Hi,
This was given to me by Nativetxn AKA Katholyn - its the rules of induction(1st 2 weeks of Atkins) Hope this helps.
RULES FOR INDUCTION
1. Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours between meals.
Do not skip meals or go more than six waking hours without eating.
2.Eat liberaly of combinations of fat and protein in the form of
poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed).
3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups--loosely packed--of salad or two cups of salad, or two cups of salad plus one cup of other vegetables (see list of
acceptable vegetables below).
4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates such as chickpeas, kidney beans and other legumes, are not permitted at this time.
5. Eat nothing that is not on the acceptable foods list. And that
means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins.
6.Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements.
7. Don't assume that any food is low in carbohydrate--instead read labels! Check the carb count (it's on every package) or use a carbohydrate gram counter.
8.Eat out as often as you wish but be on guard for hiden carbs in
gravies, sauces and dressings. Gravy is often made with flour or
cornstarch, and sugar is sometimes an ingredient in salad dressing.
9. Avoid foods or drinks sweetened with aspartame. Instead use
sucralose or saccharin. Be sure to count each pack of any of these as 1 gram of carbs.
10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar.
11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat.
12.If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.
ACCEPTABLE FOODS
Foods you may eat liberally:
All fish including: Tuna, salmon, sole, trout, flounder, sardines,
herring
All fowl including: Chicken, turkey, duck, goose, cornish hen, quail,
pheasant
All shellfish including: Oysters and mussels( limit to 4 ounces total, these are higher in carbohydrates than other shellfish), lobster, clams, squid, shrimp, crabmeat
All meat including: Beef, pork, lamb, bacon and ham (read label to make sure they don't contain sugar), veal, venison
All eggs including: Scrambled, fried, poached, soft-boiled, hard
boiled, deviled, omelettes
Cheese--you may consume three to four ounces daily of the following
full fat, firm, soft and semi-soft aged cheeses, including:
Cheddar, cow, sheep and goat cheese, cream cheese, gouda, mozzarella, roquefort and other blue cheeses, swiss.
Vegetables (two to three cups per day)
alfalfa sprouts, arugula, bok choy, celery, chicory, chives, cucumber, daikon, endive, escarole, fennel, jicama, lettuce, mache, mushrooms, parsley, peppers, radicchio, radishes, romaine, sorrel.
Other vegetables (you may have one cup per day if salad does not exceed
two cups )
artichoke hearts, asparagus, bamboo shoots, bean sprouts, beet greens, broccoli, broccoli rabe, brussels sprouts, cabbage, cauliflower, celery root, chard, collard greens, dandelion greens, eggplant, hearts of palm, kale kohlrabi, leeks, okra, onion, pumpkin, rhubarb, sauerkraut, scallions, snow peas, spaghetti squash, spinach, string or wax beans, summer squash, tomato, turnips, water chestnuts, zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate it's carb count.
Salad Garnishes:
crumbled crisp bacon, grated cheese, minced hard-boiled egg, sauteed mushrooms, sour cream
Spices: Any that do not contain sugar
Herbs:
basil, cayenne, cilantro, dill, garlic, ginger, oregano, pepper,
rosemary, sage, tarragon, thyme.
Salad dressing: Use oil and vinegar (not balsamic vinegar it contains sugar), or lemon juice and herbs and spices. Prepared salad dressings without added sugar is allowed but no more than two carbs per tablespoon serving.
You may consume the skin on chicken or fish.
You may have 2-3 tablespoons of heavy cream per day but include the carbohydrate content in your daily allowance
Hope this helps if it does thanks go to Katholyn
I've only skimmed over the Atkins website but it seems confusing. Can someone just point out the basics for me please just to get him started until we have more time to read up on it. From what I understand he can or is it a must have 20 net carbs per day? And to get net carb you subtract the fiber from the total carbs? What do you eat on on induction? We went and bought bacon, sausage (both 0 carbs & 0 sugar), hamburger, steak, chicken breast, pork chops. Is this a good start? Ok sorry for rambling..thanks in advance for your help!!
