The Atkins diet is an effective low glycemic weight loss diet, that allows for rapid fat loss. Dieters on the Atkins diet complete four phases: an induction phase that allows almost no carbohydrate intake; a weight loss phase that involves low carb intake; a pre-maintenance phase that acts as a halfway point between weight loss and maintenance; and a final maintenance stage that helps the dieter to keep the weight off. While on the Atkins diet, you can consume a number of healthy, low glycemic foods to help you feel full without raising your blood sugar and slowing your weight loss.
Lean Meats
One type of low glycemic food that may make up a significant portion of your diet on the Atkins is lean meat. Lean meats include cuts of chicken or turkey with the skin removed, since the skin contains significant levels of unhealthy fat. Turkey and chicken each provide an extremely rich source of complete protein with very little saturated fat. The meat is also extremely low in carbohydrates, and support the low carbohydrate intake required on the Atkins diet. Broiling, baking, steaming or grilling chicken or turkey breasts allows you to enjoy the foods on the Atkins diet without added sugars or saturated fats.
Fish
Another source of low-glycemic food on the Atkins diet is fish. Many types of fish, such as tuna and salmon contain high levels of complete protein, as well as healthy oils. Specifically fish oil typically contains omega-3 fatty acids, molecules that lower blood cholesterol and blood pressure, as well as protect against heart disease, according to the University of Maryland Medical Center. Fish contains little to no carbohydrates, and therefore will not increase your blood sugar following consumption. Adding steamed, canned, grilled or broiled fish into your diet allows you to follow Atkins and lose weight while eating protein from a variety of sources.
Vegetables
On the Atkins diet, essentially all your carbohydrate intake comes from vegetables. Vegetables provide a source of fiber in an otherwise relatively low-fiber diet, to prevent digestive irregularity, as well as vitamins and minerals to help ensure you receive the proper nutrients on the diet. While on the Atkins diet, opt for low-glycemic vegetables such as arugula, endive, leeks and spinach that provide nutrition without significantly increasing your blood sugar. Incorporating vegetables into salads, soups and entrees along with higher-protein foods helps you maintain a balanced diet, while still losing weight.
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