The Atkins Diet, created by Dr. Robert Atkins, is designed to limit carbohydrate intake. This is a popular diet for those interested in weight loss or for diabetics interested in lowering their carb intake. There are four phases of the diet plan, with the fourth and final phase being maintenance of your results from the first three phases. Like the South Beach Diet, the Atkins Diet is most difficult to follow in the first phase of the weight loss program.
Phase One
In phase one you can eat any fish, fowl, shellfish, meat and eggs. Cheeses that are allowed in phase one include blue cheese, cheddar, goat cheese, feta, gouda, mozzarella, swiss, parmesan and cream cheese. Twelve to 15 grams of net carbs of the Atkins Diet should come from vegetables; the diet allows alfalfa sprouts, all lettuce, bok choy, celery, chicory greens, chives and cucumbers. Other vegetables allowed are fennel, mushrooms, parsley, peppers, radishes, radicchio, broccoli, bamboo shoots, avocados, artichoke, asparagus and Brussels sprouts. Squash, cabbage, cauliflower, chard, collard greens, leeks, okra, olives, onion, melon, peas, spinach, tomato, turnips and water chestnuts are also acceptable. Herbs and spices allowed are dill, cilantro, cayenne pepper, basil, garlic, ginger, oregano, pepper, rosemary, sage and tarragon. Salad dressings allowed are blue cheese, Caesar, Italian, lemon juice, ranch and oil and vinegar. Fats allowed are vegetable oil, olive oil, butter and mayonnaise. Splenda is allowed. Beverages like water, herbal team seltzer, diet soda, coffee, tea, cream, club soda, broth and bouillon are allowed.
Phase Two
In the Atkins Diet phase two section, all the allowed foods of phase one can be eaten. In addition to those foods, cottage cheese, heavy cream and ricotta cheese are allowed. Nuts and seeds are allowed, such as almonds, cashews, brazil nuts, sunflower seeds, pecans, macadamias, pistachios and walnuts. Fruits allowed in phase two are strawberries, raspberries, cantaloupe, honeydew and blueberries. Juices that are allowed are tomato juice, lime juice and lemon juice.
Phase Three
The third phase of the Atkins Diet allows the foods in phases one and two plus starchy vegetables such as yams, potatoes and carrots. Beans such as black beans, chickpeas, kidney beans, great northern beans, lentils, pinto beans, lima beans and navy beans are acceptable. Grains such as brown rice, whole wheat pasta and oatmeal are allowed. Fruits such as apples, bananas, cherries, grapefruit, grapes, kiwi, guava, mango, peach, plums and watermelon also may be added.
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