Understanding Atkins diet food list is the first step in following the diet plan correctly. The induction phase or Atkins diet phase 1 food list includes different veggies, dairy products, fish, meat, oils, spices, and sweeteners.
What is Atkins diet?
Formulated by Robert Atkins, the Atkins diet is a low carbohydrate diet strategy, which is followed in successive stages. He himself adopted this strategy to address the overweight problem.
In this weight loss program, the first two weeks are called phase 1 or the induction phase, which is then followed by 3 more phases, namely ongoing weight loss, pre-maintenance, and lifetime maintenance. The list of diet food comprises edible items that a dieter should consume while following this diet plan.
Atkins Diet Phase 1: Suggested Food Items
As with other fad diets, the initial weeks of the diet are extremely crucial for a dieter. It is in this phase that the regular metabolic processes are subjected to change so that the body derives energy by burning accumulated fats, not from glucose. For making it happen, the net carbohydrate is restricted, thereby causing ketosis.
Overall, the induction phase calls for close monitoring of the carbohydrate intake and meal menu. A participant can refer to diet food list for proper planning of the ketogenic diet. Highlighted below is all about the food items to be consumed in the induction phase.
If you are well versed in the low carb diet food list, you might be aware that a high percentage of carbohydrates are contributed by vegetables and fruits. No doubt, these plant-based foods are healthy and contain dietary fiber along with other nutrients.
However, make a point to choose only low carb ones, such as asparagus, artichoke, avocado, mushroom, etc. for planning the Atkins diet. The total carb intake should be an average of 20 grams per day.
Fish and Meat
These are protein-rich food items, but low in carbohydrate nutrient. While adopting this diet program, you should incorporate Sardines, Salmon, Eggs, Crabmeat, Clams etc. Remember to choose meat that contains omega-3 fatty acids and lesser carbohydrates. You can refer to the carb counter food list to know about the permitted proteinaceous foods in the Atkins diet.
Fats and Oils
A unique approach towards Atkins diet is allowing full fats in the diet plan, which is not so in other dieting programs. In fact, sufficient intake of natural fat (not trans fat) daily is one of the key tips for successful following this weight loss diet. One can include mayonnaise, butter, olive oil, soybean oil, etc.
Milk and nearly all types of dairy products are included in the Atkins diet induction food list, under the condition that they contain a reduced amount of carbohydrates. Cheese, being low in carbohydrate is prescribed in the induction diet plan.
Fresh cheese is usually not recommended, instead, you can include 3 ounces of Cream, Parmesan, Blue, Goat, Cheddar, Swiss or Feta cheese.
Spices and Condiments
All types of spices and condiments are allowed, provided that they are not used in excess amounts. Herbs that can be added to the meal plan for dieters are garlic, oregano, pepper, dill, sage, rosemary, basil, and cilantro. While buying, make sure that these culinary herbs are free of additives and preservatives.
Juices and Beverages
Besides taking a note of the Atkins diet food list, remember that drinking at least 8-ounce glasses of water per day is a must. Beverages allowed in the induction phase are decaffeinated coffee or tea, lemon juice, diet soda, and club soda. Drinks and beverages that contain any sort of caffeine and alcohol are strictly not recommended in this weight loss diet.
Artificial sweeteners are included in the Atkins diet plan. It is advisable to eliminate refined sugar from the daily diet. Hence, if you are preparing sweet goodies and desserts, remember to use only non-sugar sweeteners or sugar substitutes of a reputable brand like Sucralose, Saccharin or Equal.
Free Foods and Special Foods
Last but not the least, the diet plan food list consists of free food products. They are so named, as one can consume them daily. Some of the special Atkins diet free food items are olives (about 10 daily), sour cream (2 Tbsp), a small avocado, heavy cream without sugar, and lemon juice. They are claimed to promote healthy weight loss.
As you see, the list of Atkins diet food includes edible items that are low in net carbs, but there is no complete restriction of carbohydrates. Take this food list as a reference, while deciding the daily meal menu for the first 14 days. It is quite usual to experience weakness signs and hunger pangs in the first few days. But, according to the purporters, these ketosis diet effects will subside gradually with passing time.