Programa Atkins

THE PROGRAM: PHASE 1
Objectives of Induction
As the name implies, Induction is your initiation into the Atkins Diet weight loss program. All too often, people confuse this first phase of the program with the whole Atkins Diet, but Induction is only the first of four progressively liberal phases. The two main objectives of Induction are:
1. To switch your body from burning primarilycarbohydrates (in the form of glucose) to burning primarily fat (including your body fat) for energy
2. To jump-start weight loss
To encourage your body to burn fat, you’ll initially consume only 20 grams of Net Carbs per day. The carb foods you’ll eat in this phase are primarily vegetables low in carbs but rich in vitamins, minerals, antioxidants and other nutrients, including fiber. For specificson how to do Induction, see How to Do Induction Right.
It’s not essential to start Atkins in the Induction phase, but doing so is the fastest way to blast through the barrier that blocks your fat stores, enabling you to transform your cells into an army of fat-burning soldiers. You’ll stay in this phase for at least two weeks, unless you have very few pounds to shed and they come off very quickly,in which case you can move sooner to Phase 2, Ongoing Weight Loss.

How to Do Induction Right
Many people see remarkably fast weight loss on Induction. Others find it slow going. Whatever your pace, you’ll need to follow the rules precisely to achieve success. This applies equally to those of you who are working on improving blood sugar and insulin levels or lipids. Otherwise, you could becomefrustrated before you’ve had a chance to see what the Atkins weight loss program can really do for you. Abide by the following guidelines and you’ll soon be well on the way to successful results:

1. Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating.
2. At each meal—including breakfast—eat at least 4to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
3. Enjoy butter, oliveoil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.
4. Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of themas foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.
5. Eat only the foods on the Acceptable Foods List for Phase 1.
6. In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.
7. Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packetsa day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.
8. To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction (Phase 1).
9. Each day, drink at least eight 8-ounce...