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Atkins Diet Food List: A Closer Look at the Induction Phase
If you plan to start a diet regimen in the near future, chances are you may have at least considered using the Atkins Diet as your model, and if so, you may be wondering what types of fare are acceptable under the Atkins diet food list, especially in the tough “induction” phase of the program. This is a very popular question among first-time Atkins dieters, and in this article we will try to answer it as best we can by outlining some of the foods that are prohibited in the induction phase of the plan and by listing those food types that are allowed, most without any restriction.
About the Atkins Diet
The Atkins Diet, developed by Dr. Charles Atkins, is one of the most famous and popular diet plans in existence today. In fact, the term Atkins Diet is known throughout the modern world and has become synonymous with low-carbohydrate dieting.
The basic premise of the Atkins diet is the limitation of any foods containing carbohydrates. This does not mean that all carbohydrates are disallowed under the plan, but dieters are encouraged to limit their intake of these substances and to keep a log of any carbohydrates they consume.
Atkins Diet Food List: The Induction Phase
There are basically three phases to the Atkins diet plan, each characterized by the amount of carbohydrates allowed during the period, and the easing of other dietary restrictions as the diet progresses. Of the three phases, by far the most challenging is the initial or “induction phase.” During this 2-3 week period, dieters are instructed to limit their carbohydrate intake to a mere 20 grams per day, with all of these carbohydrates coming exclusively from vegetables. What this means is that foods such as rice, potatoes, pasta and, of course, sugar are entirely prohibited during this period.
There are, however, many foods which are allowed during the induction phase, most without any restrictions whatsoever. These would be foods from protein sources and non-carbohydrate foods containing healthy fats. Below is a more detailed look at the Atkins diet food list during this initial phase:
• Protein Foods. Protein foods include items such as beef, pork, poultry and fish, along with dairy products such as cheese, milk and eggs. Most of these foods have little to no carbohydrate content, but you should always, according to Atkins, check the labels just to be sure.
• Vegetables. Fresh vegetables (not fruit) are allowed during the induction phase, as long as the total is less than 20 grams per day. This would include items such as broccoli, spinach and even lettuce.
• Healthy Fats and Oils. Unlike other diets that warn people of the dangers associated with fat intake, the Atkins diet is very clear that healthy fat intake (no Trans fat) is an essential part of dieting. Therefore, foods such as olive oil, canola oil, peanut oil, whole-fat mayonnaise and cold fish (such as Salmon which is loaded with omega-3 fatty acids) are allowed during each and every phase of the Atkins diet.
• Beverages. The staple beverage of the Atkins diet is water. Dr. Atkins advises dieters to drink at least 8-8 ounce glasses of water a day. Unsweetened decaffeinated tea and coffee is also acceptable, as are diet sodas that are artificially sweetened with Splenda. Fruit juices containing sugar and, of course, alcohol are prohibited during this phase of the diet plan.
The Atkins diet is not for everyone, but thousands of people throughout the country swear by the program and have seen real weight-loss results as a result of their participation.