Vanderbilt University cites ketosis as the principle behind the Atkins diet. During ketosis the body burns its own fat stores, resulting in lost weight. The Atkins diet encourages this process by reducing the processed and refined carbohydrates consumed, forcing the body into a state of ketosis to bring off the pounds. An average daily consumption of carbs is 300 g or more. During the two-week induction phase, carbohydrates are limited to 20 g per day.
Fats, Oils, Dressings
During the induction phase, Atkins advises not to skimp on fats. However, oils should be cold pressed or expeller pressed, trans-fat free and with no sugar added. A serving portion is 1 tbsp. You may have sugar-free mayonnaise, olive oil, canola, safflower, sunflower, grapeseed and sesame oils. Salad dressings may contain no more than 2 g of carbs per 1 tbsp. to 2 tbsp., and no sugar. Examples are blue cheese, oil and vinegar, ranch, Caesar and Italian. Lemon juice is also acceptable.
Meats
Most meats contain very little to no carbohydrates, with the exception of some processed meats that may contain filler. Atkins recommends checking food labels and a net carb counter for accuracy. Proteins included in the induction stage are fish, poultry, shellfish, beef, pork, lamb, bacon, veal and venison. A suggested portion is about 4 oz. to 6 oz. per meal. Also included as protein at this level are eggs and cheese, except ricotta and cottage cheese.
Vegetables
During the induction phase, Atkins recommends getting from 12 g to 15 g of carbohydrates from vegetables. This equates to several cups of veggies per day. They may include cauliflower, broccoli, peas with pods, turnip, bok choy, iceberg and romaine lettuce, mushrooms, asparagus, artichokes, Brussels sprouts and cabbage. They may be eaten raw, boiled, baked or sauteed. Starchy vegetables, like potatoes and corn, are not allowed.
Beverages
Atkins advises at least eight glasses of water, 8 oz. each, per day. One to two cups of caffeinated coffee are allowed, as well as diet sodas, heavy or light cream, flavored seltzer, clear broth with no added sugars and herbal teas. During the initial two weeks of induction, alcohol is not recommended. However, if induction continues longer, you may enjoy a glass of wine, a small amount of spirits mixed with soda or water, or a low-carb beer. Stay away from mixers containing sugar, tonic and juices.
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