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PHASE 1 FOODS
    Now let’s preview the delectable foods you get to eat in Phase 1 (Kick-Start), along with a few to avoid. Rather than overwhelm you with the hundreds of vegetables and dozens of cheeses, for example, I’ve listed just a few common ones here. For more extensive lists, and for serving sizes complete with grams of Net Carbs, download the Atkins Carb Counter, which includes Acceptable Food Lists at atkins.com or use the mobile app.
PROTEIN FOODS
    â€¢Â All fish, whether fresh, frozen, canned, or vacuum packed . . . except:
    - Anything deep-fried, stuffed, breaded, battered, or coated in flour
    - Pickled or creamed herring that contains added sugar
    â€¢Â Shellfish, including crab, oysters, shrimp, and clams . . . except:
    - Anything deep-fried, breaded, battered, or coated in flour
    - And limit oysters and mussels, which contain carbs
    â€¢Â All poultry . . . except:
    - Chicken nuggets, breaded cutlets, or anything that has been deep-fried, stuffed, breaded, battered, or coated in flour
    - Chicken or turkey sausages that contain fillers or other high-carb ingredients
    â€¢Â Beef, lamb, pork, and all other meats, including game . . . except:
    - Products that contain fillers and/or added sugar, including hot dogs, I sausage, I salami, I and bologna I
    - Meatballs, meatloaf, Salisbury steak, and anything stuffed with bread crumbs
    â€¢Â Eggs prepared in any fashion (each egg contains 0.6 gram of Net Carbs)
OILS AND FATS
    No need to count carbs here. Oils are one of the few foods that contain just a single macronutrient: fat! A typical serving size is 1 tablespoon. Choose from among:
    â€¢Â Butter, stick or whipped
    â€¢Â Canola oil
    â€¢Â Coconut oil
    â€¢Â Flaxseed oil
    â€¢Â Grapeseed oil
    â€¢Â Mayonnaise II
    â€¢Â Olive oil
    â€¢Â High-oleic safflower oil
    â€¢Â Sesame oil
CHEESE
    Most cheeses contain less than 1 gram of Net Carbs per ounce and are fine in this phase, with the exception of cottage cheese and ricotta, which you’ll be able to add in Phase 2. Don’t exceed 4 ounces a day, theequivalent of four individually wrapped slices or cubes the size of large dice. A tablespoon or two of any grated cheese contains a negligible amount of carbs. Select whole-milk products. Avoid low-fat cheeses, “diet” cheese, “cheese products” such as Velveeta and Cheez Whiz, and whey cheese and any cheese flavored with fruit. Common cheeses are listed below. Consult the Atkins Carb Counter for a more extensive list.
    â€¢Â Blue cheese
    â€¢Â Brie
    â€¢Â Cheddar or Colby
    â€¢Â Cream cheese, full-fat or plain
    â€¢Â Feta
    â€¢Â Goat (chèvre)
    â€¢Â Gouda
    â€¢Â Havarti
    â€¢Â Jarlsberg
    â€¢Â Laughing Cow
    â€¢Â Mozzarella, whole-milk
    â€¢Â Parmesan
    â€¢Â Romano
    â€¢Â String
ADDITIONAL DAIRY PRODUCTS AND DAIRY SUBSTITUTES
    Feel free to use up to 1 1 / 2 ounces daily or a total of 2–3 tablespoons sour cream, unsweetened whipped cream, and liquid cream or half-and-half in your coffee or tea. Most so-called creamers are full of sugar or high-fructose corn syrup, and all too often they contain unhealthy trans fats as well. However, we’ve found a few unsweetened nondairy “creamers” without these problematic ingredients. A tablespoon of each contains no more than 1 gram of Net Carbs. See the Atkins Carb Counter for more details.
    â€¢Â Heavy cream, liquid or whipped
    â€¢Â Light cream
    â€¢Â Half-and-half
    â€¢Â Sour cream, full-fat
    â€¢Â Unsweetened or Sugar-Free MimicCreme Almond & Cashew Creme
    â€¢Â Unsweetened Original So Delicious Coconut Milk “Creamer”
    Milk is off the menu for the time being, but you can have a cup of several different milk substitutes at 1–2 grams of Net Carbs. All should be plain (unflavored) and sugar free:
    â€¢Â Almond milk
    â€¢Â Coconut milk beverage