I am helping a friend of mine that is low on funds to start the low carb dieting and thought Atkins would be the easiest one to start. Where can I find a list of the foods to eat on Atkins Induction? TIA
Phase 1: Induction - Acceptable Foods List
Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are
getting your 12 to 15 net carbs in vegetables as well.
All fish including:
All fowl including:
All shellfish including:
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
*Be aware of processed meat and that some may be cured with sugar, which will add to the carbohydrate count. Also steer clear of
meats with added nitrates.
Eggs are one of nature's most nutritious creations. Thats why eggs are a staple breakfast in the Atkins
Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off
with feta cheese or add spices like basil and oregano.
All Eggs including:
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces
of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Type Serving Size Net Carbs
Blue cheeses 1 oz 0.7
Cheddar ½ cup 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0
You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to
several cups depending on the Net Carb count of vegetable used.
1 cup is equal to approximately the size of a baseball
Vegetable Serving Size/Prep Net Carbs
Alfalfa sprouts 1 cup/raw 0.4
Argula 1/2cup/raw 0.2
Bok choy 1cup/raw 0.8
Celery 1 stalk 0.8
Chicory Greens 1/2cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Lettuce Iceberg ½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2
The following vegetables are slightly higher than the salad vegetables listed above; they also provide
important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net
Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium/boiled 4.0
Asparagus 6 spears/boiled 2.4
Artichoke hearts 1/ canned in water 1.0
Avocadoes 1 whole/raw 3.5
Bamboo shoots 1cup/boiled 1.1
Beets ½ cup/canned 4.7
Broccoli boiled ½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe 1 ounce 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup boiled 2.4
Cabbage ½ cup boiled or raw 2.0
Cauliflower ½ cup boiled or raw 1.0
Chard ½ cup swiss/boiled 1.8
Collard greens ½ cup boiled 4.2
Eggplant ½ cup boiled/raw 1.8
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup boiled 1.7
Okra ½ cup boiled/raw 2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup raw 2.8
Pumpkin ¼ cup boiled 2.4
Rhubarb ½ cup unsweetened 1.7
Sauerkraut ½ cup canned/drained 1.2
Peas ½ cup edible podded 3.4
Spaghetti squash ½ cup boiled 2.0
Spinach ½ cup raw 0.2
Summer squash ½ cup boiled 2.0
Tomato 1 raw 4.3
Turnips ½ cup boiled 2.2
Water chestnuts ½ cup canned 6.9
Zucchini ½ cup sautéed 2.0
Crumbled bacon 3 slices 0.0
Diced hard-boiled egg 1 egg 0.0
Grated cheeses (see above carb counts)
Herbs and Spices (make sure they contain no added sugar)
o Basil 1 tbs 0.0
o Cayenne pepper 1 tbs 0.0
o Cilantro 1 tbs 0.0
o Dill 1 tbs 0.0
o Garlic 1 clove 0.9
o Ginger 1 tbs sliced root 0.8
o Oregano 1 tbs 0.0
o Pepper 1 tbs 0.0
o Rosemary 1 tbs 0.0
o Sage 1 tbs 0.0
o Tarragon 1 tbs 0.0
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per
serving (1 - 2 tablespoons is a serving)
Blue Cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4
Fats and Oils No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.
Mayonnaise make sure there is no added sugar
Vegetable oils especially good if they are labeled cold pressed or expeller pressed One of the
best oil to use is olive oil.
o Grape seed
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
Splenda one packet equals 1 carb
Clear broth/ bouillon (make sure there are no sugars added)
Cream heavy or light, be sure to note the carb count
Decaffeinated or regular coffee and tea*
Diet soda - be sure to note the carbs
Flavored Seltzer (must say no calories)
Herb tea (no barley or fruit sugar added)
Water at least 8 eight ounce glasses per day including
o Filtered water
o Mineral water
o Spring water
o Tap water
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of
hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during
the induction phase.
Alcohol Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts
as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit
consumption to a maximum of one glass of wine per night
Dr Atkins' New Diet Revolution (DANDR 2002)
Atkins Induction Acceptable Food List
All fish, fowl, shellfish, meat, and eggs
Note: Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
Note: Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meatsand some fishmay be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
You can consume three to four ounces daily of the following full-fat, firm, cow, sheep and goat cheese, soft and semisoft aged cheeses*, including:
Cheddar; cream cheese; Gouda; mozzarella; Roquefort, and other blue; Swiss cheese
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmers cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheesebut check the carbohydrate content.
These salad vegetables are high in phytonutrients and provide a good source of fiber.
You can have two to three, cups per day of any combination of the following:
Alfalfa sprouts, daikon radish, mushrooms, arugula, endive, parsley, bok choy, escarole, peppers, celery, fennel, radicchio, chicory, jicama, radishes, chives, lettuce, romaine lettuce, cucumber, mâche, sorrel, spinach
You can have one cup per day of these vegetables, in any combination if your salad portion does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:
Artichoke, celery root, pumpkin, artichoke hearts, rhubarb, asparagus, chard, sauerkraut, bamboo shoots, bean sprouts, beet greens, broccoli, broccoli rabe, Brussels sprouts, cabbage (red, green, Savoy), cauliflower, chayote, collard greens, dandelion greens, eggplant, hearts of palm, kale, kohlrabi, leeks, okra, onion, scallions, snow peas, spaghetti squash, spinach, string or wax beans, summer squash, tomato, turnips, water chestnuts, zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, 2 Tbsp. of sour cream, or unsweetened heavy or light cream (limit to two to three tablespoons a day; note carbohydrate content), as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
Herbs and Spices
Use all herbs and spices to taste, but make sure that spice blends contain no added sugar.
For salad dressing, use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine.
Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.
Use butter. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Sciences statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low.
The Atkins preference, however, is sucralose (Splenda), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so dont forget to include the amount in your daily totals.
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including: filtered water, mineral water, spring water, and tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda); be sure to count the carbs
Essence-flavored seltzer (must say "no calories")
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 1.4 grams carbohydrate per Tablespoon); limit to two to three tablespoons
*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, cant take time for a meal or need a quick snack. More and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things:
Not all convenience food products are the same, so check labels and carbohydrate content.
While any of these foods can make doing Atkins easier, dont overdo it. Remember, you must always follow The Rules of Induction.
Old Original Atkins (Atkins 72)
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