The Atkins Diet is a low-carb nutritional approach based on the idea that the body will convert fat into energy when it is deprived of carbohydrates. Throughout the various phases of Atkins, different foods will be added to the acceptable list of things to eat. In the beginning the participant will be in the Induction phase until at least half of his goal weight has been shed. This phase restricts more than any other phase.
Fish and Shellfish
Animal products, specifically protein sources, are permitted and encouraged during Phase One and throughout the entire Atkins diet. Examples of fish recommended by Atkins include flounder, salmon, tuna, trout, sardines and herring. Shellfish like clams, crab, shrimp and oysters are allowed in all phases. Atkins.com recommends only eating 4 ozs. of mussels or oysters due to their higher carb content.
Poultry
Poultry is permitted in all phases of Atkins as long as it is baked, broiled, grilled or prepared in any other manner that does not add extra unhealthy fat content to the meal, such as frying. Even fattier types of poultry, like duck or goose, are permitted. Cornish hen, chicken, pheasant and turkey can be consumed in all phases. Eggs of all types are permitted in all phases of Atkins.
Other Meats
Several other varieties of meat are recommended in all phases of Atkins but some are less desirable due to additives like sugar and nitrates. Choices include bacon, beef, ham, pork, venison and veal. When selecting any of these meat sources the leanest cut is best. Deli meats are permitted but in small quantities due to the preservatives and potential for carbohydrates.
Dairy
Many cheeses are recommended during even the first phase of Atkins. Participants have to consider the carb content in cheese and limit their intake accordingly. Atkins.com says that an ounce of cheese can typically contain 1 g of carbs. Cheeses that meet these nutritional values include blue cheese, cheddar, cream cheese, feta, gouda, mozzarella, parmesan and swiss.
Vegetables
Vegetables contain carbohydrates but during Phase One participants are permitted 12 to 15 grams of net carbs per day. Getting carbs from vegetable sources is more desirable than from grain or refined sugar products. Vegetables are filling and contain minimal carbs per serving, making them a good snack when participants are hungry between meals. Non-starch vegetables, like greens, cucumber and mushrooms, contain less than 1 gram of carbs per serving. Servings can range from 1/2 cup to a full cup. Vegetables to limit or avoid include white potatoes, corn, lima beans and peas. Some of the starchy vegetables are introduced back into the diet in Phase Two and Phase Three. In Phase Four nearly all beans, nuts and legumes are introduced into the diet including lima beans, lentils, chickpeas and pinto beans.
Condiments and Seasonings
Herbs, especially the fresh variety, are encouraged in all phases to provide variety and flavor to all Atkins approved foods. Salad dressings are limited slightly during Induction but are permitted throughout the diet in moderation. About 2 grams of carbs per serving is ideal states Atkins.com. Choices during induction include 2 tbsp. of blue cheese dressing, Caesar dressing, Italian dressing, Ranch and oil and vinegar.
Healthy fats are an important part of the Atkins diet. Participants should opt for real butter, olive oil and vegetable oils like canola, walnut and sesame. The oils should not be used for frying but can be used to saute foods.
Beverages
Sugar-free drinks are permitted during Induction and future phases of Atkins. The key is selecting items that are low in carbs to avoid going over the daily allowable limit. Carbs from sugar provide no nutritional value. Instead participants should opt for carbs from vegetables and grains sources in the later phases.
Drinks recommended include club soda, coffee, tea, diet soda, herbal tea free of barley or fruit sugar and at least 64 ounces of water per day.
Fruits
Fruits are introduced slowly in Phase Three and Phase Four of Atkins. Following the daily limit on carbs and eating servings accordingly are important when introducing these carbohydrates into the diet. Apples, cherries, grapes, mango and watermelon are all good choices. Dried fruits are limited or restricted due to their high sugar content and reduced nutritional value.
Grains
Whole grains, mixed grains and other grain foods are permitted in the later Atkins phases. White flour products and sugary treats are to be limited to occasional consumption only. Better grain sources include oatmeal, whole wheat pasta and brown rice.
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