ACCEPTABLE FOODS: PHASE 1
All meats do not contain net carbs therefore you may eat them but be sure you are getting your 12 to 15 net carbs in vegetables as well.
All Fish Including:
| All Fowl Including:
| All Shellfish Including:
| All Meat Including:
|
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.
*Be aware of processed meat and that some may be cured wish sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.
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 them off with feta cheese or add spices like basil and oregano.
All Eggs including:
|
Keep in mind that cheese does contain carbs, about 1 gram per once. 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. Cheese Including:
| Type Blue cheeses Cheddar Cow, sheep and goat Cream cheese Feta Gouda Mozzarella Parmesan Swiss | Serving Size 1 oz ½ cup 1 oz 1 oz 1 oz 1 oz 1 oz 1 tbs 1 oz | Net Carbs 0.7 0.0 0.3 0.8 1.2 0.6 0.6 0.2 1.0 |
Vegetables Including:
You should be eating approximately 12 to 15 net carbs a day of vegetables, which is equivalent to several cups depending on the net carb count of vegetable used. 1 cup is equal to approximately the size of a baseball
½ cup is equal to approximately the size of a light bulb
You should be eating approximately 12 to 15 net carbs a day of vegetables, which is equivalent to several cups depending on the net carb count of vegetable used. 1 cup is equal to approximately the size of a baseball
½ cup is equal to approximately the size of a light bulb
| Food Alfalfa sprouts Argula Bok choy Celery Chicory Greens Chives Cucumber Daikon Endive Escarole Fennel Jicama Lettuce Iceburg Mushrooms Parsley Peppers Radicchio Radishes Romaine lettuce | Serving Size 1 cup/raw 1/2cup/raw 1cup/raw 1 stalk/ 1/2cup/raw 1 tablespoon ½ cup ½ cup ½ cup ½ cup 1 cup ½ cup ½ cup ½ cup 1 tablespoon ½ cup/raw ½ cup/raw 10/raw ½ cup | Net Carbs 0.4 0.2 0.8 0.8 0.6 0.1 1.0 1.0 0.0 0.0 3.6 2.5 0.1 1.2 0.1 2.3 0.7 0.9 0.2 |
The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.
| Food Artichoke Asparagus Artichoke hearts Avocadoes Bamboo shoots Beets Broccoli boiled Broccoli raw Broccoli rabe Broccoflower Brussels sprouts Cabbage Cauliflower Chard Collard greens Eggplant Hearts of palm Kale Kohlrabi Leeks Okra Olives green Olives black Onion Pumpkin Rhubarb Sauerkraut Peas Spaghetti squash Spinach Summer squash Tomato Turnips Water chestnuts Zucchini | Serving Size ¼ of medium/boiled 6 spears/boiled 1/ canned in water 1 whole/raw 1cup/boiled ½ cup/canned ½ cup ½ cup 1 ounce ½ cup ¼ cup boiled ½ cup boiled or raw ½ cup boiled or raw ½ cup swiss/boiled ½ cup boiled ½ cup boiled/raw 1 heart ½ cup ½ cup ¼ cup boiled ½ cup boiled/raw 5 5 ¼ cup raw ¼ cup boiled ½ cup unsweetened ½ cup canned/drained ½ cup edible podded ½ cup boiled ½ cup raw ½ cup boiled 1 raw ½ cup boiled ½ cup canned ½ cup sautéed | Net Carbs 4.0 2.4 1.0 3.5 1.1 4.7 1.6 1.0 1.3 1.4 2.4 2.0 1.0 1.8 4.2 1.8 0.7 2.4 4.6 1.7 2.4 2.5 0.7 2.8 2.4 1.7 1.2 3.4 2.0 0.2 2.0 4.3 2.2 6.9 2.0 |
Salad Garnishes
| Food Crumbled bacon Diced hard-boiled egg Grated cheeses (see above carb counts) Herbs and Spices (make sure they contain no added sugar) Basil Cayenne pepper Cilantro Dill Garlic Ginger Oregano Pepper Rosemary Sage Tarragon Sautéed mushrooms Sour cream | Serving Size 3 slices 1 egg 1 tbs 1 tbs 1 tbs 1 tbs 1 clove 1 tbs sliced root 1 tbs 1 tbs 1 tbs 1 tbs 1 tbs ½ cup 2 tbs | Net Carbs 0.0 0.0 0.0 0.0 0.0 0.0 0.9 0.8 0.0 0.0 0.0 0.0 0.0 1.0 1.2 |
Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons or about the size of your thumb tips)
| Food Blue Cheese Caesar Italian Lemon juice Oil and vinegar Ranch | Serving Size 2 tbs 2 tbs 2 tbs 2 tbs 2 tbs 2 tbs | Net Carbs 2.3 0.5 3.0 2.8 1.0 1.4 |
Fats and Oils – These contain no net carbs but keep in mind the serving size is approximately 1 tablespoon.
- Butter (no margarine)
- Mayonnaise – make sure there is no added sugar
- Olive oil
- Vegetable oils – especially good if they are label “cold pressed” or “expeller pressed” The best oil to use is always olive oil.
- Canola
- Walnut o Soybean*
- Grape seed
- Sesame
- Sunflower*
- Safflower
Artificial Sweeteners
- Splenda – one packet equals 1 carb
- Clear broth/ bouillon (make sure there are no sugars added)
- Club soda
- Cream – heavy or light, be sure to note the carb count
- Decaffeinated or regular coffee and tea*
- Diet soda with sucralose (Splenda) Be sure to note the carbs
- Flavored Seltzer (must say no calories)
- Herb tea (no barley or fruit sugar added)
- Water – at least 8 eight once glasses per day including…
- Filtered water
- Mineral water
- Spring water
- Tap water
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.
* 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 that habit during the induction
adkins.com
* 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 that habit during the induction
adkins.com
0 comments:
Post a Comment