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Atkins Diet Foods

While there is a fair amount of confusion surrounding the Atkins diet, this diet is actually much simpler than what most people think. This diet allows food that is quite basic, unprocessed and generally looked upon as healthy.

The Specifics

In accordance to the Atkins diet, a dieter should ideally eat a fair amount of fat and protein, and restrict the carbohydrate intake. While most fruits & vegetables are essentially carbohydrate rich, having little protein and fat content, they do have substantial quantities of fiber.

People with inadequate knowledge about the Atkins diet tend to assume that Atkins followers do not get to eat fruits & veggies. However, in accordance to the diet, a dieter is required to have salad as well as vegetables everyday even in the most restrictive ‘induction’ stage.

When the guidelines are adhered to, a large number of people tend not to notice. A usual breakfast could comprise of bacon and omelet, lunch could be shrimp and salad, and you could very well have some steak and veggies for dinner.
Also, this diet does not suggest that you consume fat in excess. While the intake of fat doesn’t need to be restricted in the ‘induction’ stage, the diet does require fat to be consumed judiciously in the later stages.

Food for Atkins Diet

The list given below is not an exhaustive one by any means. However, you can find some good ideas herewith to follow a stringent low carb diet.

  • Cheese: You should stay away from processed cheese such as Velveeta. However, feel free to have cheddar, boursin, cream, chevre, mozzarella, Colby, provolone, feta, swiss, ricotta, etc.
  • Beverages: You can safely have decaffeinated tea/coffee, club soda, iced and herb teas (with no sugar), seltzer, mineral water, etc.
  • Dairy: When it comes to dairy products you can have sour cream, whipped cream, crème fraiche, butter, cheese, etc.
  • Condiments/Seasonings: As long as its sugar free, it’s alright.
  • Fish: You can have an assortment of fish, some of which include cod, herring, halibut, sardines, salmon, trout, tuna, etc.
  • Fats & Oils: Fat that is present in the meat you consume; vegetable oils such as olive, peanut, walnut, rapeseed, etc; and butter, are ok to have.
  • Poultry: You can have chicken, duck, cornish hen, goose, turkey, quail, capon, as well as their eggs.
  • Meat: Beef, bacon, lamb, ham, pork, mutton, venison, veal, etc.
  • Shellfish: Crabs, clams, calamari, shrimp, oysters, lobsters, scallops, etc.
  • Vegetables: This list can get very long and includes asparagus, artichokes, alfalfa/bean/brussels/ sprouts, broccoli, celery, cabbage, eggplant, okra, mushroom, onions, olives, peppers, tomatoes, zucchini, fresh herbs, etc.

Irrespective of what you choose, you should stay away from processed foods.

Food that is forbidden

  • Caffeine should be avoided
  • Sugar is a definite no
  • Processed food found at the deli should be avoided, as these often have hidden sugar
  • Vegetables with starch are to be avoided in the early stages


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