Atkins Diet Food
Induction - Phase 1 List

ATKINS INDUCTION FOOD LIST

If it's not on this list, don't eat it.

You can eat the following until you’re nice and full but not stuffed:

ALL FISH such as:
Tuna
Salmon
Sole
Trout
Sardines

ALL FOWL such as:
Chicken
Turkey
Duck

ALL SEAFOOD such as:
Shrimp
Lobster
Clams
Crabmeat

ALL MEAT such as:
Beef
Pork
Lamb
Bacon
Ham

ALL EGGS such as:
Fried
Scrambled
Poached
Boiled

You can eat the following in LIMITED quantities.

ALL FULL FAT CHEESES up to 4oz such as:
Cheddar
Mozzarella
Gouda
Swiss
Blue
Cream Cheese

SALAD VEGETABLES up to 3 cups per day such as:
Lettuces
Mushrooms
Arugula
Celery
Cucumber
Radishes
Bell peppers
Fennel
Jicama

OTHER VEGETABLES up to 1 cup per day PROVIDED you only had 2 cups of salad vegetable:
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery root
Onion
Pumpkin
Sauerkraut
Snow peas
Spaghetti squash
Zucchini
Tomato
Turnip
Spinach

Be sure to measure the vegetables BEFORE they cook down.

Please note that for all vegetables and salad greens, the amounts listed are MAXIMUM quantities.
You do not need to eat that many vegetables.

SPICES You can season your food with any spice if there is no sugar in the ingredients. Watch out for curry, steak spices, etc. Read the ingredients.

HERBS such as:
Basil
Cayenne
Cilantro
Dill
Garlic (sparingly)
Ginger
Oregano
Pepper
Rosemary
Sage
Tarragon
Thyme

FATS and OILS in moderation such as:
Avocado Oil
Coconut Oil
Duck Fat
Olive Oil
Butter
Bacon Drippings
Lard
Tallow

BEVERAGES such as:
Water when thirsty
Clear bone broth, read the labels
Club soda
Tea or coffee
Diet sodas
Heavy cream, up to 2 tbsp a day
Lemon and Lime juice up to 2 tbsp a day

EXTRAS such as:
Olives up to 10
Avocado up to half a small
Sour cream up to one ounce

FRUIT None, there are no fruits allowed in the Induction Phase.


You can download and print the list by clicking or tapping here.


NO YOU CAN'T HAVE...


Just to repeat... do not eat anything that is not on the Atkins Diet Food list.

Bread:  nope, not even low carb or keto bread or other labeled "healthy bread".  No bread at all.

Pasta: also on the do not eat list

Rice: no

Potatoes:  none, not even sweet potatoes

Sugar:  You have to ask?  No, not even honey, nor molasses, no sugars of any sort.

Fruit: Must I repeat myself?  No to fruit.

Junk food:  Seriously?

Keto or Low Carb Treats:  Absolutely NOT.

If it's not on the list it doesn't go into your mouth.  You either want to lose weight or you want to play games.  Do yourself a favor and just follow the plan as it's meant to be followed.

You can move up the carbohydrate Phases in due time.  Be good to yourself and follow the plan as is.

Here's the printable food list for you to download and print.


Let's leave the Atkins Diet Food list and go back to the HOME page.


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