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Acceptable FoodsFoods you may eat liberally
Other Foods Acceptable During Induction Cheese You can consume 90 - 110 g (3 - 4 oz) daily of the following full fat, firm and semi soft aged Cheeses Including: Cheddar, Cow, Sheep And Goat Cheese, Cream Cheese, Gouda, Mozzarella, Roquefort, Swiss. Salad Vegetables You can have 230 - 340 g (8 - 12 oz) per day Alfa Sprouts, Bok Choy, Celery, Chicory, Chives, Cucumber, Daikon, Fennel, Lamb's, Lettuce, Lettuce, Mushrooms, Parsley, Peppers, Radicchio, Radishes, Rocket, Romaine, Lettuce, Sorrel. These salad veggies are high in phytonutrients and provide a good source of fibre. All cheeses have some carb content, the quantity you eat should be governed by that knowledge, the rule of thumb is to count 30 g of cheese as equivalent to one gram of carb. Note that cottage cheese and other fresh cheeses are not permitted during induction. No diet cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed. Except for soy or rice cheese - but check the carb content. Other Veggies You can have 140 - 200g (5 - 7oz) per day if salad does not exceed 230g(8oz) these veggies are slightly higher in carb content than the salad veggies. Artichoke, Asparagus, Aubergine, Bamboo, Bean Sprouts, Broccoli, Broccoli Rabe, Brussel Sprouts, Cabbage, Cauliflower, Celery Root, Chard, Courgettes, Dandelion Greens, French Beans, Kale, Kohlrabi, Leeks, Mange-Tout Peas, Okra, Onion, Pumpkin, Rhubarb, Sauerkraut, Spring Onions, Spring Greens, Spaghetti Squash, Tomato, Turnips, Water Cress If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate it's carb content. Salad Garnishes Crumbled Crisp Bacon, Grated Cheese, Minced Hard Boiled Egg, Sauteed Mushrooms, Sour Cream Spices All spices to taste, but make sure none contain added sugar Herbs Basil, Cayenne, Coriander, Dill, Garlic, Ginger, Oregano, Pepper, Rosemary, Sage, Tarragon, Thyme For salad dressing use oil and vinegar(but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per tablespoon serving are also fine Fats and Oils Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grape seed, sesame, sunflower and safflower oils, especially if they are labeled "cold pressed" or "expeller pressed" do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke. Butter is allowed. Margarine should be avoided, not because of it's carb content, but because it is usually made of trans fats ( hydrogenated oils )which are a serious health hazard. (some non hydrogenated margarine are available in health food shops) You need not remove the skin and fat from meat or fowl. Salmon and other cold water fish are an excellent source of omega-3 fatty acids. I cannot stress strongly enough that trying to do a low fat version of Atkins will interfere with fat burning and derail your weight loss. Beverages Clear Broth/Bouillon ( not all brands;read label) Soda Water, Cream ( double, whipping or single); limit to two to three tablespoons a day; note carb content Decaffeinated Coffee or Tea Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent, everyone should try to avoid caffeine. Grain beverages(coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during induction; those low in carbohydrates are an option, in moderation, in later phases. Herb Tea ( without barley or any fruit sugar added) Lemon Juice or Lime Juice ( note that each contains 2 - 8 grams carb per oz) limit to 2 - 3 tablespoons Mineral Water Spring Water Water Artificial Sweeteners You must determine which artificial sweeteners agree with you, but the following are allowed: Sucralose (Splenda) Saccharin, Cyclamate, Acesulfame-k. Natural sweeteners ending in the suffix ?-ose? such as maltose, fructose etc... Should be avoided. However certain sugar alchols such as maltitol do not affect blood sugar and are acceptable. Saccharin has been extensively studied and harmful effects were produced in the lab when fed to rats only in extremely high doses. The U.S. food and drug administration (FDA) has removed saccharin from it's list of carcinogens, basing it's decision upon a thorough review of the medical literature and the national institute of science's statement that there is "no clear association between sacchain and human cancer." It can be safely consumed in moderation, meaning no more than 3 packets a day. Saccharin is marketed as sweetex or sucron. We discourage the use of aspartame (marketed as NutraSweet, hermesetas and candarel because of questions about it's safety. My preference, however is sucralose (splenda) the only sweetener made of sugar, sucralose is safe non caloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than one hundred studies conducted over the past twenty years. Note that each packet of sugar substitute contains about 1 gram of carb, so don't forget to include the amount in your daily totals. Special Category Foods To add variety, each day you can also eat ten to twenty olives, half a small avocado, one oz of sour cream or 3oz of unsweetened whipping cream, as well as 2-3 tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first 2 weeks. If you seem to be losing slowly, moderate your intake of these foods. Convenience Foods Although it is important that you eat primarily unprocessed foods, some low carb food products can come in handy when you are unable to find appropriate food, can't take time for a meal or need a quick snack. More and more companies are creating healthy food products that can be eaten during the induction phase of Atkins. Just remember two things:
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