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Atkins Induction Foods

List of foods one can eat during atkins induction to jumpstart weight loss

 

atkins induction foodsThis page provide a list of atkins induction foods to be eaten during atkins induction phase.  During the induction phase your carb intake need to be reduce to less than 20 gram of Net carbs a day.  By doing so you help to kick start your weight loss.  The lots of food to eat during induction phase is divided into these groups:

 

Meat

Beef

Pork/Ham/Becon

Veal

Lamb

Rabbit

Venison

Important Note for atkins induction meat: Do not consume more than 4 ounces organ meats a day.  Process meats such as bacon, ham, pepperoni, salami, hot dogs and other luncheon meat may be cured with addes sugar and may contain nitrates. Avoid product that are not exclusively meat, such as meatloaf and breaded foods.

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Poultry

Chicken

Duch

Pheasant

Turkey

Cornish Hen

Goose

Quail

Other games bird

Important Note for atkins induction poultry: Avoid breaded poultry product and other non exclusively poultry foods.

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Fish (Include Canned)

Anchovies

Cod

Mahi-Mahi

Salmon

Swordfish

Bass

Flounder

Monkfish

Sardines

Trout

Bluefish

Herring

Orange Roughy

Scrod

Tuna

Catfish

Mackerel

Red Snapper

Sole

Whitefish

Important Note : Avoid fish cured with sugar or nitrate

Shellfish

Clams

Lobster

Oyster

Squid

Crab

Mussels

Scallops

 

Crawfish

Octopus

Shrimp

 

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Eggs and Cheese (Include Canned)

You may eat up to 4 ounce of full fat, firm soft semi soft cheese such as

Asiago

Cheddar

Goat Cheese

Jalsberg

Parmesan

Blue Cheese

Cream Cheese

Gouda

Monterey Jack

Parmigiano

Brie

Feta

Gruyere

Mozzarella

Provolone

Camembert

Fontina

Havarti

Muenster

Swiss

Important Note: All cheese have some carbohydrate content.  The rule of thumb is to count 1 ounce of cheese as 1 gram carbohydrate.  Fresh cheese such as cottage cheese, ricotta, and farmer cheese are too high in carbs and is not suitable for atkins induction phase. Avoid diet cheese or cheese spreads.  If you are known to have yeast intolerance, dairy allergy or milk intolerance, avoid cheese altogether.  

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Fats and Oil

Butter

Sour Cream

Canola oil

Safflower oil

Cream

Whipped Cream (unsweetened)

Corn oil

Sesame oil

Half-and-half

 

Flaxseed oil

Soybean oil

Mayonaise

Grapeseed oil

Sunflower oil

Olive Oil

Walnut oil

Important Note : Oils labeled "cold pressed" or "expeller-pressed" have the most nutrient. Avoid margarine, as it is usually made with hydorgenated oils or trans fats.

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Salad Vegetables:

You can have 3 cups (loosely packed) of the following

Alfalfa Sprouts

Chicory

Endive

Meclun

Radishes

Arugula

Chinese Cabbage

Escarole

Mushrooms

Rommaine

Bean Sprouts

Cucumber

Fennel

Parsley

Sorrel

Cabbage

Daikon

Jicama

Peppers

Watercress

Celery

Lettuce

Radicchio

Note : For salad dressing use oil plus vinegar or lemon juice and spices. You can also use bottled brand of salad dressing with less than 2 grams of Net Carbs per servings.

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Others Vegetables

Arthichoke hearts

Broccol rabe

Green beans

Okra

Swiss Chard

Asparagus

Brussels Sprouts

Green onions

Pumpkin

Tomato

Avocado

Cauliflower

Hears of palm

Rhubarb

Turnip greens

Bamboo Shoots

Celery Root

Kale

Snow Peas

Turnips

Beet Greens

Collard Greens

Kohirabi

Spaghetti Squash

Water Chestnuts

Bok Choy

Dandelion Greens

Leeks

Spinach

Wax beans

Broccoli

Eggplant

Mustard Greens

Summer Squash

Zuchinni

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Herbs and Spices

Season any foods to taste with the following spices

Basil

Cilantro

Ginger

Rosemary

Cayenne pepper

Cumin

Oregano

Sage

Chili Powder

Dill

Paprika

Tarragon

Chives

Garlic

Pepper

Thyme

Note : Dry granulated spices are allowed as long as they do not contains sugar. If the package mentions additional unspecified "spices", these "spices" may contain sugar and is best to avoid it.

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Beverages:

Water

Essence flovored Seltzer (mus say "no calories)

Clear broth/bouillon

Spring Water

Ice Tea

Mineral Water

Decaffeinated coffe or tea

Club Soda

Herb teas

Note : Herb teas should contain no barley, dates, figs, or sugar. Ice tea can be unsweetened or artificially sweetened. Grain beverages are not allowed. Alcoholic beverages are not part of induction, but thos low in carbohydrates are in moderation an option in the later phase of atkins diet.

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