Atkins’ Diet Foods
Acceptable Food:
Foods you may eat liberally:
Fish:
Tuna, Salmon, trout, sole, flounder, sardines
Fowl:
Chicken, turkey, duck, goose, Cornish hen, quail, pheasant
Shellfish:
Lobster, clams, squid, shrimp, crabmeat(real not imitation) [Oysters and muscles are acceptable but are higher in
carbs (12.5g) so limit them to 4 ounces a day]
Meat:
Beef, pork, lamb, veal, venison, bacon*, ham* [*Processed meats (such as bacon and ham), and some fish, may be cured
with added sugar and will contribute carbs. Check the labels for carbs and sugar info.]
Cheese:
Cheddar, Swiss, Parmesan, Mozzarella, American, Bleu, Monterey, Gouda, Muenster, cream cheese [All cheeses have
some carbohydrates. Rule of thumb is 1 oz. of cheese = 1 carbohydrate. Still acceptable.]
Salad Vegetables:
Lettuce, mushrooms, peppers, cucumber, radishes, celery, arugula, romaine, chives, fennel, parsley.
Other Vegetables:
[These vegetables are slightly higher in carbs content than the salad vegetables. Have 1 cup per day.] Green beans
(1/2cup=1.9carbs), carrot (medium=7.3carbs), eggplant (1/2 small=3.3carbs), onion (1=9.5carbs), green peas
(1/2cup=9.9carbs), spinach (raw,1cup=1.1carbs), tomato (1small=4.2carbs), zucchini (1small=5.7carbs)
Salad Garnishes and condiments:
Sour cream, grated cheese, hard-boiled egg, sautéed mushrooms, mayonnaise, mustard, vegetable oil, olive oil, butter
– NOT margarine, Tabasco sauce, Worcestershire sauce, reduced-sodium soy sauce, white horseradish, white and red
wine vinegars.
Herbs:
Basil, dill, garlic, ginger, pepper, oregano, tarragon, thyme, sage.
Notes:
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 without eating.
2. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of
salad greens and other vegetables.
3. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other
than cheese, cream or butter. No sugars. Do not eat nuts or seeds in the first two weeks.
4. 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.
5. Don’t assume any food is low in carbs. Check the label!
6. Eat out as often as you wish, but be on guard for hidden carbs in gravies, sauces and
dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressings.
Ketchup is high in sugar. Look for low sugar ketchups.
7. 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.
8. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of
water and drink daily.
(This synopsis of the Atkins Diet is just a quick reference. Please consult your physician before starting any
diet.)
Synopsis brought to you by Jim Furey
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