Atkins 20® Phase 1, also known as Induction, is designed to jumpstart your weight loss. An all-too-common misconception is that Phase 1 of Atkins is the whole program. In reality, it’s the key to kick starting your fat burning metabolism. As you go through the diet, you’ll learn how many grams of net carbs you can eat and still lose weight, control your hunger, and stay awake and full of energy. This is called your personal carb balance.
During Phase 1, your body will change how it uses nutrients. The first few weeks will be very important for your weight loss journey. See details below on Induction and how to get started with your low carb diet.
The length of the Induction phase depends on your weight loss goals. For some, Phase 1 may only last two weeks. You can safely stick to it for a lot longer, though, if you need to lose a lot of weight or just want to get rid of most of it quickly. This phase lasts until you’re 15 pounds away from your goal weight, so people who want to lose less may not need to go through Induction. Check out our personalization tool or the compare plans page to see if Phase 1 is right for you.
During the first few weeks of a low-carb diet, you should really try to lose weight. That’s why Atkins Phase 1 works: you drastically change what you eat before settling into a healthier way of life. During Phase 1, eating only the foods on the list will help your body switch from burning mostly carbs to burning mostly fat.
It’s important to cut your daily net carbs by a lot during Induction, to an average of 20 grams (no less than 18 and no more than 22). At this intake level, almost anyone begins to burn fat as their primary energy source. You want to get your body used to burning fat so that you can slowly add more carbs to your diet later on.
Register with Atkins today to get started on the most effective low carb diet. Our recipes, exclusive resources, and free tools will help you achieve your weight loss goals.
The Atkins diet is a popular low-carb diet that emphasizes protein and healthy fats while limiting carbs. For bacon lovers Atkins seems like a dream allowing unlimited bacon and other fatty meats. But is eating bacon truly compatible with Atkins principles for safe, effective weight loss?
We will talk about everything you need to know about eating bacon on the Atkins diet in this detailed guide, such as:
- How bacon fits into different phases of Atkins
- Tips for choosing quality bacon
- Healthy ways to prepare and serve bacon
- Incorporating bacon into Atkins-friendly recipes
- Potential downsides to watch out for
With the right approach those following Atkins can still enjoy delicious crispy bacon as part of a balanced low-carb diet.
Understanding the Atkins Diet
The Atkins diet is a low-carb plan with 4 stages. It focuses on protein, healthy fats, and vegetables that are high in micronutrients while limiting sugar and refined carbs.
In Phase 1, carb intake is limited to just 20g net carbs per day from foundation vegetables and some dairy. As you move through the phases, more carbs are added back, with optimal carb intake personalized based on individual weight loss goals.
The Atkins diet stimulates a metabolic state called ketosis, where your body burns fat for fuel. Very low carb intake is required to achieve ketosis.
On Atkins, high protein foods like meat, eggs, fish, and poultry are encouraged. Since there are no official limits on saturated fats on the diet, bacon seems like a great choice. But there are some caveats to consider.
How Does Bacon Fit Into the Different Phases of Atkins?
Bacon is acceptable starting in Phase 1 of Atkins, but intake should be carefully regulated. Here’s a quick overview of how bacon fits into each phase:
Phase 1
Very limited amounts of bacon are allowed in the restrictive 20g net carb Phase 1 induction phase. Just 1-2 slices per day is recommended.
Phase 2
Bacon intake can be slightly increased in Phase 2, but you still need to be mindful of portions, aiming for 2-3 slices per day maximum.
Phases 3 and 4
In the later phases when more carbs are added to the diet, bacon intake can be more flexible, around 3-4 slices per day or to taste.
The takeaway is bacon is permitted from Phase 1 onward but should be eaten in moderation in the earlier ketosis-focused phases when carb counts need to be very low.
Buying Quality Bacon for the Atkins Diet
If you do choose to eat bacon on Atkins, be choosey about the type of bacon you buy. Here are some tips:
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Seek out uncured bacon – Avoid brands with added nitrates, which are linked to cancer.
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Choose organic and pasture-raised – Minimizes hormones, antibiotics and additives.
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Check the ingredients – Some bacon contains added sugars and fillers. Look for shorter, cleaner ingredients lists.
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Opt for fattier cuts – The Atkins diet encourages fat for satiety. Look for thick cuts with more marbling.
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Watch the sodium content – Limit excess sodium which can cause fluid retention.
Being selective about bacon minimizes potentially harmful additives and maximizes nutrition on the Atkins diet.
Healthy Ways to Prepare and Serve Bacon on Atkins
It’s not enough just to buy better quality bacon – you also need to handle, cook, and serve it properly on Atkins:
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Use sparingly as a flavoring vs main dish
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Crumble on salads or veggie dishes instead of eating whole slices
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Bake or pan-fry instead of microwaving to maximize crispiness
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Blot grease after cooking and avoid eating fatty drippings
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Add herbs and spices instead of sugar to season
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Pair with egg whites, vegetables, or healthy fats like avocado
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Balance with non-starchy veggies, leafy greens, nuts or seeds
Be mindful not to overdo portion sizes, and complement bacon’s saltiness by pairing it with fresh, nutrient-dense foods.
Incorporating Bacon Into Atkins-Friendly Recipes
Bacon can be used to add delicious flavor to Atkins-approved recipes like:
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Bacon-wrapped pork tenderloin or chicken breast
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Wilted spinach salad with crumbled bacon bits
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Bacon and egg “cloud” muffins
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Bacon, egg, and cheese breakfast sandwiches on low-carb bread
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Brussels sprouts sautéed in bacon fat
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Bacon meatballs with zucchini noodles
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Bacon and blue cheese omelet muffins
Get creative integrating just a touch of bacon flavor into recipes focused on healthy fats, proteins and non-starchy vegetables. Just be careful not to overdo portion sizes.
Potential Downsides to Eating Bacon on Atkins
While permitted in moderation, eating too much bacon on Atkins does come with some potential risks:
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May slow weight loss – Bacon is high in calories and fat. Overdoing portions can lead to excess calories and slow fat burning.
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Increased cancer risk – Bacon contains compounds potentially linked to cancer. Eating frequently and in large amounts may increase health risks.
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Higher sodium – Excess sodium can lead to fluid retention, increased blood pressure, and kidney strain.
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Nitrates, nitrites, and preservatives – Most bacon contains additives that may cause inflammation and other issues.
To mitigate risks, consume bacon mindfully in moderate portions as part of an overall balanced Atkins diet, while focusing on getting protein from leaner sources like chicken, fish, eggs and plant-based foods.
The Bottom Line on Eating Bacon on Atkins
When handled carefully, bacon can be incorporated as an occasional treat into an Atkins-friendly way of eating. The keys are paying attention to portion size, choosing higher quality bacon, and pairing it with nutritious whole foods like vegetables, leafy greens, nuts and seeds.
While not recommended as a daily habit, enjoying a few slices of uncured, organic bacon every so often may help boost enjoyment and satisfaction with your Atkins diet when eaten as part of balanced, low-carb meals.
TRANSITIONING FROM ATKINS 20, PHASE 1 TO PHASE 2
After two weeks on Atkins, it’s decision time. You can stay in Phase 1 or move on to Phase 2 if you’ve been following the program correctly and have lost weight in the last two weeks.
10 DIET TIPS FOR WEIGHT LOSS
Never starve yourself or go more than three or four waking hours without eating. If you prefer, have five or even six small meals. You never want to allow yourself to become ravenously hungry. That can open the door to eating whatever’s at hand. Not a good idea!.
Of these, 12–15 grams should be in the form of foundation vegetables. If you eat 20 grams of sugar over a few days, that’s fine. But don’t eat 12 or 22 grams all in one day. If you drop below 18, you probably won’t lose weight any faster, and you probably won’t get enough vegetables. Going above 22 could interfere with triggering weight loss. Select carb foods from the list of Phase 1 acceptable foods.
Learn more about net carbs and how to calculate them to get the most out of your diet.
Let’s talk about protein. It helps you lose weight and keeps your lean muscle mass safe, so you lose only fat. If you are on Atkins 20, Phase 1, it can help to eat three 4-6-ounce servings every day.
Consuming fat is essential to slimming down on Atkins. Fat also heightens the flavor of foods and enables your body to absorb certain vitamins. Always accompany a carb snack with either fat or protein. For example, have cucumber slices with a piece of cheese. Consume 3T of added fat daily.
Two of these can be replaced with coffee or tea. Another 2 cups can be replaced with beef, chicken, or vegetable broth (not the low sodium kind).
During Phase 1, it’s important to remember that losing water weight at first is normal, but it can make you feel dizzy and drain your energy. Once your body is burning mostly fat, these symptoms will go away. Until then, make sure you eat enough salt in the form of salty broth, salt, tamari, or soy sauce.
Read food labels carefully, particularly on condiments. When you’re out to eat, ask for oil and vinegar to dress your salad and sauces on the side. You can also ask the server what’s in a dish.
That means no more than three packets a day.
Atkins® products have been tested to ensure that their impact on your blood sugar level is minimal. The majority of Atkins® products can be used during Phase 1, as long as you don’t skip the foundation vegetables (12 to 15 net carbs per day) and add the net carbs to your daily net carb count. During Induction, you can use 5 to 8 grams of net carbs for dairy, dressings, or Atkins foods. You can plan accordingly.
If you don’t plan to stay on Phase 1 for more than two weeks, don’t eat anything that isn’t on the list of allowed foods. If so, then it is acceptable to add nuts and seeds.
Get additional low carb diet tips directly online when you register for the Atkins® diet.
Can You Eat Unlimited Steak & Bacon On The Ketogenic Diet?
FAQ
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