Dr. Robert Atkins, a Cornell University Medical School graduate, created the Atkins diet plan for use in weight loss, diabetes control and to combat heart disease. It is a carbohydrate-counting plan that has very strict guidelines for what can be eaten and what cannot be eaten in the different phases of the diet. Phase one of the Atkins diet is generally referred to as the "induction phase" of the weight loss program.
Meat and Fish
The induction phase of the Atkins diet allows for all fish, fowl, shellfish and meat. Exceptions are cold-cut-type lunch meats with nitrates added, oysters and mussels. Oysters and mussels have a higher carbohydrate count and need to be limited to approximately 4 oz. each day.
Drinks
Club soda, cream, broth, bouillon, coffee, tea, diet soda, seltzer, herbal tea and water are allowed in phase one of the plan. No alcohol is allowed in the two-week induction period.
Eggs
Eggs are allowed in any form. Styles of cooking eggs that are allowed include fried, deviled, soft-boiled, hard-boiled, poached, scrambled and as an omelet. You can add ingredients to the eggs that are allowed in other sections of the diet without worry.
Herbs and Spices
As long as the herbs and spices do not have added sugar, most are included in phase one. These seasonings include 1 tbsp. amounts of basil, cilantro, dill, cayenne pepper, pepper, oregano, sage, rosemary and tarragon. Also included are a clove of garlic and a tbsp. of sliced ginger root.
Cheese
Three to 4 oz. of cheese per day is allowed in the Atkins diet induction phase. These cheeses include Swiss, mozzarella, gouda, feta, cream cheese, goat cheese, cheddar cheese and blue cheese.
Vegetables
The Atkins Diet allows for 12 to 15g of your net carbohydrate allowance to be from vegetables. Vegetables allowed are alfalfa sprouts, bok choy, arugula, celery, chives, chicory greens, cucumber, endive, escarole, fennel, jicama, daikon and iceburg lettuce. Mushrooms, parsley, peppers, radicchio, romaine lettuce and radishes are also included. More veggies you can eat are artichoke, asparagus, avocados, bamboo shoots, Brussels sprouts, cabbage, cauliflower, chard, collard greens and eggplant. Kale, kohlrabi, hearts of palm, leeks, okra, olives, onion, pumpkin, peas, sauerkraut, rhubarb, spinach, squash, tomato, turnips, zucchini and water chestnuts are also okay.
Salad Dressing and Toppings
Salad toppings that are allowed in phase one of the Atkins diet include mushrooms, sour cream, cheese, hard-boiled eggs and bacon. Salad dressings like blue cheese, Italian, lemon juice, oil and vinegar, ranch and Caesar are allowed so long as they have no added sugar.
Fats
Fats are allowed. Included on the Atkins induction phase list are butter, olive oil, mayonnaise and vegetable oil. Vegetable oils can be sesame, sunflower, safflower, canola, walnut, soybean and grape seed.
Splenda
The only artificial sweetener that is on the list is Splenda. This sugar substitute is good for baking and for sweetening the beverages that are allowed. It can also be sprinkled onto any other foods allowed in the diet.
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