The Atkins Diet is a well-known high-protein, low-carbohydrate diet plan. The plan is divided into three phases and the first phase, which is called the Induction Phase, is the strictest. The Atkins Diet requires you to limit carbohydrates, which are found in sugars, cereals, baked goods, bread, pasta, fruits and vegetables. Only 12 to 15 net grams of carbohydrates are permitted each day for the 2-week Induction Phase. Net carbs are calculated by subtracting fiber from the total carbohydrate grams per serving of a particular food. Some health experts, like those at the American Heart Association, do not advise high protein diets like Atkins so it best to check with your health provider before embarking on the plan.
Meat and Eggs
All animal-based protein are permitted during the first phase of the Atkins Diet. Meat like beef, bison, pork, lamb and game; poultry such as chicken, turkey, duck, goose and pheasant; and fish and shellfish contain no carbohydrates. The only exceptions are cured meats or processed meats that may have added sugars or fillers that raise the carbohydrate count. In addition, mussels and oysters contain some carbohydrates, so limit consumption of these during induction. Eggs are also allowed during the Induction Phase.
Vegetables
Many watery, fibrous vegetables are very low in carbohydrates. Some of the most common vegetables for this phase are arugula, bok choy, celery, cucumber, radishes, fennel, endive, jicama, mushrooms and peppers. Lettuces like iceberg and romaine are also very low in carbohydrates. Some other vegetables are slightly higher in carbs, but are permitted in moderation during the induction phase. These include artichokes, asparagus, avocados, broccoli, Brussels sprouts, cabbage, cauliflower, leafy greens like chard and spinach, eggplant, olives, pumpkin, tomatoes, zucchini and summer squash.
Fats
Oils do not contain carbohydrates. Stick to heart healthy oils recommended by the American Heart Association, specifically soybean, corn, safflower, canola, olive and sunflower. The Atkins Plan also recommends using walnut or sesame oil for dressings. Small servings of sour cream may be eaten as a condiment or with salad. Butter and mayonnaise are also allowed, but these do contain high amounts of saturated fat. Choose a mayonnaise without added sugars to ensure a low carbohydrate count. During the Induction Phase, you may have between 3 and 4 oz. of cheese daily. Cheddar, cream cheese, feta, blue and Parmesan are among the types permitted. Salad dressings like ranch, blue cheese, oil and vinegar and Italian may be used to add flavor to your low-carb vegetables. Read labels and look for those that contain just 1 to 2 carbs per serving.
Extras
During the Induction Phase, you may flavor meats and vegetables with fresh herbs such as basil and mint or spices like paprika and oregano. Sucralose, an artificial sweetener, is also allowed. One packet counts as 1g of carbohydrates. You may also consume clear chicken, beef or vegetable broth--without added sugars--diet drinks, sparkling water, and up to 2 cups of coffee or tea daily.
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