- The most important step in preparing to begin the Atkins diet is to get a medical checkup. Dr. Atkins recommends having your thyroid checked, as well as uric acid, cholesterol and triglyceride levels. A five-hour glucose tolerance test is recommended as well as a check of glucose and insulin levels.
- The Atkins diet allows you to eat as much as you like of allowed foods. Keep your favorite Atkins treats on hand to make it easy to stay on track. The initial two-week induction diet allows 20 gm of carbohydrates a day. All meats are allowed in their pure form. Be careful of additives and fillers as well as breading. These are sources of extra carbohydrates. Leafy green vegetables are unlimited. Be sure to check the carbohydrate content of condiments such as salad dressings and sauces.
Fat is allowed on the diet. High-fat treats like bacon, butter, nuts and certain cheeses are all freely allowed. - Obtain and use a carbohydrate counter. Remember, during the induction phase only 20 gm of carbohydrates are allowed. It is very easy to eat 20 gm without eating any starchy foods. As you move into phase two, you will add carbohydrates back into the diet in blocks of five gm at a time, so it is important to know how many carbohydrates are in the foods you eat.
Sugar, bread, fruit, starchy vegetables and grains are to be avoided completely during the initial phases of the diet. This includes potatoes, carrots, rice and all products containing wheat flour. Prepared products are a hidden source of carbohydrates in the form of sugars and flour. Check the label for the carbohydrate count of everything you eat, including condiments, chewing gum and cough medicines.
Specially prepared Atkins snack products are available. Some of these are unsuitable for the induction phase, so check labels carefully.
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