The Atkins Induction Diet food list is absolutely necessary to be successful on this diet. This list will be your Bible for eating during the crucial Induction Phase, when you are converting your body from carb and sugar-burning to a fat-burning metabolism.
Fortunately, Dr. Atkins and the Atkins Institute have outlined exactly what you can and can’t eat when starting this low carb diet. Below I have outlined which foods on the list are acceptable while you are in the Induction Diet Phase:
You Can Eat Liberally:
The only rule with the above foods is to limit processed meats (such as lunchmeats and pepperoni) to cut down on possible added sugars or preservatives. Also limit organ meats and oysters to less than 4 ounces a day.
Cheeses are Good!
You can eat as much as four ounces of cheddar, gouda, mozzarella, the various blue cheeses, Swiss, cream and most sheep and goat cheeses.
You can get plenty of fiber and nutrients by eating up to three cups of the following:
|artichoke hearts||celery root||pumpkin||asparagus|
|chard||sauerkraut||bamboo shoots||collard greens|
|scallions||snow peas||dandelion||spaghetti squash|
|bean sprouts||beet greens||eggplant||hearts of palm|
|broccoli||string beans||wax beans||Brussels sprouts|
Dr. Atkins’ Diet food list allows these herbs and spices liberally during the induction phase, but watch out for seasoning blends that contain sugar!
For seasoning salads, vinegar and oil are great, but it should be plain or apple cider vinegar. Balsamic vinegar has sugar, so don’t use it. Another alternative for a zesty salad is simply adding a few squirts of lemon juice and some herbs.
Fats and Oils
You can cook with butter or olive oil for great taste. Most other vegetable oils are allowed on the Atkins Induction diet food list, especially any that are cold-pressed. Some good alternatives to olive oil include sunflower, safflower and soybean oils. You may want to try a few to see if there is one that has a flavor you prefer. Don’t use margarine! It is full of hydrogenated oils (trans fats) that aren’t at all good for you.
There are a few foods that you will be tempted to eat during Induction that you should avoid at all costs. This includes any starchy vegetables, bread or dairy products that aren’t cheese, cream or butter. Also be sure you don’t eat any fruit. Fruit is not on the Atkins Induction Diet Food List at all. You may be used to thinking of fruit as a “diet food,” but they are high in sugars that will convert to starch, so they must be avoided during Induction.
Don’t forget that gum, mints and hard candies all contain sugars, so don’t use them during Induction. These are loaded with sugar and will derail you quickly if you think of them as “freebies” because they aren’t food!
By now you can see that the Atkins induction diet food list is really pretty long, especially if you do some looking around for good recipes. There are plenty of Atkins Diet Induction recipes in Dr. Atkins’ own books. You can also find thousands of them on the web. Today even many restaurants provide dieters with an Atkins Diet induction menu section on their regular menus to make eating out more enjoyable – so enjoy!