There are two schools of thought on the Atkins Diet. It is either the greatest thing ever or the stupidest thing ever. The science is there and the restriction on carbs with focus on protein consumption has helped countless people lose weight pretty quickly.

The opposers of the diet, though, are quick to point out that the Atkins Diet foods to eat can be dangerous in those increased amounts and the foods on the restricted list are required for balanced nutrition.

Most people agree that using the low carb theory of the Atkins diet as a guideline, while using some discretion with meat and veggie allowance is a good step toward healthy eating. Promoters of the diet claim that it is well balanced. Let’s look at the Atkins Diet food guidelines now.

Dairy, Meat, and Poultry

Dieters love the Atkins diet because they are allowed free amounts of these satisfying foods. Meat, poultry, fish, shellfish, and eggs are all considered “healthy” options among the Atkins diet foods to eat.

Dieters jumping into the diet without actually learning it often did not understand this to have some rules though. All meat must be unprocessed and bacon must be without sugar or nitrates. Crab imitations and other “fakes” are not allowed, nor are egg substitutes.

The Vegetable Controversy

Vegetable restrictions are what concerned critics of the Atkins diet foods to eat. Overzealous meat eating dieters embraced the idea of not having to eat vegetables. But the Atkins diet actually requires the consumption of some vegetables while restricting some others.

On the allowed list of Atkins diet foods to eat are any salad vegetables. This includes not only members of the lettuce family but leafy herbs such as dill and cilantro, bok choy, cucumbers, parsley, celery, all peppers, sprouts, mushrooms, olives, radishes, and chives.

Non salad type vegetables on the approved list include asparagus, cabbage, cauliflower, broccoli, turnips, tomatoes, avocado, eggplant, leafy greens, sprouts, okra, onions, summer squashes, and artichokes.

The restricted list of vegetables on the Atkins diet foods to eat is actually very short. You have to stay away from corn, carrots, potatoes, green peas, or any other veggie that runs sweet and starchy.

Fats, Spices, and Everything Else

Most fats are okay on the list of Atkins diet foods to eat. Butter is allowed, avoid margarine. All oils are allowed so feel free to fry your foods. Milk, cheese, and other dairy are allowed but only in the full fat versions.

Yogurt is not allowed and cheese becomes limited in later phases of the diet. Processed cheeses or cheese spreads are never allowed.

Sugar is restricted the Atkins diet so it is encouraged to make your own salad dressings out of oil, vinegar, lemon juice or sour cream. Mayo, ketchup, and soy sauce are allowed in low sugar versions only.

There is not much restriction on beverages consumed on the Atkins diet other than avoiding anything with sugar or caffeine.

The Bottom Line

A good deal of good buzz and criticism of the Atkins diet and the foods to eat on it can be attributed to a general misconception of the diet. The diet is neither as restrictive nor as lenient as the extremes believe.

But the undisputable problem with the Atkins diet food to eat is the lack of portion control encouraged by the unlimited allowances of meat and full fat foods.

This is an unhealthy pattern and a habit that will guarantee great weight gain once the diet is stopped. Always use common sense when adopting a new diet into your life.