Atkins Phase 1 Acceptable Food List

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. 

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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

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