The Atkins Diet was one of the earliest low carb diets and remains popular. The diet consists of several phases, with different foods and carbohydrate intake amounts allowed at each phase. Phase One is the most restrictive. All foods must be prepared in an acceptable cooking manner. Meats are generally broiled, grilled, roasted or steamed. Vegetables are generally steamed, roasted or grilled.
Protein
Protein is allowed and encouraged on all phases of the diet. Beef, lamb, veal, pork and venison are allowed. Ham and bacon are allowed, but dieters are cautioned against consuming meat cured with salt, sugar or containing added nitrates such as cold cuts. All forms of poultry are allowed including chicken, Cornish hens, quail and turkey. Game and exotic meats such as ostrich, buffalo and venison are allowed. All fish are allowed, including salmon, tuna, sole, flounder and trout. All shellfish are allowed, including shrimp, crab, clams and squid. Oysters and mussels are allowed but dieters are cautioned against consuming them in large quantities, as they contain carbohydrates. Eggs are also allowed.
Dairy
During Phase One, you may have three to four ounces of hard cheese per day. Acceptable cheeses include cheddar, Parmesan, Gouda, mozzarella and Swiss. Heavy cream, sour cream and cream cheese are also allowed; include them in your carbohydrate counts. In Phase Two your dairy options expand to include 5 ounces of mozzarella cheese, or 3/4 cup of heavy cream, ricotta cheese or cottage cheese. In following phases, choose dairy products according to your daily carbohydrate limits.
Vegetables
During Phase One of the diet, a variety of low carb vegetables are allowed. These include iceberg lettuce, arugula, escarole, endive, radicchio, romaine lettuce, spinach, bok choy, collard greens, kale, Swiss chard, kohlrabi, cabbage, sauerkraut, alfalfa sprouts, cucumber, radishes, daikon, tomatoes, jicama, peppers, mushrooms, hearts of palm, onion, leeks, celery, rhubarb, fennel, chives, parsley, Brussels sprouts, eggplant, cauliflower, okra, peas, pumpkin, spaghetti squash, summer squash, pumpkin, artichokes and artichoke hearts, broccoli, black and green olives, zucchini, turnips, broccoli rabe, broccoflower, avocados, asparagus, water chestnuts and bamboo shoots. Vegetable choices are the same for Phase Two.
During Phase Three of the diet, you may add additional vegetable servings that contain approximately 10 grams or less of net carbs per serving. These include white potatoes, yams, carrots, acorn squash and legumes. During Phase Four, choose vegetables according to your daily carbohydrate limits.
Herbs, Spices and Condiments
Herbs and spices containing no added sugar are allowed in usual serving amounts during all phases of the diet. These include basil, cilantro, dill, garlic, oregano, rosemary, tarragon, sage and cayenne pepper. Garlic and ginger are allowed but must be included in your daily carbohydrate limits. Condiments that are free of sugar and starch, such as mustard, are allowed in all phases. In later phases, choose sugar-free, low carb condiments and include them in your daily carbohydrate limits.
Fats
Butter, no sugar added mayonnaise, olive oil and vegetable oils are allowed. Prepared salad dressings are allowed if they contain 2 grams or less of net carbs per 1 to 2 tablespoon serving; include them in your daily carbohydrate limits.
Sweeteners
Artificial sweeteners are allowed but must be included in your daily carbohydrate limits.
Beverages
Sugar-free beverages are allowed including diet soda, no calorie flavored waters, water, and regular coffee or tea, decaffeinated preferred.
Alcohol
Alcohol is not allowed during Phase One of the diet. Alcohol is permitted in small amounts in later phases but must be included in your daily carbohydrate limits.
Fruits
Fruits are not allowed during Phase One of the diet. During Phase Two you may have fruits that provide 5 grams or less of net carbs per serving. These include ¼ cup of blueberries, raspberries, strawberries, cantaloupe or honeydew melon, tomato juice, lemon juice or lime juice. During Phase Three you may add fruits that provide 10 grams or less of net carbs per servings. These include one small banana, one half of an apple, one half of a grapefruit, 1/4 cup of grapes, cherries or mango, 1/2 cup of grapes or watermelon, or one whole peach, guava, kiwi or plum. During Phase Four, you may have any fruit but must include it in your daily carbohydrate limits.
Nuts and Seeds
Nuts and seeds are not allowed during Phase One of the diet. During Phase Two you may have nuts and seeds that provide 5 grams or less of net carbs per serving. These include 30 almonds, 9 cashews, 6 tablespoons of hulled sunflower seeds, 12 macadamias, 10 Brazil nuts, 10 pecan halves, 14 walnuts or 50 pistachios. You may continue to have nuts and seeds in following phases, but must include them in your daily carbohydrate limits.
Whole Grains
Whole grains are not permitted during Phases One or Two. During Phase Three you may begin to add whole grains to your diet that contain 10 grams or less of net carbs per serving. These include 1/2 cup of cooked oatmeal or 1/4 cup of brown rice or whole wheat pasta. During Phase Four you may add more grains to your diet but must include them in your daily carbohydrate limits.
Member Comments