low carb grogery list

[callsheb]

I found this on another site for grogery shopping list for the ones that do not know what to buy to start low carb dieting. MEAT, FOWL, FISH
Beef:
Baby Back Ribs
Beef Roast
Beef Short Ribs
Beef Steaks
Corned Beef
Deli Meats - Roast Beef (watch the nitrates!)
Ground Beef

Poultry:
Canned Chicken
Chicken pieces, (thighs, legs, wings, breasts)
Chicken Tenders
Chicken, whole and whole cut-up
Cornish Hens
Deli meats: Turkey, Chicken (watch the nitrates!)
Duck
Goose
Pheasant
Pre-cooked chicken strips
Pre-cooked Rotisserie Chickens
Quail
Turkey; whole, breast, leg portions, or ground

Pork:
Bacon (watch the nitrates!)
Deli - Ham (watch the nitrates!)
Ground Pork
Ham
Italian Sausage (watch the nitrates!)
Pork Chops
Pork Roasts
Pork Steaks
Pork Tenderloin
Sausages (watch the nitrates!)

Fish:
Canned Salmon
Crab (real, not imitation)
Flounder
Herring
Salmon
Sardines
Scallops
Shellfish
Shrimp
Sole
Trout
Tuna Fish

NON-STARCHY VEGETABLES
Artichokes
Asparagus
Avocado
Bean Sprouts
Bell Peppers (green, red, yellow, orange)
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Canned Artichoke Hearts
Canned Asparagus
Canned Beef Broth
Canned Black Olives
Canned Green Beans
Canned Green Chiles
Canned Green Olives
Canned Greens
Canned Mushrooms
Canned Pickles
Canned Sauerkraut
Canned Spinach
Cauliflower
Celery
Cucumbers
Fresh Spinach
Green Beans
Green Bell Peppers
Green Onions
Greens
Hot Peppers
Leeks
Lettuce
Mushrooms
Napa Cabbage
Okra
Portabella Mushrooms
Radishes
Snow Peas
Spaghetti Squash
Yellow onions
Yellow Squash
Zucchini

LOW-CARB FRUITS
Avocado
Blueberries
Grapefruit
Lemons
Limes
Raspberries
Strawberries
Tomatoes
FATS
Béarnaise Sauce
Hollandaise Sauce
Macadamia Nuts
Mayonnaise
Nuts
Olive Oil
Peanut Butter
Peanut Oil
Pecans
Pistachio Nuts
Sesame Oil
Sunflower Oil
Vegetable Oil
Walnuts

SPICES AND CONDIMENTS
Bacon Bits
Baker's Unsweetened Baking Chocolate
Cajun Spice
Capers
Chili Seasoning
Cooking Wine or Sherry
Dry Packet Dressing and Dip Mixes
Equal (sweetener)
Garlic Powder
Garlic Salt
Gravies
Horseradish
Louisiana Style Hot Sauce
Low Carb BBQ Sauce
Onion Powder
Paprika
Parmesan Cheese
Pepper
Salad Dressings
Salsa
Salt
Soy Sauce
Splenda (sweetener)
Stevia (sweetener)
Sugar Free Jelly
Sugar Free Ketchup
Sugar Free Syrups
Sweet & Low (sweetener)
Tabasco
Unsweetened Cocoa
Vinegar
Worcestershire Sauce
Yellow and Brown Mustard

DAIRY & NON DAIRY
American Cheese
Bleu Cheese
Brie
Butter
Cheddar Cheese
Cottage Cheese
Cream Cheese
Eggs
Feta Cheese
Half and Half
Havarti
Heavy Cream or Whipping Cream
Mozzarella Cheese
Non- Dairy Creamer
Parmesan Cheese
Pepper Jack Cheese
Provolone Cheese
Ricotta Cheese
Sour Cream
String Cheese
Swiss Cheese
Whipped Cream

GRAINS
100% Whole Wheat Bread
Almond Flour
Flax Seed Whole and ground
Low carb Sliced bread
Soy Flour
Wasa Crispbread Fiber Rye
Wasa Sesame Crackers

SNACKS AND OTHER GOODIES
Jell-O Instant Sugar Free Pudding Mix
Jell-O Sugar-Free Gelatin Mix
Pork Rinds
Sunflower Kernels
Whipped Cream

DRINKS
Bottled Water
Coffee
Crystal Lite
Diet Hot Cocoa
Diet Iced Tea
Diet Soda
Tea

[babystar0729]

awesome!!!!!!!!!

tfs!

[gemini26]

Got to remember there are things on here that you can not have while going on the induction phase!! Like the nuts, crackers, bread, and fruit. So watch out and don'r buy those items. Once you're off induction you slowly started adding 5 more grams that can come from the other stuff. But you only add 5 grams a week until you find the amount of carbs you can take in while still losing weight. But remember this is after induction!!

[gemini26]

Here is the list of items you can have on induction:

All fish,
including ...

All fowl,
including ...

All shellfish,
including ...

All meat,
including ...

All eggs,
including ...


tuna

chicken

oysters*

beef

scrambled


salmon

turkey

mussels*

pork

fried


sole

duck

lobster

lamb

poached


trout

goose

clams

bacon**

soft-boiled


flounder

Cornish hen

squid

veal

hard-boiled


sardines

quail

shrimp

ham**

deviled


herring

pheasant

crabmeat

venison

omelets

*Oysters and mussels are higher in carbs than other shellfish, so limit them to four ounces per day.

**Processed meats, such as ham, bacon, pepperoni, salami, hot dogs and other luncheon meats—and some fish—may be cured with added sugar and will contribute carbs. Try to avoid meat and fish products cured with nitrates, which are known carcinogens. Also beware of products that are not exclusively meat, fish or fowl, such as imitation fish, meatloaf and breaded foods. Finally, do not consume more than four ounces of organ meats a day.

OTHER FOODS THAT ARE ACCEPTABLE DURING INDUCTION

Cheese
You can consume three to four ounces daily of the following full-fat, firm, soft and semisoft aged cheeses*, including:

cheddar
cow, sheep and goat cheese
cream cheese
Gouda
mozzarella
Roquefort and other blue cheeses
Swiss

*All cheeses have some carbohydrate content. The quantity you eat should be governed by that knowledge. The rule of thumb is to count 1 ounce of cheese as equivalent to 1 gram of carbohydrate. Note that cottage cheese, farmer’s cheese and other fresh cheeses are not permitted during Induction. No "diet" cheese, cheese spreads or whey cheeses are permitted. Individuals with known yeast symptoms, dairy allergy or cheese intolerance must avoid cheese. Imitation cheese products are not allowed, except for soy or rice cheese—but check the carbohydrate content.

Vegetables
You can have two to three cups per day of:

alfalfa sprouts
daikon
mushrooms
arugula
endive
parsley
bok choy
escarole
peppers
celery
fennel
radicchio
chicory
jicama
radishes
chives
lettuce
romaine lettuce
cucumber
mâche
sorrel

These salad vegetables are high in phytonutrients and provide a good source of fiber.

Other Vegetables
You can have one cup per day of these veggies if salad does not exceed two cups. The following vegetables are slightly higher in carbohydrate content than the salad vegetables:

artichoke
celery root
pumpkin
artichoke hearts
rhubarb
asparagus
chard
sauerkraut
bamboo shoots
collard greens
scallions
dandelion
snow peas
bean sprouts
dandelion greens
spaghetti squash
beet greens
eggplant
spinach
broccoli
hearts of palm
string or wax beans
broccoli rabe
kale
summer squash
brussels
kohlrabi
tomato
bean sprouts
leeks
turnips
cabbage
okra
water chestnuts
cauliflower
onion
zucchini

If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.

Salad Garnishes

crumbled crisp bacon
grated cheese
minced hard-boiled egg
sautéed mushrooms
sour cream

Spices
All spices to taste, but make sure none contain added sugar.

Herbs

basil
garlic
rosemary
cayenne pepper
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 tablespoon serving are also fine.

Acceptable Fats and Oils
Many fats, especially certain oils, are essential to good nutrition. Olive oil is particularly valuable. All other vegetable oils are allowed, the best being canola, walnut, soybean, grapeseed, sesame, sunflower and safflower oils, especially if they are labeled "cold-pressed" or "expeller-pressed." Do not cook polyunsaturated oils, such as corn, soybean and sunflower oil, at high temperatures or allow to brown or smoke.

Butter is allowed. Margarine should be avoided, not because of its carbohydrate content, but because it is usually made of trans fats (hydrogenated oils), which are a serious health hazard. (Some nonhydrogenated margarines are available in health-food stores.)

You don't have to remove the skin and fat from meat or fowl. Salmon and other cold-water fish are an excellent source of omega-3 fatty acids.

Remember that trying to do a low-fat version of the Atkins Nutritional ApproachTM will interfere with fat burning and derail your weight loss.

Artificial Sweeteners
You must determine which artificial sweeteners agree with you, but the following are allowed: sucralose (marketed as Splenda™), saccharin, cyclamate and acesulfame-K. Natural sweeteners ending in the suffix "-ose," such as maltose, fructose, etc., should be avoided. However, certain sugar alcohols, such as maltitol, do not affect blood sugar and are acceptable.

Saccharin has been extensively studied, and harmful effects were produced in the lab when fed to rats only in extremely high doses. The Food and Drug Administration (FDA) has removed saccharin from its list of carcinogens, basing its decision upon a thorough review of the medical literature and the National Institute of Science’s statement that there is "no clear association between saccharin and human cancer." It can be safely consumed in moderation, meaning no more than three packets a day. Saccharin is marketed as Sweet'n Low™.

We discourage the use of aspartame (marketed as NutraSweet® and Equal®) because of clinical observations that it slows weight loss in certain individuals. The FDA has approved the herb stevia for use only as a supplement, not as a sweetener.

The Atkins preference, however, is sucralose (Splenda™), the only sweetener made from sugar. Sucralose is safe, noncaloric and does not raise blood sugar. It has been used in Canada for years, and the FDA recently approved it after reviewing more than 100 studies conducted over the past 20 years. Note that each packet of sugar substitute contains about 1 gram of carbohydrate, so don’t forget to include the amount in your daily totals.


Acceptable Beverages
Be sure to drink a minimum of eight eight-ounce glasses of water each day, including:

Filtered water
Mineral water
Spring water
Tap water

Additionally, you can have the following:

Clear broth/bouillon (not all brands; read the label)
Club soda
Cream, heavy or light (limit to two to three tablespoons a day; note carbohydrate content)
Decaffeinated coffee or tea*
Diet soda made with sucralose (Splenda™); be sure to count the carbs
Essence-flavored seltzer (must say "no calories" and should not contain aspartame)
Herb tea (without barley or any fruit sugar added)
Lemon juice or lime juice (note that each contains 2.8 grams carbohydrate per ounce); limit to two to three tablespoons

*Excessive caffeine may cause unstable blood sugar and should be avoided by those who suspect they are caffeine dependent. Everyone should try to avoid caffeine. Grain beverages (coffee substitutes) are not allowed. Alcoholic beverages are also not permitted during Induction; those low in carbohydrates are an option, in moderation, in later phases.

Special Category Foods
To add variety, each day you can also eat 10 to 20 olives, half a small avocado, an ounce of sour cream or three ounces of unsweetened heavy cream, as well as two to three tablespoons of lemon juice or lime juice. But be aware that these foods occasionally slow down weight loss in some people, and may need to be avoided in the first two weeks. If you seem to be losing slowly, moderate your intake of these foods.

Convenience Foods
Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can’t take time for a meal or need a quick snack. More and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things:

Not all convenience food products are the same, so check labels and carbohydrate content. (See the Online Store for Atkins brand products.)
While any of these foods can make doing Atkins easier, don’t overdo it. Remember, you must always follow The Rules of Induction.

[MsPiggy44]

Thank you all so much. This will indeed help me out...
Lord knows I need all the help I can get.........(LOL)

[freeby4me]

Bumping this up for the new "inductioners" today!