Acceptable

atkins.com
2013 Atkins Nutritionals, Inc. foods list
CONTENTS
Abbreviations and Symbols ................................................................................... Pg
What You Can Eat in Induction ............................................................................. Pg
What you can eat in OWL ................................................................................... Pg
What You Can Eat in Pre-Maintenance ................................................................... Pg
What You Can Eat in Maintenance ........................................................................ Pg
References ......................................................................................................... Pg
ACCEPTABLE FOODS LIST: WHAT YOU CAN EAT IN INDUCTION
1 At each meal including breakfast eat at least 115 to 175 grams of protein foods, including poultry,
2 beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up
to 225 grams is fine if youre a tall guy. Theres no need to trim the fat from meat or the skin from
9
poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to
11 replace the fat.
12
Most fish, poultry and meat dont contain carbs so you can feel free to enjoy them, but be sure
14 youre also getting your 12 to 15 grams of carbs in vegetables as well.

ABBREVIATIONS AND SYMBOLS ALL FISH INCLUDING:

1 tablespoon liquid, water, milk ...................................................................... 15g (1ml = g) Flounder Herring Salmon Sardines Sole Tuna Trout Mackerel
1 tablespoon jam, honey ........................................................................................... 25g
*Please note that tinned and frozen is also acceptable as part of this section. Check labels for
1 rounded tablespoon flour/cornflour/cocoa powder ...................................................... 20g added carbs which may be found in juices or added to product to preserve.
1 rounded tablespoon sugar ....................................................................................... 25g
1 rounded tablespoon rice/dried fruit ........................................................................... 30g
1 cup coconut, desiccated ......................................................................................... 75g ALL FOWL INCLUDING:
1 cup rice (cooked) ................................................................................................. 155g
Chicken Duck Turkey Quail

Note:
The inclusion of a food doesnt mean that its recommended on the Atkins Diet. A broad array of
common foods is included, allowing you to compare those high in carbs with more appropriate ALL SEAFOOD INCLUDING:
foods. The below reference contains nutrient data for each food on a per 100g/100ml edible
Crabmeat Mussels* Oysters* Prawns Squid
portion food basis, unless otherwise specified. Please note this is not a per serve size and Atkins
Nutritionals recommend you use this data to calculate nutrients (including carbohydrates) based on *Oysters and mussels are higher in carbs so limit to about 113 grams per day.
the actual amount you consume.

ALL MEAT INCLUDING:

Bacon* Beef Ham* Lamb Pork Veal
*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb
count. Also steer clear of cold cuts and other meats with added nitrates.

EGGS
Eggs are one of natures most nutritious creations. Thats why eggs are a staple breakfast in the
New Atkins Nutritional Approach.
Feel free to get creative with your eggs. Add mushrooms and onions, or even green capsicum.
Top the dish off with feta cheese or add basil, oregano and other herbs.
Enjoy eggs any style including:
Fried Hard-boiled Omelette Poached Scrambled Soft-boiled

1 ABBREVIATIONS AND SYMBOLS WHAT YOU CAN EAT IN INDUCTION 2

CHEESE
Keep in mind that cheese does contain carbs. You may have about 85 to 113 grams of cheese per
day. Keep in mind 1 slice of cheese equals 28 grams. So 2 to 3 slices per day is acceptable.
Enjoy cheese including:
The following vegetables are slightly higher in carbs than the salad vegetables listed above. They
also provide important nutrients and add variety to your daily foods. Make sure you stay within the
12 to 15 grams of carbs. Unless otherwise noted, measure these vegetables after you cook them.
VEGETABLE SERVING SIZE CARBS(g)

Artichoke of medium 4
TYPE SERVING SIZE CARBS(g)
Asparagus 6 spears 2.4
Blue cheeses 28g 0.7
Artichoke heart 1 canned 1
Cheddar 28g 0
Avocado, Hass of whole 1.5
Cow, sheep and goat 28g 0.3
Bamboo shoots 1 cup canned 1.1
Cream cheese 28g 0.8
Broccoli (cooked) cup 1.6
Feta 28g 1.2
Broccoli (raw) cup 1
Gouda 28g 0.6
Broccoflower cup 1.4
Mozzarella 28g 0.6
Brussels sprouts cup 2.4
Parmesan 28g 0.2
Cabbage cup/raw 2

VEGETABLES Cauliflower cup/raw 1

Eat no more than 20 grams a day of carbs, 12 to 15 grams of them as foundation vegetables. Eggplant cup 1.8

You should be eating approximately 12 to 15 grams of carbs per day in the form of vegetables, Kale cup 2.4
which is equivalent to 3 to 6 cups depending on the actual carb content of the veggies you select.
Leeks cup 1.7
1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.
Okra cup 2.4
VEGETABLE SERVING SIZE CARBS(g) Olives green 5 2.5
Alfalfa sprouts 1 cup 0.4 Olives black 5 0.7
Baby spinach 1 cup 1 Onion cup/raw 2.8
Bok Choy 1 cup 0.8 Pumpkin cup 2.4
Capsicum cup 2.3 Rhubarb, unsweetened cup 1.7
Celery 1 stalk 0.8 Silverbeet/Spinach cup 1.8
Cucumber cup 1 Snowpeas cup/raw 2.4
Endive cup 0 Squash (baby) cup 1
Fennel 1 cup 3.6 Tomato 1/raw 4.3
Iceberg lettuce 1 cup 0.2 Turnips cup 2.2
Mushrooms cup 1.2 Water chestnuts cup/canned 6.9
Radish 10 small 0.9 Zucchini cup 2
Rocket 1 cup 0.5
Romaine lettuce cup 0.2

3 WHAT YOU CAN EAT IN INDUCTION WHAT YOU CAN EAT IN INDUCTION 4
SALAD GARNISHES FATS AND OILS
Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise
TYPE SERVING SIZE CARBS(g)
(made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or
Crumbled bacon 3 slices 0 other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they dont burn. Or
spritz the pan with a mist of olive oil.
Hard-boiled egg 1 egg 0
Good fats are the essential omega-3 fats. Any fat that is normally found in food like avocados,
Sauted mushrooms cup 1 eggs, flaxseed, olives, coconut and nuts can be a good fat when consumed in a healthy diet.
Sour cream 2 tbs 1.2 There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

AVOCADO SERVING SIZE CARBS(g)

SALAD DRESSINGS
Any prepared salad dressing with no added sugar and no more than 2 grams of carbs per serving Avocado, raw of whole 1.5
(1 to 2 tablespoons) is acceptable. Or make your own.
BUTTER SERVING SIZE CARBS(g)
SALAD DRESSINGS SERVING SIZE CARBS(g)
Dairy blend, edible oil spread, 70% fat 100g 0.6
Lemon juice 1 tbs 0.9
Dairy blend, edible oil spread, 70% fat, reduced 100g 0.6
Lime juice 1 tbs 0.3
Dairy blend, canola oil spread, reduced fat 57% 100g 0.1
Olive oil 1 tbs 0
Dairy blend, canola oil spread, reduced fat 44% 100g 0.1
Balsamic vinegar 1 tsp 2
Dairy blend, canola oil spread, reduced fat 58% 100g 0.1
Dairy blend, canola oil spread, reduced fat 60% 100g 0.1
HERBS AND SPICES
Dairy blend, olive oil spread, 80% fat 100g 0.6
All herbs, spices and seasonings (as long as they have no added sugar), as well as chilli pepper,
anchovy paste, black bean sauce, capers, unsweetened coconut milk, fish sauce, garlic, ginger, Butter, salted 100g 0
horseradish sauce, jalapeno and other chillies, miso paste, Dijon mustard, olives, pesto, roasted red
pepper salsa with no added sugar, soy sauce, Tabasco or other hot sauces, taco sauce, tahini and Butter, reduced salt, sodium less than 350 mg 100g 0
wasabi paste.
EGGS SERVING SIZE CARBS(g)
Avoid any condiments made with added sugar or flour, cornstarch and other carb-filled thickeners.
Fried 1 egg 0.4
HERBS AND SPICES SERVING SIZE CARBS(g)
Poached 1 egg 0.4
Basil 1 tbs 0
Scrambled, with milk 1 egg 1.3
Cayenne pepper 1 tbs 0
Coriander 1 tbs 0 MAYONNAISE SERVING SIZE CARBS(g)
Dill 1 tbs 0 Mayonnaise, reduced fat, commercial 1 tbs 5.8
Garlic 1 clove 0.9 Mayonnaise, regular fat, commercial 1 tbs 0.6
Ginger 1 tbs 0.8 Mayonnaise, low fat, commercial 1 tbs 5.3
Oregano 1 tbs 0
Parsley 1 tbs 0.1 NUTS AND SEEDS SERVING SIZE CARBS(g)

Pepper 1 tbs 0 Almonds blanched, without skin, 1 cup 4.8

Rosemary 1 tbs 0 Macadamias roasted, with oil, salted 1 cup 5.3

Sage 1 tbs 0 Linseed or flaxseed 1 cup 2
Salt 1 tbs 0 Sesame, white 1 cup 1.1
Tarragon 1 tbs 0 Sunflower 1 cup 2.7
Chives 1 tbs 0.1 Tahini, sesame seed pulp 1 cup 1.2

5 WHAT YOU CAN EAT IN INDUCTION WHAT YOU CAN EAT IN INDUCTION 6
 OILS SERVING SIZE CARBS(g) COFFEE SERVING SIZE CARBS(g)

Almond 100ml 0 Long black, from ground coffee beans 100g 0.1
Blend, of polyunsaturated vegetable oils 100ml 0
TEA SERVING SIZE CARBS(g)
Coconut 100ml 0
Regular, brewed from leaf or teabags, without milk 100ml 0
Copha 100ml 0
Herbal, without milk 100ml 0
Grape seed 100ml 0
Energy drink, artificially sweetened 100ml 0
Lard 100ml 0
Linseed 100ml 0 SOFT DRINK SERVING SIZE CARBS(g)
Macadamia 100ml 0
Cola, artificially sweetened 100ml 0
Mustard seed 100ml 0
Fruit flavoured, artificially sweetened 100ml 0
Palm 100ml 0
Lemonade artificially sweetened 100ml
0
Peanut 100ml 0
Safflower 100ml 0 WATER SERVING SIZE CARBS(g)

Rice bran 100ml 0 Water, mineral, natural unflavoured 100ml 0

Sesame 100ml 0 Water, carbonated or soda 100ml 0

Soya bean 100ml 0

Sunflower 100ml 0 ALCOHOL
Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer,
* Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sauting you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or
only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking. soda water, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water.
Understand that consuming alcohol may slow your weight loss.
BEVERAGES
Each day, drink at least eight 8 cups of approved beverages: water, soda water, herb teas, BEER SERVING SIZE CARBS(g)
or in moderationcaffeinated or decaffeinated coffee and tea. This will prevent dehydration and
Beer, larger 100ml 2
electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the
morning and one in the afternoon. Beer, light 100ml 2.3
You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without Beer, draft 100ml 1.9
experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it's best
Beer, stout 100ml 3
to break the habit during Induction.
Have cream instead of milk in your coffee, its much lower in carbs and tastes great too!
HARD LIQUOR SERVING SIZE CARBS(g)
ARTIFICIAL SWEETENERS Bourbon, gin, rum, vodka, etc. 100ml 0.1
Have no more than three packets a day, and count each one as 1 gram of carbs. This is because,
while these sweeteners contain no carbs, they are packaged with fillers that do contain a little
SHERRY SERVING SIZE CARBS(g)
carbohydrate to keep them from clumping.
Dessert, dry 100ml 1.2
Splenda one packet equals 1 gram of carbs.
Natvia one packet equals 1 gram of carbs.
WINE SERVING SIZE CARBS(g)

Red 100ml 0
Rose 100ml 1.8
White 100ml 0.5

7 WHAT YOU CAN EAT IN INDUCTION WHAT YOU CAN EAT IN INDUCTION 8
ACCEPTABLE FOODS LIST: WHAT YOU CAN EAT IN OWL CONVENIENCE FOODS
Welcome to freedom, variety and Ongoing Weight Loss. Combine this list with all the options from Many of the foods listed above are available conveniently packaged to go at the supermarket feel
Phase 1 and youve got a broader selection of foods to choose from. So enjoy, keep your eye on free to grab and go just note the serving size and the total carb count.
the end goal and welcome to Phase 2.
And remember, Atkins bars and shakes are super convenient too, and every single flavour is allowed
THE POWER OF FIVE in Phase 2. So be busy, be happy and be well fed.

During OWL, you add higher carb foods back into your diet 5 daily grams of carbs per week. ATKINS ADVANTAGE BARS SERVING SIZE CARBS(g)
You can move beyond vegetables to other foods, such as nuts, seeds and berries. Although you will
be eating primarily natural, unprocessed foods, you will find an increasing number of convenience Chocolate Decadence 60g 2
foods choices that help even busy people stay on track. Chocolate Brownie 60g 3.1
In the recommended portions, these foods each contain roughly 5 grams of carbs.
Chocolate Caramel Crunch 60g 2.8
DAIRY SERVING SIZE CARBS(g) Chocolate Hazelnut Crunch 60g 2.8

Cottage cheese 1% cup 4.7 Chocolate Mint 60g 2.5

Heavy cream cup 4.8 Chocolate Orange 60g 1.9

Mozzarella cheese 140g 3

ATKINS ADVANTAGE SHAKES SERVING SIZE CARBS(g)
Ricotta cheese cup 5.7
Cappuccino Shake 325ml 1.8
Plain yogurt 200g (1 tub) 10
Milk Chocolate Shake 325ml 1.6
FRUITS SERVING SIZE CARBS(g) Vanilla Shake 325ml 1.2

Blueberries (fresh) cup 5.1

ATKINS DAY BREAK BARS SERVING SIZE CARBS(g)
Honeydew melon cup 3.5
Chocolate Chip Crisp 37g 2.1
Raspberries (fresh) cup 3.6
Cappuccino Nut 37g 3.5
Strawberries (fresh) cup 2.6
Chocolate Hazelnut Crisp 37g 3.1
JUICES SERVING SIZE CARBS(g) Strawberry Crisp 37g 3.4

Lemon juice cup 5.2

ATKINS ENDULGE BARS SERVING SIZE CARBS(g)
Lime juice cup 5.6
Caramel Nut Chew 34g 3
Tomato juice cup 4.9
Chocolate Coconut 40g 2.8
NUTS AND SEEDS SERVING SIZE CARBS(g) Peanut Caramel Cluster 34g 2.6

Almonds 30 nuts 5.2 Milk Chocolate 30g 2.5

Cashews 9 nuts 4.4 Milk Chocolate Mint 30g 2.1

Sunflower seeds 6 tbs 5

Macadamias 12 nuts 4
Pistachios 50 nuts 5
Walnuts 14 nuts 5

9 WHAT YOU CAN EAT IN OWL WHAT YOU CAN EAT IN OWL 10
ACCEPTABLE FOODS LIST: STARCHY VEGETABLES SERVING SIZE CARBS(g)
WHAT YOU CAN EAT IN PRE-MAINTENANCE Acorn squash cup 10
You should be saying Wow. And if youre not, well say it for you. Wow, youve made it to Phase Carrots cup 10.2
3 and you know what that means youve almost reached your goal. Now its time to slow your
weight loss and find your ACE, Atkins Carbohydrate Equilibrium. And we have a great way to do it White potatoes cup 13.9
more variety. Pair these foods, including some whole grains, with the Acceptable Foods lists from
* All figures reflect if the vegetable, legume, or grain is cooked.
Phase 1 and 2 for your total variety eating plan.

THE POWER OF 10 ACCEPTABLE FOODS LIST: WHAT YOU CAN EAT IN MAINTENANCE
In Pre-Maintenance, you add 10 daily Carbs per week The Power of 10 makes it easy. These The name Maintenance says it all. This is not so much a phase as a permanent lifestyle. Pre-
foods, in these portion sizes, all equal about 10 grams of carbs remember, total carbs minus fiber. Maintenance is designed to make the transition from Phase 3 to [the so-called] Phase 4 practically
Have fun. We know you will! seamless, so you should have no concerns about moving on once your goal weight is stable.

FRUITS SERVING SIZE CARBS(g) First of all, the Acceptable Foods List for Phase 3 is the same as it is for Phase 4. Of course, you
may not have reintroduced all the foods youll try in the months and years to come, but as long as
Apple of whole 8.7 youre alert to the potential of any individual food to cause weight regain, cravings, unreasonable
hunger or any of the other symptoms of carb intolerance, you know what to do.
Banana 1 small 21.2
As long as you comply with the program and stick to your ACEwhich may require some
Cherries cup 4.2
modifications as you get older or make some lifestyle changesyoull be able to maintain your
Grapefruit of whole 7.9 healthy new weight and say goodbye to on-again, off-again diets once and for all.
Grapes cup 7.1
FRUITS SERVING SIZE CARBS(g)
Guava 1 medium 5.8
Apple of whole 8.7
Kiwi 1 whole 8.7
Banana 1 small 21.2
Mango of whole 8.7
Cherries cup 4.2
Peach 1 whole 8.9
Grapefruit of whole 7.9
Plum 1 whole 7.6
Grapes cup 7.1
Watermelon cup 5.2
Guava 1 medium 5.8

GRAINS SERVING SIZE CARBS(g) Kiwi 1 whole 8.7

Mango of whole 8.7
Oatmeal cup 10.6
Peach 1 whole 8.9
Pasta (whole wheat) cup 8.3
Plum 1 whole 7.6
Rice (brown) cup 10.3
Watermelon cup 5.2
LEGUMES SERVING SIZE CARBS(g)
GRAINS SERVING SIZE CARBS(g)
Black beans cup 12.9
Oatmeal cup 10.6
Chickpeas cup 16.2
Pasta (whole wheat) cup 8.3
Great northern beans cup 12.5
Rice (brown) cup 10.3
Kidney beans cup 11.6
Lentils cup 12.1
Lima beans cup 14.2
Navy beans cup 18.1
Pinto beans cup 11

11 WHAT YOU CAN EAT IN PRE-MAINTENANCE WHAT YOU CAN EAT IN MAINTENANCE 12
 LEGUMES SERVING SIZE CARBS(g) REFERENCES:
Atkins Carb Counter:
Black beans cup 12.9
au.atkins.com/uploads/docs/carb-counter_2.pdf
Chickpeas cup 16.2
Food Standards Victoria:
Great northern beans cup 12.5 AUSNUT 2007 Food Composition Table:
www.foodstandards.gov.au/consumerinformation/ausnut2007/
Kidney beans cup 11.6
NUTTAB 2010 Nutritional File:
Lentils cup 12.1 www.foodstandards.gov.au/consumerinformation/nuttab2010/
Lima beans cup 14.2 Calorie King:
Navy beans cup 18.1 www.calorieking.com.au/
Webstation Australia:
Pinto beans cup 11
www.webstation.com.au/extras/calories_kilojoules-converter.htm

STARCHY VEGETABLES SERVING SIZE CARBS(g)

Acorn squash cup 10

Carrots cup 10.2
White potatoes cup 13.9

* All figures reflect if the vegetable, legume, or grain is cooked.

13 WHAT YOU CAN EAT IN MAINTENANCE REFERENCES 14