Can You Eat Ham on the Atkins Diet?

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 eating plan that has helped many people lose weight By restricting carbohydrates and emphasizing protein and healthy fats, it aims to put your body into ketosis – a metabolic state where you burn fat for fuel

But with carb restrictions, especially in the early phases, you may wonder – can you eat ham on the Atkins diet? Let’s take a closer look at how deli meats like ham fit into this plan.

Understanding the Atkins Diet Phases

The Atkins diet has four phases that progressively add back carbohydrates over time:

Induction (Phase 1): Strictly limits carbs to 20 net grams per day. Focuses on protein, healthy fats, and low-carb vegetables. Lasts at least 2 weeks.

Balancing (Phase 2) Slowly adds more nuts seeds and berries. Limits net carbs to 25-50 grams daily.

Pre-Maintenance (Phase 3): Continues adding carb-containing foods like more veggies and fruits.

Maintenance (Phase 4): Aims to maintain goal weight while allowing 80-120 grams of daily carbs.

So where does ham fall among the acceptable Atkins foods? Let’s take a closer look.

Can You Eat Ham in Phase 1 of Atkins?

During the strict induction phase, plain ham is permitted on the Atkins diet. In fact, the Atkins website lists deli meats like ham, turkey and roast beef as go-to proteins for phase 1.

However, you’ll need to read labels carefully and watch a few things with processed deli meats:

Added Sugars: Some cured, smoked or honey-baked hams contain sugar as an ingredient, which adds carbs. Plain sliced ham is best.
Serving Size: Stick to 4-6 oz of ham per serving to stay within protein limits.
Nitrates/Nitrites: Opt for no-nitrate or uncured ham when possible to limit these preservatives.

As long as you choose plain, no-sugar-added ham in proper portions, it can be part of phase 1. Track grams of carbs to stay within your 20 net carb daily limit.

Incorporating Ham in Later Phases of Atkins

Once you move beyond the induction phase, ham remains a protein option on the Atkins diet. A few tips:

In phases 2-3, watch added sugars in honey-baked or sweetened hams.
Read labels for sneaky carb-adding ingredients like high-fructose corn syrup.
Measure portions and weigh ham to account for carbs in your daily tally.
Limit to 1 serving of processed meats per day according to Atkins guidelines.
Choose uncured ham or ham without preservatives when possible.

With carb counting and moderation, ham can fit into later phases too. Just be mindful of any additives that up the carbs.

Best Ways to Eat Ham on the Atkins Diet

When planning Atkins-friendly meals, how can you creatively work in deli ham? Consider these tasty options:

Roll up ham and cheese slices for an easy protein-packed snack.
Make mini ham roll-ups with cream cheese and dill pickles.
Stuff ham and veggies inside omelets or frittatas for breakfast.
Top salads with diced ham for added protein and flavor.
Add ham to scrambled eggs or breakfast bowls.
Use ham in place of bacon or sausage in recipes like quiches or breakfast casseroles.

With smart substitutions and carb counting, there are many ways to enjoy ham’s savory flavor while following Atkins, even in phase 1.

Healthiest Ham Options for the Atkins Diet

When grocery shopping on Atkins, which types of ham should you look for? Selecting the healthiest options can help you stick to the diet while getting key nutrients.

Uncured Ham: Curing uses nitrates/nitrites as preservatives, which may have health risks. Uncured ham skips this.
No-Sugar-Added: Avoid hams with honey or sugars in the ingredients list.
Lean and Low-Sodium: Opt for 95-98% fat-free versus regular ham to limit saturated fat and sodium.
No Fillers: Watch for fillers like corn syrup or dextrose that add hidden carbs.
Quality Brands: Seek reputable brands that use minimal processing and ingredients.

Choosing fresh, additive-free deli ham can let you enjoy the savory flavor while staying true to the Atkins diet.

Should You Avoid Processed Meats on Atkins?

Some may wonder whether processed meats like ham negate the Atkins diet’s health benefits. It’s true that the nitrates used in curing meats may have carcinogenic effects when eaten in excess.

However, the occasional serving of fresh sliced ham from a quality brand is likely fine in moderation. Focus on getting plenty of veggies, nuts, seeds and other whole foods as your main sources of nutrition. Use processed meats as a side rather than the main attraction.

The Verdict on Ham and the Atkins Diet

Can you eat ham on Atkins? The answer is yes – in proper portions and with mindful choices, ham can be part of all phases of the Atkins diet. Stick to plain, additive-free ham, read labels carefully, limit serving sizes, and pair it with low-carb vegetables and healthy fats.

While moderation is key, the savory flavor of ham can fit into Atkins-approved meals and snacks. With smart incorporation, you can satisfy your cravings while staying true to your low-carb diet.

can you eat ham on atkins diet

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

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.

Dietary Guidelines : What Foods Can You Eat on the Atkins Diet?

FAQ

What meats can you eat on the Atkins diet?

All meat including: Bacon* Beef Ham* Lamb Pork Veal Venison *Be aware of processed meat and that some may be cured with sugar, which will add to the carbohy- drate count. Also steer clear of meats with added nitrates.

Is ham ok on a low-carb diet?

Ham, in its natural state, will not kick you out of ketosis because it’s virtually carb-free. However, cured or glazed ham, prepared with added sugars like honey or brown sugar, will most definitely interfere with your keto diet if consumption is not watched.

Is deli meat ok on Atkins?

Whenever possible, choose nitrite- and nitrate-free deli meats or plain sliced roast beef, turkey and the like. Bacon and such: Most sausages, bacon and aged hams also contain nitrates and nitrites. It is a common misconception that doing Atkins means eating large amounts of bacon and sausage.

Is the Atkins diet safe?

For most people, the Atkins Diet is safe. However, because low-carb diets have been known to lower blood pressure and blood sugar, if you’re taking medication for high blood pressure or diabetes, you should discuss any changes in your diet with a medical professional. Related: What Is Dirty Keto? Clean Keto vs. Dirty Keto

What are the best low cost foods for an Atkins diet?

Foods that are included in Atkins diet are usually expensive. But, you can choose cheap cuts of meats such chicken, pork shoulder, pork butt, ham, ground beef, beef chuck roast, also tilapia, cod, mackerel and sardines, eggs, kale, spinach, broccoli, and full-fat dairy like butter, cheese, cream, full fat yogurt.

Can you eat fats on the Atkins diet?

The flip-side to restricting carbs: Unlike many other diets that require you to count calories or curtail eating high-fat foods, under the Atkins diet you can eat fats, as well as protein, per the Cleveland Clinic.

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.