Atkins Induction Acceptable Foods – The Good, The Bad



and the Pork Rinds… I go over the Acceptable Foods for Atkins Induction and Extended Induction phase and personal advice on how to have a successful Induction phase. Having a successful Induction phase of Atkins is so much more than just losing weight. It is about getting your eating under your control again, getting your blood glucose levels stabilized, starting to learn new healthy habits with food, and finally to experience the magic of ketosis to the person needing to lose weight.

Learning new comfort foods is one of the main steps. The low carb recipe sites play a key role in achieving this goal. Here are a few of my favorite:
Linda’s Low Carb — http://www.genaw.com/lowcarb/
My Low Carb recipes – http://www.atkinsdietgeek.com/atkins-diet-recipe-videos/
Low Carb Luxury Recipes —
http://www.lowcarbluxury.com/lowcarb-recipes.html

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46 Replies to “Atkins Induction Acceptable Foods – The Good, The Bad”

  1. Ezekiel's Call (Heavendreamer2)

    My husband lost 60 lbs just eating veggies, no meats ( or little meat, ie fish at least once a week) and doing the treadmill. I think the real reason people are losing the weight has more to do with exercise and cutting out the Breads, Pasta etc because those cause insulin reactions and cause your body to store fat. Cutting the sugars, pasta's etc and the "starchy" veggies is key and getting active.

  2. Gail

    Hi Ken, do you know if whey protein mixed with water only can be used on induction? Fat 2 grams, carbohydrates 6 grams,sugars 2 grams, protein 20 grams

  3. cat lady

    Hello Ken, Today is my 4th day and i was doing so well but all of a sudden i grabbed an apple and ate it. I never had a tastier apple in my life … But now i wonder if i am losing it from my sweet gravings? 🙁 Is one apple really bad? I must say i feel more active and better the last few days, but have a really bad breath and today i felt so tired (real heavy legs). pff, it's not as easy as i expected it to be on Atkins. I lóóóve meat/fish though, so it must be the right diet for me.
    (I had gastric bypass in 2013- My goal weigth is now only 10 kilo's away.) Anyway, thanks for your very nice and to the point videos. Greetings from Gabrielle from the Netherlands.

  4. justin M

    Hey Ken, What is your opinion on Non acceptable oils like Corn oil? I know Atkins says Olive oil is the best to cook with…but its also the priciest. I have been trying to stay away from man invented oils like Canola oil..and vegetable oil has Canola in it. So that is a no for me. Corn seems The healthiest out of the basic cheapo oils…What do you think? Thanks in advance.

  5. Linda Love

    Ha!  Ken, the jicama vegetable is pronounced, Hick-ca-ma.  Isn't Jicama high in carbs?  It's 59g carbs in a medium sized one.  And it's very starchy.  Mexican substitute this in salads for apples, as you mentioned earlier.  

    Okay, I'm doing Atkins 1972 version.  You are doing a later version.  Too many additions for me.  I'll stick to the basic plan of 1972.

  6. Ivan Greenhut

    it's not pronounced "yikima" it's "hickima" if you don't want to sound like a hillbilly, also Jicama has quite a high carb content, 59 carbs in a medium one, and Dr. Eric Westman does not recommend counting net carbs, just total carb

  7. M Maya

    I'm not on the Atkins diet but i have been eating lower carb lately by only having carbs in one meal or snack per day and cutting out all junk food and soda. Ive been doing this for almost 3 weeks and honestly feel sooo much better.. The first week was hard because i ALWAYS felt hungry. So anyway I'm wondering how would my body react to actually going on a low carb program like Atkins? especially in the induction phase? will it be easier because I've already went a few weeks with my carbs cut much lower than normal?

  8. aubrey archambault (aubreydarko)

    I honestly just have gotten into the habit of counting carbs because that is the most important in the atkins diet. So if you just have to have that tbs of ketchup on your burger patty, you have to count the 5 grams of carbs it has in it and as far as cream I put a tbs of heavy cream in a cup of water with my protein powder and it tastes fine:) -1.6 lbs this week on 4 days of induction! 

  9. Kent Altena

    Generally everything on Atkins is completely optional with the exception that you do need to eat vegetables. On the new plan of the Atkins Diet (New Atkins New You), you are allowed almond milk on Induction.

  10. Inka Lumi

    How important are cheeses/heavy creams/dairy in general? I can't really have it, it makes me feel unwell. Also, is a smidgen of unsweetened almond milk in the morning for my coffee okay on induction? Thanks =]

  11. Kent Altena

    For commercial mayos, I would count it as 0g. The amount of eggs and carbs per serving is extremely insignificant, so perhaps if you were having a half cup of mayo, you may want to count it as a 1g, but for less that that, I wouldn't count it at all.

  12. Liz Wang

    I got a mayonnaise that the nutrition label claims to have 0 carbs. But when I look at the ingredient label, there is sugar in it. Should I be worried about counting the carbs in mayonnaise? You said eggs have carbs too, and since mayonnaise is made up with eggs, what should I do if I don't know how many eggs is used?

  13. aaron bush

    Oh god this video is so old I remember back in 2007 I started Atkins for the first time…

    I lost 60 kgs, now due to some problems (SSRI's) I gained 20 kgs back and that sucks so I'm here again but this time I'm no longer 21 and with the will to live again I'll start all over but now working out too.

    Thank god you kept the video…

  14. Kent Altena

    Here are the ingredients to Nutella:
    "Sugar, palm oil, hazelnuts, cocoa, skim milk, reduced minerals whey (milk), lecithin as emulsifier (soy), vanillin: an artificial flavor."

    With Sugar as the first ingredient, do you think it is OK?

  15. michelle kolbe

    thanks for your response…i have been drinking water like mad…and i brush my teeth and use mouthwash…ive enjoyed your videos a lot over the years ..thanks for sharing…youre very imformative…down 16 lbs woo hoo…

  16. Kent Altena

    This is somewhat normal, but it is short term. It lasted for about 2 days for me. Most people it is shorter, some longer. The body is adjusting to the ketones in the blood and expressing them however it can. It will get better. I would suggest taking some extra water, and if it is still bad, gargle with some lemon juice water and brush your teeth. Both will counteract the metallic taste.

  17. Kent Altena

    This is definitely a longer term way of eating than constant fasting. Fasting can be good in the short-term, but as a long term strategy largely unfollowable as the stress it puts the person under and likelihood of over-eating aftewords.

  18. Kent Altena

    Sorry I don't know enough about the powder. I would read the ingredients to check for added ingredients and any added sugars. If not, count them against the daily carbohydrate intake.

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