Use this allowable low carb food list for Atkins Phase 1, (the Induction phase of Atkins) to help you start your low carb keto diet the right way. Included are fats, meats, eggs, dairy and the lowest low carb vegetables.
As one loses weight, other higher carb foods are added such as nuts/seeds and lower carb fruits. These foods are systematically added back in Phase Two of Atkins. Over time, higher carb foods can be added back to the diet if eaten sparingly and if they fit within one’s daily carbohydrate intake. These foods are the foundation of low carb diets.
Low Carb Keto Fats
Cold pressed oils are best because they never exceed 120 degrees F. This keeps nutrients intact and avoids oxidation. Some nut oils are suitable for cooking and others are not.
- Nut oils
- Olive Oils
- MCT Oil
- Saturated Fats (tallow, schmaltz, lard, duck fat, bacon grease, etc.)
- Mayonnaise
- Butter, Ghee
Low Carb Keto Meats
All meats are suitable for Induction, but beware of processed meats. Many processed meats are cured with sugar or injected with flavorings that contain sugar. Look at the carb counts before buying or consuming.*
- Beef, beef products*
- All Fish
- All Fowl, fowl products*
- All Game, game products*
- Lamb, lamb products*
- Pork, pork products*
- Shellfish (mussels and oysters are higher in carbs, so eat in moderation)
- Veal
Eggs
Eggs contain all the essential building blocks for life. They are a healthy and inexpensive form of protein.
- All eggs
- Chicken
- Duck
- Geese
- Ostrich
- Quail
Low Carb Keto Dairy
Choose full fat dairy. Some people are sensitive to the sugar content in dairy and for them, weight loss may stall. Because dairy has some carbohydrates, limit cheese to 3-4 ounces daily and heavy cream to ¼ cup.
- Fresh Cheeses
- Hard Cheeses
- Soft Cheeses
- Ricotta Cheese
- Heavy Cream
- Sour Cream
Low Carb Keto Nuts and Seeds
Nuts and seeds are a great addition to low carb keto diets. They contain fairly equal amounts of protein, carbs and fat. Because they are nutritionally dense for their size, nuts and seeds should be limited. Watch portion size or you risk becoming a victim to carb creep.
- Almonds
- Brazil nuts
- Cacao nibs
- Chia seeds
- Coconut
- Hazelnuts (filberts)
- Macadamia nuts
- Peanuts (technically a legume)
- Pili nuts
- Pecans
- Pine nuts
- Pistachios
- Poppy seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
Low Carb Keto Salad Vegetables
- Arugula
- Celery
- Chives
- Cucumber
- Endive
- Escarole
- Fennel
- Jicama
- Lettuces (leaf and head)
- Mushrooms
- Peppers
- Radicchio
- Radishes
- Romaine
- Spinach
- Sprouts
- Watercress
Low Carb Keto Foundation Vegetables
Onions and garlic are naturally high in sugars, use them in smaller amounts. Avoid starchy vegetables like potatoes and sugary vegetables like carrots and beets.
- Artichoke
- Asparagus
- Avocado
- Bell Peppers
- Bok Choy
- Broccoli
- Broccoli Rabe
- Brussels Sprouts
- Cabbage
- Cauliflower
- Chicory Greens
- Chile Peppers
- Collard Greens
- Cucumber
- Dandelion Greens
- Eggplant
- Escarole
- Fennel
- Garlic
- Green Beans
- Hart of palm
- Jicama
- Kale
- Kohlrabi
- Leeks
- Okra
- Olives
- Onion
- Pickle, dill
- Pumpkin
- Rhubarb
- Rutabaga
- Spinach
- Sprouts
- Sauerkraut
- Shallot
- Snow Peas
- Spaghetti Squash
- Summer Squash
- Swiss Chard
- Tomato
- Turnip
- Turnip Greens
- Zucchini
Low Carb Keto Salad Dressings
Choose full fat salad dressings that are 1 net carbs per serving or less.
- Blue cheese (Roquefort)
- Caesar
- Oil and Vinegar
- Ranch
- any dressing that is 1-2 net carbs per serving or less
Herbs, Spices and Seasonings
Use herbs, spices and Seasonings to taste, but make sure that they do not contain added sugars. Fresh herbs provide a burst of flavor to a dish after cooking.
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For more information about low carb diets read my Low Carb Diet Beginners Guide.
