Vegetables are an important part of the Atkins Diet and account for the majority of carbohydrates in the diet, especially in the initial phases. Vegetables are an important source of vitamins, minerals, fiber and energy. To successfully follow the Atkins Diet, you should eat a wide variety of permitted vegetables every day.
Phase One
Phase One, or Induction, is the most restrictive part of the diet. It lasts for the first two weeks. During Induction, almost all of your carbohydrate calories will come from vegetables. You will consume between 12 and 15 net grams of carbohydrate daily.
Choose servings from the following raw salad vegetables: iceberg lettuce, romaine lettuce, radicchio, arugula, escarole, chicory greens, alfalfa sprouts, bok choy, celery, chives, mushrooms, cucumber, parsley, daikon, peppers, endive, radishes fennel and jicama.
You may also choose servings from the following cooked vegetables: artichoke and artichoke hearts, broccoli (cooked or raw), broccoli rabe and broccoflower, cauliflower, cabbage, Brussels sprouts, kohlrabi and sauerkraut, summer squash, spaghetti squash and pumpkin, eggplant and zucchini, green and black olives, onion and leeks, bamboo shoots and water chestnuts, spinach, collard greens, kale and swiss chard, okra and tomato, turnips, peas in pods, rhubarb, hearts of palm, asparagus and avocados.
Phase Two
After Induction, you enter Phase Two of the diet, known as Ongoing Weight Loss or OWL. You will remain in this phase until you near your desired weight. All of the vegetables you enjoyed during Phase One can be eaten during Phase Two, along with selected fruits and nuts, as you increase your carbohydrate intake.
Phase Three
Phase Three is Premaintenance, designed to help you lose those last pounds while you learn to maintain your new healthy weight. During Phase Three you may eat all of the vegetables and other carbohydrates you have been enjoying and reintroduce some other carbohydrate sources, including the following starchy vegetables: acorn squash, white potatoes, yams and carrots.
Phase Four
The final phase of the Atkins Diet is Lifetime Maintenance. At this phase of the diet, you can consume any vegetable so long as you maintain your daily carbohydrate intake at the appropriate level.
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