Part 1 – Atkins Low Carb Diets Food List For Induction
Part 2 –
Atkins Low Carb Diets Food List for Induction you may eat liberally:
You can consume 90 – 110 g (3-4 oz) daily of the following full-fat, firm, soft, semi-soft mature cheeses, including:
cheddar, cow, sheep and goat cheese, cream cheese, Gouda, mozzarella, Roquefort and other blue cheeses and Swiss. Imitation cheese products are not allowed, except for soy or rice cheese – but check the carbohydrate content.
All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 30 g (1 oz) of cheese as equivalent to one gram of carbohydrate. Note that cottage cheese and other fresh cheeses are not permitted during Atkins low carb diets Induction.
No „diet” cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese not only during Dr Atkins diet.
Dr Atkins low carb diets food list of vegetables is divided into two broad categories namely salad and other vegetables.
Your body requires approximately 12 to 15 grams of net carbs per day should come from vegetables. Salad vegetables are high in phyto nutrients and provide a good source of fibre. Most vegetables are included in Induction phase except starchy vegetables, which are included in Atkins low carb diets Phase 3.
You can have 230-340 g (8-12 oz) per day:
alfalfa sprouts, fennel, radishes, bok choy, lamb’s lettuce, rocket, celery, lettuce, romaine lettuce, chicory, mushrooms, sorrel, chives, parsley, cucumber, peppers, daikon, radicchio.
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
A thing to be kept in mind is, that these vegetables are higher in carbohydrates when compared to the above list of vegetables. Therefore, they must be consumed according to specifications.
You can have 140-200 g (5-7 oz) per day if salad does not exceed 230 g (8 oz) – these vegetables are slightly higher in carbohydrate content than the salad vegetables:
artichoke hearts, cauliflower, onion, celery root (celeriac), pumpkin, asparagus, rhubarb, aubergine, chard, sauerkraut, bamboo shoots, courgettes, spring greens, dandelion greens, spring onions, bean sprouts, spaghetti squash, beet greens, French beans, spinach, broccoli, broccoli rabe, kale, summer squash, kohlrabi, tomato, brussels sprouts, leeks, turnips, mange-tout peas, water chestnuts, okra, cabbage.
crumbled crisp bacon, grated cheese, minced hard-boiled egg, sauteed mushrooms, sour cream.
All spices to taste, but make sure none contain added sugar. In case spice blends are used, make sure none contains any form of sugar or maltodextrin.
basil, garlic, rosemary, cayenne, ginger, sage, coriander, oregano, tarragon, dill, pepper, thyme.
Oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. The dressing must be home made. Prepare salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine. In case bottled, it must not contain any form of sugar.
Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particulary valuable. Do not use olive oil for cooking, use only for sauteing.
All other vegetable oils are allowed:
conola, 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, sunflower oil, at high temperatures or allow to brown or smoke.
Walnut or sesame oil must be used to dress cooked veggies or salads; cooking with them must be avoided. Mayonnaise, without added sugar, is allowed. Yogurt is prohibited in Dr Atkins diet.
Butter is food allowed on Atkins diet. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which is a serious health hazard. Some non-hydrogenated margarines are available in health food stores.
Trying to do Atkins low carb diets low-fat version will interfere with fat burning and derail your weight loss.
clear broth/bouillon (not all brands; read the label), soda water, cream (double, whipping or single); limit to two to three tablespoons a day; note carbohydrate content, decaffeinated coffee or tea, 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.
Water - mineral, filtered, spring or tap - must be consumed minimum of eight to ten glasses per day.
All fruit juices and tonic water must be avoided as they are food containing carbohydrates in good quantity.
Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. If you have a true caffeine addiction, it is best to try to break the habit during Atkins low carb diets Induction.
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!
You can have a glass of wine, a small amount of any spirit, mixed with water or club soda or a low-carb beer after Induction. However, alcohol would definitely slow down the process of weight loss.
Sucralose or Splenda, saccharin or Sweet 'n' Low, cyclamate, acesulfame-K are allowed. 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 can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweetex or Sucron. Doctor Atkins discourage the use of aspartame (marketed as NutraSweet, Hermesetas and Candarel) because of questions about its safety.
My preference, however, is sucralose Splenda, the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar.
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.
To add variety in Atkins diet Induction foods, each day you can also eat ten to twenty olives, half a small avocado, one ounce of sour cream or three ounces of unsweetened whipping 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 Atkins low carb diets first two weeks. If you seem to be losing slowly, moderate your intake of these foods.
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