Post by Caz on May 29, 2015 11:48:21 GMT
This was posted by the lovely Jim over on Minimins, it was so well written I thought we needed it over here.
Hello and welcome.
Please go get a glass of water if your not drinking it now, and read on...
Some of you that either don't have the book, don't own a copy, haven't read it yet, maybe missed a few parts in the book (easy to do 1st time) or simply don't understand some of it might want to take a look at this post.
*This thread is not meant to replace the book by ANY MEANS...get the book as soon as you can.
The most important thing is to understand how this Plan works, how to begin, and then how to continue through all four (4) phases as Dr. Atkins recommends.
While you're reading and rereading the book, and posts on this site you can get started on the right foot by drinking enough water, and taking walks.
As you read make a shopping list so you can get started on the right track...shop for the recommended vitamins as well as foods, and spring water.
Atkins Plan basics...
There are four phases to the plan:
1) Induction
2) Ongoing Weight Loss
3) Pre-Maintenance
4) Maintenance
First of all have you'll need to read the chapter in Dr. Atkins New Diet Revolution (DANDR) that talks about Induction. Read and reread it making notes. This will be your foundation, and where you'll get the list of allowed foods for the period that you will spend on the 1st phase of the program.
The 1st chapter lists all of the legal foods. Having the book is very important, because you'll have to refer to it often. I still learn new things almost every single day after 7 years on Atkins!
In the beginning it is either 3 mugs of salad vegetables *OR* 2 mugs of salad vegetables plus 1 mug of "Vegetables In Addition To Salad Vegetables" which are referred to as 10% Carbohydrate of less.
Here's a list of the foods allowed on Phase 1 (Induction).
However remember this is not to be used in place of reading the book, and the related chapter. It is most important to get hold of a copy of the book, and study it!
Fish/fowl/shellfish/meat/eggs - including:
tuna, chicken, oysters*, beef, eggs, salmon, turkey, mussels*, pork, sole, duck, lobster, lamb, trout, goose, clams, bacon**, flounder, Cornish hen, squid, veal, sardines, quail, shrimp, ham**, herring, pheasant, crabmeat, venison
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats-and some fish-may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume THREE to FOUR ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate.
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 carbohydrate content.
Vegetables
You can have two to three mugs per day of:
daikon radish
mushrooms
Rocket
endive
parsley
bok choi
pak choi
broad leaf endive
bell peppers
celery
fennel
radicchio
chicory
radishes
chives
lettuce
romaine lettuce
cucumber
lambs lettuce
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.
Other Vegetables:
You can have one mug per day of these veggies if salad does not exceed two mugs. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:
artichoke
celeriac
pumpkin
artichoke hearts
asparagus
swiss chard
sauerkraut
bamboo shoots
spring greens
spring onion (scallions)
snow peas
bean sprouts
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli
kale
brussels sprouts (Ugh!)
kohlrabi (German Turnip)
leeks
cabbage
okra (ladies fingers)
water chestnuts
cauliflower
onion (in moderation)
courgettes
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes:
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices:
All spices to taste, but make sure none contain added sugar.
Herbs:
basil
garlic
rosemary
cayenne pepper
ginger
sage
coriander
oregano
tarragon
dill
pepper
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.
Acceptable 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 walnut, soybean, grapeseed, 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 its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of Atkins will interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda?), saccharin, cyclamate and acesulfame-K.
Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable. In some cases they do react as sugar would though we've found.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. Upon a thorough review of the medical literature and the National Institute of Science?s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low?.
Atkins discourage the use of aspartame (marketed as NutraSweet® and Equal®) because of clinical observations that it slows weight loss in certain individuals.
The Atkins preference, however, is sucralose (Splenda?), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don?t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet drinks made with sucralose (Splenda?); be sure to count the carbs
Herb teas (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases. (do what I say not what I do )
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three 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 two 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 controlled 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:
Not all convenience food products are the same, so check labels and carbohydrate content.
While any of these foods can make doing Atkins easier, don't overdo it. Remember, you must always follow The Rules of Induction.
Hello and welcome.
Please go get a glass of water if your not drinking it now, and read on...
Some of you that either don't have the book, don't own a copy, haven't read it yet, maybe missed a few parts in the book (easy to do 1st time) or simply don't understand some of it might want to take a look at this post.
*This thread is not meant to replace the book by ANY MEANS...get the book as soon as you can.
The most important thing is to understand how this Plan works, how to begin, and then how to continue through all four (4) phases as Dr. Atkins recommends.
While you're reading and rereading the book, and posts on this site you can get started on the right foot by drinking enough water, and taking walks.
As you read make a shopping list so you can get started on the right track...shop for the recommended vitamins as well as foods, and spring water.
Atkins Plan basics...
There are four phases to the plan:
1) Induction
2) Ongoing Weight Loss
3) Pre-Maintenance
4) Maintenance
First of all have you'll need to read the chapter in Dr. Atkins New Diet Revolution (DANDR) that talks about Induction. Read and reread it making notes. This will be your foundation, and where you'll get the list of allowed foods for the period that you will spend on the 1st phase of the program.
The 1st chapter lists all of the legal foods. Having the book is very important, because you'll have to refer to it often. I still learn new things almost every single day after 7 years on Atkins!
In the beginning it is either 3 mugs of salad vegetables *OR* 2 mugs of salad vegetables plus 1 mug of "Vegetables In Addition To Salad Vegetables" which are referred to as 10% Carbohydrate of less.
Here's a list of the foods allowed on Phase 1 (Induction).
However remember this is not to be used in place of reading the book, and the related chapter. It is most important to get hold of a copy of the book, and study it!
Fish/fowl/shellfish/meat/eggs - including:
tuna, chicken, oysters*, beef, eggs, salmon, turkey, mussels*, pork, sole, duck, lobster, lamb, trout, goose, clams, bacon**, flounder, Cornish hen, squid, veal, sardines, quail, shrimp, ham**, herring, pheasant, crabmeat, venison
*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.
**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats-and some fish-may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.
OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION
Cheese
You can consume THREE to FOUR ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:
cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss
*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate.
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 carbohydrate content.
Vegetables
You can have two to three mugs per day of:
daikon radish
mushrooms
Rocket
endive
parsley
bok choi
pak choi
broad leaf endive
bell peppers
celery
fennel
radicchio
chicory
radishes
chives
lettuce
romaine lettuce
cucumber
lambs lettuce
sorrel
These salad vegetables are high in phytonutrients and provide a good source of fiber.
Other Vegetables:
You can have one mug per day of these veggies if salad does not exceed two mugs. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:
artichoke
celeriac
pumpkin
artichoke hearts
asparagus
swiss chard
sauerkraut
bamboo shoots
spring greens
spring onion (scallions)
snow peas
bean sprouts
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli
kale
brussels sprouts (Ugh!)
kohlrabi (German Turnip)
leeks
cabbage
okra (ladies fingers)
water chestnuts
cauliflower
onion (in moderation)
courgettes
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
Salad Garnishes:
crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream
Spices:
All spices to taste, but make sure none contain added sugar.
Herbs:
basil
garlic
rosemary
cayenne pepper
ginger
sage
coriander
oregano
tarragon
dill
pepper
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.
Acceptable 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 walnut, soybean, grapeseed, 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 its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)
You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.
Remember that trying to do a low-fat version of Atkins will interfere with fat burning and derail your weight loss.
Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda?), saccharin, cyclamate and acesulfame-K.
Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable. In some cases they do react as sugar would though we've found.
Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. Upon a thorough review of the medical literature and the National Institute of Science?s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low?.
Atkins discourage the use of aspartame (marketed as NutraSweet® and Equal®) because of clinical observations that it slows weight loss in certain individuals.
The Atkins preference, however, is sucralose (Splenda?), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don?t forget to include the amount in your daily totals.
Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:
Filtered water
Mineral water
Spring water
Tap water
Additionally, you can have the following:
Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet drinks made with sucralose (Splenda?); be sure to count the carbs
Herb teas (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons
Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases. (do what I say not what I do )
Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three 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 two 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 controlled 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:
Not all convenience food products are the same, so check labels and carbohydrate content.
While any of these foods can make doing Atkins easier, don't overdo it. Remember, you must always follow The Rules of Induction.
