Part 10 (1/2)

FATS AND OILS.

No carbs to worry about here. A serving size is approximately 1 tablespoon. Oils labeled ”cold pressed” or ”expeller pressed” are preferable because they haven't been subjected to nutrient-destroying heat. Use extra-virgin olive oil only for dressing salad and vegetables and sauteing and olive oil, canola, or high-oleic safflower for other cooking. Never use specialty oils such as walnut or sesame oil for cooking; instead, use them to season a dish after removing it from the heat. Avoid products labeled ”lite” or ”low fat” and all margarines and shortening products, which still contain small amounts of trans fats. The term ”no trans fats” actually means that a product may contain up to 0.5 gram per serving. (See Chapter 5 Chapter 5 for more on selection of oils.) for more on selection of oils.) b.u.t.ter Mayonnaise*

Canola oil Olive oil Coconut oil Safflower oil, high-oleic Flaxseed oil Sesame oil Grape-seed oil Walnut oil

* Most commercial mayonnaise is made with soybean oil. Find a brand made with canola or high-oleic safflower oil and without added sugar. Or make your own with our recipe in Most commercial mayonnaise is made with soybean oil. Find a brand made with canola or high-oleic safflower oil and without added sugar. Or make your own with our recipe in part III part III.

NONCALORIC SWEETENERS.

Count each packet as 1 gram of Net Carbs and consume no more than three per day.

Splenda (sucralose)Truvia or SweetLeaf (natural products made from stevia)Sweet'N Low (saccharin)Xylitol (available in health food stores and some supermarkets) LOW-CARB CONVENIENCE FOODS.

Some low-carb food products can come in handy when you're 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 low-carb bars, shakes, and other convenience products are the same. Check both the list of ingredients and the Nutrition Facts panel to ascertain the number of grams of Net Carbs. (”Sugar free” does not necessarily mean ”carb free” or ”low carb.”) Products suitable for Induction should contain no more than 3 grams of Net Carbs per serving.-Such foods can make doing Atkins easier, but don't overdo them. Don't subst.i.tute them for any of your 1215 grams of Net Carbs from foundation vegetables.

CONDIMENTS, HERBS, AND SPICES.

Hidden carbs lurk in many condiments. Read labels carefully, and be on the lookout for added sugar, flour and cornstarch, and other off-limits thickeners. Most ketchups, marinades, and barbecue sauces contain added sugar (often listed as corn syrup, corn syrup solids, cane syrup, or something else). Salt, black and cayenne pepper, most spices, basil, cilantro, dill, oregano, rosemary, sage, tarragon, thyme, and other dried herbs contain practically no carbs. But make sure that any herb or spice mixture contains no added sugar. The following products are suitable. Check the list of ingredients of any products that aren't listed before consuming them.

Condiment, Herb, or Spice Serving Size Grams of Net Carbs Ancho chili pepper 1 pepper 5.1.

Anchovy paste 1 tablespoon 0.0.

Black bean sauce 1 teaspoon

3.0.

Capers 1 tablespoon 0.1.

Chipotle en adobe 2 peppers

2.0.

Clam juice 1 cup 0.0.

Coconut milk, unsweetened cup 1.9.

Cocoa powder, unsweetened 1 tablespoon 1.2.

Enchilada sauce cup

2.0.

Fish sauce 1 teaspoon 0.2.

Garlic 1 large clove 0.9.

Ginger 1 tablespoon grated root 0.8.

Horseradish sauce 1 teaspoon 0.4.

Jalapeno chili pepper cup sliced 1.4.

Miso paste 1 tablespoon 2.6.

Mustard, Dijon 1 teaspoon 0.5.

Mustard, yellow 1 teaspoon 0.0.

Pasilla chili pepper 1 pepper 1.7.

Pesto sauce 1 tablespoon 0.6.

Pickapeppa sauce 1 teaspoon

1.0.

Pickle, dill or kosher pickle

1.0.