Foods To Eat On The Atkins Diet

The Atkins Diet is a weight-loss and weight-management program that focuses on the consumption of foods higher in proteins and fats, while eschewing refined carbohydrates and sugars. A study from the University of Cincinnati compared obese people following the Atkins diet or a more typical diet. After 6 months, the results showed that the Atkins group lost 18.5 pounds on average versus only 8.5 for the other group. Discuss diet and nutritional concerns with your doctor prior to embarking on any specific regimen.

Meat, Fish, and Eggs

Meat is a large component of the Atkins diet since it is high in protein and low in carbs. Foods high in protein help to stabilize blood sugar levels, avoiding sudden increases in hunger and subsiding cravings. Most types of meat such as chicken, turkey and lean beef are allowed in unlimited quantities. Most types of seafood are also permitted on the diet plan, including fatty fish such as salmon, herring and mackerel. Eggs are a complete protein source and are ideal for meals and snacks. One large egg contains approximately 75 calories, 6 g of protein and 0 g of carbs.

Vegetables

Despite being a carbohydrate, vegetables are allowed on the Atkins diet. However, non-starchy vegetables are encouraged over the starchier root vegetables, such as white potatoes.

Vegetables that have a high water content are filling, nutrient-rich, and allow you to eat more food for fewer calories. These include artichokes, celery, cucumbers, peppers, broccoli, cauliflower, tomatoes, zucchini and spaghetti squash. Green, leafy vegetables are the foundation for salads and may serve as a bun for burgers as well. These include spinach, kale, Swiss chard and collard greens.

Cheese

Cheese is permissible on the Atkins diet and can include any of the hard cheeses such as cheddar, gouda, mozzarella, blue, Swiss and goat. Cottage cheese is also encouraged after the initial phase of the program when you have adjusted to the new way of eating. A typical 3- to 4-oz. serving of cheese is high in protein, moderate in fat and contains little or no carbohydrates.