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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.
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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 ...
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All Fowl,
including ...
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All Shellfish,
including ...
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All Meat,
including ...
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All Eggs,
including ...
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tuna
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chicken
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oysters*
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beef
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scrambled
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salmon
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turkey
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mussels*
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pork
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fried
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sole
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duck
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lobster
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lamb
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poached
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trout
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goose
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clams
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bacon**
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soft-boiled
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flounder
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Cornish hen
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squid
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veal
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hard-boiled
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sardines
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quail
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shrimp
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ham**
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deviled
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herring
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pheasant
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crabmeat
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venison
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omelets
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*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
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
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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.
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*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
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-
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.
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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!
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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
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-
Eggplant
-
Spinach
-
Broccoli
-
Hearts of Palm
-
String or Wax Beans
-
Broccoli Rabe
-
Kale
-
Brussell Sprouts
-
Kohlrabi
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-
Tomato
-
Leeks
-
Turnips
-
Cabbage
-
Okra
-
Water Chestnuts
-
Cauliflower
-
Onion
-
Zucchini
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-
Collard Greens
-
Scallions
-
Dandelion
-
Snow Peas
-
Bean Sprouts
-
Dandelion Greens
-
Spaghetti Squash
-
Summer Squash
-
Beet Greens
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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.
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Salad Garnishes
-
Crumbled Crisp Bacon
-
Grated Cheese
-
Minced Hard-Boiled Egg
-
Sautéed Mushrooms
-
Sour Cream
Spices
All spices to taste, but make sure none contain added sugar.
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Gourmet
Wafer Crisps - These 3-inch handmade cheese wafers
are Wheat, Gluten, Sugar and Trans fat Free. They have less
than 1 net carb per crisp and come in EIGHT fantastic
flavors:
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Herbs
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
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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!
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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.
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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
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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 Pastas
Only 5 digestible carbs per serving! Comes
in Rotini, Penne, Elbows, Spaghetti, Lasagna and Linguine.
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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.)
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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!
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*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.
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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.
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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!
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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.
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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.
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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.
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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