Get an overview of Induction or "Induction what?"
The amount that you consume on this diet is entirely up to you, I told you no counting right? I’m completely serious. I was never hungry when doing this diet even during induction. For example I started off by eating four quarter pound patties with cheese per meal and I would eat 3 maybe 4 meals a day. That is 3-4 pounds of meat plus cheese every day and I was losing weight! My point is that you don’t need to try and starve yourself. This diet is not about cutting calories, counting calories or counting anything else. Eat what you need to feel full and then stop. I am telling you that day by day you will find that you need to eat less and less. For me, after awhile, I would trim my meal sizes down because I just wasn’t feeling that hungry anymore (It is my firm belief that protein and fat stay with you longer and therefore you stop feeling the hunger that I also now firmly believe is caused by the over consumption of carbohydrates in our diets) In the end of my induction phase I was down to two patties with cheese per meal and sometimes even less than that. Most of the weight that I lost fell off of me during induction and it was a significant amount, you should visibly notice your pants loosening as you progress. I weighed myself weekly during this diet, try to weigh yourself at the same time of the day once a week the time of day does in fact matter.
Oh I almost forgot about beverages! Well, obviously you do not want to drink anything containing carbohydrates so for the most part you are limited to water, diet drinks, coffee and tea. The majority of your liquid intake should be water, drink as much water as possible. I mainly drank water during induction, I had my morning coffee and the occasionalbut most of what you want to drink is water. Just try to stick to the old rule and have eight or more glasses of water a day. Sorry but absolutely no alcohol during induction!!! It isn't a carb thing either, I know that most hard liquor has very few if any carbs in it but it is the alcohol itself which interferes with ketosis. do not do it!!!
Important Note: Do NOT use lean beef patties during induction!!! I have read about people trying to induct and not really knowing what they are doing. These well intentioned individuals having been told all of their life to avoid fat at all costs opt to use really lean cuts of meat like lean beef, chicken or turkey breast believing that this is healthier for them. THIS IS WRONG!!! DO NOT DO THIS or you very likely will not lose the weight that you want to lose and you may even cause harm to yourself during the process. During ketosis you are forcing your body to burn fat for energy instead of carbohydrates, so you cannot starve your body of fat!!! Believe it or not you need the majority of your calories to be coming from fat. You can look for yourself and many sources state that for ketosis you need to get 60%-70% of your calories from fat and the rest of your from protein with minimal carbs (And don't worry, if you eat the things that I mentioned then you will be right in this range. No counting, I promised!). Many of you are doubting this but I assure you that this is a fact, once again I invite you to try it and see for yourself. If you cut out both carbs and fat then what is your body left with to burn for fuel??? You want it to burn fat so do not worry about your fat intake at this stage it will be and should be high!
An Even More Important Note: We all cheat on diets every now and then and it usually isn't the end of the world... usually that is... but while in Induction you absolutely must NOT cheat! You have to reach a state of Ketosis and remain there or you will not lose the weight. I'm telling you, do NOT cheat here! Give it a week and you will be pleasantly surprised with your results and then you will have the motivation to continue on. You can remain in the Induction phase for as long as you are willing and able. This phase can quickly become difficult and boring for most people but try to hold out as long as you can. Once you cannot hold out any longer then move on to the Redux phase. You should have lost noticeable weight during Induction and you can still remain in Ketosis during Redux too as long as you are careful with your food choices.
Keep your carbohydrate intake as close to zero as possible!
Eat plenty of protein and fat!
Do NOT obsess about your fat intake!
Keep your meals simple! (100% pure ground beef patties each topped with a slice of cheese)
For the minimalist
Eat cheeseburgers without the buns or toppings well except for the occasional bacon topping!
Fast Food tips!
If you are like me then sooner or later you will forget to pack your lunch or just plain run out of burgers at home. Well then it is perfectly acceptable to go to your favorite burger joint and order a double or even triple cheesburger plain without the bun. Like I said I did this quite often when originally doing this diet.
See our complete fast food nutritional listings for Induction:
And that's all there is to it!