The Atkins Diet is designed to produce weight loss through eating foods that are very low in carbohydrates.

The foods that are listed below are taken from the Atkins website and amounts that should be limited will be listed as well. These foods are those that are to be eaten during the induction phase of the diet.

The induction phase lasts for two weeks and allows the dieter to eat up to 20gm net carbohydrates a day. This portion of the diet is designed to boost the metabolism very quickly and start losing weight quickly as well.

There are some limitations on certain types of prepared meats, organ meats, and shellfish. The restrictions will be listed below.


Meats That Can Be Eaten Frequently

Fish: Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring,

Fowl: Chicken, Turkey, Duck, Goose, Cornish hen, Quail, Pheasant

Shellfish: Oysters, Mussels, Lobster, Clams, Squid, Crabmeat, Shrimp

Meats: Beef, Pork, Lamb, Bacon, Veal, Ham, Venison

Eggs: Scrambled, Fried, Poached, Soft Boiled, Hard Boiled, Deviled, Omelets

*"Oysters and Mussels are higher in carbohydrates than some other shellfish. These should be limited to four ounces daily".

*"Processed Meats including bacon, lunchmeat, bacon, ham, salami and some fish may be made with nitrates and should be avoided or severely limit their intake. Organ meats should be limited to four ounces per day".

Cheeses: Cheddar, Cream Cheese, Mozzarella, Roquefort, Blue Cheese, Swiss, Gouda, Goat and Sheep Cheese, Cheese made from Cow’s Milk.

*Limit cheese intake to three ounces per day.

Vegetables: Artichoke, Celery, Artichoke Hearts, Asparagus, Chard, Cucumber, Bamboo shoots, Eggplant, Broccoli, Hearts of Palm, Green Beans, Kale, Brussel Sprouts, Tomato, Leeks, Turnips, Cabbage, Cauliflower, Onion, Collard Greens, Scallions, Bean Sprouts, Dandelion Greens, Squash, Zucchini, All lettuces, Mushrooms, Endive, Parsley, Bok Choy, Peppers, Fennel, Radishes, Sorrel, Pumpkin, Rhubarb, Cabbage, Sauerkraut, Spinach.

Salad Garnishes: Crumbled bacon, grated cheese, hard-boiled egg, sautéed mushrooms, sour cream

Salad Dressing: Oil and Vinegar only, NO balsamic vinegar

Spices: Any spices can be used for cooking as long as they do not contain any added sugar.

Herbs: Basil, Garlic, Rosemary, Cayenne Pepper, Ginger, Sage, Cilantro, Oregano, Tarragon, Dill, Pepper.

Oils That Are Acceptable: Olive oil is very good in added health benefits so Atkins recommends high usage of this, any vegetable oils are fine for cooking.

Sugar Substitutes: The use of artificial sweeteners is discouraged as there have been studies that show that these may slow down weight loss. There is some research that may also increase appetite.

Drinks: All types of waters, Decaffeinated Coffee or Tea, Diet Soda with either Sucrose or Splenda, Flavored Seltzer water with no aspartame, Herb tea, lemon or lime juice

Breads and Grains: These are discouraged on Atkins due to the very limited carbohydrate content that is allowed per day. There are some speciality breads and tortillas that are made for low carbohydrate diets so you may want to check into these just remember to count your carbohydrates and do not go over the recommended amounts.

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