Skip To Main Content
Hometown: NYC, NY
Motivation: Helping people find a way of eating with low carb that promotes robust health outcomes and sustainable weight loss and maintenance.
Favorite Atkins Friendly Food: Cashew Trail Mix Bar
Tips for Success: Read your labels. Watch out for hidden carbs; to calculate the grams of carbs that impact your blood sugar, subtract the number of grams of dietary fiber from the total number of carb grams. Also double-check serving sizes on labels; some foods and drinks are actually two or more servings, so you need to add in those extra carbs and calories.

Atkins Isn’t “No Carb”, It’s “Right Carb”

March 23, 2017

I talk to a lot of people about Atkins, and one thing that I continue to emphasize passionately is that Atkins is not a “no carb” diet, but a “right carb” diet. In fact, I don’t even like to call Atkins a “diet”, but a way of eating that keeps you satisfied with a variety of delicious foods, and boosts your energy while helping you to control your blood sugar levels and your cravings. The reason for this is because you’re eating all the “right” carbs. Colorful vegetables, low-glycemic fruits and nuts all contain carbs, just not the ones that cause blood sugar spikes and cravings and wreak havoc with your health and wage war on your waistline.

 On Atkins, you may also be able to eat smaller portions of starchy vegetables like sweet potatoes and potatoes, squash and corn and whole grains such as quinoa, barley, brown rice and whole-wheat bread and pasta. While you can satisfy all your nutritional needs and enjoy a wide variety of foods simply by eating the colorful vegetables, low-glycemic fruits and nuts, plus protein and satisfying fats, some folks find they can easily incorporate these starchy vegetables and whole grains as well without any problem.

But if you’ve spent years inflicting your body and blood sugar with the wrong kinds of carbs, even these wholesome starchy vegetables and grains may trigger increased cravings and blood sugar spikes, and you’re better off filling your plate with all the other good stuff. Fortunately, I do have some guidelines for helping you try to incorporate these foods without stressing your blood sugar. If you’re doing Atkins 20 and you’re in Phase 3 or Phase 4, you stick with our simple list of foods and serving sizes. On Atkins 40, you can refer to our list of other carbs—the servings sizes are based on 5 or 10 grams of Net Carbs, so you can easily mix and match to hit 40 grams of Net Carbs a day. My mantra when it comes to starchy carbs and whole grains is that a little goes a long way. Your bet is to stick with smaller portions—think of your grains and starchy vegetables as garnishes.

Here are some suggestions:

·       Top a tossed salad with a little cooked wild rice, wheat berries or other whole grains, and make vegetables the focus of your grain salad.

·       Combine equal portions of cooked old-fashioned or steel-cut oatmeal, oat bran or flax and chopped nuts.

·       Mix a little cooked brown or wild rice or quinoa into a stir-fry featuring mushrooms, zucchini, broccoli and red bell pepper (or whatever vegetables you have on hand) and slices of leftover chicken or beef.

·       Whip up a satisfying cauliflower mash with butter and cream; mash in just a few cubes of potato or sweet potato.

·       Toss sliced turnip or radishes with a just half a sliced potato or sweet potato, toss with olive oil and spices and bake, for guilt-free “fries.”

Register with Atkins today for additional tips, low carb recipes, and ideas on how to overcome your weight loss plateau.

FAQ

Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.

Learn More »
FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »
Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »
Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »
Free Weight Loss Tools