There are countless different email providers—most of which are free to sign up for and use—but the three most popular ones are the following:   Gmail — Google mail. Signing up for Gmail also creates a Google account, which is useful for YouTube and other large social media sites.  Outlook — Microsoft-created mail. An Outlook account is required for some Microsoft services such as Microsoft Word (or Office 365), Windows 10, Skype, and Xbox LIVE.  Yahoo — Yahoo is a simple email provider with features like news in your inbox and a terabyte of online storage. All three of the above email providers have mobile apps for your smartphone available for free. This will allow you to send and receive email from your smartphone via your favorite provider. The websites for each of the listed providers are as follows::   Gmail — https://www.gmail.com/   Outlook — https://www.outlook.com/   Yahoo — https://www.yahoo.com/ This button may say "Create an Account" or something similar and is typically in the upper-right side of the email page. If you are on Yahoo's main website, you may need to click the Sign in button first, and then click Sign up at the bottom of the "Sign in" page. Though there may be additional information needed, you'll typically be required to add the following information for all email providers:  Your name A phone number Your preferred email address Your preferred password Your date of birth In some cases, you'll be required to verify your identity over the phone (as in the case of Yahoo), while other email providers simply ask you to prove you're human by checking a box. Once you've completed the setup process, you're ready to send your email.
++++++++++
One-sentence summary -- Decide on an email provider. Go to the email provider's website. Click the "Sign Up" button. Enter your information. Complete the setup process.


The Induction phase is designed to kick-start the Atkins diet by putting the body into a state of ketosis, which metabolizes stored fat. Some people lose as much as 15 pounds (6.8 kg) in 2 weeks, but only if they have an extreme amount of weight to lose, usually 100 pounds or more. It is normal to lose 4 to 6 pounds on Induction.  Ketosis occurs when your body has no sugar based energy and uses fat instead. Ketosis has some side effects such as nausea, headache, mental fatigue and bad breath. Not everyone enters Ketosis. It is not uncommon to get sick during any dietary changes, especially if you have been eating unhealthy foods for some time. Remember to hydrate your body, take your vitamins and get adequate sleep. After removing unhealthy carbs, replace them with vegetables and some proteins and fats. Atkins is diet based on VEGETABLES, unlike any other diet out there. Eating more healthy carbs from vegetables will bring nutrition to your body and still let you lose weight.  Try to eat the following foods to obtain these fats and proteins:  You can eat chicken, red meat, fish and eggs, including egg yolks. Aim for at least 4 ounces (113 g) of protein at each meal. You may enjoy fats including olive oil and mayonnaise during this phase. Consume more mono and polyunsaturated fats instead of saturated fats and trans fats. Avoid processed meats, as they may be cured with sugar and count as carbs. The main focus of Atkins is to eat healthy carbs from vegetables. Strive to get 12-15 grams of healthy carbs from vegetables like leafy greens, cruciferous vegetables such as broccoli and cauliflower, and others listed on the Atkins Phase 1 (Induction) List here: https://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods. Keep the amount of other carbohydrates that you eat every day as low as possible.  This will help you to lose weight at this stage of the diet.  Consume 20 grams of carbohydrates or fewer during this phase. 12-15 grams should come from healthy vegetables. Remember, Atkins is a VEGETABLE-based diet. No other diet puts such an important emphasis on healthy veggies! Avoid fruits and grains such as bread and pasta during Induction. Make sure that 12 to 15 grams of your daily carbohydrates come from foundation vegetables.  Foundation vegetables are vegetables with next to no carbohydrates.  Examples include pickles, spinach, broccoli, sauerkraut, avocado, Daikon radish, red or white onion, and zucchini. Eat at least once every 2-3 hours when you are awake. You can choose to eat five to six smaller meals to jump-start your metabolism. Eating only 3 times per day will not yield as good results for most people, though it will still work.  When you do eat, make sure to only eat until you feel full. Do not overindulge. . Eat at least one mid-morning and one mid-afternoon snack to help conquer cravings and to help maintain energy levels.  Keeping energy levels up is important.  Choose snacks that are high in fat and protein. Fat and protein help to maintain blood sugar and extend satiety. This is critical during any weight loss program, but especially in one where carbohydrates are limited. Make sure your snacks have minimal carbohydrates. Don't be afraid to make changes to how you were snacking before. Try snacks such as vegetables with hummus, a deviled egg, or even beef jerky. Drink 64 fluid ounces (1.9 L) of water daily during your low-carbohydrate diet.  In addition, drink 2 cups of broth or eat 2 tablespoons of soy sauce to help your body retain sodium and potassium. . Surviving the big changes of the first days of Atkins may require support.  Preparation for certain physical challenges, like lagging energy and dizziness, is also important.  Watch your food budget to accommodate for more vegetables, protein, and other whole foods. Keep your meals interesting by trying new foods that fit with the Atkins diet. Certain uncomfortable physiological symptoms and potential nutritional deficiencies can be avoided by taking a few precautionary measures while you’re on the Atkins diet.  Avoid staying on Induction for more than 2-4 weeks. Some people try to stay on Induction for months or even a year or more, and this is VERY unhealthy for your body. In fact, it is NOT recommended by Atkins nor anyone at Atkins. If you are on Induction for longer than a month, you are no longer doing Atkins. Atkins insists on moving forward and adding more healthy carbs back to your diet. Drink plenty of water. Take supplements such as vitamins and minerals. Get plenty of rest. Eat plenty of fiber Monitor your weight and pay attention to exactly how much you have lost.  Weight loss is NEVER the only gauge and tell if you it's time to move on to the next Phase of the Atkins diet. Remember to take measurements, check how your clothes fit, and if you have been on Induction for a month, move on to the next Phase.   There is NO minimum weight loss to reach before moving on to step 2. Stay in Phase 1 for NO MORE than 4 weeks. You should NEVER stay on Inductions for 6 months or more. That is NOT Atkins. Anyone who states that you "should" lose a certain amount of weight like 15 pounds or that you should stay on Induction for 6 months or a year is NOT doing Atkins. They are advocating a dangerous and unhealthy diet. Please consult Colette Heimowitz, the nutritional expert at Atkins for more information.
++++++++++
One-sentence summary --
Understand what the Induction phase entails. Focus on eating healthy carbs from vegetables as well as fat and protein during this phase. Limit carbohydrates. Eat often. Snack during the Induction phase of Atkins Monitor water intake. Survive the first ten days of an Atkins diet Avoid the pit-falls of the Atkins diet. Determine whether you’re ready to move on to the next phase.