FULL INFO ABOUT ATKINS DIET: EVERYTHING YOU NEED TO KNOW

The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss

Proponents of this diet claim that you can lose weight eating as much protein and fat as you want, as long as you avoid foods high in carbs

In the past 12 years, over 20 studies have shown that low-carb diets are effective for weight loss (without calorie counting), and can lead to various health improvements

The Atkins diet was originally promoted by a physician named Dr. Robert C. Atkins, who wrote a best-selling book about the diet in 1972

Since then, the Atkins diet has been popular all over the world and many more books have been written about it

The diet was originally considered unhealthy and demonized by the mainstream health authorities, mostly due to the high saturated fat content. However, new studies have shown that saturated fat is harmless

Since then, the diet has been studied thoroughly and shown to lead to more weight loss than low-fat diets, and greater improvements in blood sugar, HDL (the “good” cholesterol), triglycerides and other health markers

 

Despite being high in fat, it does not raise LDL (the “bad”) cholesterol on average, although this does happen in a subset of individuals

The main reason low-carb diets are so effective for weight loss, is that when people reduce carbohydrate intake and eat more protein, their appetite goes down and they end up automatically eating fewer calories without having to think about it 

The Atkin Diet is a 4 phase plan:
 

The Atkins diet is split into 4 different phases:

    Phase 1 (Induction): 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 (Balancing): Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet

    Phase 3 (Fine-Tuning): When you are very close to your goal weight, add more carbs to your diet until weight loss slows down

    Phase 4 (Maintenance): 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 (keto)

Foods to avoid:

You should avoid these foods on the Atkins diet:

    Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.

    Grains: Wheat, spelt, rye, barley, rice

    Vegetable Oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others

    Trans Fats: Usually found in processed foods with the word “hydrogenated” on the ingredients list

    “Diet” and “Low-Fat” Foods: These are usually very high in sugar

    High-Carb Vegetables: Carrots, turnips, etc (induction only)

    High-Carb Fruits: Bananas, apples, oranges, pears, grapes (induction only)

    Starches: Potatoes, sweet potatoes (induction only)

    Legumes: Lentils, beans, chickpeas, etc (induction only)

Foods to eat:

You should base your diet around these healthy foods

    Meats: Beef, pork, lamb, chicken, bacon and others

    Fatty Fish and Seafood: Salmon, trout, sardines, etc.

    Eggs: The healthiest eggs are Omega-3 enriched or pastured

    Low-Carb Vegetables: Kale, spinach, broccoli, asparagus and others

    Full-Fat Dairy: Butter, cheese, cream, full-fat yoghurt

    Nuts and Seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.

    Healthy Fats: Extra virgin olive oil, coconut oil, avocados and avocado oil

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

After induction is over, you can slowly add back healthier carbs

Despite what you may have heard, the Atkins diet is actually quite flexible

It is only during the 2-week induction phase that you need to minimize your intake of healthier carb sources

After induction is over, you can slowly add back healthier carbs such as higher carb vegetables, fruits, berries, potatoes, legumes and healthier grains like oats and rice

However, chances are that you will need to stay moderately low-carb for life, even if you reach your weight loss goals

If you start eating the same old foods again in the same amounts as before, you will gain back the weight.This is true of any weight loss diet

Maybe eat:

There are many delicious foods you can eat on the Atkins diet

This includes foods like bacon, heavy cream, cheese and dark chocolate

Many of these are generally considered fattening because of the high fat and calorie content

However, when you’re on a low-carb diet, fat becomes your body’s preferred energy source, making these foods perfectly acceptable
 

Drink:

Here are some drinks that are acceptable on the Atkins diet
    Water: As always, water should be your go-to beverage

    Coffee: Despite what you may have heard, coffee is high in antioxidants and actually quite healthy

    Green Tea: A very healthy beverage

Alcohol is also fine in small amounts. Stick to dry wines with no added sugars, and avoid high-carb drinks like beer

What about vegetarians?

It is possible to do the Atkins diet as a vegetarian (and even vegan), but difficult

You can use soy-based foods for protein and eat plenty of nuts and seeds. Olive oil and coconut oil are excellent plant-based fat sources

Lacto-ovo-vegetarians can also eat eggs, cheese, butter, heavy cream and other high-fat dairy foods

 
A simple Atkin menu for one week:

This is a sample menu for one week on the Atkins diet

It is suitable for the induction phase, but you should add more higher-carb vegetables and some fruits as you move on to the other phases

Monday

    Breakfast: Eggs and vegetables, fried in coconut oil
    Lunch: Chicken salad with olive oil, and a handful of nuts
    Dinner: Steak and veggies

Tuesday

    Breakfast: Bacon and eggs
    Lunch: Leftover chicken and veggies from the night before
    Dinner: Cheeseburger (without the bun), with vegetables and butter

Wednesday

    Breakfast: Omelet with veggies, fried in butter
    Lunch: Shrimp salad with some olive oil
    Dinner: Ground beef stir fry, with veggies

Thursday

    Breakfast: Eggs and veggies, fried in coconut oil
    Lunch: Leftover stir fry from dinner the night before
    Dinner: Salmon with butter and vegetables

Friday

    Breakfast: Bacon and eggs
    Lunch: Chicken salad with olive oil and a handful of nuts
    Dinner: Meatballs with vegetables

Saturday

    Breakfast: Omelet with various vegetables, fried in butter
    Lunch: Leftover meatballs from the night before
    Dinner: Pork chops with vegetables

Sunday

    Breakfast: Bacon and eggs
    Lunch: Leftover pork chops from the night before
    Dinner: Grilled chicken wings, with some salsa and veggies

Make sure to include a variety of different vegetables in your diet

Healthy low-carb snacks:

Most people feel that their appetite goes down on the Atkins diet

They tend to feel more than satisfied with 3 meals per day (sometimes only 2)

However, if you feel hungry between meals, then here are a few quick snacks:

    Leftovers
    A hard-boiled egg or two
    A piece of cheese
    A piece of meat
    A handful of nuts
    Some greek yogurt
    Berries and whipped cream
    Baby carrots (careful during induction)
    Fruits (after induction)
How to follow the Atkin diet when eating out?
It is actually very easy to follow the Atkins diet at most restaurants

    Get extra vegetables instead of bread, potatoes or rice

    Order a meal based on fatty meat or fatty fish

    Get some extra sauce, butter or olive oil with your meal

A simple shopping list for The Atkins diet

It is a good rule to shop at the perimeter of the store. This is usually where the whole foods are found

Eating organic is not necessary, but always go for the least processed option that fits into your price range

    Meats: Beef, chicken, lamb, pork, bacon
    Fatty Fish: Salmon, trout, etc.
    Shrimp and shellfish
    Eggs
    Dairy: Greek yogurt, heavy cream, butter, cheese
    Vegetables: Spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onions, etc.
    Berries: Blueberries, strawberries, etc.
    Nuts: Almonds, macadamia nuts, walnuts, hazelnuts, etc.
    Seeds: Sunflower seeds, pumpkin seeds, etc.
    Fruits: Apples, pears, oranges
    Coconut oil
    Olives
    Extra virgin olive oil
    Dark chocolate
    Avocados
    Condiments: Sea salt, pepper, turmeric, cinnamon, garlic, parsley, etc.

It is highly recommended to clear your pantry of all unhealthy foods and ingredients. This includes ice cream, sodas, breakfast cereals, breads, juices and baking ingredients like sugar and wheat flour

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