Atkins Diet

The Atkins Diet is a 4-Phase Plan

The Atkins diet is split into 4 different phases:

1. Phase 1 (Induction): Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss.
2. Phase 2 (Balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
3. Phase 3 (Fine-Tuning): When you are very close to your goal weight, add more carbs to your diet until weight loss slows down.
4. Phase 4 (Maintenance): Here you can eat as many healthy carbs as your body can tolerate without regaining weight.

Foods to Avoid

You should avoid these foods on the Atkins diet:

• Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.
• Grains: Wheat, spelt, rye, barley, rice.
• Vegetable Oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.
• Trans Fats: Usually found in processed foods with the word “hydrogenated” on the ingredients list.
• “Diet” and “Low-Fat” Foods: These are usually very high in sugar.
• High-Carb Vegetables: Carrots, turnips, etc (induction only).
• High-Carb Fruits: Bananas, apples, oranges, pears, grapes (induction only).
• Starches: Potatoes, sweet potatoes (induction only).
• Legumes: Lentils, beans, chickpeas, etc (induction only).

Foods to Eat

You should base your diet around these healthy foods.

• Meats: Beef, pork, lamb, chicken, bacon and others.
• Fatty Fish and Seafood: Salmon, trout, sardines, etc.
• Eggs: The healthiest eggs are Omega-3 enriched or pastured.
• Low-Carb Vegetables: Kale, spinach, broccoli, asparagus and others.
• Full-Fat Dairy: Butter, cheese, cream, full-fat yoghurt.
• Nuts and Seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.
• Healthy Fats: Extra virgin olive oil, coconut oil, avocados and avocado oil.

Source :http://authoritynutrition.com/atkins-diet-101/