Atkins® products can be suitable for Phase 1, as long as you don’t sacrifice the intake of foundation vegetables (12 to 15 net carb daily requirement) and count the net carbs in your daily net carb count. If you are in Induction, you have 5 to 8 grams of net carbs to use for dairy, dressings, or Atkins products. You can plan accordingly.

Acceptable foods only.

Eat nothing that isn’t on the list of Phase 1 acceptable foods, unless you plan to continue on Phase 1 for longer than two weeks. If so, then it is acceptable to add nuts and seeds.

Our low carb food list is an easy guide to your Phase 1 low carb eating plan. Most fish, poultry, and meat do not contain carbs so you can feel free to enjoy them, but use this list of low carb foods to be sure you are getting your 12 to 15 grams of net carbs in vegetables as well.**

All fish including:

• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
• Cod
• Halibut

All fowl including:

• Cornish hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
• Ostrich

All shellfish including:

• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
• Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs in any style, including:

• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Fats and Oils:

Consuming a healthy amount of fat is an important part of Atkins. There are no carbs here, but keep in mind that the recommended daily intake for added fats is 2-4 tablespoons daily. Do not allow any oils to reach overly high temperatures when cooking, and use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

• Butter
• Mayonnaise – make sure it has no added sugar
• Olive oil
• Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best:
  • Canola
  • Walnut
  • Soybean
  • Grape seed
  • Sesame
  • Sunflower
  • Safflower

Artificial Sweeteners:

Limit your sugar substitutes to no more than three packets a day. One packet equals 1 gram of net carbs.

• Sucralose
• Saccharine
• Stevia

Beverages:

Pay close attention to your beverages, as they are often a major source of hidden sugars and carbs. It is important to drink at least 64 ounces of water a day during Atkins 20, Phase 1. Drinking enough fluid assists with weight loss and is essential to maintaining good health.

• Clear broth/ bouillon (make sure it has no sugars added)
• Club soda
• Cream, heavy or light
• Decaffeinated or regular coffee and tea*
• Diet soda (be sure to note the carb count)
• Flavored seltzer (must say no calories)
• Herb tea (without added barley or fruit sugar added)
• Unflavored soy/almond milk
• Water – at least eight 8-ounce glasses per day including:
  • Filtered water
  • Mineral water
  • Spring water
  • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual.

Cheese

Net Carbs

New Serving Size

0.2

1 TBSP

Parmesan, grated

0.3

1 oz

Goat, chevre

0.4

2 TBSP

Bleu cheeses

0.4

1 oz

Cheddar

0.6

1 oz

Gouda

0.6

1 oz

Mozzarella, whole milk

0.8

2 TBSP

Cream cheese, whipped

0.9

1 oz

Parmesan, chunk

1

1 oz

Swiss

1.2

1 oz

Feta

Keep in mind that cheese does contain carbs, about 1 gram per ounce, and we recommend consuming no more than 3-4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1-inch cube.

Foundation Vegetables

Net Carbs

New Serving Size

0

1/2 cup

Alfalfa sprouts (raw)

0.1

1/2 cup

Chicory greens (raw)

0.1

1/2 cup

Endive (raw)

0.1

1/2 cup

Escarole (raw)

0.1

5, each

Olives, green

0.1

1/2 cup

Watercress (raw)

0.2

1/2 cup

Arugula (raw)

0.2

1, each

Radishes (raw)

0.2

1/2 cup

Spinach (raw)

0.4

1/2 cup

Bok choy (cooked)

0.5

1/2 cup

Lettuce, average (raw)

0.6

1/2 cup

Turnip greens (cooked)

0.7

1 each

Heart of palm

0.7

5, each

Olives, black

0.7

1/2 cup

Radicchio (raw)

0.8

1/2 cup

Button mushroom (raw)

1

1, each

Artichoke (marinated)

1

1 stalk

Celery (raw)

1

1/2 cup

Collard greens (cooked)

1

1, each

Pickle, dill

1

1/2 cup

Spinach

1.2

1/2 cup

Broccoli rabe (cooked)

1.2

1/2 cup

Sauerkraut (drained)

1.3

1/2 fruit

Avocado, Haas

1.4

1/2 cup

Daikon radish, grated (raw)

1.5

2 TBSP

Red/white onion, chopped (raw)

1.5

1/2 cup

Zucchini (cooked)

1.6

1/2 cup

Cucumber, sliced (raw)

1.7

1/2 cup

Cauliflower (cooked)

1.8

1/2 cup

Beet greens (cooked)

1.8

1/2 cup

Broccoli (cooked)

1.8

1/2 cup

Fennel (raw)

1.8

1/2 cup

Okra (cooked)

1.8

1/2 cup

Rhubarb (raw)

1.8

1/2 cup

Swiss chard (cooked)

1.9

6 stalks

Asparagus (cooked)

1.9

3, each

Broccolini (cooked)

2.2

1/2 cup

Bell pepper, green, chopped (raw)

2.2

1/2 cup

Sprouts, mung beans (raw)

2.3

1/2 cup

Eggplant (cooked)

2.4

1/2 cup

Kale (cooked)

2.4

1/2 cup

Scallion, chopped (raw)

2.4

1/2 cup

Turnip (cooked)

2.5

1, each

Tomato, small (raw)

2.6

1/2 cup

Jicama (raw)

2.6

1, each

Portobello mushroom (cooked)

2.6

1/2 cup

Yellow squash (cooked)

2.7

1/2 cup

Cabbage (cooked)

2.9

1/2 cup

Green beans (cooked)

3

1/2 cup

Bell pepper, red, chopped (raw)

3.4

2 TBSP

Leeks (cooked)

3.4

2 TBSP

Shallot, chopped (raw)

3.5

1/2 cup

Brussel sprouts (cooked)

4

1/2 cup

Spaghetti squash (cooked)

4.6

10, each

Cherry tomato

4.6

1/2 cup

Kohlrabi (cooked)

4.7

1/2 cup

Pumpkin, mashed (cooked)

5.3

2 TBSP

Garlic, minced (raw)

5.4

1/2 cup

Snow peas (cooked)

8.6

1/2 cup

Tomato (cooked)

These vegetables are the nutrient-dense, higher-fiber foundation for the Atkins way of eating. Aim for 12-15g of net carbs from vegetables per day, which is equivalent to several cups depending on the net carb content of the variety you select. One cup of veggies is roughly the size of a baseball. Measure salad vegetables raw.

Foundation Vegetables

Net Carbs

New Serving Size

0

1/2 cup

Alfalfa sprouts (raw)

.1

1/2 cup

Chicory greens (raw)

.1

1/2 cup

Endive (raw)

.1

1/2 cup

Escarole (raw)

.1

5, each

Olives, green

.1

1/2 cup

Watercress (raw)

0.2

1/2 cup

Arugula (raw)

0.2

1, each

Radishes (raw)

0.2

1/2 cup

Spinach (raw)

0.4

1/2 cup

Bok choy (cooked)

0.5

1/2 cup

Lettuce, average (raw)

0.6

1/2 cup

Turnip greens (cooked)

0.7

1 each

Heart of palm

0.7

5, each

Olives, black

0.7

1/2 cup

Radicchio (raw)

0.8

1/2 cup

Button mushroom (raw)

1

1, each

Artichoke (marinated)

1

1 stalk

Celery (raw)

1

1/2 cup

Collard greens (cooked)

1

1, each

Pickle, dill

1

1/2 cup

Spinach (cooked)

1.2

1/2 cup

Broccoli rabe (cooked)

1.2

1/2 cup

Sauerkraut (drained)

1.3

1/2 fruit

Avocado, Haas

1.4

1/2 cup

Daikon radish, grated (raw)

1.5

2 TBSP

Red/white onion, chopped (raw)

1.5

1/2 cup

Zucchini (cooked)

1.6

1/2 cup

Cucumber, sliced (raw)

1.7

1/2 cup

Cauliflower (cooked)

1.8

1/2 cup

Beet greens (cooked)

1.8

1/2 cup

Broccoli (cooked)

1.8

1/2 cup

Fennel (raw)

1.8

1/2 cup

Okra (cooked)

1.8

1/2 cup

Rhubarb (raw)

1.8

1/2 cup

Swiss chard (cooked)

1.9

6 stalks

Asparagus (cooked)

1.9

3, each

Broccolini (cooked)

2.2

1/2 cup

Bell pepper, green, chopped (raw)

2.2

1/2 cup

Sprouts, mung bean (raw)

2.3

1/2 cup

Eggplant (cooked)

2.4

1/2 cup

Kale (cooked)

2.4

1/2 cup

Scallion, chopped (raw)

2.4

1/2 cup

Turnip (cooked)

2.5

1, each

Tomato, small (raw)

2.6

1/2 cup

Jicama (raw)

2.6

1, each

Portobello mushroom (cooked)

2.6

1/2 cup

Yellow squash (cooked)

2.7

1/2 cup

Cabbage (cooked)

2.9

1/2 cup

Green beans (cooked)

3

1/2 cup

Bell pepper, red, chopped (raw)

3.4

2 TBSP

Leeks (cooked)

3.4

2 TBSP

Shallot, chopped (raw)

3.5

1/2 cup

Brussel sprouts (cooked)

4

1/2 cup

Spaghetti squash (cooked)

4.6

10, each

Cherry tomato

4.6

1/2 cup

Kohlrabi (cooked)

4.7

1/2 cup

Pumpkin, mashed (cooked)

5.3

2 TBSP

Garlic (minced, raw)

5.4

1/2 cup

Snow peas (cooked)

8.6

1/2 cup

Tomato (cooked)

Salad Garnishes

Net Carbs

New Serving Size

0

3 slices

Crumbled bacon

0.5

1 egg

Hard-boiled egg

1

1/2 cup

Sautéed mushrooms

1.2

2 Tbsp

Sour cream

(see above carb counts)

Grated cheeses

Herbs and Spices

Net Carbs

New Serving Size

0

1 TBSP

Basil

0

1 TBSP

Cayenne pepper

0

1 TBSP

Cilantro

0

1 TBSP

Dill

0

1 TBSP

Oregano

0

1 TBSP

Tarragon

.1

1 TBSP

Parsley

.1

1 TBSP

Chives (fresh or dehydrated)

.8

1 TBSP

Ginger, fresh, grated

.8

1 TBSP

Rosemary, dried

.8

1 tsp

Sage, ground

.9

1 tsp

Black pepper

.9

1 clove

Garlic

Herbs and spices are a great way to enhance the flavor of your food. When shopping for dried or packaged herbs and spices, read the labels closely to make sure they contain no added sugar.

Salad Dressings

Net Carbs

New Serving Size

0

1 TBSP

Red wine vinegar

1

2 TBSP

Caesar

1.4

2 TBSP

Ranch

2.0

2 TBSP

Lemon juice

2.3

2 TBSP

Bleu cheese

2.4

2 TBSP

Lime juice

2.7

1 TBSP

Balsamic vinegar

3

2 TBSP

Italian, creamy

Read labels carefully. Any prepared salad dressing without added sugar, and no more than 3 grams of net carbs per serving, is acceptable in phase one. Or make your own!

Do I have to start Atkins in Phase 1?

No. You can start in any of the first three phases. If you have just a few pounds to lose, up to about 15, you can probably start in Phase 2 at 25 to 30 grams of Net Carbs a day. If you are heavier, you can also start here, but it may take a little longer to lose weight without the kick-start that you get in Phase 1. You can also begin in Phase 3 at, say, 40 grams of Net Carbs a day if you have less than 40 pounds to lose.

Do I have to count carbs if I follow the meal plans exactly?

No. However, it’s unlikely that you’ll follow them to the letter day in and day out unless you eat every meal at home, so it’s a good idea to use the Atkins Carb Counter. Also, if you aren’t precise about serving size, you may be consuming more carbs than the meal plan indicates. In any case, it’s important to know how to count carbs (actually, grams of Net Carbs) as you start to add back more foods. Counting provides a double check that improves your likelihood of success from the start.

Must I have two snacks a day?

Not necessarily. If you’re having four or five small meals a day, you may not feel the need for snacks, but be very careful not to go more than four to six hours between meals. Instead, have a hot drink, perhaps a cup of broth.

What is water weight loss?

The first few pounds you lose on any weight-loss program are primarily water, this seems to be a general weight loss fact to follow. Atkins particularly has a diuretic effect.

Can I eat as much protein and fat as I wish?

No. Eating excessive protein will make you sluggish and interfere with weight loss. Overeat fat and you’ll create a calorie bomb and may slow down weight loss.

Why do I have to drink so much water?

Most people are borderline dehydrated all the time. Drinking enough fluid helps flush toxins from your body, combats constipation and bad breath, lubricates your joints, and is important to your overall health. Staying hydrated also assists with weight loss. Remember, some of your water requirement can be satisfied with coffee, tea, or other clear beverages, including broth.

Most bacon is sugar or maple cured. Does that mean I can’t eat bacon?

Bacon is fine in moderation. Any residual sugar from the curing process in bacon, ham, or other pork products is burned off when you cook it.

Why do the carb counts for some vegetables differ depending on whether they’re raw or cooked?

This is a very common question individuals ask when starting the first phase of Atkins 20. Cooking compacts vegetables such as spinach or cabbage significantly. Carb counts reflect the cooked amount. Chopping or grating a vegetable also compacts it more than slicing does, and that impacts the carb count as well.

Can I have dessert in Phase 1?

Yes, as long as you get your quota of foundation vegetables and don’t exceed your Net Carb daily limit. A dessert should contain no more than 3 grams of Net Carbs per serving. An Atkins Endulge bar or one of our dessert recipes is a good choice.

Can I eat more carbs one day if I cut back the next?

By maintaining a constant level of carb intake from day to day, you’re more likely to keep your blood sugar on an even keel. But a range of 3 or 4 grams of Net Carbs from one day to the next should not create a problem as long as your average intake is consistent. If you do overindulge one day, simply return to your current level the next day.

Why can’t I do Atkins during the week and then take the weekend off?

Doing so will mean that you’re consistently returning to a primarily blood sugar metabolism for two days. It’s a fact during Phase 1 that it takes several days to reignite your fat-burning engine. Stopping and starting, known as “carb cycling,” will lessen the likelihood that you’ll lose weight or keep it off.

Will drinking caffeinated beverages interfere with weight loss

Although the initial guidelines of Atkins advised individuals to eliminate caffeine without exception, the guideline has since been liberalized to advise avoiding excessive consumption and the guidelines include caffeine as desired and tolerated by each individual.

Can I consume beer, wine, or other alcohol in Phase 1?

No. However, once you transition to Phase 2, you can consume moderate amounts of most alcoholic beverages, assuming it doesn’t interfere with weight loss.

If the object is to stay at 20 grams of Net Carbs a day, why can’t I have Atkins bars and shakes or a slice of bread instead of all those vegetables?

You’re not just tracking your carb intake; you’re also aiming for a well-balanced meal plan full of vitamins and other nutrients provided by vegetables, along with fiber to help manage your hunger. One slice of bread might represent the balance of your daily carb intake in Phase 1, which would put your blood sugar back on the roller coaster.

Why can’t I drink tomato or orange juice with my breakfast?

The juicing process removes all or most of the fiber in fruit and vegetables, concentrating the sugar hit. You’ll be able to introduce tomato juice in Phase 2. In Phase 3, oranges and other citrus fruits are acceptable.

Why is cream allowed in Phase 1 but not milk?

Strange as it may seem, milk is higher in carbs than cream, thanks to the lactose (a form of sugar). In Phase 2 you can reintroduce small amounts of whole milk. Or dilute cream with some water, if you prefer.

I’m experiencing cravings for sweets and other high-carb foods such as muffins, bread, and chips. How do I stay in control of my appetite?

Most likely your blood sugar levels have not yet stabilized, which usually occurs after the fifth day on Atkins. Once you’re burning fat for energy, it acts as a natural appetite suppressant. Sometimes women have cravings right before their menstrual period. Or you may be going too long between meals or snacks, eating foods that contain hidden sugars or grains, or not consuming enough fat. When you experience cravings for high-carb foods, have an Atkins Advantage bar or shake, half a Hass avocado, some cheese, or some olives instead. Hunger and cravings can also be confused with thirst, so drink up.

I’m having a hard time staying motivated. What should I do?

It’s definitely easier to achieve any goal with someone who has your back. Find a buddy who wants to lose weight too, whether it’s your significant other, a friend or family member or someone in the Atkins Community. He/she can help you stay on track and achieve your goals.

After two weeks on Atkins, it’s decision time. Assuming you’ve been following the program correctly and have lost weight over the last two weeks, you can choose to remain in Phase 1 (Kick-Start) or transition to Phase 2 (Balancing).

THE FAST TRACK

If you’re motivated by quick weight loss and thrive on structure and a minimum of choices, you may choose to stay in Phase 1 beyond two weeks. To make this process easier, as well as set the stage for when you do decide to move on:

• Continue to consume 20 grams of Net Carbs a day beyond the first two weeks.
• Try adding nuts and seeds to your list of acceptable foods. Nuts are full of protein and healthy fats and are relatively low in Net Carbs, thanks to their high fiber content.

To make it easy, swap out 3 grams of Net Carbs from other foods, such as 1/2 cup of green beans, a smallish tomato, or 11/2 cups mixed greens, for 3 grams of nuts or seeds, but without letting your intake of foundation veggies dip below 12 grams of Net Carbs. (You’ll still have 5 grams for Atkins bars and shakes, sweeteners, dressings, or condiments.)

As a quick guide, 3 grams of Net Carbs of nuts or seeds translates to 30 almonds, 3 tablespoons macadamia nuts, 2 tablespoons peanut butter, 2 tablespoons pistachios, or 4 tablespoons shelled sunflower seeds; 24 walnut halves come in at 3.4 grams. Portion out nuts and seeds in advance to avoid overeating. A couple of tablespoons of walnuts, almonds, pecans, or pumpkin seeds make a great snack.

Transition to Phase 2 (Balancing) no later than when you’re within 15 pounds of your goal weight. At that point it’s time to start transitioning to a permanent way of eating by introducing foods higher up the Carb Ladder.Or top a salad with sunflower seeds or chopped walnuts. You can also now have other nut and seed butters (stuff them into celery sticks) or coconut, almond, and other nut flours (available in the baking section or specialty foods aisle of the supermarket).

SLOW AND STEADY

Alternatively, you may choose to lose the bulk of your weight in Phase 2 (Balancing). If you’re comfortable with a slower, steadier rate of weight loss, after two weeks (or a few more) start to climb the Carb Ladder. You begin adding Balancing foods in 5g increments. The gradual increase in Net Carb intake and reintroduction of new foods allows you to continue to shave off pounds and inches, maintain appetite control, and feel energetic. You’ll also gradually come to understand which, if any, foods trigger cravings for more of the same and/ or interfere with weight loss.

You may find that you’re comfortable at a relatively low level of Net Carbs a day, perhaps 25 to 35 grams, which is not all that different from Kick-Start but does allow you to eat such delicious, nutritious food as nuts and seeds and then berries, melon, and cherries. Next you’ll move on to Greek yogurt and fresh cheeses. Or you may find you can go considerably higher, say 50 or 60 grams of Net Carbs or even more, which will allow you to include legumes and some vegetable juices

The balancing process enables you to find what works for you. Understanding your carb tolerance is the bridge from a weight-loss diet to a diet for life.