In 2008, "Diabetes Care" revised its previous stand against low-carbohydrate dieting by stating that these diets may be effective in losing weight. The Atkins weight-loss plan falls into the low-carb dieting category. Atkins is based on restricting sugars and processed carbohydrates and doing away with all trans fats. The diet promotes complex carbohydrates, or fiber, and heart-healthy oils such as olive oil. The Atkins diet is divided into four phases, all allowing snacks.
Meat
On the Atkins diet, most meat carries a zero carb count. This makes a drumstick, a couple of ounces of turkey breast or a chicken wing with no sauce acceptable snacking options. Exceptions exist, however, such as calf liver at 10.4 carbs per 6 oz., goose liver at 5.9 carbs for 3.5 oz., beef jerky at 3.1 carbs per 1 oz. and half a chicken back with skin at 4.7 carbs. Luncheon, or deli, meats may contain half a carb per slice, on average.
Cheese
The majority of cheeses, with the exception of cottage cheese, have less than 1 g of carbs per 1-oz. serving. This makes it an acceptable snack option. A couple of ounces of cheddar or American cheese, ham and cheese roll-ups with mustard, or goat cheese sprinkled with olive oil and oregano, are low-carb options. Keep unscheduled snacking to a minimum in phase one of the Atkins diet.
Eggs
The Atkins diet recommends building snacks into the daily meal plan. Eggs are a simple, low-carb snack option, whether hard-boiled, scrambled or deviled. Chicken eggs fall under the one carb count at about half a carb each, depending on the size. Other poultry eggs, such as duck and goose eggs, are one or two carbs each.
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