Atkins diet foods to eat

The Atkins Diet is designed to produce weight loss through eating foods that are very low in carbohydrates. The foods that are listed below are taken from the Atkins website and amounts that should be limited will be listed as well. These foods are those that are to be eaten during the induction phase of the diet. The induction phase lasts for two weeks and allows the dieter to eat up to 20 net carbohydrates a day. This portion of the diet is designed to boost the metabolism very quickly and start losing weight quickly as well. There are some limitations on certain types of prepared meats, organ meats, and shellfish. The restrictions will be listed below.

Meats That Can Be Eaten Frequently

Fish: Tuna, Salmon, Sole, Trout, Flounder, Sardines, Herring,

Fowl: Chicken, Turkey, Duck, Goose, Cornish hen, Quail, Pheasant

Shellfish: Oysters, Mussels, Lobster, Clams, Squid, Crabmeat, Shrimp

Meats: Beef, Pork, Lamb, Bacon, Veal, Ham, Venison

Eggs: Scrambled, Fried, Poached, Soft Boiled, Hard Boiled, Deviled, Omelets

*Oysters and Mussels are higher in carbohydrates than some other shellfish. These should be limited to four ounces daily.

*Processed Meats including bacon, lunchmeat, bacon, ham, salami and some fish may be made with nitrates and should be avoided or severely limit their intake. Organ meats should be limited to four ounces per day.

Cheeses

Cheddar, Cream Cheese, Mozzarella, Roquefort, Blue Cheese, Swiss, Gouda, Goat and Sheep Cheese, Cheese made from Cow’s Milk

*Limit cheese intake to three ounces per day.


Vegetables

Artichoke, Celery, Artichoke Hearts, Asparagus, Chard, Cucumber, Bamboo shoots, Eggplant, Broccoli, Hearts of Palm, Green Beans, Kale, Brussel Sprouts, Tomato, Leeks, Turnips, Cabbage, Cauliflower, Onion, Collard Greens, Scallions, Bean Sprouts, Dandelion Greens, Squash, Zucchini, All lettuces, Mushrooms, Endive, Parsley, Bok Choy, Peppers, Fennel, Radishes, Sorrel, Pumpkin, Rhubarb, Cabbage, Sauerkraut, Spinach

Salad Garnishes

Crumbled bacon, grated cheese, hard boiled egg, sautéed mushrooms, sour cream

Salad Dressing

Oil and Vinegar only, NO balsamic vinegar

Spices

Any spices can be used for cooking as long as they do not contain any added sugar.

Herbs

Basil, Garlic, Rosemary, Cayenne Pepper, Ginger, Sage, Cilantro, Oregano, Tarragon, Dill, Pepper, Thyme

Oils That Are Acceptable

Olive oil is very good in added health benefits so Atkins recommends high usage of this, any vegetable oils are fine for cooking

Sugar Substitutes

The use of artificial sweeteners is discouraged as there have been studies that show that these may slow down weight loss. There is some research that these may also increase appetite.

Drinks

All types of waters, Decaffeinated Coffee or Tea, Diet Soda with either Sucrose or Splenda, Flavored Seltzer water with no aspartame, Herb tea, lemon or lime juice

Breads and Grains

These are discouraged on Atkins due to the very limited carbohydrate content that is allowed per day. There are some specialty breads and tortillas that are made for low carbohydrate diets so you may want to check into these just remember to count your carbohydrates and do not go over the recommended amounts.

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