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About Atkins: Induction (Part 2)

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Updated April 23, 2009

What Foods can I Eat on Induction?
Foods that can be consumed liberally during the induction phase are: fish, fowl, shellfish, meat, and eggs. You can also have a certain amount of some cheeses.

Additionally, you can eat 20 grams of carbohydrate a day.

You can eat two to three cups of salad a day comprised of the particular vegetables Dr. Atkins specifies, which include (but are not limited to): escarole, fennel, radicchio, cucumber, lettuce, and mushrooms.

You may garnish your salads with certain toppings such as bacon bits, grated cheese, and hard-boiled egg.

If you choose to consume two cups of salad (rather than three), you can add another cup of vegetables from a different list. Those include artichokes, snow peas, spinach, broccoli, cauliflower, and many others.

It's definitely a misconception that Atkins lacks variety considering all the different vegetables available on this list. The key is to keep your portion in check (1 cup) and to remember to cut your salad back to two cups so you can have them.

The reason these vegetables are more limited is because they are slightly higher in carbohydrate content than the salad vegetables.

What can I Drink on Induction?
Dr. Atkins advises you to follow the rule of thumb of consuming eight 8-oz. glasses of water per day, which can be consumed in the form of tap water, spring water, mineral water, and filtered water. You can also choose other specific beverages from a list that includes herbal tea and decaffeinated coffee.


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