Getting Started With Low Carbohydrate Induction Foods

I think it is handly to know what types of food you can eat now, and which types of foods you should avoid. So here is a list of allowed foods for the 2 weeks of induction. Keep in mind, that you may find these food prepared with sauces that may add to their carb count. For instance, a lot of meat marinades are high enough in sugar to blow your daily carb count! So when I write these foods are allowed, I mean the foods, without anything added for cooking. You will need to keep track of sauces or flavorings on your own too.

Animal Proteins

You can have fish, chicken, meat, and eggs. Keep in mind that some shellfish is higher than carbs than others. Even though you are on a low carb diet, I suggest trying to find leaner cuts of meat too. We don’t count calories during a low carb diet, but consuming excessive calories will limit your success.

Dairy Products

You can have cheese. Buy the regular cheese, and not the diet cheese. However, keep in mind that cheese has some carbohydrates. I figure about 1 gram per ounce on average, but look at labels to be sure. Limit your cheese to 3 - 4 ounces, or 3 - 4 ounces, a day. I usually use cheese to top salads, or just eat as a snack.

You can also make a pretty good, no-bread sandwhich. Just wrap a lettuce leaf around a slice of cheese, and you can even add some mayo if you like.

Note that “fresh cheese” types, like cottage cheese, are not allowed during induction.

Salad Vegetables

You can have 3 - 4 cups of salad vegetables a day during induction. Honestly, I never really measure my salad vegetables, and I doubt having 5 cups of the right kind of veggies would really hurt your diet. Let’s just say, you should eat an allowed salad a couple of times a day.

Allowed salad vegetables include iceberg lettuce, mushrooms, celery, bok choy, and cucumbers. There are more, and you can find comprehensive lists of allowed veggies all over the net.

Other Vegetables

Enjoy 1 cup a day of these vegetables as a side dish to one of your meals. Some low carbohydrate vegetables include pumpkin (you’d be surpised how useful this is), tomato, brussel sprouts (I am not a fan), onions, and spahetti squash. Again, there are several other allowed veggies, and you can find them on the net.

Salad Garnishes

You can dress up your salad with crumbled bacon (I use turkey bacon, but watch it because some brands have added sugar), hard boiled eggs, low carb dressing (just check labels, as this may not be “diet” dressing), mushrooms, and sour cream.

The Sprice of Life

You can use sprices and herbs as you like. Just make sure that prepared mixes do not contain hidden carbs and sugars. Read the labels of some of the sauces or rubs you use, and you may be surprised.

Fats and Oils

One of the great things about low carb diets is that they allow you to satisfy yourself with the healthy fats you need to feel satisfied. Some of these healthy and allowed fats are olive oil and butter!

Sweeteners

We all love sweets, and it will be a lot easier for you to get started with low carbohydrate dieting if you keep some on hand. Dr. Atkins always recommended sucralose (Splenda) as it the one low carb sweetener made from natural sugar. A lot of low carbers use splenda, which is made from a plant leaf, and actually contains fiber.

Beverages

Some people have trouble with caffiene, but many people do not. I know that Dr. Atkins wrote that coffee could stall weight loss, but that was one sacrifice I could not make, and I still lost weight. You can use regular cream in your coffee (not more than a couple of teaspoons a day) if you choose. I also drink some diet soda every day without diet issues, but apparently, some people get stalled because of it.

Of course, you will need to drink plenty of water. The diet says to consume 64 ounces a day (8 8oz glasses), but I’m sure I don’t drink that much.

You can drink tea or herb tea. You are allowed a couple of teasponfuls of lemon juice every day too. You could add that to your tea, or make yourself a diet lemonaide with a bit of allowed sweetener and water.

Bread

No bread. Sorry.

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