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Atkins Diet Foods to Eat

If you are following the Atkins diet, you should limit your carb intake and have lots of protein, all the more so in the initial stage.

About the Diet

That Atkins is a diet which is low on carbs and relies on ketosis to burn fat is fairly common knowledge. Some people also tend to think that this diet involves heavy fat intake which isn’t exactly true. While the consumption of fat isn’t particularly restricted, you can easily benefit from the diet without overeating fatty meats, butter, etc. By simply making healthier fat and protein choices, your levels of fat intake can continue to stay low.

This diet is broken down into stages, and with every passing stage the carb restrictions become less rigorous. In particular cases, limits can be set on particular foods. For instance, there is only a particular amount quantity of sour cream and olives that can be eaten everyday.

Food that can be eaten


The first stage of this diet, which lasts a couple of weeks, is called induction. This is the most restrictive stage, and it aims to get the body into a state of ketosis, wherein the body burns fat as opposed to glucose.

Protein sources that can be eaten in Induction

Proteins derived from animals are permitted. These include turkey, chicken, salmon, tuna, trout, catfish, duck, flounder, peasant, goose, shrimp, oysters, clams, pork, beef, eggs, lamb, bacon, ham, and venison.

Avoiding meat that is highly processed such as lunch meat or cured ham is suggested as these can have added sugar and high sodium content. Meat, fish, and chicken with breaded crusts should also be avoided.

Fat sources that can be eaten in Induction

Like we’ve said before, the intake of fat is not limited in this diet. Fact is that fat is essential for the healthy functioning of our brain and body, although this does not mean that you start hogging on fat products. Some fats that you can comfortably include in your diet are olive, vegetable, sunflower, safflower, canola, and sesame oils, as well as avocadoes, olives, and butter.

Dairy sources for Induction

Yogurt and milk aren't allowed in the Induction stage, but one can have cheese, butter, sour and full fat cream.

Carbohydrates for Induction

Carb intake during induction is restricted at 20gms/day. Non starchy vegetables aren’t allowed, and these include carrots, corn, potatoes, grains, and pasta. Vegetables that are allowed include celery, mushroom, lettuce, cucumbers, peppers, parsley, spinach, green beans, onion, eggplant, okra, cauliflower, asparagus, etc.

Ongoing Weight Loss

This is the stage that follows Induction. The dieter’s carb intake in this stage increases gradually, and can go up to 5gms/week. Foods that are allowed in Induction are also allowed in this stage. In addition, a dieter in this stage can have more dairy products, nuts, berries, legumes, fruits, starchy vegetables, grains, and alcohol.

Pre and Lifetime Maintenance

In the diet’s last two stages, carbs are added until they result in a healthy and steady weight. This stage is personalized and varies according to different individuals. Foods from the previous stages can be consumed in these stages.

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