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Amount of Vegetables Allowed on Atkins

The Atkins Diet focuses on eating primarily protein and fat sources while restricting carbohydrates to aid weight loss. Protein and fat are more satiating, creating a feeling of fullness which curbs hunger and results in fewer calories ingested. Carbohydrate consumption is limited in Atkins until later phases of the diet. Vegetable consumption is encouraged but restricted with the diet. The amount of vegetables you are allowed to eat on Atkins varies according to the phase of the diet. Before beginning any diet plan, you should consult a physician.

  1. Phase One

    • The induction phase allows 20 g of carbohydrates coming from vegetable sources. The goal during the first phase is to cut out most carbohydrates from your diet. Consume only non-starchy vegetables such as broccoli or salad greens. You receive only 10 percent of your daily calories from carbohydrates during the first phase. Eat lean protein sources like poultry or eggs and good fats like olive oil. Phase one lasts for approximately two weeks, depending on the weight loss goals you set.

    Phase Two

    • The second phase of Atkins encourages you to increase carbohydrate consumption. You can eat 40 g to 60 g of carbohydrates each day from sources such as vegetables, berries, seeds and nuts. Focus on eating lean protein sources and good fats. Remain in phase two until you reach within 5 to 10 lbs. of your goal weight.

    Phase Three

    • Phase three concentrates on slowing down your weight loss to help promote a permanent lifestyle change. Increase carbohydrate consumption by 10 g each week. If your weight loss stops, you must cut back on carbohydrate consumption. Add a wider range of carbs to your diet. You are allowed to eat starchy vegetables like carrots, yams or white potatoes. You can also consume legumes like lentils, black beans or fava beans.

    Phase Four

    • The fourth stage is the maintenance phase. Once your goal weight is reached the Atkins diet advises that most people can eat between 45 g and 100 g of carbohydrates a day while maintaining their goal weight. The Atkins food pyramid stresses eating foods from both the meat and vegetable food groups during phase four.

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