The Atkins diet is very restrictive on the foods permitted, especially in the first two phases. The diet recommends various foods for each phase of the diet and followers are recommended to eat only foods that are on the permitted lists and not others for each phase.
Phase 1: Induction – Foods Permitted
Phase 2: Ongoing Weight Loss – Foods Permitted
Phase 3: Pre-Maintenance – Foods Permitted
Phase 4: Maintenance – Foods Permitted
Phase 1: Foods permitted
- All types of fish, especially oily fish – salmon, trout, sardines
- All types of game / fowl / poultry
- All types of shellfish / crustaceans
- All types of meat are allowed
- Many types of cheese are allowed, to 85-113g (3-4 ounces) per day
- Some vegetables are recommended, up to 12-15 carbs per day
- Olive oil is recommended as are other vegetable oils
- Butter is allowed
- Olives, avocado and sour cream are recommended as good fats
- Some artificial sweeteners are allowed
- Eight glasses of water are recommended each day
- Psyllium husks to alleviate constipation and provide more fibre
Phase 2: Foods permitted
- Protein and fat are recommended as the main part of the diet
- Same foods permitted as in phase 1, but with new additions
- Increase carbohydrates by 5g each week
- Only foods on the carbohydrates ladder are allowed
- Fruits are finally allowed in this phase, but not all fruits
- Only low glycemic index fruits – all berries
- Nuts and seeds – only 1 ounce (85g) per day
- Other types of dairy – cottage cheese, ricotta, cream
- More vegetables are permitted
- Psyllium husks to alleviate constipation and provide more fibre
Phase 3: Foods permitted
- Starchy vegetables – carrots, squash, peas, potato, beets
- Legumes – all beans, chick peas
- Other types of vegetables
- All types of fruit – only 10g of carbohydrates allowed
- Grains – rice, oats, corn, cereal, barley, semolina (only wholegrains are allowed)
- Alcohol
Phase 4: Foods permitted
- Eat mostly protein foods – meat, eggs, soy, fish, poultry, cheese
- Eat some vegetables – leafy greens, cauliflower, capsicum, peas
- Eat moderately fruits – berries, avocado, pears, apple
- Eat some vegetable oils, legumes, dairy and nuts
- Eat least cereals and grains – barley, oats, brown rice, semolina
The Atkins site gives a comprehensive list of the amounts of each food permitted and restricted. An example of the two-week induction meal plan can be viewed at the Atkins site
The Atkins site also provides a pictorial representation of their recommended food pyramid, which is not the generally accepted food pyramid recommended by nutritionists.
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