What Can You Eat on Atkins?

Written by karen lovell
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What Can You Eat on Atkins?
Cut your carbs and increase your protein on the Atkins Diet. (diet image by dinostock from Fotolia.com)

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.

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Meats, Poultry, Seafood and Eggs

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

What Can You Eat on Atkins?
Eggs are a source of protein. (hen's eggs and quail's eggs image by Maria Brzostowska from Fotolia.com)


You're allowed 85.1 to 113gr 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.

Cheeses are part of Atkins.
Cheeses are part of Atkins. (Maasdam Cheese and cheese with mould image by Galaiko Sergey from Fotolia.com)

Salad Vegetables

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.

What Can You Eat on Atkins?
Vegetables add fibre and vitamins. (salad image by koko300 from Fotolia.com)

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, runner beans, summer squash, tomatoes, turnips, water chestnuts, wax beans and zucchini.

Seasonings, Oils and Sweeteners

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.

Several oils are on the diet.
Several oils are on the diet. (vegetables image by vanilla from Fotolia.com)

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