Atkins Acceptable Foods List (Non-metric)

FITNESSINFOGRAPHICS.COM PRESENTS NON- 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. 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 AND TO JUMP-START WEIGHT LOss vegetables low in carbs but rich in vitamins, minerals, The two main objectives of Induction are: TO SWITCH YOUR BODY FROM BURNING PRIMARILY CARBOHYDRATES TO BURNING PRIMARILY FAT FOR ENERGY antioxidants and other nutrients, including fiber. FISH, POULTRY, MEAT & EGGS All shellfish including: All meat including: • Bacon* • Beef • Ham* • Lamb • Pork • Veal • Venison All fish including: All fowl including: Clams Crabmeat Mussels* Oysters* Shrimp Squid Flounder Cornish Hen Herring Salmon Sardines Sole Chicken Duck Goose Pheasant Tuna Quail Trout Turkey *Oysters and mussels are higher in carbs so limit to about 4 ounces per day "Be aware of processed meat and that some may be cured with sugar. which will add to the carbohydrate All Eggs including: Deviled • Fried • Hard-boiled • Omelets • Poached • Scrambled • Soft-boiled count. Also steer clear of meats with added nitrates. CHEESES FATS AND OILS 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 9 1 tbsp 0.0 g 1 tbsp 0.0 9 1 tbsp 0.0 g Cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. Butter Mayonnaise Olive oil Vegetable oils Cow, sheep & goat Blue cheeses Cheddar Gouda Mozzarella 1 oz 2 tbsp 1 oz 1 oz 1 oz 0.3 gI 0.4 g I 0.4 9 I 0.6 9 I 0.6 g I 0.8 g I 0.9 g 1.0 g 1.2 g Canola* Walnut Soybean* Grape seed Sesame Sunflower* 1 1 Cream cheese Parmesan Swiss Feta 2 tbsp 1 oz 1 oz 1 oz 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. SALAD GARNISHES Crumbled bacon Hard-boiled egg Sautéed mushroom 1/2 cup Sour cream 3 slices 0.09 0.59 1.0 g 1.2 g 1 egg ARTIFICIAL SWEETENERS 1 Pack 1.0 9 Splenda 2 tbsp BEVEAGES HERBS & SPICES 1 tbsp 0.0 g 0.0 g 0.0 g 0.0 g 0.9 g 0.8 9 0.09 Clear broth/ bouillon Club soda Cream, heavy or light Coffee and tea* Diet soda (double check) Flavored seltzer (no cal) Herb tea Unflavored soy 0.0 9 0.0 g 0.0 9 0.0 g 0.0 g 0.0 9 0.0 g 0.0 9 0.0 g Basil Cayenne pepper Cilantro Dill 1 tbsp 1 1 tbsp 1 tbsp 1 1 1 clove 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp Garlic Ginger Oregano 1 Pepper Rosemary Sage Tarragon 0.0 g 0.0 g 0.0 g 0.0 g Almond milk 1 Water, including: Filtered water Mineral water Spring water Tap water 0.0 g 0.0 g 0.0 9 0.0 9 SALAD DRESSINGS * One to two cups of caffeinated tea or coffee is 2.3 g 0.5 g I 3.0 g 2.8 g 2.8 g 1.0 g 1.4 g Blue cheese Caesar Italian Lemon juice Lime juice Oil and vinegar 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 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 tablespoons per day Ranch 2 tbsp SALAD VEGETABLES You should be eating approximately 12-15 grams of net carbs per day in the form of vegetables. Measure these salad vegetables raw. COOKED VEGETABLES The following vegetables are slightly higher in carbs than the salad vegetables. Stay within the 12-15 grams of net carbs. Measure these vegetables after cooking. Artichoke 1/2 medium 3.5 9 2.4 g 1.0 g 1.8 g 1.2 9 1.7 9 0.8 9 Asparagus Artichoke heart 6 spears 1 canned 1/2 whole 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 3/4 cup 1/2 cup (raw) 1/2 cup (raw) 1/2 cup 1/2 cup boiled 2.0 g 1/2 cup Alfalfa sprouts Arugula Bok choy Celery Chicory greens Chives 0.2 g 0.4 g I 0.4 9 I 0.8 g 1/2 cup/raw 1 cup/raw 1 cup/raw 1 stalk 1/2 cup/raw 1 tbsp 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup Avocados Bamboo shoots Broccoli Broccoli raw Broccoli rabe 1 0.1g 1 0.19 1.0 g I 1.0 9 0.4 g I 0.1g I 1.8 g 2.5 g 0.2 g I 1.2 9 - 0.1g I 2.3 g 0.7g I 0.5 g I 0.4 g 2.0 g 2.3 9 1.8 g 1.6 g 1.4 g 1.8 9 Cucumber Daikon Endive Broccoflower Brussels sprouts Cabbage Cauliflower Escarole Fennel Swiss chard Jicama Collard greens Eggplant Green String Beans 1 cup Hearts of palm Kale Kohlrabi Leeks Iceberg lettuce Mushrooms 1 2.0 g 1/2 cup 1 tbsp 1/2 cup/raw 1/2 cup/raw 4.1 9 0.7 9 2.4 g 2.3 g 3.4 g 2.4 9 0.1 9 | 0.7 9 4.3 g 2.4g 1 heart 1/2 cup Parsley Peppers Radicchio Radishes Romaine lettuce 1/4 cup 1/2 cup 1/2 cup 6/raw 1 cup Okra Olives green 5 Olives black 5 Onion 1/4 cup 1/4 cup 1/2 cup 1/2 cup 1/2 cup 1/4 cup boiled 2.0 g 1/2 cup 1/2 cup 1/4 cup 1/2 cup 1/4 cup 1/2 cup Pumpkin 1.79 1.2g | 3.4 g Rhubarb BUY A PRINTABLE PDF OR POSTER OF THIS INFOGRAPHIC AT FITNESSINFOGRAPHICS.COM Sauerkraut Snow peas Spaghetti squash Spinach Summer squash 2.2 9 2.6 9 4.3 g 3.3 g SOURCE: WWW.ATKINS.COM/PROGRAM/PHASE-1/WHAT-YOU-CAN-EAT-IN-THIS-PHASE ASPI Tomato Turnips 3.5 9 1.5 9 Water chestnuts Zucchini FITNESSINFOGRAPHICS.COM PRESENTS NON- 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. 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 AND TO JUMP-START WEIGHT LOss vegetables low in carbs but rich in vitamins, minerals, The two main objectives of Induction are: TO SWITCH YOUR BODY FROM BURNING PRIMARILY CARBOHYDRATES TO BURNING PRIMARILY FAT FOR ENERGY antioxidants and other nutrients, including fiber. FISH, POULTRY, MEAT & EGGS All shellfish including: All meat including: • Bacon* • Beef • Ham* • Lamb • Pork • Veal • Venison All fish including: All fowl including: Clams Crabmeat Mussels* Oysters* Shrimp Squid Flounder Cornish Hen Herring Salmon Sardines Sole Chicken Duck Goose Pheasant Tuna Quail Trout Turkey *Oysters and mussels are higher in carbs so limit to about 4 ounces per day "Be aware of processed meat and that some may be cured with sugar. which will add to the carbohydrate All Eggs including: Deviled • Fried • Hard-boiled • Omelets • Poached • Scrambled • Soft-boiled count. Also steer clear of meats with added nitrates. CHEESES FATS AND OILS 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 g 1 tbsp 0.0 9 1 tbsp 0.0 g 1 tbsp 0.0 9 1 tbsp 0.0 g Cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. Butter Mayonnaise Olive oil Vegetable oils Cow, sheep & goat Blue cheeses Cheddar Gouda Mozzarella 1 oz 2 tbsp 1 oz 1 oz 1 oz 0.3 gI 0.4 g I 0.4 9 I 0.6 9 I 0.6 g I 0.8 g I 0.9 g 1.0 g 1.2 g Canola* Walnut Soybean* Grape seed Sesame Sunflower* 1 1 Cream cheese Parmesan Swiss Feta 2 tbsp 1 oz 1 oz 1 oz 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. SALAD GARNISHES Crumbled bacon Hard-boiled egg Sautéed mushroom 1/2 cup Sour cream 3 slices 0.09 0.59 1.0 g 1.2 g 1 egg ARTIFICIAL SWEETENERS 1 Pack 1.0 9 Splenda 2 tbsp BEVEAGES HERBS & SPICES 1 tbsp 0.0 g 0.0 g 0.0 g 0.0 g 0.9 g 0.8 9 0.09 Clear broth/ bouillon Club soda Cream, heavy or light Coffee and tea* Diet soda (double check) Flavored seltzer (no cal) Herb tea Unflavored soy 0.0 9 0.0 g 0.0 9 0.0 g 0.0 g 0.0 9 0.0 g 0.0 9 0.0 g Basil Cayenne pepper Cilantro Dill 1 tbsp 1 1 tbsp 1 tbsp 1 1 1 clove 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp Garlic Ginger Oregano 1 Pepper Rosemary Sage Tarragon 0.0 g 0.0 g 0.0 g 0.0 g Almond milk 1 Water, including: Filtered water Mineral water Spring water Tap water 0.0 g 0.0 g 0.0 9 0.0 9 SALAD DRESSINGS * One to two cups of caffeinated tea or coffee is 2.3 g 0.5 g I 3.0 g 2.8 g 2.8 g 1.0 g 1.4 g Blue cheese Caesar Italian Lemon juice Lime juice Oil and vinegar 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 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 tablespoons per day Ranch 2 tbsp SALAD VEGETABLES You should be eating approximately 12-15 grams of net carbs per day in the form of vegetables. Measure these salad vegetables raw. COOKED VEGETABLES The following vegetables are slightly higher in carbs than the salad vegetables. Stay within the 12-15 grams of net carbs. Measure these vegetables after cooking. Artichoke 1/2 medium 3.5 9 2.4 g 1.0 g 1.8 g 1.2 9 1.7 9 0.8 9 Asparagus Artichoke heart 6 spears 1 canned 1/2 whole 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 3/4 cup 1/2 cup (raw) 1/2 cup (raw) 1/2 cup 1/2 cup boiled 2.0 g 1/2 cup Alfalfa sprouts Arugula Bok choy Celery Chicory greens Chives 0.2 g 0.4 g I 0.4 9 I 0.8 g 1/2 cup/raw 1 cup/raw 1 cup/raw 1 stalk 1/2 cup/raw 1 tbsp 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup Avocados Bamboo shoots Broccoli Broccoli raw Broccoli rabe 1 0.1g 1 0.19 1.0 g I 1.0 9 0.4 g I 0.1g I 1.8 g 2.5 g 0.2 g I 1.2 9 - 0.1g I 2.3 g 0.7g I 0.5 g I 0.4 g 2.0 g 2.3 9 1.8 g 1.6 g 1.4 g 1.8 9 Cucumber Daikon Endive Broccoflower Brussels sprouts Cabbage Cauliflower Escarole Fennel Swiss chard Jicama Collard greens Eggplant Green String Beans 1 cup Hearts of palm Kale Kohlrabi Leeks Iceberg lettuce Mushrooms 1 2.0 g 1/2 cup 1 tbsp 1/2 cup/raw 1/2 cup/raw 4.1 9 0.7 9 2.4 g 2.3 g 3.4 g 2.4 9 0.1 9 | 0.7 9 4.3 g 2.4g 1 heart 1/2 cup Parsley Peppers Radicchio Radishes Romaine lettuce 1/4 cup 1/2 cup 1/2 cup 6/raw 1 cup Okra Olives green 5 Olives black 5 Onion 1/4 cup 1/4 cup 1/2 cup 1/2 cup 1/2 cup 1/4 cup boiled 2.0 g 1/2 cup 1/2 cup 1/4 cup 1/2 cup 1/4 cup 1/2 cup Pumpkin 1.79 1.2g | 3.4 g Rhubarb BUY A PRINTABLE PDF OR POSTER OF THIS INFOGRAPHIC AT FITNESSINFOGRAPHICS.COM Sauerkraut Snow peas Spaghetti squash Spinach Summer squash 2.2 9 2.6 9 4.3 g 3.3 g SOURCE: WWW.ATKINS.COM/PROGRAM/PHASE-1/WHAT-YOU-CAN-EAT-IN-THIS-PHASE ASPI Tomato Turnips 3.5 9 1.5 9 Water chestnuts Zucchini