What you can and cannot eat on atkins diet
However, chances are that you will need to stay moderately low-carb for life, even if you reach your weight loss goals. Any food made with grains or flour need to be avoided on the Atkins diet.
Protein-rich foods constitute a key component of the Atkins diet.
It is important for Atkins dieters to consume about 4 to 6 ounces of protein foods at each meal, whether it is pork, fish, turkey, chicken, beef, ham, cheese or eggs. Fat, along with protein, is important to keep Atkins dieters satiated and prevent hunger between meals.
The best sources of fat to include in this diet are olive oil, vegetable oil, avocado, coconut oil, butter, cream and mayonnaise. After the first two weeks in the induction phase, it is also possible to add nuts and seeds.
Please select your gender. Please enter a valid email address. No Grains Any food made with grains or flour need to be avoided on the Atkins diet. Processed foods are generally high in sugars, fat and starches. Examples of processed foods to avoid may include potato chips, cookies, candies, ice cream and crackers. Breaded foods should also be avoided.
They include sugars, flours and starches that will halt the fat-burning process. Examples of this may be deep-fried breaded chicken, corn dogs and breaded vegetables. Breads are not acceptable at any point in the Atkins phase. There are some Atkins-approved breads that are made from flax seed and other ingredients that can be substituted for flour and whole grain breads—but they should be consumed in moderation as part of ongoing weight loss.
The Rules of Induction
Breads including white, whole wheat, muffins, cupcakes and cakes should all be avoided throughout the Atkins plan. Sugar cravings are what the diet is designed to combat and ward off. The diet is based on helping the dieter curb his addiction to sugar and simple carbohydrates.
Almonds, macadamia nuts, walnuts, sunflower seeds, etc. Extra virgin olive oil, coconut oil, avocados and avocado oil. Despite what you may have heard, the Atkins diet is actually quite flexible. There are many delicious foods you can eat on the Atkins diet. Many of these are generally considered fattening because of the high fat and calorie content. Here are some drinks that are acceptable on the Atkins diet. As always, water should be your go-to beverage. Despite what you may have heard, coffee is high in antioxidants and actually quite healthy.
A very healthy beverage. This is a sample menu for one week on the Atkins diet. Eggs and vegetables, fried in coconut oil.
Chicken salad with olive oil, and a handful of nuts. Leftover chicken and veggies from the night before. Cheeseburger without the bunwith vegetables and butter. Omelet with veggies, fried in butter. Shrimp salad with some olive oil.
Ground beef stir fry, with veggies. Eggs and veggies, fried in coconut oil. Leftover stir fry from dinner the night before.Acceptable Low Carb Foods for Atkins 20, Phase 1
Salmon with butter and vegetables. Chicken salad with olive oil and a handful of nuts.
Phase One Overview: Beginning a Low Carb Diet
Omelet with various vegetables, fried in butter. Leftover meatballs from the night before.
Pork chops with vegetables. Leftover pork chops from the night before. Grilled chicken wings, with some salsa and veggies. Make sure to include a variety of different vegetables in your diet. Most people feel that their appetite goes down on the Atkins diet. They tend to feel more than satisfied with 3 meals per day sometimes only 2. However, if you feel hungry between meals, then here are a few quick healthy snacks: A hard-boiled egg or two. A piece of cheese.
Atkins Diet Food List
A piece of meat. A handful of nuts. Berries and whipped cream.
Baby carrots careful during induction. Get extra vegetables instead of bread, potatoes or rice. Order a meal based on fatty meat or fatty fish. Get some extra sauce, butter or olive oil with your meal.
What Not to Eat on a Low Carb Diet
Beef, chicken, lamb, pork, bacon. Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube. You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.
Any prepared salad dressing with no added sugar and no more than 2 grams of net carbs per serving tablespoons is acceptable. Or make your own. Do not let your Foundation Vegetable levels drop below 12g NC. Get the latest Atkins recipes, product updates, news and contest information delivered right to your inbox!
Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.