Atkins Acceptable Foods List (Metric)

FITNESSINFOGRAPHICS.COM PRESENTS METRIC VERSION! ATKINS PHASE 1: INDUCTION ACCEPTABLE FOODS LIST Phase 1 of the Atkins diet is called Induction. It's where you'll jump start your weight loss program, losing up to 15 pounds in the first 2 weeks. Here, with a few easy steps, you'll turn your body into the fat-burning machine you've always wished it could be. As the name implies, Induction is your initiation into the Atkins Diet weight loss program. All too often, people confuse this first phase of the program with the whole Atkins Diet, but Induction is only the first of four progressively liberal phases. The two main objectives of Induction are: TO SWITCH YOUR BODY FROM BURNING PRIMARILY CARBOHYDRATES TO BURNING PRIMARILY FAT FOR ENERGY TO ENCOURAGE YOUR BODY TO BURN FAT, YOU'LL INITIALLY CONSUME ONLY 20 GRAMS OF NET CARBS PER DAY. The carb foods you'll eat in this phase are primarily vegetables low in carbs but rich in vitamins, minerals, antioxidants and other nutrients, including fiber. AND TO JUMP-START WEIGHT LOSS FISH, POULTRY, MEAT & EGGS All fowl including: Cornish Hen All shellfish including: All meat including: • Bacon* • Beef • Ham* • Lamb • Pork • Veal • Venison "Be aware of processed meat and that some may be cured with sugar. which will add to the carbohydrate count. Also steer clear of meats All fish including: Clams Crabmeat Mussels Oysters Shrimp Squid Flounder Herring Salmon Sardines Sole Chicken Duck Goose Pheasant Tuna Quail Trout Turkey "Oysters and mussels are higher in carbs so limit to about 115 g per day All Eggs including: Deviled • Fried • Hard-boiled • Omelets • Poached • Scrambled • Soft-boiled with added nitrates. CHEESES Cheese does contain carbs, about 1 gram per 30 grams. You may have about 85-112 grams of cheese per day. FATS AND OILS Butter Mayonnaise Olive oil Vegetable oils 15 g 15 g 15 g 15 g 15 g 15 g 15 g 15 g 15 g 15 g 15 g *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 0.0 9 0.0 9 0.0 9 0.0 g 0.0 9 Cow, sheep & goat 30 g 30 g 30 9 30 g 30 g 30 g 30 g 0.3 g I 0.4 g I 0.4 g I 0.6 g I 0.6 gI 0.8 9 0.9 g 1.0 g 1.2 g Canola* Blue cheeses Cheddar Gouda Walnut Soybean* Grape seed* Sesame Sunflower* 0.0 g 0.0 9 0.0 9 0.0 9 0.0 g 0.0 g Mozzarella Cream cheese Parmesan Safflower* 30 g 30 g Swiss Feta SALAD GARNISHES for cooking. Crumbled bacon Hard-boiled egg Sautéed mushroom 64 g 0.0 g 0.59 1.0 g 1.2 g 3 slices 1 egg ARTIFICIAL SWEETENERS 1 Pack 1.0 9 1 Splenda Sour cream 30 g BEVERAGES HERBS & SPICES Basil Cayenne pepper Cilantro Dill Clear broth/ bouillon Club soda Cream, heavy or light Coffee and teg 0.0 g 0.0 g 0.0 g. 15 g 15 g 15 g 15 g 1 clove 15 g 15 g 15 g 15 g 15 g 15 g 0.0 g 0.0 g 0.0 g 0.0 g 0.9 g 0.8 g 0.0g 0.0 g 0.0 g 0.0 g 0.0 g 0.0 9 0.0 9 0.0 9 0.0 9 Diet soda (double check) Garlic Flavored seltzer (no cal) Herb tea Unflavored soy Ginger Oregano Pepper Rosemary Sage Tarragon Almond milk 0.0 g 0.0 g Water, including Filtered water 0.0 g 0.0 g 0.0 9 Mineral water Spring water Tap water SALAD DRESSINGS 0.0 9 * 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 45 g per day Blue cheese Caesar Italian Lemon juice Lime juice Oil and vinegar 30 g 30 g 30 g 30 g 30 9 30 g 30 g 2.3 g 0.5 g I 3.0 g 2.8 g 2.8 g 1.0 g 1.4 g Ranch COOKED VEGETABLES SALAD VEGETABLES You should be eating approximately 12-15 grams of net carbs per day in the form of vegetables. Measure these salad Artichoke vegetables raw. Alfalfa sprouts Arugula Bok choy Celery Chicory greens The following vegetables are slightly higher in carbs than the salad vegetables listed above. Stay within the 12-15 grams of net carbs. Measure these vegetables after cooking. 1/2 medium 6 spears 1 canned 3.5 g 2.4 g 1.0 g 1.8 g Asparagus Artichoke heart 0.2 g 0.4 g I 0.4 g I 0.8 g 0.19 I 0.1 g 1.0 g - 1.0 g 0.4 g I 0.1g1 1.8 g 2.5 g 0.2 g I 1.2g 0.1g 2.3 g 0.7 g I 0.5 g I 0.4g I 64 g/raw 128 g/raw 128 g/raw 1 stalk Avocados Bamboo shoots Broccoli Broccoli raw Broccoli rabe 1/2 whole 64 g 64 g 64 g 64 g 64 g 96 g 64 g (raw) 64 g (raw) 64 g 64 g boiled 1.2 g 1.7 g 0.8 g 2.0 g 2.3 g 1.8 g 1.6 9 1.4 g 64 g/raw 15 g 64 g 64 g 64 g 64 g 64 g 64 g 128 g 64 g 15 g 64 g/raw 64 g/raw Chives Cucumber Broccoflower Brussels sprouts Cabbage Cauliflower Daikon Endive Escarole Fennel Swiss chard 1.8 g 2.0 g 2.0 g 4.1 g 0.7 9 2.4 g 2.3 g 3.4 9 2.4 g 0.1 g 0.7 9 4.3 g 2.4 g Jicama Iceberg lettuce Collard greens Eggplant 64 g Green String Beans 128 g 1 heart 64 g 32 g Mushrooms Parsley Peppers Radicchio Radishes Romaine lettuce Hearts of palm Kale Kohlrabi 6/raw Leeks 64 g 64 g 128 9 Okra Olives green Olives black Onion Pumpkin Rhubarb Sauerkraut Snow peas Spaghetti squash Spinach Summer squash 32 g 32 g 64 g 64 g 64 9 MW 3.4 9 32 g boiled 64 g 64 g 32 g 64 9 32 g 64 9 1.7g 1.2 g BUY A PRINTABLE PDF OR POSTER OF THIS INFOGRAPHIC AT FITNESSINFOGRAPHICS.COM 2.0 g 2.2 g 2.6 9 4.3 g 3.3 g 3.5 g 1.5 g SOURCE: WWW.ATKINS.COM/PROGRAM/PHASE-1/WHAT-YOU-CAN-EAT-IN-THIS-PHASE.ASPX Tomato Turnips Water chestnuts Zucchini laul.uh .Jiulula