Eggs are allowed during the Induction phase of the Atkins diet.
The Atkins Diet has been a stable low-carb diet brand for years, and it can be an effective way to lose weight if you enjoy low-carb diets. The induction phase is designed to significant cut your carbohydrate intake, forcing your body to start burning more fat for fuel. In the induction phase of the Atkins diet, you'll focus on high-protein foods including meats and seafood.
You're allowed to eat any type of fish or shellfish during the Induction phase of the Atkins diet, including salmon, trout, flounder, cod, lobster, clams, crab and squid. Mussels and oysters, which contain more carbohydrates per serving than other types of seafood, are limited to 4 ounces per day. If you're a woman who may become pregnant, the U.S. Food and Drug Administration advises you to avoid high-mercury fish like tilefish, king mackerel, swordfish and shark and to consume no more than 12 ounces of low-mercury fish such as salmon or canned light tuna per week.
Meat and Poultry
Chicken, turkey, duck, goose, beef, pork, lamb and venison are all acceptable foods during the Atkins Induction phase. You don't need to trim off excess fat unless you want to -- you won't gain weight from fat consumption as long as you're limiting your carbohydrates, claims the main Atkins site. Processed meats like cold cuts, bacon and ham are allowed, but you should eat them in moderation because they contain preservatives like nitrates and tend to have a higher level of carbohydrates than fresh meat.
Dairy Products and Eggs
During Induction, you're allowed to eat as many eggs a day as you want, prepared in any style. However, remember not to add milk when cooking scrambled eggs or omelets since the only dairy products permitted during the Induction phase of Atkins are cream and cheese. You can have 3 to 4 ounces of any type of cheese, including mozzarella, Swiss, cheddar, feta, Parmesan, goat or cream cheese. Cheese contains approximately 1 gram of net carbohydrates in every ounce and should be counted in your daily carbohydrate count.
You can have 12 to 15 grams of net carbohydrates from vegetables each day during Induction. The Atkins diet divides acceptable vegetables into two categories during this phase: low-carbohydrate salad vegetables and vegetables that have a slightly higher carbohydrate total. The salad vegetable category includes alfalfa sprouts, radishes, mushrooms, celery and leafy greens like romaine lettuce, endive, escarole and arugula. Asparagus, eggplant, broccoli, cabbage, kale, Brussels sprouts, green beans, zucchini, onions and tomatoes all count as high-carbohydrate vegetables.
Fats and Oils
Butter, olive oil, mayonnaise, commercially prepared salad dressings and vegetable oils such as canola or sesame oil are all acceptable in the Induction phase of Atkins. Choose mayonnaise that does not have any added sugar, and salad dressings that contain 2 grams or less of net carbohydrates in every 1- to 2-tablespoon serving.
Drink plenty of water during Induction: eight 8-ounce glasses daily of tap, mineral, spring or filtered water. You can also have soy or almond milk, clear broth, regular or decaffeinated tea or coffee, herbal tea and seltzer or diet soda, though no beverage can have added sugar or fruit juice. If you need a sweetener, you can use Splenda.