What to eat duering induction
What you’ll eat during this phase
You’ll satisfy your appetite with with protein – chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs, and a variety of vegetable proteins. You’ll eat fats – olive oil, safflower oil, butter and avocado.
You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day – see the Acceptable Foods List for Phase 1 for more information.
You can also have additional carbs – every day:
You’ll satisfy your appetite with with protein – chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs, and a variety of vegetable proteins. You’ll eat fats – olive oil, safflower oil, butter and avocado.
You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day – see the Acceptable Foods List for Phase 1 for more information.
You can also have additional carbs – every day:
- Up to 4 ounces of cheese
- 10 to 20 olives for a quick snack
- Try 1/2 an avocado in your salad
- An ounce of sour cream or three ounces of unsweetened cream for your coffee
- Up to 3 tablespoons lemon or lime juice
- One to two servings of Atkins bars or shakes. Check the package see which ones are right for Induction (less than 5 net carbs).
What you’ll avoid during this phase
Avoid added sugars and trans fats.
These are the high-carbohydrate foods to avoid:
Avoid added sugars and trans fats.
- A note about artificial sweeteners – you can have sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of Net Carbs due to the fillers manufacturers add. You may also have diet beverages that contain these sweeteners as well as sugar-free gelatin.
These are the high-carbohydrate foods to avoid:
- Starchy vegetables such as potatoes, yams, squash
- Bread, pasta, grains – If you feel you absolutely MUST eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 Net Carbs per serving and limit yourself to one serving a day.
- Whole, reduced fat or skim milk
- Fruit – except for avocados, tomatoes and olives – yep they’re all fruits
- Nuts or seeds
- Foods that combine protein and carbs – lentils, chickpeas (garbanzo beans) kidney beans and other legumes
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