OTHER FOODS ACCEPTABLE DURING INDUCTION

CHEESE

YOU CAN CONSUME 90 ñ 110 g (3 ñ 4 oz) DAILY OF THE FOLLOWING FULL FAT,FIRM AND SEMI SOFT AGED CHEESES INCLUDING :

CHEDDER,COW,SHEEP AND GOAT CHEESE,CREAM CHEESE,GOUDA,MOZZERELLA,ROQUEFORT,SWISS.

SALAD VEGETABLES

YOU CAN HAVE 230 ñ 340 g (8 ñ 12 oz) PER DAY

ALFA SPROUTS,BOK CHOY,CELERY,CHICORY,CHIVES,CUCUMBER,DAIKON,FENNEL,LAMB^íS 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 THET 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 SPEADS OR WHEY CHEESES ARE PERMITTED.INDIVIDUALS WITH KNOWN YEAST SYMPTONS,DAIRY ALLERGY OR CHEESE INTOLERANCE MUST AVOID CHEESE.IMITATION CHEESE PRODUCTS ARE NOT ALLO WED.EXCEPT FOR SOY OR RICE CHEESE ñ BUT CHECK THE CARB CONTENT.

OTHER VEGGIES

YOU CAN HAVE 140 ñ 200g (5 ñ 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,DANELION GREENS,FRENCH BEANS,KALE,KOHLRABI,LEEKS,MANGE-TOUT PEAS,OKRA,ONION,PUMPKIN,RHUBARB, SAURKRAUT, SPRING ONIONS,SPRING GREENS,SPAGHETTI SQUASH,TOMATO,TURNIPS,WATER CRESS

IF A VEGETABLE,SUCH AS SPINICH OR TOMATO,COOKS DOWN SIGNIFICANTLY,IT MUST BE MEASURED RAW SO AS NOT TO UNDERESTIMATE IT^íS 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 PARTICULARY VALUABLE.ALL OTHER VEGETABLE OILS ARE ALLOWED,THE BEST BEING CONOLA,WALNUT,SOYBEAN,GRAPESEED,SESAME,SUNFLOWER AND SAFFLOWER OILS,ESPECIALLY IF THEY ARE LABELED ^ìCOLD PRESSED^î OR ^ìEXPELLER PRESSED ì DO NOT COOK POLYUNSATURATED OILS,SUCH AS CORN,SOYBEAN AND SUNFLOWER OIL,AT HIGH TEMPERATURES OR ALLOW TO BROWN OR SMOKE.

BUTTER IS ALOWED.MARGARINE SHOULD BE AVOIDED,NOT BECAUSE OF IT^íS CARB CONTENT,BUT BECAUSE IT IS USUALLY MADE OF TRANS FATS ( HYDROGENATED OILS )WHICH ARE A SERIOUS HEALTH HAZARD.(SOME NON HYDROGENATED MARGAIRINES 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 BRAND S;READ LABEL)

SODA WATER,CREAM ( DOUBLE,WHIPPING OR SINGLE);LINIT 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 ñ 8 GRAMS CARB PER OZ) LIMIT TO 2 ñ 3 TABLESPOONS

MINERAL WATER

SPRING WATER

WATER

ARTIFICIAL SWEETNERS

YOU MUST DETERMINE WHICH ARTIFICIAL SWEETNERS AGREE WITH YOU,BUT THE FOLLOWING ARE ALLOWED: SUCRALOSE ( SPLENDA) SACCHARIN,CYCLAMATE,ACESULFAME-K.NATURAL SWEETNERS ENDING IN THE SUFFIX ^ì-OSE^î 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 HRMFUL 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^íS LIST OF CARCINOGENS,BASING IT^íS DECISION UPON A THOROUGH REVIEW OF THE MEDICAL LITERATURE AND THE NATIONAL INSTITUTE OF SCIENCE^íS STATEMENT THAT THERE IS ì NO CLEAR ASSOCIATION BETWEEN SACCHAIN AND HUMAN CANCER.^î 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^íS SAFETY. MY PREFERENCE,HOWEVER IS SUCRALOSE (SPLENDA) THE ONLY SWEETNER 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 HUNDERED STUDIES CONDUCTED OVER THE PAST TWENTY YEARS.

NOTE THAT EACH PACKET OF SUGAR SUBSTITUTE CONTAINS ABOUT 1 GRAM OF CARB,SO DON^íT 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 UN PROCESSED FOODS,SOME LOW CARB FOOD PRODUCTS CAN COME IN HANDY WHEN YOU ARE UNABLE TO FIND APPROPRIATE FOOD,CAN^íT TAKE TIME FOR A MEAL OR NEED A QUICK SNACK.MORE AND MORE COMPANIES ARE CREATING HEALTHY FOOD PRODUCTS THAT CAN BE EATED DURING THE INDUCTION PHASE OF ATKINS.JUST REMEMBER TWO THINGS

1.         NOT ALL CONVENIENCE FOOD PRODUCTS ARE THE SAME,SO CHECK LABELS AND CARB CONTENT

2.         WHILE ANY OF THESE FOODS CAN MAKE DOING ATKINS EASIER,DON^íT OVER DO IT.REMEMBER,YOU

MUST ALWAYS FOLOW

ACCEPTABLE FOODS FOODS YOU MAY EAT LIBERALLY

ALL FISH INCLUDING : TUNA, SALMON, SOLE,TROUT,FLOUNDER,SARDINES,HERRING

ALL FOWL INCLUDING : CHICKEN,TURKEY,DUCK,GOOSE,POUSSIN,QUAIL,PHESANT.

ALL SHELLFISH INCLUDING : OYSTERS,MUSSELS,LOBSTER,CLAMS,SQUID,PRAWNS,CRABMEAT. ALL MEAT INCLUDING : BEEF,PORK,LAMB,BACON,VEAL,HAM,VENISON.

ALL EGGS INCLUDING : SCRAMBLED,FRIED,POACHED,SOFT BOILED,HARD BOILED,DEVILED,OMELETTES

PROCESSED MEATS SUCH AS HAM,BACON,PEPPERONI,SALAMI,HOTDOGS 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 FOOD S.FINALLY DO NOT CONSUME MORE THAN FOUR OUNCES OF OFFAL A DAY.

RULES OF INDUCTION

THIS PHASE OF THE ATKINS DIET MUST BE FOLLOWED PRECISELY FOR SUCCESS ! IF YOU DO IT AT ALL INCORRECTLY YOU MAY PREVENT WEIGHT LOSS AND END UP SAYING ì HERE IS ANOTHER WEIGHT LOSS PLAN THAT DIDNíT WORK ì
1.    EAT EITHER THREE REGULAR SIZE MEALS A DAY OR FOUR OR FIVE SMALLER MEALS.DO NOT SKIP MEALS OR GO MORE THAN SIX WAKING HOURS WITHOUT EATING.
2.    EAT LIBERALLY OF COMBINATIONS OF FAT AND PROTEIN IN THE FORM OF POULTRY,FISH,SHELLFISH,EGGS AND RED MEAT,AS WELL AS PURE,NATURAL FAT IN THE FORM OF BUTTER,MAYONAISE,OLIVE OIL,SAFFLOWER,SUNFLOWER AND OTHER VEGETABLE OILS
3.    EAT NO MORE THAN 20 GRAMMES A DAY OF CARBOHYDRATES,MOST OF WHICH MUST COME IN THE FORM OF SALAD GREENS AND OTHER VEGETABLES.YOU CAN EAT APPROXIMATELY THREE CUPS ñ LOOSELY PACKED ñ OF SALAD,OR TWO CUPS OF SALAD PLUS ONE CUP OF OTHER VEGETABLES
4.    EAT ABSOLUTELY NO FRUIT,BEAD,PASTA,GRAINS,STARCHY VEGETABLES OR DAIRY PRODUCTS OTHER THAN CHEESE,CREAM OR BUTTER.DO NOT EAT NUTS OR SEEDS IN THE FIRST TWO WEEKS.FOODS THAT COMBINE PROTEIN AND CARBS SUCH AS CHICKPEAS,KIDNEY BEANS AND OTHER LEGUMES ARE NOT PERMITTED AT THIS TIME.
5.    EAT NOTHING THAT IS NOT ON THE ACCEPTABLE FOODS LIST.AND THAT MEANS ABSOLUTELY NOTHING ! YOUR ì JUST THIS ONE TASTE WONíT HURTî RATIONALIZATION IS THE KISS OF FAILURE DURING THIS PHASE OF ATKINS
6.    ADJUST THE QUANTITY YOU EAT TO SUIT YOUR APPITITE,ESPECIALLY AS IT DECREASES.WHEN HUNGRY,EAT THE AMOUNT THAT MAKES YOU FEEL SATISFIED BUT NOT STUFFED.WHEN NOT HUNGRY,EAT A SMALL LOW CARB SNACK TO ACCOMPANY YOUR NUTRITIONAL SUPPLEMENTS.
7.    DONíT ASSUME ANY FOOD IS LOW CARB INSTEAD READ THE LABELS ! CHECK THE CARB COUNT ( ITíS ON EVERY PACKAGE) OR USE THE CARB COUNTER.
8.    EAT OUT AS OFTEN AS YOU WISH BUT BE ON GUARD FOR HIDDEN CARBS IN GRAVIES,SAUCES AND DRESSINGS.GRAVY IS OFTEN MADE WITH FLOUR OR CORNSTARCH,AND SUGAR IS SOMETIMES AN INGREDIENT IN SALAD DRESSING.
9.    AVOID FOODS OR DRINKS SWEETENED WITH ASPARTAME.INSTEAD,USE SUCRALOSE OR SACCHARIN.BE SURE TO COUNT EACH PACKET OF ANY OF THESE AS 1 GRAM OF CARBS.
10.    AVOID COFFEE,TEA AND SOFT DRINKS THAT CONTAIN CAFFEINE.EXCESSIVE CAFFEINE HAS BEEN SHOWN TO CAUSE LOW BLOOD SUGAR,WHICH CAN MAKE YOU CRAVE SUGAR.
11.    DRINK AT LEAST 230ML GLASSES OF WATER EACH DAY TO HYDRATE YOUR BODY,AVOID CONSTIPATION AND FLUSH OUT THE BY PRODUCTS OF BURNING FAT.
12.    IF YOU ARE CONSTIPATED,MIX A TABLESPOON OR MORE OF PSYLLIUM HUSKS IN 230ML OR MORE OF WATER AND DRINK DAILY