. the Atkins diet Phase 1 (Induction), on what foods to eat and. / The Atkins diet / Atkins Diet Phase 1 (Induction). Atkins Diet Phase 1 (Induction) And Food.
Atkins Diet Food Lists for the Induction Phase. The following are allowable foods on the Induction Phase of the Atkins Diet. For foods with carbohydrate, limit total intake to 2. Protein Foods. Most protein foods, such as meat, seafood, and eggs, have little or no carbohydrate. However, there are some things to watch out for. Check out these tips on protein foods on a low- carb diet for details. Vegetables. The bulk of the carbohydrate in the diet comes from vegetables. It is important to know the carbohydrate counts of the vegetables you are eating. Twelve to 1. 5 grams per day (not counting fiber) should come from vegetables. Cheeses. Most cheeses have less than a gram of carbohydrate per ounce, but check labels carefully, as some have more. Atkins allows 3- 4 ounces per day during induction. Cream cheese is included in this, but specifically not cottage cheese, farmer's cheese, or other fresh cheeses.Fats and Oils. People embarking on the Atkins eating plan are cautioned not to attempt to do a low- fat version of the diet. Adequate fat content is vital to the success of the diet. Atkins advises eating a balance of natural fats, and no trans fats at all. Here are some of the things Atkins says about fats and oils: Eat plenty of cold- water fish and other foods containing omega- 3 fatty acids (but if pregnant be aware of FDA guidelines about fish consumption).Olive oil, especially those labeled virgin or extra- virgin, should be emphasized.For stir- frying, canola, peanut, and grapeseed oil are recommended, especially if "cold- pressed" or "expeller- pressed".Avoid corn, soy, safflower, and sunflower oil except in small amounts, and not heated (these have high amounts of omega- 6 polyunsaturated fat). Again, cold- pressed or expeller- pressed oils are recommended. Note from Laura: sunflower and safflower oils are now available made from seeds bred to have high levels of monounsaturated fat, and low levels of polyunsaturated Omega- 6 fats. These are usually labeled "high oleic".]When choosing mayonnaise, choose regular full- fat mayonnaise, preferably using the guidelines above for types of oils used.When choosing salad dressings, the same rules apply, and watch for added sugars.Butter and other sources of saturated fat (e. Don't use margarine unless it is trans- fat- free. Beverages. Water is the vastly preferred beverage. Atkins advises eight 8- oz glasses per day. If you are hungry and it isn't a mealtime, try drinking water first - - you might just be thirsty. Soda water or carbonated water with sugar- free flavorings are okay. Do not drink any beverage with sugar in it, including juice and cider. Herbal teas, or decaffeinated coffee or tea are good choices, although some people can get away with drinking caffeine (you have to experiment to see if it triggers cravings or slows weight loss). Diet sodas sweetened with sucralose (Splenda) are acceptable. Clear broths are usually very low in carbs (but, as always, read labels). Special Additional Foods. Small daily amounts of the following foods can be added (count the carbs, however): 1. Atkins 20 ® Phase 1. Acceptable Foods; Phase 2. Acceptable. Phase One List Of Acceptable Foods. ** If you have decided to stay in Induction longer than 2. . are also called Atkins Induction. During this phase. 1 oz, 1.0. Vegetables for Atkins Induction. Foods List. This Atkins Induction foods list prints on a. Half a small avocado. Controlled- carb convenience foods, such as low carb snack bars. Extra Fiber. Atkins recommends psyllium (the main ingredient in Metamucil and other fiber supplements) and flax seed meal for more fiber. Sugar Substitutes. Atkins prefers sucralose (Splenda). Small amounts of saccharine (such as is in Sweet N Low) are acceptable. Note that the powdered forms of these sweeteners have added carbs, usually 1 grams per packet. Find out where to find liquid (no carb) sources of sucralose (Splenda). Foods Forbidden on Atkins Induction. Basically, the rule is that anything not on the Acceptable Food List isn't allowed. These include but are not limited to the following: Grains and anything made with them, including bread, cake, pastries, or anything else made of flour. Any food that includes added sugars (list of ingredients that mean "sugar"), which is most processed food. Fruits and fruit juices. Dairy products, except for cheeses and cream in limited quantities as noted on the acceptable foods list. Starchy vegetables, such as potatoes, beets, corn, etc. Legumes (beans and peas)Deli salads, which often have added sugars. Alcoholic beverages. Nuts, although they are encouraged after Induction. What Foods Can Be Added After Induction? Nuts, as noted above - - 1- 2 ounces per day are encouraged. More vegetables. Fresh cheeses (cottage, ricotta, etc.)Seeds (such as sunflower seeds)Other foods as listed on the Atkins Carbohydrate Ladder. Other naturally low- carb foods, such as coconut milk, unsweetened soy or almond milk, shirataki noodles, some soy flours, and other specialty low carb foods. For more, see: Stocking Your Low- Carb Pantry and What You Can Eat on a Low Carb Diet.
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