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Official Atkins Acceptable Induction Foods List

This is a copy of the "Official Atkins Acceptable Induction Foods List". These are all low-carb foods you may eat liberally during the Induction Phase of Atkins. This information has been taken directly from the official Atkins website and reposted here for your convenience. My notes are marked in RED where my experience has differed from the "official method".

I know every carb counts when you are in the induction phase of Atkins so that's why I am recommending you use a carb counter during this time. Eventually you will memorize the carb counts of most of your favorite or most frequently eaten foods. However until that happens you may need a little assistance. So I've made available to you this very nice well organized 17 page Free Mini Carb Counter. It also contains some tips and a few recipes to get you started. If you need some good simple Free Low Carb Recipes to get you started I have collected quite a few. 

Did you also know that as many as 25 million Americans have hypothyroidism but only about half of them know it? Get your TSH (Thyroid Stimulating Hormone) checked to be sure you are starting with a healthy thyroid. 

Meats & Eggs

You may eat LIBERALLY all the following low carb foods in the table below. Note there are a few restrictions on Organ Meats, Shellfish and Prepared Luncheon Meats or Bacon.

  All Fish,
including ...


  All Fowl,
including ...


  All Shellfish,
including ...


  All Meat,
including ...


  All Eggs,
including ...












































  Cornish hen




























*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.

BBQing meats is a great way to add extra flavor to the meat. Plus you don't get all the fat as it drips off the meat during cooking. You can baste the meats in different spices to add variety as well. I've really gotten spoiled with my Rotisserie, it's be best money I ever spent though. Click the banner below to find out more about RonCo's famous Showtime Rotisserie BBQ.

Other Foods That Are Acceptable During Induction


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
Just the Cheese Crunchy Baked Low Carb Snacks

The Specialty Cheese Company has found a 17-step baking process that makes natural cheese into a crunchy snack! Since there are no carbohydrates in cheese, these new baked cheeses are an ideal addition to a low carbohydrate diet. No refrigeration required! They simply take slices of natural cheeses, season and gently bake them to crisp, delicious perfection. Nothing else added. Just The Cheese  pieces make sensational snacks, creative crumbles for soups and salads, and are delicious with your favorite dips.

*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.

Salad Vegetables

You can have two to three cups per day of the vegetables listed below. These salad vegetables are high in phytonutrients and provide a good source of fiber.

  • Alfalfa sprouts
  • Daikon
  • Mushrooms
  • Arugula
  • Endive
  • Parsley
  • Bok Choy
  • Escarole
  • Peppers
  • Celery
  • Fennel
  • Radicchio



Joseph's Lavash Bread
  • Chicory
  • Jicama
  • Radishes
  • Chives
  • Iceberg Lettuce
  • Romaine Lettuce
  • Green Leaf Lettuce
  • Boston Lettuce
  • Bibb Lettuce
  • Cucumber
  • Mâche
  • Sorrel



Joseph's Lavash Bread  

Healthy, reduced carb, high protein with no cholesterol and contain three healthy ingredients: Flax, Oat Bran and Whole Wheat which may help protect your heart, while losing weight. Only 3 grams of fiber and just 4 net carbs!

Used in a roll-up sandwich or as a sliced party snack, this bread will not fall apart. Simply spread the dressing across 1/2 of the Lavash, layer with your favorite deli meats and lettuce, and roll.

Mapa Lupe's Low Carb TortillasTofuyan Bakeries Low Carb Wraps

Mama Lupe's Low-Carb Tortillas are delicious. Unlike other low-carb tortillas, Mama Lupe's taste just like regular restaurant tortillas.

Use Mama Lupe's Low-Carb Tortillas to make a low-carb snack or meal. Make a breakfast burrito or replace bread in your favorite sandwich. However you use Mama Lupe's Low-Carb Tortillas, you are sure to enjoy them. Packaged in a re-sealable bag: 10 tortillas, net weight 12.5 oz (360g).  

Tofuyan Bakeries Low Carb/Low Fat Wrap are the easy-to-use wraps for everything from overstuffed deli sandwiches to traditional homemade lunches. Thin, pliable and delicious, Toufayan Wraps are baked in a unique way to hold their shape - no matter what's inside.
Packaged in a re-sealable package to maintain freshness.  8 grams of fiber and only 7 net carbs per large wrap!

Other Vegetables

You can have one cup per day of these veggies if salad does not exceed two cups. If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count. 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
  • Eggplant
  • Spinach
  • Broccoli
  • Hearts of Palm
  • String or Wax Beans
  • Broccoli Rabe
  • Kale
  • Brussell Sprouts
  • Kohlrabi
  • Tomato
  • Leeks
  • Turnips
  • Cabbage
  • Okra
  • Water Chestnuts
  • Cauliflower
  • Onion
  • Zucchini


  • Collard Greens
  • Scallions
  • Dandelion
  • Snow Peas
  • Bean Sprouts
  • Dandelion Greens
  • Spaghetti Squash
  • Summer Squash
  • Beet Greens


Andre's Carbo-Save Low Carb Crackerbreads Andre's Carbo Save™ Low Carbohydrate Crackerbreads

Need to remove bread from your diet? Don't worry, Andre's got you covered. Andre's hand-made, low carbohydrate crackerbreads are based on delicious Old World recipes and are wheat free, gluten free and sugar free. Giving up sugar, wheat and carbohydrates does not mean you have to give up on good taste.

Cover them with tuna, salmon, or use them with soup, salads or for a dip. Andre's crackerbreads are so good, you will also love to eat them plain.  come in many flavors - 100% natural - and no preservatives. Andre knows how to bring great taste and pleasure into your diet with exclusive recipes that are carefully developed and based on his years of experience as a pastry chef.

These crackerbreads are all hand-made in Andre's own bakery using only the highest quality ingredients. And, Andre's crackerbreads  contain no preservatives. You won't believe that you can stay on your diet and still eat baked crackerbreads that taste so good.

Salad Garnishes

  • Crumbled Crisp Bacon
  • Grated Cheese
  • Minced Hard-Boiled Egg
  • Sautéed Mushrooms
  • Sour Cream

All spices to taste, but make sure none contain 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 such as Ranch, Blue Cheese and Italian and no more than two carbs per tablespoon serving are also fine.


  • Basil
  • Garlic
  • Rosemary
  • Cayenne Pepper
  • Ginger
  • Sage
  • Cilantro
  • Oregano
  • Tarragon
  • Dill
  • Pepper
  • Thyme

LowCarbolicious Pizza Pak

The Crust provides a whopping 68 grams of protein, with just 24 net carbs per entire 12" pizza (typical pizza contains about 30 carbs per SLICE!). Bakes up crisp and golden brown, perfect every time.

The Sauce is Sugar and aspartame-free, bursting with rich tomato flavor and classic pizza spices - oregano, basil, garlic, onion, red and green bell peppers, and a dash of crushed red pepper for added zip. The generous 6 oz. sauce pouch has only 6 net carbs per ENTIRE pizza!

LowCarbolicious Pizza Pak

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 non-hydrogenated 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.

Smackaroos Low Carb Crackers Smackaroos Low Carb Crackers

If you remember Cheeters Low Carb Crackers, then you're in luck, because they're back under the new name of Smackaroos! If you don't remember them, then try them now and you'll understand why we're so excited to have them back! Crispy, crunchy and oh so tasty. They're great with dips, cheese or nothing at all.

- One net carb in three big crackers!
- No sugar alcohols
- No trans fats
- No cholesterol


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. This hasn't stopped thousands of low carbers though from using it as such.

The Atkins preference is for sucralose (Splenda™), the only non-caloric 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. You can get Sucralose in both packet and bulk granulated form just like sugar.

Dreamfields Low Digestible Pasta
Dreamfields Low Digestible Pastas

Only 5 digestible carbs per serving! Comes in Rotini, Penne, Elbows, Spaghetti, Lasagna and Linguine.

SugarBane Note: Though Atkins does not endorse the use of Equal or Aspartame, I personally had no issues with weight loss while consuming it. I also know many other people who have had no ill effects using it while dieting. In fact, though Atkins says that Malitol and other Sugar Alcohols have minimal impact on blood sugar levels, many people (myself included) seem to experience strong carb cravings and a slower weight loss while eating food products containing Glycerine and/or Malitol.

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 or three tablespoons.)
GG Scandanavian Bran CrispBread

GG Bran Crispbread is a traditionally baked crispbread, which is still produced in Norway, by the Gundersen family. Founded in 1935, Mr. Eugen Gundersen, who created the original recipe, began producing bran crispbread as he found that the original Scandinavian crispbread was the most effective and appetizing method of supplementing his diet with fiber. Delicious with any topping and can be used in place of regular bread in sandwiches or snacks. Try with low-fat cheese, peanut butter or any other spread. Zero Net Carbs per serving!


*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.

SugarBane Note: Though Atkins does not endorse Caffeine or Alcohol consumption many people (myself included) have had no problem losing weight while consuming caffeinated or alcoholic drinks. This is a YYMV (Your Mileage May Vary) item which means while it may be okay for some, it may not be okay for YOU. Trial and error is the only way to know if Caffeine or Alcohol will be a problem for you. The rule of thumb is that if you have cravings a lot or are seriously stalled, cut the caffeine and/or alcohol and see where it takes you. If you choose to continue drinking beer or wine you should consult an Alcohol Carb Counter.

Carb Counters Oven Baked Pita Chips Carb Counters Oven Baked Pita Chips

Crunchy, oven baked pita chips. They're all natural and only 1 net carb per one ounce serving. Low glycemic ingredients, wheat free, no artificial anything, no preservatives or sugar alcohols.  These make a wonderful "anytime" snack. They're high in protein, fiber and "good" fats but the best thing is that they are the real deal in tasty flavor. Now in Three Fabulous Flavors!

Resealable pouch has 4 one ounce servings.. comes in Berry Good, Sweet Cinnamon and Tomato Basil flavors.


Tofuyan Bakeries Low Carb Pita Bread Low Carb Pita Bread

Since 1926, the Toufayan family has been bringing to its customers the finest in baked goods. Our old world recipes using top quality, wholesome ingredients, naturally cholesterol free, were brought to the United States in the 1960's. Then, in the original pita tradition, we hearth-bake each bread to a perfect golden brown.

Toufayan Pitas are convenient and versatile. Just cut in half or at the top and fill with meats, salads, or cheese. Great for tacos, sloppy joes and fajitas. Or cut into bite sizes for appetizers. 9 grams of fiber and only 7 net carbs per full pita loaf!

Atkins Diet Products

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.

Low Carb Marshmallows Low Carb Marshmallows

Identical to a regular marshmallow, it has a soft, smooth texture that melts in your mouth. Marshmallows are available in either Vanilla flavor or with a fine delicious dark Belgian chocolate wrapping. You can eat them on their own, melt them in the microwave with crisp or let it melt in a coffee or hot chocolate beverage. Less than 0.06 carbs per serving. Fat Free. No Glycemic Impact.

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 low-carb food products that can be eaten during the Induction phase of Atkins. Bookmark and visit these great stores below for the best deals on low carb foods, snacks and supplements.

  • Netrition has one of the largest selections of low carb products. They carry a full selection of Atkins Bars and Atkins Shakes. Their prices are competitive and shipping is reasonable.

Now that you know what you need to eat, check out the rest of this site for tips, resources and products to help you on your low carb diet! Use our handy site search to locate the information you need. 

Use this handy product search box to save up to 40% on low-carb meals, snacks and supplements!

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