Vegetarian Atkins Diet Plan: What To Eat And Avoid

The Atkins diet is traditionally meat-heavy, but it can be adapted for vegetarians and vegans. The Eco-Atkins diet is a low-carb, high-protein option for vegetarians and vegans, which is designed to help them lose weight and reduce cholesterol. The diet is 31% protein (mainly gluten, soy, and nuts), 43% fats (mainly nuts, vegetable oils, soy products, and avocado), and 26% carbs (from fruits, veggies, and some cereal products).

The Eco-Atkins diet

The Atkins diet has traditionally focused on eating lots of meat, particularly in the initial 'induction phase'. However, Atkins does tout the 'Eco-Atkins' diet as an option for vegetarians and vegans on its website. This diet is not, strictly speaking, an Atkins diet, but it is designed to help vegetarians and vegans lose weight while reducing cholesterol.

Without meat available as an easy low-carb protein source, vegetarians on Atkins need to rely on options like eggs, cheese, and soy. Atkins calls eggs 'one of nature's most nutritious creations', so if you are a vegetarian who includes them, they will be a backbone of your diet plan. Eggs can be a daily breakfast staple, and can be prepared in any form — boiled, fried, deviled, chopped, etc.

Vegetarian protein sources

The Atkins diet can be adapted for vegetarians and vegans. The traditional Atkins diet focuses on eating lots of meat, particularly in the initial 'induction phase', so it may seem impossible to adapt for vegetarians. However, the Atkins website touts the 'Eco-Atkins' diet as an option for vegetarians and vegans. This diet is derived from a study detailed in the *Archives of Internal Medicine* (2009), which found that participants placed on a vegan low-carb, high-protein diet saw a markedly better drop in LDL ('bad') cholesterol levels compared to those on a standard low-fat vegetarian diet, while both groups lost weight roughly equally. The vegan diet in the study was 31% protein (mainly gluten, soy, and nuts), 43% fats (mainly nuts, vegetable oils, soy products, and avocado), and 26% carbs (from fruits, veggies, and some cereal products).

Vegetarians on the Atkins diet need to rely on protein sources such as eggs, cheese, and soy. Atkins calls eggs 'one of nature's most nutritious creations', so if you are a vegetarian who includes them, they will be a backbone of your diet plan. Eggs can be a daily breakfast staple, and can be prepared in any form – boiled, fried, deviled, chopped, etc.

It is important to find protein sources that are appropriate to your dietary restrictions and focus on a variety of ways to get these into your diet to hit your protein goal.

High-protein, low-carb

The Atkins diet is traditionally focused on eating lots of meat, especially during the initial 'induction phase'. However, Atkins does offer a vegetarian and vegan-friendly version of the diet, known as the Eco-Atkins diet. This diet is designed to help vegetarians and vegans lose weight while reducing cholesterol.

The Eco-Atkins diet is a low-carb, high-protein plan. It is 31% protein (mainly gluten, soy, and nuts), 43% fats (mainly nuts, vegetable oils, soy products, and avocado), and 26% carbs (from fruits, veggies, and some cereal products).

Vegetarians on the Atkins diet need to rely on protein sources such as eggs, cheese, and soy. Atkins calls eggs "one of nature's most nutritious creations", so if you include them in your diet, they will be a staple. Eggs can be a daily breakfast food, prepared in any form — boiled, fried, deviled, chopped, etc.

It is important to find sources that are appropriate to your dietary restrictions and focus on a variety of ways to get these into your diet to hit your protein goal.

Atkins 100 diet plan

The Atkins 100 diet plan can be adapted to suit a vegetarian diet. The Atkins diet traditionally focuses on eating lots of meat, especially during the initial 'induction phase', so it may seem impossible to follow as a vegetarian. However, the Atkins 100 plan is flexible and can be adapted to fit almost any food preference or healthy eating pattern.

The Eco-Atkins diet is designed to help vegetarians and vegans lose weight while reducing cholesterol. This diet is not strictly an Atkins diet, but it is touted as an option for vegetarians and vegans on the Atkins website. The vegan Eco-Atkins diet is 31% protein (mainly gluten, soy, and nuts), 43% fats (mainly nuts, vegetable oils, soy products, and avocado), and 26% carbs (from fruits, veggies, and some cereal products).

Vegetarians on the Atkins diet need to focus on getting enough protein from other sources, such as eggs, cheese, and soy. Atkins describes eggs as "one of nature's most nutritious creations", so they can be a staple of a vegetarian Atkins diet. They can be eaten for breakfast every day, boiled, fried, deviled, or chopped.

Atkins diet for weight loss

The Atkins diet is traditionally focused on eating lots of meat, especially in the initial 'induction phase'. However, Atkins does offer a vegetarian and vegan-friendly version of the diet, called the Eco-Atkins diet. This is a low-carb, high-protein diet that is designed to help vegetarians and vegans lose weight while reducing cholesterol.

The Eco-Atkins diet is not strictly an Atkins diet, but it is based on a study detailed in the Archives of Internal Medicine (2009). The study found that participants on a vegan low-carb, high-protein diet saw a better drop in LDL ('bad') cholesterol levels compared to those on a standard low-fat vegetarian diet, while both groups lost roughly the same amount of weight. The vegan diet in the study was 31% protein (mainly gluten, soy, and nuts), 43% fats (mainly nuts, vegetable oils, soy products, and avocado), and 26% carbs (from fruits, veggies, and some cereal products).

Vegetarians on the Atkins diet need to rely on protein sources such as eggs, cheese, and soy. Atkins calls eggs "one of nature's most nutritious creations", so if you are a vegetarian who includes them, they will be a staple of your diet. Eggs can be a daily breakfast staple, prepared in any form - boiled, fried, deviled, chopped, etc. It is important to find sources that are appropriate to your dietary restrictions and focus on a variety of ways to get these into your diet to hit your protein goal.

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