The Atkins Diet has been on the dieting scene since the late Dr. Robert Atkins first published "The New Diet Revolution" in the 1970s. The diet became the center of the the "low-carb" diet rage of the 1990s and early 2000s but fell out of favor in response to negative press and concerns about the overemphasis on saturated fat-containing foods. The Atkins Diet marketers released a revamped version of the diet in 2010 called "The New Atkins for a New You," which answers some of the concerns of the critics and emphasizes more whole foods, lean proteins, healthy fats and produce, and physical activity. Lack of menu variety is one of the reasons people have trouble with long-term adherence to the Atkins Diet. Breakfast is one of the most challenging meals because people feel there are not many options beyond eggs and bacon.
Principles of the Atkins Diet
The new incarnation of the Atkins Diet still features four phases. In phase one, the induction phase, only 20 grams of carbohydrates are allowed daily---about the amount in one small banana. In this two-week phase, the official site claims you can lose as much as 15 pounds. After those two weeks, you enter Phase 2, in which you slowly add in about five extra grams of carbs per week until you are about 10 pounds away from your goal weight. Phase 3, known as the pre-maintenance phase, involves testing your overall carbohydrate tolerance. The diet calls for you to add in about 10 g of carbs per week---but if you start to crave carbohydrates uncontrollably or weight loss stalls, it is recommended you re-reduce carbs by 10 g. When you reach your goal weight, begin Phase 4, maintenance, and your commitment to a low-carb lifestyle keeps you at your new weight.
Breakfast Ideas
Breakfast on the Atkins Diet should follow the principles of any other meal in the particular phases. In Phase 1, eggs in all ways are encouraged. The addition of low-carb vegetables like spinach, fennel, celery and chives add interest. Artichokes, zucchini and tomatoes may be included as well---but contain a bit more carbohydrates and should be measured carefully. In Phase 2, adding in 5 g of weekly carbs means one breakfast a week might feature a serving of cottage or ricotta cheese. Additional ways to add 5 g of carbs are through ½ cup of berries or a 1-ounce serving of almonds, cashews or Brazil nuts. In Phase 3, adding 10 g of carbs per week means you can include an additional ½ cup of legumes, an apple or a pear or ½ cup of oatmeal for one breakfast a week until you find your carbohydrate "limit." Your maintenance phase will continue to feature the final breakfast meals you followed in the last week of Phase 3.
Misconceptions
Although people believe that the Atkins Diet allows for unlimited bacon, cheese and fatty meats, the New Atkins Diet puts a greater emphasis on healthy, whole foods. At breakfast, as at any meal, cured meats are actually discouraged because they contain preservatives and potentially extra carbs from sugars and additives. Cheese, while still allowed, does contain carbs---notes the official website---so servings should be limited, especially in Phase 1. The New Atkins Diet also highly encourages five or more servings of leafy and green vegetables a day, as long as you stay within the carbohydrate limits of your particular phase.
Vegetarian Strategy
In the past, the Atkins Diet seemed very unfriendly to vegetarians. While it may still be a challenge to avoid animal products and follow a low-carb lifestyle---it is not impossible. Vegetable proteins like textured vegetable protein, tofu or seitan may stand in for eggs at breakfast. Pancakes made with nut flours and egg replacement are another good choice. Protein smoothies, made with soy protein powder and almond milk or water, make a quick, low-carb breakfast for vegetarians.
Options
Do not feel that your morning meal must include "breakfast-like" foods such as eggs, pancakes and traditional sausage, ham and bacon. Try a sautéed piece of light fish like flounder with spinach or a serving of roast chicken breast and steamed zucchini. Trying to include variety in your meals, regardless of the time of day they are served, can help you remain satisfied and ensure better adherence for the long term.
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