Last Updated: January 15, 2021
Does all the talk about ketogenic diets, Nutritional Ketosis, blood ketone levels, and macronutrient ratios have you feeling overwhelmed and confused?
Have you tried to follow Atkins guidelines that someone gave you, but find the targeted ratios – especially the protein and fat percentage – too difficult to meet?
Maybe you skipped over reading one of the Atkins books and are using information you've pieced together from several different sources online, but you aren't having much success.
Although, the popularity of blood ketone meters, extremely high-fat diets, and low protein consumption continues to grow among low-carb advocates, these weight-loss ideas do not reflect a typical, healthy, low-carb diet.
If you're brand new to low-carb nutrition and dietary ketosis, you don't have to worry about the protein content of your chicken breast and vegetables. Nor do you need to figure out how to drive your dietary fat percentage higher, or whether you need to limit your snacks to fit within a limited calorie range.
Low-carb weight loss doesn't have to be that complicated.
In this simple low-carb diet guide for beginners, you'll find the most important basic principles for Old-School Atkins that you need to know to be successful right now.
But first, what is Old-School Atkins?
The Atkins Diet has been around for a very long time.
First introduced in 1972, it has evolved over the decades into what the ANA now calls Atkins 20, Atkins 40, and Atkins 100. There is also an Eco-Atkins plan for vegetarians.
Unfortunately, the changes have not been beneficial for everyone.
In an effort to keep the original Atkins Diets alive for readers who need to keep a tighter grip on their carb level, when I refer to Old-School Atkins, I'm talking about Atkins 72, Atkins 92, and the book form of Atkins 2002.
The first week or two on Old-School Atkins is referred to as Atkins Induction, or Phase 1.
Although, the Atkins Diet isn't the only low-carb meal plan available today, it's one of the more popular programs for weight loss.
During these first two weeks, you'll eat from a list of acceptable foods with a few limitations. Old-School Induction is designed to keep your carbohydrate intake below 20 grams per day, without having to count them.
Although, there is a lot of controversy surrounding the net-carb calculation, especially on Old-School Atkins, its original meaning as introduced by doctors Michael and Mary Dan Eades in 1996 (called the effective carb count) was arrived at by subtracting the grams of fiber from the grams of carbohydrates in a particular product or food.
In 1972, when the original Atkins Diet was published for the masses, there was no such thing as a net-carb calculation. For that reason, both Atkins 72 and Atkins 92 do not use net-carbs. If you're following one of these two old-school plans, then you don't have to worry about net carbs.
You count only the total carbohydrates.
In the 2002 edition, however, Dr. Atkins did adopt the idea of using net carbs over total.
Whether you count net carbs or full carbs depends on which Old-School Atkins plan you're following.
Fiber is metabolized in the large intestine. It's converted into a type of fat that the body uses to nourish the intestinal lining.
It's not really a carbohydrate, even though the labeling laws in the U.S. require manufacturers to add it to a product's carbohydrate calculation.
After the Eades' book, Protein Power, was published, Dr. Atkins was asked about subtracting fiber from a food's carbohydrate content. He agreed with the Eades that it was logical to do so.
In 1999, Dr. Atkins began to move toward the net-carb idea when he republished the 92 version of his diet. However, it didn't become official until 2002.
At that time, the net-carb calculation was expanded to include sugar alcohols, glycerin, and other ingredients beyond fiber that didn't raise your blood sugar.
This is because the research into sugar alcohols and the glycemic index was relatively new. Dr. Atkins, along with many other professionals, thought blood glucose and insulin mirrored each other.
They do not.
While some sugar alcohols do not raise blood sugar, just as the ANA claims, this is because they cause the body to secret extra insulin to handle them.
Today, the Atkins Diet continues to use the net-carbs (effective carbs) idea. However, many people do better using total carbs, rather then net.
If you haven't read any of the older Atkins books, you won't have a clear understanding of the type of foods allowed on Old-School Atkins.
Although, Dr. Atkins 1992 version gave dieters the freedom to construct their own weight-loss plan, provided they didn't go over 20 total carbs per day, that option wasn't offered in 2002.
I'm guessing that there were a lot of dieters who misused the 1992 option because in 2002, Dr. Atkins went back to using the acceptable foods list, provided 12 rules for Induction, and gave specific instructions for dietary fats, oils, beverages, artificial sweeteners, and even low-carb convenience foods.
He also introduced a carbohydrate ladder.
High quality protein foods have long been considered a staple of a healthy, low-carb diet. Severely limiting protein to keep your blood level of ketones high is a fairly new idea.
While those who are truly metabolic resistant or suffer from severe insulin resistance might need to reduce their protein intake to lower circulating insulin, for the average low-carb dieter, and especially beginners, this limitation isn't necessary.
In fact, when you first restrict carbohydrates in your diet, your liver will turn to protein sources to keep your brain, kidneys, and red blood cells supplied with the glucose they need.
If your protein falls short of that need, the body will break down muscle tissue and other lean body structures to compensate.
For that reason, protein foods should not be limited during the first 6 weeks of a low-carb diet. Not until the body has completely adapted to burning fatty acids for fuel.
More importantly, one of the mistakes that new low-carb dieters tend to make is to use a large proportion of processed meats.
While most sources of fish, poultry, meats, eggs, and hard cheeses are allowed from the very first day, imitation crab meat, bacon, ham, sausage, salami, hot dogs, and luncheon meats may contain sugars and fillers that provide extra carbs.
Try to choose a wide variety of meats and poultry, rather than just fatty cuts like ribs, hamburger, porterhouse steak, and chicken wings. Our ancestors ate most of the animal, which means they didn't shun the leaner cuts the way a lot of low carbers do today.
Also, keep in mind that while the health benefits of a low-carb, lower-fat diet might be debatable, wild animals are leaner overall than supermarket meats and poultry.
There is honestly no reason why you have to eat only fatty cuts of meat if you don't want to.
In 2002, full-fat, hard cheeses were counted as 1 carb per ounce, no matter what the label said. Old-School Atkins also limits your cheese consumption to a total of 4 ounces per day.
Beware of pre-grated cheeses.
It's generally dusted with potato starch or cornstarch to keep the shreds from sticking together. The dusting makes them unacceptable for Atkins.
Soft cheeses like cottage cheese and ricotta are not allowed on Induction due to their higher carbohydrate content, but can be added back to your diet later on, when you begin to discover your carbohydrate tolerance level.
Next to protein, vegetables and salads are the mainstay of a low-carb diet. Although, the Atkins Diet and other low-carb programs are consistently accused of being vegetable free, that isn't true.
Old-School Atkins isn't Zero Carb. Not even Atkins 72.
In fact, modern-day Atkins requires you to eat a minimum of 12- to 15-net carbs in vegetables and salads every single day.
A low-carb diet is not just bacon and eggs and greasy burgers.
That's an unjust accusation coming from people who have never investigated low-carb nutrition for themselves.
In 2002, the Atkins Diet did not require you to eat 12- to 15-net carbs in vegetables.
It allowed 2 to 3 cups of loosely packed salad vegetables and 1 cup of slightly higher fibrous vegetables if your total salad for the day didn't exceed 2 cups.
Many dieters still follow this recommendation today.
Pop into any low-carb forum and you'll hear about the amazing benefits of dietary fats. Some of it is true, but most of it is not. There seems to be quite a bit of misunderstanding when it comes to saturated and polyunsaturated fats.
Dr. Atkins has always counseled the dieter to not be afraid of fats, but that lack of fear doesn't mean you can eat all of the fat you want and still shed the pounds.
Even as late as 2002, sample menus and recipes in Dr. Atkins New Diet Revolution book used:
According to the modern-day Atkins Diet, a serving is about 1 tablespoon of oil. Those following one of the Old-School programs (Atkins 72, Atkins 92, or Atkins 2002) will get better results if you keep your fats down.
The best forms of fats include:
While extra-virgin coconut oil is highly praised within the low-carb community, it was never recommended by Dr. Atkins and is still not on the list of acceptable fats even today.
In earlier versions of Atkins, salad dressings were limited to oil-and-vinegar varieties only, but that's a bit extreme today since there are many dressings available that don't include sugar.
You can also make your own salad dressing.
Low-carb sodas are another area of modern-day controversy. In earlier, Old-School versions of the Atkins Diet, there were very few diet sodas to choose from. Therefore, Atkins didn't place any limitations on diet drinks.
Keep in mind that Atkins has never recommended anything with aspartame. This caution eliminates most diet sodas and kool-aid type soft drinks, even today; except for those made with Splenda.
Club soda and unsweetened sparkling waters are also fine.
Traditional coffees and caffeinated teas are limited to 1 to 2 cups per day.
The caution is that caffeine can cause episodes of hypoglycemia and cravings in some individuals.
Decaffeinated coffee, decaffeinated teas, and herb teas that contain no barley or fruit juices are fine.
Unflavored, unsweetened soy milk is low in carbohydrates, so today, soy milk and almond milk are allowed even on Induction. Not available in 1972 or 1992, these modern low-carb beverages can be used as milk and heavy cream substitutes for those sensitive to dairy.
Chicken broth is also a viable beverage on Induction and will help to keep your sodium level up. Sodium should not be avoided on Atkins.
Water is also extremely important for weight loss on low carb.
Since a low-carb diet is dehydrating by design, you need to drink at least 8 cups of water per day. But one-half of your current weight in ounces is even better.
Not drinking enough water can disrupt or slow down your weight loss.
Dr. Atkins recommended a variety of sugar substitutes, but today, the only substitutes recommended by the ANA is Splenda, Stevia, and sugar alcohols.
Special category foods include low-carb options that can bring variety to your meals. These foods include:
Heavy cream is not carbohydrate free, no matter what the label says.
Labeling laws in the U.S. allow manufacturers to claim no carbohydrates if the serving size contains less than 0.5 grams of carbohydrate.
Heavy cream contains 6.6 carbs per cup, and about 800 calories, so Dr. Atkins has always limited the amount of heavy cream you can use on Induction. Two to 3 tablespoons is the maximum limit, even today.
This includes the cream you put in your coffee or tea, as well as any whipped cream you use to top a reasonable serving of Splenda-sweetened gelatin.
Low-carb convenience foods are one of the major downfalls for beginners and even those who return to low-carb dieting after a leave of absence or maintenance break. Most low-carb products are not allowed on Induction and should only be added to your diet after you've found your personal carbohydrate tolerance number.
While products, such as tortillas, sandwich bread, Dreamsfield Pasta, and Carbquick Baking Mix can certainly be helpful and wisely added to your low-carb diet, for many dieters, they are a major roadblock to healthy weight loss.
In addition, most of these products are made with wheat, wheat gluten, and/or modified cornstarch, so they can cause stalls or cravings in those who are sensitive to wheat, soy, and corn.
Whole grains are the last thing you add back on Atkins.
Many individuals choose to stay at an Induction level of carbs for more than 2 weeks. Although, that isn't a problem if you have a lot of weight to lose, and need an extra boost of motivation, living at an extremely low level of carbs isn't what the Atkins Diet is all about.
Despite the criticisms and accusations, when followed correctly, the Atkins Diet helps you find your personal carbohydrate tolerance number.
That tolerance number won't be the same for everyone.
The object of an Old-School Atkins Induction is to encourage your body to go into the state of Ketosis.
For that reason, fruits, soft cheeses, nuts, and other healthy foods are not allowed until later on. However, once your body has made the metabolic switch and your weight loss is going well, Dr. Atkins encouraged dieters to discover your personal carb tolerance.
You do that by returning additional foods to your diet and bumping up your daily carbohydrate total to 25 grams, instead of 20.
After staying at 25 carbs per day for a week or two, you can then evaluate your progress.
If you are still losing weight, you can add another 5 grams of carbs per day for a total of 30. And after another week or two, you can evaluate your progress, yet again.
As long as you are losing weight and are not experiencing any cravings, you can continue to add back 5 carbs per day per week – until you reach a point where you stop losing weight.
At that time, you subtract 5 carbs from your daily total.
This new number is your personal carbohydrate tolerance number, the number you have to stay below in order to lose body fat.
Along with discovering your personal carbohydrate sensitivity, you can also begin adding new foods to your meals and snacks. This is accomplished through the help of the Atkins Carbohydrate Ladder.
This ladder was designed by Dr. Atkins in 2002 to help dieters return foods they've been missing in a slow, yet helpful way.
The ladder zeros in on specific food groups.
You add these food groups back to your diet very slowly so you can monitor and observe how your body reacts to these specific foods.
With the abundance of today's choices for low carbers, dieters often need a little more guidance.
Plus the listing is designed in such a way as to first introduce the foods that are least likely to cause stalls and plateaus.
Not everyone will be able to add back most of these foods.
However, when you add foods back slowly enough, you'll be able to spot your own personal problem areas and triggers.
If you're coming to Old-School Atkins from a high-carb, low-fat diet, it can be difficult to break the habit of counting calories.
But Atkins Induction is not about restriction. The purpose of Induction is to simply get yourself into Ketosis.
So don't go hungry!
No matter which Old-School Atkins plan you've decided to use, follow the plan as written.
Eat only the foods that are on the allowable list. Don't restrict your protein. Relax about your serving sizes. And give your body the time and space it needs to convert from primarily using glucose for fuel to using fatty acids instead.
It also helps to keep your first meals simple.
Focus on meats, eggs, cheese, healthy vegetables and salad, and drink plenty of water.
Once you've adjusted to this new way of eating, you can begin to add back some of your favorite foods, such as strawberries, raspberries, nuts, and cottage cheese.
Keep in mind that as you transition from Induction to Ongoing Weight Loss and begin seeking your personal carbohydrate sensitivity, the speed of your weight loss will slow down.
While this fact tends to upset many low-carb dieters, this is how healthy weight loss works.
The idea isn't to find the fastest way to shed your body fat.
The goal is to slowly create a low-carb diet that you can live with and easily maintain for the rest of your life.
Have you tried to follow Atkins guidelines that someone gave you, but find the targeted ratios – especially the protein and fat percentage – too difficult to meet?
Maybe you skipped over reading one of the Atkins books and are using information you've pieced together from several different sources online, but you aren't having much success.
Although, the popularity of blood ketone meters, extremely high-fat diets, and low protein consumption continues to grow among low-carb advocates, these weight-loss ideas do not reflect a typical, healthy, low-carb diet.
If you're brand new to low-carb nutrition and dietary ketosis, you don't have to worry about the protein content of your chicken breast and vegetables. Nor do you need to figure out how to drive your dietary fat percentage higher, or whether you need to limit your snacks to fit within a limited calorie range.
Low-carb weight loss doesn't have to be that complicated.
In this simple low-carb diet guide for beginners, you'll find the most important basic principles for Old-School Atkins that you need to know to be successful right now.
But first, what is Old-School Atkins?
What is Old-School Atkins?
The Atkins Diet has been around for a very long time.
First introduced in 1972, it has evolved over the decades into what the ANA now calls Atkins 20, Atkins 40, and Atkins 100. There is also an Eco-Atkins plan for vegetarians.
Unfortunately, the changes have not been beneficial for everyone.
In an effort to keep the original Atkins Diets alive for readers who need to keep a tighter grip on their carb level, when I refer to Old-School Atkins, I'm talking about Atkins 72, Atkins 92, and the book form of Atkins 2002.
Net Carbs on Old-School Atkins
The first week or two on Old-School Atkins is referred to as Atkins Induction, or Phase 1.
Although, the Atkins Diet isn't the only low-carb meal plan available today, it's one of the more popular programs for weight loss.
During these first two weeks, you'll eat from a list of acceptable foods with a few limitations. Old-School Induction is designed to keep your carbohydrate intake below 20 grams per day, without having to count them.
Although, there is a lot of controversy surrounding the net-carb calculation, especially on Old-School Atkins, its original meaning as introduced by doctors Michael and Mary Dan Eades in 1996 (called the effective carb count) was arrived at by subtracting the grams of fiber from the grams of carbohydrates in a particular product or food.
In 1972, when the original Atkins Diet was published for the masses, there was no such thing as a net-carb calculation. For that reason, both Atkins 72 and Atkins 92 do not use net-carbs. If you're following one of these two old-school plans, then you don't have to worry about net carbs.
You count only the total carbohydrates.
In the 2002 edition, however, Dr. Atkins did adopt the idea of using net carbs over total.
Whether you count net carbs or full carbs depends on which Old-School Atkins plan you're following.
Dr. Atkins Adopted Net Carbs in 2002
Fiber is metabolized in the large intestine. It's converted into a type of fat that the body uses to nourish the intestinal lining.
It's not really a carbohydrate, even though the labeling laws in the U.S. require manufacturers to add it to a product's carbohydrate calculation.
After the Eades' book, Protein Power, was published, Dr. Atkins was asked about subtracting fiber from a food's carbohydrate content. He agreed with the Eades that it was logical to do so.
In 1999, Dr. Atkins began to move toward the net-carb idea when he republished the 92 version of his diet. However, it didn't become official until 2002.
At that time, the net-carb calculation was expanded to include sugar alcohols, glycerin, and other ingredients beyond fiber that didn't raise your blood sugar.
This is because the research into sugar alcohols and the glycemic index was relatively new. Dr. Atkins, along with many other professionals, thought blood glucose and insulin mirrored each other.
They do not.
While some sugar alcohols do not raise blood sugar, just as the ANA claims, this is because they cause the body to secret extra insulin to handle them.
Today, the Atkins Diet continues to use the net-carbs (effective carbs) idea. However, many people do better using total carbs, rather then net.
Acceptable Foods for Induction
If you haven't read any of the older Atkins books, you won't have a clear understanding of the type of foods allowed on Old-School Atkins.
Although, Dr. Atkins 1992 version gave dieters the freedom to construct their own weight-loss plan, provided they didn't go over 20 total carbs per day, that option wasn't offered in 2002.
I'm guessing that there were a lot of dieters who misused the 1992 option because in 2002, Dr. Atkins went back to using the acceptable foods list, provided 12 rules for Induction, and gave specific instructions for dietary fats, oils, beverages, artificial sweeteners, and even low-carb convenience foods.
He also introduced a carbohydrate ladder.
Meat, Eggs, and Cheese
High quality protein foods have long been considered a staple of a healthy, low-carb diet. Severely limiting protein to keep your blood level of ketones high is a fairly new idea.
While those who are truly metabolic resistant or suffer from severe insulin resistance might need to reduce their protein intake to lower circulating insulin, for the average low-carb dieter, and especially beginners, this limitation isn't necessary.
In fact, when you first restrict carbohydrates in your diet, your liver will turn to protein sources to keep your brain, kidneys, and red blood cells supplied with the glucose they need.
If your protein falls short of that need, the body will break down muscle tissue and other lean body structures to compensate.
For that reason, protein foods should not be limited during the first 6 weeks of a low-carb diet. Not until the body has completely adapted to burning fatty acids for fuel.
More importantly, one of the mistakes that new low-carb dieters tend to make is to use a large proportion of processed meats.
While most sources of fish, poultry, meats, eggs, and hard cheeses are allowed from the very first day, imitation crab meat, bacon, ham, sausage, salami, hot dogs, and luncheon meats may contain sugars and fillers that provide extra carbs.
Try to choose a wide variety of meats and poultry, rather than just fatty cuts like ribs, hamburger, porterhouse steak, and chicken wings. Our ancestors ate most of the animal, which means they didn't shun the leaner cuts the way a lot of low carbers do today.
Also, keep in mind that while the health benefits of a low-carb, lower-fat diet might be debatable, wild animals are leaner overall than supermarket meats and poultry.
There is honestly no reason why you have to eat only fatty cuts of meat if you don't want to.
In 2002, full-fat, hard cheeses were counted as 1 carb per ounce, no matter what the label said. Old-School Atkins also limits your cheese consumption to a total of 4 ounces per day.
Beware of pre-grated cheeses.
It's generally dusted with potato starch or cornstarch to keep the shreds from sticking together. The dusting makes them unacceptable for Atkins.
Soft cheeses like cottage cheese and ricotta are not allowed on Induction due to their higher carbohydrate content, but can be added back to your diet later on, when you begin to discover your carbohydrate tolerance level.
Vegetables and Salads
Next to protein, vegetables and salads are the mainstay of a low-carb diet. Although, the Atkins Diet and other low-carb programs are consistently accused of being vegetable free, that isn't true.
Old-School Atkins isn't Zero Carb. Not even Atkins 72.
In fact, modern-day Atkins requires you to eat a minimum of 12- to 15-net carbs in vegetables and salads every single day.
A low-carb diet is not just bacon and eggs and greasy burgers.
That's an unjust accusation coming from people who have never investigated low-carb nutrition for themselves.
In 2002, the Atkins Diet did not require you to eat 12- to 15-net carbs in vegetables.
It allowed 2 to 3 cups of loosely packed salad vegetables and 1 cup of slightly higher fibrous vegetables if your total salad for the day didn't exceed 2 cups.
Many dieters still follow this recommendation today.
Fats and Oils
Pop into any low-carb forum and you'll hear about the amazing benefits of dietary fats. Some of it is true, but most of it is not. There seems to be quite a bit of misunderstanding when it comes to saturated and polyunsaturated fats.
Dr. Atkins has always counseled the dieter to not be afraid of fats, but that lack of fear doesn't mean you can eat all of the fat you want and still shed the pounds.
Even as late as 2002, sample menus and recipes in Dr. Atkins New Diet Revolution book used:
- stewing beef, trimmed of fat
- ground turkey
- round steak
- turkey breast
- chicken sausages
According to the modern-day Atkins Diet, a serving is about 1 tablespoon of oil. Those following one of the Old-School programs (Atkins 72, Atkins 92, or Atkins 2002) will get better results if you keep your fats down.
The best forms of fats include:
- cold-pressed oils
- extra-virgin olive oil
- nut and seed oils
- real butter
- lard that you render yourself
- mayonnaise
- poultry skin
- fatty fish, such as salmon
While extra-virgin coconut oil is highly praised within the low-carb community, it was never recommended by Dr. Atkins and is still not on the list of acceptable fats even today.
In earlier versions of Atkins, salad dressings were limited to oil-and-vinegar varieties only, but that's a bit extreme today since there are many dressings available that don't include sugar.
You can also make your own salad dressing.
Low-Carb Beverages and Sodas
Low-carb sodas are another area of modern-day controversy. In earlier, Old-School versions of the Atkins Diet, there were very few diet sodas to choose from. Therefore, Atkins didn't place any limitations on diet drinks.
Keep in mind that Atkins has never recommended anything with aspartame. This caution eliminates most diet sodas and kool-aid type soft drinks, even today; except for those made with Splenda.
Club soda and unsweetened sparkling waters are also fine.
Traditional coffees and caffeinated teas are limited to 1 to 2 cups per day.
The caution is that caffeine can cause episodes of hypoglycemia and cravings in some individuals.
Decaffeinated coffee, decaffeinated teas, and herb teas that contain no barley or fruit juices are fine.
Unflavored, unsweetened soy milk is low in carbohydrates, so today, soy milk and almond milk are allowed even on Induction. Not available in 1972 or 1992, these modern low-carb beverages can be used as milk and heavy cream substitutes for those sensitive to dairy.
Chicken broth is also a viable beverage on Induction and will help to keep your sodium level up. Sodium should not be avoided on Atkins.
Water is also extremely important for weight loss on low carb.
Since a low-carb diet is dehydrating by design, you need to drink at least 8 cups of water per day. But one-half of your current weight in ounces is even better.
Not drinking enough water can disrupt or slow down your weight loss.
Special Low-Carb Foods and Convenience Foods
Dr. Atkins recommended a variety of sugar substitutes, but today, the only substitutes recommended by the ANA is Splenda, Stevia, and sugar alcohols.
Special category foods include low-carb options that can bring variety to your meals. These foods include:
- 10 to 20 olives
- ½ small avocado
- 2 tablespoons sour cream
- 3 tablespoons lemon juice
Heavy cream is not carbohydrate free, no matter what the label says.
Labeling laws in the U.S. allow manufacturers to claim no carbohydrates if the serving size contains less than 0.5 grams of carbohydrate.
Heavy cream contains 6.6 carbs per cup, and about 800 calories, so Dr. Atkins has always limited the amount of heavy cream you can use on Induction. Two to 3 tablespoons is the maximum limit, even today.
This includes the cream you put in your coffee or tea, as well as any whipped cream you use to top a reasonable serving of Splenda-sweetened gelatin.
Low-carb convenience foods are one of the major downfalls for beginners and even those who return to low-carb dieting after a leave of absence or maintenance break. Most low-carb products are not allowed on Induction and should only be added to your diet after you've found your personal carbohydrate tolerance number.
While products, such as tortillas, sandwich bread, Dreamsfield Pasta, and Carbquick Baking Mix can certainly be helpful and wisely added to your low-carb diet, for many dieters, they are a major roadblock to healthy weight loss.
In addition, most of these products are made with wheat, wheat gluten, and/or modified cornstarch, so they can cause stalls or cravings in those who are sensitive to wheat, soy, and corn.
Whole grains are the last thing you add back on Atkins.
Finding Your Personal Carbohydrate Tolerance Number
Many individuals choose to stay at an Induction level of carbs for more than 2 weeks. Although, that isn't a problem if you have a lot of weight to lose, and need an extra boost of motivation, living at an extremely low level of carbs isn't what the Atkins Diet is all about.
Despite the criticisms and accusations, when followed correctly, the Atkins Diet helps you find your personal carbohydrate tolerance number.
That tolerance number won't be the same for everyone.
The object of an Old-School Atkins Induction is to encourage your body to go into the state of Ketosis.
For that reason, fruits, soft cheeses, nuts, and other healthy foods are not allowed until later on. However, once your body has made the metabolic switch and your weight loss is going well, Dr. Atkins encouraged dieters to discover your personal carb tolerance.
You do that by returning additional foods to your diet and bumping up your daily carbohydrate total to 25 grams, instead of 20.
After staying at 25 carbs per day for a week or two, you can then evaluate your progress.
If you are still losing weight, you can add another 5 grams of carbs per day for a total of 30. And after another week or two, you can evaluate your progress, yet again.
As long as you are losing weight and are not experiencing any cravings, you can continue to add back 5 carbs per day per week – until you reach a point where you stop losing weight.
At that time, you subtract 5 carbs from your daily total.
This new number is your personal carbohydrate tolerance number, the number you have to stay below in order to lose body fat.
Use the Atkins Carbohydrate Ladder Wisely
Along with discovering your personal carbohydrate sensitivity, you can also begin adding new foods to your meals and snacks. This is accomplished through the help of the Atkins Carbohydrate Ladder.
This ladder was designed by Dr. Atkins in 2002 to help dieters return foods they've been missing in a slow, yet helpful way.
The ladder zeros in on specific food groups.
You add these food groups back to your diet very slowly so you can monitor and observe how your body reacts to these specific foods.
- More salad and vegetables
- Cheeses not on the acceptable list for Induction
- Seeds and nuts
- Berries
- Wine and other alcoholic drinks
- Legumes
- Fruits other than berries
- Starchy vegetables (peas, winter squashes, sweet potatoes)
- Whole grains
With the abundance of today's choices for low carbers, dieters often need a little more guidance.
Plus the listing is designed in such a way as to first introduce the foods that are least likely to cause stalls and plateaus.
Not everyone will be able to add back most of these foods.
However, when you add foods back slowly enough, you'll be able to spot your own personal problem areas and triggers.
Additional Advice
If you're coming to Old-School Atkins from a high-carb, low-fat diet, it can be difficult to break the habit of counting calories.
But Atkins Induction is not about restriction. The purpose of Induction is to simply get yourself into Ketosis.
So don't go hungry!
No matter which Old-School Atkins plan you've decided to use, follow the plan as written.
Eat only the foods that are on the allowable list. Don't restrict your protein. Relax about your serving sizes. And give your body the time and space it needs to convert from primarily using glucose for fuel to using fatty acids instead.
It also helps to keep your first meals simple.
Focus on meats, eggs, cheese, healthy vegetables and salad, and drink plenty of water.
Once you've adjusted to this new way of eating, you can begin to add back some of your favorite foods, such as strawberries, raspberries, nuts, and cottage cheese.
Keep in mind that as you transition from Induction to Ongoing Weight Loss and begin seeking your personal carbohydrate sensitivity, the speed of your weight loss will slow down.
While this fact tends to upset many low-carb dieters, this is how healthy weight loss works.
The idea isn't to find the fastest way to shed your body fat.
The goal is to slowly create a low-carb diet that you can live with and easily maintain for the rest of your life.
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