Modified Atkins

How it Works

Eat 5 small meals, every 2.5 to 3 hours, choosing from the allowable food list below. Meat portions should be 3 ounces for women, 4 ounces for men. Every meal should contain at least 1 cup of vegetables – preferably leafy greens, but occasionally mixed veggies are fine (carrots contain high sugar content, beans and peas have a heavy carb effect, so we want to limit these). Women can have 1/2 cup  brown rice or potato with 1 meal per day – but that one meal should be 2 ounces of meat, not three.  Men can have 1 cup or brown rice or potato with their meal twice a day, and do not need to reduce the protein with that meal.

Drinking at least 8  ounces of water per day remains an important part of this weight management program , as it is with any program.

Allowable Foods

Source

Our low carb food list is an easy guide to your Phase 1 low carb eating plan. Most fish, poultry, and meat do not contain carbs so you can feel free to enjoy them, but use this list of low carb foods to be sure you are getting your 12 to 15 grams of net carbs in vegetables as well.**

All fish including:

• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
• Cod
• Halibut

All fowl including:

• Cornish hen
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
• Ostrich

All shellfish including:

• Clams
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
• Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

• Bacon*
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Avoid cold cuts and other meats with added nitrates, if possible.

Eggs in any style, including:

• Deviled
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

1. Butter
2. Mayonnaise – make sure it has no added sugar
3. Olive oil
4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
   • Canola*
   • Walnut
   • Soybean*
   • Grape seed*
   • Sesame
   • Sunflower*
   • Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

Sucralose, saccharine or stevia – one packet equals 1 gram of net carbs

Beverages

• Clear broth/ bouillon (make sure it has no sugars added)
• Club soda
• Cream, heavy or light
• Decaffeinated or regular coffee and tea*
• Diet soda (be sure to note the carb count)
• Flavored seltzer (must say no calories)
• Herb tea (without added barley or fruit sugar added)
• Unflavored soy/almond milk
• Water – at least eight 8-ounce glasses per day including…
  • Filtered water
  • Mineral water
  • Spring water
  • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day
* Limit cream (heavy or light) to 3 TBSP or 1.5 fl oz per day

Cheese

Serving Size

Net Atkins Count™

Parmesan, grated

1 TBSP

.2

Goat, chevre

1 oz

.3

Bleu cheeses

2 TBSP

.4

Cheddar

1 oz

.4

Gouda

1 oz

.6

Mozzarella, whole milk

1 oz

.6

Cream cheese, whipped

2 TBSP

.8

Parmesan, chuck

1 oz

.9

Swiss

1 oz

1.0

Feta

1 oz

1.2

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1″ cube.

Foundation Vegetables

Serving Size

Net Atkins Count™

Alfalfa sprouts (raw)

1/2 cup

0

Chicory greens (raw)

1/2 cup

.1

Endive (raw)

1/2 cup

.1

Escarole (raw)

1/2 cup

.1

Olives, green

5, each

.1

Watercress (raw)

1/2 cup

.1

Arugula (raw)

1/2 cup

.2

Radishes (raw)

1, each

.2

Spinach (raw)

1/2 cup

.2

Bok choy (cooked)

1/2 cup

.4

Lettuce, average (raw)

1/2 cup

.5

Turnip greens (cooked)

1/2 cup

.6

Heart of palm

1, each

.7

Olives, black

5, each

.7

Radicchio (raw)

1/2 cup

.7

Button mushroom (raw)

1/2 cup

.8

Artichoke (marinated)

1, each

1

Celery (raw)

1 stalk

1

Collard greens (cooked)

1/2 cup

1

Pickle, dill

1, each

1

Spinach

1/2 cup

1

Broccoli rabe (cooked)

1/2 cup

1.2

Sauerkraut (drained)

1/2 cup

1.2

Avocado, Haas

1/2 fruit

1.3

Daikon radish, grated (raw)

1/2 cup

1.4

Red/white onion, chopped (raw)

2 TBSP

1.5

Zucchini (cooked)

1/2 cup

1.5

Cucumber, sliced (raw)

1/2 cup

1.6

Cauliflower (cooked)

1/2 cup

1.7

Beet greens (cooked)

1/2 cup

1.8

Broccoli (cooked)

1/2 cup

1.8

Fennel (raw)

1/2 cup

1.8

Okra (cooked)

1/2 cup

1.8

Rhubarb (raw)

1/2 cup

1.8

Swiss chard (cooked)

1/2 cup

1.8

Asparagus (cooked)

6 stalks

1.9

Broccolini (cooked)

3, each

1.9

Bell pepper, green, chopped (raw)

1/2 cup

2.2

Sprouts, mung bean (raw)

1/2 cup

2.2

Eggplant (cooked)

1/2 cup

2.3

Kale (cooked)

1/2 cup

2.4

Scallion, chopped (raw)

1/2 cup

2.4

Turnip (cooked)

1/2 cup

2.4

Tomato, small (raw)

1, each

2.5

Jicama (raw)

1/2 cup

2.6

Portobello mushroom (cooked)

1, each

2.6

Yellow squash (cooked)

1/2 cup

2.6

Cabbage (cooked)

1/2 cup

2.7

Green beans (cooked)

1/2 cup

2.9

Bell pepper, red, chopped (raw)

1/2 cup

3

Leeks (cooked)

2 TBSP

3.4

Shallots, chopped (raw)

2 TBSP

3.4

Brussel sprouts (cooked)

1/2 cup

3.5

Spaghetti squash (cooked)

1/2 cup

4

Cherry tomato

10, each

4.6

Kohlrabi (cooked)

1/2 cup

4.6

Pumpkin, mashed (cooked)

1/2 cup

4.7

Garlic, minced (raw)

2 TBSP

5.3

Snow peas (cooked)

1/2 cup

5.4

Tomato (cooked)

1/2 cup

8.6

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure salad vegetables raw.

Salad garnishes

Serving Size

Net Atkins Count™

Crumbled bacon

3 slices

0

Hard-boiled egg

1 egg

.5

Sautéed mushrooms

1/2 cup

1.0

Sour cream

2 Tbsp

1.2

Grated cheeses

(see above carb counts)

Herbs and spices

Serving Size

Net Atkins Count™

Basil

1 TBSP

0

Cayenne pepper

1 TBSP

0

Cilantro

1 TBSP

0

Dill

1 TBSP

0

Oregano

1 TBSP

0

Tarragon

1 TBSP

0

Parsley

1 TBSP

.1

Chives (fresh or dehydrated)

1 TBSP

.1

Ginger, fresh, grated

1 TBSP

.8

Rosemary, dried

1 TBSP

.8

Sage, ground

1 tsp

.8

Black pepper

1 tsp

.9

Garlic

1 clove

.9

Make sure herbs and spices contain no added sugar.

Salad Dressings

Serving Size

Net Atkins Count™

Red wine vinegar

1 TBSP

0

Caesar

2 TBSP

1

Ranch

2 TBSP

1.4

Lemon juice

2 TBSP

2.0

Bleu cheese

2 TBSP

2.3

Lime juice

2 TBSP

2.4

Balsamic vinegar

1 TBSP

2.7

Italian, creamy

2 TBSP

3

Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.

** If you have decided to stay in Induction longer than 2 weeks, you may swap out 3g NC of other foundation vegetables for 3g NC of nuts or seeds. Do not let your Foundation Vegetable levels drop below 12g NC.

Source

Do I have to start Atkins in Phase 1?

No. You can start in any of the first three phases. If you have just a few pounds to lose, up to about 15, you can probably start in Phase 2 at 25 to 30 grams of Net Carbs a day. If you are heavier, you can also start here, but it may take a little longer to lose weight without the kick-start that you get in Phase 1. You can also begin in Phase 3 at, say, 40 grams of Net Carbs a day if you have less than 40 pounds to lose.

Do I have to count carbs if I follow the meal plans exactly?

No. However, it’s unlikely that you’ll follow them to the letter day in and day out unless you eat every meal at home, so it’s a good idea to use the Atkins Carb Counter. Also, if you aren’t precise about serving size, you may be consuming more carbs than the meal plan indicates. In any case, it’s important to know how to count carbs (actually, grams of Net Carbs) as you start to add back more foods. Counting provides a double check that improves your likelihood of success from the start.

Must I have two snacks a day?

Not necessarily. If you’re having four or five small meals a day, you may not feel the need for snacks, but be very careful not to go more than four to six hours between meals. Instead, have a hot drink, perhaps a cup of broth.

What is water weight loss?

The first few pounds you lose on any weight-loss program are primarily water, and Atkins has a particularly diuretic effect. That’s why it’s essential to drink plenty of water and other fluids, eat your foundation veggies, and take a multivitamin-mineral supplement to replace the electrolytes you’ll be flushing out of your body along with the excess fluid. After the first few days you’ll be losing primarily body fat.

Can I eat as much protein and fat as I wish?

No. Eating excessive protein will make you sluggish and interfere with weight loss. Overeat fat and you’ll create a calorie bomb and may slow down weight loss.

Why do I have to drink so much water?

Most people are borderline dehydrated all the time. Drinking enough fluid helps flush toxins from your body, combats constipation and bad breath, lubricates your joints, and is important to your overall health. Staying hydrated also assists with weight loss. Remember, some of your water requirement can be satisfied with coffee, tea, or other clear beverages, including broth.

Most bacon is sugar or maple cured. Does that mean I can’t eat bacon?

Bacon is fine in moderation. Any residual sugar from the curing process in bacon, ham, or other pork products is burned off when you cook it.

Why do the carb counts for some vegetables differ depending on whether they’re raw or cooked?

Cooking compacts vegetables such as spinach or cabbage significantly. Carb counts reflect the cooked amount. Chopping or grating a vegetable also compacts it more than slicing does, and that impacts the carb count as well.

Can I have dessert in Phase 1?

Yes, as long as you get your quota of foundation vegetables and don’t exceed your Net Carb daily limit. A dessert should contain no more than 3 grams of Net Carbs per serving. An Atkins Endulge bar or one of our dessert recipes is a good choice.

Can I eat more carbs one day if I cut back the next?

By maintaining a constant level of carb intake from day to day, you’re more likely to keep your blood sugar on an even keel. But a range of 3 or 4 grams of Net Carbs from one day to the next should not create a problem as long as your average intake is consistent. If you do overindulge one day, simply return to your current level the next day.

Why can’t I do Atkins during the week and then take the weekend off?

Doing so will mean that you’re consistently returning to a primarily blood sugar metabolism for two days. It then takes several days to reignite your fat-burning engine. Stopping and starting, known as “carb cycling,” will lessen the likelihood that you’ll lose weight or keep it off.

Will drinking caffeinated beverages interfere with weight loss?

Although the initial guidelines of Atkins advised individuals to eliminate caffeine without exception, the guideline has since been liberalized to advise avoiding excessive consumption and the guidelines include caffeine as desired and tolerated by each individual.

Can I consume beer, wine, or other alcohol in Phase 1?

No. However, once you transition to Phase 2, you can consume moderate amounts of most alcoholic beverages, assuming it doesn’t interfere with weight loss.

If the object is to stay at 20 grams of Net Carbs a day, why can’t I have Atkins bars and shakes or a slice of bread instead of all those vegetables?

You’re not just tracking your carb intake; you’re also aiming for a well-balanced meal plan full of vitamins and other nutrients provided by vegetables, along with fiber to help manage your hunger. One slice of bread might represent the balance of your daily carb intake in Phase 1, which would put your blood sugar back on the roller coaster.

Why can’t I drink tomato or orange juice with my breakfast?

The juicing process removes all or most of the fiber in fruit and vegetables, concentrating the sugar hit. You’ll be able to introduce tomato juice in Phase 2. In Phase 3, oranges and other citrus fruits are acceptable.

Why is cream allowed in Phase 1 but not milk?

Strange as it may seem, milk is higher in carbs than cream, thanks to the lactose (a form of sugar). In Phase 2 you can reintroduce small amounts of whole milk. Or dilute cream with some water, if you prefer.

I’m experiencing cravings for sweets and other high-carb foods such as muffins, bread, and chips. How do I stay in control of my appetite?

Most likely your blood sugar levels have not yet stabilized, which usually occurs after the fifth day on Atkins. Once you’re burning fat for energy, it acts as a natural appetite suppressant. Sometimes women have cravings right before their menstrual period. Or you may be going too long between meals or snacks, eating foods that contain hidden sugars or grains, or not consuming enough fat. When you experience cravings for high-carb foods, have an Atkins Advantage bar or shake, half a Hass avocado, some cheese, or some olives instead. Hunger and cravings can also be confused with thirst, so drink up.

I’m having a hard time staying motivated. What should I do?

It’s definitely easier to achieve any goal with someone who has your back. Find a buddy who wants to lose weight too, whether it’s your significant other, a friend or family member or someone in the Atkins Community. He/she can help you stay on track and achieve your goals.

More Atkins Tips and Advice