Despite being nutritious, fruits contain a lot of carbohydrates. But fruits cannot be made an outcast in a diet plan. As they contain varying amounts of carbohydrates, one has to pick the right type and eat in the right quantity to reap the benefits. This is why several of them are included in the list of Atkins diet fruit from the 2nd phase onwards.
Need for Atkins diet fruit
Whether foods are right on the Atkins diet plan or not, depends totally on the carb tolerance of the concerned person. Fruits are not welcome in the induction phase as that imposes restrictions on your carbohydrate intake. But as one moves to phase 2 and phase 3 one can include low-carb fruits in the diet plan. And, when one reaches the last phase of the Atkins diet plan, it becomes a lifestyle. By this time one knows about his carb tolerance and can take a variety of fruits and still maintain weight.
List of low-carb fruits
Avocados come first when talking about the Atkins diet fruit. This versatile, super-food can be included in the diet plan form the very first day through to phase 4. The nutrition profile of Avocados is unique. It is rich in healthy fats, fibers, minerals like potassium, copper, and vitamins K & C. While half of an Avocado gives 1.5 grams of carbs, it also contains 3 grams of fiber. It can be taken in many forms and it is great to replace butter or mayonnaise for adding flavors to foods.
Blackberries are rich in fibers, antioxidants, and several other nutrients. One cup of blackberry contains 13.84 grams of total carbs, 7.6 grams fiber, and 6.26 grams of net carbs. These are great to keep the hunger at bay and for weight loss regimen. One can take it plain or with yogurt from Atkins plan phase 2 onwards for dropping pounds.
Belonging to the nightshade family Bell peppers (Capsicum annuum) are fruits. They are available as Red, green, orange, and yellow varieties. Being rich in Vitamin C, antioxidants, and low in calories they also go well with all the four phases of the Atkins diet plan.
This is included in the list of the Atkins diet fruit for phases 2, 3, and 4. Cantaloupe is a low-calorie, low-carb fruit and is rich in Vitamins A and C. It tastes great and can also be taken with cottage cheese. One can have it in chopped forms in breakfast, lunch, or dinner.
Cherries are great for phase 2 and onwards of the Atkins diet plan. This is one of the sweetest and low-carb fruits. These are low in calories, rich in vitamins, and facilitate weight loss programs. Being rich in antioxidants they have some anti-aging properties. Cherries are also known to lower hypertension and relieve insomnia.
It is rich in water content and has a mild refreshing taste. This also includes antioxidants, Vitamin B, Vitamin C, and several electrolytes. Cucumber slices can be had with chopped tomatoes and drizzled with Atkins dressing for a relishing salad. This is also known to reduce the risk of certain cancers.
Lemons are also perfect for weight loss programs. Containing about 0.5 grams of net carb and 0.2 grams of sugar in a wedge this is suitable as an Atkins diet fruit for all phases of the weight loss program. Lemon is also rich in Vitamin C and antioxidants. As such it helps to fight free radicals and digestion. You can squeeze a lemon in a glass of water and drink.
Commonly known as stone fruits, peaches are great for losing weight. Studies indicate that they contain phenolic compounds for preventing obesity, high cholesterol, diabetes, etc. Containing 12.39 grams of net carb and 2.3 grams fiber, it fits well into the Atkins diet plan.
These relishing berries contain anthocyanins that help to increase insulin in the body and lowers blood sugar levels. This is also rich fiber making it a healthy fruit for losing weight. One can have them in the Atkins diet plan right from phase 2 and to the last. These are great for taking as a salad with cheese. One can also combine it with grilled chicken.
It is also worth to try starfruits while on the Atkins diet plan. It tastes tart & sweet and can be a great addition to a salad. This is also rich in Vitamin C and a cup of starfruit contains 3 grams of fiber and 4.27 grams of net carbs.
Being rich in polyphenols strawberries support weight loss and also prevents the formation of fat in the body. Studies also indicate that taking this food can also help to relieve stress. A half-cup serving of strawberry contains about 4.7 grams of net carbs 4.1 grams of sugar, and 27 calories. They are also rich in antioxidants and loaded with anti-inflammatory properties. This is allowed from phase 2 onwards of the Atkins diet plan. One can have it plain or with yogurt.
Watermelon is another great Atkins diet fruit that one can have from phase 2 onwards of the diet plan. This is high in water content and forms a staple and refreshing summer dish. One can have it straight or with feta cheese, salt, and pepper. Every half-cup of sliced watermelon contains 5.4 grams of net carbs, 4. 7 grams of sugar, and about 23 calories.
The low-carb fruits go well with the list of the Atkins diet fruit. Fruits also contain carbohydrates as fibers other than sugar. But our body cannot absorb fibers. So it does not add to the net carb. Always make it a point to eat the whole and unprocessed fruits only. Because drinking fruit juices will give you the sugar and not the beneficial fiber.