ATKINS 20 PLAN: PHASE 1 - WHAT LOW CARB FOODS YOU CAN EAT IN THIS PHASE (acceptable food)

The purpose of the first phase of the program, known as the Induction Phase, is to jumpstart your weight loss. An all-too-common misconception is that this first phase of Atkins is the whole program. In reality, it's the key to kickstarting your fat burning metabolism. As you move through the diet, you'll find the maximum grams of net carbs you can consume while continuing to lose weight, keep your appetite under control, and stay alert and energized. This is called your personal carb balance.

Our low carb food list is an easy guide to your Phase 1 low carb eating plan. Most fish, poultry, and meat do not contain carbs so you can feel free to enjoy them, but use this list of low carb foods to be sure you are getting your 12 to 15 grams of net carbs in vegetables as well.**

fish including:

·         Flounder

·         Herring

·         Salmon

·         Sardines

·         Sole

·         Tuna

·         Trout

·         Cod

·         Halibut

All fowl including:

·         Cornish hen

·         Chicken

·         Duck

·         Goose

·         Pheasant

·         Quail

·         Turkey

·         Ostrich

All shellfish including:

·         Clams

·         Crabmeat

·         Mussels*

·         Oysters*

·         Shrimp

·         Squid

·         Lobster

*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

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs in any style, including:

·         Deviled

·         Fried

·         Hard-boiled

·         Omelets

·         Poached

·         Scrambled

·         Soft-boiled

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 the dish off with feta cheese or add basil, oregano and other herbs.

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

1.      Butter

2.      Mayonnaise – make sure it has no added sugar

3.      Olive oil

4.      Vegetable oils – Those labeled "cold pressed" or "expeller pressed" are especially good and olive oil is one of the best.

o    Canola*

o    Walnut

o    Soybean*

o    Grape seed*

o    Sesame

o    Sunflower*

o    Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

Sucralose, saccharine or stevia – one packet equals 1 gram of net carbs

Beverages

·         Clear broth/ bouillon (make sure it has no sugars added)

·         Club soda

·         Cream, heavy or light

·         Decaffeinated or regular coffee and tea*

·         Diet soda (be sure to note the carb count)

·         Flavored seltzer (must say no calories)

·         Herb tea (without added barley or fruit sugar added)

·         Unflavored soy/almond milk

·         Water – at least eight 8-ounce glasses per day including...

o    Filtered water

o    Mineral water

o    Spring water

o    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 the habit during the induction phase. 
* Limit lemon and lime juices to 3 T per day
* Limit cream (heavy or light) to 3 TBSP or 1.5 fl oz per day

Info from: http://www.atkins.com