Low carb diets have been a fixture for several years and by many people. It creates the vision of deprivation and possible ill health, as some seemingly essential foods are avoided in this diet. This means knowing what to eat on low carb diets that initially seem less than healthy is vital.
This is very far from the truth as Low carb diets for weight loss, like the Atkins Diet and Protein Power diet, do contain some carbohydrates in the maintenance phases.
What is Considered a Low Carb Diet?
The best way to can explain this is to look at the Atkins Diet. This is a low carb diet that has 4 phases to follow.
The Low Carb Atkins Diet
Before explaining what happens in each of the 4 phases, I will detail what foods can be eaten in the diet. There are quite a lot of choices, the main restriction being the number of carbs consumed.
All fish, fowl, shellfish, meat, and eggs are permitted, but no cured meat like ham is allowed.
Anyone following the diet must avoid meat with additives, such as meatloaf and breaded food. Oysters and mussels are also higher in carbs, so only 4 ounces are allowed daily.
Four ounces of the following cheeses are allowed each day:
- Cheddar
- Cow, sheep, and goat cheese
- Cream cheese
- Gouda
- Mozzarella
- Roquefort and other blue cheeses
- Swiss cheese
The following vegetables are the only ones permitted in the first two weeks:
- Daikon
- Mushrooms
- Arugula
- Endive
- Parsley
- Bok choy
- Escarole
- Peppers
- Celery
- Fennel
- Radicchio
- Chicory
- Jicama
- Radishes
- Chives
- lettuce
- Cucumber
- Mache
- Sorrel
Other vegetables that are higher in carbs can be eaten after the first 14 days to add variety.
- Artichoke
- Pumpkin
- Artichoke hearts
- Rhubarb
- Asparagus
- Chard
- Sauerkraut
- Bamboo shoots
- Collard greens
- Scallions
- Dandelion
- Snow peas
- Bean sprouts
- Dandelion greens
- Beet greens
- Eggplant
- Spinach
- Broccoli
- String or wax beans
- Kale
- Summer squash
- Tomato
- Leeks
- Turnips
- Cabbage
- Water chestnuts
- Cauliflower
- Onion
- Zucchini
In every phase, the Atkins Low Carb Diet for weight loss should be tailored to your individual preferences, and most of the meals should comprise whole foods.
You should:
- Avoid any trigger foods, such as bread and sweet items
- Eat either three regular meals or 4 to 5 smaller meals
- Have liberal amounts of fat and protein
- No more than 12-15 grams of carbs in the form of the permitted vegetables
- Have no fruit, pasta, grains, starchy vegetables, or dairy products except for cheese, cream, or butter
- Have no nuts or seeds in the first two weeks; chickpeas, kidney beans, and other legumes are also not permitted in phase one, Do not eat anything that’s not on the acceptable foods list.
- Adjust the quantity to your appetite.
- Do not assume anything is low carb – always read the labels
- Use sucralose or saccharin as a sweetener
- Drink at least ten 8-ounce glasses of water
- Take a good multivitamin with minerals such as potassium, magnesium, and calcium but not iron.
The Induction Phase of the Atkins Diet
The induction phase, or phase one, kick starts the body-switching its metabolism to one that primarily burns fat for energy instead of burning carbs.
- It Stabilizes blood sugar
- Curbs cravings since it breaks the addictions to sugar, wheat/corn derivatives, alcohol, caffeine, grain, or any other food
- It shows you how to experience the metabolic advantage of the diet
- Shows how much fat your body can burn
Phase Two is About Ongoing Weight Loss.
- It has expanded food options
- Allows 25 grams of carbs per day
- It gives the opportunity of mixing and matching to suit the person
- Gradually increases the daily carb tally in 5-gram increments until the weight loss slows
- Still has counting carbs as the key to successful management
- Ensures a person stays with phase 2 until only 10 lb is left to lose
Phase Three of the Atkins Diet
This stage is really just a continuation of phase 2. More grams of carbs are added until you lose less than one pound per week. Continue with this phase until the goal is reached, and you keep this weight for one month.
Once this happens, you are in the lifetime maintenance phase.
Lifetime Maintenance, Phase 4
It now helps if you stay focused on the ACE (Atkins Carbohydrate Equilibrium) and always try to stay within 5 lbs of your goal weight.
The Atkins diet and other low carb diets for weight loss guarantee weight loss, and there are testimonials to this effect. The diet is not difficult, but it can be restrictive in the beginning. In the end, after your goal weight is reached and maintained, some fruit can be eaten as part of the diet.
