The Best Foods For Atkins Induction Diet

The Atkins Diet was developed by Dr. Robert Atkins. This popular low-carbohydrate diet promises to help you lose weight without counting calories, feel and look better, re-energize and maintain the weight loss. The Induction Phase is the first phase of the Atkins Diet. Atkins states that this phase will change the body from a carbohydrate-burning to fat-burning metabolism, stabilize blood sugar, curb cravings, break addictions and create weight loss momentum. This phase allows liberal amounts of protein and fat, but restricts carbohydrates to 20g per day. Induction is temporary but should last a minimum of 14 days.

Meat, Poultry, Fish and Shellfish

The largest part of the Induction Phase is built on proteins, such as meat, poultry, fish and shellfish. Many of these foods contain large amounts of saturated fat. Choose unprocessed, lean beef cuts such as sirloin steaks, bottom and top round roasts, 95 percent lean ground beef and brisket. Other excellent choices include skinless chicken and turkey, which is naturally lower in saturated fat, fish which contains omega-3 fatty acids that help prevent heart disease, and shellfish which contains little fat.

Eggs and Cheese

Eggs are a high-protein choice with little fat and can be prepared in a number of styles including scrambled, fried, deviled, poached or as an omelet. Cheese is acceptable but should be limited to 3 to 4 oz. per day. A 1-oz. serving of cheese can be counted as 1g of carbohydrate. Cheese made from whole milk contains saturated fat, so choose reduced-fat varieties.

Vegetables

Vegetables contain small amounts of carbohydrate but will add fiber, variety and flavor to the Atkins Induction Phase. Eat up to 3 cups per day of salad vegetables, such as lettuce, celery, cucumber and mushrooms. Also, add up to 1 cup of vegetables such as asparagus, broccoli, cabbage or onion.

Spices and Herbs

Use spices and herbs to create appetizing meals. You can use all spices during the Atkins Induction Phase. Some of the best herbs include basil, cayenne, garlic, oregano, cilantro, rosemary and thyme.

Fats and Oils

Fats sources in the diet have a significant impact on heart disease risk. According to a review of fat and heart disease research studies published in "Current Atherosclerosis Reports" in November 2010, replacing saturated fat intake with polyunsaturated fats helps reduce risk of heart disease. Best choices for the Induction Phase include canola, walnut, sesame, sunflower and safflower oils.

Beverages

Some of the best choices for carbohydrate-free beverages include water, clear broth, club soda, decaffeinated coffee or tea, and diet soda. You can add up to 3 tbsp. of heavy or light cream to coffee or tea.