Tuesday, August 12, 2008

ATKINS PHASE 1: INDUCTION - ACCEPTABLE FOODS LIST

Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are getting your 12 to 15 net carbs in vegetables as well.

All fish including:

  • Flounder
  • Herring
  • Salmon
  • Sardines
  • Sole
  • Tuna
  • Trout

All fowl including:

  • Cornish Hen
  • Chicken
  • Duck
  • Goose
  • Pheasant
  • Quail
  • Turkey

All shellfish including:

  • Clams
  • Crabmeat
  • Mussels*
  • Oysters*
  • Shrimp
  • Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

  • Bacon*
  • Beef
  • Ham*
  • Lamb
  • Pork
  • Veal
  • Venison

*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.

All Eggs including:

  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.

Cheese including:

Type Serving Size Net Carbs
Blue cheeses 1 oz 0.7
Cheddar ½ cup 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0

Vegetables:

You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.

1 cup is equal to approximately the size of a baseball

Vegetable Serving Size/Prep Net Carbs
Alfalfa sprouts 1 cup/raw 0.4
Argula ½ cup/raw 0.2
Bok choy 1 cup/raw 0.8
Celery 1 stalk 0.8
Chicory Greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Lettuce Iceberg ½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.

Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium/boiled 4.0
Asparagus 6 spears/boiled 2.4
Artichoke hearts 1 canned in water 1.0
Avocadoes 1 whole/raw 3.5
Bamboo shoots 1 cup/boiled 1.1
Broccoli boiled ½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe 1 ounce 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup boiled 2.4
Cabbage ½ cup boiled or raw 2.0
Cauliflower ½ cup boiled or raw 1.0
Chard ½ cup swiss/boiled 1.8
Collard greens ½ cup boiled 4.2
Eggplant ½ cup boiled/raw 1.8
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup boiled 1.7
Okra ½ cup boiled/raw 2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup raw 2.8
Pumpkin ¼ cup boiled 2.4
Rhubarb ½ cup unsweetened 1.7
Sauerkraut ½ cup canned/drained 1.2
Peas ½ cup edible podded 3.4
Spaghetti squash ½ cup boiled 2.0
Spinach ½ cup raw 0.2
Summer squash ½ cup boiled 2.0
Tomato 1 raw 4.3
Turnips ½ cup boiled 2.2
Water chestnuts ½ cup canned 6.9
Zucchini ½ cup sautéed 2.0


Salad Garnishes
Crumbled bacon 3 slices 0.0
Diced hard-boiled egg 1 egg 0.0
Grated cheeses (see above carb counts)

Herbs and Spices (make sure they contain no added sugar)

Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2

Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)

Blue Cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4

Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.

  • Butter
  • Mayonnaise – make sure there is no added sugar
  • Olive oil
  • Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the best oil to use is olive oil.
    • Canola
    • Walnut
    • Soybean*
    • Grape seed
    • Sesame
    • Sunflower*
    • Safflower

*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.

Artificial Sweeteners

  • Splenda – one packet equals 1 carb

Beverages

  • Clear broth/ bouillon (make sure there are no sugars added)
  • Club soda
  • Cream – heavy or light, be sure to note the carb count
  • Decaffeinated or regular coffee and tea*
  • Diet soda - be sure to note the carbs
  • Flavored Seltzer (must say no calories)
  • Herb tea (no barley or fruit sugar added)
  • Water – at least 8 eight ounce glasses per day including...
    • Filtered water
    • Mineral water
    • Spring water
    • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction phase.

Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.