The Atkins diet was developed in the 1960s by Dr. Robert Atkins. It is a low-carbohydrate, high-protein diet that is designed to maximize the body's ability to burn fat. The diet involves avoiding foods high in sugar and carbs that cause insulin to spike, as insulin prompts the body to store fat.
Meats
Fish, fowl, shellfish, meat and eggs are staples of all of the phases of the Atkins diet, because they are very low in carbs and high in protein. It's best to stick with fresh, unprocessed meats because processing can add sugar. Because of this, limit your consumption of bacon, ham and cold cuts. Oysters and mussels also contain a small amount of carbs.
Vegetables
Low-carb vegetables are another important component of the Atkins diet. Most of your additional net carbs (total carbs minus fiber) should come from vegetables since they are so high in vitamins. Some of the lowest carb vegetables include lettuce, mushrooms and cucumbers. Cooked vegetables, such as broccoli, cauliflower, artichokes and asparagus, are also good, but they are slightly higher in carbohydrates. Starchy vegetables, such as carrots, potatoes and yams, should be avoided during all but the final two phases of the Atkins diet: pre-maintenance and maintenance (and even then, consumption should be limited).
Beverages
Beverages are fine during Atkins if they are carb-free. These include water, club soda, diet soda (if it has no carbs), broth or bouillon, and coffee and tea (with cream, but no sugar). Beverage no-nos include fruit juices, regular sodas and alcohol. Although spirits have no carbs, your body will burn calories from them before it burns fat.
Other Foods
Many other types of foods can be eaten in moderation during the Atkins diet. These include cheese, nuts, seeds, legumes and fruits. All of these foods contain some carbohydrates, so it is important to eat them according to your daily carbohydrate allowance, which depends on the diet phase you are in.
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