The Atkins diet is a low-carb diet, hence all the foods in your fridge and pantry should be low carb meals. In the phase 1, your daily carb intake should be 20 grams or less.
A carb intake of 20 grams or less will kickstart the induction phase (first phase) and put your body in a state of ketosis, whereby your body burns fats instead of glucose release from carbs.
Out of these 20 grams of carbs, 12 to 15 grams should be eaten in the form of foundation vegetables. In this post, I’ll be listing some of these low carb veggies, healthy fats, proteins, cheese and nuts and seeds you should be eating on the Atkins diet phase 1 or induction stage.
You may not find some foods that you really like in these phase, because phase one is really selective, as it’s very low in carbs. As you move up the stages, you’ll begin to see these foods, as you increase your carb intake.
For phase one, here are the foods.
Atkins Diet Phase 1 Foods List
For phase one of the Atkins Diet, here are the foods you should be eating.
Poultry foods are a really good source of protein and contain no net carbs. You should aim for 4-6 ounces of protein per day and make sure to get them from different poultry foods.
Here are some of the poultry foods you should eat on the Atkins diet phase 1.
- Cornish hen
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You should take 4-6 ounce servings of the fishes recommended here. Fish is a great source of protein and healthy fats which you need in the Atkins diet. Fish also contains vitamins such as vitamin Dand B2, as well as calcium and minerals like potassium and iron.
Here are some fishes you should be ating on the Aktins diet phase 1.
Eggs are very rich in protein, vitamin A as well as antioxidants which protects the cells in your body. You can enjoy your eggs in any style you want, and include acceptable vegetables, cheese and herbs to your taste.
You can enjoy your eggs in the following styles
You can eat meat in the Atkins diet because it’s a rich source of protein and it has no net carbs. It helps to protect your lean muscle mass so that you don’t lose your muscles but lose fat only.
Here are some meat you can eat.
You can eat shellfish such as clams, oysters, shrimps, mussels, squid, crabmeat and lobsters on the Atkins diet phase one. They are a good source of protein and also contain omega-3 fatty acids, healthy fast and minerals such as iron, copper, magnesium and zin.
Shellfish contains no net carbs as well, but you should limit your daily intake of ousters and mussels to about 4 ounces per day because they have higher carbs.