Atkins Diet Foods

There is a lot of confusion about Atkins Diet foods, but the Atkins Diet is actually simpler than many people think; the foods that the diet allows are basic, unprocessed foods that are generally considered healthy, with only a few restrictions.

What the Diet Specifies

According to Dr. Atkins' New Diet Revolution, the Atkins dieter should eat ample protein and fats, while restricting certain carbohydrates. That is where the confusion comes in. Fruits and vegetables are primarily carbohydrate foods, containing little fat and protein, but significant amounts of fiber. People who have only a superficial knowledge of the diet's requirements assume followers don't eat these important foods. However, the plan specifies at least two cups of salad and an additional cup of other vegetables daily during the most strict induction phase.

When a person is following the guidelines as written, most people will not notice. A typical day might be an omelette and bacon for breakfast, a large salad with grilled shrimp for lunch, and a steak with vegetables and sugar-free jello for dessert. Furthermore, the Atkins plan does not advocate over-consumption of fat. While the two-week induction period does not restrict fat of any type or quantity, the later phases require the dieter to be judicious in fat consumption, including enough to trigger the satiation impulse and to maintain proper health, but not excessive amounts. Later Atkins books recommend avoiding unhealthy fats.

Atkins Diet Foods

This is by no means an exhaustive list, but here's a sampling of the kinds of foods you can eat when following a very strict low-carb plan.

• Beverages: club soda, decaf coffee, decaf tea, herb tea (without sugar), iced tea, mineral water, seltzer, water
• Cheese: boursin, cheddar, chevre, cream, colby, feta, mozzarella, provolone, ricotta, swiss, and any real cheese (no processed cheeses like Velveeta)
• Condiments and Seasonings: anything that does not contain sugar
• Dairy Products: butter, creme fraiche, heavy (whipping) cream, sour cream
• Fats/Oils: animal fats that are part of the meat you eat, butter (not margarine), vegetable oils (olive, walnut, peanut, sesame, safflower, rapeseed)
• Fish: anchovies, cod, halibut, herring, pollock, salmon, sardines, tuna, trout, and any other non-processed fish
• Meats: bacon, beef, ham, lamb, mutton, pork, veal, venison, and any other non-processed meat
• Poultry: capon, chicken, cornish hen, duck, goose, quail, turkey, and any other non-processed fowl, along with their eggs
• Shellfish: calamari, clams, crab, lobster, oysters, shrimp, scallops, and any other non-processed shellfish
• Sweeteners: acesulfame-K, aspartame, saccharine, stevia, sucralose (Splenda)
• Vegetables: alfalfa sprouts, artichokes, asparagus, bean sprouts, bok choy, broccoli sprouts, broccoli, brussels sprouts, cabbage, celery, cucumber, eggplant, fennel, greens (collard, turnip, beet), jicama, kohlrabi, any lettuce (iceberg, romaine, boston, bibb, etc.), mushrooms, okra, olives (if not processed with sugar), onions (including leeks, scallions, and shallots), palm hearts, peppers, radishes, summer squash, tomatoes, turnips, zucchini, and any fresh herb.

Forbidden Foods

• Sugar in any form is stricly forbidden.
• Caffeine is to be avoided.
• Highly processed products such as deli meats are discouraged. These products often contain hidden sugars that will sabotage weight-loss efforts and induce cravings for sweet foods.
• Starchy vegetables are not allowed in the early phases of the diet. Corn, peas, most legumes, grains, and potatoes are not permitted.