Atkins Induction - Acceptable Food List

I'm going to try and (re)start Atkins today, so I went to the website and copied their Acceptable Foods List and am highlighting the foods that I like, since I'm very picky.

I really like their new Two Week Meal Plan! As long as you like everything on the menu, it's a great resource.

Phase 1: Induction - Acceptable Foods List

Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.

All fish including:

• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout

All fowl including:

• Cornish hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey

All shellfish including:

• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison

Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including:

• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per ounce. 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 or a 1" cube.

Cheese including:

Type	Serving Size	Grams of 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

Vegetables:

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

Vegetable	Serving Size/Prep	grams of net carbs
Alfalfa sprouts	1 cup/raw	0.4
Argula	½ cup/raw	0.2
Bok choy	1 cup/raw	0.8
Celery	1 stalk	0.8
Chicory greens	½ cup/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
Iceberg lettuce	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 in carbs 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 of net carbs. Unless otherwise noted, measure these veggies after you cook them.

Vegetable	Serving Size/ Prep	Net Carbs
Artichoke	¼ of medium	4.0
Asparagus	6 spears	2.4
Artichoke hearts	1 canned	1.0
Avocadoes	1 whole (raw)	3.5
Bamboo shoots	1 cup canned	1.1
Broccoli	½ cup	1.6
Broccoli raw	½ cup	1.0
Broccoli rabe	½ cup	1.3
Broccoflower	½ cup	1.4
Brussels sprouts	¼ cup	2.4
Cabbage	½ cup (raw)	2.0
Cauliflower	½ cup (raw)	1.0
Swiss chard	½ cup	1.8
Collard greens	½ cup	4.2
Eggplant	½ cup	1.8
Hearts of palm	1 heart	0.7
Kale	½ cup	2.4
Kohlrabi	½ cup	4.6
Leeks	¼ cup	1.7
Okra	½ cup	2.4
Olives green	5	2.5
Olives black	5	0.7
Onion	¼ cup (raw)	2.8
Pumpkin	¼ cup	2.4
Rhubarb	½ cup (unsweetened)	1.7
Sauerkraut	½ cup (drained)	1.2
Peas	½ cup with pods	3.4
Spaghetti squash	½ cup	2.0
Spinach	½ cup (raw)	0.2
Summer squash	½ cup	2.0
Tomato	1 (raw)	4.3
Turnips	½ cup	2.2
Water chestnuts	½ cup (canned)	6.9
Zucchini	½ cup	2.0

Salad Garnishes
Crumbled bacon	3 slices	0.0
Hard-boiled egg	1 egg	0.0
Grated cheeses	(see above carb counts)
Sautéed mushrooms	½ cup	1.0
Sour cream	2 tbs	1.2
Herbs and Spices (make sure they contain no added sugar)
Basil	1 tbs	0.0
Cayenne pepper	1 tbs	0.0
Cilantro	1 tbs	0.0
Dill	1 tbs	0.0
Garlic	1 clove	0.9
Ginger	1 tbs sliced root	0.8
Oregano	1 tbs	0.0
Pepper	1 tbs	0.0
Rosemary	1 tbs	0.0
Sage	1 tbs	0.0
Tarragon	1 tbs	0.0
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
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

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

1. Butter
2. Mayonnaise – make sure it has no added sugar
3. Olive oil
4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
   • Canola*
   • Walnut
   • Soybean*
   • Grape seed*
   • Sesame
   • Sunflower*
   • Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

• Splenda – one packet equals 1 gram of net carbs

Beverages

• Clear broth/ bouillon (make sure it has no sugars added)
• Club soda
• Cream, heavy or light.
• Decaffeinated or regular coffee and tea*
• Diet soda (be sure to note the carb count)
• Flavored seltzer (must say no calories)
• Herb tea (without added barley or fruit sugar added)
• Water – at least eight 8-ounce glasses per day including...
  • Filtered water
  • Mineral water
  • Spring water
  • Tap water

* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it's best to break the habit during the Induction.

Alcohol:

Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer, you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.