People who follow this diet say that if you stay away from carb-heavy foods, you can lose weight even if you eat a lot of fat and protein.
Since the early 2000s, many studies have shown that low-carb diets can help people lose weight and improve their health in other ways, without having to count calories.
The Atkins diet was originally promoted by Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972. Since then, people worldwide have used the Atkins diet, and many other books have been written about it.
The diet was initially considered unhealthy, mostly due to its high saturated fat content. Today, saturated fat’s effect on health and heart disease, in particular, is a topic of debate among researchers.
The American Heart Association (AHA) recently looked at the effects of saturated fat on heart disease and found that switching from saturated fat to polyunsaturated fat can help lower cardiovascular disease by about 30%.
More research also shows that switching from saturated fat to polyunsaturated fats may lower your risk of heart attacks and strokes.
However, another review of the research does not find a link between reducing the amount of saturated fat you eat and a lower risk of getting or dying from cardiovascular disease.
Furthermore, some experts believe that not all saturated fats have the same effects on heart disease risk. Others contend that overall diet is more important than singling out individual nutrients.
A study also found that Atkins and other low-carb diets may help people lose more weight and see better results in their blood sugar, HDL (good) cholesterol, triglycerides, and other health indicators than low-fat diets.
It has also been found that low-carb diets may raise LDL (bad) cholesterol levels, though the exact amount varies from person to person. In one study, researchers found a wide variance in the individual increases in LDL (bad) cholesterol of 5-107%.
Here’s a brief summary of how to start the Atkins diet. Before you start a new weight-loss plan, it’s always a good idea to talk to your doctor or registered dietitian.
Some people choose to skip the induction phase and start eating a lot of fruits and vegetables right away. This method can work really well, and it can also help you make sure you get enough fiber and nutrients.
Others prefer to stay in the induction phase indefinitely. This is also known as a very low carb ketogenic diet (keto).
Individuals on the Atkins diet are told to avoid, or limit, the following foods:
Include a lot of vegetables, nuts, and healthy fats in your meals, as well as a source of protein that is high in fat. Limit the amount of complex carbs you eat to meet your daily carb goal.
You can drink alcohol in small amounts while on the Atkins diet. Stick to dry wines that don’t have any added sugars and stay away from drinks with a lot of carbs, like beer. Also, avoid mixed drinks like cocktails, which tend to have the most sugar of all alcoholic drinks.
Following a plant-based Atkins diet requires extra planning. On the Atkins diet, meals are based on high-fat sources of protein, like meat, fish, and dairy. This means that people who are vegetarian or vegan need to find other ways to get the nutrients they need.
You should get about 24.3 percent of the fat in your food from healthy plant-based sources like avocado, nuts and seeds, olive oil, and coconut oil. About 31% of your food should be protein from plant-based sources like soy or beans.
The following resources and tips can help you stick to the Atkins diet whether you eat out or at home:
Following the Atkins diet requires you to restrict certain nutrients that are important for your body. The Atkins diet may help you lose weight and change your metabolism in other good ways, but it can also cause the following side effects, especially in the beginning.
If you follow the Atkins diet and limit your carbs, you might not get enough fiber. Fiber helps protect against heart disease and some types of cancer, controls your appetite, and supports gut motility and healthy gut microbiota.
Also, as we already said, the Atkins diet’s high saturated fat content may cause some people’s LDL (bad) cholesterol to rise. This may put you at increased risk of heart disease, though the research on this is conflicting.
Some research also suggests high fat diets, like the Atkins diet, influence the gut microbiome. Certain changes in the gut microbiome may be associated with an increased risk of cardiovascular disease.
The microbiota in the gut makes a chemical called tri-methylamine N-oxide (TMAO), which can predict heart disease events like heart attacks and strokes. One study looked at how different popular diets affected TMAO levels and found that the Atkins diet was linked to a higher risk of heart disease compared to a low-fat (Ornish) diet.
The Atkins diet is a popular low-carb diet that emphasizes protein-rich foods like meat, eggs, and cheese. With its flexible approach to carbs, Atkins has helped many achieve weight loss goals and improve health
If you’re considering trying the Atkins diet, you may be wondering – can you eat ham? The answer is not straightforward While ham can fit into the Atkins diet, not all types of ham are created equal.
This article will tell you everything you need to know to eat ham on the Atkins diet. We’ll cover:
- How the Atkins diet works
- Atkins diet guidelines for meat
- Is ham allowed on Atkins?
- Best and worst types of ham for Atkins
- Nutrition profile of ham
- Tips for adding ham to your Atkins meal plan
- Other meat options for Atkins
Let’s start by understanding the basics of this popular low-carb diet.
How Does the Atkins Diet Work?
The Atkins diet is a 4-phase low-carb diet that focuses on high-protein foods and restricting carbs to induce ketosis, Here’s a quick overview of the 4 phases
Phase 1: Induction
- Duration: 2 weeks
- Carbs: Under 20g net carbs per day
- Foods: Meat, eggs, cheese, low-carb veggies
Phase 2: Balancing
- Duration: Ongoing weight loss phase
- Carbs: Slowly add more nuts, low-carb vegetables and berries
Phase 3: Pre-Maintenance
- Duration: 10 lbs to goal weight
- Carbs: Add more carbs to find personal carb tolerance
Phase 4: Lifetime Maintenance
- Duration: For life
- Carbs: Balance of carbs, protein and fat customized to you
As you can see, Atkins stresses that meat is a great source of protein and healthy fats during all of its phases.
Atkins Diet Guidelines for Meat
On the Atkins diet, you should choose high-quality protein sources like chicken, fish, eggs, and meat. Some general guidelines include:
- Choose organic, free-range meat when possible
- Avoid processed meats with added nitrates or nitrites
- Limit bacon, sausage and deli meats
- Grill, bake or broil instead of frying
- Eat 3-6 oz protein per meal
Portion control is key, even with zero carb meats. Let’s see how ham fits into these guidelines.
Is Ham Allowed on the Atkins Diet?
The answer is yes – ham is allowed on the Atkins diet. Since it contains zero carbs, it can be a good source of protein. However, there are some important caveats to consider with certain types of ham:
Lean Ham
- Fresh, unprocessed ham like boneless ham steaks or roasts.
- Choose un-basted, no added sugars or flavorings.
- Excellent source of protein for Atkins.
Deli Ham
- Can be high in preservatives like nitrites.
- Look for no sugar added or uncured varieties.
- Eat in moderation.
Cured Ham
- May use sugar-based curing agents.
- Adds unnecessary carbs to diet.
- Enjoy occasionally in small portions.
The best option is fresh, uncured ham closely trimmed of fat. Check labels for added sugars or nitrates. Now let’s look at why certain hams may be controversial.
Why is Ham Controversial for Atkins?
While fresh ham can be a smart choice, processed types of ham can undermine Atkins diet goals:
Added Sugars
- Some ham is cured or glazed with sugar, honey or maple syrup.
- This adds extra carbs that can kick you out of ketosis.
Nitrates/Nitrites
- Deli ham and cured ham often contain these preservatives.
- They may impair insulin response and increase disease risk.
- Atkins recommends limiting processed meats.
To avoid these downsides, choose plain roasted ham and verify no sneaky sugars in the ingredients.
Nutritional Profile of Ham
Let’s analyze the nutrition stats in 3oz of lean roasted ham:
- Calories: 110
- Fat: 3.3g
- Carbs: 0g
- Protein: 18g
With zero carbs and an excellent protein punch, ham can be a nutritious addition to your Atkins diet when consumed in moderation.
Some other key nutrients in ham include:
- Selenium: 32% DV – boosts immunity
- Phosphorus: 15% DV – supports bone health
- Potassium: 6% DV – regulates blood pressure
- Iron: 4% DV – prevents anemia
- Zinc: 6% DV – aids growth and DNA synthesis
Overall, ham provides a powerhouse of nutrients within its minimal carb count.
5 Tips for Adding Ham to Your Atkins Meal Plan
Here are some tips for working ham into your Atkins diet:
1. Try Ham Steak for Breakfast
Pan-fry a ham steak to go alongside your eggs. Quick and easy.
2. Add to Veggie Omelets
Chopped ham is a flavorful addition to any omelet or egg bake.
3. Stuff Bell Peppers
For lunch, make ham stuffed peppers using lean ham, cheese and veggies.
4. Use in Lettuce Wraps
Shredded ham makes a tasty filling for lettuce wrap tacos or sandwiches.
5. Bake Ham and Cheese Roll-Ups
For a quick dinner, wrap ham and cheese in chicken breasts and bake.
Get creative with lean ham in your Atkins meal prep!
Other Meat Options for the Atkins Diet
If you want to change up your protein sources beyond ham, here are some other great meat choices:
- Beef steaks, roasts and ground beef
- Pork chops and pork tenderloin
- Chicken and turkey breast
- Bacon and sausage (in moderation)
- Lamb chops and leg of lamb
- Wild game like bison, venison, duck
- Veal cutlets or chops
- Organ meats like liver or kidney (occasionally)
Any fresh, unprocessed red meat or poultry without breading or sugary sauces can fit your Atkins diet. Mix up your proteins for variety!
The Bottom Line
Fresh, unprocessed ham can be included on the Atkins diet as a zero carb protein source. Skip the sugary, cured varieties and opt for plain roasted ham. Enjoy 3-4 ounces at a time alongside low carb veggies for balanced Atkins meals.
At its core, Atkins emphasizes high quality protein. So as long as you choose fresh cuts of meat and poultry without harmful additives, you can assemble delicious low carb meals that align with the diet’s principles.
Is Atkins good for losing belly fat?
In one 2020 study on older adults living with obesity, researchers found that participants who followed a very low carb diet like Atkins did lose some belly fat. That said, more research is needed to understand if this is the case across other age groups and states of health.
Is Atkins and keto the same?
Atkins and keto are both low carb diets that can promote weight loss, diabetes management, and heart health. There is a difference in how many carbs you eat. On the Atkins diet, you can slowly increase your carb intake over time, but on the keto diet, you need to stay low on carbs to get into ketosis and burn fat.
Learn more about the
Dietary Guidelines : What Foods Can You Eat on the Atkins Diet?
FAQ
What meats can you eat on the Atkins diet?
Can I eat ham on a low carb diet?
Is deli meat ok on Atkins?
Can you have half and half on Atkins?
What foods can you eat on the Atkins diet?
Fruits and grains are high in carbs, and a person on the Atkins diet restricts these, especially in the early stages. However, these foods are also good sources of vitamins, minerals, fiber, and antioxidants. To make up for the lack of nutrient-rich foods, the Atkins diet encourages people to use vitamin and mineral supplements.
Is the Atkins diet good for weight loss?
The Atkins diet is a low carb diet, usually recommended for weight loss. Proponents of this diet claim that you can lose weight while eating as much protein and fat as you want if you avoid foods high in carbs.
Can I eat meat on the Atkins plan?
Meat is not required on the Atkins plan. If you prefer not to eat meat, you can follow the vegetarian program. But if you follow the traditional plan, many types of protein are encouraged. Cheese is also on the acceptable foods list, but Atkins recommends consuming no more than 3 to 4 ounces per day.
Are there gluten free foods on the Atkins diet?
Yes, there are gluten-free options on the Atkins diet food list. Many naturally gluten-free foods like meats, fish, eggs, and low-carb vegetables are part of the Atkins plan. Just make sure to read labels if you’re opting for packaged Atkins products. Can you have alcohol while on the Atkins diet?