Finding Dr Atkins Diet Plan Foods For Induction

If you've decided to follow Dr Atkins diet plan, eating out can be a minefield.

Finding low carbohydrate dr Atkins diet foods is as easy as going to the grocery store, dropping into the convenience store located at your neighborhood gas station, or going to your favorite restaurant.

Of course, some places will have a better selection of Dr Atkins diet plan foods to eat than others will, and some will also have higher carb temptations, but there is no reason for you to visit a specialty store in order to get the low carb foods you need.


It is easy to follow Atkins carb diet when eating out – all you have to do is:

  • Avoid bread, fruit, grains, starchy vegetables or dairy products other than cheese, cream or butter.

  • Consider carrying a pocket sized carb counter with you to double check the net carb counts in fresh foods.

  • Beware Hidden Carbs!

  • Refrain from alcohol, caffeine drinks and start taking a multivitamin. Select a dry white or red wine (and limit yourself to one or two glasses).

  • Select cheese (no biscuits) and celery for dessert.

  • Have a bottle of water on the table, as you need to drink at least eight glasses of water per day.

  • Do not skip meals. You'll need to eat at least three meals per day, preferably five.

  • Many products you do not normally think of as foods, such as chewing gum, breath mints, cough syrups and drops, are filled with sugar or other caloric sweeteners. They must be avoided.

  • Be wary of prepared salads at salad bars or deli counters. For example, Cole slaw or even tuna fish salad may have been prepared with sugar.

Starting Atkins

Even during the stricter Induction phase of Atkins, it is still easy to eat out in restaurants, as you are allowed up to 20 net grams of carbohydrates per day – the equivalent of around 230-340 g (8-12 oz) salad vegetables per day and 140-200 g (5-7 oz) other vegetables, such as alfalfa sprouts, fennel, radishes, bok choy, lamb’s lettuce, rocket, celery, lettuce, romaine lettuce, chicory, mushrooms, sorrel, chives, parsley, cucumber, peppers, daikon, radicchio.

You are also allowed 90 – 110 g (3-4 oz) of cheese during the Induction phase, but avoid alcohol. After the first two weeks you can start increasing your carb intake slowly, and introduce low-glycaemic fruits such as blueberries, raspberries and melon, plus nuts, seeds and more beans.

Read full Dr Atkins Diet Food List For Induction Here


Atkins Diet Foods From The Grocery Store

In the grocery store you have a huge selection of Atkins diet food products, ranging from fresh to processed, all which you can check for net carb count. Processed foods will have a nutrition information printed on the outside box or label, making it easy to determine net carbs.

Fresh foods are a bit more difficult because that information is not printed on the food item and usually not on the shelf label. You can certainly remember a few core fresh foods that are allowable, but a really good tool is to carry a carb counter in your purse or pocket so that you can check it if you have any questions.


Convenience Store Foods

In a convenience store, you have to search a bit more for the Dr Atkins diet plan foods. The big display of chips, candy, cookies and more is not a place you are likely to find low carb choices, but if you go a little further in you can usually find official Atkins snack bars, liquid shakes or even some fresh foods that are low-carb.

Although it is important that you eat primarily unprocessed foods, some Atkins diet 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. As I mentioned earlier, more and more companies are creating healthy food products that can be eaten during the Induction phase of Dr Atkins diet plan.


Just Remember Two Things:

1. Not all convenience food products are the same, so check labels and carbohydrate content. (Pocket sized Carbohydrate gram counter will help you!!!)

2. While any of these foods can make doing Dr Atkins diet plan easier, don’t overdo it. Remember, you must always follow the Rules of Induction.


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