First 2 Weeks On Low Carb, Meal Plan

When you start a low carb diet, the first two weeks are quite dramatic. Look younger, feel better and burn an amazing amount of stored body fat. These promises are real. What to do before you start a low carb diet. A simple explanation of Atkins Induction and recipe resource. Your new low carb plate with the best fat-burning ratio. A printable, 7 Day Low Carb Meal Plan. After your first 2 weeks. Check your weight, take body measurements and body fat percentages - if possible. Use your webcam or camera to take a live video or still photographs. It’s amazing to see how much your body changes over the next two weeks on the Atkins diet. The benefits of Atkins and low carb diets are hard to beat. You’ll feel energetic and euphoric, sleep better, live longer, prevent disease and reduce inflammation in your joints - after you adjust.

This 2 week plan glides you through all adjustments with ease. The Atkins low carb diet starts with a limit of 20 net carb grams per day for the first two weeks. This simply means avoiding sugar and counting carbs while eating healthy fats, meat and veggies. The Atkins diet calls this first two-week phase “Induction” or “Phase 1.” Both you and your metabolism are being introduced to a brand new lifestyle - emotionally, physically and psychologically. Get more details about Atkins Induction Phase 1 and a printable Atkins Induction food list. You may follow Atkins Induction (20 net grams of carbs) or use your own carb counts (30 to 40 net grams of carbs). It’s very important to track carbs during the first two weeks. Eat plenty of food and drink plenty of water. The foods you will be eating are delicious and very filling. Counting calories on a low carb diet is not necessary if you only eat when you feel hungry.

If you’re craving sweet foods or desserts, artificial sweeteners are a good solution. Dr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of all natural stevia are also allowed. EZ-Sweetz liquid sweetener is made of sucralose and has no bitter aftertaste. Zero carb, zero calories, zero impact. EZ-Sweetz’s de-bittered stevia blend has no unpleasant aftertaste. EZ-Sweetz’s blend has none of the characteristic bitterness of typical stevia sweeteners. Now Foods erythritol powder is a natural sweetener that’s non-GMO, low glycemic impact and zero calorie. For the first two weeks after starting a low carb diet, avoid fruits, berries, pasta, rice, milk, nuts, alcohol and artificially sweetened soft drinks! No chips or candies- even if they are “low carb” versions. There are lots of great low carb chocolates and ice creams, but avoid these for the first two weeks. During these first few weeks it will become apparent if your body has any allergies or sensitivities, such as gluten. How can you eat 20 grams a day of carbs and still have interesting meals,

There’s an amazing low carb forum, A Pinch of Health, where Atkins Induction approved recipes are posted. Induction friendly low carb recipes listed, including: beef, veal, poultry, pork, lamb, soups, veggies, eggs, baked foods, desserts and sweets. Make sure to eat the correct amount of protein, fat and carb grams. To lose the most stored body fat, a typical ratio for the low carb Atkins Induction phase is 65% fat, 30% protein and 5% carbs. A small increase in carbs and decrease in fat is a basic way to discover the right levels for your body. Track your progress and count every last fraction of a carb. If you begin to gain fat, simply adjust the ratio: lower your carbs, and increase your fat with the healthiest high foods. Getting 65%-75% of your calories from fat gives your body enough fuel to operate at a maximum level. A few days after eating high fat low carb, you will enter a metabolic state called ketosis. Ketosis (or keto for short) means you are efficiently burning fat for energy instead of storing it.

During keto, low carbers experience bursts of energy and heightened mood - just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet breath odor, a signal they have reached ketosis. A measurable way to know if you’ve reached ketosis is by testing for ketones with inexpensive strips. Keto test strips are one way to know you’ve reached ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Sometimes urine samples are diluted from drinking lots of water. It’s also possible to burn away ketones during exercise. Numbers are great, but what will your new low carb plate look like in real life, Starting a low carb diet means reworking your grocery store strategy and updating your go-to grocery list with old favorites and brand new options. Here’s a general run-down of how to eat low carb from each food group. Almost all poultry, meats and fish are zero carb. Avoid deli meats, processed meats and hot dogs during the first two weeks - these are higher in added starch and carbs. Choose from over 50 low carb veggies.