200+ Low Carb Foods for Atkins 20, Phase 1

Use this list of acceptable low carb foods as your guide to serving sizes and net carbs per serving. Aim to eat at least three meals and two snacks every day. Never starve yourself or go more than 3-4 hours during the day without eating. And plan ahead so you aren’t tempted to eat foods not found on the following acceptable list! Visit our recipe page for hundreds of meal ideas using Phase 1 ingredients. Fish:Fish is rich in healthy fats and protein, and is a great source of vitamins D and B2, calcium, and minerals like iron and potassium. While all fish are acceptable low carb foods for Phase 1 and do not have net carbs, we recommend sticking to a 4-6 ounce serving of the types listed here a couple times a week.FlounderHerringSalmonSardinesSoleTunaTroutCodHalibut Fowl:While there are no net carbs in poultry, eating a variety of foods is important to any healthy diet. Make sure to get your protein from different categories and aim for three 4-6 ounce servings of protein each day.Cornish henChickenDuckGoosePheasantQuailTurkeyOstrich Shellfish:Shellfish is another great source of protein, Omega-3 fatty acids, healthy fats, and minerals like zinc, copper, iron, and magnesium. Although shellfish does not contain any net carbs, oysters and mussels are higher in carbs so limit to about 4 ounces per day.ClamsCrabmeatMusselsOystersShrimpSquidLobster Meat:Protein plays a key role in weight loss and protects lean muscle mass, so you only lose fat. Meat is an excellent, no net carb source of protein. One serving is approximately 4-6 ounces.Bacon*BeefHam*LambPorkVealVenison*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible. Eggs:Eggs are packed with protein, vitamin A, and antioxidants. Get creative with your eggs by adding acceptable vegetables and topping with feta cheese and herbs. Enjoy eggs in any style including:DeviledFriedHard-boiledOmeletsPoachedScrambledSoft-boiled Fats and Oils:Consuming a healthy amount of fat is an important part of Atkins. There are no carbs here, but keep in mind that the recommended daily intake for added fats is 2-4 tablespoons daily. Do not allow any oils to reach overly high temperatures when cooking, and use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.ButterMayonnaise – make sure it has no added sugarOlive oilVegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best:CanolaWalnutSoybeanGrape seedSesameSunflowerSafflower Artificial Sweeteners:Limit your sugar substitutes to no more than three packets a day. One packet equals 1 gram of net carbs.SucraloseSaccharineStevia Beverages:Pay close attention to your beverages, as they are often a major source of hidden sugars and carbs. It is important to drink at least 64 ounces of water a day during Atkins 20, Phase 1. Drinking enough fluid assists with weight loss and is essential to maintaining good health.Clear broth/ bouillon (make sure it has no sugars added)Club sodaCream, heavy or lightDecaffeinated 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 milkWater – at least eight 8-ounce glasses per day including:Filtered waterMineral waterSpring waterTap water* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. CheeseMozzarella, whole milk1 oz.6Cream cheese, whipped2 TBSP.8 Foundation VegetablesAlfalfa sprouts (raw)1/2 cupChicory greens (raw)1/2 cup.1Watercress (raw)1/2 cup.1Bok choy (cooked)1/2 cup.4Lettuce, average (raw)1/2 cup.5Turnip greens (cooked)1/2 cup.6Button mushroom (raw)1/2 cup.8Artichoke (marinated)1, each1Collard greens (cooked)1/2 cup1Broccoli rabe (cooked)1/2 cup1.2Sauerkraut (drained)1/2 cup1.2Avocado, Haas1/2 fruit1.3Daikon radish, grated (raw)1/2 cup1.4Red/white onion, chopped (raw)2 TBSP1.5Zucchini (cooked)1/2 cup1.5Cucumber, sliced (raw)1/2 cup1.6Cauliflower (cooked)1/2 cup1.7Beet greens (cooked)1/2 cup1.8Broccoli (cooked)1/2 cup1.8Swiss chard (cooked)1/2 cup1.8Asparagus (cooked)6 stalks1.9Broccolini (cooked)3, each1.9Bell pepper, green, chopped (raw)1/2 cup2.2Sprouts, mung beans (raw)1/2 cup2.2Eggplant (cooked)1/2 cup2.3Scallion, chopped (raw)1/2 cup2.4Turnip (cooked)1/2 cup2.4Tomato, small (raw)1, each2.5Portobello mushroom (cooked)1, each2.6Yellow squash (cooked)1/2 cup2.6Cabbage (cooked)1/2 cup2.7Green beans (cooked)1/2 cup2.9Bell pepper, red, chopped (raw)1/2 cup3Shallot, chopped (raw)2 TBSP3.4Brussel sprouts (cooked)1/2 cup3.5Spaghetti squash (cooked)1/2 cup4Kohlrabi (cooked)1/2 cup4.6Pumpkin, mashed (cooked)1/2 cup4.7Garlic, minced (raw)2 TBSP5.3Snow peas (cooked)1/2 cup5.4Tomato (cooked)1/2 cup8.6 Salad GarnishesSautéed mushrooms1/2 cup1.0Grated cheeses(see above carb counts) Herbs and SpicesChives (fresh or dehydrated)1 TBSP.1Ginger, fresh, grated1 TBSP.8 Salad DressingsBalsamic vinegar1 TBSP2.7** If you have decided to stay in Induction longer than 2 weeks, you may swap out 3g NC of other foundation vegetables for 3g NC of nuts or seeds. Do not let your Foundation Vegetable levels drop below 12g NC.
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