Vegetables on Atkins Diet

Atkins Diet Food Lists for the Induction Phase
Do Vegetarians Live Longer? Eating Meat vs Veggies | For God s

The following are allowable foods on the Induction Phase of the Atkins Diet. For foods with carbohydrate, limit total intake to 20 grams of net carbs.

Protein Foods

Most protein foods, such as meat, seafood and eggs, have little or no carbohydrate. However, there are some things to watch out for. Check out these tips on protein foods on a low-carb diet for details.


The bulk of the carbohydrate in the diet comes from vegetables. It is important to know the carbohydrate counts of the vegetables you are eating. Twelve to 15 grams per day (not counting fiber) should come from vegetables.


Most cheeses have less than a gram of carbohydrate per ounce, but check labels carefully, as some have more. Atkins allows 3-4 ounces per day during induction. Cream cheese is included in this, but specifically not cottage cheese, farmer's cheese, or other fresh cheeses.

Fats and Oils

People embarking on the Atkins eating plan are cautioned not to attempt to do a low-fat version of the diet. Adequate fat content is vital to the success of the diet. Atkins advises eating a balance of natural fats, and no trans fats at all. Here are some of the things Atkins says about fats and oils:
  • Eat plenty of cold-water fish and other foods containing omega-3 fatty acids (but if pregnant be aware of FDA guidelines about fish consumption).

  • Olive oil, especially those labeled virgin or extra-virgin, should be emphasized.

  • For stir-frying, canola, peanut, and grapeseed oil are recommended, especially if "cold-pressed" or "expeller-pressed".

  • Avoid corn, soy, safflower, and sunflower oil except in small amounts, and not heated (these have high amounts of omega-6 polyunsaturated fat). Again, cold-pressed or expeller-pressed oils are recommended. [Note from Laura: sunflower and safflower oils are now available made from seeds bred to have high levels of monounsaturated fat, and low levels of polyunsaturated Omega-6 fats. These are usually labeled "high oleic".]

  • When choosing mayonnaise, choose regular full-fat mayonnaise, preferably using the guidelines above for types of oils used.

  • When choosing salad dressings, the same rules apply, and watch for added sugars.

  • Butter and other sources of saturated fat (e.g. coconut) are acceptable, but again should be eaten in balance with other fats.

  • Don't use margarine unless it is trans-fat-free.


Water is the vastly preferred beverage. Atkins advises eight 8-oz glasses per day. If you are hungry and it isn't a mealtime, try drinking water first -- you might just be thirsty. Soda water or carbonated water with sugar-free flavorings are okay.

Do not drink any beverage with sugar in it, including juice and cider. Herbal teas, or decaffeinated coffee or tea are good choices, although some people can get away with drinking caffeine (you have to experiment to see if it triggers cravings or slows weight loss). Diet sodas sweetened with sucralose (Splenda) are acceptable. Clear broths are usually very low in carbs (but, as always, read labels).

Special Additional Foods

  • 2-3 tablespoons of lemon or lime juice
  • 2-3 tablespoons of heavy cream or one ounce of sour cream
  • 10-20 olives
  • Half a small avocado
  • Controlled-carb convenience foods, such as low carb snack bars

Extra Fiber

Sugar Substitutes

Next: Foods Forbidden on Induction, and What To Eat After Induction


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While i wouldn't try a full on vegan atkins diet

2008-10-08 18:31:02 by birdseednumnum

I do think that a lot of people eat way too many carb products. atkins also cuts out fruit and some vegetables as well as bread and grain products. i don't think fruit is unhealthy for a person. i do, however agree with the thought that fruit should be eaten alone in the morning through noon for digestion. (that is a diamond diet suggestion) i choose to eat hardly any bread. for snacks i often eat wraps made out of nori or romain with tahini and vegetables and tofu in them. Part of the problem with a vegan atkins diet would be that a lot of vegetarian protein product also have carbs, like beans

I went on the Atkins Diet - I know, eek

2007-11-24 11:43:14 by landonewts

That was extreme, and even so, I didn't lose weight. I did it - against my better judgement - because my then-gf wanted to do it. It seemed so wrong, though, to be able to eat huge wads of meat,. butter and cheese, but not be able to eat a carrot - or to have to go by a store to get pork rinds because we couldn't eat the fruit salad at a party.
The best diets I've been on involved a lot of lean protein, water, fruits and vegetables and exercise. When I was a teenager I lost 35 punds that way. More recently I did a short and relatively sane juice fast that just helped re-calibrate my body a bit, and I aim to do another after the holly daze, just to get a clean start for the new year

The "Zone Diet" ratios are a decent start

2010-11-08 00:05:16 by k-dingo

By calories, 40/30/30 carb/protein/fat. Depending on your strength gain / fat loss goals, you might adjust carbs down and/or fat up slightly.
A strength / cutting diet would be closer to 30/40/30. A ketogenic (Atkins) diet would be on the order of 10/40/50.
Good carbs: green / leafy / colored vegetables, moderate amounts of fruit, whole grains. Keep your carbs moderate.

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