Atkins Diet ATKINS Acceptable Foods. Atkins friendly foods you may eat liberally and other Atkins induction foods in doing this Low Carb Weight Loss Plan. While any of the foods in the Atkins food list can make doing the Atkins easier, don’t over do it .  .  .

ATKINS DIET  Acceptable Foods  List

Atkins Foods you may eat liberally

• All fish including: tuna, salmon, sole, trout, flounder, sardines, herring.
  
• All fowl including: chicken, turkey, duck, goose, poussin, quail, and phesant.
  
• All shellfish including: oysters, mussels, lobster, clams, squid, prawns, crabmeat.
  
• All meat including: beef, pork, lamb, bacon, veal, ham, and venison.
  
• All eggs including: scrambled, fried, poached, soft boiled, hard boiled, deviled, omelettes.

ATKINS DIET Food List - Other Acceptable Atkins Diet Foods During Atkins Induction:

• CHEESE:
  You can consume 90-110 g (3-4 oz) daily of the following full fat, firm and semi soft aged cheeses including: cheddar, cow, sheep and goat cheese, cream cheese, gouda, mozzarella, roquefort, swiss. All cheeses have some carb content, the quantity you eat should be governed by that knowledge, and the rule of thumb is to count 30 g of cheese as equivalent to one gram of carb. Note that cottage 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 carb content.
  
  
• SALAD VEGETABLES:
  You can have 230-340 g (8-12 oz) per day. Alfa sprouts, bok choy, celery, chicory, chives, cucumber, daikon, fennel, lamb’s lettuce, lettuce, mushrooms, parsley, peppers, radicchio, radishes, rocket, romaine, lettuce, and sorrel. These salad veggies are high in phytonutrients and provide a good source of fiber.
  
  
• OTHER VEGGIES:
  You can have 140-200g (5-7oz) per day if salad does not exceed 230g (8oz). These veggies are slightly higher in carb content than the salad veggies: Artichoke, asparagus, aubergine, bamboo, bean sprouts, broccoli, broccoli rabe, brussel sprouts, cabbage, cauliflower, celery root, chard, courgettes, danelion greens, french beans, kale, kohlrabi, leeks, mange-tout peas, okra, onion, pumpkin, rhubarb, sauerkrauts, spring onions, spring greens, spaghetti squash, tomato, turnips, water cress. If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb content.
  
  
• SALAD GARNISHES:
  Crumbled crisp bacon, grated cheese, minced hard boiled egg, sautéed mushrooms, and sour cream.
  
  
• SPICES:
  All spices to taste, but make sure none contain added sugar.
  
  
• HERBS:
  Basil, cayenne, coriander, dill, garlic, ginger, oregano, pepper, rosemary, sage, tarragon, thyme 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 and no more than two carbs per tablespoon serving are also fine.
  
  
• 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, 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 and sunflower oil, at high temperatures or allow to brown or smoke. Butter is allowed. Margarine should be avoided, not because of its carb 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 shops). You need not remove the skin and fat from meat or fowl. Salmon and other cold water fish is an excellent source of omega-3 fatty acids. It cannot be stressed strongly enough that trying to do a low fat version of Atkins will interfere with fat burning and derail your weight loss.
  
  
• BEVERAGES:
  
  • Clear broth/bouillon (not all brands; read label), soda water, cream (double, whipping or single); limit to two to three tablespoons a day; note the carb content.
  • Decaffeinated coffee or tea 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.
  • Herb tea (without barley or any fruit sugar added), lemon juice or lime juice (note that each contains 2. 8 grams carb per oz) - limit to 2-3 tablespoons.
  • Mineral water
  • Spring water
  • Water
    
    
• ARTIFICIAL SWEETENERS:
  You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (splenda) saccharin, cyclamate, 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 US food and drug administration (FDA) has removed saccharin from its list of carcinogens, basing it’s decision upon a thorough review of the medical literature and the National Institute of Sciences’ statement that there is no clear association between saccharin and human cancer... It can be safely consumed in moderation, meaning no more than 3 packets a day. Saccharin is marketed as sweetex or sucron. The use of aspartame (marketed as nutrasweet, hermesetas and candarel are discouraged because of questions about its safety. My preference, however is sucralose (splenda) the only sweetener made of sugar, sucralose is a safe non caloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than one hundred studies conducted over the past twenty years. Note that each packet of sugar substitute contains about 1 gram of carb, so don’t forget to include the amount in your daily totals.
  
  
• SPECIAL CATEGORY FOODS:
  To add variety, each day you can also eat ten to twenty olives, half a small avocado, and 1 oz. of sour cream or 3 oz of unsweetened whipping cream, as well as 2-3 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 2 weeks. If you seem to be losing slowly, moderate your intake of these foods.
  
  
• CONVENIENCE FOODS:
  Although it is important that you eat primarily unprocessed foods, some low 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 food products that can be eaten during the induction phase of Atkins. Just remember two things:
  
  • Not all convenience food products are the same, so check labels and carb content
  • While any of these foods can make doing the Atkins easier, don’t over do it. Remember, you must always follow.

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