The Atkins Diet is a low-carbohydrate diet for weight loss. The theory behind the diet is that if you severely restrict the amount of carbohydrates you eat, your body will get its fuel from stored fat and you will lose weight. Consult your doctor before you start any weight-loss program or diet that restricts entire food groups.
Net Carbs
For most foods, the net carb count determines how much of them you can eat on the Atkins Diet. You can calculate the net carbs in a food by subtracting the amount of dietary fiber in a serving from the total number of carbohydrates. According to the Atkins Diet, the net carbs are the kinds of carbohydrates that can increase your blood sugar levels and slow down or prevent your weight loss.
Protein and Fat
Every meal on the Atkins Diet should contain 4 to 6 oz. of protein, or more if you are a taller person. Sources such as beef, poultry, pork, fish and eggs do not contain carbohydrates, and tofu is a vegetarian option. The Atkins Diet does not recommend trimming the visible fat from your meat, but if you do, be sure to add some extra fat to the rest of your meal, such as butter on your vegetables. On Atkins, you can eat fats such as oils, butter or mayonnaise.
Phase One Carbohydrates
During Induction, or Phase One, you can eat 20 g net carbs per day, with limited amounts of low-carbohydrate foods such as full-fat cheese, sour cream or sugar-free salad dressings. You should get 12 to 15 g of net carbs from non-starchy vegetables. You can have raw salad vegetables such as romaine lettuce, cucumber or radishes, or cooked vegetables such as broccoli, onion, collard greens or eggplant. You can also have sugar-free beverages without caffeine such as water or decaffeinated coffee or tea.
Carbohydrates in Later Phases
After Induction come Phase Two, Ongoing Weight Loss, and Phase Three, Pre-Maintenance. Your net carb limit increases, and you can add healthy sources of carbohydrates into your diet. You can start to eat limited amounts of nuts, seeds, berries and winter squash. Once you reach your Atkins Carbohydrate Equilibrium during Lifetime Maintenance, the Mayo Clinic states that you will probably be eating about 45 to 100 g net carbs per day. You may be able to include some whole grains and more fruits in your diet.
Prohibited Foods
Certain foods are prohibited on the Atkins diet regardless of the phase that you are in. You should not eat foods with trans fats from partially hydrogenated oils such as those in many fried foods and fast foods, or from processed foods like snack cakes, cookies and crackers. You should also avoid luncheon meats, cold cuts and hot dogs with added nitrates and foods that are high in refined grains or added sugars.
Member Comments