What to eat during induction

What you’ll eat during this phase
You’ll satisfy your appetite with   with protein – chicken, turkey, lean beef, fish, shellfish, lamb, pork, veal, eggs, and a variety of vegetable proteins. You’ll eat fats – olive oil, safflower oil, butter and avocado.
You’ll eat leafy greens and vegetables – salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day – see the Acceptable Foods List for Phase 1 for more information.
You can also have additional carbs – every day:

• Up to 4 ounces of cheese
• 10 to 20 olives for a quick snack
• Try 1/2 an avocado in your salad
• An ounce of sour cream or three ounces of unsweetened cream for your coffee
• Up to 3 tablespoons lemon or lime juice
• One to two servings of Atkins bars or shakes. Check the package see which ones are right for Induction (less than 5 net carbs).

What you’ll avoid during this phase
Avoid added sugars and trans fats.

• A note about artificial sweeteners – you can have sucralose or saccharin as a sweeter. Just be sure to count each packet as 1 gram of Net Carbs due to the fillers manufacturers add. You may also have diet beverages that contain these sweeteners as well as sugar-free gelatin.

Stay away from foods with higher levels of carbs – again, don’t sweat it, we’ll show you how to add these foods back into your diet in later phases – and still lose or maintain your weight.
These are the high-carbohydrate foods to avoid:

• Starchy vegetables such as potatoes, yams, squash
• Bread, pasta, grains – If you feel you absolutely MUST eat these types of foods, choose high-fiber, low-carb varieties with no more than 3 Net Carbs per serving and limit yourself to one serving a day.
• Whole, reduced fat or skim milk
• Fruit – except for avocados, tomatoes and olives – yep they’re all fruits
• Nuts or seeds
• Foods that combine protein and carbs – lentils, chickpeas (garbanzo beans) kidney beans and other legumes