Thursday, October 2, 2014

THE PROGRAM: PHASE 1 What Low Carb Foods You Can Eat in this Phase

Our low carb food list is an easy guide to your Phase 1 eating plan. Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but use the low carb food list to be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.** 

All fish including:

FlounderHerring, Salmon, Sardines, Sole, Tuna, Trout, Cod, Halibut

All fowl including:

Cornish hen , Chicken, Duck, Goose, Pheasant, Quail, Turkey, Ostrich

All shellfish including:

Clams , Crabmeat, Mussels*, Oysters*, Shrimp, Squid, Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

Bacon* , Beef, Ham*, Lamb, 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.


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.    

VegetableServing Size/Prep grams of net carbs
Alfalfa sprouts½ cup/raw0.2
Arugula1 cup/raw0.4
Bok choy1 cup/raw0.4
Celery1 stalk0.8
Chicory greens½ cup/raw0.1
Chives1 tablespoon0.1
Cucumber½ cup1.0
Daikon½ cup1.0
Endive½ cup0.4
Escarole½ cup0.1
Fennel½ cup1.8
Jicama½ cup2.5
Iceberg lettuce1 cup0.2
Mushrooms½ cup1.2
Parsley1 tablespoon0.1
Peppers½ cup/raw2.3
Radicchio½ cup/raw0.7
Romaine lettuce1 cup0.4

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. 

VegetableServing Size/ PrepNet Carbs
Artichoke1/2 medium3.5
Asparagus6 spears2.4
Artichoke hearts1 canned1.0
Avocados½ whole (raw)1.8
Bamboo shoots½ cup1.2
Broccoli½ cup1.7
Broccoli raw½ cup0.8
Broccoli rabe½ cup2.0
Broccoflower½ cup2.3
Brussels sprouts¼ cup1.8
Cabbage½ cup (raw)1.6
Cauliflower½ cup (raw)1.4
Swiss chard½ cup1.8
Collard greens½ cup boiled2.0
Eggplant½ cup2.0
Green String Beans1 cup4.1
Hearts of palm1 heart0.7
Kale½ cup2.4
Kohlrabi¼ cup2.3
Leeks½ cup3.4
Okra½ cup2.4
Olives green50.1
Olives black50.7
Onion¼ cup4.3
Pumpkin¼ cup2.4
Rhubarb½ cup (unsweetened)1.7
Sauerkraut½ cup (drained)1.2
Snow peas and snap peas in pod½ cup with pods3.4
Spaghetti squash¼ cup boiled2.0
Spinach½ cup2.2
Summer squash½ cup2.6
Tomato¼ cup4.3
Turnips½ cup3.3
Water chestnuts¼ cup (canned)3.5
Zucchini½ cup1.5

Salad Garnishes

Crumbled bacon3 slices0.0
Hard-boiled egg1 egg0.5
Grated cheeses(see above carb counts) 
Sautéed mushrooms½ cup1.0
Sour cream2 tbs1.2

Herbs and Spices (make sure they contain no added sugar)

Basil1 tbs0.0
Cayenne pepper1 tbs0.0
Cilantro1 tbs0.0
Dill1 tbs0.0
Garlic1 clove0.9
Ginger1 tbs sliced root0.8
Oregano1 tbs0.0
Pepper1 tbs0.0
Rosemary1 tbs0.0
Sage1 tbs0.0
Tarragon1 tbs0.0

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 cheese2 tbs2.3
Caesar2 tbs0.5
Italian2 tbs3.0
Lemon juice2 tbs2.8
Lime juice2 tbs2.8
Oil and vinegar2 tbs1.0
Ranch2 tbs1.4

Fats and Oils 

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Butter, Mayonnaise – make sure it has no added sugar, Olive oil, 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 
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)
Unflavored soy/almond milk
Water – at least eight 8-ounce glasses per day including...
Filtered water
Mineral water
Spring water
Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.

* Limit lemon and lime juices to 3 T per day

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