What Can You Eat on Atkins?

Cut your carbs and increase your protein on the Atkins Diet.

The principle of the Atkins Diet is that most people don't eat the right foods, and not in the right quantities. This diet recommends cutting out most carbohydrates, and eating more protein and certain fats, according to Atkins Diet Advisor.

Meats, Poultry, Seafood and Eggs

Eggs are a source of protein.

You can eat as much as you like of these, but go easy on the organ meats and lunch meats.

Cheese

Cheeses are part of Atkins.

You're allowed 3 to 4 ounces of blue cheese, Cheddar, cream cheese, goat cheese, gouda, mozzarella or Swiss cheese daily. Once the two-week induction or starting period is over, you can introduce a limited amount of farmer's cheese and cottage cheese.

Salad Vegetables

Vegetables add fiber and vitamins.

Have 3 cups of any of the following vegetables per day. Do not use sugary dressings; instead, use vinegar and oil.

Arugula, bok choy, celery, chicory, chives, cucumbers, endive, escarole, fennel, lettuce, mushrooms, parsley, peppers, radicchio, radishes, sorrel, sprouts.

Other Vegetables

There are many vegetables not allowed on the diet because of their high starch content, but you can eat from the following list:

Artichokes, bamboo shoots, beet greens, broccoli, brussels sprouts, cabbage, cauliflower, celery, chard, collard greens, eggplant, kale, kohlrabi, leeks, pumpkin, rhubarb, sauerkraut, scallions, spaghetti squash, spinach, string beans, summer squash, tomatoes, turnips, water chestnuts, wax beans and zucchini.

Seasonings, Oils and Sweeteners

Several oils are on the diet.

Use seasonings without sugar.

Canola, olive, sesame, soybean, sunflower oils are all allowed. Butter is also, but margarine is not permitted due to its high trans fat content.

Splenda and saccharine are permitted.

References

• Atkins Diet Advisor: Important Atkins Diet Info for Everyone
• Atkins Diet Advisor: My List of Approved Atkins Diet Food to Eat

Resources

• Atkins Diet: Program