If you are trying to lose weight relatively quickly, you’ve probably heard of the Atkins diet.
This diet was created by Robert C Atkins, a cardiologist, in the 1960s. It focuses on restricting the intake of carbohydrates and increasing the intake of foods that are high in healthy fats and proteins. Several scientific studies have examined the effects of a low-carb diet and have proven that it is an effective way to lose weight. That’s because the less carbs you eat and the more protein you ingest, the less hungry you will be (because protein is satiating for a long period of time). The less you eat, the less calories you consume, which translates to weight loss.
In addition to weight loss, one of the biggest attractions of the Atkins diet is that you don’t have to constantly count your calories, which is something that you have to do with so many other diet plans. This makes the Atkins diet a much easier way to shed pounds.
If you’re thinking about going on the Atkins diet, you are going to have to familiarize yourself with the types of foods that are recommended on this plan. To help get you started on the right foot, here’s a look at some of the most Atkins-friendly foods that you should make a regular part of your diet.
Poultry, Seafood, and Meat
Most types of meat, poultry, and seafood do not contain any carbs, yet they contain a high amount of proteins. That’s why they are such a staple in the Atkins diet. By eating more poultry, seafood, and meat, you will feel fuller longer, and you won’t be taking in much – if any – carbohydrates.
The following meats are ideal for the Atkins diet:
These are just some of the options that are Atkins-friendly. However, it should be noted that not all meat, seafood, and poultry are low in carbs; deli meat and other types of processed meats, poultry, and seafood tend to have a lot of starch in them, so they aren’t a good choice for this diet. Make sure you read food labels to ensure that the foods you are selecting really are low carb and good for the Atkins diet.
When you first start the Atkins diet, you should be eating a total of 15 carbs from veggies a day. Veggies that are low in carbs, and thus Atkins-friendly, include:
- Romaine lettuce
- Alfalfa sprouts
- Bok choy
There are many cheeses that are low on carbs. In fact, the majority of cheeses have less than 1 gram of carbohydrates per ounce. During the first few weeks of the Atkins diet, you can consume up to 4 ounces of cheese each day. However, not all cheeses are low in carbs, such as cottage cheese, so make sure you check the labels before purchasing.
Some of the best cheeses for the Atkins diet include:
- Cream cheese (yes, cream cheese!)
- Blue cheese
- Feta cheese
- Cheddar cheese
- Goat cheese
- Mozzarella cheese
- Parmesan cheese
- Swiss cheese
Eggs are definitely an Atkins-friendly food. They are very low in carbs; in fact, a single large hardboiled egg only contains about 0.6 grams of carbohydrates. They are also packed with protein and healthy, monounsaturated fats. This means that they can fill you up for a long time, making them the ideal food for the Atkins diet.
There are so many ways that you can enjoy eggs. Some options include:
- Hard boiled
- Soft boiled
- Sunny side up
- In an omelet (witch an Atkins-friendly cheese and veggie)
Eat eggs for breakfast, lunch, dinner, or even a snack!
Herbs and Spices
The majority of herbs and spices contain very little, if any, carbohydrates, making most of them a suitable choice for the Atkins diet. Another benefit: they increase your metabolism, which can help with your weight loss goals.
Some of the herbs and spices that you should consider including in your Atkins diet menu include:
Mix them into dishes that contain meat, poultry, and seafood, eggs, and veggies to add some extra flavor.
Oils and Fats
A lot of diets require you to give up oils and fats; however, that’s not the case with the Atkins diet. In fact, there are a number of oils and fats that you can consume on this diet that will aide in your weight loss. That’s because they are low in carbohydrates and high in protein.
Some of the best oils and fats that you can include in your Atkins diet menu include:
- Coconut oil (organic varieties are the best)
- Grass-fed, organic butter
- Cold pressed olive oil
- Full fat mayonnaise with no sugar added
- Medium-chain triglyceride oils (MCTs)
You can use these oils and fats for cooking, or you can use them to add flavor to your dishes. For example, you can drizzle cold-pressed olive oil on top of a salad made with Atkins-friendly veggies, or you can use grass-fed organic butter to add flavor to soft boiled eggs.
When you’re trying to lose weight, you also have to watch what you’re drinking; something that many people overlook. There are plenty of beverages that are considered acceptable for the Atkins diet. Options include:
- Water (non-carbonated or carbonated)
- Diet sodas that are sweetened with sucralose
- Club soda