The Atkins Diet is a strict, low-carbohydrate, high-protein diet. It was developed in 1963 by Dr. Robert C. Atkins based on a series of articles he had read in the "Journal of the American Medical Association" that suggested that the body responds to a low-carb diet by burning stored fat. There are four phases of the diet: Induction, Ongoing Weight-Loss, Pre-Maintenance and Maintenance. Although they differ slightly in terms of how many carbohydrates you can eat each day, they all follow the same basic principle in that they involve eating meals rich in proteins and vegetables and low in sugars and other starches.
Proteins
The biggest staple of the Atkins Diet is protein: fish, fowl, eggs, beef, pork, venison and shellfish (though mussels and oysters do contain some carbs so should be eaten in moderation). Processed meats such as bacon, ham and cold cuts can contain added sugars and should be monitored. Although nuts, seeds and legumes are high in protein, they must be closely monitored during the Atkins Diet because they do contain some carbohydrates.
Vegetables
The Atkins Diet recommends getting most net carbohydrates from vegetables. Those lowest in carbohydrates are salad vegetables---veggies typically eaten raw---such as lettuces, mushrooms, cucumbers and peppers. Cooked vegetables such as asparagus, artichokes, broccoli and cauliflower are also OK, but they are slightly higher in net carbs. Starchy vegetables such as carrots, potatoes and yams should be eaten sparingly, if at all.
Fruits
Savory fruits such as tomatoes, olives and avocados are good to eat during the Atkins Diet. Sweeter fruits such as berries can be eaten in moderation in the later phases of the diet.
Dairy
Cheeses contain few carbohydrates and can be eaten in moderation during the Atkins Diet. Cream is also OK. However, ice cream and milk contain added sugars so they should be avoided.
Beverages
During the Atkins Diet, you should drink eight glasses of water a day. It is also OK to consume club soda, diet soft drinks (with no added sugar), broth and coffee and tea (with cream but not sugar). Regular soft drinks should be avoided, as well as alcohol. Although some spirits contain no carbohydrates, the body preferentially burns alcohol over fat, so consuming alcohol can inhibit weight loss.
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