Atkins Diet Food List and Shopping List + PDF

The Atkins diet is a low-carb weight-loss plan that starts by limiting net carbs to about 20 grams a day, then adds carbs back in phases. This page covers what Phase 1 allows, a shopping list that follows it, and what research says about long-term results.

Shopping list

55

Store categories

8

Type

Low-carb and high-protein diets

How the Atkins diet works

The Atkins diet is built on net carbs, which Atkins defines as total carbs minus fiber and sugar alcohols (its site for healthcare professionals also subtracts allulose). For scale, Cleveland Clinic says the average banana has 24 net carbs and a potato 31, so a banana alone is more than a full Phase 1 day.

The Atkins 20 plan has four phases. In Phase 1, Induction, Atkins’ site for healthcare professionals gives 20 to 25 grams of net carbs a day until you are within 15 pounds of your goal weight, and WebMD says 20 grams. Phase 2 starts at 25 grams and rises in 5-gram steps until you are within 10 pounds of your goal. Phase 3 targets about 80 to 100 grams, raised in steps of 5 to 10 grams, and Phase 4 is lifetime maintenance, set individually.

Independent sources state the other phases differently. WebMD lists 25 to 50 grams in Phase 2, 50 to 80 in Phase 3 and 80 to 100 in Phase 4. Cleveland Clinic lists up to 30 grams in Phase 2 and up to 120 in Phase 4, and says other Atkins plans start at 40 or 100 net carbs. Because the published figures differ, use the numbers from the Atkins plan you actually follow.

The shopping list below follows Phase 1. Atkins’ Phase 1 list asks for 12 to 15 grams of net carbs a day from foundation vegetables, no more than 3 to 4 ounces of cheese a day, 2 to 4 tablespoons of added fat and at least 64 ounces of water. Nuts, seeds, berries and yogurt come back in Phase 2, so they are not on the list.

What can you eat on the Atkins diet

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  Meat and poultry

  Atkins' Phase 1 list includes beef, pork, lamb, chicken, turkey and duck. It says to skip pork with a sweetened glaze or additive, such as honey ham or maple bacon.

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  Fish and shellfish

  Atkins says all fish is acceptable in Phase 1, including salmon, sardines, tuna, trout, cod and halibut. Its shellfish list covers shrimp, mussels, crab, oysters and clams.

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  Eggs and cheese

  Eggs are on the Phase 1 list, along with cheeses such as cheddar, Parmesan, feta, goat cheese and whole-milk mozzarella. Atkins recommends no more than 3 to 4 ounces of cheese a day.

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  Vegetables

  Atkins asks for 12 to 15 grams of net carbs a day from foundation vegetables such as spinach, arugula, broccoli, cauliflower, asparagus, zucchini and cucumber. Avocado, olives and tomatoes are on that list too.

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  Fats and oils

  Atkins recommends 2 to 4 tablespoons of added fat a day, from butter, olive oil, coconut oil, avocado oil or mayonnaise with no added sugar.

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  Beverages

  Atkins says to drink at least 64 ounces of water a day. Club soda, coffee and tea are also on the Phase 1 list, with caffeinated coffee and tea limited to 1 to 2 cups a day.

Foods to avoid on the Atkins diet

In the first phase of the Atkins diet, leave out:

• Fruit. WebMD lists fruit as off limits in Phase 1. Atkins' own list brings low-glycemic fruit such as blackberries, raspberries, strawberries and blueberries back in Phase 2.
• Bread, pasta and grains. WebMD lists bread and grains among the foods to avoid in Phase 1 and allows whole grains again in Phase 3.
• Starchy vegetables. Potatoes, corn and other starchy vegetables are off the Phase 1 list, according to WebMD, and return in Phase 3.
• Milk, yogurt and cottage cheese. WebMD lists dairy other than cheese and butter as off limits in Phase 1, while Atkins' own list also includes cream. Plain whole-milk Greek yogurt and 2% cottage cheese join Atkins' list in Phase 2.
• Legumes, nuts and seeds. Atkins' list puts nuts and seeds in Phase 2, and WebMD adds legumes there too. In Phase 1, leave out beans, lentils, almonds, walnuts and similar foods.
• Sugary foods and drinks. Atkins warns against sweetened pork products such as honey ham, and says drinks other than water are often a major source of sugars and carbs. Check labels, since added sugar counts toward your net carbs.
• Alcohol. WebMD lists alcohol as off limits in Phase 1, which covers beer, wine and spirits.

Downsides to know about

• Weight loss fades by 12 months. A 2020 BMJ analysis of 121 trials of 14 named diets found Atkins gave about 5.5 kg more weight loss than a usual diet at 6 months (moderate certainty). At 12 months the effects on weight and cardiovascular risk factors largely disappeared.
• Little long-term evidence. A Cleveland Clinic dietitian says there is no evidence that the diet is good for you over the long term, and that studies have looked at its effects for less than a year or two. WebMD says researchers don't know whether the benefits last or whether the diet is safe for long-term use.
• Nutrient gaps and side effects. Cleveland Clinic says a very low-carb diet like Atkins can cause electrolyte imbalances, constipation, dangerously low blood sugar and kidney problems, and that cutting fruit and some vegetables can mean fewer vitamins, minerals and fiber. It also notes that processed meats, which the diet allows, may raise the risk of heart problems and certain cancers.
• Not for everyone. Cleveland Clinic says not to try Atkins if you are pregnant, breastfeeding or have kidney disease. WebMD adds that a high-protein diet can be harmful for people who have had kidney problems.