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ATKINS

The Atkins diet, similar to the ketogenic (keto) diet, focuses on reducing carbohydrate intake. While the two diets are similar consisting of low-carb, moderate-protein and high-fats, the Atkins diet was predominately created for weight loss and is broken down into four phases. The phases gradually permit increased carbohydrate intake as the ideal goal weight is met, allowing a greater variety of foods and moving away the ketosis state to achieve the desired weight.

PROPOSED BENEFITS

Effective method for burning fat

Controls blood sugar levels

Helps fight heart and brain diseases

Less restrictive than the keto diet

DEBATED CHALLENGES

Requires reduces fruit and grain intake

Can be quite restrictive, especially initially

Can cause short term symptoms entering into a ketosis state for the first time

MEAT & FISH

  • Most meats

  • High fat fish

  • Poultry

  • Shellfish

  • Bone broth

Image by Food Photographer David Fedulov
Romanesco Cauliflower

VEGETABLES

​May depend on the phase. A greater number of starchy vegetables and legumes are available in the later phases of Atkins.

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  • ​Alfalfa sprouts

  • Artichokes

  • Asparagus

  • Bamboo shoots

  • Beet greens

  • Bok choy

  • Broccoli & broccoli sprouts

  • Brussel sprouts

  • Cabbage radicchio

  • Carrots

  • Cauliflower

  • Celery

  • Chilli / peppers / jalapenos

  • Chives

  • Cruciferous vegetables

  • Cucumbers

  • Endive

  • Escarole

  • Fennel

  • Garlic

  • Green beans

  • Herbs (all)

  • Kale

  • Kohlrabi

  • Leafy greens

  • Leeks

  • Lettuce

  • Mushrooms

  • Mustard seed sprouts

  • Onions

  • Red clover sprouts

  • Romaine lettuce

  • Seaweed

  • Snow peas

  • Spinach

  • Soy beans

  • Sugar snap peas

  • Sweet potatoes & yams

  • Watercress

FRUIT

May depend on the phase. A greater number of fruits are available in the later phases of Atkins.

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  • Avocado

  • Blackberries

  • Blueberries

  • Coconut

  • Cranberries

  • Lemon

  • Lime

  • Olives

  • Raspberries

  • Strawberries

Image by Timo Volz
Image by Towfiqu barbhuiya

DAIRY & ALTERNATIVES

  • Butter (grass fed and alternatives)

  • Cheeses & brie

  • Cream & sour cream (full fat)

  • Eggs

  • Ghee

  • Kefir and yoghurt (no sugar)

  • Lard

  • Mayonnaise

  • Milk (full fat and low-carb alternatives)

  • Whipped cream (no sugar)

NUTS, SEEDS & GRAINS

​May depend on the phase. A greater number of grains are available in the later phases of Atkins.

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  • Almonds

  • Brazil nuts

  • Chestnuts

  • Chia seeds

  • Flaxseeds

  • Hazelnuts

  • Hemp seeds

  • Macadamia

  • Pecans

  • Pine nuts

  • Pistachios

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower seeds

  • Walnuts

Image by Ritesh Tamrakar
Gourmet Olive Oil

OILS

  • Avocado oil

  • Coconut oil

  • Fish oil

  • Macadamia oil

  • MCT oil

  • Olive oil

  • Sesame oil

  • Walnut oil

FLOURS

  • Almond

  • Arrowroot

  • Cassava

  • Chestnut

  • Coconut

  • Hazelnut

  • Sesame

  • Tiger nut

Image by victoria.
Image by Sharon McCutcheon

SWEETENERS

  • Erythritol

  • Inulin

  • Monk fruit

  • Stevia

  • Xylitol

  • Yacon

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