Foods you should include and exclude from the Atkins diet

Atkins diet is popular among those who want to want to reduce their weight. This is one of the most effective diets that focus on protein and fat-rich foods. Foods rich in carbohydrates are eliminated from the diet. However, low-carb foods are included once the induction (initial phase) phase of the diet is over. The induction phase often goes on for two weeks and it includes less than 20 grams of carbohydrates.

The 2-week long induction phase kick-starts the weight loss plan for the person following the Atkins diet. Upon completion of that phase, one can include healthy carbs to the diet such as fruits, berries, potatoes, legumes, oats, rice, and other healthy grains.

Though one can include healthier carbs in the Atkins diet post the initial phase, they may have to stay on a life-long low carb diet to maintain their weight.

Eating the same old food items in the same quantity as before will make one regain the weight lost during the phases. Irrespective of how effective any weight-loss diet is, if the old eating habits return, the lost weight returns with them.

Delicious foods are not completely excluded from the Atkins diet. Those who follow this diet can eat heavy cream, cheese, bacon, and dark chocolate. Most of these foods are high in fat, but these high-fat foods become the energy source for the body when a low-carb diet is being followed.

Atkins for the vegetarians

Vegetarians too can follow the Atkins diet; however, it can be difficult for them. For high protein intake, vegetarians can consume soy-based foods as well as nuts and seeds. Some of the best plant-based foods for fat include coconut oil and olive oil.

Lacto-ovo-vegetarians can consume eggs, butter, cheese, heavy cream, and high-fat dairy foods for their protein requirements.

Some inclusions to make for the Atkins diet

It is not necessary to only shop for organic food. However, it is important to buy foods that are least processed. Some least processed natural foods include the following.

• Meats – Beef, lamb, chicken, bacon
• Shrimp and shellfish
• Fatty Fish – Salmon, trout
• Eggs
• Dairy – Greek yogurt, heavy cream, butter, cheese
• Vegetables
• Berries – Blueberries, strawberries
• Nuts – Almonds, macadamia nuts, walnuts, hazelnuts
• Seeds – Sunflower seeds, pumpkin seeds
• Fruits – Apples, pears, oranges
• Olives
• Extra virgin olive oil , coconut oil
• Dark chocolate
• Avocados

Those who are about to follow the Atkins diet are advised to clear their pantry and replace all the unhealthy foods and ingredients with the ones mentioned above. Common unhealthy foods that should be excluded from the diet include breakfast cereals, ice cream, bread, juices, sugar, wheat flour, etc.

Atkins diet is beneficial for weight loss and health. Individuals who wish to start their Atkins diet must research on the web or books and thoroughly understand the rules of the diet. One can also search the web to find plenty of Atkins diet recipes.