What should I eat the first 2 weeks of the Atkins diet?

October 19, 2025 •

4 min read

The Atkins diet's initial phase, known as Induction, typically restricts net carbohydrate intake to fewer than 20 grams per day for two weeks to kick-start weight loss. This article provides a comprehensive guide on what to eat and what to avoid during this crucial first fortnight to successfully transition your body into a fat-burning state.

Quick Summary

The initial two-week Atkins Induction phase involves strict carbohydrate restriction, focusing on protein, healthy fats, and low-carb 'foundation vegetables'. It eliminates most sugars, grains, fruits, and starches to initiate ketosis and boost weight loss.

Key Points

Restrict Net Carbs: Limit net carbohydrate intake to under 20 grams per day during the initial two-week Induction phase.
Prioritize Protein: Base meals around protein sources like meat, poultry, fish, and eggs to promote satiety and preserve muscle mass.
Eat Foundation Vegetables: Ensure 12–15 grams of your daily net carbs come from low-carb vegetables such as leafy greens, broccoli, and asparagus.
Embrace Healthy Fats: Incorporate healthy fats from sources like olive oil, avocado, and butter to serve as your primary energy source.
Limit Dairy: Consume limited amounts of full-fat cheese, cream, and sour cream, staying mindful of their net carb content.
Hydrate Thoroughly: Drink at least eight glasses of water daily to prevent dehydration and help your body flush out toxins.
Avoid All Sugars and Grains: Strictly eliminate all forms of sugar, bread, pasta, rice, and starchy vegetables during this phase.

The Atkins diet is a four-phase eating plan, and the initial two weeks are known as Phase 1 or Induction. The primary goal during this period is to limit your net carbohydrate consumption to under 20 grams per day, with at least 12–15 grams coming from specific vegetables. This restrictive approach is designed to shift your body from burning carbohydrates for fuel to burning fat, a metabolic state called ketosis, which promotes rapid weight loss.

Allowed Foods for Atkins Induction

Protein Sources

Protein is a cornerstone of the Atkins Induction phase, helping to maintain muscle mass and increase satiety, which can curb cravings. You can freely enjoy a variety of high-quality protein sources:

Meat: Beef, pork, lamb, and veal.
Poultry: Chicken, turkey, duck, and game hens.
Seafood and Fish: Fatty fish like salmon, mackerel, and trout are excellent choices, as are other types of fish and shellfish.
Eggs: Whole eggs are a versatile and nutrient-dense option.

Foundation Vegetables

While most carbohydrates are off-limits, 12 to 15 grams of your daily net carbs must come from non-starchy, nutrient-dense vegetables. These provide essential fiber, vitamins, and minerals. Examples include:

Leafy greens, such as spinach, kale, lettuce, and arugula.
Asparagus.
Broccoli and cauliflower.
Celery and cucumbers.
Green beans and peppers.

Healthy Fats and Oils

Since you are limiting carbs, fat becomes your primary energy source. The Atkins diet encourages the consumption of healthy fats to promote fullness and support metabolic changes. Good options include:

Olive oil and avocado oil.
Avocados.
Butter.
Mayonnaise (made without sugar).

Full-Fat Dairy (in moderation)

Certain dairy products are permitted, but it's important to track their net carb content as it can add up. During Induction, you can have:

Cheese: Up to 4 ounces per day of hard or semi-soft cheese like cheddar, Swiss, or mozzarella.
Cream: Heavy or sour cream can be used in small amounts.

Foods and Drinks to Avoid

To successfully transition into a fat-burning state, it is essential to be vigilant about avoiding high-carb foods, even seemingly healthy ones.

Major Carb Sources to Eliminate

Sugars and sweets: This includes candy, cakes, pastries, ice cream, and sweetened beverages.
Grains: All types of bread, pasta, rice, and cereal are forbidden.
Starchy vegetables: Potatoes, sweet potatoes, corn, and carrots are off the menu during this phase.
Legumes: Beans, lentils, and chickpeas are not allowed during Induction.

Other Prohibited Items

Most Fruits: High-carb fruits like bananas, apples, and oranges are temporarily eliminated. Some versions of the diet allow berries in later phases.
Nuts and Seeds: Despite being healthy, these are temporarily restricted during the first two weeks due to their carbohydrate count.
Alcohol: Alcohol is not permitted during the Induction phase as it can stall weight loss.
'Diet' and 'Low-Fat' Products: These often contain added sugars and hidden carbs.

Sample 3-Day Atkins Induction Meal Plan

Day 1
- Breakfast: Two scrambled eggs with chopped spinach and cheddar cheese.
- Lunch: A large salad with mixed greens, grilled chicken, cucumber, peppers, and a simple olive oil and vinegar dressing.
- Dinner: Baked salmon with steamed asparagus and a side salad.
Day 2
- Breakfast: An omelet with mushrooms and goat cheese.
- Lunch: Tuna salad (made with mayonnaise) served in a lettuce wrap with sliced avocado.
- Dinner: A ground beef patty (no bun) topped with a slice of Swiss cheese and a side of steamed broccoli.
Day 3
- Breakfast: Bacon and two fried eggs with half a grilled tomato.
- Lunch: Leftover ground beef patty from dinner, crumbled over mixed greens with a full-fat ranch dressing.
- Dinner: Broiled pork chop with steamed green beans sautéed in butter.

Atkins Induction Food Comparison


Food Category	Allowed during Induction	Avoid during Induction
Protein	Meat, poultry, eggs, fish, shellfish	Processed meats with added sugar, breaded meats
Vegetables	Leafy greens, broccoli, asparagus, celery, peppers	Potatoes, sweet potatoes, corn, most root vegetables
Fats	Olive oil, avocado oil, butter, mayonnaise, avocado	Trans fats, hydrogenated oils
Dairy	Hard/aged cheeses (up to 4oz), cream, sour cream	Milk, yogurt, cottage cheese, ricotta
Drinks	Water, coffee, tea (unsweetened)	Sugary drinks, fruit juice, alcohol
Snacks	Cheese cubes, celery with cream cheese	Fruit, nuts, seeds, crackers

Conclusion

For the first two weeks of the Atkins diet, the focus is on a low-carb, high-protein, and high-fat approach to initiate weight loss and metabolic change. By prioritizing lean proteins, a specific list of foundation vegetables, and healthy fats while strictly eliminating sugars, grains, starchy vegetables, and most fruits, you can successfully navigate the Induction phase. Consistent hydration with water is also critical during this period. As you progress, you can gradually reintroduce more foods in later phases, but adherence to these initial rules is key to kickstarting your journey. For more detailed information, consider exploring the official Atkins website.

Frequently Asked Questions

No, most fruits are not allowed during the first two weeks of the Atkins Induction phase due to their high carbohydrate content. Berries can be reintroduced in later phases.

No, nuts and seeds are temporarily restricted during the Induction phase because they contain carbohydrates. They are typically added back during Phase 2.

Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates in a food. In Induction, you must stay under 20 grams of net carbs per day.

No, alcohol is not permitted during the first phase of the Atkins diet as it can significantly slow or stall weight loss.

Foundation vegetables are nutrient-rich, low-carb, non-starchy vegetables such as leafy greens, broccoli, and asparagus. They are an essential source of fiber and nutrients during Induction.

It is common to experience side effects like headaches, weakness, or nausea, sometimes called the 'keto flu,' as your body adjusts to burning fat for energy. Staying hydrated and consuming electrolytes can help. These symptoms typically subside within a few days.

No, you do not need to count calories or measure portions. The focus is on counting net carbs and eating until you are satisfied, but not stuffed.