Many dieters have chosen to lead a life by the Atkins Diet, which is also known as The Atkins Nutritional Approach or Atkins, for short. You probably already know that this diet has become one of the most popular dieting choices that deal with a restriction of carbohydrates within a diet. Dr. Robert Atkins, who wrote the popular “Dr. Atkins’ Diet Revolution”, created the diet.  The book was first printed in 1972. The original book was later revised after receiving a variety of comments and criticisms.

When following the Atkins Diet Plan, you should know that there are four phases that a dieter will experience. The first phase is called the induction. This is when the dieter will restrict the number of carbohydrates that they consume to 20 grams per day. During this phase, a dieter will eat their carbs from non-starchy vegetables. Phase Two, which is also known as the “Ongoing Weight Loss” (OWL) is when the dieter can eat a few more carbs that are filled with nutrients and fiber. During the first week of this phase, carb consumption is increased to 25 grams daily. The next week it increases to 30 grams per day. This is continued until the dieter does not see any further weight loss.

Phase Three is referred to as Pre-Maintenance when dieters will see a transition from weight loss to weight maintenance. During this phase, their daily carbohydrate intake increases by 10-gram increments each week as long as gradual weight loss is apparent. The last phase is called Lifetime Maintenance, which focuses on maintaining the Atkins Diet lifestyle to control carbohydrate consumption and weight loss.

There are many foods that can be bought which provide little carbohydrates in one standard serving. These items are referred to as “free foods” because they do not create any serious harm to your blood sugar levels.

A food is considered to be a “free food” if it contains less than 5% of carbohydrates in a 100 gram serving. If you refer to the Dietary Exchange Lists, they state that “free foods” either contain under 20 calories or 5 grams or less of carbohydrates per serving.

Below you will find a list of free foods that can be used when following the Atkins Diet:

List of Free Foods for Atkins Diet

Vegetables

Alfalfa seeds, sprouted
Asparagus, cooked
Bamboo shoots, cooked
Beans, green, cooked
Beans, snap, green, cooked
Beet greens, cooked
Broccoli, cooked
Cabbage, cooked
Cauliflower, cooked
Celery Root, cooked
Celery
Chard, swiss, cooked
Collards, cooked
Cucumber
Dandelion greens, cooked
Eggplant, cooked
Endive
Fennel, bulb
Hearts of palm, canned
Jicama
Kale, cooked
Lettuce
Lettuce, cos or romaine
Lettuce, iceberg
Mustard greens, cooked
Mushrooms
Nopales, cooked
Olives, canned ripe
Okra, cooked
Olives, canned ripe
Parsley
Peppers, jalapeno
Peppers, sweet green
Peppers, sweet red
Pumpkin, cooked
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions (green onions)
Spinach, cooked
Squash, summer, cooked
Squash, zucchini, cooked
Tomatoes
Tomato juice
Turnips, cooked
Turnip greens, cooked
Watercress

Fruit
Avocados
Raspberries
Strawberries

Nuts

Macademia Nuts
Pecans  

Meat and Fish
All meat and fin fish
Caviar
Crab
Lobster
Shrimp

Eggs and Dairy
Butter
Buttermilk, lowfat
Cheese, cheddar
Cheese, Edam
Cheese, Gouda
Cheese, Swiss
Cream cheese,
Cottage cheese, 2% milkfat
Eggs
Half and Half
Heavy Cream
Goat milk
Mayonnaise
Milk, 1%
Ricotta cheese, whole milk
Soy milk
Yogurt, plain, whole milk

Drinks

Coffee (without cream or sugar)
Diet Soda
Tea (without milk or sugar)
Water

Sweeteners
Aspartame (NutraSweet)
Saccharin (Sweet'N Low)
Stevia
Sucralose (Splenda)