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Low carb breakfast muesli and rye crackers to give you the variety of food you want, without the carbs. Atkins products can be found at your local Supermarket or Pharmacy in the Diet and Nutrition section. To encourage your body to burn fat, you’ll initially consume only 20 grams of Net Carbs per day.
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. This Atkins Induction foods list folds up, accordion-style to fit easily into your wallet or pocket. Simple infographic illustrates the benefits of a low carb diet, ketosis and how to start in six quick steps.
Our easy 2 week Induction meal plan outlines real-life Induction meals, a 100+ recipe forum, how to avoid obstacles and use correct portions. Start with our 4-day zero carb meal plan: zero carb snacks, mini meals, main dishes, desserts and drinks.
33 high fiber low carb breads, buns, tortillas and wraps with 10 net carbs or less per serving.


Classic low carb ice cream recipes for Sherbet, Icees, Frosties, Fudgsicles, milkshakes and frozen yogurt.
Net carb totals and serving sizes on the food lists are from the official Atkins lists and carb counter. Keto Meal Plan300-page beginner's guide, 30-day meal plan, weekly shopping lists, recipes and support. Carb-proof your pantry, overhaul your fridge and stock up with the right low carb kitchen staples. Unfortunately, a lot of those packages of processed cereals, crackers, rice and candy will have to go.
You can still keep some packaged foods which are low in carbohydrates, but limit the processed choices. If someone you live with can use the high carb food you’re removing from your life, try making separate shelves in the pantry for them. The choice is yours, but some low carb dieters can’t always give up easy lunches and sweet treats. The breads on the list are available in grocery stores and have 1 to 10 net carbs per serving. One of the worst situations is to find that you are hungry without anything appropriate to eat. If you’re starting a low carb diet, there are certain items that you MUST have in your low carb kitchen to whip up quick and easy recipes. Did you know drinking coffee and tea speeds up weight loss, increases health, and adds rich antioxidants to your low carb diet.
Adding cheese is a quick way to adjust your protein to fat to carb ratio, ensuring you keep more muscle, stay in ketosis and burn more stored body fat.
I’ve discovered bag-o-broccoli and bag-o-baby-spinach are extremely useful in a low carb kitchen.
Low carb vegetable bags of broccoli, peas and cauliflower are perfect for side dishes and stir fry. Whether it’s carrot sticks, celery sticks, cucumber slices, eggplant circles, zucchini slices or cauliflower, keep a variety of vegetable snacks in your low carb kitchen. When possible, use olive oil for cooking Roma or cherry tomatoes, fresh green beans, asparagus and any other low carb veggies you enjoy. Whipped heavy cream flavored with vanilla, lemon or mint is a unique topping for the cheesecake or an after-dinner coffee. 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.


Bust your diet stall or plateau with Bulletproof coffee, intermittent fasting and fat bomb recipes. Select any image below to view, print or save the eBook, food list, infographic or recipe collection.
Calories, fat, net carbs and protein for almost 200 keto foods – perfect for Atkins Induction. A local food bank or charity that takes food donations is a possibility, especially for packaged and canned foods. Here’s a complete guide to eating bread on a low carb diet and a free 33 Low Carb Breads list to save or print. It’s inexpensive, low carb (about 7-11 carbs per serving), all-natural, available in drugstores and grocery stores, and sold in bulk online. When you change your way of eating, it’s best to have food in your kitchen that supports your new low carb mission. It’s an all-natural, healthy low carb choice with 6 to 11 net carbs per serving, and no artificial ingredients or sugars. Try 29 delicious low carb ice cream recipes including sherbet, Icees, Frosties, Fudgsicles and frozen yogurt (plus a printable, free recipe eBook).
With a low carb grocery list, these foods are easy to select without sabotaging your results. 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. Try a Brita filtered water container in the fridge, a pitcher on your desk or bottled water.
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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