Brenda Khan
The Atkins diet is a low-carb diet, usually recommended for weight loss. The diet was created by Dr Robert C. Atkins, who wrote a best-selling book about it in 1972. The diet involves eating protein and healthy fats while restricting net carbs (including those in vegetables). The Atkins diet has been updated over the years and now includes several versions, including Atkins 20, Atkins 40, and Atkins 100, each with different phases and varying restrictions on net carbs. Before starting the Atkins diet, it is important to consult a doctor or registered dietitian to ensure it is safe and suitable for your individual health needs.
How to do the Atkins Diet
| Characteristics | Values |
|---|---|
| Purpose | Weight loss |
| Who it's for | People who fill their day with processed carbs like white bread, pasta, and white potatoes, and don't eat many fruits and veggies |
| Who it's not for | People with high cholesterol or an increased risk of heart disease, people with diabetes, kidney disease, or pregnant women |
| Foods to eat | Protein, healthy fats, vegetables, nuts, seeds, berries, melon, cherries, legumes, vegetable juices, Greek yogurt, fresh cheeses, fish, shellfish, poultry, beef, chicken, vegetable broth, asparagus, broccoli, cauliflower, radishes, mushrooms, spinach, pork chops, salmon, steak, whitefish, cucumber slices with cheese |
| Foods to avoid | Refined flour, sugar, other common carbs, condiments like ketchup, honey mustard, and barbecue sauce, starchy vegetables, beans, whole grains, pretzels, chips, bread |
| Alcohol | Alcohol is not recommended during the first two weeks. After that, it can be introduced in moderation, but it may slow down weight loss |
| Exercise | Exercise is not necessary, but it is recommended to be active for 30 minutes or more every day |
| Phases | Atkins 20, Atkins 40, and Atkins 100, with Atkins 20 and 40 having multiple phases |
| Carb intake | Atkins 20: 20-25 grams of net carbs per day during the initial phase; Atkins 40: 40 grams of net carbs per day; Atkins 100: no more than 100 grams of net carbs per day |
| Weight loss | Atkins 20: you can eat anything from the acceptable foods list during the first two weeks, then you can add nuts and seeds; Atkins 40: you can choose from a larger variety of foods from the start |
| Net carbs | Net carbs = total carb content of food - fiber content - sugar alcohols |
| Tips | Eat nothing that isn't on the list of acceptable foods for Phase 1 unless you plan to continue it for longer than two weeks; always accompany a carb snack with either fat or protein; eat three 4-6 ounce servings of protein each day |
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What You'll Learn
Atkins 20 and Atkins 40
The Atkins diet is a low-carb diet, usually recommended for weight loss. It was originally promoted by Dr. Robert C. Atkins, who wrote a best-selling book about it in 1972. The Atkins diet is split into four phases, with the first phase involving eating the smallest amount of net carbs to burn fat and put your body in ketosis.
Atkins 20
Atkins 20 is the original low-carb keto diet plan. It focuses on lowering your diet to 20 grams of net carbs per day to help achieve ketosis and burn fat. During the induction phase, you can consume 5 to 8 grams of net carbs from dairy, dressings, or Atkins products. You can also have 3 to 4 servings of fat per day, such as cucumber slices with cheese, broth, or tea and coffee. It is recommended to consume three 4-6 ounce servings of protein each day, which can come from fish, poultry, or shellfish.
Atkins 40
Atkins 40 is a low-carb diet plan based on portion control and eating 40 grams of net carbs per day. It is suitable for those who have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices. This plan allows for a range of food choices, from protein and vegetables to pasta and potatoes. As you approach your weight loss goals, you can start to increase your carbohydrate portion size. It is recommended to have three 4 to 6-ounce servings of protein a day, along with two to four servings of healthy fats.
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What to eat
The Atkins diet is a low-carb diet that promotes weight loss, diabetes management, and heart health. It involves counting and limiting net carbs (the total carb content of food minus the fibre content and sugar alcohols) so that your body burns fat stores for energy. The number of net carbs you can eat per day depends on the specific Atkins plan you are following and the phase of the diet you are in.
The foods you can eat on the Atkins diet depend on the specific plan and phase. However, all forms of the Atkins diet emphasize eating protein and healthy fats while limiting carbs. Here is a breakdown of what to eat on the different Atkins plans:
Atkins 20
The Atkins 20 plan is divided into four phases. In the initial \"induction\" phase, you are limited to 20 grams of net carbs per day, which should come from vegetables. You will also eat protein and fat. Some people may skip this phase. In Phase 2, you will add foods back into your diet until you learn how many carbs you can eat while still losing weight. In Phase 3, you will continue adding foods back, but this time you will only have about 10 pounds left to lose. Finally, in Phase 4, you will follow a maintenance diet for the rest of your life to ensure you don't regain the weight. The foods you can eat during each phase will vary depending on your individual weight loss goals and carb tolerance.
Atkins 40
The Atkins 40 plan is more flexible and allows you to start with 40 grams of net carbs per day. It does not exclude any food groups at the beginning, but there are limits to the amount of butter or fat you should eat. You can choose from a larger variety of foods and carbs, but starchy foods are still limited. As you approach your weight loss goals, you will increase your carbohydrate portion size.
General Food Recommendations
Regardless of the specific Atkins plan, there are some general guidelines for what to eat:
- Protein: Eat three 4-6 ounce servings of protein per day. This can include fish, shellfish, poultry, pork chops, chicken, ground beef, salmon, steak, and whitefish.
- Vegetables: Eat 6 to 8 servings of vegetables per day, aiming for 12-15 grams of net carbs from vegetables. Choose nutrient-dense, higher-fiber options like asparagus, broccoli, cauliflower, radishes, mushrooms, and spinach.
- Healthy fats: Consume 3 tablespoons of added fat daily, such as oils, nuts, and avocados. Two of these can be replaced with coffee or tea, and two cups can be replaced with broth.
- Dairy: Include Greek yogurt and fresh cheeses in moderation.
- Fruits: In later phases of the diet, you can add back fruits, starting with lower-carb options like berries, melon, and cherries.
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What to avoid
The Atkins diet is a low-carb diet that promotes weight loss, diabetes management, and heart health. It is important to consult a doctor or a registered dietitian before starting a new weight-loss diet to ensure it is right for your health needs.
Avoid Carb-Dense Foods
The main premise of the Atkins diet is to restrict net carbs, including those in vegetables, to promote weight loss. This means avoiding foods such as white bread, pasta, and white potatoes, as well as carb-dense whole-grain foods like brown bread and brown rice. Even some fruits and starchy vegetables like sweet potatoes are best avoided until you reach the maintenance phase of the diet.
Avoid Sugar and Condiments
Sugar is a big no-no on the Atkins diet, so avoid sweets, cakes, and other baked goods. Also, be wary of condiments like ketchup, honey mustard, and barbecue sauce, as these often contain high levels of sugar and carbs.
Limit Alcohol Consumption
Alcoholic drinks can slow down your weight loss as your body will burn alcohol before fat. If you do choose to drink, opt for spirits, light beer, or a glass of wine, and beware of mixers like juice or soda that contain hidden carbs.
Avoid Processed Foods
It is best to make meals from scratch when following the Atkins diet. Processed foods like lunch meats and salad dressings can contain added sugar or carbs, so always check the labels.
Avoid Starchy Sides
When dining out, opt for extra vegetables or a side salad instead of starchy sides like rice or potatoes.
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Alcohol
However, in the later stages of the Atkins diet, such as phase 3, alcohol can be reintroduced in moderation. It is important to be mindful of the effects of alcohol and to monitor your individual response. Selecting low-carb alcoholic beverages is crucial, as alcohol with high carbohydrate content can cause your blood sugar to spike and lead to cravings for more sugar.
When it comes to specific types of alcohol, spirits such as Scotch, rye, vodka, and gin, which contain virtually no carbohydrates, are acceptable. Dry wines, especially dry white wine, are also a better option as they have a lower carbohydrate content. Beer, on the other hand, is high in carbohydrates, with about 12.5 grams of net carbs in a 12-ounce bottle or can. Lite beer has about 5 grams, and some beers marketed as low-carb have even fewer.
It is important to prioritise your health goals and not let alcohol derail your progress. If you are trying to be as healthy as possible, avoid over-consumption, as the beneficial effects of antioxidants and other substances are negated. An occasional glass of red wine is not going to cause much damage and can offer some benefits, especially if it is an important part of how you enjoy life.
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Exercise
Before starting any new diet, it is important to consult a doctor or registered dietitian to ensure it aligns with your health needs. This is especially crucial if you have certain health conditions, take medications, or are pregnant or breastfeeding.
While exercise is not mandatory on the Atkins diet, incorporating physical activity can provide additional benefits. Here are some tips to integrate exercise into your Atkins diet journey:
Determine Your Exercise Routine
Start by assessing your current fitness level and physical capabilities. Choose physical activities that you enjoy and that are suitable for your fitness level. You can gradually increase the intensity and duration of your workouts as your fitness level improves.
Incorporate Cardio and Strength Training
Cardio exercises, such as walking, jogging, swimming, or cycling, can help burn calories and improve cardiovascular health. Additionally, strength training, such as bodyweight exercises, weightlifting, or using resistance bands, can help build muscle and increase metabolic rate. Aim for a balance of cardio and strength training to promote overall fitness.
Be Consistent
Consistency is key when it comes to exercise. Aim to work out regularly, ideally several times a week. Even if you start with shorter sessions, consistency will help you build a habit and see long-term benefits.
Listen to Your Body
While pushing yourself is important, it's also crucial to listen to your body's signals. Avoid overexerting yourself, and give yourself adequate rest and recovery time. Adjust your exercise routine as needed to prevent injury and ensure sustainability.
Monitor Your Progress
Keep track of your progress to stay motivated and make informed decisions. You can use fitness trackers, journals, or apps to monitor your workouts, weight changes, and overall well-being. This will help you identify what works best for your body and make adjustments as necessary.
Remember, the Atkins diet may not be suitable for everyone, and combining it with exercise should be done under the guidance of a healthcare professional.
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Frequently asked questions
The Atkins diet is a low-carb diet, usually recommended for weight loss. The idea is that if you count and limit carbs, your body will be forced to burn your fat stores for energy. The diet also emphasises eating protein and healthy fats.
The diet restricts what are called "net carbs", including those in some vegetables. In the initial "induction" phase of the Atkins 20 plan, you can eat protein, fat, and low-carb, non-starchy vegetables. In each phase, you add back food groups: first nuts, seeds, and berries; then fruits, starchy vegetables, beans, and whole grains. With the Atkins 40 plan, you can choose from a larger variety of foods and carbs but still little to no starchy foods.
Before starting any new diet, it's important to consult your doctor to make sure it's right for your individual health needs. You can also buy or borrow one of the many Atkins books to learn more. With the Atkins diet, it's best to make meals from scratch, but you can also find Atkins-brand frozen foods, drinks, and snacks in stores.
