List Of Foods That Can Be Eaten On Atkins Diet Induction Phase

The Atkins diet, developed by Dr. Robert Atkins in the 1960s, is a low-carbohydrate, high-protein diet. According to the Mayo Clinic, it helps people shed pounds because when the body does not have carbohydrates to burn for fuel, it starts burning fat. The first phase of the Atkins diet, the induction phase, is the most strict in terms of the types of foods you can (and cannot) eat.

Meats

Because most meats, poultry, fish, shellfish and eggs do not contain carbohydrates, they are all safe to eat during the induction phase. However, avoid processed meats, such as cold cuts, which often contain added sugars.

Cheeses

Most cheeses are fine to eat during the Atkins induction phase. However, you will need to monitor how much you eat because cheeses do contain some carbs--about 1 g per ounce. Try to limit your consumption of cheese to 3 to 4 oz. per day, or about three to four 1-inch cubes.

Vegetables

Vegetables are an important part of any healthy diet, including the Atkins diet. You should get about 12 to 15 g of net carbs each day from vegetables during the induction phase. Salad vegetables, which are typically eaten raw, contain the fewest carbs. These include lettuces, mushrooms, cucumbers and peppers. Cooked vegetables tend to have more carbohydrates. Some examples include asparagus, artichokes, broccoli, cauliflower, olives and eggplant.

Flavorings

Herbs, spices and oils do not typically contain any carbohydrates and are fine to eat during the Atkins induction phase.

Beverages

When it comes to the beverages you can drink during induction, it really depends on their carbohydrate content and whether they will interfere with your body's ability to burn fat. Alcohol is forbidden, because although many spirits contain no carbs, your body will burn calories from alcohol before burning fat. Fruit juices and sodas (basically, anything that contains sugar) are also not allowed. You can drink clear broth, coffee and tea with light or heavy cream (but no sugar), diet soda, herb tea, flavored but calorie-free seltzer and, of course, lots of water.