The Atkins diet is a popular low-carb diet that emphasizes eating protein, fat, and vegetables while limiting carbohydrates. There are four phases to the Atkins diet, starting with a very strict induction phase and gradually adding more carbs back in until you find your personal carb balance for weight loss or maintenance. Here is a quick overview of the foods you can eat in each phase of the Atkins diet:
Phase 1: Induction
The induction phase is the most restrictive phase of Atkins. It typically lasts 2 weeks and allows only 20g net carbs per day. The goal is to switch your body from primarily burning glucose to burning fat for fuel, a process called ketosis. Foods to eat in induction include:
- Meat: Beef, pork, lamb, chicken, turkey, fish, shellfish
- Eggs
- Cheese
- Low carb vegetables: Leafy greens, broccoli, cauliflower, asparagus, green beans
- Fats and oils: Butter, olive oil, coconut oil
- Nuts and seeds in moderation
Foods to avoid in induction include:
- Grains: Bread, pasta, rice, oats
- Starchy vegetables: Potatoes, corn, peas
- Fruits
- Beans and legumes
- Sugar
- Processed foods
Phase 2: Balancing
Phase 2, also called balancing, is when you slowly start adding low glycemic index carbs back into your diet. This phase typically lasts until you are around 10 pounds from your goal weight. In this phase you add:
- More vegetables including tomatoes, carrots, onions, artichokes
- Some fruits like berries, melon, apples
- Nuts and seeds
- Legumes like lentils, black beans
- Starchy vegetables in moderation like sweet potatoes, winter squash, turnips
- Full fat dairy
The key is to add these foods back slowly while monitoring your weight, hunger and other symptoms. Stop adding back a certain carb if it affects your progress. You still need to restrict processed foods, sugar, and grains in this phase.
Phase 3: Pre-Maintenance
Pre-maintenance is when you are close to your goal weight, around 10 pounds or less away. In this phase you can start to further increase healthy carb sources in moderation. Foods allowed include:
- All vegetables
- All fruits
- All nuts and seeds
- Legumes
- Whole grains like oats, brown rice, quinoa
- Starchy vegetables
- Tubers like potatoes and sweet potatoes
- Full fat dairy
- All meats, poultry, fish
Although carb sources are expanded, you still need to be mindful of portions and avoid processed carbs and sweets. Weigh yourself regularly and cut back carbs if you gain.
Phase 4: Lifetime Maintenance
In the maintenance phase you have found your carb tolerance for maintaining your goal weight. You can eat from all food groups while keeping refined carbs and sugars limited. To stay in maintenance:
- Weigh yourself weekly
- Exercise regularly
- Don’t go overboard on carb portions
- Cut back carbs if you gain
It’s normal to go back through previous phases periodically if you gain weight. The Atkins diet focuses on finding your personal carb sweet spot for maintenance.
Foods to Eat on Atkins
Here is more detail on the main foods encouraged in all phases of Atkins:
Protein Foods
Protein foods are unlimited on Atkins. Eat protein at each meal. Good protein sources include:
- Beef
- Pork
- Chicken
- Turkey
- Fish and seafood like salmon, tuna, shrimp
- Eggs
- Full fat dairy like cheese and plain yogurt
Non-Starchy Vegetables
Load up on these low carb vegetables:
- Leafy greens – spinach, kale, lettuce, etc.
- Broccoli
- Cauliflower
- Asparagus
- Cucumbers
- Celery
- Mushrooms
- Bell peppers
- Onions
- Green beans
- Zucchini
- Cabbage
Healthy Fats
Include sources of healthy fat with each meal:
- Avocados
- Olive oil
- Coconut oil
- Butter
- Ghee
- Nuts and seeds like almonds, walnuts, sunflower seeds
- Olives
Berries
Berries are the lowest sugar fruits. Consume in moderation on phase 2 and beyond:
- Blueberries
- Raspberries
- Blackberries
- Strawberries
Foods to Avoid on Atkins
Here are the main foods to restrict or avoid on Atkins:
Grains
Grains are very high in carbs so they are limited. Avoid in phase 1 and phase 2:
- Bread
- Pasta
- Rice
- Cereal
- Oats
- Crackers
- Barley
- Quinoa
- Corn
Beans and Legumes
Avoid beans and legumes in the early phases but add them back slowly in phase 2. Limit portions.
Starchy Vegetables
High carb vegetables like potatoes are not allowed until later phases. Ban in induction and phase 2:
- Potatoes
- Sweet potatoes
- Peas
- Parsnips
- Beets
- Corn
Fruits
Atkins limits fruits to berries in moderation in phase 2. Ban fruits in earlier phases:
- Bananas
- Apples
- Oranges
- Grapes
- Pineapple
- Mangoes
- Pears
Sugar and Sweets
Sugar must be avoided, including:
- Table sugar
- Brown sugar
- Honey
- Maple syrup
- Candy
- Ice cream
- Cake
- Cookies
- Soda
- Sweetened drinks
Artificial sweeteners may be used in moderation.
Sample Phase 1 Atkins Meal Plan
Here is a sample day of phase 1 induction meals and snacks to get an idea of what you might eat:
Breakfast
- Fried eggs with spinach and bell pepper
- Turkey bacon
- Black coffee
Snack
- Small portion nuts
- String cheese
Lunch
- Cobb salad with chicken, bacon, eggs, avocado, onion, mushrooms
Snack
- Celery sticks with cream cheese
- Handful of berries
Dinner
- Grilled salmon
- Sauteed zucchini
- Side salad with olive oil dressing
shopping list for Atkins
When grocery shopping on the Atkins diet, stock up on:
- Protein sources: Beef, chicken, fish, eggs, full fat dairy
- Non-starchy vegetables: Leafy greens, broccoli, cauliflower, asparagus, peppers
- Fats and oils: Olive oil, avocado oil, coconut oil, butter
- Nuts and seeds: Almonds, walnuts, sunflower seeds
- Cheese
- Berries
- No-sugar condiments: Mustard, hot sauce, vinegar, lemon juice, herbs
- Beverages: Water, unsweetened tea, black coffee
Limit or avoid:
- Grains: Bread, pasta, rice, cereal
- Beans and legumes
- Starchy vegetables: Potatoes, corn, peas
- Fruits other than berries
- Sweets and desserts
- Sugary condiments and sauces
- Soda, juice and other sweet drinks
Atkins Diet Pros and Cons
Here is a quick overview of some of the pros and cons of the Atkins diet to help you determine if it is right for you:
Pros:
- Encourages consumption of protein, fat and vegetables which provide satiety and sustained energy levels.
- Does not require calorie counting or portion control.
- Promotes rapid weight loss especially in the initial induction phase.
- Can reduce cravings for sweets and unhealthy carbs.
- Lowers triglycerides and raises good HDL cholesterol.
- Allows flexibility in food choices as long as carbs are controlled.
- Teaches carb tolerance levels for weight maintenance.
Cons:
- Very restrictive during induction phase which can be difficult to stick to.
- Significant carb restriction even into maintenance phase.
- Potential side effects during initial phases like headache, fatigue, constipation and bad breath.
- Nutritional deficiencies possible if vegetable intake is not sufficient.
- Strict lifetime carb monitoring required for maintaining weight loss.
- Not suitable for some groups like pregnant or breastfeeding women, diabetics, those on certain medications.
- Lack of long term clinical studies on effectiveness and safety.
Conclusion
The Atkins diet is a low-carb diet that emphasizes protein, fats, and vegetables while restricting sources of carbs in phases. There is no calorie counting required. The four phases start very restrictive initially then gradually add healthy carbs back in as you near your goal weight.
Foods to eat include meat, poultry, fish, eggs, full fat dairy, leafy greens and other non-starchy vegetables, fats and oils, nuts and seeds in moderation and some berries. Foods to avoid include grains, fruits other than berries, beans and legumes, starchy vegetables, and all sweets and desserts.
The Atkins diet can promote quick weight loss but requires strict lifetime carb monitoring to maintain results. It may not be suitable for everyone so consult a doctor before starting. Overall, the Atkins diet can be an effective low-carb approach to weight loss if followed correctly in a phased approach.
