Atkins Phase 1 Food List | 154 Atkins Friendly Foods in PDF

Printable Atkins Phase 1 Food List

Formerly dubbed as the Atkins Nutritional Approach, the Atkins Diet is an extensively documented diet widely credited with igniting the low-carb diet craze.

The diet dates back to the 1960s when cardiologist Robert C. Atkins devised the prominent low-carbohydrate eating regimen.

The Atkins phase 1 diet priorities fats and proteins consumption but restrict carbohydrates.

The Atkins Diet begins with a low-carbohydrate eating routine and progresses to multiple weight loss and management phases.

Additionally, the Atkins Diet claims that besides helping with weight loss, it also increases your energy levels or improves specific health conditions, including hypertension or metabolic disorders.

Atkins Phase 1 Dietary Specifics

With the Atkins Diet, eating the appropriate balance of carbs, protein, and fats is the primary focus for weight loss and overall health benefits.

Weight gain and associated health problems such as type 2 diabetes and heart disease are attributed to the standard low fat and high-carbohydrate American diet according to the Atkins Diet.

According to the Atkins Diet, you do not have to eliminate fatty cuts of meat from your meals or reduce excess fat to lose weight.

Instead, it is crucial to keep carbohydrate intake under control.

The Atkins Diet is built on the concept that consuming too many carbs, particularly sugar, white flour, and other processed carbohydrates, contributes to blood glucose irregularities, excess weight, and cardiac disorders.

The diet, on the other hand, claims that it is not a high-protein diet.

Like many diet plans, the Atkins Diet continues to evolve. Now, it encourages eating more high-fiber vegetables, accommodates vegetarian and vegan needs, and addresses health problems that may arise when beginning a low-carb diet.

Do not forget that it is crucial to follow every restrictive weight loss diet with the help of a physician or dietician.

Dos And Don’ts Of The Atkins Phase 1 Diet

Atkins Phase 1 Food List – Dos And Don’ts Of The Atkins Phase 1 Diet

1. Do not forgo any meals– Eating small, frequent meals throughout the day will assist you to avoid overindulging and making poor dietary choices.
2. Every meal should have a good amount of protein– Consume At least three 4-6 ounce portions of protein should each day during
3. Keep an eye on your carbohydrate intake: You should consume no more than 25 grams of total carbohydrates per day, at least 12-15 grams, among which should be in the form of vegetables.
4. Healthy fats are good– Fat enhances the flavor of meals and aids in absorbing specific vitamins.
5. Stick to the list of permitted foods -Anything not on the list of acceptable foods should be avoided.
6. Adjust your satiety levels: If your appetite is waning, you may want to adjust the amount you consume. Make sure you eat enough to satisfy your hunger, but not so much that you feel bloated.
7. Be on the lookout for hidden carbohydrates: Use a Carb Counter Tool or look up the carbs on the box label to ensure you get the right amount.
8. Utilize sugar replacements sparingly: Use no more than three sachets of sucralose, saccharin, or stevia per day as a sweetener/sugar alternative.
9. Stay hydrated: Although the early loss of water weight is average during Induction, it might cause dizziness and sap your vitality. Consume at least eight 8-ounce glasses of water every day to rehydrate your body, combat constipation electrolyte imbalance, and drain the residues of fat burning.
10. Avoid too much caffeine: Seek to limit your use of coffee, tea, and other caffeinated beverages.
11. Include a daily multivitamin in your diet regimen – Get essential nutrients and minerals by taking an iron-free supplement pill and an omega-3 fatty acid supplement daily.

Foods To Include In Your Atkins Phase One Diet

You can only include the following foods on your Atkins phase 1 food list. If the food is not on the list, do not buy it or eat it. with that said, let us get down to the allowed foods.

Vegetables (up to 3 cups per day)

Vegetables (up to 3 cups per day)

• Arugula
• Asparagus
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Celery root
• Cucumber
• Fennel
• Jicama
• Lettuces
• Mushrooms
• Onion
• Pumpkin
• Radishes
• Sauerkraut
• Snow peas
• Spaghetti squash
• Spinach
• Tomato
• Turnip
• Zucchini

Animal Proteins

Animal Proteins

Eggs

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

(All Poultry)

• Chicken
• Duck
• Turkey
• Cornish Hen
• Goose
• Ostrich
• Quail
• Pheasant

(All fish and seafood)

• Salmon
• Anchovies
• Cod
• Sardines
• Sole
• Mussels
• Oysters
• Flounder
• Trout
• Squid
• Trout
• Tuna
• Clams
• Crabmeat
• Lobster
• Shrimp

(All meat)

• Bacon
• Beef
• Ham
• Lamb
• Pork

Diary (consume in limited quantities)

Atkins Phase 1 Food List – Diary (consume in limited quantities)

• Bleu Cheese
• Cheddar Cheese
• Cream Cheese
• Gouda Cheese
• Mozzarella Cheese
• Parmesan Cheese
• Feta Cheese
• Goat Cheese
• Swiss Cheese

Herbs and Spices

Herbs and Spices

• Garlic (sparingly)
• Basil
• Cayenne
• Pepper
• Oregano
• Ginger
• Dill
• Cilantro
• Thyme
• Tarragon
• Sage
• Rosemary

Fats and Oils (consume in moderation)

Fats and Oils (consume in moderation)

• Avocado Oil
• Butter
• MCT oil
• Mayonnaise
• Cold-pressed vegetable oil
• Canola oil
• Sesame oil
• Soybean oil
• Sunflower oil
• Walnut oil
• Grape seed oil
• Coconut Oil
• Duck Fat
• Olive Oil
• Bacon Drippings
• Lard
• Tallow

Drinks

Atkins Phase 1 Food List – Drinks

• Clear bone broth
• Club soda
• Decaffeinated or regular coffee
• Diet sodas
• Heavy cream, up to 2 tbsp a day
• Lemon and lime juice up to 2 tbsp a day
• Tea
• Unflavored soymilk
• Water

Sweeteners

Atkins Phase 1 Food List – Sweeteners

• Stevia
• Splenda
• Equal
• Sweet n’ Low                                                     
• Erythritol

Others

• Olives(10 maximum)
• Small or half an avocado
• 1oz of sour cream

Food To Avoid In Atkins Phase 1 Food List

Atkins Phase 1 Food List – Food To Avoid In Atkins Phase 1 Food List

• All types of fruits
• Dairy products except for limited portions of cheeses and creams
• Legumes
• Nuts
• Fruit juices
• Ice cream
• Candy
• Soft drinks
• Rye
• Wheat
• Rice
• Barley
• Spelt
• Cereal
• Pasta
• Bread
• Potatoes
• Sweet potatoes
• Honey
• Molasses
• Keto treats
• All Low-fat foods
• Tran fats
• Processed foods
• Alcohol
• Deli salad

Final Thoughts

The Atkins phase 1 diet is the most restrictive, but you can gradually increase the number of carbohydrates you consume in the other three phases.

You should keep in mind that if you want the diet to work for you, you should avoid consuming anything, not on the list of items to eat.

Reduce your protein intake to 4 to 6 servings per day, your fat intake to 3 tablespoons per day, leafy greens, and non-starchy vegetable intake to 6 to 8 servings per day.

If you choose the right foods to accompany your weight-loss efforts, there is no reason why you cannot achieve your goals.

Printable Atkins Phase 1 Food List (PDF)

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