Tell Me About The Atkins Diet

What Else You Should Know

Me and New Atkins Diet (Phase1: Induction)

Cost: There are no membership fees, meetings to attend, or brand-name foods that you need to buy for this diet. Online and smartphone tools are available and free.

Support: You can follow Atkins by reading a book, but if you want extra support, the Atkins website has support groups and chat rooms, where you can talk to others who are losing weight the same way you are. There are also free recipes, meal trackers, and apps to make it simple to count carbs, plan meals, and shop.

Level Of Effort: Medium

You wont have to count calories, attend meetings, or buy special food. But this does require big changes to the way you eat, especially if youre used to starch on your plate or if you snack on chips, sweets, or other junk foods.

Limitations: Youll have to cut out white flour, sugar, and other common carbs at first, and eat carbs only in vegetable form.

Cooking and Shopping: With Atkins, its best to make meals from scratch. If you rely on prepared foods, read labels to find out how many carbs and how much sugar they have.

Dont buy allowed foods with added sugar or carbs.

You can find Atkins brand frozen foods, drinks, and snacks in stores, but you dont need to eat them.

At restaurants, choose foods youd eat at home. Ask the waiter about carb content and keep your hand out of the bread basket.

Exercise: You dont need to exercise to lose weight with Atkins, but you should get moving. Try to be active for 30 minutes or more every day. Talk to your doctor first if you have been inactive or have any medical problems.

Pros Of The Atkins Diet

Since weight loss can improve many health outcomes, the Atkins diet may confer benefits by successfully helping people lose weight. It may also offer other helpful side effects.

  • Provides options: Choosing the less restrictive Atkins plans may offer a less complicated and effective way to lose weight. A review of diets for weight loss and blood pressure reduction showed that at 6 months, the Atkins diet produced an average of 12 pounds of weight loss, the highest in the study. However, at 12 months, weight loss diminished in all diets, including Atkins. Researchers concluded that “at 12 months the effects on weight reduction and improvements in cardiovascular risk factors largely disappear.”
  • Prepackaged meals available: For many busy people, this work may seem overwhelming. As an alternative, consumers can choose to purchase an Atkins meal plan and get pre-packaged meals, smoothies, and snacks.
  • Increases nutritious food intake: Followers of the Atkins diet are likely to replace those less healthy foods with more nutrient-dense ones, such as those on the Atkins Acceptable Foods lists. That means a likely increase in intake of important micronutrients and macronutrients .
  • Satiety: Protein and fat are digested slowly and have a high satiety rate. The Atkins diet may keep you more satisfied with your meals than other weight-loss diets, which in turn could lead to better compliance.

Read Also: Weird Diets That Actually Work

Pros And Cons Of The Atkins Diet

Shoshana Pritzker RD, CDN is a Sports and Pediatric Dietitian, the owner of Nutrition by Shoshana, and is the author of “Carb Cycling for Weight Loss.” Shoshana received her B.S in Dietetics and Nutrition from Florida International University. She’s been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine,, and more.

The Atkins diet is one of the first very low-carb style diets to hit the mainstream market. It has been around publicly since the early 1970s and has since evolved from there to introduce low-carb food products and online resources.

Today the Atkins diet isn’t just low-carb, it offers three phases of carb intake at varying levels, beginning with the lowest at a ketogenic style diet. Whether you are interested in a keto diet or low-carb, the Atkins diet might fit the bill for you. Discovering the pros and cons of any weight loss diet before you give it a try is a good starting place.

Over the years the Atkins diet has advocated for the benefits of a low-carb approach to eating on blood sugar and weight loss. Not only that, they have challenged the idea that fat is bad and in a sense helped drive the crusade against carbs.

  • Requires counting net carbs

Risks Of The Atkins Diet

Atkins Diet Plan 2019

Although Atkins can help people lose weight, it has some drawbacks. The diet:

  • Allows processed meats: Who doesnt love bacon? Well, the American Heart Association, American Cancer Society and World Health Organization, for starters. Processed meats may raise the risk of heart problems and certain cancers. But because they are low carb and high fat, many people following Atkins eat a lot of them.
  • Excludes healthy foods: Many people restrict fruits and some vegetables to stay under their carb limit. These foods contain important vitamins, minerals, disease-fighting phytochemicals and fiber. Eliminating food groups can cause nutrient deficiencies and health problems, Smith says.
  • Has side effects: Eating a very low-carb diet like Atkins can cause electrolyte imbalances, constipation, dangerously low blood sugar and kidney problems.
  • Promotes processed foods: The Atkins diet sells and promotes bars, shakes and ready-made meals that help people stick with the plan. But many of these items contain artificial sweeteners, processed ingredients, high-saturated fat and sodium that wont do your health any favors. A long list of ingredients isnt a good sign, Smith says.
  • Has questionable long-term benefits: We dont have evidence that this diet is good for you over the long term, Smith says. All of the studies have looked at how it affects your health for less than a year or two.

Recommended Reading: Low Carb Dash Diet Meal Plan

Keeping The Weight Off

You may have listened to the widely priced estimate statistic that 95% of people that lose weight on a diet regimen will certainly restore it within a few years or perhaps months. While there isnt much hard evidence to support that insurance claim, it is true that numerous weight-loss plans fail in the long-term.

Commonly thats merely because diets that are also restrictive are very tough to preserve over time. However, that doesnt indicate your fat burning attempts are destined failing. Far from it. What They Dont Tell You About Atkins Diet

Given that it was developed in 1994, The National Weight Control Computer Registry in the United States, has tracked over 10,000 people that have lost substantial quantities of weight as well as maintained it off for extended periods of time. The study has actually located that participants whove been successful in keeping their weight-loss share some common techniques. Whatever diet plan you make use of to drop weight in the first place, embracing these practices might assist you to maintain it off:

Early Phase Side Effects

Drastically cutting carbs from your diet can cause headache, dizziness, weakness, fatigue and constipation, according to Constipation is a particularly common problem that occurs from consuming less fiber and more protein. To help prevent nutritional deficiencies, people on the Atkins Diet need to take supplements or add some high fiber carbs and whole grains to their diet. According to the American Academy of Family Physicians, supplements only partially remedy nutrient deficiencies from lack of fruits, vegetables, legumes and whole grains.

Read Also: I Want To Lose Weight Without Dieting

Are Low Carb Diets Safe

Dear Alice,

I am on the Dr. Atkins’ New Revolution Diet and a lot of people tell me not to stay on it too long, but no one can tell me why, except that’s what they have always heard. Is this diet safe and how can it hurt you? Is it safe if you have a green salad each day along with the diet?


What about the Dr. Atkins diet? Is it bad for you in some areas? I have been on Weight Watchers and have lost 26 pounds, but I want to lose more and am at a stand still. I know it is my fault. I am not sticking with it as I should. I thought I might change diets.

Dear Reader #1 and Marianne in Mesquite, Tx,

The Atkins Diet is a popular low-carb diet, which restricts certain types and amounts of carbohydrates and emphasizes protein and fat. The idea behind the diet is that eating too many carbohydrates leads to blood sugar imbalances, weight gain, and cardiovascular problems. The Atkins Diet, in particular, has varying phases of strictness, at first limiting carbs drastically and then gradually increasing your range of foods over time.

Under the 2010 Affordable Care Act, diet counseling is covered for people at higher risk for chronic diseases like type 2 diabetes and high blood pressure. Depending on your insurance, you may be able to get diet counseling at no cost to you. Check with your insurance provider to find out whatâs included in your plan.

All About The Atkins Diet And Its Benefits In Weight Loss

I’m Starting the Atkins Diet Phase 1

    I feel obesity is like your sinful karmas and you have to repay in this life only. Some wisdom haah! At 98 kg weight I was thinking about liposuction or consulting some professional who could help me get rid of my fat but the money involved was bit too much. Moreover, this fat was the result of my bad karmas and I had to clean it up myself. As they say where there is a will there is a way, while surfing the net something caught my fancy, it was Atkins Diet.

    Atkins Diet Plan is supposed to be a very low carbohydrate diet based on the scientific fact that if you dont provide carbs to your body to burn as fuel, it starts burning body fat and that is how you lose weight. Well, that sounded logical and easy to do.

    Also Check: No Sugar Diet Plan Menu

    Patient Discussion About Atkins Diet

    Q. Atkins diet I’ve tried this diet many times but always found difficulty to prolong it. Even when succeeded the weight came rushing back. Can someone please explain me how it works and pros and cons of it?


    Q. what is the atkins diet? i hope i spelled it right … 🙂


    Q. MY friend are starting the Atkins diet and want to know if what alcoholic drink we can have at gatherings.


    Acceptable Atkins Diet Foods

    If you look at the list of foods that you can eat on the Atkins Diet, your first reaction may be, Wow! Bacon and lunch meat every day Yippee! I did the same thing, and it really sabotaged my success until I had someone explain it to me. Heres the key the Atkins diet foods you should be eating from the list should be in their natural state.

    Stay Clear of Processed Foods

    That means the Atkins diet food list doesnt include canned, syrupy fruits when it says you can eat peaches or pears. The canning process adds all kinds of carbohydrates to the fruit, and the sugars completely defeat the purpose of this low carb diet. Youll also have to steer clear of processed meats like lunch meats. The best meats and vegetables are freshly prepared and with no preservatives in order to preserve the protein and fiber content.

    If all of this is scaring you off, let me tell you how easy it can be. I learned quickly how to tailor the acceptable Atkins diet food list to meet my needs with just a bit of creativity.

    Lets look at the acceptable meats:

    • All fowl make a great chicken stir-fry for dinner using fresh vegetables for dinner. Cook some of the extra chicken at the same time and set it aside to make a tasty cold chicken salad using an Atkins recipe for the next days lunch.
  • Replace breaded and fried foods with steamed a great way to lock nutrients into your vegetables. A squirt of lemon juice and a dash of pepper will be all they need.
  • You May Like: How To Fight Cravings On A Diet

    Obtain Relocating What They Dont Tell You About Atkins Diet

    The degree to which work out help weight-loss is open to debate, but the advantages go way beyond melting calories. Workout can boost your metabolism and also improve your outlook and its something you can take advantage of right now. Opt for a stroll, stretch, move as well as youll have a lot more energy and inspiration to deal with the other steps in your weight-loss program.

    • Absence time for a long exercise? 3 10-minute surges of workout per day can be just as great as one 30-minute workout.
    • Bear in mind: anything is better than nothing. Begin slowly with percentages of physical activity daily. Then, as you start to slim down and also have more energy, youll find it less complicated to come to be much more literally energetic.
    • Discover workout you take pleasure in. Attempt walking with a close friend, dance, treking, cycling, playing Frisbee with a pet, enjoying a pickup game of basketball, or playing activity-based video games with your children.

    A Week Of The Keto Diet: 7

    A quick guide to The Atkins Diet

    The goal of a ketogenic dieta nutrition plan high in fats and low in carbsis to help you lose weight more efficiently by achieving ketosis. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients.

    With Atkins 20®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet thats low in carbs, moderate in protein, and high in healthy fatsas you do on Atkins 20® or Atkins 40®has shown to be safe and effective. Typical of Atkins 20 ®, this 7-day keto plan is broken down as follows:

    You May Like: Who Does The Paleo Diet Target

    The History Of Atkins

    The daddy of low-carb diets, Robert Atkins may not have been the first to harness the appeal of carb-free, but he was certainly the first to bring the concept to the mainstream dieting public.

    In 1963, American physician and cardiologist Robert Atkins came across a study published by Dr Alfred W. Pennington. His research explored the theory that cutting starch and sugar from the diet could lead to significant weight loss. Putting the pound-shedding theory to the test, Atkins shrunk his own bulk and adapted the findings into the diet and formidable brand we know today.

    Since his first book, Dr Atkins diet revolution, was published in 1972 the waist-reducing formulae has been nipped and tucked into an increasingly modern form. To date, Atkins diet books have sold in the region of 15 million copies making it the bestselling weight loss book in history.

    Discover our full range of health benefit guides and read more about popular diets such as the Dukan diet and 5:2 diet. Also check out some of our delicious low-carb dinners, low-carb breakfasts, low-carb snacks and top 10 low-carb lunch ideas. If you are considering cutting back on carbs, then find out more in our spotlight on low-carbohydrate diets guide.

    Whats The Very Best Diet Plan For Healthy Weight Management

    Get any kind of diet plan publication as well as it will certainly assert to hold all the answers to successfully shedding all the weight you want and also maintaining it off. Some declare the key is to eat much less and work out even more, others that low fat is the only means to go, while others suggest eliminating carbohydrates. So, what should you believe?

    The truth is there is no one size fits all remedy to permanent healthy and balanced weight-loss. What help one person might not benefit you, given that our bodies respond in a different way to different foods, What They Dont Tell You About Atkins Diet relying on genes and also other health factors. To locate the method of weight loss thats right for you will likely require time as well as require persistence, dedication, as well as some experimentation with different foods and diets.

    Also Check: Can You Have Skim Milk On Keto Diet

    Atkins Diet Phases 1 To 4

    As a diet the Atkins has four phases, explains David. These are:

  • Induction. Less than 20g carbs per day for two weeks
  • Second stage. Adding in more carbs, plus nuts, leafy greens, and some fruits
  • Pre-maintenance stage. Adding in more carbs as you close in on your goal weight
  • Maintenance. Going back to eating healthy carbs in an amount your body can tolerate without gaining weight .
  • Learn More About What They Dont Tell You About Atkins Diet Here

    How to Get Started with Atkins Diet Phase 1

    While some individuals respond well to counting calories or similar restrictive techniques, others react much better to having even more flexibility in planning their weight-loss programs. Being cost-free to merely avoid deep-fried foods or cut back on refined carbohydrates can set them up for success. So, dont obtain also inhibited if a diet plan that helped someone else does not benefit you. As well as do not beat on your own up if a diet regimen shows also restrictive for you to stick with. Inevitably, a diet plan is just ideal for you if its one you can stick to with time.

    Keep in mind: while theres no simple fix to slimming down, there are plenty of steps you can require to develop a healthier relationship with food, aesthetic psychological triggers to over-eating, and also attain a healthy weight.

    Recommended Reading: What To Eat On South Beach Diet

    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