Atkins Nutritional Approach, or Atkins, is a low-carbohydrate, high-protein and high-fat diet for weight loss and maintenance. The diet recommends including meat in your plan, but you can modify the diet to be meatless or vegetarian. Atkins severely restricts nutritious foods such as whole grains, vegetables and legumes, so talk to your doctor before you start the diet.
Atkins Overview
On Atkins, you count net carbs to limit your food intake. The net carbs in a food are the carbohydrates that increase your blood sugar levels, and you can calculate them by subtracting the dietary fiber from the total amount of carbohydrates, measured in grams. During phase 1, Induction, you have only 20 g daily net carbs, which forces your body to burn stored fat instead of dietary carbohydrates. You gradually increase your net carbs during phase 2, Ongoing Weight Loss and phase 3, Pre-Maintenance, until you reach your daily net carb level for phase 4, Lifetime Maintenance at your goal weight.
Semi-Vegetarian Proteins
Atkins emphasizes protein and fat, and you should include at least 4 to 6 ounces of protein foods at each meal. Meat, such as beef, pork and veal, does not have carbohydrates, and you can have as much of them as you want on a regular Atkins plan. According to MayoClinic.com, some individuals are semi-vegetarian, or flexitarian, which means that you exclude meat from your diet, but you include poultry, fish and shellfish. These protein foods are low-carbohydrate or carbohydrate-free, and they are allowed on Atkins.
Ovo-Lacto Vegetarian and Vegan Proteins
If you are an ovo-lacto vegetarian, that means that you do not eat meat, poultry, fish or shellfish, but you eat eggs and dairy products. Eggs are carbohydrate-free and you can use them for your protein source on a meatless Atkins diet, just like you can on a regular Atkins diet. If you are vegan and do not eat any animal-based foods, you can have tofu for your protein source, but remember to count the net carbs in your daily total. Other foods on Atkins are vegetarian, such as vegetables, oils and small amounts of fruit, nuts and beans during the later phases.
Other Information
According to MayoClinic.com, a primary concern with Atkins is that it can be high in saturated fat and cholesterol. A potential benefit of your meatless Atkins diet is that it can be healthier if you choose lean or vegetarian protein, such as chicken or tofu. A meatless Atkins diet can still be high in saturated fat and cholesterol if you have a lot of egg yolks, butter and full-fat cheese. Also, the diet is low in dietary fiber from healthy fruits, vegetables, beans and whole grains.
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