After reading though parts of the book and sections of the website, I have compiled the following document that gives you the basis of the Atkins diet. I’ll planning on doing this diet in the future, so I’ll keep the document up to date if I find or create more resources.
1) Resources http://tom.cuy.net/atkins/ http://www.atkinsdietbulletinboard.com/index.php http://atkins.com/ http://www.atkinsdietmenu.net
2) Phase 1 : Induction Stage
You're given a set of rules that are outlined below. In short, you are allowed 20 grams a day of carbohydrate for your two week induction. You are given an “Acceptable Foods list” which you must not stray from. Full Rules. This phase of the Atkins Nutritional Approach™ must be followed precisely to achieve success. If you do it at all incorrectly you may prevent weight loss and end up saying, "Here is another weight-loss plan that didn't work." Also, check over "Extra Cautions," below. Memorize the following rules as though your life depends upon it. In fact, it does. 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 liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other oils (preferably expeller-pressed or cold-pressed). 3 Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three loosely packed cups of salad, or two cups of salad plus one cup of other vegetables (see Acceptable Foods). 4 Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, so much as chickpeas, kidney beans and other legumes, are not permitted at this time.
5 Eat nothing that isn't on the Acceptable Foods list. And that means absolutely nothing. Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6 Adjust the quantity you eat to suit your appetite, especially as it decreases. When you're hungry, eat the amount that makes you feel satisfied, but not stuffed. When you're not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7 Don't assume any food is low in carbohydrate-instead, read labels. Check the carb count (it's on every package) or use a carbohydrate gram counter. 8 consume 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 dressing. 9.Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10 Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11 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. 12If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables. 13At a minimum, take a good daily multivitamin with minerals, including potassium, magnesium and calcium, but without iron.
Acceptable Foods within Induction Stage
These are the foods you may eat liberally during Induction: all fish all fowl all shellfish all meat all eggs *Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day. **Processed meats, such as ham, bacon, pepperoni, salami, hot chases and other luncheon meats-and some fish-may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, don't consume more than four ounces of organ meats a day.
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