The Atkins diet is a low-carbohydrate, low-calorie weight loss diet characterized by the consumption of protein-rich foods as well as fats. Normally, this diet emphasizes the consumption of a variety of animal foods, such as meats, pork, cheese and eggs. Though perhaps more challenging, vegetarians, or those who do not consume meat products, can still follow a variation of the Atkins diet.
Vegetarianism and Protein
There are several types of vegetarians; lacto-ovo-vegetarians consume dairy products and eggs; lacto-vegetarians consume dairy products; ovo-vegetarians consume eggs; pesco-vegetarians consume fish; and vegans shun all animal foods. For all but the last group, it is possible to adhere to the guidelines outlined for the Atkins diet. For optimum success and results on the Atkins diet, consuming about 2 grams protein per pound of healthy body weight is recommended, much more than current recommendations of approximately .36 g per pound healthy body weight.
Protein Quality
Animal foods, such as meats and eggs, contain all of the essential amino acids in the right proportions. Vegetable proteins, such as beans, do not and must be consumed with another vegetable protein, such as grains, to make complete proteins that provide all essential amino acids. The body needs high-quality, complete protein foods for its vital functions. Even at its most liberal stage, the Atkins diet limits total carbohydrate intake to 90 g daily, thus consuming carbohydrate-rich vegetable proteins may be contradictory to the diet recommendations.
Suggestions
While on the Atkins diet, vegetarians may choose eggs and egg whites, tofu and reduced-fat cheeses as primary protein sources. Other options include tempeh, seitan and blue-green algae, or spirulina, which, according to the Women Fitness website, are vegetarian-friendly nonanimal proteins. Nuts, seeds and nut and seed butters provide healthy fats, are high in protein and low in carbohydrates. After the first stage of the diet, vegetarians may add nonstarchy vegetables as well as high protein grains, such as barley and quinoa. Low-carbohydrate, protein-rich convenience foods are also available that cater to vegetarians, such as "veggie" burgers and sausages.
Benefits
A vegetarian's total carbohydrate intake is naturally higher than that of meat eaters. However, both vegetarians and carnivores can benefit from the Atkins diet mantra of doing away with sugary processed foods, white-flour starches and other such foods which provide calories, unnecessary low-fiber carbohydrates and little nutritional value. Atkins also restricts alcohol and caffeine, at least in the early stages of the diet. If a vegetarian carefully plans his meals, focusing on lean protein foods, low-carbohydrate vegetables and some fruit, the diet offers some health benefits.
Warning
You should discuss any new diet or food regimen with your doctor before you begin. Those with health considerations such as high blood pressure and/or a family history of heart disease should be particularly cautious when embarking on a high-protein, low-carbohydrate diet. Vegetarians must be particularly careful that their food choices are nutritionally adequate and well balanced. Thus, they need to make sure that an Atkins diet meets their specific needs.
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