The Atkins diet is basically a low carbohydrate dieting strategy, which is followed in successive stages. Purported by Robert Atkins, he himself followed this approach to solve overweight problem. In the weight loss program, the first two weeks is called phase 1 or the induction phase, which is then followed by 3 more phases, namely ongoing weight loss, pre-maintenance and lifetime maintenance. The Atkins diet food list comprises edible items that a dieter should consume while following this diet plan. Here, we shall take a look at the Atkins diet phase 1 food list in detail.
Atkins Diet Phase 1 Food List
As with any fad diets, the initial weeks of the Atkins diet are extremely crucial for a dieter. It is in this phase that the regular metabolic processes are subjected to changes, so that the body takes up energy by burning accumulated fats, not from glucose. For making it happen, the net carbohydrate is restricted, thereby causing ketosis. Overall, the induction phase calls for close monitoring of the carbohydrate intake and meal menu. A participant can refer to Atkins diet food list for proper planning of the ketogenic diet. Highlighted below is all about Atkins diet phase 1 food list:
Different Vegetables
If you are well versed with the low carb diet food list, you might be aware that high percentage of carbs is contributed by vegetables and fruits. No doubt, these plant based foods are healthy and contain dietary fiber along with other nutrients. But, make a point to choose only low carb ones, such as asparagus, artichoke, avocado, corn, mushroom, etc. for the Atkins diet plan. The total carb intake should not exceed 12-15 g per day.
Fish and Meat
These are protein rich foods, but low in carbohydrate nutrient. A dieter should incorporate cold water fish, eggs, seafood and lean meat. But, remember to choose those that contain omega-3 fatty acids and lesser carbohydrates. You can refer to the carb counter food list to know about the permitted proteinaceous foods in the Atkins diet.
Fats and Oils
A unique approach of Atkins diet is allowing full fats in the diet plan, which is not so in other dieting programs. In fact, sufficient intake of natural fat (not trans fat) daily, is one of the key tips for successful following of this weight loss diet. One can include full-fat mayonnaise, butter, olive oil and sugar-free salad dressings.
Milk is Healthy
Milk and nearly all types of diary products are included in the Atkins diet induction food list, under the condition that they contain reduced amount carbohydrates. Cheese, being low in carbohydrate, is prescribed in the induction diet plan. Fresh cheese is usually not recommended; instead you can include 3 ounces of cream cheese, soy cheese or others of your preferred choice.
Spices and Condiments
In the Atkins diet phase 1 meal plan, all types of spices and condiments are allowed, except that they are not added in excess amounts. Herbs that can be used in meal plans for Atkins diet are garlic, oregano, pepper, dill, sage, rosemary, basil and cilantro. While buying, make sure that they are free of added sugars.
Juices and Beverages
Besides taking a note of the Atkins diet food list, remember that drinking at least 8 glasses of water is a must. Allowed beverages in the induction phase are decaffeinated coffee or tea, lemon juice, diet soda and club soda. Drinks and beverages that contain any sort of caffeine and alcohol are strictly not recommended in the Atkins diet.
Sweetening Agents
Both natural and artificial sweeteners are included in the Atkins allowed foods. The only point is to eliminate sugar from the daily diet plan. Hence, if you love to have sweet goodies and desserts, remember to use only non-sugar sweeteners or sugar substitutes of a reputable brand, like Stevia, Splenda and Equal.
Free Foods and Special Foods
Last but not the least, the Atkins diet plan food list consists of some free foods. These are so called as one can consume them daily. Some of the special Atkins diet foods to eat are olives (about 10 daily), sour cream (1 ounce), a small avocado, heavy cream without sugar and lemon juice. These food items are claimed to promote weight loss in dieters.
As you see, the Atkins diet food list includes food items that are low in net carbs, but there is no complete restriction of carbohydrates. Take this Atkins diet phase 1 food list as a reference, while deciding the daily meal menu for the first 14 days. It is quite usual to experience weakness signs and hunger pangs in the first few days, but they will subside with passing time.
