Induction Phase (two weeks)
All fish including shellfish
All meat including pork, lamb, veal and beef
All eggs (cooked any way you like)
Processed meat such as bacon, ham pepperoni, salami, hot dogs and other luncheon meats may be cured with added sugar and will contribute carbs. Read the labels and count the carbs if used.
You can consume three to four ounces daily of the following full-fat, firm, soft and semi-soft aged cheeses including:
cow, sheep and goat cheese
roquefort and other blue cheeses
SALAD VEGETABLES - You can have two to three cups per day
alfalfa sprouts daikon mushrooms
arugula endive parsley
bok choy escarole peppers
celery fennel radicchio
chicory jicama radishes
chives lettuce romaine
cucumber mache sorrel
These salad vegetables are a good source of fiber.
You can have one cup per day if salad does not exceed two cups. These vegetables are slightly higher in carbs than salad vegetables.
artichoke hearts celery root pumpkin
asparagus chard sauerkraut
bamboo shoots collard greens scallions
bean sprouts greens snow peas
beet greens eggplant spaghetti squash
broccoli hearts of palm string or wax beans
broccoli rabe kale summer squash
brussel sprouts kohlrabi tomato
cabbage leeks turnips
cauliflower okra water chestnuts
If a vegetable such as spinach or tomato cooks down significantly it must be measured raw so as no to underestimate its carb count
cooked crisp bacon
minced hard boiled egg
All spices to taste but make none contain added sugar
basil garlic rosemary
cayenne ginger sage
cilantro oregano tarragon
dill pepper thyme
For salad dressing use oil and vinegar (but not balsamic vinegar, which contains sugar) or lemon juice and herbs and spices. Prepared salad dressings without added sugar and no more than two carbs per two tablespoons are also fine.
FATS AND OILS
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allow, the best being canola, walnut, soybean, grape seed, sesame, sunflower and safflower oils. Do not cook polyunsaturated oils, such as corn, soybean or sunflower oils at high temperatures which causes them to smoke.
Butter is allowed. Margarine should be avoided because it is usually made from trans fats which are a serious health hazard.
You need not remove the skin and fat from meat or fowl. Salmon and old cold water fish are excellent sources of omega 3 fatty acids.
clear broth/bouillon (not all brands, read the label)
cream (heavy or light) limit to two to three tablespoons a day and note the carb count
decaffeinated coffee or tea
diet soda with sucralose
essence flavored seltzer (must say no calories and must not contain aspartame)
herb tea (without barley or any fruit sugar added)
lemon or lime juice (note that each contains 2.8 carbs per ounce) limit to two-three tablespoons a day
Use sucralose (Splenda) or saccharin (Sweet and Low) and remember to count each packet used as one carb.
SPECIAL CATEGORY FOODS
To add variety, each day you can also eat 10-20 olives, half an avocado, one ounce of sour cream or three ounces of unsweetened heavy cream as well as two to three tablespoons of lemon or lime juice. But be award that these foods occasionally slow down weight loss in some people.
When counting the amount of carbohydrate contained in each food, the net carb count is the one used. To determine net carb count subtract the number of grams of carbs in dietary fiber from the total carb count. This yields net carbs and the amount you should include in your daily total.
ONGOING WEIGHT LOSS (OWL)
Once you've completed the induction phase (the first two weeks) you can start adding more carbs to your diet. During the first week add five carbs a day for a total of 25 carbs a day. If you continue to lose weight during this time you can add another 5 carbs a day the following week (total of 30) and so on each week till you reach a max of 90. So long as you keep losing you can add carbs, once you reach a plateau you've reached your critical carb level and should back down one level to continue losing
Foods that can be added are:
If you go to www.atkins.com and register as a new user you will have access to a carb counter and daily journal as well as recipes, info on the diet etc. I use the site daily to track my meals, carb count and progress. Also www.lowcarb.ca/ is a good site for recipes and low carb products available for sale on the net. You can find low carb commercial products (Atkins name brand and others) in health food stores and a few things such as low carb bars in regular supermarkets.
As to your drinking milk, it is essentially out of the question during the initial phases of the diet. One cup of whole or 2% milk contains 11.7 carbs which is more than half your daily allotment of daily carbs in the induction phase. I've given it up altogether and it hasn't been as hard as I thought. I hope some day to be able to have a glass now and then but until then it is not on my list of acceptable foods.