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LET’S GO
Protein
Acceptable low carb fish,
Aim for 115-175g (in weight) per meal, or 225g if meat & poultry:
you’re a larger man
Fish
We recommend you weigh your food in the first
week so you get a feel for the size of your portions. • Cod
From then on, it’s ok to estimate. • Halibut
• Herring
If you don’t have scales at home, here is a rough
guide of portion sizes: • Salmon
• Sardines
115g is 1 palm-sized fillet of fish, meat or tofu.
• Sole
175g is a 1.5 palm-sized portion • Trout
• Tuna
225g is a 2 palm-sized portion
Meat
1 tbsp of:
ENJOY: Eggs can be prepared anyway you
like so get creative – fry, scramble, poach, • Butter, hard or whipped
or pop them in an omelette. • Oils including extra virgin/virgin olive oil,
flaxseed oil, grapeseed oil, sesame oil etc.
• Coconut oil
• Cheddar
• Cream cheese
AVOID: Most so-called non-dairy substitutes
• Emmental for milk or cream are full of sugar or high-
• Feta fructose corn syrup so should be avoided.
Also avoid cow’s milk for now as its high in
• Goat’s cheese
lactose (sugar).
• Gouda
• Mozzarella, made with
whole-milk
• Parmesan
• Romano
Phase 1
Vegetables
• Asparagus • Kale
w carb
Acceptable lo • Aubergine • Mushrooms
d salads:
vegetables an
• Beans, French, • Okra
Salad leaves broad, green • Sauerkraut
oz) or a big • Broccoli • Spinach
About 30 g (1
ch of raw • Cauliflower
handful of ea • Squash
mes in at
salad leaves co • Swiss Chard • Turnips
carbs:
less than 1g of • Courgette
• Bok Choy
• Chives
• Cabbage
• Endive
types
• Lettuce, all
• Rocket
• Spinach
kinds
• Sprouts, all
• Watercress
Phase 1
ages:
w carb bever
Acceptable lo
Beverages • Cof fe e (caf fe inated or dec
d espresso
affeinated,
hot or iced) an
feinated)
ated or decaf
ENJOY: It’s important to stay well • Tea (caffein
without
and infusions
hydrated on a low carb diet and the best • Herbal teas
way to do this is to drink water. Water added sugar
can be bottled, filtered, mineral, spring,
• Soda water non-
sparkling or from the tap. Jazz up your
zy d ri n ks sw eetened with
• Diet fiz Diet Coke,
H2O with a couple of tablespoons of ners, such as
caloric sweete ade
lemon and/or lime juice if you wish. d Diet Lemon
Pepsi Max an
nic water
• Sugar-free to
water –
AVOID: You may be surprised to know • Carbonated
lories’
but most vitamin waters are full of added must say ‘no ca
ilk
soy/almond m
sugar. Make sure you check the labels and • Unflavoured
only the pick the brands with acceptable gle or double
sweeteners and zero grams of carbs. • Cream – sin
• Black beans
• Black-eyed peas
ENJOY: You can enjoy a wider range of
• Broad beans
dairy products in Phase 2. Make sure you
go for whole-milk or full-fat varieties, • Butter beans
including yoghurt. • Chickpeas
• Edamame
AVOID: Remember, low-fat dairy products • Haricot or navy beans
are higher in carbs so should be avoided. • Hummus
• Kidney beans
• Cottage cheese (not low-fat) • Peas, split
• Ricotta cheese, made with whole milk • Pinto beans
• Yoghurt or Greek yoghurt, natural whole • Soybeans
milk, unsweetened
• Whole milk, fresh (limit to 4 tablespoons) or
evaporated (limit to 2 tablespoons).
Tomato and lemon/lime juice
• Apples
• Apricots
Before adding extra fruit into your low
• Grapes
carb diet, add pulses if you haven’t already.
However, if you’re not a big fan of lentils and • Grapefruit
other beans, simply skip them. • Kiwi fruit
• Oranges
ENJOY: As with the berries, cherries, • Papayas
and melon that you added in Phase 2,
• Peaches or nectarines
introduce these higher-carb fruits in small
quantities, starting with one at a time • Pears
and only once a day. Tropical fruits such • Plums
as banana, mango, and pineapple are
• Pomegranates
considerably higher in carbs than other
fruits, so wait till you’ve seen how you • Watermelon
tolerate other fruits before trying them.
As long as it’s made without added sugar,
you can enjoy a small portion of jelly, jam,
preserves, and fruit preserves made from Starchy Vegetables
Phase 3 fruits.
You’ve been eating plenty of foundation
vegetables in the first two phases of the New
Atkins Diet. After reintroducing other fruits,
AVOID: Always try to have fresh or frozen
it’s time to try to reintroduce the rest of the
fruit wherever possible, but make sure
vegetable family. Like foundation vegetables,
the frozen varieties have no added sugar.
these vegetables are high in fibre and
Tinned fruit in water or juice is fine, but
antioxidants; however, they’re higher in carbs.
avoid syrup.
Acceptable Phase 3 vegetables:
• Beetroot
• Carrots
• Corn on (or off) the cob
• Jerusalem artichokes
• Peas
• Parsnips
• Potatoes, sweet and white
• Turnips
• Winter squash
• Yams
Phase 3
• Barley
• Cornmeal
Right at the top rung of the carb ladder
• Couscous, whole-wheat
are grains, which is why they are the last
wholefood group to be reintroduced. • Kasha (buckwheat groats)
Not everyone can tolerate grains and the • Wholemeal flour, wheat berries, bulgur,
products made with them, so go slowly and cracked wheat
and find out what works for you.
• Millet
• Oat bran and porridge oats (not instant)
ENJOY: Products made with wholegrains
• Quinoa
are acceptable, but remember that the
carb counts may vary greatly from one • Rice, brown, red, or wild
product to another. If in doubt, check
the Atkins Carb Counter.
Milk
AVOID: Make sure you don’t confuse
In Phase 3 you can also increase your daily intake
refined grains such as white flour and
of whole milk to 125 ml (4 fl oz), but continue to
white rice with wholegrains. Baked
steer clear of low-fat milk and other low-fat dairy
goods, including bread, pitta, tortillas,
products. You also can experiment with low-
biscuits, and cereals made with
carb products that have up to 9g of Net Carbs
refined grains are still a no-no, with the
per serving.
exception of low carb products. Products
made with wholegrains are acceptable,
but the carb count may vary greatly from
one product to another.
Phase 4
Foods in