Atkins Diet Daily Carb Intake

What Are The Pros And Cons Of A Low

Atkins Diet Plans


  • Weight loss: Eating fewer carbs every day can help you lose weight.
  • Reduces insulin: Low insulin secretion is good for your metabolism because it reduces fat storage in the body, spikes and drops in blood sugar, and stress on the beta cells of the pancreas.


However, limiting carbs can be harmful if done incorrectly. It can lead to binge eating, eating disorders, irritability, and tiredness. Extreme carb limitations can also slow metabolism and interfere with thyroid function.

Use Only Atkins Products

Atkins® products have been tested to ensure that their impact on your blood sugar level is minimal. The majority of Atkins® products can be suitable for Phase 1, as long as you dont sacrifice the intake of foundation vegetables and count the net carbs in your daily net carb count. If you are in Induction, you have 5 to 8 grams of net carbs to use for dairy, dressings, or Atkins products. You can plan accordingly.

Dont Miss: Refried Beans On Keto Diet

Whats The Best Diet For Healthy Fat Burning

Pick up any kind of diet regimen book and it will certainly declare to hold all the response to effectively shedding all the weight you desire as well as maintaining it off. Some assert the secret is to eat less and also work out even more, others that slim is the only means to go, while others prescribe removing carbs. So, what should you believe?

The reality exists is no one dimension fits all option to irreversible healthy and balanced fat burning. What benefit a single person may not work for you, given that our bodies respond in different ways to various foods, How Many Carbs Allowed Per Day On Atkins Diet depending on genetics as well as various other wellness variables. To find the approach of weight reduction thats right for you will likely take time and also need persistence, dedication, as well as some experimentation with various foods and also diet plans.

Read Also: What To Eat On Keto Diet To Lose Weight

What Are The Purposes Of The Atkins Diet

The various purposes of the Atkins diet are as follows

  • It helps to boost the energy level, and the individual can carry out physical activities.

  • It helps to reduce high blood pressure and metabolic-related diseases in the body.

  • The individual can enjoy different food varieties mentioned in the diet.

  • The Atkins diet helps to lose excess weight by restricting carbohydrate intake.

  • The Atkins diet helps individuals to change their food habits with a proper diet plan.

  • The systemic diseases related to food habits like obesity can be corrected by following the Atkins diet.

  • The Atkins diet helps to reverse the risk of cardiovascular diseases.

  • It also reduces the blood sugar level and improves type two diabetes.

  • It controls the triglycerides level and improves blood cholesterol.

Do I Have To Count Carbs If I Follow The Meal Plans Exactly

Pin on Weight loss diets

No. However, its unlikely that youll follow them to the letter day in and day out unless you eat every meal at home, so its a good idea to use the Atkins Carb Counter. Also, if you arent precise about serving size, you may be consuming more carbs than the meal plan indicates. In any case, its important to know how to count carbs as you start to add back more foods. Counting provides a double check that improves your likelihood of success from the start.

Read Also: The Doctors Quick Inches Off Diet

Don’t Miss: Low Carb Diet That’s Not Keto

It’s Gonna Get Worse Before It Gets Better

If you’re dieting, it means you’re most likely really changing your eating habits, and that’s obviously not going to be easy. According to the Mayo Clinic, people on Atkins tend to have initial side effects, including headaches, dizziness, weakness, fatigue and constipation. Of course, these side effects might occur with any diet, so it really is up to you: Is the gain worth the pain?

Q: Once Ive Reached My Goal Weight What Kinds Of Foods Are Allowed And Not Allowed On Lifetime Maintenance

Please note that on the Atkins diet you can eat some of the best foods on earth. See the Acceptable Foods Lists to find out more. Your personal maintenance regimen will be regulated by your carbohydrate threshold, which in turn is a result of your metabolism and your activity level. Younger people and men tend to have higher metabolisms than older people and women. If you have a high carbohydrate threshold and do some kind of physical activity/exercise on a regular basis, you may be able to regularly eat starchy vegetables, beans and other legumes, whole grains and fruit in moderation. On the other hand, if you have a low-carb threshold and are not very active, you may have to limit some of these foods. In either case, your nutrition program will continue to stress whole foods and avoid sugar, white flour, hydrogenated fats and many processed foods.

Read Also: Keto Diet And Ice Cream

Who Will It Help

It seems to help similar numbers of patients as the ketogenic diet . It works for men and women equally and is being used actively in adolescents and adults. Like the ketogenic diet, it is mostly used for patients with daily seizures who have not fully responded to medications. It is under study for regions of the world with limited resources for which the classic ketogenic diet would be too difficult or time-consuming as well.

Q: Isnt Atkins Criticized For Having Too Much Fat

Low-Carb Diets DON’T MAKE SENSE for Athletes – Part 1

Atkins does focus on fat, but a balance of fats that are commonly agreed to be healthy, such as naturally occurring saturated fats found in animal protein, polyunsaturated fats found in vegetable oils, and monounsaturated fats like olive oil and avocado. If they wish, individuals can easily avoid almost all saturated fats while on Atkins by following the plan as a vegetarian.

It is important to remember that if carbohydrate levels are low, fat intake needs to be higher. When the body is in fat-burning , it uses fat from our food intake and body fat for fuel. As you increase your carb level, the amount of fat consumed will decrease, and protein levels remain constant throughout the diet.

Research from more than 80 peer-reviewed independent studies has consistently demonstrated the diets safety and efficacy.

You May Like: Low Protein Diet Meal Plan

Recommended Carbohydrate Intake To Lose Weight On The Atkins Diet


If youre following the Atkins diet, you probably know that you dont have to count fat or calories. But you do have to pay close attention to how many carbohydrates you get from your daily diet. To lose weight on the plan, you have to follow a strict carb intake, which varies depending on which phase youre in.

An Overview Of How The Atkins Diet Works

The Atkins diet was introduced in 1972 by a cardiologist named Robert Atkins, and its been popular on and off since, Dolinski says. The original version of the diet has four phases. The introductory phase of the diet kicks it off with by far the most restrictive rules.

Protein and fat are fair game on Atkins, but carbs are strictly limited to between 20 and 25 grams of net carbs during the introductory phase. Those carbs come from nuts, seeds, veggies, and cheese. Having only that amount of carbohydrates can result in your body going into ketosis, Dolinski says. Youll stay in this phase until youre about 15 pounds away from your goal weight.

RELATED: Whats the Difference Between Ketosis and Diabetic Ketoacidosis?

Phase two increases the carb allotment to 25 to 50 g, adding in foods like blueberries, cottage cheese, and yogurt. Youll stay here until youre about 10 lb away from your goal.

During the third phase, youll increase to between 50 and 80 g of net carbs as you try to find that perfect balance how many carbs can you eat before the weight loss stalls? It is done slowly, realistically, with some trial and error to see what amount of carbohydrates can be consumed again without causing any weight gain, says Michelle Jaelin, RD, a Hamilton, Ontariobased blogger at

RELATED: How Do You Tell the Difference Between Good and Bad Carbohydrates?

Recommended Reading: Quick Diets That Work Fast

Is The Atkins Diet Heart

Although the news about cholesterol is a mixed bag, the Atkins diet may not be good for your heart. Diets that are good for the heart usually include lots of fruits, whole grains, and vegetables. You can’t eat a lot of these foods and still be on a low-carb diet.

Two studies suggest that eating a low-carb, high-protein diet could harm your heart:

  • A 33% higher risk of heart failure was noted in Finnish men who ate the most protein compared with those who ate the least
  • A plant-based diet led to a 42% lower risk of heart failure

The Atkins Diet Is A 4

Healthy Caffeine Intake On Low Carb Diet

The Atkins diet is split into 4 different phases:

  • Phase 1 : Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss.
  • Phase 2 : Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.
  • Phase 3 : When youre very close to your goal weight, add more carbs to your diet until weight loss slows down.
  • Phase 4 : Here you can eat as many healthy carbs as your body can tolerate without regaining weight.

However, these phases are a bit complicated and may not be necessary. You should be able to lose weight and keep it off as long as you stick to the meal plan below.

Some people choose to skip the induction phase altogether and include plenty of vegetables and fruit from the start. This approach can be very effective as well.

Others prefer to just stay in the induction phase indefinitely. This is also known as a very low-carb ketogenic diet .

You should avoid these foods on the Atkins diet:

You should base your diet around these healthy foods.

As long as you base your meals around a fatty protein source with vegetables or nuts and some healthy fats, you will lose weight. Its that simple.

Recommended Reading: Keto Diet Pills Shark Tank Side Effects

Using The Fat In The Body

If there is minimal carbs intake via the diet, ketosis will occur. During ketosis, the body will breakdown fat stores in the cells, resulting in the creation of ketones. These ketones then become available for the body to use as energy.

The Atkins diet is a low carb diet where the body burns more calories than on other diets because ketosis occurs. It is a kind of ketogenic diet, though protein intake is typically higher, and fat is lower in comparison to a traditional ketogenic diet.

The Atkins diet has four phases:

What Is The Atkins Phase 1 Meal Plan

You have to lower down your daily carb intake to 20 grams a day while increasing the protein and fats intake alongside.

While this is the Atkins diets initial phase, you have to be committed and disciplined towards your schedule and food choices.

Once you kickstart with this diet, your body will enter into a ketosis phase, where it will start burning fats instead of carbs as the primary fuel source. Eventually, your body would begin losing all the excess fat around.

Now, as you know that the daily carbs intake needs to be around 20 grams per day, you may encounter several health issues like nausea, fatigue, weakness, or headache.

This is because the body is into a transitioning period and will take some time to adapt to the ketosis mechanism.

You must also update yourself with all the related guidelines and rules before jumpstarting with this printable Atkins phase 1 meal plan.

You May Like: Protein Bar Diet For Weight Loss

How Much Fat On Atkins

Based on information provided by the Atkins website, about 55 to 60 percent of calories on the plan comes from fat. Depending on the number of calories you consume on the diet plan, which ranges from 1,500 to 1,800 calories for women and 1,800 to 2,200 calories for men, the amount of fat you might consume in a day may be anywhere from 90 to 150 grams depending on the types of foods you include in your diet.

Carbohydrates serve as your body’s primary source of energy. When your body does not get enough carbs, it uses fat for fuel in the form of ketones, which includes the fat from your diet, as well as the fat stored in your body. This is how Atkins helps you lose weight, according to the Atkins website.

Managing Type 2 Diabetes

How Does the Atkins Diet Work

One of the most promising aspects of the research into low carbohydrate diets is that they appear to improve markers of insulin resistance. Several reviews of the dietary approaches to manage type 2 diabetes indicate that moving from a moderate or high carbohydrate diet to a low carbohydrate diet can improve blood glucose control and even push diabetes markers into remission.2,3

As with any dietary pattern, the results will only last as long as we continue that dietary pattern. This is why its important to work with a dietitian to determine the right load of carbohydrate that can be sustained within your lifestyle, and avoid falling for myths about diabetes and nutrition.

Recommended Reading: Do Calories Count On Keto Diet

Remember: Every Body Is Different

While it is good diet advice to increase your protein and healthy fats while decreasing your carbohydrate intake, the Atkins diet expects everyone to fit its mold. It is important to remember: every body is different. You should not adjust your lifestyle to fit a diet program, you should create a diet program that fits your lifestyle.

To better understand how to tailor the Atkins Diet to your own lifestyle, we spoke to Dr. Keith Berkowitz, author of The Stubborn Fat Fix and advisor to Dr. Atkins. Dr. Berkowitz explained that while a low-carb, high-fat diet can help obtain weight loss goals, there is no hard and fast rule that applies to everyone for weight loss. In fact, although he utilizes certain aspects of the Atkins diet, Dr. Berkowitz does not recommend the induction phase of the program. Instead he recommends roughly 50-75 grams of carbs per day, although this can change depending on the patient and his/her weight loss goals. He believes you should eat foods that are nutrient dense to help control blood sugar levels. Dr. Berkowitz explained that balanced blood sugar levels and digestibility is the key to weight loss and healthy weight management.

What Vegetables Can You Eat On Atkins

Greens such as spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onions, and so on should be eaten with each meal. Berries available in addition to blueberries, strawberries, and other berries. Almonds, macadamia nuts, walnuts, and hazelnuts are just a few of the nuts and seeds available. Sunflower seeds, pumpkin seeds, and so on are just a few of the seeds.

Read Also: Best Diet Plan For Flat Stomach

Low Carb Diet Tips For Atkins 20 Phase 1

Discover low carb diet tips specific to starting the first phase of Atkins 20. Here you can learn how to reduce your daily sugar intake to see your body undergo its most noticeable change. From what to eat, what not to eat, and how much to eat, follow our advice below to help guide you along your Atkins journey.

Does It Really Work And Is It Safe


Studies have shown that people who stick to a low-carbohydrate diet like Atkins can lose weight.

A study in The Journal of the American Medical Association comparing diets found that women on the Atkins diet lost more weight and experienced more health benefits. After one year on the Atkins diet, people in the study lost an average of 10 pounds. They also had improved triglyceride levels and lower blood pressure. But experts say any diet that helps you lose weight will probably improve your cholesterol.


Since most studies on the Atkins diet last a year or less, researchers don’t know if the health benefits from the diet are maintained and if the diet is safe for long-term use. Some points to remember include:

Always check with your doctor before starting a weight loss program, especially if you have certain health problems or if you take medications.

Recommended Reading: Diet After Wisdom Tooth Extraction

Phase : The Induction Phase

The original Atkins diet, now known as Phase 1 or Atkins 20 was very restrictive and difficult to maintain for a prolonged period, says David. This phase is the greatest shock to the system and is all about kickstarting your weight loss journey.

Sophie, registered associate nutritionist at Exante Diet, continues: This stage of the Atkins diet focuses on restricting carbs as much as possible. Its encouraged to keep carbs below 20g a day and when you might expect to lose the most weight due to the loss of water and glycogen stores. People report losing up to 15lb in this time, though how much you lose depends on your current weight, health and activity levels.

Heres what you cant eat or drink in Phase 1:

Although Atkins isnt a calorie-counting diet its suggested that women aim for 1,500-1,800 cals a day, and men 1,800-2,200 cals a day.These are within a healthy range to aim for, says Sophie. Going over this would make it more difficult to achieve weight loss.

According to the Atkins website follow this stage for a minimum of two weeks, although the site encourages people to follow it for much longer should they wish to shed more pounds.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles