Atkins Diet Quick Hits - How long to do Induction?

[hootyhaha]

You say before you go into on going weightloss... do you mean introducting carbs and more food choices besides just protein? What if I do Brazilian Jiu Jitsu and also go to the gym every day to every other day (now, not in the past). Do I need to be cafeful of the induction phase? Or should I just do low carbs, still having good carbs for my activitiy? SOrry to the other guy I accidentally replied off of then deleted the comment :) You probably got this in your inbox. :)

[bowulf]

@hootyhaha Ongoing Weight Loss is the second phase of the Atkins Diet. (There are 4 phases.) You add a variety of foods in rungs and progress through them until you have added back all the foods you intend to eat long term. You also add 5g carbs more per week until you stop losing.

The only thing to be concerned about is ensuring enough electrolytes. You don't need the carbs for the activity. Initially, you might feel less energy, but you'll acclimate within 2-3 weeks.

[hootyhaha]

What drives me insane is when people on Low Carb boards say you can't have caffeine, you can't have aspertame, and even sucralose will hinder Ketosis during induction. So that pretty much prevents any type of drink that will wake you up in the morning, and also prevents you from getting Electrolytes since they're in the drinks that have either Caffeine, Aspertame, or Sucralose! :) I did read one page that said those ingredients don't have an effect on all people doing induction 2 reach ketosis

[bowulf]

@hootyhaha There are some who are sensitive to all those things you mentioned, but others can get by with having a little or a lot. Sometimes those in forums and I am one of them at times recommend based upon what works for almost everybody to guarantee success as opposed to always tagging YMMV on our statements. For electrolytes there are a few options you could use without the artificial sweeteners (I have even posted my own recipe in one of the videos), but a commercial option is endurolytes.

[FatUKThinUSA]

Ugh, I have no energy on Atkins at one week, I feel awful, can hardly walk to the store and I feel nauseous all of the time. I'll stick it out for another week, then I'm done. Nutritionist say it is not safe to be in induction for more than 6 weeks anyway

[bowulf]

@FatUKThinUSA You might think about adding some sodium and potassium into your diet. Your electrolytes might be too low. According to Dr. Atkins, one can be on Induction to do it for 6 months or more, but really it is up to the individual. If you dislike the food choices, progress to OWL -- you open a whole new food groups as progress up with carbs.

[aquafinabo]

its pronounced OF-TEN, if youre gonna make videos, speak correctly

[1000sherry]

@aquafinabo

You need to check your dictionary. It is pronounced OFF-en--no 't' sound. What a nit-picker. This man is trying to help us and you latch on to something he pronounces differently from the way YOU say it....and you are wrong anyway!

[xjun2001]

im confused about the induction. in dr. atkins 2002 book he says you can have 2 cups of lettuce and one cup of none starch veggie like broccoli. well thats only 6 grams or so. where do you get the rest of carbs other than cheese?

[bowulf]

@xjun2001 Salad Veggies don't simply equal lettuce. They include veggies like peppers or cucumbers. With 2 cups of peppers and one cup of tomatoes, you are over 20g per day.

As for other locations of carbs, eggs, dairy -- sour cream, cream, cheese, etc., salad dressing, snack items like avocado or olives all have carbs in them.

[xjun2001]

@bowulf oh,ok. thanks

[TheHealthJunkie]

dude, often is pronounced like off-en, NOT off-ten! do you say soft-ten?

[bowulf]

@TheHealthJunkie Complain to Merriam Webster or English language gurus, the suggest phonetics for the word "often" are:

aw-fuhn, of-uhn; awf-tuhn

The "T" is not necessarily silent.

[TheHealthJunkie]

@bowulf Sorry to get on your case about it. It's just that the trend is pissing me off. I never heard people say off-ten until relatively recently. I appreciate all your Atkins videos, though, dude. Thanks for making them.

[bowulf]

@TheHealthJunkie I actually think I have said it that way for years, but no harm... It's not the first time pronunciation has been brought up in my videos. I am pretty sure most people in NW Iowa pronounce the "T", but what do we know we're Dutch.

[TheHealthJunkie]

@bowulf Yeah, it probably does have to do with the area of the country you're in. Sorry for mentioning it. I'm just starting the Atkins diet, and your videos have helped me a lot. :)

[aquafinabo]

@TheHealthJunkie its pronounced off-ten you dumby.

[AmyCelticProductions]

There is a Pizza place in Gilman, IL called Pizza Palace and THEY have a low carb pizza... they cook the cheese a certain way and make that the crust then they add a sauce, the toppings and more cheese... it is indeed DELICIOUS!

[bowulf]

@AmyCelticProductions I was so disappointed with Godfather's gluten free pizza wasn't low carb friendly being made with rice flour. It's good to know there are some out there that are accomodating our diet. Just wish it was closer to Des Moines... :-D

[SeattleLumbeeGirl]

I cheated during induction! Was stuck in an airport for 12 hours and didn't plan properly. Do I need to start over?

[bowulf]

@SeattleLumbeeGirl The good news is you know why it happened, and how to prevent it in the future. I would say however you would want to do 14 days clean first before progressing OWL. It lets you know you can indeed control your eating and what enters your mouth.

[hmtmomof3]

I have been following a STRICT induction for 8 weeks. I weighed 298 when I started (female) and in the first 6 weeks I lost a total of 30 lbs. I have not been able to budge that scale at all in the past 2 weeks! I'm eating at MOST 1,500

calories per day...some days only 800. Do you think my little stall could mean it's time to move on to OWL? I'm having a really hard time finding induction foods that are high in calories. Any suggestions?

[y2kxair7]

Thank you for the support you are very knowledgable in the atkins ways Been on induction for 30 days and 16lbs gone I am also weight training as I have been for a while before what should u use for a shake afterworkouts while in induction besides the atkins shakes

[bowulf]

If you are in Induction, you should not be having any shakes. (Atkins ones are debatable, but I fall on the no side.) During the OWL phase you can add them back into your diet, but real food should be the imperative. The protein you'd find in a shake can certainly be found in real food (eggs, meat, etc) as well.

[lecahya24]

what about acai berry pills are those good to take while on this eating lifestyle..

[bowulf]

On Induction, I would be concerned about them, but on OWL I would not have any problem.

[NadiaDAidan]

it's my third week on Induction already. Weight loss is painfully slow even thought I have a proper cardio + light weight workout 4-5 times a week. I was wondering can I replace 3 cups of vegetables with more cheese and cream? I find that having just 3 cups of veggies a day does not do anyting for me. I much rather have more that 3 table spoons of cream and more cheese everyday... or would it slow the whole thing down?

[bowulf]

I would experiment with different vegetables -- like only peppers or mushrooms for a few days and excluding the higher carb vegetables like onions / tomatoes from the experiment. It is less advisable to start adding more dairy as that has been more problematic generally than vegetables.

[nixter0]

Please forgive my ignorance, but how would I check my blood chemistry? What questions would I ask my dr?

[bowulf]

Usually if you ask for a annual physical blood workand urinalysis, they'll get everything they need. Things you should be looking for are obviously lipids panel (cholesterol), globulin - liver, BUN - kidney, blood glucose levels after fasting, A1C-diabetes, etc. They are certainly others, but those are the majors I can remember from mine in Jan.

[nixter0]

Thank you for your answer and all the time you put into this.

[emelypinto]

can i do induction for 10 days the would i be in maitane phase?

[bowulf]

Not unless you were at goal, and even then you should complete the entire Induction period.

[3L1ZahhhB3TH]

you just answered so many concerns i had! thanx a ton! <333

[Daisyacero]

is it ok to snack on cheese too and does it affect my weight loss as im eating in between meals during induction/?

[Daisyacero]

is exercise essential in atkins? will it speed up my weight loss or just a bit?

[Daisyacero]

can i put olive oil on my salads? also i like to drink coffee so what milk can i use?>

[bowulf]

Google "Atkins Induction Acceptable Foods List."

Oils are all allowed.

Heavy Cream is allowed, milk is not.

[Zyrano2]

Hi bowulf,

do you actually earn some kind of money with your low carb videos etc? I mean the videos and the emails probably need a lot of time to make/ answer.

Thanks anyway!

[bowulf]

Not really.. If people follow the videos to my website or click the ads, there are a few dollars in my Google ads account, but mostly it is just trying to encourage others achieve the same success.

[2heawy]

New start =)

[2heawy]

From 187 pounds to 167

[2heawy]

Hi, I startet atkins 7 days ago. I have lost 20 pounds already... Is that to much in such short time?

[bowulf]

If you are starving yourself, that is too much. If you are eating when you are hungry, eating at least 2-3 cups of veggies, and drinking your water, then the speed of weight loss matters little. It does seem a little high, but like I said, ensure you are eating when you are hungry and not dehydrated.

[2heawy]

I dont eat veggies didnt know I was suppose to, I only eat bacon,egg,fish and chicken =/ hmm I guess Im doing wrong

[bowulf]

If you can't read the book, watch my Induction videos or search Atkins Induction Acceptable Foods and Rules, and you should get an understanding of what you should be eating. There are so many misconceptions of what is Atkins, so it's not uncommon for these mistakes.

[2heawy]

Ok Thanks for your help, dont have the book but Im gonna watch your videos and try to do a new star, bye the way my mouth smells like **** is that normal?

[bowulf]

Yep, that's part of knowing you are in ketosis.  It should go away in within a few days.

[ericrusso26]

I knew a guy that lost 100 lbs in 7 months on this program. He was in the introduction phase for the whole seven months. He never planned on staying on the diet, within a year, he gained back 50 lbs. He said he noticed when he went on Atkins again, it was harder to lose the second time.

[bowulf]

Yep, learning how to keep the weight off is harder than trying to just drop the weight off as quickly as possible. It's good your friend discovered the difference between all the weight returned.

[Sausent]

Hey.

I just want to say thank you. I got the book and started the Atkins diet.

Ive lost 5 kilos already ( and i only have 5 more to lose! :D)

so thanks for these vids, they help a lot!

[bowulf]

You are welcome, ad thank you for the comments. Congrats on the weight loss!!! With only 5 pounds to go, make sure you start learning the lessons that's going to keep the weight off for good. Way to go!

[INSULTEVERY1]

breakfast- 10 pieces of bacon, 4 scambled eggs

lunch- 1/2 pound hard salami, 1/4 pound sliced cheddar

dinner- 2 t-bone steaks, or three chicken breasts grilled only

is this ok?

[bowulf]

Where's the veggies? You really should try to eat the 2-3 cups of veggies per day. Regarding the hard salami many lunch meats are highly processed and have additional sodium and carbs in them. Bear that in mind and as well.

Finally, eat to the point in which you are satiated. Can you overeat on this diet? Certainly, but your body should tell you when you are done. The amounts look like a lot, but I am going to trust that you are only eating to satiation.

[bizimonki]

Treats: Celery with Philadelphia Cream Cheese (full fat 1 8th of 200g packet) Hard Boiled Eggs. No deviled eggs. Make about 5 every night. Oh and one important thing - nothing else NOTHING even if the urge is too much - when the urge to eat candy hits - go out walking and drink 8 pints of water a day minimum. I walked 3 miles a day sometimes 6. No weight training. Good Luck.

[bizimonki]

Hi,

I have been on Induction for 3 weeks now, and have seen a reduction of weight of 50 lbs. I am keeping to my regime of Bacon & Eggs for breakfast, Salad for lunch and Chicken or Mince Steak with cabbage and Cauliflower, and I find it is indeed a life long diet. I want to keep on Induction for another month or 50 lbs, but I'm scared of adding foods. My Digestive system is mostly acid. Is there any chance I can add milk to my Induction Diet?

[bowulf]

I would wait with milk and gradually add it back until I had progressed to OWL. Milk packs a healthy carb load at 12g of sugar in 8oz. If you are looking for something less acidic, remember other dairy options are still open to you, like cream and cheese (especially cream cheese). However, during OWL you find your CCLL, and if that means you can drink 2 glasses for 24g that is certainly OK. You just need to add it gradually.

[lawestsider12]

for reals all that weight ? good job can u tell me what u ate?

[bizimonki]

Breakfast: 2 Bacon Rashers & 2 Eggs with 1 chicken sausage (get from butcher and ask whats inside should be chicken and herbs only) Lunch: Medium salad (cucumbers, lettuce (iceberg) 1 spring onion diced, 4 button mushrooms diced,mozzarella cheese diced, tiny amount of cheddar cheese grated 1 oz, 1 oz of spinach raw, cauliflower florets 3 small) salad dressing oil & vinegar or Kraft Italian half a teaspoon for flavor Dinner: Chicken, Cabbage & Cauliflower with tablespoon of gravy mix.

[buckwheat40]

@bizimonki wow 50 lb in 3 weeks, how did u do it

[nickandmiah]

Hi, Thanx in advance for your help!! I started atkins induction about 6 weeks ago and I did it for 2 weeks straight. I lost 9 pounds which is great but I havent been able to lose anything else. My weight wont change AT ALL ive been @ 161 for the last 3 weeks. So I eliminated all atkins products (just in case) and no help. I gave myself a 2 day break so that maybe I can boost my body to lose again and nothing. I just dont know what to do anymore. Please help!!!

[bowulf]

Watch my what do about a stall and the "why am I not losing videos." They may apply to your situation. To what rung did you make it to in OWL?

[nickandmiah]

I never started OWL, I stayed on induction because I want to get down to 140 by late oct. So I figured it would help. I just feel lost and aggravated because I dont know how my bodies working so I dont know how to adjust it. U Know?? I got so disappointed last night I gave in and made myself a huge sandwich and today I didnt start induction over. So what do u think I should do next. Ive watched both videos. Should I restart induction and go onto OWL even if I dont lose in the next 2 weeks???

[bowulf]

I look at the disappointment -- obviously you can't correct past events any longer, but you can prevent them from happening again. I would go back into Induction, get my eating under control again without cravings, and then decide for myself on where to head next.

About why no losses, start recording what you are eating like the video said, and we can perhaps spot what is going on. Stopping the convenience and sugar alcohols is a good first step, but there could be others.

[narcismo247]

Buy some "KETONE" strips, or you'll never know weather or not you are burning fat or carbs(KETOSIS).They are simple litmus strips that tell you what you body is burning.

Second research, research, research the carb content of the foods your eating(and watch BOWULF's videos). Unfortunately, there are hidden carbs in most processed foods. Closely moniter what you are eating and use the KETONE strips to see(and eliminate) the foods that are causing your problems.

I sincerely hope this helps.

[itownz]

It was the how much could they lose in 20 days and stick to it for the rest of their life.He did look at your videos and he learned having that quick weight lose doesn't work so he is trying the life lesson :)

Thanks for your answer though.

[itownz]

Sorry but one more question.I am not so sure about this question but my friend wants to know how much would an average person lose if they were on this plan in 20 days if they follow what you say.

[bowulf]

IF they were only on this plan for only 20 days, it would not matter. (as any losses would be temporary) If the question is how much could they lose in first 20 days of the rest of their life following the lessons the learned on the diet, the answer is "it depends." Watch one of my first videos where I deal with this question.  It varies so much on the individual - most people lose 5-10% of their intended weight loss.

Just out of curiousity, which type of question was it?

[itownz]

I was wondering when you said not to have a cheat day but what if you follow the program and your strictly on the diet but maybe once every month or so you can have a cheat day where you have your cookies or your "Christmas meal" but the next day your right back on the diet.Could that be tolerated?

[bowulf]

I never did, but the real question is can you? Dr. A says cheating is the kiss of death, but some big losers like Jimmy Moore swears by them. For me, cheat days would happen more and more often, and eventually lead me back to where I started. I talk from my own experience, but there are definitely other big losers' experiences.

I might be just the guy who played safe because I sensed I had a lot to lose. (healthwise)

[zegonzales]

what´s actually the so called "Yogurt exception" Im thinking aboiut adding daily Kefir cups when I reach OWL.

[bowulf]

I am not a huge believer in the Yogurt exception as no one has ever tested how active the yogurt cultures are and how much glucose they consume when chilled. The exception says that the yogurt bacteria actually eat all the sugar in yogurt, and the actual carbs are actually much lower than the listed carbs due to this digestion while in transport.

[Butterfryby]

I have to say I started Atkin's a month ago and your videos have been a HUGE help. I love them! I was just curious having been on induction for about a month. I feel great and have had no bad reactions to induction, but for this last week I had a couple days were I had a substantial loss of appetite for anything. Even your low carb choco cake (SHOCKER!). Could it have been slight induction flu? or does it sometimes just happen?

[bowulf]

Could be Induction flu with ketosis setting in again, or it could your body's way of telling you to progress to OWL. The appetite suppression is amazing when it hits, but it is important to eat something. Watch it for a few days, and if it sticks around, start with OWL.

[cc1sillygoose]

Thank you for the info......I fall in the later category, and am now am going to take a step up.....and do on going weight loss.

[bowulf]

It's easy to do to get out of normal concerned over good carbs -- not the nasty added for no reasons to meat. I am specifically referring to things like more veggies, melon, dairy (yogurt), or even corn every once in awhile. There are good things in this world that given the right low carb platform are fine to re-add. Find your CCLL, and exploit it.

Like I said to the OP, you know your tastes and what you want. I could live a long time on Induction and not be bored.

[nicsweed]

Great video;) I luv low carb!

[bowulf]

Thanks - I have never felt better too.