The Atkins Diet claims you will lose weight when your dietary carbohydrate intake is low enough because your body will use stored body fat, not carbohydrates from food, for energy. The Atkins low-carbohydrate diet emphasizes protein and fats, and restricts your intake of carbohydrate sources, such as grains, legumes, fruits, vegetables and nuts. All phases of Atkins allow some vegetables, but a low-carbohydrate diet is not likely to be nutritionally adequate, so talk to a nutritionist about a healthy weight loss plan if you are overweight.
Diet Overview
The Atkins Diet states you can lose up to 15 lbs. in your first two weeks, and about 2 lbs. per week for the majority of your weight-loss journey. On this diet, you count your net carbs, or the total carbohydrates in a food minus the dietary fiber. Do not go over your limit daily net carbs, which is lowest in Phase 1, Induction. Your net carbs gradually increase through Phase 2 and 3, and they are highest in Phase 4, Lifetime Maintenance. Vegetables provide carbohydrates, and each phase of the Atkins Diet only allows specific types and amounts of vegetables.
Phase 1 Vegetables
You get 20 g net carbs per day during Phase 1, or Induction, and 12 to 15 g should come from foundation vegetables. These are high-fiber, nonstarchy choices, and you can have them cooked or raw. Options include salad greens, broccoli, cauliflower, tomatoes, cabbage, onions, radishes, cucumber, alfalfa sprouts and eggplant. Other net carbs on Induction come from full-fat cheese and sour cream, and this phase emphasizes carbohydrate-free proteins and fats, such as meat, poultry, eggs, fish, butter and oil.
Phase 2 Vegetables
Phase 2, or Ongoing Weight Loss, is typically the phase of Atkins that lasts the longest. After leaving Phase 1, increase your carbohydrate intake by 5 g daily net carbs per week until you are losing about 2 lbs. per week. Continue to eat Phase 1 foods, including foundation vegetables, and increasing your intake provides more dietary fiber, vitamins and minerals. Along with nuts, berries and seeds, Phase 2 adds tomato juice, which has nearly 5 g net carbs per 1/4 cup. Continue to avoid starchy vegetables, and stay in this phase until you are within 10 lbs. of your goal weight.
Phase 3 and 4 Vegetables
Slow down your weight loss during Phase 3, or Pre-Maintenance, by adding in 10 g daily net carbs per week. You can eat the same vegetables as during Phase 2, and add in starchy vegetables. Cooked acorn squash, yams, white potatoes and carrots all have about 10 g net carbs per 1/2 cup. They are good sources of dietary fiber and vitamin A. The vegetable choices on Phase 4, Lifetime Maintenance, are the same as for Phase 3, but you may be able to include greater quantities per day while staying within your net carb limit.
Member Comments