What to eat first 2 weeks on an Atkins diet?

October 21, 2025 •

4 min read

The Atkins diet's initial phase, known as Induction, typically restricts daily net carbohydrate intake to just 20 grams to trigger ketosis and jumpstart weight loss. Here is a comprehensive guide on what to eat first 2 weeks on an Atkins diet to successfully navigate this initial, transformative phase.

Quick Summary

The initial two-week Atkins Induction phase involves strict carbohydrate restriction to under 20 grams of net carbs daily, focusing on protein, healthy fats, and low-carb vegetables. Foods to enjoy include meat, fish, eggs, cheese, leafy greens, and cruciferous vegetables, while sugar, grains, and most fruits are restricted. Proper hydration is also essential during this period.

Key Points

Restrict Net Carbs: Limit your intake to 20 grams of net carbs per day during the first two weeks, known as the Induction Phase.
Focus on Protein and Fat: Build meals around protein sources like meat, fish, and eggs, along with healthy fats such as olive oil and avocado.
Emphasize Non-Starchy Vegetables: Get 12-15 grams of your daily net carbs from foundation vegetables like leafy greens, broccoli, and asparagus.
Avoid High-Carb Foods: Eliminate sugar, grains, starchy vegetables (potatoes, corn), and most fruits during the Induction period.
Stay Hydrated: Drink at least eight glasses of water daily to help with hydration and manage side effects.
Plan Meals and Snacks: Prepare meals in advance using the list of allowed foods and have low-carb snacks like celery with cream cheese on hand.
Listen to Your Body: Adjust portions to feel satisfied but not stuffed, and be aware of potential side effects like headache or fatigue during the initial transition.

Navigating the Atkins Induction Phase

The first two weeks of the Atkins diet, known as the Induction Phase, are the most restrictive but also the most effective for jump-starting weight loss. The primary goal is to shift your body's metabolism from burning carbohydrates for fuel to burning stored fat through a process called ketosis. By limiting your net carb intake to 20 grams per day, you train your body to become a fat-burning machine. While this requires significant changes to your eating habits, the list of allowed foods is diverse enough to create satisfying and delicious meals.

What to Eat: An In-Depth Look

During the initial phase, your diet should be centered on high-protein, high-fat, and low-carbohydrate foods. Here is a breakdown of the key food groups:

Protein

Protein is the cornerstone of the Atkins diet, helping to keep you full and preserve muscle mass while you lose fat. You can enjoy a moderate amount of various protein sources with every meal. Recommended portions are typically 4–6 ounces, and you should ensure your meat is not cured with sugar or other fillers.

Meat and Poultry: Beef, lamb, pork, chicken, and turkey are all excellent choices. Bacon and ham are also acceptable, but check labels for added sugar.
Fish and Shellfish: Fatty fish like salmon, trout, and mackerel are especially beneficial due to their omega-3 content. Other options include cod, shrimp, crabmeat, and lobster.
Eggs: Eggs are a versatile and nutrient-dense option that can be prepared in various ways.
Tofu and Vegetarian Options: Vegetarians can include tofu, but it’s important to check the carbohydrate count.

Low-Carb Vegetables

Vegetables are your primary source of carbohydrates during Induction, providing essential fiber and nutrients. You should aim for 12–15 grams of net carbs daily from these 'foundation' vegetables. These are vegetables that grow above ground and include:

Leafy Greens: Spinach, kale, lettuce (romaine, iceberg), arugula, and watercress.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
Other Options: Asparagus, celery, bell peppers, cucumber, mushrooms, onions, and squash.

Healthy Fats and Dairy

Fats are a crucial part of the Atkins diet, helping to satisfy your hunger and provide energy. Full-fat dairy is allowed in moderation.

Fats: Extra virgin olive oil, avocado oil, coconut oil, butter, and mayonnaise with no added sugar.
Dairy (limited): Up to 4 ounces of hard and semi-soft cheeses like cheddar, Swiss, and mozzarella per day. Heavy cream and sour cream can be used in limited quantities.

Beverages

Staying hydrated is vital during Induction. Water is the best choice, but other options are available.

Water: Aim for at least eight 8-ounce glasses daily.
Coffee and Tea: Unsweetened coffee and tea are permitted. You can add heavy cream or an Atkins-approved artificial sweetener.
Clear Broth: Chicken, beef, or vegetable broth can help replenish electrolytes lost during the initial phase.

What to Avoid During the First 2 Weeks

To ensure your body enters ketosis, it's critical to eliminate high-carb foods completely during Induction. This list includes:

Sugar and Sugary Foods: This includes table sugar, honey, maple syrup, candy, cake, and sweetened beverages.
Grains and Starches: Bread, pasta, rice, and cereal are all off-limits.
Most Fruits: High-sugar fruits like bananas, apples, oranges, and grapes should be avoided. Berries are introduced in later phases.
Starchy Vegetables and Legumes: Potatoes, sweet potatoes, corn, peas, beans, and lentils are not allowed during Induction.
Nuts and Seeds: These are reintroduced in Phase 2.
Alcohol: All forms of alcohol are restricted during Induction.

Sample 3-Day Meal Plan for Atkins Induction

This is a sample plan to give you an idea of what a few days on the Induction phase could look like. Remember to adjust portion sizes to meet your hunger levels without exceeding the 20-gram net carb limit.


Meal	Day 1	Day 2	Day 3
Breakfast	3-egg omelet with cheddar cheese and spinach.	Scrambled eggs with bacon and a side of sautéed mushrooms.	Full-fat Greek yogurt (check net carbs) with a sprinkle of cinnamon.
Lunch	Grilled chicken salad with mixed greens, bell peppers, cucumber, and a creamy, low-carb dressing.	Tuna salad mixed with mayonnaise (no added sugar) and served in a lettuce cup.	Leftover roasted pork chops with steamed asparagus and a side salad.
Dinner	Beef stir-fry with broccoli, cauliflower, and garlic, cooked in butter or coconut oil.	Baked salmon with dill sauce and a side of roasted Brussels sprouts.	Bunless cheeseburgers served with a large mixed green salad with ranch dressing.
Snack	Celery sticks stuffed with cream cheese.	A handful of black olives and a piece of string cheese.	1/2 avocado sprinkled with salt and pepper.

Transitioning Beyond Induction

The Induction Phase is a crucial starting point, but it's not the long-term solution. After the initial two weeks, or when you are close to your weight loss goal, you will transition to Phase 2 (Ongoing Weight Loss). This phase involves gradually reintroducing certain foods with slightly higher carb counts, like nuts, seeds, and berries, to find your personal carbohydrate tolerance. This systematic process helps you manage your weight for the long run and find a sustainable, healthy eating pattern.

Conclusion

Starting the Atkins diet can be a highly effective way to kickstart weight loss by initiating ketosis during the first two weeks of Induction. By focusing on a meal plan rich in protein, healthy fats, and low-carb vegetables, you can create satisfying meals that keep you full and energized while your body adapts to burning fat for fuel. Avoiding sugars, grains, most fruits, and starches is key to achieving success during this initial phase. With careful planning and attention to the allowed food lists, you can confidently navigate the first two weeks and set a strong foundation for your long-term health and weight management goals. For further information and recipes, the official Atkins website provides helpful resources.

Frequently Asked Questions

The primary goal of the first two weeks, called the Induction Phase, is to restrict net carbohydrate intake to 20 grams daily. This prompts the body to enter a metabolic state called ketosis, where it burns fat for fuel, thereby kickstarting weight loss.

No, most fruits are too high in sugar and are restricted during the Induction Phase. Berries are typically reintroduced in later phases of the diet. Avoid fruits like bananas, apples, and oranges during this period.

No, all grains, including bread, pasta, and rice, are completely off-limits during the first two weeks of the Atkins diet due to their high carbohydrate content.

Focus on non-starchy, 'foundation' vegetables that grow above ground. Good examples include leafy greens (spinach, kale, lettuce), broccoli, cauliflower, asparagus, and bell peppers.

Full-fat, hard, and semi-soft cheeses are permitted in limited quantities (up to 4 ounces daily). Heavy cream and butter are also allowed, but other dairy products like milk and yogurt are too high in sugar.

Unsweetened coffee and tea are allowed. However, all alcohol is restricted during the Induction Phase. If you use cream in your coffee, opt for heavy cream and avoid added sugar.

Some people experience temporary side effects like headaches, dizziness, or fatigue as their body adjusts to burning fat instead of carbs. Ensuring you stay well-hydrated and consume enough electrolytes (like with broth) can help mitigate these symptoms.