Burgers and Bacon
Hold on to your hats my low carb chocolate-loving friends, I have a doozy of a recipe for you today. When you're on any diet, you often feel as though you're missing out on having your chocolate fix. Sure, I'm all for the Atkins Endulge treats, but sometimes, we need something a little different.

Well, folks, I have a really easy, super quick, delicious, mouth-watering dessert that those who actually eat carbs will be jealous of. Sure, you can give them a bite, but you can also do what I do; tell them it's diet food, and enjoy it all to yourself.

Death by Chocolate Muffin

Get ready to enjoy this quick, delicious, mouth watering low carb muffin which is perfect for Atkins Phase 1. It tastes so good, those who eat carbs will be jealous. #lowcarbinduction #atkins #phase1 #atkinsphase1

Recipe Stats:

Phase 1
Perfect for Atkins 20 or 40
2.9 Net Carbs
Protein 19.7 grams
Fat 29 grams
Calories 371



Ingredients:

1 oz. cream cheese - Philadelphia cream cheese in the brick is the easiest to measure.
1 large egg
1 tbsp vegetable oil
2 tsp xylitol sweetener
1 pack Stevia
1/2 tsp cinnamon
2 tbsp whey protein (vanilla) ****
2 tsp  Perfect Keto Chocolate Seasalt
1/4 tsp double-acting baking powder
pinch of salt
Mint leaf - optional

**** If you need help figuring out how to determine how many net carbs are in your whey powder, or any food for that matter, head on over to my FAQ page How Do I Determine The Carb Count to learn how.

Directions:


  1. Place cream cheese in a microwave-safe mug. Heat for 15 seconds, or until the cream cheese is warm; not melted, but warm.
  2. Whisk in the egg and oil to the cream cheese. 
  3. In a bowl mix all the remaining dry ingredients.
  4. Add the dry ingredients to the cream cheese mixture in the cup and stir to mix well.
  5. Heat the mug in the microwave for 10-20 seconds - give or take a few seconds, since all microwaves work differently. 
  6. Use a butter knife to release it from the mug, by running it around the muffin, or do what I do, put a sprig of mint on it, and eat it right from the mug. 

Enjoy!

If you make this recipe and you enjoy it, please leave me a comment down below. 


I make the world's best Avocado Salsa. Sure, I know it's also called Guacamole, but Avocado Salsa sounds so much better, don't you think? My buddy's and their wives said mine was the best they've ever tasted. Hey, I can't disagree with them; they're pretty smart.

This quick and easy snack is perfect for game day or just watching a movie. Perfect for Atkins Phase 1 Induction Plan. This is seriously the best guacamole you've ever eaten.


Now, I'm sure I could sell this recipe for big bucks, but instead of that, I decided I'd share it with you because I'm cool like that. Ha ha.

Ladies and Gentleman, I proudly present to you, Satch's Avocado Salsa. I won't be mad if you replace my name with yours.

Recipe Stats:

Phase 1
Perfect for Atkins 20 or Atkins 40
3.3 Net Carbs
Protein 1.1 gram
Fiber 3 grams
Fat 5.3 grams
Calories 71

Ingredients:


1 small tomato (around 2 1/2 inches in diameter)
1 small red onion
1/2 Jalapeno Pepper (do not buy the canned kind. Get the one from the produce department)
2 Haas Avacado, or 1 large Florida Avacado
1/8 cup Cilantro (go for the fresh one; it makes all the difference)
2 tbsps lime juice (the real stuff, not the one from the fake plastic lime)
Salt and Pepper to taste or use 1/8 tsp. of each
1 set clean latex gloves (use these when you're chopping up the Jalapeno Pepper. You'll thank me for it later.

Directions:


  1. Chop the tomato and cilantro. 
  2. Finely dice the onion and jalapeno (if you have a slap chop - use it).
  3. Remove avocado from skin, chop it and put it aside in a bowl. 
  4. Gently mix the onion, jalapeno and lime juice in the avocado bowl. 
  5. Gently add in the tomato and cilantro mix.
  6. Cover and refrigerate until ready to serve.
  7. Call me, so I can come over and gorge on it. 
You can serve these tortilla chips if you're entertaining, but what makes this even better is serving it with some hot and spicy pork rinds. 

If you make this, please leave me a comment down below. I'd love to know what you thought of it. 


I think the main reason I jumped on the Atkins Diet bandwagon years ago was due to the fact you were allowed to eat bacon. Some days I think bacon runs through my veins. Without a doubt, bacon is my favorite food. Yeah, I'm sure I say that about a lot of food, but seriously, bacon rocks!

Atkins Phase 1 Induction Diet Creamed Cabbage with Bacon. Takes less than 20 minutes and the entire family will enjoy this low carb meal.


I stumbled upon this recipe a few months back and it's becoming a fast favorite in my household. I thought you may find it interesting and may want to test it out on your own family. By the way, my nephews love it and they're the pickiest eaters in the world.

Ladies and Gentleman, I proudly present to you, Creamed Cabbage with Bacon.



Recipe Stats:

Phase 1
Perfect for Atkins 20 or Atkins 40
5.1 Net Carbs
Protein 3.6 grams
Fiber 3.1 grams
Fat 14.7 grams
Calories 180

Ingredients:

5 slices of bacon (thick or thin, real bacon or turkey bacon)
1 head cabbage - shredded
4 tbsps butter (unsalted is better since the bacon is very salty)
1/2 cup sour cream
*optional - garnish with a few cooked spinach leaves and top with a pad of butter

Directions:

  1. Cook bacon in either a large skillet. Put cooked bacon on a paper towel or paper bag to absorb the excess oil. Crumble it once it cools.
  2. Add butter to the bacon and the remainder of the bacon grease over medium heat. 
  3. Once butter has melted, add the cabbage. Saute for 15 minutes until cooked thoroughly
  4. Add sour cream. Make sure it coats all of the cabbage. 
  5. Add crumbled bacon and enjoy!
Serves 4-5

If you make this, please leave me a comment down below. I'd love to know what you thought of it. 




One of my readers asked me this question and I thought, if he's asking this question, then I'm sure there are others out there wondering about the same issue.  

Are you confused in trying to figure out how many net carbs are in the foods your eating? With a few quick steps, I'll show you how to determine the net carb count in all of your food.


Hey Satch, 

 I'm really having a difficult time trying to figure out the net carb thing. I've been pretty lazy and have been grabbing Atkins meals because it does the math for me, but dude, a guy can't live on frozen food alone. Is there any way you can help me figure this out. 

Thanks

Dale T. 

I agree with Dale. no one can live on frozen food alone. Although it's pretty handy and to me, it's the perfect lunch while I'm at work, prepared meals should never be your number one choice when it comes to your meal preparation. 

To make life a little easier, I have this handy dandy cheat sheet on my refrigerator that tells me how to figure out the net carbs in anything I"m making. It's not rocket science, but sometimes I need a reminder when I'm rushing around. 

Here is the simple calculation for determining the net carbs in each product you consume. 

Step 1

You're going to have to review the nutrition label. 

Are you confused in trying to figure out how many net carbs are in the foods your eating? With a few quick steps, I'll show you how to determine the net carb count in all of your food.

Step 2

Find the total carb. In the image above, the total carbohydrate count is 13g.

Step 3

Find the total fiber. In the image above, there is no fiber. BAD CHOICE. The next example is also a pretty bad choice, but we're using this for demonstration purposes only. 

Are you confused in trying to figure out how many net carbs are in the foods your eating? With a few quick steps, I'll show you how to determine the net carb count in all of your food.


Step 4

Do some math.  Subtract the fiber total from the carb total. Too lazy for math, I'll help you. Subtract 8 grams of fiber from 37 grams of carbohydrates and you will find this product has 29 net carbs. 

Step 5 
Optional Bonus Step

Are you confused in trying to figure out how many net carbs are in the foods your eating? With a few quick steps, I'll show you how to determine the net carb count in all of your food.


If there are sugar alcohols in the product, subtract them from the total. Let's look at this fuzzy nutritional label from Atkins Nutritionals website. As we can see there are 19 grams of carbs in this product and 4 grams of fiber. Right there it would be 15 net carbs....but wait! We get to subtract the 14grams of sugar alcohol, which brings this product down to only 1 net carb. 


See, wasn't that easy?

If you have any questions you'd like to ask, as always feel free to drop me a line or leave your question in the comment section below. 


I'm not going to lie here folks, I love nuts. I love the way they taste, the texture, the crunch. What's not to love? They're packed with vitamins, minerals, heart-healthy oils, and protein. Nuts and seeds are supposed to reduce health risks and lower your cholesterol. A bit of warning here. If you suffer from Irritable Bowel Syndrome or Diverticulitis, Crohns Disease, or any other intestinal tract disorder, you may want to tread lightly on the nuts and seeds, as they do have an adverse effect on your digestive system.

Counting your carbs? Learn what nuts and seeds have the lowest carb count. This list is a hand resource for those in Phase 1 of the Atkins Diet.


The great thing about being on the Atkins plan is you can eat nuts; however, do not...and I repeat...do not eat them during the first two-weeks on the program.  If you eat them, the world as we know it won't be coming to an end, but for some, it may cause a rapid halt on getting into ketosis.

The whole purpose of getting your body into ketosis is to lose the weight, so why chance it right from the get-go?

Nuts are pretty low in the carb count; however, when was the last time you were able to eat only 7 nuts? Let's be real, you know you can't just have 7. Sure, you may start off with just a few, but odds are you'll eat your daily allotment of carbs in just a few minutes.

Maybe you're one of those folks who like to walk on the wild side. If that's you, then go for it, but for those of you who aren't so wild, hang tight and eat your nuts after the first two weeks.

Remember, it's all about controlling your carb intake and eating those foods that are nutrient-dense. Different nuts and seeds have different percentages of fat, protein, and carbohydrates.


Here is a little list of the best nuts to eat while on the Atkins diet at any phase:

The listing below denotes 1oz. 


  • Almonds - 6 net carbs
  • Brazil Nuts - 3.4 net carbs
  • Cashews - 0.9 net carbs
  • Chestnuts - 1.4 net carbs
  • Chia Seeds - 10.7 net carbs - totally not worth it in my humble opinion
  • Flax Seeds - 7.6 net carbs
  • Hazelnuts - 2.7 net carbs
  • Macadamia Nuts - 2.4 net carbs
  • Peanuts - 2.3 net carbs
  • Pecans - 2.7 net carbs
  • Pine Nuts - 1 net carbs
  • Pistachios - 2.9 net carbs
  • Pumpkin Seeds - 1.8 net carbs
  • Sesame Seeds - 4.8 net carbs
  • Sunflower Seeds - 3.1 net carbs
  • Walnuts - 1.9 net carbs

My favorite go-to nuts are walnuts and macadamia nuts. They're very filling and pretty low in carb count. What's your go-to?


Carb count obtained from the USDA National Nutrient Database 


I would like to state, I am in no way a licensed medical professional. For those asking questions that pivot on an answer that only a medical professional can answer, I will not be answering those. I would recommend you speak to a licensed dietician or your medical provider.  *Please review my medical disclaimer in the legal tab.

Any answers are from my own personal experience and extensive research. They should not be considered medical advice.

Are you experiencing dizziness, weakness and feeling like you're coming down with the flu while on Atkins Diet Phase 1 Induction? If so, you may just be going through sugar withdrawal. Read more to learn how to ease your symptoms.


Dear Satch, 

I started Atkins a week ago and I'm still in the induction phase. All of a sudden I started to get dizzy and feeling strange. Is this normal?

Thank you, 

Amber Lynn K.



Here goes. Anytime you start another way of eating, whether it be low carb, high-fiber, vegan, no gluten, your body is going to react differently.

According to Atkins expert tips, this phenomenon you're experiencing is referred to as the Atkins Flu. Although this is not the type of flu that will require you to buy a bunch of cold medication, it's the type of flu that's considered, "withdrawal" or "detoxification".

Some symptoms you may be feeling are:


  • Fatigue
  • Headaches
  • Irritability
  • Nausea
  • Weakness


The main reason for this is due to carbohydrate withdrawal. Sure, it's nothing like what I expect a drug withdrawal to be, but none-the-less, it's still withdrawal. The reason for this is you are abruptly stopping the consumption of carbohydrates.

Take this little exercise. Think back two weeks prior to you starting on the Atkins Diet. Write down what you ate (if you can recall it). Once you do this, look online for the carbohydrate count and jot it down. I promise you, you probably consumed over 85% carbs, and I'm sure they weren't good healthy carbs. As much as I'd like to think marshmallows are healthy because they're fat-free; they're just not.

Now the second reason; the most important reason you're feeling these symptoms is, your body is starting to use up the stored glycogen (which is a type of carbohydrate) and it's using that as fuel. This, my friend, is called ketosis. This is what you want to be in. While you're in ketosis, you will be burning your fat; hence, you'll be losing that weight.

Ideally, the Atkins Flu shouldn't last more than a week, but since everyone is not the same it may linger longer in some individuals.

I would suggest at this point, to drink a lot of fluid. Of course, I recommend 6-8 glasses of water a day, but I would also suggest a drink that will replace your electrolytes. My go-to drink is Powerade Zero. It has zero carbs, zero calories and has the required amount of sodium, potassium, calcium, and magnesium. You can grab this at most grocery stores. Make sure it's the one with the white label that says, NO CALORIE.

Atkins also works as a diuretic (which means you urinate a lot). Please remember, your fat is being flushed away during urination and defecation, but imperative you replace the fluids you are purging from your body.

In closing, if any of these symptoms persist for more than a week, consult your healthcare provider, as these symptoms can be caused by an underlying medical condition.

Please let me know down below in the comments section if you have experienced any of these symptoms, and if so, what worked best for you to relieve them.



Let's be real here folks, I'm a die-hard peanut M&M freak. I'm sure that's the sole reason I had to get on Atkins (I sure do love my candy). With that said, every once in a while when I'm looking for something to satisfy my snack craving,  the Atkins Chocolate Covered Peanut Candies are my go to snack attack comfort food.



Atkins Chocolate Peanut Candies are the perfect snack for those on a low carb diet who are looking for something to curb your sweet tooth. At 3 net carbs it's the perfect choice.


Let me start off by saying, if you currently eat sugar you will hate these. They have a strange after taste; but as strange as it seems I like it.

These look and have the texture of peanut M&Ms and the portion is enough to satisfy your sweet tooth. 

At only 3 net grams of carbs per pack, these stepsisters of M&Ms really hit the spot.

What I love about the Atkins line of sweet treats is, it makes you feel like your cheating, when in actuality, you're not. 

These tasty little nuggets of joy are perfect for all phases of the Atkins Diet. 

If you've tried these, I'd love to know what you think of them. Please let me know in the comment section below. 




Growing up I never really cared for hot dogs, but I always loved bratwurst. Making brats is one of the quickest and easiest dishes to make and best of all, they're pretty low in carbs. This dish is really easy and your entire family will love it; even your pickiest of kids. 

Bratwurst and Sauerkraut

This quick and easy 2-ingredient meal for bratwurst and sauerkraut will please even the pickiest of kids. Perfect for Atkins Phase 1 Induction or any low carb diet.






Recipe Stats

Phase 1
Perfect for Atkins 20 and Atkins 40
3.6 Net Carbs
Protein 12.3 grams
Fat 24.9 grams
Fiber 1.9 grams
Calories 297

Prep Time 5 minutes
Cook Time 10 minutes

You can use either your oven's broiler or grill,  for an extra flavorful brat. Due to brats being precooked, you won't have to worry about not cooking it throughout. 


Ingredients:

1 pack of Bratwurst - read the package for the actual carb count as each company varies, but most are 2 grams per sausage. 
1/2 cup Sauerkraut with liquid 


Directions:
  1. Preheat grill.
  2. Broil or grill the bratwurst, turning it once until browned on all sides. 
  3. Heat sauerkraut on stove or microwave. 
  4. Serve bratwurst over sauerkraut. 

Please remember times may vary due to the way you cook the bratwurst. Each brat is

If you make this, please leave a comment below and let me know what you thought. 





A friend of mine is starting the Atkins diet and he has a lot of questions about what he can and can't eat. I figured if he's having a hard time trying to figure out what to eat, some of you who are starting may have a hard time as well.

Learn what foods you should avoid while on Atkins Phase 1 Induction Diet.


Since I like helping those who are trying to get the feel for the Atkins diet or any low carb diet, I thought I would give you a heads up on some of the items you should not eat.

The question at hand was, "Would it be okay if I had one pretzel every other day"?

NO


Starch was my biggest challenge. Yep, we all love starches. I'm sure most of us are addicted to them. I was addicted to Cheez-its. Before I started Atkins, I was eating close to 4 family size boxes a week, now I don't even bring them into the house and I have no desire to even eat one.

You can't eat the foods I mention down below during the induction phase; that's the first 2 weeks. After you reach your goal weight and you want to maintain your weight, then you can eat these but in MODERATION.

So, you CAN'T eat:

Ooey Gooey Sugary Snacks

  • Anything that lives in the cereal aisle. Say goodbye to Captin' Crunch, Rice Krispies and the rest of the gang. 
  • Pop-Tarts, Toaster Strudel or anything that has frosting on it.  
  • Cookies, Cakes or Pies
  • Candy 
  • Marshmallows
  • Gum & Mints - check the carb count, some have a lot of carbs and some have a very small amount. 

If you want something sweet, grab yourself some Atkins Endulge candies or bars. I'm telling you, they're awesome and you will feel like your cheating, but you're not. Check out my review on Atkins Chocolate Peanut Candies. 

Starches

  • Crackers
  • Bread, Bagels, and Pita wraps
  • Rice - that means no sushi. You can eat the fish but that's it!
  • Potatoes - that includes French Fries, Potato Chips and anything else derived from a potato.
  • French Fries
  • Pretzels, Popcorn, and anything that comes in a bag and produced by the Frito-Lay company
  • Corn Nuts
  • Carrots and Peas - You can have that in a later phase. 
  • Beans. All of them. 
  • Bread - white, wheat, rye, wraps, pita, English muffins
  • Pasta

Sauces and Gravy
  • Tomato sauce is a NO-NO. Sure, you can make it from scratch, but tomatoes have carbs in it and when you're adding the canned tomatoes and tomato paste, you're going to be consuming more carbs than you actually think you're consuming. 
  • Gravy is bad. Okay, let me rephrase that. Gravy is delicious and something I miss desperately; however, it's loaded with carbs seeing how one of the main ingredients is flour and/or corn starch.

Soft Drinks

If you want to drink Kool-aid, soda, or any soft drinks, make sure it has ZERO carbs.

There are plenty of other items you can not eat while on Atkins. This list does not constitute all of them. Make a habit out of reading the labels and don't forget to keep track of your daily carb intake. 

If you have any Akins or low carb related questions, please feel free to ask me, and I'll answer your question here on the blog. 




I have a sick obsession with zucchini. I'm not sure where it started, but I remember my mother always fried zucchini when I was a kid. Maybe eating it brings back fond memories, but regardless, it's an awesome vegetable.

This is one of my favorite recipes, and I thought I'd share it with you. It's really easy to make. You can eat it any time of the day.


Zucchini Frittata

This Zucchini Frittata is perfect for those in Phase 1 of the Atkins Diet or for anyone on a low carb diet. This recipe has 3.5 net carbs per serving.


Recipe Stats:
Phase 1
Works for Atkins20 and Atkins40
3.5 Net Carbs
Protein 18.6 grams
Fat 24.5 grams
Fiber 0.5 grams
Calories 309

Prep Time 10 minutes
Cook Time 25 minutes



Ingredients:

2 medium zucchinis
1/2 cup chopped scallions
8 large eggs
4oz feta cheese
1 tablespoon olive oil
1 teaspoon salt
1/4 teaspoon crushed red pepper flakes
Dash of Basil
Dash of Parsley

Directions:


  1.  Heat 1 tablespoon of oil in a 12-inch nonstick ovenproof skillet over medium-high heat.
  2.  Slice zucchini, add to the pan and cook 10 minutes turning the slices as they brown. 
  3.  Once zucchini is browned,  add scallions, red pepper flake, and salt. Cook 3-4 minutes on medium-low.
  4. Transfer to a bowl.
  5. Whisk eggs, feta cheese, parsley and basil in a bowl Heat 1 tablespoon oil in a non-stick ovenproof skillet on medium-high. 
  6.  Add the egg mixture and cook for 1-1 1/2 minutes until the bottom is set and slightly firm.
  7.  Place the zucchini mixture evenly over the top of the egg mixture. 
  8. Cover and cook for 5-6 minutes until the edge is slightly puffed. 
  9.  Uncover, transfer to a broiler and broil 1-1 1/2 minutes, until the top is set and lightly golden. 


Please remember all ovens work differently. Times may vary.

If you make this, please leave a comment down below and tell me what you think of it.






Atkins Phase 1 Acceptable Food List

Atkins 20:

Consume a maximum of 20 grams of carbs per day including foundation vegetables. Most fish, meat, and poultry have zero carbs. Do not just eat meat without eating at a minimum 12-15 grams of carbs of foundation vegetables. Since vegetables are the backbone of this diet, I thought it would be best to start off when them, since most people tend to ignore the items on the bottom. 

Print this list or save it to your smartphone or tablet for easy reference.

Atkins Phase 1 Acceptable Food List. Make sure you take this with you shopping, as you'll want to use this as a quick reference tool. Learn what foods you need to succeed on the Atkins Diet




Foundation Vegetables:
These vegetables are nutrient dense, low calories, very low in carbs and high in fiber. 


  • Alfalfa sprouts (raw) - 1/2 cup - 0 net carbs
  • Artichoke (marinated) - 1 each, 1 net carbs
  • Arugula (raw) - 1/2 cup - 0.2 net carbs
  • Asparagus (cooked) - 6 stalks - 1.9 net carbs
  • Avocado, Haas - 1/2 fruit - 1.3 net carbs
  • Beet Greens (cooked) - 1/2 cup - 1.8 net carbs
  • Bell Pepper, Green (raw, chopped)  - 1/2 cup - 2.2 net carbs
  • Bell Pepper, Red (raw & copped) - 1/2 cup - 3 net carbs
  • Bok Choy (cooked) - 1/2 cup - 0.4 net carbs
  • Broccoli (cooked) - 1/3 cup - 1.8 net carbs
  • Broccolini (cooked) - 3 each - 1.9 net carbs
  • Broccoli Rabe (cooked) - 1/2 cup - 1.2 net carbs
  • Brussel Sprouts (cooked) - 1/2 cup - 3.5 net carbs
  • Cabbage (cooked) - 1/2 cup - 2.6 net carbs
  • Cauliflower (cooked) - 1/2 cup - 1.7 net carbs
  • Celery (raw) - 1 stalk - 1 net carbs
  • Chicory Geens (raw) - 1/2 cup - 0.1 net carbs
  • Collar Greens (cooked) - 1/2 cup - 1 net carbs
  • Cucumber (raw & sliced) - 1/2 cup - 1.6 net carbs
  • Eggplant (cooked) - 1/2 cup - 2.3 net carbs
  • Endive (raw) - 1/2 cup - 0.1 net carbs
  • Escarole (raw) - 1/2 cup - 0.1 net carbs
  • Fennel (raw) - 1/2 cup - 1.8 net carbs
  • Garlic (raw & minced) - 2 TBSP - 5.3 net carbs
  • Green Beans (cooked) - 1/2 cup - 2.9 net carbs
  • Hearts of Palm - 1 each - 0.7 net carbs
  • Jicama (raw) - 1/2 cup - 2.6
  • Kale (cooked) - 1/2 cup - 2.4 net carbs
  • Kohlrabi (cooked) - 1/2 cup  - 4.6 net carbs
  • Leeks (cooked) - 2 TBSP - 3.4 net carbs
  • Lettuce, Iceberg (raw) -1/2 cup -0.5 net carbs
  • Mung Bean Sprouts ( raw) - 1/2 cup - 2.2 net carbs
  • Mushroom, Button (raw) - 1/2 cup - 0.8 net carbs
  • Mushroom, Portobello (cooked) - 1 each, 2.6 net carbs
  • Okra (cook) - 1/2 cup - 1.8 net carbs
  • Olives - Black - 5 each - 0.7 net carbs - carb count vary due to size. Refer to the packaging.
  • Olives - Green - 5 each - 0.1 net carbs - carb count vary due to size. Refer to the packaging.
  • Onions - Red & White  (raw & chopped) - 2 TBSP - 1.5 net carbs
  • Peas, Snow Peas (cooked) - 1/2 cup - 5.4 net carbs
  • Pickle, Dill - 1 each - 1 net carbs - carb count vary due to size. Refer to the packaging.
  • Pumpkin (cooked & mashed) - 1/2 cup - 4.7 net carbs
  • Radicchio (raw) - 1/2 cup - 0.7 net carbs
  • Radishes (raw) - 1 each - 0.2 net carbs
  • Radish, Daikon (raw & grated) - 1/2 cup - 1.4 net carbs
  • Rhubarb (raw) - 1/2 cup - 1.8 net carbs
  • Sauerkraut (drained) - 1/2 cup - 1.2 net carbs
  • Scallion, (raw & chopped) - 1/2 cup - 2.4 net carbs
  • Shallot (raw & chopped) - 2 TBSP - 3.4 net carbs
  • Spinach (raw) - 1/2 cup - 0.2 net carbs
  • Squash, Spagehetti (cooked) - 1/2 cup - 4 net carbs
  • Squash, Yellow (cooked) - 1/2 cup - 2.6 net carbs
  • Swiss Chard (cooked) - 1/2 cup - 1.8 net carbs
  • Tomato (cooked) - 1/2 cup - 8.6 net carbs
  • Tomato (raw) - small - 1 each - 2.5 net carbs
  • Tomato, Cherry - 10 each - 4.6 net carbs
  • Turnip (cooked) - 1/2 cup - 2.4 net carbs
  • Turnip Greens (cooked) - 1/2 cup - 0.6 net carbs
  • Watercress (raw) - 1/2 cup - 0.1 net carbs
  • Zucchini (cooked) - 1/2 cup - 1.5 net carbs

Protein: 
Some processed bacon, meat, and ham are cured with sugar. Refer to the packaging for serving size and carb count. Feel free to eat the fat and skin, but don't go overboard. 

All Meat Including:


  • Bacon
  • Beef
  • Ham
  • Lamb
  • Pork
  • Veal 
  • Venison


All Poultry Including:


  • Chicken - canned chicken is acceptable.
  • Cornish Hen
  • Duck
  • Goose
  • Ostrich
  • Pheasant
  • Quail
  • Turkey
  • Ostrich


All Fish & Shellfish Including:


  • Anchovies
  • Clams
  • Cod
  • Crabmeat - Imitation crab often has some carbs. Refer to the packaging. 
  • Flounder
  • Halibut
  • Herring
  • Lobster
  • Mussels
  • Oysters
  • Salmon
  • Sardines
  • Shrimp
  • Sole
  • Squid
  • Tuna
  • Trout


Eggs In Any Style, Including:


  • Deviled
  • Fried
  • Hard-boiled
  • Omelets
  • Poached
  • Scrambled
  • Soft-boiled


Fats & Oils
Although there are no carbs, don't go overboard. Try to keep your servings to approximately 1 tablespoon. 

  • Butter - Margarine DOES NOT count as butter. 
  • Coconut Oil
  • Mayonnaise - Make sure it DOES NOT have added sugar - NO MIRACLE WHIP
  • Olive Oil
  • Salad Dressing - Please refer to packaging. Panera Caesar Dressing has ZERO carbs. 
  • Vegetable Oil - Those labeled "cold pressed" or "expeller pressed" are especially good and olive oil is one of the best. 
    • Canola 
    • Grape Seed
    • Salflower
    • Sesame
    • Soybean
    • Sunflower
    • Walnut

Cheese
The Cheese listed have the lowest amount of carbs. Always refer to the packaging as some cheeses listed below vary in carb count. Please keep in mind, cheese does contain about 1 gram per ounce of carbs. You may have about 3 to 4 ounces of cheese per day. 
  • Bleu - 2 TBSP - 0.4 net carbs
  • Cheddar - 1oz - 0.4 net carbs
  • Cream Cheese, whipped - 2 TBSP - 0.8 net carbs
  • Feta - 1oz - 1.2 net carbs
  • Goat, Chevre - 1oz - 0.3 net carbs
  • Gouda - 1oz - 0.6 net carbs
  • Mozzarella, whole milk - 1oz - 0.6 net carbs
  • Parmesan, chunk - 1oz - 0.9 net carbs
  • Parmesan, grated - 1 TBSP - 0.2 net carbs
  • Swiss - 1oz - 1.0 net carbs


Artificial Sweeteners
  • Equal
  • Splenda
  • Sweet n' low
Beverages
Water should be your number 1 beverage. You should drink at a minimum of 8 cups of water a day. Water will promote your weight loss. If you can't handle water, you may add lemon or lime juice but limit that to 3 Teaspoons per day. 

  • Clear broth/bouillion - Make sure there are no added sugars.
  • Club Soda 
  • Cream, heavy or light - Powdered creamer should be used sparingly. Refer to packaging for carb count. Limit to 3 TBSP or 1.5 fl oz per day. 
  • Decaffeinated or regular coffee - drink one cup of water for every 8oz of coffee you consume.
  • Diet Soda - Refer to the packaging; some diet sodas contain carbs. 
  • Flavored Seltzers - Refer to the packaging; some may contain carbs. 
  • Soy Milk - Unflavored - Refer to the packaging: some may contain carbs. 
  • Tea - Regular or flavored













Some information in this post was extracted from atkins.com

Tonight I tried Atkins Chicken Margherita for the first time. It looked really good from the packaging. Most of the frozen Atkins meals have been pretty good. I had high hopes for this one. 




Atkins Chicken Margherita Review. Be informed before you buy. Don't let some pretty packaging decide for you.

This looks nothing like the picture. This was after 2 1/2 minutes in the microwave.




This is what it looks when it's all cooked. It still looks nothing like the picture. 




It tasted pretty good, but it's something I wouldn't purchase again. I think they went a little overboard with the balsamic sauce and when they say it's smothered with tomatoes, it is a tad far fetched. Granted, there were a few tomatoes, but it was just some tasteless tomato skin. 

This particular dish had 7 net carbs. Although it was pretty good, I felt as though I wasted 7 carbs. 

Let me know if you've tried this one and if you liked it or not. 


No one would want to sabotage my diet now, would they? I hate to burst your bubble but 9 out of the 10 people you tell you're on a diet, ultimately want you to fail. These people are known as the dreaded diet sabotages.

Over the past 20 years, I've come to realize this one oddity among human nature. People want you to fail because it will make them look like a winner. Sad but true.

Are friends and family sabatoging your dieting efforts. Learn tips how to prevent that and finally succeed in your dieting efforts.



With that said, here is how to deal with diet sabatogers. Don't tell people you're on a diet. It's that simple. Sure, you're going to need to tell someone to help hold you accountable, but chose that person wisely.

Diets are hard.

Most are restrictive.

Most count calories.

Most don't work.

Do you know why most diets don't work? The reason is, you told someone who wanted you to fail. I can count on both my hands and toes the number of times I told someone I was going to shed a few pounds only for them to invite me to the newest and greatest burger joint in town that didn't serve salads. That's when I realized my friends didn't want me to succeed.

After several years of trying diets, I finally found the one for me. Yep, my two favorite foods in the world were going to get me back to the way I was when I was in my twenties.

Enter the Atkins diet.

I never thought I'd be able to lose 54lbs in a little less than 6 months and keep it off for 11 years.

My diets easy. All I do is don't tell anyone, and limit my amount of carbs. No one knew I was on a diet because when my buddies invited me to the local burger joint, I would order the biggest, juiciest, cheesiest burger. Sure, I wouldn't eat the bun and when they asked why not, I lied and told them I was suffering from some gluten allergy. Man, I snowed them, but you know what? I didn't care because whether they knew it or not, they would always sabotage my diet.

I've been on the Atkins plan for 11 years, and I really don't think of it as a diet; it's more of a way of living.

There's no measuring. There's no weighing and most of all, there are no counting calories. I'm able to eat real food like steak, burgers, and bacon and still maintain my weight.

If I can do it, you can do it.

Take your time and read through my blog. Use it as your reference. I will supply you with the information you need to succeed. Don't worry about little hiccups along the way. We all fall off the wagon every once in a while. I will show you how to hop back on and stay on track.

I hope you're ready for your latest journey of losing weight without losing your mind and getting to eat lots of burgers and bacon.

See you on the thin side, and if you happen to run across one of your diet sabatogers, invite them over for a nice thick burger.

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      • Atkins Diet Recipes Phase 1 Cooking: Creamed Cabba...
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      • Should You Eat Nuts on Atkins Phase 1?
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      • Snack Review: Atkins Chocolate Peanut Candies
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      • FAQs: Atkins Phase 1 What Foods Can't I Eat?
      • Atkins Diet Recipes Phase 1 Cooking: Zucchini Frit...
      • Atkins Phase 1 Acceptable Food List
      • Atkins Meal Review: Chicken Margherita
      • How To Deal With Diet Sabatogers

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