These are the foods you may eat liberally during
Induction: all fish all fowl all shellfish all meat all eggs
*Oysters and mussels are higher in carbs than other
shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni,
salami, hot dogs and other luncheon meats—and some fish—may 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.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese You can consume three to four ounces daily of the
following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar cow, sheep and goat cheese cream cheese Gouda mozzarella Roquefort and other blue cheeses Swiss *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, farmer’s 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
cheese—but check the carbohydrate content.
Vegetables You can have two to three cups per day of:
alfalfa sprouts daikon mushrooms arugula endive parsley bok choy escarole peppers celery fennel radicchio chicory jicama radishes chives lettuce romaine lettuce cucumber mâche sorrel These salad vegetables are high in phytonutrients and
provide a good source of fiber.
Other Vegetables You can have one cup per day of these veggies if salad
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 collard greens scallions dandelion snow peas bean sprouts dandelion greens spaghetti squash beet greens eggplant spinach broccoli hearts of palm string or wax beans broccoli rabe kale summer squash brussels kohlrabi tomato bean sprouts leeks turnips cabbage okra water chestnuts cauliflower onion 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.
Spices All spices to taste, but make sure none contain added
sugar.
Herbs basil garlic rosemary cayenne pepper ginger sage cilantro oregano tarragon dill pepper thyme 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, grape seed, 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.
Butter is allowed. 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.
Artificial Sweeteners 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 Science’s 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™.
We discourage the use of aspartame (marketed as
NutraSweet® and Equal®) because of clinical observations that it slows weight
loss in certain individuals. The FDA has approved the herb stevia for use only
as a supplement, not as a sweetener.
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 don’t forget to include the amount in your daily
totals.
Acceptable Beverages Be sure to drink a minimum of eight eight-ounce glasses
of water each day, including:
Filtered water Mineral water Spring water Tap water Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda Cream, heavy or light (limit to two to three tablespoons
a day; note carbohydrate content) Decaffeinated coffee or tea* Diet soda made with sucralose (Splenda™); be sure to
count the carbs Essence-flavored seltzer (must say "no calories" and
should not contain aspartame) Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8
grams carbohydrate per ounce); 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.
Special Category Foods To add variety, each day you can also eat 10 to 20
olives, half a small avocado, an ounce of sour cream or three ounces of
unsweetened heavy cream, 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.
Convenience Foods 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, can’t 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.
