The Atkins Diet instructs dieters to follow a low-carbohydrate diet to lose weight. During the Induction Phase of the diet, you will avoid carbs and eat mostly protein sources. This phase lasts two weeks and the next three phases involves slowly introducing carbs back into your diet.
Protein
Sources of protein can be eaten in liberal amounts when following the Atkins Diet during all phases of the eating plan. Accepted foods include crab, lobster, trout, flounder, sole, herring, sardines, chicken, turkey, duck, shrimp, veal, pork and beef. Egg and soy products are other protein sources that are not limited while following the Atkins Diet.
Vegetables
Non-starchy vegetables are permitted during all phases of the Atkins plan. Accepted foods include lettuce, peppers, broccoli, cabbage, asparagus, cauliflower, spinach, cucumbers, celery and radishes. In later phases, you can add more vegetable choices including pumpkin, eggplant, artichoke, tomatoes and peas.
Fruits
During the initial phase, fruit and fruit juice is limited. As you lose weight on the diet, a cup of fruit per day is permitted. Foods that are allowed include berries, apples, oranges and avocado.
Healthy Fats
To keep saturated fat intake under control, a range of healthy fats are permitted in moderation on Atkins. Selections include olive oil, canola oil, avocado, herring, sardines, salmon, almonds, walnuts and cashews.
Dairy
During the Induction Phase, 3 to 4 oz. of cheese is allowed per day. You do not need to choose lower calorie versions, and full fat cheddar, mozzarella, cream cheese and Gouda are allowed. Heavy cream, light cream and butter are other dairy foods permitted on Atkins.
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