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What Can a Person Eat on the Atkins Diet?

The Atkins Diet was created by Dr. Robert Atkins. It is a low carbohydrate diet that avoids highly-processed carbohydrates such as flour, sugars, and high fructose corn syrup. The diet emphasizes whole unprocessed foods low in sugar. Many dieters have had a great deal of success with weight loss on the diet and adhere to the eating plan for life. As with all diets, the Atkins diet is not without controversy.

  1. Proteins

    • Lean meats and fish are eaten liberally on the Atkins diet. They include: tuna, salmon, sole, trout, flounder, sardines, herring, chicken, turkey, duck, goose, Cornish hen, quail, pheasant, oysters, mussels, lobster, squid, clams, beef, bacon, pork, veal, venison and ham. Oysters and mussels are to be limited to four ounces a day. The same is true for organ meats. Eggs are also recommended.

    Cheese

    • Three to four ounces of cheese a day is permitted. This include hard, semi-soft, aged, and full fat cheeses such as Cheddar, goat cheese, cream cheese, Gouda, blue cheese and Swiss.

    Vegetables

    • Two to three cups a day of vegetables are permitted and encouraged for their high fiber content. These include: Alfalfa sprouts, mushrooms, arugula, endive, parsley, escarole, bok choy, peppers, celery, fennel, radicchio, chicory, jicama, radishes, chives, lettuces, cucumber, mache and sorrel.

    Fats and Oils

    • Butter is allowed. Margarine should be avoided. Olive oil, canola oil, walnut oil, grapeseed oil, soybean oil, sesame, safflower and sunflower oil are premitted

    Beverages

    • Water is a must, and drinking at least eight ounces a day is encouraged. Also clear broths, bullion, club soda, two to three teaspoons a day of heavy or light cream, decaffeinated coffee and tea, diet sodas (with Splenda), herbal tea, and lemon and lime juice may be taken freely.

    Alcohol, Friut, Grains

    • Alcohol, grains, and fruit (with the exception of melons) are not permitted in the first two weeks on the Atkins Diet. After that time, they are introduced in limited quantities.

    Four Phases

    • The Atkins Diet is broken down into four phases; Introduction, Weight Loss, Pre-Maintenance, and Maintenance. It is not for everyone and as with any dietary program you should always contact your health care provider before you begin a strict and limited diet.

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