At each meal—including breakfast—eat at least 4 to 6 ounces (115 – 175 grams) of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins.
Enjoy butter, olive oil, high-oleic sunflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic sunflower oils). Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. In a typical day, you can have up to 4 ounces (115 grams) of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction (Phase 1). Each day, drink at least eight 8 fluid ounce (240ml) portions of approved beverages: water, herbal teas, or in moderation, caffeinated or decaffeinated coffee and tea.
Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases.
You should be eating approximately 12 to 15 grams of Net Carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the vegetables you select. 1 cup is roughly the size of a tennis ball.
The following vegetables are slightly higher in carbs than the salad vegetables listed above. Salad Dressings - Any prepared salad dressing with no added sugar and no more than 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Fats and Oils There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon. Vegetable oils – those labelled ‘cold pressed’ are especially good and olive oil is one of the best.
Simply register for FREE and you'll receive a handy Step-by Step guide and access to all the support tools. All too often, people confuse this first Phase of the program with the whole New Atkins Diet, but Induction is only the first of four phases, each slightly less strict that the one before. The carb foods you’ll eat in this phase are mainly vegetables low in carbs but rich in vitamins, minerals, antioxidants and other nutrients, including fibre.It’s not essential to start New Atkins in the Induction Phase, but doing so is the fastest way to turn your body into a super efficient fat-burning machine. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts. You’ll stay in this Phase for at least two weeks, unless you have only a few pounds to shed and they come off very quickly, in which case you can move sooner to Phase 2, Ongoing weight loss.
There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Remember, carb counts of various vegetables vary, so be sure to check them by using our Carb counter. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. This applies equally to those of you who are working on improving blood sugar and insulin levels or lipids. Otherwise, you could become frustrated before you’ve had a chance to see what the New Atkins weight loss program can really do for you.
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