Pocket-Size Induction

The first few weeks of a low carb diet are also called Atkins Induction. During this phase, only certain foods are allowed. Induction foods jump start your diet – helping you lose fat at a feverish pace.

  • Printable Atkins Induction food list (folds and fits in your pocket)
  • Over 122 Atkins approved low carb foods and prep tips
  • The ONLY rule you need to follow on Induction

These low carb tools are simple, but cover everything you’ll need to start your low carb diet. And a little advice for a successful start.

 

induction foods for atkins meals

 

Use these Induction foods for meals during the first two weeks (or more) of your low carb diet. Some low carbers continue Induction for several weeks, maximizing fat loss.

 

Induction Meat, Seafood and Poultry

Meat, poultry and seafood usually don’t have carbs. But there are two exceptions: processed bacon and deli meats often have starchy binders. Check each label carefully.

 

atkins induction low carb steak

These low carb meats are perfect for Induction:

  • Meat: Bacon, Beef, Ham, Pork, Veal, Lamb, Venison
  • Poultry:  Chicken, Turkey, Duck, Goose, Cornish Hen, Pheasant, Quail
  • Fish and Shellfish: Flounder, Salmon, Herring, Sardines, Sole, Tuna, Trout, Crab, Oysters, Shrimp, Mussels, Clams, Squid

 

Eggs for Induction

Eggs are a staple Atkins Induction food. Try them deviled, fried in butter, hard boiled, poached or scrambled. Soon, you will be able to do them 1,000 ways.

 

atkins induction low carb hard cheese

Induction Cheese

Most cheeses have less than 1 gm of carbs per ounce, but be sure to check the label.

You may have 3 to 4 ounces of cheese per day during Atkins Induction. This includes cream cheese.

However, there are exceptions. These cheeses do not apply to the 3 to 4 ounce rule: Cottage Cheese, Farmer’s Cheese and other fresh/raw cheeses.

(Type, Serving Size, Net Carbs)

  • Blue Cheese, 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

 

 

atkins induction low carb spinach

Vegetables for Atkins Induction

During Atkins Induction, 12 to 15 net carbs each day should come from low carb vegetables.

Try to choose the lowest carb veggies from the Atkins Induction food list during your first two weeks on the low carb diet.

 

Lowest Carb Veggies for Atkins Induction

(Veggie, Serving Size/Prep, 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 tbs, 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
  • Iceberg Lettuce, ½ cup, 0.1
  • Jicama, ½ cup, 2.5
  • Mushrooms ½ cup, 1.2
  • Parsley, 1 tbs, 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

 

atkins induction low carb purple onion

Low-er Carb Veggies for Atkins Induction

These veggies have more carbs than the lowest carb veggies above. Measure carefully when adding them to your low carb diet.

(Veggie, Serving Size/Prep, Net Carbs)

  • Artichoke, ¼ of medium/boiled, 4.0
  • Artichoke Hearts, 1 heart/in water, 1.0
  • Asparagus, 6 spears/boiled, 2.4
  • Avocado, 1 whole/raw, 3.5
  • Bamboo Shoots, 1 cup/boiled, 1.1
  • Beets, ½ cup/canned, 4.7
  • Broccoli, ½ cup/boiled, 1.6
  • Broccoli, ½ cup/raw, 1.0
  • Broccoli Rabe, 1 ounce, 1.3
  • Broccoflower, ½ cup, 1.4
  • Brussels Sprouts, ¼ cup boiled, 2.4
  • Cabbage, ½ cup/boiled or raw, 2.0
  • Cauliflower, ½ cup/boiled or raw, 1.0
  • Chard, ½ cup Swiss/boiled, 1.8
  • Collard Greens, ½ cup/boiled, 4.2
  • Eggplant, ½ cup boiled/raw, 1.8
  • Hearts of Palm, 1 heart, 0.7
  • Kale, ½ cup, 2.4
  • Kohlrabi, ½ cup, 4.6
  • Leeks, ¼ cup/boiled, 1.7
  • Okra, ½ cup/boiled or raw, 2.4
  • Olives, green, 5 olives, 2.5
  • Olives, black, 5 olives, 0.7
  • Onion, ¼ cup/raw, 2.8
  • Pumpkin, ¼, cup/boiled, 2.4
  • Rhubarb, ½ cup, unsweetened, 1.7
  • Sauerkraut, ½ cup canned/drained, 1.2
  • Peas, ½ cup edible podded, 3.4
  • Spaghetti Squash, ½ cup/boiled, 2.0
  • Spinach, ½ cup/raw, 0.2
  • Summer Squash, ½ cup/boiled, 2.0
  • Tomato, 1 whole/raw, 4.3
  • Turnips, ½ cup/boiled, 2.2
  • Water Chestnuts, ½ cup/canned, 6.9
  • Zucchini, ½ cup/sauté, 2.0

 

Zoodles and Low Carb Veggie Pasta

Spiralizers are another fun, favorite tool of low carbers.

  • Zucchini spaghetti (Zoodles)
  • Cucumber ribbon strands
  • Sweet potato, radish or turnip curly fries
  • Long spiral squash strands

 

Spiral Veggie Slicer

veggie spiral cutter

The Paderno vegetable slicer makes spiral cuts for veggie noodles in seconds.

The spiral veggie slicer comes with three blades: a shredder blade (small holes), a chipper blade (large holes) and a straight blade.

 

Inspiralized Cookbook

Spiral Veggie cookbook

The Inspiralized cookbook shows you how to transform more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite indulgent originals.

Zucchini turns into pesto spaghetti; jicama becomes shoestring fries; sweet potatoes lay the foundation for fried rice.

 

Veggie Spiralizer Cookbook

Spiralized vegetables cookbook

Top 98 recipes Spiralizer Cookbook is a step-by-step guide on using a spiralizer, includes a list of spiralizer-friendly veggies and delicious recipes:

  • Paleo-Friendly Carbonara
  • Roasted Carrot and Coconut Crostino
  • Chicken and Zoodle Bowl
  • Mediterranean Zoodle Platter
  • Zucchini Rice with Sweet Cider Dressing
  • Parmesan Broccoli Noodles with Tomatoes
  • Beet Noodles with Tangy Mustard Dressing
  • Gluten-Free Parsnip Puttanesca
  • Avocado and Beet Omelet
  • Rutabaga Spaghetti with Truffle Marinara Sauce
  • Summer Prosciutto and Cottage Cheese Pasta

 

Induction Spices and Herbs

Most spices and herbs are very low or zero carb, and suitable for Atkins Induction. But these will also increase your metabolism.

(Spice/Herb, Serving Size, Net Carbs)

  • 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, 0.0
  • 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 for Atkins Induction

(Type, Serving Size, Net Carbs)

  • 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

 

Healthy Induction Fats and Oils

  • Butter (Grass-fed)
  • Coconut Oil
  • Mayonnaise (Select full fat with no added sugar.)
  • Olive oil
  • MCT oil

 

Organic Coconut Oil

high fat low carb extra virgin coconut oil

Extra Virgin Coconut Oil is one of the healthiest sources of fat for your low carb diet. It’s also your new rapid fat-burning secret.

Coconut oil is essential for fat-burning. Fats from coconut oil aren’t stored. Instead, these fats are used immediately for energy.

 

Benefits of Coconut Oil

  • Anti-inflammatory properties lessen arthritis symptoms.
  • Supports healthy thyroid function and boosts metabolism.
  • Increases calcium and magnesium, improving teeth and gums.
  • Heals skin heal quickly after an infection or injury.

 

MCT Oil

Triple filtered, pharmaceutical grade, BPA-free container, USA-made, identical quality to the popular ‘Bulletproof’ brand.

low carb high fat MCT oil

Left Coast’s pure MCT oil is easier to absorb and digest than other brands. MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.

MCT oil is an easy way to increase your healthy fats. Add to salads, smoothies or flavored Bulletproof coffee for immediate, all day energy.

 

Drinks for Induction

Soda water or carbonated water with sugar-free flavors are ok, and diet sodas sweetened with sucralose (Splenda) are also acceptable.

  • Clear Broth/Bouillon
  • Cream: Heavy or Light
  • Coffee and Tea
  • Club Coda
  • Diet Soda
  • Flavored Seltzer
  • Herb Tea
  • Water

 

Artificial Sweeteners and Atkins

Dr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of saccharine (Sweet N Low) are also allowed.

(Type, Serving Size, Net Carbs)

  • Splenda: (sucralose) 1 packet, 1 net carb / liquid is zero carb
  • Sweet N Low: (saccharine) 1 packet, 0.9 net carbs / liquid is zero carb
  • Stevia: (all natural) 1 packet, 1 net carb / liquid is zero carb
  • Erythritol (all natural) trace net carbs per serving

 

Sucralose Liquid Sweetener

EZ-Sweetz liquid sweetener is made of sucralose and has no bitter aftertaste. Zero carb, zero calories, zero impact.

sucralose-new

 

De-Bittered Liquid Stevia

EZ-Sweetz’s de-bittered stevia blend has no unpleasant aftertaste. EZ-Sweetz’s blend has none of the characteristic bitterness of typical stevia sweeteners.

Liquid-De-Bittered-Stevia

 

Erythritol Sweetener

Now Foods erythritol powder is a natural sweetener that’s non-GMO, low glycemic impact and zero calorie.

Erythritol-Powder

 

 

atkins induction low carb alcohol

Foods Not Allowed during Induction

There is One Rule

If it’s not on the Atkins Induction food list, it’s not allowed.

Steer clear of the following:

  • Grains and anything made with them, including bread, cake, pastries.
  • Pasta, or anything else made of flour.
  • Dairy products, except for cheeses and cream in limited quantities.
  • Starchy vegetables, such as potatoes, beets, corn.
  • Fruits/Fruit Juice
  • Legumes
  • Nuts
  • Deli Salad (Sliced deli meat often has added sugar and starch.)
  • Any Processed Food
  • Alcoholic Beverages

 

Printable Induction Foods List

This Atkins Induction foods list prints on a single sheet of paper and may be folded, accordion-style to fit easily in your wallet or pocket.

Click the image to view, print or save. Opens in a new window.

printable atkings inductionlow carb food list

 

How to Fold the Induction Foods List:

print and fold atkins induction low carb food list

 

Rapid Keto Plan for Women

The Keto Beginning is a highly recommended program – especially if you’re not ready for Atkins Maintenance phases or an increase in carbs every day.

Bust through plateaus, eat more carbs and uncover a life you love. Restore your weight, balance hormones and lift mood naturally.

This carb cycling keto meal plan slides you into fat-burning mode, without needing to go strict low carb.

 

If what you’re doing isn’t working,

…this is your chance to change your body, meet your goals and achieve the balance you’re searching for.

the-keto-beginning-guide

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