ACCEPTABLE LOW CARB FOODS FOR ATKINS PHASE 1

ACCEPTABLE LOW CARB FOODS FOR ATKINS 20, PHASE 1

Our low carb food list or "Acceptable Foods 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.**

All 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.
   • Canola*
   • Walnut
   • Soybean*
   • Grape seed*
   • Sesame
   • Sunflower*
   • 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...
  • Filtered water
  • Mineral water
  • Spring water
  • 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

Cheese

 

SERVING SIZE

NET CARBS

Parmesan, grated

1 TBSP

.2

Goat, chevre

1 oz

.3

Bleu cheeses

2 TBSP

.4

Cheddar

1 oz

.4

Gouda

1 oz

.6

Mozzarella, whole milk

1 oz

.6

Cream cheese, whipped

2 TBSP

.8

Parmesan, chunk

1 oz

.9

Swiss

1 oz

1.0

Feta

1 oz

1.2

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

Foundation Vegetables

 

SERVING SIZE

NET CARBS

Alfalfa sprouts (raw)

1/2 cup

0

Chicory greens (raw)

1/2 cup

.1

Endive (raw)

1/2 cup

.1

Escarole (raw)

1/2 cup

.1

Olives, green

5, each

.1

Watercress (raw)

1/2 cup

.1

Arugula (raw)

1/2 cup

.2

Radishes (raw)

1, each

.2

Spinach (raw)

1/2 cup

.2

Bok choy (cooked)

1/2 cup

.4

Lettuce, average (raw)

1/2 cup

.5

Turnip greens (cooked)

1/2 cup

.6

Heart of palm

1 each

.7

Olives, black

5, each

.7

Radicchio (raw)

1/2 cup

.7

Button mushroom (raw)

1/2 cup

.8

Artichoke (marinated)

1, each

1

Celery (raw)

1 stalk

1

Collard greens (cooked)

1/2 cup

1

Pickle, dill

1, each

1

Spinach

1/2 cup

1

Broccoli rabe (cooked)

1/2 cup

1.2

Sauerkraut (drained)

1/2 cup

1.2

Avocado, Haas

1/2 fruit

1.3

Daikon radish, grated (raw)

1/2 cup

1.4

Red/white onion, chopped (raw)

2 TBSP

1.5

Zucchini (cooked)

1/2 cup

1.5

Cucumber, sliced (raw)

1/2 cup

1.6

Cauliflower (cooked)

1/2 cup

1.7

Beet greens (cooked)

1/2 cup

1.8

Broccoli (cooked)

1/2 cup

1.8

Fennel (raw)

1/2 cup

1.8

Okra (cooked)

1/2 cup

1.8

Rhubarb (raw)

1/2 cup

1.8

Swiss chard (cooked)

1/2 cup

1.8

Asparagus (cooked)

6 stalks

1.9

Broccolini (cooked)

3, each

1.9

Bell pepper, green, chopped (raw)

1/2 cup

2.2

Sprouts, mung beans (raw)

1/2 cup

2.2

Eggplant (cooked)

1/2 cup

2.3

Kale (cooked)

1/2 cup

2.4

Scallion, chopped (raw)

1/2 cup

2.4

Turnip (cooked)

1/2 cup

2.4

Tomato, small (raw)

1, each

2.5

Jicama (raw)

1/2 cup

2.6

Portobello mushroom (cooked)

1, each

2.6

Yellow squash (cooked)

1/2 cup

2.6

Cabbage (cooked)

1/2 cup

2.7

Green beans (cooked)

1/2 cup

2.9

Bell pepper, red, chopped (raw)

1/2 cup

3

Leeks (cooked)

2 TBSP

3.4

Shallot, chopped (raw)

2 TBSP

3.4

Brussel sprouts (cooked)

1/2 cup

3.5

Spaghetti squash (cooked)

1/2 cup

4

Cherry tomato

10, each

4.6

Kohlrabi (cooked)

1/2 cup

4.6

Pumpkin, mashed (cooked)

1/2 cup

4.7

Garlic, minced (raw)

2 TBSP

5.3

Snow peas (cooked)

1/2 cup

5.4

Tomato (cooked)

1/2 cup

8.6

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure salad vegetables raw.

Salad garnishes

 

SERVING SIZE

NET CARBS

Crumbled bacon

3 slices

0

Hard-boiled egg

1 egg

.5

Sautéed mushrooms

1/2 cup

1.0

Sour cream

2 Tbsp

1.2

Grated cheeses

(see above carb counts)

Herbs and spices

 

SERVING SIZE

NET CARBS

Basil

1 TBSP

0

Cayenne pepper

1 TBSP

0

Cilantro

1 TBSP

0

Dill

1 TBSP

0

Oregano

1 TBSP

0

Tarragon

1 TBSP

0

Parsley

1 TBSP

.1

Chives (fresh or dehydrated)

1 TBSP

.1

Ginger, fresh, grated

1 TBSP

.8

Rosemary, dried

1 TBSP

.8

Sage, ground

1 tsp

.8

Black pepper

1 tsp

.9

Garlic

1 clove

.9

Make sure herbs and spices contain no added sugar.

Salad Dressings

 

SERVING SIZE

NET CARBS

Red wine vinegar

1 TBSP

0

Caesar

2 TBSP

1

Ranch

2 TBSP

1.4

Lemon juice

2 TBSP

2.0

Bleu cheese

2 TBSP

2.3

Lime juice

2 TBSP

2.4

Balsamic vinegar

1 TBSP

2.7

Italian, creamy

2 TBSP

3

Any prepared salad dressing with no added sugar and no more than 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.

** If you have decided to stay in Induction longer than 2 weeks, you may swap out 3g NC of other foundation vegetables for 3g NC of nuts or seeds. Do not let your Foundation Vegetable levels drop below 12g NC.