Atkins says to eat liberally (not unlimited) meats, cheeses are limited in Induction to I think three or four oz. a day. The Rules of Induction are included here http://atkins.com/Archive/2001/12/15-325810.html . See the list of Acceptable Foods and pay attention to Special Category Foods as there are some limits. Whipped topping is not Cool-Whip because Cool-Whip has sugar in it. Good luck on your LC journey!!!