The Atkins Food List

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If you’re currently doing the Atkins diet or you’re thinking about starting, then the Atkins food list below will help you be able to pick the right foods.

What’s The Point Of An Atkins Diet List?

A lot of people who have not started this diet are under the impression that you can eat all the high-fat, high-protein and zero carbohydrate foods that you want.  But that’s not what the diet is about. What this diet does is show you how to eat plant based carbs, which are the carbohydrates that your body processes the most efficiently.

From the very beginning of this diet, vegetables are a major part of the diet.  And as you already may know, vegetables contain lots of carbohydrates (and MUST be the basic foods of any healthy, effective diet).

The list of Atkins foods below will show you exactly what the diet is all about by giving you the specifics on what you can eat so that your low carb diet contains the best possible nutrition.

The Food List For Atkins Diet

Free Foods

You don’t have to worry about the quantity of the following foods.  You can eat as much as you want until you’re full and satisfied.

1.Unprocessed Meat -  ham, beef, pork, lamb, veal, mutton, and venison.  Bacon is also on this list.  Make sure that any bacon you eat is not processed with sugar and is nitrate and nitrite free.
2.Unprocessed Poultry – emu, chicken, turkey, quail, ostrich, pheasant, hens, cornish, duck, goose
3.Unprocessed Fish – herring, sardines, tuna, catfish, salmon, trout, snapper, sole, etc.
4.Unprocessed Shellfish – NO imitation meat is allowed.  What is allowed:  oysters, crab, clams, shrimp, lobster, scallops, mussels, calamari
5.Real Eggs – chicken, quail, duck, goose.

Veggies

There are 2 groups of vegetables in the Atkins diet.  They are “other vegetables” and “salad vegetables.”    Below are listed the vegetables for each group.

First lets go over the list of vegetables that are NOT permitted – pretty much any starchy or sweet vegetables including corn, green peas, and potatoes.

1.Others –  cauliflower, kohlrabi, onions, cabbage, asparagus, tomatoes, summer squashes, kale, eggplant, avocado, okra, brussels sprouts, artichokes, broccoli, turnips, celeriac, leafy greens (collards, turnip, beet, mustard).  These and pretty much any other types of vegetables are okay (with the exception of the vegetables that are NOT permitted listed above).
2.Salad – olives, daikon, lettuces (iceberg, romaine, bibb, raddichio, arugula, mache, endive), herbs (cilantro, dill, thyme, oregano, basil), jicama, radishes, hot and sweet peppers, chives, cucumbers, celery, parsley, mushrooms, bok choy, chives, fennel,and sprouts.

The Fats

Almost any and all fats are allowed on the Atkins Diet.  One of the most popular fats that people eat that is NOT permitted on this diet is margarine.

Here are the fats that are permitted – vegetable oils (cold pressed) are preffered, salmon and linseed oil (for important omega-3s), butter, olive oil, nut oils, vegetable oils, and seed oils.

Any fatty parts of meats you may use to cook with (or eat).

The Dairy

You are able to eat most dairy products with the exception of Yogurt, diet cheeses, whey cheese, processed cheese food, or cheese spreads.  Also, your consumption of cheese is limited (with the exception of the 2 week Induction Phase which allows you to eat cheese as much as you’d like).

Dairy – butter, heavy and light cream, sour cream, full-fat sheep’s milk cheese, full-fat cow’s milk cheese, full-fat goat milks cheese, and soy cheese.  Both hard and soft type cheese are allowed.

The Spices and The Condiments

Be very careful when you are on the Atkins diet with the spices and the condiments that you choose.  Sugar is strictly forbidden on this diet and a LOT of the condiments and spices that people are accustomed to contain sugar in some form.  So make sure you check the labels of the spices and condiments you purchase (be very careful with salad dressings as most contain sugar).

1.Condiments (sugar-free) – soy sauce, ketchup, mayonnaise
2.Spices – Any and all spices are allowed as long as they do not contain sugar or maltodextrin
3.Salad Dressing – sour cream, lemon juice and olive oil, vinegar and oil, or any sugar-free bottled dressings

The Drinks

You can drink pretty much any type of beverage on the Atkins diet with the exception of those that contain caffeine or sugar.

Beverages – water, lime or lemon juice (any other fruit juice is forbidden), bouillon, water, decaffeinated coffee, decaffeinated tea, diet soda, herbal tea, seltzer

The Sweeteners

You can use any artificial sweetener on the Atkins diet as long as it’s not made with sugar.  Basically any sweeter with the exception of:  sweeteners made with maltitol, xylitol, sorbitol, natural sweeteners made with fructose, dextrose, glucose, sucrose, and corn syrup or honey.

Here’s an additional low carb foods list that you can use when on the Atkins Diet.  Make sure that if you are on the Atkins diet that anything you eat is permissible.

Also, talk to your doctor before starting any new diet or exercise program.

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