Tue, Nov-24-09, 14:05
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Senior Member
Posts: 1,590
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Plan: was Atkins now PāNu
Stats: 292.5/195/160
BF:
Progress: 74%
Location: Canada
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Um, wow, 26lbs in 2 weeks, that is quite impressive. It seems to be working for you, just be prepared that you won't lose 26lbs every 2 weeks 
Fruit is a no-no during Atkins first phase, but I guess you learned that.
This is taken from the Atkins site about Induction (Phase I of Atkins) with some edits by me (marked EDIT). You can stay in this phase if you are comfortable still with your food choices.
Quote:
net carbohydrates during this phase: 20 grams per day
Remember, by reducing carbs and eating the right foods – lean protein, leafy greens, vegetables and sweet Atkins snacks, you’ll supercharge your metabolism and turn your body into a fat burning machine. To understand how net carbs differ from total carbs see - What are net carbs?
What you’ll eat during this phase:
* You’ll satisfy your appetite with delicious and healthy foods, starting with protein – chicken, turkey, lean beef, fish, shellfish, pork, veal, eggs, and a variety of vegetable proteins.
* You’ll enjoy natural fats – olive oil, safflower oil, butter and avocado, and more.
* You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 to 15 grams of net carbs per day. (See the Acceptable Foods List for Phase 1 for more information)
As part of your daily 20 grams of net carbs, you can also have the following – every day:
* Up to 4 ounces of cheese
* 10 to 20 olives - they make a great quick snack
* Half an avocado
* An ounce of sour cream or 3 ounces of unsweetened cream in your coffee
* Up to 3 tablespoons lemon or lime juice
* One to two servings of Atkins bars or shakes. Check the packaging to see which ones are right for Induction (usually less than 3 grams of net carbs). - [EDIT -- DON'T DO THIS, THE BARS AND SHAKES ARE NOT RECOMMENDED]
* A note about artificial sweeteners: You can use sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of net carbs due to the fillers manufacturers add. You may also drink diet beverages that contain these sweeteners as well as sugar-free gelatin.[EDIT - THE BOOK SAYS NO ARTIFICIAL SWEETENERS]
What you’ll avoid during this phase:
* Added sugars and trans fats.
* Starchy vegetables such as potatoes, yams, and squash
* Bread, pasta, and grains. [edit to remove where they say you can have 1 serving if you must -- this is absolutely a no-no per the book]
* Whole, reduced-fat or skim milk
* Fruit, except for avocados, tomatoes and olives. Yep, they’re all fruits
* Nuts or seeds
* Foods that combine protein and carbs, such as, lentils, chickpeas (garbanzo beans) kidney beans and other legumes
Stay away from foods with higher levels of carbs, but don’t sweat it. We’ll show you how to add these foods back into your diet in later phases, while continuing to lose or maintain your weight.
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Acceptable Foods List:
Quote:
All fish including:
* Flounder
* Herring
* Salmon
* Sardines
* Sole
* Tuna
* Trout
All fowl including:
* Cornish hen
* Chicken
* Duck
* Goose
* Pheasant
* Quail
* Turkey
All shellfish including:
* Clams
* Crabmeat
* Mussels*
* Oysters*
* Shrimp
* Squid
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
* Bacon*
* Beef
* Ham*
* Lamb
* Pork
* Veal
* Venison
Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.
Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.
Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.
Eggs in any style, including:
* Deviled
* Fried
* Hard-boiled
* Omelets
* Poached
* Scrambled
* Soft-boiled
Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.
Cheese including:
Type Serving Size Grams of net carbs
Blue cheeses 1 oz 0.7
Cheddar ½ cup 0.0
Cow, sheep and goat 1 oz 0.3
Cream cheese 1 oz 0.8
Feta 1 oz 1.2
Gouda 1 oz 0.6
Mozzarella 1 oz 0.6
Parmesan 1 tbs 0.2
Swiss 1 oz 1.0
Vegetables:
You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.
Vegetable Serving Size/Prep grams of net carbs
Alfalfa sprouts 1 cup/raw 0.4
Argula ½ cup/raw 0.2
Bok choy 1 cup/raw 0.8
Celery 1 stalk 0.8
Chicory greens ½ cup/raw 0.6
Chives 1 tablespoon 0.1
Cucumber ½ cup 1.0
Daikon ½ cup 1.0
Endive ½ cup 0.0
Escarole ½ cup 0.0
Fennel 1 cup 3.6
Jicama ½ cup 2.5
Iceberg lettuce
½ cup 0.1
Mushrooms ½ cup 1.2
Parsley 1 tablespoon 0.1
Peppers ½ cup/raw 2.3
Radicchio ½ cup/raw 0.7
Radishes 10/raw 0.9
Romaine lettuce ½ cup 0.2
The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.
Vegetable Serving Size/ Prep Net Carbs
Artichoke ¼ of medium 4.0
Asparagus 6 spears 2.4
Artichoke hearts 1 canned
1.0
Avocadoes 1 whole (raw) 3.5
Bamboo shoots 1 cup canned
1.1
Broccoli
½ cup 1.6
Broccoli raw ½ cup 1.0
Broccoli rabe ½ cup 1.3
Broccoflower ½ cup 1.4
Brussels sprouts ¼ cup
2.4
Cabbage ½ cup (raw) 2.0
Cauliflower ½ cup (raw) 1.0
Swiss chard ½ cup
1.8
Collard greens ½ cup
4.2
Eggplant ½ cup
1.8
Hearts of palm 1 heart 0.7
Kale ½ cup 2.4
Kohlrabi ½ cup 4.6
Leeks ¼ cup
1.7
Okra ½ cup
2.4
Olives green 5 2.5
Olives black 5 0.7
Onion ¼ cup (raw) 2.8
Pumpkin ¼ cup
2.4
Rhubarb ½ cup (unsweetened) 1.7
Sauerkraut ½ cup (drained) 1.2
Peas ½ cup with pods 3.4
Spaghetti squash ½ cup
2.0
Spinach ½ cup (raw) 0.2
Summer squash ½ cup
2.0
Tomato 1 (raw) 4.3
Turnips ½ cup
2.2
Water chestnuts ½ cup (canned) 6.9
Zucchini ½ cup
2.0
Salad Garnishes
Crumbled bacon 3 slices 0.0
Hard-boiled egg 1 egg 0.0
Grated cheeses (see above carb counts)
Sautéed mushrooms ½ cup 1.0
Sour cream 2 tbs 1.2
Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0
Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.
Blue cheese 2 tbs 2.3
Caesar 2 tbs 0.5
Italian 2 tbs 3.0
Lemon juice 2 tbs 2.8
Oil and vinegar 2 tbs 1.0
Ranch 2 tbs 1.4
Fats and Oils
There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.
1. Butter
2. Mayonnaise – make sure it has no added sugar
3. Olive oil
4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
* Canola*
* Walnut
* Soybean*
* Grape seed*
* Sesame
* Sunflower*
* Safflower*
*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.
Artificial Sweeteners
* Splenda – one packet equals 1 gram of net carbs
Beverages
* Clear broth/ bouillon (make sure it has no sugars added)
* Club soda
* Cream, heavy or light.
* Decaffeinated or regular coffee and tea*
* Diet soda (be sure to note the carb count)
* Flavored seltzer (must say no calories)
* Herb tea (without added barley or fruit sugar added)
* Water – at least eight 8-ounce glasses per day including...
o Filtered water
o Mineral water
o Spring water
o Tap water
* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it's best to break the habit during the Induction.
Alcohol:
Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer, you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.
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wegotdis 
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