Here are a few things that I keep on hand at all times. I couldn’t
get through induction without them. I will try to note if something
is a “treat” and not really allowed on induction. I do cheat
occasionally but only in very small amounts. Understand, though,
that I am staying on my modified induction until I lose a good
amount of weight. If you are only planning to stay on induction for
two weeks, don’t cheat. I needed to be a little more flexible. My
sister has done it this way since November and has lost over 30 lbs
and dropped about two and a half sizes. I decided to try it because
I had a hard time sticking with strict induction when I tried it
before. I’d rather lose the weight slowly than not at all. Here’s
the list:
Cream Cheese
Splenda
Heavy Whipping Cream
Eggs
Half and Half (use this to make scrambled eggs and in coffee)
Cheddar Cheese (I buy the big bags of shredded)
(Check the book to see what kinds of cheese you can have, cheddar is
my favorite and I stay away from most other aged cheeses - they are
known migraine triggers)
Sugar free jello (I don’t make it and eat it like jello, I use very
small amounts to flavor shakes and cream cheese desserts - I do
avoid Aspartame as much as possible)
Tuna
Meats of all kinds. Just keep a variety.
Low carb breakfast bars *not allowed on induction
Low carb shake mix (I like to add strawberry jello to vanilla and
add a couple of spoons of whipped cream)*not allowed on induction
Sliced roast beef, turkey and chicken. Roll up a pickle or cream
cheese mixture with dill weed, garlic, etc. (If you look you can
find this without so much of the yucky stuff added in. I don’t eat
bologna, salami, hot dogs, etc.)****** See note below
Mayonnaise
Mustard
Sour Cream
Bagged salad (I do not pick out the carrots, you can as they are not
allowed on induction)I don’t eat carrots otherwise but this is such
a small amount I don’t bother.
Ranch dressing (check the carb count, mine is usually one or two and
I use less than what they call a serving)
Veggies: Try to keep at least two or three different allowed
vegetables at all times. Fresh is better, (at least they taste
better) but it’s ok to have canned green beans, asparagus, etc.
Celery - I love to dip things. I used to eat crackers all the time,
dipped in spinach or dill dip. Now, I can still have small amounts
(again check the carb count or make your own so you know how much).
I dip celery in it or fill it with the dip. Cucumber slices work,
too.
Spices and seasonings that I keep around:
Dill, Garlic, Tarragon (makes a mouthwatering cream sauce using
heavy whipping cream and cream cheese), cinnamon, ginger, nutmeg,
black pepper, paprika, lemon pepper seasoning. ** some seasonings
(especially pre-mixed) may have a small amount of carbs so make sure
you check.
IMPORTANT: check out the atkins website and browse through recipes.
I am surprised how easy it is to cook for this diet and to modify
recipes to match what I have in the kitchen and still stay within
the allowed carbs. I am also thrilled that I can cook once for the
whole family and still stay on my diet: Example: Last night I made
boneless pork chops in the oven. I made Some Rice A Roni stuff and a
salad. I ate my pork chop and salad. The rest of the family cleaned
up the Rice A Roni. I didn’t feel one bit sorry for myself cause
after dinner I went in the kitchen and whipped up a wonderful mock
strawberry “cheese cake” with cream cheese, a little strawberry
sugar free jello, and whipped heavy whipping cream.
Ok, about the ***** above next to processed meats - hot dogs in
particular. I haven’t eaten hot dogs in months. I love them but they
are loaded with nitrates. I also haven’t eaten bacon in awhile and
have cut out all aged cheeses besides cheddar. I found out that
these are all known migraine triggers and I haven’t had a migraine
since I gave them up.
I hope this helps someone. It has been a lifesaver for me.
Robi
205 - 193 - 150
on induction (modified) for 4 weeks.