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Atkins Diet Food ListWe frequently have requests for the Atkins diet food list. The Atkins Diet is considered to be one of the most favored methods of following a diet that is low in carbohydrates. Dr. Robert Atkins, who wrote the publication “Dr. Atkins’ Diet Revolution”, first introduced this approach to the public. Since then, numerous revisions have been made to the guidelines that dieters follow today.
The Atkins diet
consists of four phases. In Phase One, which is referred to as
Induction, dieters will eat no more than 20 grams of carbohydrates
in a day. The carbs that the dieter will receive should come from
non-starchy vegetables. Phase Two is called Ongoing Weight Loss,
also known as (OWL). In this phase, additional carbs that
contain other nutrients and fiber will be introduced into the diet.
25 grams of carbs will be allowed during the first week of this
phase. The next week, the dieter is allowed 30 grams. This phase
continues until dieters see their weight loss progress slow down.
Phase Three is referred to as Pre-Maintenance. Daily carb grams will
be increased by 10 per week as long as the dieter is still
experiencing weight loss. Phase Four is simply called Lifetime
Maintenance, where the dieter continues to control their
carbohydrate intake, while staying healthy. In order to
follow the diet, an individual must familiarize himself or herself
with the Atkins Diet Food List. This is when you can tell
what is appropriate to eat while following this approach. Below you
will find an Atkins diet food list for examples of foods that
can be found in the pantry or cupboards, refrigerator, as well as
freezer. Atkins Diet
Food List: Pantry or Cupboards Canned reduced-
sodium beef, chicken and vegetable broths Tomato sauce and
chopped tomatoes Tomato
paste Sun-dried
tomatoes in oil Dried porcini
mushrooms Canned
pumpkin Wild rice Marinated
artichoke hearts Cornmeal Roasted red
peppers Canned
chilies Canned protein:
tuna, salmon, sardines, mackerel, black soybeans Baking products
and sweets: cocoa powder, unsweetened chocolate, sugar substitutes,
pure vanilla extract Nuts: macadamia,
walnuts, hazelnuts, almonds, pecans, sunflower seeds, pumpkin
seeds Unsweetened
peanut butter Oils and
vinegars: safflower, peanut, olive, white wine vinegar, red wine
vinegar Atkins Diet
Food List: Freezer Chopped
spinach Chopped
collards Artichoke
hearts Unsweetened
raspberries Frozen
crabmeat Whole-leaf
spinach Chopped
broccoli Snow peas Unsweetened
blueberries Chopped
kale Green beans
Rhubarb Asparagus
spears Frozen cooked
shrimp Unsweetened
strawberries Atkins Diet
Food List: Refrigerator Cheeses:
cottage, Ricotta, mascarpone, Brie, cheddar Cream and
butter Hard-boiled
eggs Protein:
poultry, fish, red meat, buffalo, duck breasts, poultry
sausages Cold Cuts: baked
ham, smoked turkey, corned beef, roast beef, salami, pepperoni Vegetables:
salad vegetables, broccoli, cauliflower, eggplant, green beans,
mushrooms, asparagus, green onions, leaks, spinach Fruits:
strawberries, raspberries, blueberries, blackberries Firm tofu Silken
tofu Pressed,
seasoned tofu Atkins Diet
Food Tips When following
the Atkins Diet, you should keep in mind a few tips that will make
your transition a bit easier. For example, carefully reading food
labels can aid you in deciding what food fits into your new diet
plan. When looking for condiments, you should know that most
ketchups and barbeque sauces contain a high amount of sugar or corn
syrup, which is to be avoided. They also may contain a lot of carbs.
Additional tips
can be found below: 1. Try to shop
at a health food store in your area. They will carry a variety of
sugar-free and wheat-free products, such as baked goods. 2. Try to make
your own salad dressings at home, which contain no sugar and use
all-natural ingredients. 3. Bottled lemon
juice in the refrigerator can add flavor to food, as well as make
tasty lemonade when using a sugar substitute. 4. When using
butter and cream, it should be a once-in-awhile choice and should
not be used on a regular basis. |
