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The Atkins diet remains a popular option for those looking to follow a low-carbohydrate diet. When following the Atkins diet, you’ll focus on getting enough protein and healthy fat while slowly reintroducing certain carbs throughout the diet’s different phases.
During each phase, you’ll need to find Atkins diet foods that meet your needs and align with the plan. That’s where our comprehensive guide comes in, walking you through what to eat on the Atkins diet during each phase. We’ll offer practical meal ideas that create satisfying dishes to help you maintain long-term success when following the Atkins plan.
Who is the Atkins Diet for?
The Atkins Diet is best for people with metabolic syndrome, insulin resistance, or who want to lose weight. It is particularly ideal for those who’ve tried traditional low-fat diets without much success.
The Atkins plan is particularly relevant to those seeking to lose weight quickly. It can also be helpful for people looking to stabilize blood sugar while enjoying protein-rich foods and tracking their carbohydrate intake. If you’re looking to lose weight or manage insulin resistance or metabolic issues, the Atkins Diet is worth a try.
What Foods Are Allowed in Phase 1 of the Atkins Diet?
Phase 1 of the Atkins Diet is the Induction phase, a strict two-week period where you will limit your carbohydrate intake to 20-25 grams of net carbs per day. This initial restriction phase will help your body transition from burning carbs to burning fat for energy, an essential part of the diet.
During this time, focusing on protein-rich foods, certain vegetables, healthy fats, and dairy is essential to keep yourself full and satisfied when eliminating grains, fruits, and sugary foods. Dieters should prioritize eating whole, unprocessed foods that fit within the allowed food categories, like those we suggest below.
High-Protein Lean Meats
In Phase 1 of the Atkins diet, you can and should enjoy various high-protein, lean meats. Options of meats you can enjoy on Atkins include chicken, turkey, lean beef, pork, fish such as salmon or tuna, and eggs.
When choosing your meats on Atkins, be sure to find unprocessed options without added sugars or breading.
Low-Carb Green Vegetables
Even when limiting carbs, it’s important to eat your veggies. Leafy greens and low-carb vegetables like spinach, lettuce, kale, cucumbers, broccoli, mushrooms, and asparagus should make up around 12-15 grams of your daily net carbs.
When choosing vegetables to eat on the Atkins diet, focus on those that grow above ground. Many root vegetables, like sweet potatoes, are higher in carbs and not suited to phase 1 of Atkins.
Full-Fat Dairy Products
Diary products like cheese, cream, butter, and Greek yogurt are permitted in Phase 1 of the Atkins diet, in moderation. These can be a great way to make meals more satisfying and help you stay full longer.
Check the label for hidden carbs when choosing your full-fat dairy to round out meals.
Natural Healthy Fats
Natural healthy fats are another great way to keep you satiated while also enjoying health benefits from these healthy macronutrients. Sources of natural healthy fats include olive oil, avocado, coconut oil, and butter.
Sugar-Free Protein Shakes
Whether you need a meal replacement or some great post-workout nutrition, sugar-free protein shakes can be a great option while following the Atkins diet. When choosing your protein shakes, look for options with minimal carbs and no added sugars, such as those made at home from a low-carb protein powder.
Best Meal Choices for Atkins Diet That Will Help You Maintain the Healthy Food Balance
When planning what to eat on a low-carb Atkins diet, it’s essential to create balanced combinations of protein-rich foods, healthy fats, and the permitted vegetables. You should opt for high-quality, nutrient-dense ingredients for your Atkins meals to satisfy your nutritional needs:
Grass-Fed Grilled Meats
Grass-fed lean meats, such as grass-fed beef, offer more omega-3s than conventional meats and have a better balance of fatty acids. So, you should opt for grass-fed meat options whenever possible.
When preparing meat, grilling them is an ideal way to retain natural flavors. Look for thinner cuts of meat so they will cook through when grilled and maintain their moisture. Use foil or a grilling basket for chicken or seafood so these meats don’t come directly from the high heat. Try a complementary spice rub or marinade before placing them on the grill to highlight the delicious flavors further.
Dark Leafy Greens
Dark leafy greens like kale, spinach, Swiss chard, and collard greens are low in net carbs but high in essential nutrients and fiber. Some can have a bitter flavor or chewier texture, but with a little prep, they are delicious parts of a balanced Atkins meal.
Try sauteing the greens with healthy fat like olive oil and spices like salt, pepper, and garlic powder. This brings out their delicious flavor and can soften the texture, making them a great side dish. Chopping or shredding the greens and cutting off the tough stems for veggies like kale or chard can also make them much tastier. You can also use chard leaves as a wrap for lean grass-fed burgers instead of that high-carb traditional bun.
Wild-Caught Fatty Fish
Fatty fish like salmon, mackerel, sardines, and others are a great source of healthy omega-3 fatty acids and protein. Adding 2-3 servings of these wild-caught fatty fish each week will help ensure balanced nutrition when following the Atkins diet – and they taste great as well!
Try grilling or baking them with a marinade or spy rub to bring out their natural flavors. Pair them with a side of healthy Atkins-approved veggies for a great meal.
Cage-Free Fresh Eggs
Eggs are incredibly versatile and nutrient-rich, making them a great addition to your daily meals. They have a complete protein profile and offer healthy fats, making them ideal for the Atkins diet.
You can have eggs for breakfast in an omelet with some healthy veggies or enjoy a delicious frittata for dinner. Eggs can also be sauteed over some asparagus for a tasty, easy meal.
Plant-Based Healthy Fats
In addition to sources like eggs and fish, there are many plant-based sources of healthy fats that you can include in your Atkins meals. Foods like avocados, olive oil, nuts, and seeds are a great meal addition. They not only add additional flavors and help you stay full, but they also help with nutrient absorption to make sure you get the full benefits of the healthy foods you’re eating.
Avocados, nuts, and seeds make great garnishes to top your favorite dishes, and cooking with olive oil is a great way to add more healthy plant-based fats to your meals.
Non-Starchy Fresh Vegetables
The Atkins diet limits some vegetables that are high in carbs, but there are many non-starchy fresh veggies you should include in your meal planning.
About half of your plate should include Atkins-approved vegetables like bell peppers, cucumber, zucchini, and cauliflower. These veggies offer low net carbs and high nutrient density, making them perfect additions to a well-balanced meal.
High-Fiber Low-Carb Foods
Fiber is essential for maintaining digestive health and promoting fullness, and on Atkins, you’ll want to look for high-fiber, low-carb foods. Chia seeds, flax seeds, and other low-carb, high-fiber foods like avocados and cauliflower are great additions to your Atkins meals.
Chia and flax seeds are easy additions to breakfasts like overnight oats, while other low-carb, high-fiber foods make great sides or mix-ins to add more nutrition to your meals.
What Foods Should You Completely Avoid on the Atkins Diet?
Successfully sticking to the Atkins diet means you’ll need to fully eliminate foods that can spike blood sugar and interfere with ketosis. This means avoiding foods high in carbs, including those with sneaky hidden carbohydrates.
Eating the following foods, which the Atkins diet prohibits, can slow down weight loss and trigger cravings, even when eating in small amounts.
Processed Sugary Snacks
Processed, high-sugar snacks can quickly derail ketosis and cause you to crave more carbs, so they need to be avoided when doing Atkins.
Examples of sugary snacks include well-known culprits like candies, cookies, cakes, and ice cream. You should also look out for sweetened beverages and seemingly healthy snacks like granola bars and nut butters, which can often have surprisingly high amounts of added sugar.
High-Carb White Grains
White grains are high in carbs and lower in fiber than their whole-grain counterparts. Foods like white rice, pasta, bread, and other refined grains can cause your blood sugar to spike while also getting in the way of weight loss progress. Because of this, they should be eliminated entirely in the early phases of the Atkins diet.
Refined Flour Products
In addition to white bread, many other refined products made with white flour are not approved foods on the Atkins diet. Crackers, cereal, and baked goods that use refined white flour can quickly cause you to exceed your daily carb limit while hindering fat adaptation.
Starchy Root Vegetables
You might think that since vegetables are healthy, they’re all approved Atkins diet foods. However, starchy root vegetables are actually relatively high in carbohydrates and can spike your blood sugar more quickly than non-starchy veggies. Vegetables like potatoes, carrots, and parsnips should all be avoided during the early phases of the Atkins diet, opting for low-carb veggies instead.
Are There Any Meal Delivery Services That Offer Meals Suitable for Atkins Diet?
These days, many meal kit delivery services offer specialized menus suited to low-carb lifestyles like Atkins. This makes it easier for busy individuals to stick to a diet while getting balanced meals and enjoying the convenience of meal kits.
Here are a few excellent meal kit services that offer Atkins diet-approved foods and plans.
Factor
Factor provides chef-prepared, ready-to-heat-and-eat meals with an emphasis on high protein and balanced nutrition. It offers a specialized keto-friendly plan that aligns perfectly with the Atkins diet.
With Factor, you can choose from a rotating weekly menu to select perfectly portioned, fully prepared meals that you can quickly heat and enjoy – all while sticking to the Atkins diet. Their carb-conscious and keto options are clearly labeled, making it easy to find weekly meals that suit your taste preferences and dietary needs.
Green Chef
Green Chef is a USDA-certified organic meal kit company that delivers fresh ingredients right to your door. It offers a low-carb keto diet plan that perfectly aligns with your needs on the Atkins diet, complete with high-quality premium ingredients and innovative low-carb substitutions for your favorite dishes.
Each week, Green Chef’s rotating menu offers plenty of delicious gluten-free and keto options, perfect for those on the Atkins diet. You will receive a detailed, easy-to-follow recipe and pre-portioned ingredients, making it easy to prepare your own Atkins-approved meals at home.
Blue Apron
Blue Apron is one of the most enduring meal kit companies, with many options for traditional meal kits and prepared and ready meals to fit your ever-changing schedule. While they don’t have a specific keto or Atkins plan, their carb-conscious menu options can easily be adapted to suit your Atkins lifestyle.
With Blue Apron, you can mix and match traditional low-carb meal kits with prepared and ready options that you can simply heat and eat. Plus, they offer detailed nutritional information from the menu, making it easy to track your carb intake.
What Proteins Are Recommended for Atkins Diet Meals?
The Atkins diet emphasizes high-quality protein sources, which should be the fundamental building block for every meal. High-protein foods on the Atkins diet include lean meats like chicken and turkey, fatty fish like salmon and mackerel, grass-fed lean beef, and free-range eggs. You can also get your protein from plant-based sources on Atkins, such as tofu and tempeh.
It’s important to vary your protein sources throughout the week to help ensure a complete amino acid profile and varied nutrition. You will also want to balance your protein intake with healthy fats and low-carb vegetables to help maintain ideal macronutrient ratios, which are essential for successful weight loss on Atkins.
Bottom Line
The Atkins diet is a science-backed approach to weight loss and overall metabolic health. The phase progression approach uses strategic carbohydrate restriction, emphasizing protein and healthy fats to support sustainable results.
Following Atkins requires careful attention to the list of approved foods while gradually reintroducing certain carbs, so you’ll need to plan meals to stay on track consistently. Finding a few key Atkins diet foods to keep in steady rotation and using meal kit companies to reduce the workload can be an excellent foundation for overall success.
Before adopting an Atkins lifestyle, remember to consult with your healthcare providers before starting any new diet regimen to ensure your safety and well-being.
