The Atkins diet, heavy on protein and fats and low in carbohydrates, has many dietary restrictions, particularly in the first few weeks. While some foods are allowed in large quantities, others aren't allowed at all, and that includes even a small taste. One small piece of candy can throw you out of ketosis, the state of fat-burning that Atkins followers enter when they avoid almost all carbohydrates. Knowing what's allowed and what's not, and following the rules diligently, is essential to losing weight on the Atkins diet.
Sugars
Simple sugars--including all types of candy, cookies, cakes, snack foods and soft drinks, and just about everything else you might crave--are forbidden on the Atkins diet. It's not just unhealthy sugars that are banned; fruits, except for blueberries, raspberries, strawberries and cantaloupe, also can't be eaten on the Atkins diet until Phase 3. Even after fruits are allowed, you must carefully add up the carbohydrates you consume. When you're following the Atkins diet, not even a taste of forbidden foods is allowed. Part of the weight loss comes from the fact that the body burns stored fat for energy when carbohydrates aren't available. If carbohydrates are available, your body burns them first. Sugar-free substitutes are allowed on the diet.
Starches
Starches, which include potatoes, pasta, rolls, English muffins, rice, muffins and most types of bread, are not allowed on the Atkins diet, with a few exceptions. You can't eat them in the two-week induction period or in the Phase 2 weight loss period, because all starches contain a significant number of carbohydrates. It doesn't matter that starches are complex carbohydrates or whether the grains are refined or whole grains. Low-carbohydrate versions of starches, such as low-carb breads, pita pockets or rolls, are allowed after the induction phase. Brown rice, whole grain pasta and oatmeal can be eaten in Phase 3 of the diet.
Processed Foods
Processed foods contain a number of hidden calories, and often hidden sugars. Even diet meals that proclaim their benefits for weight loss contain carbohydrates in much higher quantities than allowed on the Atkins diet. Unless you read labels very carefully, even foods that appear to be within Atkins limits, like meat loaf, can add unwanted carbohydrates to your daily intake. Atkins does allow its own processed food to be eaten on the diet, including protein bars, shakes, pasta and all-purpose baking mix, which allows you to make low-carb pancakes and top them with sugar-free syrup. The good news is that you can freely eat the bacon and sausage that go with the pancakes: they're protein and fat, two unrestricted items on the Atkins diet.
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