Veggie Blog

Induction is the first phase of the Atkins diet, and it is the strictest. The old version of this post gave rules in garbled language and made some claims about “breaking addictions” that are not backed by research. This update follows the rules that Atkins itself publishes for health professionals, and adds a few cautions so you know what to ask your doctor.

What is Induction?

According to Atkins, Induction is the first of four progressively more liberal phases, and its aim is to switch the body from burning mainly glucose to burning mainly fat for energy and to jump-start weight loss. Atkins states that Induction lasts 14 days, and in its guidance for health professionals says people stay in it for at least two weeks. It is not essential to begin with Induction. You can read the company’s own page on Phase 1: Induction.

How many carbs can you eat?

The limit is 20 grams of net carbohydrates a day, which Atkins defines as total carbohydrate grams minus fiber grams. Of those, 12 to 15 grams should come from foundation vegetables, equivalent to about six loosely packed cups of salad and two cups of cooked vegetables a day. Count the carbs in vegetables, cheese, olives, avocado and cream, too. The old post said at least 12 to 15 grams should come from vegetables, which matches this. Fruit other than avocado, tomatoes and olives, grains, legumes, starchy vegetables, milk and low-fat or diet products are off the Induction list. Note that Atkins now lists cauliflower as a foundation vegetable, even though the old post called it starchy.

How often should you eat?

Atkins advises eating either three regular meals a day or four or five smaller ones, never skipping meals, and not going more than six waking hours without eating. Each meal, including breakfast, should include 4 to 6 ounces of protein foods. There is no need to cut visible fat from meat, but you should replace it with olive oil or butter on your vegetables. Eat until you are satisfied but not stuffed. The old post said that Atkins is not a calorie-restricted diet and that you can eat as much fat and protein as you like. Be aware that portion size still affects weight, so listen to your body and your doctor.

What about labels, drinks and supplements?

Always read labels. Under FDA rules (21 CFR 101.9), a serving with less than 0.5 gram of total carbohydrate may be listed as zero, so several “zero-carb” servings can add up. Watch for hidden carbs in gravies, dressings and coleslaw. Atkins advises drinking at least eight 8-ounce portions of approved beverages a day, such as water, club soda, herb teas and, in moderation, coffee and tea. It also advises a daily iron-free multivitamin and mineral supplement and an omega-3 supplement. Ask your doctor whether these are right for you. Our post on Atkins and ketosis explains ketone strips.

Who should be careful?

Atkins says the weight loss phases should not be used by people on dialysis, and recommends consulting a physician first, as you would before any weight loss program. Low-carb eating can change how your body handles medicine for diabetes and blood pressure, so people with these conditions need medical supervision. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months, so be wary of promises of dramatic results. See its page on choosing a safe and successful weight-loss program.

What comes next?

After two weeks, Atkins moves you gradually into later phases, adding back foods. For help with the common errors that people make, read common mistakes Atkins dieters make and carbohydrate cravings and the Atkins diet. For the overall picture, see Atkins diet basics.

Planning for Atkins

When it comes to the Atkins diet, your success depends on your planning. Having the right foods on hand when you begin makes a big difference to how well you do. There are plenty of suggestions for Atkins meals in the Atkins books, and plenty of low-carb recipes online.

Planning your meals and snacks is an essential part of any diet, not only this one. If you eat whatever is nearest, it is easy to gain weight, and a lot of us got where we are by letting our eating habits go unchecked for years. A little planning brings them back under control.

Why is it hard at first?

Like every eating plan, the Atkins way of eating takes some effort and an adjustment period. The conventional Western diet relies heavily on carbohydrates. Many people grew up on favorites such as spaghetti and meatballs, meat and potatoes, and pasta casseroles. It will take patience to get used to eating in a different way.

What are the two approaches?

There are two ways to change your diet. The first is to find replacements for your favorite foods with low-carb versions. A lasagna made with slices of eggplant or zucchini instead of pasta has far fewer carbohydrates than the usual one, and spaghetti squash makes a good substitute for spaghetti. There are also low-carb or carb-free substitutes for bread, pasta and sugary products, although you should check the labels, because some contain sweeteners that upset the stomach.

The second approach is to learn recipes that center on protein and other low-carb foods. If you eat meat and fish, there is a wide variety beyond ground beef and chicken. You can add pork, lamb and ham to your weekly routine, or try game birds such as Cornish hen, quail and pheasant. If you have never liked fish, try a different type, because some people who dislike trout love salmon. Shellfish such as mussels, clams and shrimp are also on the list. Vegetarians can build meals around eggs, cheese, tofu, tempeh, nuts and seeds, with plenty of non-starchy vegetables.

What can you keep on hand?

Make sure you have some quick foods ready for snacks and fast meals. Sliced cucumber, radishes and celery tossed with lemon mayonnaise make a great low-carb lunch or side salad. Sautéed peppers, mushrooms and garlic served on arugula with feta cheese is another good option.

How do you plan your meals?

Research and try different low-carb recipes before you need them, so that you have a good idea of what to cook. The most important step you can take is planning. A good stock of easy-to-prepare meals will keep you from hitting the drive-through or a restaurant and breaking your diet. Write a shopping list for the week, and prepare some food in advance when you have time.

If you have tasty food to look forward to every day, you will be less likely to feel deprived. Even during the restrictive first phase, there are many food combinations to try. At first glance the vegetable and protein options may seem limited, but that is only when you compare them with what you were used to. With a little planning and creativity, you can find something interesting to eat every day.

Where can you learn more?

Our posts on Atkins induction rules, Atkins diet foods, Atkins shopping tips and Atkins and sugar cravings cover the details. Low-carbohydrate diets are not suitable for everyone, so talk to your doctor before you start, especially if you have diabetes or kidney problems, or are pregnant.

The old version of this post asked whether the Atkins diet is right for you, and answered with a list of reasons to try it, including a family history of diabetes, being overweight and having certain eating habits. Some of that advice is sensible, and some goes too far. This rewrite keeps the questions and fixes the parts that overreach.

What is your dieting history?

The old post suggests writing down every diet you have tried, what worked, what did not and why you stopped. That is a good exercise. It also says that if low-fat diets have worked well for you and low-carb diets have not, Atkins is probably not for you. The research backs the idea that personal fit matters: in a 12-month trial of 609 adults, a healthy low-carb diet and a healthy low-fat diet produced similar weight loss on average (6.0 kg compared with 5.3 kg, a difference that was not significant), which suggests that a plan you can keep following matters more than the label on it. Read the trial abstract.

Are you “carb sensitive”?

The old post lists signs: feeling hungry right after meals, strong urges to eat during the day, feeling dizzy, foggy and tired without sugar, and feeling sluggish after a meal rich in carbohydrates. “Carb sensitivity” is an informal term, not a diagnosis, and the same symptoms can come from skipped meals, poor sleep or medical problems. MedlinePlus lists anemia, thyroid disease, diabetes, sleep disorders and depression among the causes of fatigue. If you often feel like this, ask your doctor for a check before blaming carbohydrates.

What does your medical history say?

The old post said that if you have prediabetes or diabetes, a low-carb diet such as Atkins may be right for you, and that a family history of diabetes can create a need for it. The truth is more careful. The American Diabetes Association’s 2019 consensus report says that for select adults with type 2 diabetes who are not meeting blood sugar targets, or for whom reducing medicine is a priority, low- or very-low-carbohydrate eating is a viable approach. It also says that a very-low-carb plan can cause fluid loss and a quick drop in blood sugar, so you need advice from a knowledgeable practitioner at the start to prevent dehydration and low blood sugar. The ADA’s 2019 standards of care did not recommend low-carb plans for pregnant or lactating women, people with or at risk of disordered eating, or people with kidney disease, and said to use them with caution with SGLT2-inhibitor drugs because of the risk of ketoacidosis (check the current edition of the standards). Our post on Atkins and diabetes looks at this in more detail, and you can read the ADA consensus report.

Does being overweight make Atkins a better fit?

The old post says that the more overweight you are, the more likely you are to have high blood pressure, high triglycerides and high blood glucose, which is true. But it is not a reason to choose one diet over another. The National Heart, Lung, and Blood Institute notes that adults with overweight or obesity can lower LDL cholesterol and raise HDL by losing only 3 to 5 percent of their weight, whichever way they do it. Pick the plan you can follow, and ask your provider to check your blood pressure, cholesterol and glucose while you lose weight.

Can you live with the rules?

Think about the practical side. The first two weeks can bring headaches, tiredness and constipation, and you need to count carbohydrates. Atkins currently offers plans at different carbohydrate levels (about 20, 40 or 100 grams of net carbs a day, according to its website), and the old post mentioned a “modified” version for people who had bad experiences with both low-fat and low-carb diets. See the Atkins diet basics and Atkins induction rules to find out what is involved, and common mistakes Atkins dieters make for traps to avoid.

What should you do next?

Talk to your doctor if you have diabetes, kidney disease, heart disease or high cholesterol, or if you take regular medication. Write down your answers to the questions above, choose a start date and plan your meals before you begin. If Atkins is not right for you, that is fine; there are other ways to lose weight and keep it off.

View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

When people begin the Atkins program they are often tempted by the many low-carb products on the market: snack bars, baking mixes, pasta and bread substitutes. The old version of this post argued that you should use them sparingly and build your plan on fresh foods instead. That advice holds up, but a few of the supporting claims do not, so I have rewritten the post.

What does an unprocessed Atkins plate look like?

Atkins’ own plan is built on foods such as vegetables, meat, fish, eggs, natural cheeses and, in later phases, fruit and whole grains. The old post said that the center of the plan is fresh vegetables and fresh meat, with natural cheeses, some fruit and, in time, whole unprocessed grains, and no packaged meats, canned vegetables or instant foods. Atkins says that in its Pre-Maintenance phase you still take 12 to 15 grams of net carbs a day from foundation vegetables, and that you add foods such as legumes, fruit and whole grains one at a time. Atkins has renamed some of its plans, but the approach is still built around whole foods. Our guide to Atkins diet foods and how to plan lists them.

Are low-carb packaged foods a problem?

The old post said that these products are technically allowed, can help in a pinch with cravings, but are chemically processed, can trigger carbohydrate cravings in some people and may have hidden carb counts. The last point is the one that holds up best. According to the Ohio State Wexner Medical Center, “net carbs” is a term invented by food companies, and neither the FDA nor the American Diabetes Association endorses it. Read the total carbohydrate line, the fiber and the sugar alcohols. Some people find that sweet low-carb foods make them want more, which is worth noticing for yourself, although I did not find a study that proves it. For better snacks, see low-carb snack ideas.

Is bacon a problem?

The old post said that many Atkins dieters eat bacon daily, and that bacon contains sodium nitrite, which is known to cause cancer. The real concern is wider than one chemical. The World Health Organization classifies processed meat (meat that has been salted, cured, fermented or smoked, such as bacon, ham and sausage) as Group 1, carcinogenic to humans, because there is sufficient evidence that it causes colorectal cancer. The WHO says the risk increases with the amount eaten, and that it could not name a safe level. Red meat is classed as Group 2A, probably carcinogenic. The WHO also says meat can be part of a healthy diet and that many national guidelines recommend limiting processed and red meat. So a low-carb plan built on fish, eggs, poultry, vegetables, nuts and olive oil is a better choice than one built on daily bacon. See the WHO questions and answers on red and processed meat.

Are raw foods always more nutritious?

The old post said raw, whole foods contain more vitamins and nutrients than processed ones and that manufactured foods may contain chemical additives. As a rule, fresh foods have fewer additives and less added salt and sugar, and that is the real argument. But “processed” covers a wide range: frozen vegetables and plain canned fish are processed and can be good options. What matters is the label.

What if weight loss stalls?

The old post says to check whether low-carb processed foods are adding hidden carbs, to focus on the foods in the Atkins pyramid and to shop the outer edges of the store. This is sensible, and our post on overcoming plateaus on the Atkins diet has more ideas. If cravings are the problem, read carbohydrate cravings and the Atkins diet.

Can you still use packaged foods?

Yes, in moderation. The old post admits that busy people may use canned soup or canned vegetables from time to time. Check salt, sugar and added carbohydrates, and keep most of your meals simple.

The old version of this post said that the Atkins diet can help you “stay off the road to diabetes” and that high-carbohydrate diets caused the obesity epidemic. It also described the body’s response to carbohydrates in a way that was both garbled and oversimplified. Diabetes is a serious medical condition, so I have replaced those claims with what major health organizations say about low-carb eating and diabetes.

What causes type 2 diabetes?

According to the National Institute of Diabetes and Digestive and Kidney Diseases, type 2 diabetes is caused by several factors, including overweight and obesity, not being physically active, insulin resistance and genes. You are more likely to develop it if you are 45 or older, have a family history of diabetes, are overweight, or have prediabetes or had gestational diabetes. Symptoms often develop slowly and can include increased thirst and urination, tiredness, blurred vision and sores that do not heal. The old post’s statement that high-carbohydrate diets are the cause of the obesity epidemic is too simple, because many factors are involved.

What does insulin resistance mean?

Insulin helps move sugar from your blood into your cells. In insulin resistance, the cells respond less well, so the body needs more insulin to do the same job. The old post described the pancreas releasing “20 times more insulin” than needed and a chain reaction involving adrenaline. I could not find a source for those details, so I have taken them out. The key point is that being overweight and inactive makes cells less responsive, and losing weight and exercising can improve this.

Is low-carb eating a recognized option for type 2 diabetes?

Yes, for some people. The American Diabetes Association’s 2019 consensus report on nutrition therapy says that for select adults with type 2 diabetes who are not meeting blood sugar targets, or for whom reducing diabetes medicines is a priority, reducing overall carbohydrate intake with low or very low-carbohydrate eating plans is a viable approach. One meta-analysis cited in that report found larger A1C benefits for very low-carb plans at 3 and 6 months, but not at 12 and 24 months. So low-carb eating can help in the short term, and the benefits are less clear over years. Atkins itself recommends its 20-gram plan for people with prediabetes or type 2 diabetes, but that is the company’s advice, not a medical guideline.

What are the risks?

The main risk is low blood sugar. The ADA report says that a very low-carb plan can cause fluid loss and quickly lower blood glucose, so people should speak to a knowledgeable practitioner at the start to prevent dehydration and to reduce insulin and other drugs that can cause hypoglycemia. The ADA’s Standards of Care also say that these plans are not recommended for people who are pregnant or breastfeeding, who have kidney disease, or who have or are at risk of disordered eating, and that they should be used with caution in people taking SGLT2 inhibitors because of the risk of ketoacidosis. In other words, if you take medicine for diabetes, do not start Atkins on your own.

Does Atkins prevent diabetes?

I could not find good evidence that the Atkins diet prevents diabetes. NIDDK lists overweight and physical inactivity among the causes, so keeping a healthy weight and staying active are sensible steps for everyone. The old post said that studies show low-carb diets “can help” with pre-diabetes. The ADA report is about adults who already have type 2 diabetes. For prevention, speak to your doctor about your own risk, have your blood sugar tested, and choose an eating plan you can keep up for years. Our post on Atkins and ketosis explains how ketone strips work, and how Atkins handles cravings and low-carb swaps show practical ways to cut sugar and refined carbohydrates.

What should you do next?

If you have diabetes or prediabetes and are interested in low-carb eating, ask your doctor or a registered dietitian first, and ask what to monitor. Whatever plan you follow, include vegetables, protein and healthy fats, and stay active. If you are looking for gentle movement, our guide to yoga and diabetes: how to start safely covers the basics.