What you can eat while on the Atkins diet depends on where you are in the program. The restrictions relax as the weeks go by, so you won't feel so deprived after some time. In general, Atkins is known as a high-protein, low-carbohydrate diet that restricts grains, fruits and vegetables and instead gives you free reign when it comes to eating proteins and animal fats.
Induction Phase
The first two weeks of the Atkins diet are known as the induction phase. This is the most strict period, in which most carbs are eliminated. You are only allowed a maximum of 20g of carbohydrates a day, most of which should come from vegetables. Acceptable veggies include celery, escarole, mushrooms, iceberg lettuce, arugula, broccoli, eggplant, asparagus and kale. During these two weeks, you can eat as much protein as you want, especially in the form of fish, chicken, red meats, seafood and eggs. According to the official Atkins.com website, cheese contains carbs, but you can still consume up to 4 oz. a day if you choose the right type of cheese. For example, Parmesan cheese has only 0.2g of carbs per ounce, while feta cheese has 1.2g per oz. Cheddar, goat and Gouda cheese are also low in carbs.
Ongoing Weight Loss
Phases two and three of Atkins are known as Ongoing Weight Loss phases. Phase three is reached once you're 10 lbs. away from your goal weight. Both these phases can take as long as you need them to and there's no need to rush the process. After your first two weeks of induction, you can start adding more carbs to the diet, to the tone of 5 extra grams of carbs a week. Nuts, seeds and berries are introduced here, although you are still limited to counting carbs and making sure you don't exceed your maximum for the day. Four fruits are allowed in phase two: blueberries, strawberries, raspberries and cantaloupe. In phase three, you can start adding 20 extra grams of carbs a week in the form of legumes, whole grains such as oatmeal and brown rice, and other fruits and vegetables.
Maintenance Phase
Once you reach the maintenance phase, you are supposed to keep adding carbs until you reach a steady place. That means a place where you can keep the present weight and are neither gaining or losing anymore. While grains are allowed in this phase, you should stick to whole grains and avoid white bread, pasta or rice. Instead of sugary cereals, eat oatmeal, and avoid sweets and junk food as much as possible.
The Role of Carbohydrates
In Atkins, the word "carbs" doesn't refer to the number of carbs you see on a label. Atkins counts "net carbs," which is the actual amount of carbs minus any fiber present in the food. This means that if you're eating something that reads "Carbs: 22g, Fiber: 7g," you only have to add 15g to the count for the day. This is because only non-fiber carbs affect your blood sugar, according to the Women Fitness website.
Atkins Products
If you're missing sweets and treats during the dieting process, you can turn to Atkins products, sold under the name Atkins Nutritionals. Shakes, bars and other snacks can be used after the first two weeks to replace meals or as add-ons to the program. Atkins also has a cuisine line available, which offers things like low-carb pasta and all-purpose baking mix. These are not carb-free products, but they are lower in carbs than traditional products. For example, the Atkins Cuisine Penne Pasta has 19g of net carbs per serving, while regular pasta has close to 40g per serving, according to the Atkins carb calculator.
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