Atkins Diet 101: The Plan, Food Lists, And Rules For Losing Weight Without Starving Yourself

From the Weight Watchers program to the Military diet, there are hundreds of meal plans out there promising to give you a slimmer waist in no time. But how do you know which one works? After doing a little homework, we’ve found that the Atkins diet plan is one of the most popular, and for good reason.

Unlike other diets, the Atkins diet plan allows you to eat real food without feeling like you’re starving yourself. Most “traditional” diets restrict calories, whereas the Atkins diet limits carbohydrates (aka sugars).In this way, the body burns fat and uses it as energy, leaving you fueled up and ready to go.

You’ll lose weight without feeling hungry! The classic Atkins approach (renamed Atkins 20) is a four-step program. You’d begin the Atkins diet Phase 1 by limiting yourself to just 20 grams of net carbs per day. Before you freak out, you should know that 20 net carbs may sound like crumbs, but they’re not. You’d be surprised at how much you can eat within even the lowest of ranges.

As you progress, the carb limit increases. For example, the Atkins diet Phase 1 suggests the healthy helping of veggies, cheeses, and proteins. Phase 2 then adds beans, berries, and yogurt (among other foods) to the mix. If you’re not ready to get too picky from the get-go, the Atkins diet plan also offers Atkins 40, in which you’ll start with 40 grams of net carbs per day. Like Phase 1 of Atkins 20, this plan also increases as you progress toward your weight-loss goal.

Now for the burning question: Does the Atkins Diet work? First of all, you should know that everyone is different, especially when it comes to body types and metabolism. That might not be the answer you were hoping to hear, but we want to make sure we’re giving you the most useful information you need to help you choose what’s best for you and your lifestyle.

If you need some encouragement, a recent study published in the health journal Nutrients found that the Atkins diet’s low-carb/high-fat dietary approach is advantageous for promoting long-term weight loss in individuals who are overweight. If you think you’re in this alone, you’re not! Plenty of people choose Atkins diet meal plans over other weight-loss meal plans. What does a typical Atkins meal look like?

Well, it ultimately depends on which Atkins diet plan you chose. If you’re having trouble finding out what to make for dinner, there are plenty of Atkins diet recipes online and in print that include acceptable Atkins diet snacks and Atkins diet desserts. Don’t have the time to find Atkins diet meal plans yourself?

Just download the app for quick access to hundreds of daily meal options. Although there are several Atkins diet recipes on the actual Atkins site, here is a comprehensive list of all of the foods you can eat on the Atkins 20 Atkins diet plan. All fish, including: flounder, sole, herring, salmon, sardines, tuna, trout, cod, halibut.

All fowl, including: Cornish hen, chicken, duck, goose, pheasant, quail, turkey, and ostrich. All shellfish, including: clams, crabmeat, mussels, oysters, shrimp, squid, and lobster. All meat, including: bacon, beef, ham, lamb, pork, veal, and venison. Please note that some processed meats, like bacon and ham, are cured with sugar. Check the package before indulging!

Any egg prepared in any style, including: deviled, fried, hard boiled, omelets, poached, scrambled, and soft-boiled. Fats (the good kind) and oils, including: butter, mayonnaise (with no added sugar), olive oil, vegetable oils, canola oil, walnut oil, soybean oil, sesame oil, grape seed oil, sunflower oil, safflower oil. Artificial sweeteners, including: sucralose, saccharin, and stevia. Cheese, including: Parmesan (grated), goat, cheddar, gouda, mozzarella (whole milk), cream cheese (whipped), Swiss, and feta.

Salad garnishes, including: crumbled bacon, hard-boiled egg, sauteed mushrooms, sour cream, and grated cheeses. Herbs and spices, including: basil, cayenne pepper, cilantro, dill, oregano, tarragon, parsley, chives, ginger, rosemary, sage, black pepper, and garlic. Salad dressings, including: red wine vinegar, caesar, ranch, lemon juice, blue cheese, lime juice, balsamic vinegar, Italian, and creamy Italian.

Share this post