In today’s post we will talk about the allowed and prohibited foods in each of the 4 phases of the most famous low-carb Atkins diet for vegetarians in history to burn lower belly fat and weight loss.
Low-Carb Atkins Diet For Vegetarians: Menu, Recipes And Foods Allowed To burn lower belly fat
Because it is a qualitative diet (you can eat as much as you want as long as the foods are allowed), you should always be aware of what you are going to eat.
A slip in this diet for vegetarians can represent a long delay in its evolution, especially in the early stages. Also in this article, we will bring you some tips and answers to the most frequently asked questions about the low-carb Atkins diet for vegetarians.
If your doubts concern the possibility of drinking alcoholic beverages (wine, beer, and more) on the Atkins Diet, we have prepared this special guide, containing all the necessary information for your correct weight loss – and fun.
Remembering that, whenever we refer to “carbohydrates“, we are talking about the “net amount of carbohydrates”, that is, in your account, you must take the total amount of carbohydrates and subtract the amount of fiber.
To do this, you can consult the amounts of all nutrients in a mobile application such as FatSecret.
Atkins Diet: Phase 1 – Induction
Most fish, poultry and meat do not contain carbohydrates, so you can feel free to enjoy them,
But always remember to use the low carbohydrate food list to ensure that you consume 12 to 15 grams of liquid carbohydrates a from vegetables.
If you decided to stay in Induction for more than two weeks (the so-called “Fast Track”), you can exchange 3 g of carbohydrates from the foundation’s vegetables for 3 g of nuts or seeds.
Do not let your carbohydrate intake from foundation vegetables drop below 12 g per day.
- Tuna fish
* Oysters and mussels have carbohydrates, eat moderately.
* Some processed types of bacon and ham are sugar-cured, which brings in additional carbohydrates. In this case, be aware.
Also avoid cold meats and other meats with added nitrates.
Eggs are an incredibly nutritious food. That is why eggs are a basic ingredient in the Atkins Nutritional Approach for vegetarians.
Feel free to breed with eggs. Cheese is allowed from the beginning, but be careful not to exceed the daily limit amount of carbohydrates
- Black olives
- Green olives
- Alfalfa Sprouts
- Bamboo Shoots
- Artichoke Hearts
- Brussels sprouts
- Purple cabbage
- Palm heart
Remember that you should eat about 12 to 15 g of liquid carbohydrates a day from vegetables.
Not only do they provide important nutrients, they add variety to the diet for vegetarians.
7) Herbs, spices, seasonings and side dishes for salad:
- Cayenne Pepper
- Milk cream
Always check that ready-made seasonings do not contain sugar.
Pay attention to the cream, as well as the cheeses, it also has a certain amount of carbohydrates higher than the other allowed foods.
- Goat’s milk cheeses
- Blue cheeses
Don’t forget that cheese contains carbohydrates, always check the nutritional information.
Pasty cheeses or cheeses made from whey and products that imitate cheese are prohibited.
9) Oils and Fats:
- Olive oil
- Vegetable oils:
Many types of fat, especially certain oils, are only essential to nutrition.
It may be beneficial to include a source of AGL (gamma-linolenic acid), and the oils that contain ômega-3 (EPA, oil of salmão, oil of linhaça) are also valuable. All vegetable oils are allowed, preferably those of canola, Nozes, soybeans, Gergelim, Girassol, açafrão. These items do not contain carbohydrates, but also do not abuse their consumption.
A Splenda sachet has the equivalent of 1 gram of carbohydrate.
- Sparkling water
- Coffee and tea
- Soy milk (without flavor)
- Almond milk
- Diet soft drinks – (know the difference between light, diet and zero products)
One to two cups of tea or coffee with caffeine are allowed (decaffeinated at will).
If you feel that caffeine causes symptoms such as hypoglycemia or cravings, or if you have a real caffeine addiction, then it is best to go without consuming caffeine during the induction phase. Also, don’t forget to consume at least 2 liters of water a day.
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Atkins Diet Plan Tips and Alerts:
Note that Induction, fruits, breads, cereals, vegetables rich in starch, and dairy products other than cheese, sour cream, or butter are not allowed.
Be careful with diet products, most diet foods are for diets with a fat restriction, not a carbohydrate. Only those with the inscription “Carbohydrate Free” are allowed.
Don’t just rely on the warning “Doesn’t Contain Sugar”. You should always check the nutritional table, because even if it does not contain sugar, a food can contain other carbohydrates in its composition.
Various products of our daily life, which we sometimes do not even consider as food, such as chewing gum, syrup and cough pills, are full of sugar or other caloric sweeteners and should, as far as possible, be avoided.
Understand the mechanism behind the Atkins diet for vegetarians and learn how consuming fewer carbohydrates can make your body burn a lot more fats: Know Ketosis.
Answering Frequently Asked Questions in Phase 1 of the Atkins Diet (FAQ)
Should I necessarily start the Atkins diet in Phase 1?
If you want to lose a few pounds (for example, less than 7 kg), you can start in the second phase and, if you have less belly fat to lose, you can start directly in the third phase.
However, in this case, the belly fat loss will occur slower. The choice is always yours.
But can I eat as much protein and fat as I want?
Eating too much protein can interfere with the lower belly fat loss process. And the excess fats will be burned as energy instead of your body fat, that is, it will also hinder your lower belly fat loss. But you will hardly overeat, because these macro-nutrients (proteins and fats) tend to provide plenty of satiety. With that, you can eat until you are satisfied, and still lose lower belly fat.
Why is milk banned in Induction if the cream is allowed?
In fact, this is due to the fact that lactose (milk sugar) is present in greater quantities in milk than in cream. But rest assured, in Phase 2 you can go back to consuming milk. Another option, if you don’t want to wait, is to dilute the cream with water.
I’m having a hard time staying motivated to continue the diet, what should I do?
It really is always easier to achieve a goal when we have someone’s support. Thinking about it, we created a group on Facebook called “Fitoont – Flat Tummy and Build Six Pack Abs“, where you can meet other people with the same goals and difficulties. Do not hesitate to expose your difficulties and even weaknesses, there everyone is there to help each other. In addition, we have prepared a special page to help you be more motivated: click here to check it out.
What to eat for breakfast?
This is an excellent question, because breakfast on the Atkins diet for vegetarians is a difficulty for many people.
Sure, you can eat eggs and bacon – but a lot of people can’t eat just that every day.
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Atkins Diet: Phase 2 – Continuous Belly Fat Loss
The biggest constraint, the hardest part of the Atkins diet for vegetarians, you’ve left behind, and now you’ll see the variety of foods allowed to increase consistently. Combine this list with the one allowed in phase 1 and have a much broader menu.
During phase 2, you will add 5 grams of liquid carbohydrates per week. You can go beyond vegetables with nuts, seeds and fruits. Although you are consuming mostly natural foods, you will find that the number of processed foods can grow as well.
1) Dairy products:
- Cottage cheese
- Cottage cheese, 2%
2) Nuts and Seeds:
- Chestnut of Pará
- Cashew nut
- Sunflower seed
- Macadamia Seed
3) Low sugar fruits:
- Blueberry (Blueberry)
5) Processed foods:
Many of the foods listed above are available ready-made and packaged in markets and convenience stores – just take, observe the portion size, and subtract the fiber amount from the total carbohydrates to obtain the liquid carbohydrates.
Tip and Alert from Fitoont for Phase 2
Without realizing it, as you add food back to this diet for vegetarians, you may be consuming more carbohydrates than you think. This can condescend you about your intake until you reach a plateau and your lower belly fat loss stops. Again, a thorough analysis of how much carbohydrate you are eating should help you avoid this type of thing.
Answering Frequently Asked Questions in Phase 2 of the Atkins Diet (FAQ)
I made a mistake and got off the diet. What do I do now?
Let us not create panic! We all have moments of weakness, and it may not have been possible to resist that beer and chips that your colleagues were eating at Friday’s happy hour.
However, do not fall into the fallacy of “Ah, I already left the diet, I will eat whatever I want for the rest of the day”, no! Once you have eaten in a manner not consistent with your diet, return to the diet as soon as possible, do not wait until tomorrow to start over.
Should I reintroduce my food to all foods described for Phase 2?
Not necessarily. If you don’t like any of them, or if one is too expensive on the market, just don’t eat it.
But why is my weight loss so unstable?
Your body has its own “schedule” for weight loss and it does not share it with anyone, so there is no reason to worry. The most important thing is to follow, and continue to follow, the program faithfully, without being discouraged, and the unwanted pounds will go away. Adding exercise like hypopressive abs workouts to the low-carb diet for vegetarians may help some people, but it is not mandatory. Keep taking your measurements weekly, every inch lost should be a source of pride and encouragement to continue.
Why did I regain some of the weight I had lost?
This is one of the reasons why you should not weigh yourself every day – preferably weigh yourself once a week on a pre-established day and time – as your weight can vary up to 2 kg on the same day – especially after meals or eating of water.
So, if you are following the program correctly, you should see progress every week, unless you are on a plateau, in which case, some steps can be taken.
Will I have to stay forever without eating sweets or are there allowed desserts?
Fortunately, you can eat delicious low-carb desserts! Now you no longer have the excuse for the lack of sweet taste in your diet to stop following it.
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Atkins Diet: Phase 3 – Pre-maintenance
From now on, your weight loss rate will be lower, however, you will be able to enjoy a much larger variety of foods.
In addition to all the foods available for phases 1 and 2, many more can be reinserted in the third phase of the program.
It is worth remembering that, in Pre-maintenance, you must increase your carbohydrate intake rate by 10 grams weekly.
1) Starchy vegetables:
- Japanese Pumpkin (cooked)
- Potatoes (cooked)
- Sweet potato
- Black bean
- Pinto beans
- White bean
- Brown Rice
Answering Frequently Asked Questions in Phase 3 of the Atkins Diet (FAQ)
Can I have a glass or two of wine now that I have reached my goal?
If that doesn’t cause you to gain weight or make you vulnerable to eating things that usually accompany alcohol, that’s fine.
Usually the recommendation is one glass for women and two for men, but you should know your tolerance, so go ahead.
If you gain weight or lose control, drink less next time. But always keep avoiding drinks with lots of carbohydrates.
How do I know that I have reached the ideal weight for me?
There is no “right” or “wrong”. It depends on your body type, your age, your genetics, your activity level. It is possible to achieve a weight below that which would be normal for your body, but it can be very difficult to maintain it. In this case, accept to stay with 4 kg more than you expected, where your body naturally wants to be.
Again, centimeters count as much as pounds when it comes to results. As you hypertrophy / tone your muscles with physical activity, your measurements on the tape measure will reduce, but as muscle mass is heavier than fat, your lower belly fat may not change considerably. When you reach a body you are satisfied with, keep it.
Can I eat any food that is low-carb in phase 3?
In phase 1 you could eat low-carb foods with up to 3 g of liquid carbohydrates per serving; This number increases to 6 g in phase 2, and is now 9 g in phase 3. In the next step, you can eat up to 10 g of them per day.
Atkins Diet: Phase 4 – Lifetime Maintenance
And all your favorite foods are back, my dear reader!
Congratulations, you went through the 3 previous phases and now you have found the balance in your body. This stage is more than a diet, it is a lifestyle.
In this step, you should be eating between 60 g and 80 g of liquid carbohydrates per day, the limit amount that you should have reached in phase 3.
And the only big difference in phase 4 is that you can now add wheat to your food – that is, breads, cakes, pies… (although it is not recommended to eat wheat in the diet for vegetarians.)
All of the previous phases
Plus + Wheat-based foods: breads, cakes, pies, pasta in general.
Just remembering that there is no point simply going back to eating everything as before – because the way you ate before was not healthy and probably did not lead to lower belly fat loss!
The idea here is to be able to allow yourself moments of relaxation and greater permissiveness in the diet for vegetarians, while keeping following Atkins principles most of the time.
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Even if you are comfortable with your new lifestyle and feel that weight problems are a thing of the past, remember this important point: we are constantly changing. Some of them can make the task of maintaining your weight easier, others will require re adaptation. However, at this point, you will need to make some adjustments to your Atkins diet. With the knowledge acquired so far, this will be an easy task!
1) Positive Changes
Many people discover a new interest in physical activities after losing lower belly fat.
You can start playing tennis, running, going to the gym… Anyway, as you exercise more, your energy needs will increase, allowing you to eat more to stay at the same weight.
2) Challenging Changes
Now let’s think on the other hand: you have some change in your life – maybe positive, like having a child, maybe not so good, like having an accident and being unable to walk long distances for a few months.
In both cases, you will have a decrease in your daily calorie intake, that is, you must decrease the amount of food eaten. Use the knowledge gained so far to re-fine-tune your body.
3) Long-term Vision
If you are 30, exercise regularly and have no health problems, you should be able to cope with your weight while maintaining your maximum daily net carbohydrate amount when the years come.
But countless factors – some within your reach and some not (like your genes) – influence your metabolism, which determines how much carbohydrates you can eat in a day. Age tends to slow your metabolism, as do some medications and hormonal changes.
Unless you mitigate the effects of these natural changes, you can stay in control of your lower belly fat by decreasing the amount of carbohydrates daily, increasing physical activity (which doesn’t work for everyone) or both.
If you still have doubts, do not hesitate to ask us in the comments – after checking this text that we prepared with the main doubts of the readers.
There is a Facebook group called “Fitoont – Flat Tummy and Build Six Pack Abs“, in addition, there is also a Facebook page called “Fitoont“made especially to support those who want to start the diet but are still not feeling comfortable or have many doubts. In them you find many people like you, who have gone through the same things and can help you.