CHEESE.
Most cheese contains less than 1 gram of Net Carbs per ounce. You may have up to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a bit larger than a 1-inch cube. A tablespoon or two of any grated cheese contains a negligible amount of carbs. Avoid ricotta and cottage cheese in Induction. Also, steer clear of cheese spreads that contain other ingredients-strawberry cream cheese, for example-that may raise the carb count. Also skip "diet" cheese, "cheese products," and whey cheeses, none of which is 100 percent cheese. Soy or rice "cheese" is acceptable, but check the carb count.
Other than that, you can enjoy most cheeses, including: Cheese Serving Size Grams of net carbs Blue cheese 2 tablespoons 0.4.
Brie 1 ounce 0.1.
Cheddar or Colby 1 ounce 0.4.
Cream cheese 2 tablespoons 0.8.
Feta 1 ounce 1.2.
Goat cheese, soft 1 ounce 0.3.
Gouda 1 ounce 0.6.
Mozzarella, whole milk 1 ounce 0.6.
Parmesan 1 ounce 0.9.
Swiss 1 ounce
1.0.
Note: For a more extensive list of cheeses, see www.atkins.com/tools.
FOUNDATION VEGETABLES.
These include both salad vegetables and others that are usually cooked. They"ll continue to be the foundation upon which you will build your carb intake as you move through the phases. The 12 to 15 grams of Net Carbs of foundation vegetables you"ll eat each day are equivalent to approximately six cups of salad and up to two cups of cooked vegetables, depending upon the ones you select.
SALAD VEGETABLES.
A serving of raw vegetables is usually a cup, which is roughly the size of your fist. Measure the following salad vegetables raw (except for artichoke hearts). Note that tomatoes, onions, and bell peppers are higher in carbs than are other salad vegetables, so use them in small portions. Also included are other fruits generally thought of as vegetables, such as avocados and olives.
Vegetable Serving Size Grams of Net carbs Alfalfa sprouts cup 0.2.
Artichoke hearts, marinated 4 pieces
2.0.
Artichoke hearts, canned 1 heart
1.0.
Arugula 1 cup 0.4.
Avocado, Haas fruit 1.8.
Beans, green, snap, string, wax cup, raw 2.1.
Bok choy (pak choi) 1 cup, raw 0.4.
Boston/Bibb lettuce 1 cup, raw 0.8.
Broccoli florets cup 0.8.
Cabbage, green, red, savoy cup, shredded 1.1.
Cauliflower florets cup 1.4.
Celery 1 stalk 0.8.
Celery root (celeriac) cup, grated 3.5.
Chicory greens cup 0.1.
Chinese cabbage cup, shredded 0.0.
Chives 1 tablespoon 0.1.
Cuc.u.mber cup, sliced
1.0.
Daikon radish cup
1.0.
Endive cup 0.4.
Escarole cup 0.1.
Fennel cup 1.8.
Greens, mixed 1 cup 0.4.
Iceberg lettuce 1 cup 0.2.
Jicama cup 2.5.
Loose-leaf lettuce 1 cup
1.0.
Mesclun 1 cup 0.5.
Mung bean sprouts cup 2.1.
Mushrooms, b.u.t.ton, fresh cup 1.2.
Olives, black
5.
0.7.
Olives, green
5.
0.0.
Onion 2 tablespoons, chopped 1.5.
Parsley (and all fresh herbs) 1 tablespoon 0.1.
Peppers, green bell cup 2.1.
Peppers, red bell cup 2.9.
Radicchio cup 0.7.
Radishes
6.
0.5.
Romaine lettuce 1 cup 0.4.
scallion/green onion cup 1.2.
spinach 1 cup 0.2.
Tomato 1 small (34 ounces) 2.5.
Tomato 1 medium 3.3.
Tomato, cherry