Use search terms like “Atkins friendly snacks,” “Atkins diet snack recipes,” or “Low-carb snacks. ”
An ounce of hard or string cheese is a great snack for the induction phase. Grate some mozzarella over 2 slices of tomato with a little basil for a nice snack. Wrapping some grated cheese in a lettuce leaf is nice alternative to just eating the cheese on its own. [4] X Research source
Try keeping a few hard-boiled eggs in your refrigerator for an easy snack between meals.
You can combine vegetables with cheese to make a delicious snack that is low in carbohydrates but will stop you from getting too hungry. For example, have a cup of sliced cucumber and 2 slices of cheddar cheese. You can also stuff 5 green or black olives with cheese, or have them on their own. [7] X Research source
One fish option is to switch the ham for 3 ounces (85 g) of sliced smoked salmon. Smear the cheese onto the salmon. Roll the salmon and cheese up in a thin slice of cucumber. [10] X Research source If you’re a vegetarian, swap out the meat for tofu. Or, dip some cucumber slices in hummus. [11] X Research source
If you don’t feel like eating much, you can have a hot drink or broth as an alternative to a solid snack.
For some snack options, such as salads, you can prepare larger amounts and eat them over a couple of days to save time. Pickles (no sugar) are also a quick snack option. Having readily prepared snacks in the fridge, already set aside in the appropriate portions, will help to you control what you eat very closely and keep track of your consumption. [13] X Research source
There are some Atkins branded protein bars and shakes that are low in carbohydrates and make good snacks, but always check the label for the net carb content. Some bars are designed as snacks, others as meals. Don’t become stuck on protein bars and shakes, try to keep as much balance in your diet as possible. Remind yourself that the induction phase is short-term, and that you will be adding in more variety in the next phase.
If you don’t like the taste of plain water, add a splash of lemon or lime juice for extra flavor.
Having attainable, specific, and plausible goals will be the most productive way to map out your progress. [17] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Couple your Atkins goals with some for specific amounts of regular exercise, such as 30 minutes of running twice a week.
Carrying on your life as normal while you are dieting will help you to stick to it and show that you can make dietary changes that are sustainable and not disruptive. This is hardest in the induction phase when the drop in carbs in most pronounced, so plan some activities with friends or work on hobbies to take your mind off it.
Drinking an 8 fl oz (240 mL) glass of water 8 times a day will keep you well hydrated and negate the effects of a loss in water weight in the induction phase. The loss of water weight can lead to light-headedness and a loss of energy. To ward these off, combine good hydration with consuming sufficient salt. Be sure to consume enough protein—typically, this is 3 servings a day of 4–6 ounces (110–170 g)—to maintain lean muscle mass. [20] X Research source
Being consistent in your net carb intake is key in the induction phase, so devise a plan that takes this into account Try for level and steady progress rather than any peaks or troughs. [22] X Research source
Small rewards will help you stay motivated and feel tangible benefits beyond just your weight loss. Instead of a material reward, you could give yourself an afternoon off from work or study to have fun.
