Recipe: Atkins – Acceptable Induction Foods

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Foods you do not need to limit in Induction:

Eat poultry, fish, shellfish, meat and eggs in portions that make you feel satisfied. Do not stuff yourself.

Exceptions are:

Oysters, mussels, and clams which are higher in carbs than other shellfish. #You can eat up to 4 ounces a day of (eat more after induction):

Processed meats such as ham, bacon, pepperoni, salami, hot dogs, and other luncheon meats—and some fish—may be cured with sugar or contain fillers that contribute carbs.

Avoid meat and fish products cured with nitrates, which are known carcinogens.

Also be beware of products that are not exclusively meat, fish, or fowl, such as imitation crabmeat, fish sticks, meatloaf, and all  breaded foods.

Do not consume more than 4 ounces of organ meats a day.

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Cheese: a maximum of 4 ounces per day (eat more after induction)

All cheeses contain some carbohydrate. You can consume 3 to 4 ounces daily of full-fat, firm, soft, and semi soft aged cheese (for example, Cheddar, Swiss, Gouda, goat cheese, mozzarella, blue cheese). Count 1 ounce of cheese as 1 gram of Net Carbs.* Full- fat cream cheese is also permitted, as are cheeses made from soy or rice.

Not allowed unless you are unable to eat the above listed cheeses because of allergies:

cottage cheese, farmer cheese, ricotta cheese, and other fresh cheeses.

Avoid the following: reduced-fat cheeses, low calorie cheeses, processed cheeses or cheese spreads.

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Other dairy:

Butter is unlimited.

Heavy cream, light cream or sour cream up to 3 tablespoons daily.

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Salad vegetables:

You can have 2 to 3 loosely packed cups per day* of the following:

Alfalfa sprouts

Arugula

Cabbage

Celery

Chicory

Chives

Cucumber

Daikon

Endive

Escarole

Fennel

Jicama

Lettuce (all types)

Mache

Mushrooms

Parsley

Peppers

Radicchio

Radishes

Romaine

Scallions

Tomato

Watercress

 

Any other leafy green vegetables.

*If you lose weight easily it is ok to start with 3 cups of salad vegetables daily.

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Cooked vegetables: 1 cup per day

You can have 1 cup (measure cooked) per day of these vegetables, if salad does not exceed 2 or 3 cups. A few vegetables, such as spinach or tomatoes, that cook down significantly, should be measured raw. Some of the following vegetables are slightly higher in carbohydrate content than salad vegetables:

Artichoke hearts

Artichokes

Asparagus

Bamboo shoots

Bean sprouts

Beet greens

Bok choy

Broccoli

Broccoli rabe

Brussels sprouts

Cabbage

Cauliflower

Celery root

Chard

Collard greens

Dandelion greens

Eggplant

Hearts of palm

Kale

Kohlrabi

Leeks

Okra

Onion

Pumpkin

Rhubarb

Sauerkraut

String or wax beans

Summer squash

Tomato

Turnips

Water chestnuts

Zucchini or summer squash

 

 

Note that certain vegetables appear on both this list and the preceding salad list.

Garnishes:

Crumbled crisp bacon (look for nitrate-free products)

Grated cheese (figure into your cheese count)

Minced hard-boiled egg

Sauteed mushrooms (figure into your vegetable count)

Spices and herbs (as long as they contain no added sugar)

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Salad dressings:

Oil and vinegar

Prepared salad dressings without added sugars, such as sugar, corn syrup, or honey (no more than 2 grams Net Carbs per serving).

Not Allowed

Balsamic vinegar (contains added sugar)

Rice vinegar with added sugar

Prepared salad dressings with added sugar

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Condiments:

Mayonnaise (regular, full fat)

Mustard (not honey mustard)

Horseradish

Pesto (after first 2 weeks of Induction)

Pickles

Soy sauce (tamari, others made without wheat)

Worchester sauce

Not allowed:

Barbecue sauce

Ketchup

Pickle relish

Russian dressing

Cranberry sauce

Any sauce with added sugar, corn syrup, or bleached flour, such as steak sauce, jarred gravies, etc.

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Oils:

You may use any type of oil, preferably cold-pressed or expeller-pressed. Olive oil or butter is preferred.  You may use margarine spreads made of vegetable oils as long as they do not contain added trans fats (hydrogenated oils).

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Beverages:

Decaffeinated coffee

Diet soda made with one of the acceptable artificial sweeteners (no more than 3 cans per day)

Not allowed:

Coffee substitutes made from grains

Alcoholic beverages

Caffeinated cola drinks

Fruit or vegetable juices

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Special category foods:

Each day you can eat the following, but add to your carb count:

10 green olives or 6 black olives

Half a Haas avocado

2 to 3 tablespoons of lemon juice or lime juice


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