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1. Free Meats and Cheeses
The following meats and cheeses have no carbohydrates. Using the
atkins diet plan you may eat as much of the following items as
you wish:
• Meat: Beef, Pork, Lamb, Bacon, Veal, Ham, Venison
• Fish: Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring
• Fowl: Chicken, Turkey, Duck, Goose, Cornish Hen, Quail,
Pheasant
• Shellfish: Oysters, Mussels, Clams, Squid, Shrimp, Lobster,
Crab
• Eggs: Scrambled, Fried, Poached, Soft/ Hard Boiled, Deviled
• Cheese: Aged & Fresh, Cow & Goat, Cream Cheese,
Cottage Cheese, Swiss, Cheddar
2. Not Bad Vegetables
A serving of these salad vegetables has 10% or less of your daily
carbohydrate limit. Therefor you can eat up to three cups of these
without worry: Lettuce, Escarole, Arugula, Endive, Radicchio,
Chicory, Sorrel, Mache, Bock Choy, Chives, Parsley, Cucumber,
Radishes, Fennel, Peppers, Celery, Jicama, Alfalfa Sprouts, Mushrooms,
Olives
3. Other Vegetables
These vegetables have more carbohydrates than the ones above.
You'll want to limit your intake of these to about 1 cup per day:
Asparagus, String beans, wax beans, Cabbage, Beet Greens, Cauliflower,
Chard, Eggplant, Kale, Kohlrabi, Tomato, Onion, Rhubard, Scallions,
Leeks, Spinach, Summer, Squash, Zucchini, Okra, Pumpkin, Turnips,
Avocado, Bamboo Shoots, Bean Sprouts, Water Chestnuts, Snow Pea
Pods, Sauerkraut, Collard Greens, Dandelion Greens, Broccoli,
Spaghetti Squash, Celery Root, Brussel Sprouts, Artichoke Hearts,
Hearts of Palm
4. Foods high in carbohydrates that should be avoided: Breads,
Cereals, Grains, Sugars, Candy, Pasta, Rice, Anything with Flour,
Non-diet soda, Juice, Fruit, Potato, Chips, Alcohol.
In the ongoing weight loss phase, the process of carbohydrate
reintroduction begins. Depending on your reaction to certain foods,
you can begin reintroducing fruit, starting with berries, and
nuts, seeds and possibly grains. As you discover how your body
metabolises carbohydrates, and as you come closer to your weight
loss goals, you will be able to include a greater variety of carbohydrate
in your diet. This process continues in the remaining phases.
Foods that are the basis of the atkins diet food list are protein
and fats. Basically all natural (animal) protein is allowed -
turkey, red meat, chicken etc. The only cautions with protein
is the case of manufactured meat (it contains carbohydrates like
breadcrumbs) and cured meat (it often contains sugars).
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