Food list - Your Guide
When considering food on the atkins diet
food list, the strictest phase is induction.
The chief differences in the three phases
thereafter relate to your sensitivity to carbohydrates in terms
of how fast they enter the bloodstream, and your body's
production of insulin.
This is measured as the point at which your
carbohydrate intake causes you to cease losing weight.
Foods that are the basis of the atkins diet
food list are protein and fats. Basically all natural
(animal) protein is allowed - turkey, red meat, chicken etc.
The only cautions with protein is the case of
manufactured meat (it contains carbohydrates like breadcrumbs)
and cured meat (it often contains sugars).
All animal fats like butter are on
the atkins diet food list, and non-hydrogenated, non-trans
vegetable fats. This would rule out margarine (hydrogenated).
It would also rule out a lot of the vegetable oils you find on
Unless an oil is labelled unrefined or
mechanically pressed, you can assume its fully or partially
hydrogenated (or degummed, refined, bleached, or deoderized,
all of which decrease the health value of the oil
significantly). Olive oil labelled virgin or extra virgin does
not fall into this category.
All other olive oil does. Conjugated
linoleic acid is a trans fat. Flaxseed oil is not if it is
processed correctly. The aftertaste (reflux related) of fish
oil supplements indicates they are rancid.
The severe carbohydrate restriction
of the induction phase leaves on the atkins diet food list
salad vegetables (be careful of pre made salads though as the
dressings could contain carbohydrates) and non starchy
vegetables. This excludes food like potatos, yam and sweet
Other food excluded (in the induction phase)
from the atkins diet food list is: all fruit,
as well as nuts, seeds, legumes like lentils,
chickpeas/hummous, kidney beans, sugar, all processed food like
bread, pasta, and junk food, coffee, tea and alcohol, yoghurt
and ice cream, chewing gum, breath mints and cough syrup.
With regards cheese, this is considered to
have a carbohydrate component, so whilst it is allowed on the
atkins diet food list (with some restrictions like cottage
cheese and other fresh cheeses), it is calculated as part of
your carbohydrate allowance. 1 ounce of cheese is 1 ounce of
carbohydrate. Hard cheeses like cheddar are not disallowed.
In the ongoing weight loss phase, the
process of carbohydrate reintroduction begins. Depending on
your reaction to certain foods, you can begin reintroducing
fruit, starting with berries, and nuts, seeds and possibly
grains. As you discover how your body metabolises
carbohydrates, and as you come closer to your weight loss
goals, you will be able to include a greater variety of
carbohydrate in your diet. This process continues in the
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