Created by MyFitnessPal - Free Weight Loss Tools


Atkins Diet Food List

If you're ready to start the Atkins Diet for weight loss, the following Atkins Diet food list can be used as a tool to help choose the best foods.

Include some source of omega-3 fatty acids
Why an Atkins Diet Food List?

Too many people have the misconception that the Atkins Diet is a no-carbohydrate, high-protein, high-fat, free-for-all. It isn't. What the Atkins Diet does is teach you to eat the kind of carbs your body processes most efficiently--plant-based carbs. From day one, ample carbohydrates are allowed in the form of vegetables, which are one of the basic foods for a healthy diet. The Atkins Diet food list dispels the myths surrounding the diet and helps low-carb dieters find the best possible nutrition, while they pursue their goal weight.

Free Foods

A nice juicy steak is allowed on the Atkins Diet
The following foods may be eaten without concern for quantity--eat until you are satisfied:

Meat: all unprocessed meats, including beef, pork, lamb, veal, mutton, venison, and ham. Bacon is allowed if it is not processed with sugar; if nitrite-free bacon is available, it is preferable.
Poultry: any unprocessed poultry, including chicken, turkey, goose, duck, cornish hens, pheasant, quail, ostrich, or emu.
Fish: all unprocessed fish, including tuna, salmon, catfish, trout, snapper, sole, sardines, herring, and any other fish.
Shellfish: any unprocessed shellfish, including oysters, clams, crab, shrimp, calamari, lobster, mussels, and scallops. Imitation crab or other imitation shellfish products are forbidden.
Eggs: any real eggs are allowed, including chicken, duck, quail, or goose.

Dr. Atkins New Diet Revolution divides vegetables into two groups: salad vegetables and other vegetables.

Salad Vegetables: Any lettuce, including iceberg, romaine, Bibb, escarole, mache, raddichio, arugula, and endive. In addition to the lettuces, leafy herbs (such as dill, thyme, basil, oregano, and cilantro) and many other vegetables are listed as "salad vegetables." These other vegetables include bok choy, chives, cucumber, fennel (anise), parsley, celery, peppers (hot or sweet), radishes, daikon, sprouts, mushrooms, olives, and jicama are all considered salad vegetables.
Other Vegetables: Among the other vegetables allowed on the Atkins plan are asparagus, cabbage, cauliflower, eggplant, kale, kohlrabi, tomatoes, onions, summer squashes (yellow, pattypan, and zucchini), okra, turnips, avocado, brussels sprouts, leafy greens (mustard, turnip, beet, collards,) broccoli, celeriac, and artichokes. In fact, just about any vegetable you might wish to eat is permitted, with the exception of corn, potatoes, green (English) peas, and other sweet or starchy vegetables.

Most fats are allowed. Cold-pressed vegetable oils are preferred, and it is important to include some source of omega-3 fatty acids, such as linseed oil or salmon. Butter is allowed; margarine is not. Olive oil, nut oils, seed oils, and vegetable oils are all permitted. You may eat (or use for cooking) any fat that is part of your meat.


Most dairy products are permitted, but they should be full-fat and as low in carbohydrate as possible. Yogurt is not permitted, and cheese (a free food during the two-week induction phase) should be limited to one or two ounces per day.

Cheese: full-fat cow, goat, or sheep's milk cheeses, as well as soy cheese, are permitted, and they may be either hard or soft cheeses. No diet cheeses, cheese spreads, processed cheese food, or whey cheese.
Other Dairy: heavy cream, light cream, sour cream, butter.
Condiments and Spices

It is important to be careful when choosing condiments while following the Atkins plan. Sugar in any form is expressly forbidden, and most people are surprised to learn how many of their favourite condiments, dressings, and spice blends contain some form of sugar. For this reason, most salad dressings are not permissible on the plan, unless you make your own from scratch. The Atkins Diet food list includes the following:

Salad dressings: oil and vinegar, olive oil and lemon juice, or sour cream may be used. If using bottled dressings, ensure that they do not contain any form of sugar.
Spices: any individual spice may be used, with the exception of sugar. If using spice blends, avoid those containing any form of sugar or maltodextrin.
Other condiments: sugar-free versions of mayonnaise, ketchup, and soy sauce are permitted. Sour cream is allowed, but yogurt is not.

Dr. Atkins New Diet Revolution
You can drink a wide variety of beverages while following the Atkins program. The two taboos for this category are sugar in any form, and caffiene.

Water, sparkling or still
No-calorie flavoured seltzer
Decaffeinated coffee, tea, and diet soda
Cream, but not milk
Club soda
Herbal tea
Lemon or lime juice, but no other fruit juices

Any artificial, non-sugar sweetener is permitted on the Atkins food list. Some of the possibilities include sucralose (Splenda), aspartame (Equal}, saccharine (Sweet 'n' Low), and acesulfame potassium (or ace-K, usually found in conjunction with another artificial sweetener). If you prefer a natural sweetener, you may use Stevia-- an intensely sweet herb that is available in both processed and unprocessed, in bulk and in packets, and in most health food and grocery stores.Sweeteners to avoid include sugar alcohols (maltitol, sorbitol, xylitol), natural sugars (fructose, sucrose, maltose, dextrose, glucose), and such things as honey or corn syrup.

more info here



Assalam kengkawan...huhuhu...( ada lagi ker kawan2 den nie)...maaf lah yer..lama sangat bertapa di dunia nyata ini....banyak nak citer tapi banyak gak yang den dah lupa...macam mana yek?....

den akan cuba recall apa yang telah berl;aku dalam hidup den....tapi kalau ada yang tertinggal,sori lah yer...(alah...u'olls bukan tau pun kan...he he he)....

cuma yang paling den nak update kat sini......den dah turun berat sehingga entry nie ditulis sebanyak 12kg!!!!!!...amacam?kagum x?kagum lah...kagum lah...please.....

sekarang nie masih lum tercapai lagi goal pertama den...dah kurus banyak nie makin banyak lak godaan yang mendatang.....den nak tepis pun susah...cer citer kat den macam mana nak buat?hu hu hu....

gambar den yang terkini den upload kemudian eh....sori lah kalau den ada wat janji manismu......

opsss....lupa lak....den dah habis exam USM den dan sekarang nie den cuti sem...ha ha ha....x tau lagi bila mula kelas......cuma debar tunggu resault jer...harap2 sumer nya lepas....yelah, den bukannya pandai sangat...setakat kepujian pun dah kira ok lah bagi den......

oklah yer...setakat nie dulu....den masih lagi bertapak di cc...nanti x manis lak orang lain dok tengok den menaip nie...dena kan pemalu...arghhhhhhhhh...he he he.... bye,jumpa lagi yer....