The Atkins diet is a carbohydrate-controlled weight management plan that was founded by cardiologist Robert C. Atkins, M.D. The diet employs the restricted use of carbohydrates in order to encourage the body's metabolism to rely primarily on energy from fat, including body fat, rather than sugars derived from carbohydrates. The first phase of the diet, called "induction," limits net carbohydrate intake to 20g per day. According to the diet's website, Atkins.com, losses of up to 15 lbs in the first two weeks are not uncommon during this phase.
Meat
Meats are protein rich and can be eaten freely during the induction phase. Good choices include fish, such as tuna, trout, flounder and salmon. Some poultry choices include chicken, turkey, goose and duck. Shellfish such as clams, shrimp and squid are acceptable. Beef, lamb, pork, veal and venison are also induction phase foods. Dieters should watch for meats that have been processed or cured with sugar, such as ham, bacon and other cold-cuts, as these contain carbohydrates that will contribute to the daily net allowance.
Eggs and Cheese
Eggs are said to be the staple food of an Atkins breakfast. Dieters are encouraged to enjoy eggs prepared in any style, including deviled, scrambled, hard-boiled, soft-boiled, fried, poached or as omelets. Additionally, induction allows dieters to enjoy up to 3 to 4 oz. of cheese per day. Cheddar, mozzarella, gouda, feta and Parmesan are popular choices. Goat's cheese is also an acceptable choice.
Low Carb Vegetables
Of the allowable 20g net carbohydrates consumed daily during induction, 12 to15g of these should come from vegetables. Romaine lettuce, endive, arugula, radicchio and escarole are some recommended choices. Other vegetables that are low in carbohydrates include radishes, celery, cucumber, mushrooms and peppers.
Dressings, Fats and Oils
The website for the Atkins diet instructs dieters to use salad dressings that contain no more than 2g of net carbohydrates per serving. Dressings should also be free of added sugar. Butter, olive oil and vegetable oils are all free of carbohydrates and can be used liberally. Mayonnaise is also acceptable as long as it is free of added sugar.
Beverages
Diet sodas, heavy or light cream, herbal teas, calorie-free seltzers and water may all be enjoyed freely during induction. Coffee may be enjoyed, and those who prefer it sweetened may do so with Splenda, but each packet of the artificial sweetener counts as 1g of carbohydrates. Dieters are encouraged to limit use of or abstain from caffeinated beverages in order to minimize cravings and symptoms of low blood sugar. Alcohol use is prohibited during induction.
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