Dr. Atkins developed a popular weight-loss program that focused on a high protein, low carbohydrate eating plan, which increased the intake of fat, specifically saturated fat from animal meats like bacon, steaks, cheese and eggs. According to Atkins.com, Atkins researchers developed a vegetarian version of the traditional Atkins diet and labeled it, the "Eco-Atkins" diet.
Protein Sources
On the "Eco-Atkins" diet you eat eggs, nuts, cheese and tofu as primary protein sources. You may want to expand your taste to include seitan, which is a mock meat made from the gluten protein of wheat. If you have a gluten intolerance or allergy, you can eat tempeh, which is a fermented soybean product. Another protein source is textured vegetable protein, or TVP, which is hydrolyzed protein from vegetables. All vegetarian proteins take on the flavor of added spices and foods you cook with them. You can use seitan, tempeh, TVP and tofu to help increase the variety in your protein sources.
Analogs and Sodium
Vegetarian analogs are meat substitutes made to take on the appearance of animal meats. Morning Star, Boca, Quoron are companies that provide vegetarian "meat" options made from soy, seitan or other vegetarian protein sources. According to author and family physician Dr. Fuhrman, vegetarian meat analogs are high in sodium. This can pose a risk if you have a family history of high blood pressure. You can still include analogs in your diet, but make sure you keep to sodium intake between 2,400 to 3,000 mg per day to protect against high blood pressure.
Fiber
Your fiber choices may be limited during the first, or induction, phase of the "Eco-Atkins" diet. Fiber is found in food sources like quinoa, barley, oats, sprouted grains, millet, buckwheat, vegetables and fruits. The induction phase can be the most limiting time during the diet, but you can increase your intake of vegetables to help supply fiber until you reach the ongoing weight loss phase where you can add other carbs back into your diet.
Fats
Fats should comprise approximately 40 percent of your calories following the "Eco-Atkins" diet program, according to the Atkins website. The main sources of fats will include olives, avocados, flaxseeds, nuts, and various vegetable cooking oils.
Nutritional Needs
As you progress through the remaining weight loss phases, which include ongoing weight loss (OWL), pre-maintenance and maintenance phases, of the "Eco-Atkins" diet, your diet plan will be liberated and you can add more carbohydrates. Before embarking on a new diet program, discuss the pros and cons of this program with your healthcare provider. Weight loss programs can present unique challenges to meet all of your nutritional requirements, especially for vegetarians who may need supplements to ensure proper levels of B12, iron, vitamin D and essential fatty acids.
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