If you are getting ready to start the Atkins low-carbohydrate diet, you need a list of foods to eat during the first week. Start the diet in Phase 1, or Induction, which lasts for at least two weeks and allows the lowest amount of carbohydrates. Before you start this or any weight loss diet, get your doctor's approval.
Protein Foods
At each of your three to five daily meals during your first week on Atkins, have 4 to 6 oz. of a high-protein food. Carbohydrate-free choices include eggs, chicken, turkey, fish, most shellfish, beef, pork and game meats. Remember to count the natural carbohydrates in shellfish, such as oysters and mussels, and the added carbohydrates in processed and flavored meats, such as bacon and ham. Do not have cold cuts or meats with added nitrates.
Fat Sources
Have some fat at each meal. Your fat can come from your protein food, such as skin on your chicken or turkey or the visible fat in fatty steaks. If your protein source is leaner, or you remove the skin or visible fat, add some fat to your meal. You can have butter, mayonnaise without added sugar, olive oil or vegetable oils, such as canola, walnuts, soybean, grape seed, sesame, sunflower or safflower. A serving is 1 tbsp.
Non-Starchy Vegetables
During your first week on Atkins, get 12 g to 15 g daily net carbs from non-starchy raw or cooked vegetables. A serving is one-half cup of raw arugula, daikon, mushrooms, romaine lettuce or peppers, 1 cup of raw bok choy or alfalfa sprouts or 10 radishes. Possibilities for cooked vegetables include one-half cup of eggplant, broccoli, cauliflower, leeks or spinach, one avocado or five olives. Do not have starchy vegetables, such as acorn squash or carrots.
Low-Carbohydrate Foods
The remainder of your 20 g daily net carbs should come from low-carbohydrate foods such as high-fat cheese, full-fat sour cream, herbs, spices and salad dressings with no added sugar. During your first week, you can drink tea, coffee, cream and diet soda. Atkins Advantage bars and shakes and Atkins Day Break bars are acceptable for the Induction phase, and these sweet convenience foods are made with sugar substitutes, so that you can have a sweet treat without having sugar.
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