When you monitor your carbohydrate intake while you are on the Atkins Diet, it helps you to create grocery lists, plan meals and maintain weight loss goals. Reducing the intake of carbohydrates helps the body change to burning fat for energy primarily. When you eat meals that are high in protein and low in carbohydrates, it increases the chance for weight loss when following Atkins. Referring to a list of acceptable low carbohydrate foods will help you maintain the ease of being successful on the Atkins Diet.
Carbohydrate Grams: Up to 5
Consuming foods less than 5 grams (g) of carbohydrates per serving is recommended for the first phase of the Atkins Diet. During the Induction Phase, carbohydrate consumption is at its lowest, as the body's metabolism adjusts to burning fat for energy. Low carbohydrate foods in this category include butter, sour cream, all cheeses, beef/chicken broth, fresh herbs, garlic, olives and pickles. Vegetables low in carbohydrates include lettuce, asparagus, mushrooms, onions, peppers and spinach. Six ounces of most every type of meat, poultry or fish is between zero to 5g carbohydrates. Eggs can be eaten liberally while you are on Atkins.
Carbohydrate Grams: 5 to 15
Including additional foods that are relatively low in carbohydrates becomes appropriate during the next phases of Atkins. Foods with a carbohydrate content between 5g and 15g includes whole milk, most nuts and seeds, minestrone and chicken noodle soup. Vegetables, such as artichokes, peas and squash, have higher carbohydrate values and may be added during this phase. Applesauce, avocados, grapes, berries, mango and kiwi belong in this category and may be enjoyed as an additional food during this phase of Atkins.
Carbohydrate Grams: 20 and Up
Limiting foods high in carbohydrates is essential to losing weight during Atkins. Healthy but high carbohydrate foods in this category include most fruits, especially apples, bananas and pears. Lima, kidney, garbanzo and navy beans are all more than 20g of carbohydrates in a small serving. Examples of high carbohydrate and fattening foods that should be completely avoided include cheeseburger with bun and french fries, bean burrito, pizza, chips, pretzels, doughnuts, milkshakes and apple pie.
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