Brenda Khan
The Atkins diet is a low-carb diet, usually recommended for weight loss. It was initially considered unhealthy due to its high saturated fat content, but new studies suggest that saturated fat is harmless. The diet has four phases, with the first phase being the most difficult. This phase lasts for two weeks and is designed to kickstart weight loss, limiting carbohydrate intake to under 20 grams. During this phase, it is important to eat only the approved foods, which include high-fat, high-protein foods and low-carb vegetables. As you move through the diet, you will find the maximum grams of net carbs you can consume while continuing to lose weight.
| Characteristics | Values |
|---|---|
| Goal | Lose weight |
| Type of diet | Low-carb |
| Phases | 4 |
| Phase 1 (Induction) | Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables. |
| Phase 2 (Balancing) | Slowly add more nuts, low-carb vegetables, and small amounts of fruit back to your diet. |
| Phase 3 (Fine-tuning) | When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down. |
| Phase 4 (Maintenance) | Eat as many healthy carbs as your body can tolerate without regaining weight. |
| Side effects | Headache, moodiness, bad breath, fatigue, changes in your bowels, nausea, mental fatigue |
| Nutrient deficiencies | Take a multivitamin and 500–1000 mg of calcium daily. |
| Food restrictions | Sugar, refined grains, "diet" and "low-fat" foods, high-carb fruits, starchy vegetables, legumes |
| Food inclusions | Meats, nuts, seeds, and vegetables |
| Meal frequency | Eat every 2–3 hours: 3 meals and 2 snacks, or 5–6 small meals a day. |
| Fluids | Drink at least 8 glasses of water each day. |
| Plan | Set achievable goals, determine the right Atkins plan, familiarize yourself with approved foods, and plan your meals. |
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What You'll Learn
Set goals and choose your plan
Setting goals and choosing a plan are crucial steps in starting the Atkins diet. The Atkins diet is a low-carb, high-protein, and high-fat diet, usually recommended for weight loss. It is important to set achievable, healthy goals before beginning the diet to stay motivated and on track. Some sources recommend journaling about your diet and long-term goals, which can help you stay accountable and cope with the difficulties of the diet.
There are several Atkins plans to choose from, including Atkins 20 and Atkins 40. Atkins 20 is the first phase of the diet, also known as the induction phase, which is the most challenging. It involves reducing carb consumption to under 20 grams per day for at least two weeks to kickstart weight loss and change the way your body uses nutrients. During this phase, you can eat high-fat, high-protein foods and low-carb vegetables.
Atkins 40 involves starting with 40 grams of net carbs per day. As you approach your weight loss goals, you will increase your daily net carb intake to maintain momentum. Each phase of the Atkins diet has its own list of approved foods, so it is essential to familiarize yourself with these before starting.
Some people choose to skip the induction phase and include plenty of vegetables and fruits from the start. This approach can help ensure you get enough nutrients and fiber. Others prefer to stay in the induction phase indefinitely, which is similar to the Keto diet, a very low-carb, high-fat diet.
It is important to consult a doctor or registered dietitian before starting the Atkins diet or any new weight-loss plan to ensure it aligns with your individual health needs.
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Understand the phases
The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. It involves four phases: induction, balancing, fine-tuning, and maintenance.
Phase 1 (Induction) involves limiting your carbohydrate intake to under 20 grams per day for two weeks. During this phase, you should eat high-fat, high-protein foods and low-carb vegetables, such as leafy greens. This phase is designed to kick-start your weight loss journey by changing the way your body uses nutrients, shifting from burning primarily carbs to burning primarily fat.
Some people choose to skip the induction phase and include plenty of vegetables and fruits from the start. This approach can help ensure you are getting enough nutrients and fibre. Others prefer to stay in the induction phase indefinitely, which is known as a very low-carb ketogenic diet (keto).
Phase 2 (Balancing) involves slowly adding more nuts, low-carb vegetables, and small amounts of fruit back into your diet.
Phase 3 (Fine-tuning) is when you are very close to your goal weight. During this phase, you gradually add more carbohydrates to your diet until your weight loss slows down.
Phase 4 (Maintenance) is the final phase, where you continue to eat a predominantly low-carbohydrate diet for life. By this phase, you should have a good understanding of how many carbohydrates your body can tolerate without regaining weight.
It is important to note that the Atkins diet goes against the dietary guidelines recommended by many health organizations and medical professionals. These groups generally advise a diet with more whole grains, fruit, vegetables, and lower saturated fats. Before starting the Atkins diet or any new weight-loss plan, it is always advisable to consult a healthcare professional.
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Familiarise yourself with approved foods
The Atkins diet is a low-carb diet that promotes weight loss by allowing you to eat as much protein and fat as you want while avoiding foods high in carbohydrates. Each phase of the Atkins diet has its own list of approved foods, so it is important to familiarise yourself with these before beginning the diet to ensure you stay on track with your daily net carb goals.
During Phase 1, also known as the Induction phase, the focus is on reducing your carb consumption to kickstart your fat-burning metabolism. During this phase, it is important to stick to a daily net carb intake of around 20 grams, with 12-15 grams coming from foundation vegetables. Approved foods for this phase include all meats, fish, and shellfish. You can also eat cheese, eggs, and full-fat dairy products.
Phase 2 is about slowly adding more nuts, low-carb vegetables, and small amounts of fruit back into your diet. During this phase, you may be able to consume around 25-35 grams of net carbs per day, which will allow you to include foods like berries, melon, and cherries.
Phase 3 involves adding more carbs to your diet as you approach your goal weight. During this phase, you may be able to consume up to 50-60 grams of net carbs, which will allow you to include legumes and some vegetable juices.
It is important to note that the Atkins diet was initially considered unhealthy due to its high saturated fat content. People with high cholesterol or an increased risk of heart disease should monitor their cholesterol levels while on the diet. It is always recommended to consult a healthcare professional before starting any new diet.
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Plan meals and track intake
Planning meals and tracking intake is a crucial aspect of successfully starting the Atkins diet. Here are some detailed instructions to help you get started:
Plan Your Meals
Meal planning is essential when starting the Atkins diet. It ensures you stay within your daily net carb goals and saves you time throughout the week. Familiarize yourself with the approved foods for each phase of the Atkins diet, as these vary. For example, the induction phase typically involves limiting carbs to under 20 grams per day, focusing on high-fat, high-protein foods, and low-carb vegetables.
Choose Simple, Whole Foods
When planning your meals, opt for simple, whole foods that are naturally low in carbs. This can include eggs, chicken, and low-carb vegetables like leafy greens. These foods are accessible, inexpensive, and easy to prepare.
Stay Hydrated
Drinking plenty of water is crucial on the Atkins diet. You can also consume unsweetened beverages like black coffee, unsweetened tea, and unsweetened almond or coconut milk. Avoid sugary drinks and fruit juices, as these can hinder your low-carb intake goals.
Include Lean Proteins and Vegetables
Ensure your meals include a balance of lean proteins, such as chicken, fish, and eggs. Accompany these with a variety of non-starchy vegetables like kale, peppers, and zucchini, which provide fiber.
Track Your Intake
To stay on track, it is essential to monitor your net carb intake. The Atkins diet focuses on minimizing carbohydrate intake and keeping track of net carbs. You can use tools like the Atkins Carb Counter or similar nutritional analysis tools to calculate the net carb content of your meals and stay within your daily goals.
Sample Menu
- Breakfast: Scrambled eggs with spinach and avocado, or an Atkins-approved protein bar.
- Lunch: Grilled chicken salad with leafy greens, peppers, and a vinaigrette dressing.
- Dinner: Baked salmon with asparagus and a side of cauliflower rice.
- Snacks: Nuts, low-carb vegetables, or cheese.
Remember to consult a healthcare professional before starting any new diet, especially one as restrictive as the Atkins diet. They can help guide you and ensure it aligns with your individual health needs.
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Stay hydrated
Staying hydrated is crucial when starting the Atkins diet, especially during the initial phase, to avoid dehydration or electrolyte imbalances that may accompany the rapid loss of water weight.
The recommended daily water intake is eight 8-ounce glasses, but this may vary depending on your activity level and post-workout needs. Staying properly hydrated offers numerous health benefits, including improved heart performance, better mood, and a stable metabolism.
Water is the best way to stay hydrated, but if you find it challenging to drink enough plain water, try infusing it with fresh fruits, vegetables, or herbs. You can also eat water-rich fruits and vegetables, such as cucumbers, celery, lettuce, peppers, watermelon, or cantaloupe. These hydrating foods can be added to a side salad or fruit salad to increase your fluid intake.
Additionally, Atkins offers Meal Shakes in Creamy Chocolate or Vanilla Cream flavours. These shakes are gluten-free, low in sugar, and packed with protein, vitamins, and minerals to keep you hydrated and energised.
Remember, while on the Atkins diet, you can consume small amounts of alcohol. Stick to dry wines with no added sugars and avoid high-carb drinks like beer and cocktails, which tend to be high in sugar.
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Frequently asked questions
The Atkins diet is a low-carb diet, usually recommended for weight loss. The diet claims that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods high in carbs.
It is recommended that you consult a doctor or dietitian before starting the Atkins Diet. You can also buy or borrow one of the Atkins books to learn more. Setting achievable goals is also crucial to your success.
Each phase of the Atkins Diet has its own list of approved foods. In the first phase, you can eat up to 20 grams of carbs per day. You can eat high-fat, high-protein foods, with low-carb vegetables like leafy greens.
The first phase of the Atkins Diet is the most difficult and may come with side effects such as headaches, moodiness, bad breath, fatigue, changes in your bowels, nausea, and mental fatigue.
