The Atkins Diet stresses low carbohydrate intake along with unlimited protein and fat. The goal of the induction phase is to switch your body from burning carbohydrates for energy, the normal path for metabolism, to burning fat in the diet, plus what's already available in fat cells. Carbohydrate intake of fewer than 20g of carbohydrate is key in the induction phase, the first of four phases and the most stringent, according to the Atkins website. The Atkins Diet counts only carbohydrates, so calories aren't counted. Reading labels for hidden carbohydrates is essential during the diet's first phase.
Virtually Unlimited Foods
A number of foods that contain no carbohydrates can be eaten in almost any quantity in the induction phase. Up to 8 oz. of any type of fish, poultry or unprocessed meat is allowed at each meal. Most shellfish can also be eaten in any quantity, except for oysters and mussels, which contain some carbohydrates and should be limited to 4 oz. per day. Eggs are also allowed in any quantity. Bacon and cured meats such as ham may contain small amounts of carbohydrates, which require label reading and adding to the daily carbohydrate count. Butter, oils and mayonnaise that contains no sugar are also allowed in any amount in the induction phase. The emphasis on foods high in saturated fat forms the basis of much of the criticism of the diet, states the University of Illinois at Urbana-Champaign.
Nearly Unlimited Foods
Of the 20g of carbohydrates allowed each day, 12 to 15g must be in the form of vegetables, the Atkins site states. Since many vegetables have a very low carbohydrate count, the amount allowed is virtually unlimited. Examples include endive and escarole, which contain 0 carbohydrates in 1/2 cup. Lettuce, which contains 0. 1g in 1/2 cup and spinach, which contains 0.2g in 1/2 cup, are other excellent examples.
Dairy Products
Hard cheeses contain around 1g of carbohydrate per ounce and should be limited to 3 to 4 oz. per day. Allowed cheeses include cheddar cheese, which contains essentially no carbohydrates, and goat, sheep and cow cheese, all containing 0.3g of carbohydrates. Cream cheese contains 0.8g, Swiss 1.0 and feta 1.2g. Blue cheese, mozzarella and gouda have between 0.6 and 0.8g. Sour cream contains 1.2 carbohydrate grams in 2 tbsp. Milk is not allowed in the induction phase.
Vegetables
Most vegetable contain less than 5g of carbohydrates per cup, so several cups of vegetables are allowed each day. An avocado contains 3.5g, while one raw tomato contains 4.3g. Cauliflower adds only 1g of carbohydrate per 1/2 cup. Five green olives cost 2.5g, while five black olives contain only 0.7g. Just 1/4 cup of Brussels sprouts contains 2.4g of carbohydrate, while 1/2 cup of broccoli contains only 1.6g. Six spears of asparagus contain 2.4g.
Salad Dressing
Two net grams of carbohydrates can be obtained from salad dressings. Caesar salad dressing has only 0.5g in 2 tbsp. while ranch has 1.4, oil and vinegar 1.0, blue cheese 2.3 and Italian 3.0g.
Drinks
Water, coffee, tea, club soda and flavored seltzer are all allowed, but caffeine is limited to one to two cups per day. Sweeteners like Splenda can be added but must be counted, since they contain 1g of carbohydrate per package. Heavy or light cream has no carbohydrates. Diet soda labels must be checked for carbohydrates and added to the day's total.
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