The word Induction seems so formal. But imagine your plate full of creamy rich sauces, crazy-fattening foods, crisp veggies, and savory meats and cheeses…
- What to eat / how to eat on Atkins
- Printable, fold-up Atkins Induction food list
- Warnings and foods to avoid
Buttery sauces, grilled meats and seafood, crunchy bacon, salads with avocado and full fat dressing are your everyday meals. Common side dishes include veggies au gratin, rich creamy casseroles or quiche.
During Induction, most of your calories will come from healthy fat. One third comes from protein and 10% (or less) from net carbs (sugar carbs). Atkins Phase 1 meals are delicious!
See what real life Induction meals look like and print a 14 day Induction meal plan.
How to Eat on Induction
Eat any item on the Atkins printable food list – limiting your net carbs to 20 grams or less per day.
Net carbs are total carbs minus the fiber grams.
Fiber carbs don’t spike blood sugar or influence insulin in negative ways. Include plenty of foods high in fiber carbs on your Induction list.
Printable Induction List
The items on this low carb foods list are your go-to foods during the Induction phase of Atkins.
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Print, Fold, Go
This Atkins Induction food list prints on a single sheet of paper and folded accordion-style to fit easily in your wallet or pocket.
Atkins Induction Food List
Here are the details of the items featured on the printable Atkins Induction low carb foods list.
You may eat any item on the Induction foods list as long as you don’t eat more than 20 net carbs per day.
Meat, Fish, Poultry
Most fish, poultry and meat generally do not contain carbohydrates. The exceptions are processed bacon and deli meat, which often have added starch as binders.
Be sure to check the labels.
Enjoy cold-water fish and other low carb Induction foods containing omega 3 fatty acids.
- Meats: Bacon, Beef, Ham, Lamb, Pork, Veal, Venison
- Fish: Flounder, Herring, Salmon, Sardines, Sole, Tuna, Trout
- Shellfish: Clams, Crab, Mussels, Oysters, Shrimp, Squid
- Fowl: Cornish Hen, Chicken, Duck, Goose, Pheasant, Quail, Turkey
Eggs are a staple of any Atkins Induction food list. Add mushrooms, onions and peppers with imported cheeses to an omelet.
Tip: Add low carb spices for zest (some spices increase fat loss) and serve with a side of chunky bacon-feta-tomato salad.
All Eggs: Deviled, Fried, Hard-boiled, Omelets, Poached, Scrambled or Soft-boiled
Most cheeses have less than 1 gm of carbs per ounce, but be sure to check the label. We are allowed 3 to 4 ounces of most cheeses every day during Atkins Induction, including cream cheese.
The exceptions: Cottage Cheese, Farmer’s Cheese and other fresh/raw cheeses. These cheeses do not apply to the 3 to 4 ounce rule because they only have trace amounts of carbs.
Type, Serving Size, Net Carbs
- Blue Cheeses, 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
12 to 15 net carbs each day should come from low carb vegetables.
Choose the lowest carb veggies from the Atkins list, and you’ll be surprised how much you can eat.
Lowest Carb Veggies for Atkins Induction
Vegetable, 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
- Jicama, ½ cup, 2.5
- Lettuce Iceberg, ½ cup, 0.1
- 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
Lower Carb Veggies for Atkins Induction
These vegetables are slightly higher in carbohydrates than the lowest carb veggies above, but if you measure carefully, it’s simple to add them to your diet.
Vegetable, Serving Size/Prep Net Carbs
- Artichoke, ¼ of medium/boiled, 4.0
- Artichoke Hearts, 1/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, 2.5
- Olives, black, 5, 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 raw, 4.3
- Turnips, ½ cup/boiled, 2.2
- Water Chestnuts, ½ cup/canned, 6.9
- Zucchini, ½ cup sautéed, 2.0
Spices and Herbs
Be sure to check for added sugar or starch.
Spice/Herb, Serving Size: 1 tbsp, Net Carbs: 0
- Cayenne Pepper
Salad Dressings and Garnishes
If you choose a salad dressing not listed below, aim for less than 2 net carbs per serving.
Dressing, 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
Food, Serving Size, Net Carbs
- Crumbled Bacon, 3 slices, 0.0
- Diced Hard-Boiled Egg, 1 egg, 0.0
- Sautéed Mushrooms, ½ cup, 1.0
- Sour Cream, 2 tbs, 1.2
Fats and Oils
There are no net carbs here, but a single serving equals 1 tablespoon. Focus on olive oil, especially virgin or extra-virgin.
- Mayonnaise (Select full fat with no added sugar.)
- Olive oil
- Coconut Oil
- Vegetable Oils: Canola, Walnut, Soybean, Grape Seed, Sesame, Sunflower, Safflower
Dr. Atkins advises drinking eight, 8 oz glasses of water every day. Soda water or carbonated water with sugar-free flavors are ok, and diet sodas sweetened with sucralose (Splenda) are also acceptable.
- Clear Broth/Bouillon (Check for added sugar.)
- Cream: Heavy or Light
- Coffee and Tea: Decaffeinated or Regular
- Club Coda
- Diet Soda (Check the label for carbs.)
- Flavored Seltzer (Must be zero carb.)
- Herb Tea (No barley or fruit sugar added)
- Water: Filtered water, Mineral water, Spring water, Tap water
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
- Sweet N Low: (saccharine) 1 packet, 0.9 net carbs
Foods Not Allowed on Induction
Basically, here’s the rule: If it’s not on the Induction foods list, you guessed it – it’s not allowed.
Don’t Eat these Foods on Induction
- Grains and anything made with them, including bread, cake, pastries.
- Pasta, or anything else made of flour.
- Dairy products (milk, coffee creamers, yogurt) – except for cheese and heavy cream in limited quantities.
- Starchy vegetables, such as potatoes, beets, corn.
- Fruits/Fruit Juice
- Deli Salad (Sliced deli meat has added sugar and starch.)
- Any Processed Food
- Alcoholic Beverages
Almost Zero Carb Meal Plan
The Almost Zero meal plan is three easy days, one aggressive technique, and major fat loss.
The plan is designed to break even the worst stall, and burn off large amounts of stored fat – in 3 days.
- The Technique
- 75 Recipes (60 under 1 net carb)
- Sample Menus
If what you’re doing isn’t working, get the meal plan now.