Robert C. Atkins was the creator of the Atkins diet, which incorporates a high-protein diet and limits the amount of carbohydrates and sugars that you're allowed to consume. There are a total of four phases in the Atkins diet, which include the induction or phase one, then phases two through four. Before beginning any diet plan, consult with your health care provider.
Meats
During the induction phase of the Atkins diet, you can eat all meats which include pork, beef, lamb, venison, chicken, fish, fowl, shellfish and any style of eggs, according to the Atkins website. Even though you can eat all meats that doesn't mean you can eat them any way you'd like. Baking, grilling or broiling is the best cooking option to reduce the amount of carbohydrates that you consume. If you'd like, you may use a small amount of olive oil for sautéing purposes only, according to the Atkins website. You can also use herbs and spices such as sage, rosemary, pepper, ginger, dill and garlic for additional flavor when seasoning your meat.
Vegetables
For a balanced meal, include vegetables for additional nutrients. Acceptable vegetables during the induction phase include artichoke, leeks, peas, eggplant, collard greens, broccoli, cabbage, cauliflower, zucchini and turnips. Again, you may season all of your vegetables using herbs and spices to add zest and flavor. If you'd like, you may also use one tablespoon of butter on your vegetables. Depending upon the vegetable you choose, you may consume a quarter or half cup for one serving.
Garnishes and Extras
Even during the induction phase, you're still allowed to have certain condiments such as butter and mayonnaise, according to the Atkins diet website. Oils can be used sparingly such as olive oil, sesame oil, canola oil and sunflower oil. Oils should be used to add slight flavoring or for cooking purposes only. You may also add garnishes to your salads such as crumbled bacon, sautéed mushrooms, grated cheeses, hard-boiled eggs and two tablespoons of any salad dressing; as long as the dressing does not contain more than two grams of net carbs and has no added sugars.
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