Originally invented by Robert Atkins in 1972, the Atkins diet is a low-carb diet that is still popular today among people who want to lose weight. The Atkins diet involves four distinct phases that help you get into the diet and maintain it.
There are many questions surrounding this particular diet. Is the Atkins diet healthy? Should you start the Atkins diet? What are the pros and cons of the Atkins diet?
If you’re considering starting the Atkins diet, here is everything you should know before you jump in.
Key Takeaways
- The Atkins Diet is a low-carb diet created in 1972 by Dr. Robert Atkins, designed primarily for weight loss and improved metabolic health.
- The Atkins Diet has four distinct phases: Induction, Balancing, Fine-Tuning, and Maintenance, gradually increasing carb intake as you approach your goal weight.
- Vegetarians and vegans can follow a modified version of the diet, such as Eco Atkins, which focuses on plant-based proteins and fats.
- Consulting your doctor before starting the Atkins Diet is recommended, especially if you have underlying health conditions or take medications that could be affected by major dietary changes.
The Different Atkins Diets
There are three different Atkins diets that you can choose from: Atkins 20, Atkins 40, and Atkins 100. What’s the difference between these three Atkins diets? Here is what to know:
Atkins 20
This is the original diet developed by cardiologist Robert Atkins. It works at a faster pace than the other two versions of the diet and is designed to help your body burn fat instead of storing it. It’s ideal for people who want to lose more than 40 pounds or have type 2 diabetes or prediabetes.
Atkins 40
The Atkins 40 plan was originally introduced in 2015 as a more flexible alternative to the Atkins 20. This diet focuses on vegetables and low glycemic fruits, and it’s also less restrictive about nuts and whole grains. The Atkins 40 is a better choice for people who want to lose less than 40 pounds, are vegetarian or vegan, or who want structure but without as much rigidity as the Atkins 20.
Atkins 100
The final of the three Atkins diet plans, the Atkins 100 aims to help achieve steady weight loss over a longer time period. This diet plan doesn’t have any food restrictions, but it aims to help you incorporate foundational vegetables into your diet while also being aware of carb intake. This diet plan is best for people who want to maintain their current weight or achieve steady weight loss, people who are vegan or vegetarian, and people who are pregnant or nursing.
The Four Phases of the Atkins Diet
The Atkins diet has four phases. Most people start from the first phase, but you can actually choose any of the first three phases depending on your weight loss goals.
Phase 1: Induction
When first starting the Atkins diet, you cut out almost all carbohydrates from your diet. The goal for this phase is to stay at or below 20 grams of net carbs each day, primarily coming from vegetable sources such as asparagus, broccoli, celery, cucumbers, green beans, and peppers.
In addition to strictly cutting down carb intake, you also eat protein at every meal. This can include things like shellfish, poultry, meat, eggs, and cheese. At the same time, the diet has you avoid foods such as fruits, baked goods, bread, pasta, grains, nuts, and alcohol.
Phase 1 of the Atkins diet typically lasts at least two weeks.
Phase 2: Balancing
The next phase of the Atkins diet involves eating a minimum of 12 to 15 grams of net carbs to create a foundation of vegetables in your diet. You can also begin reintroducing fruits and vegetables that are high in nutritional value but have higher carbs, such as berries, nuts, and seeds.
This phase lasts until you are about ten pounds from your goal weight.
Phase 3: Fine-Tuning
In the third phase of the Atkins diet, you slowly reintroduce carbs into your diet on a weekly basis. Each week, you can add ten grams of carbs back into your diet, and you can begin eating fruits, starchy vegetables, and whole grains again. However, if you stop losing weight, you need to cut back on carbs again until weight loss continues.
This phase lasts until you reach your goal weight.
Phase 4: Maintenance
The final phase of the Atkins diet involves maintaining the current diet you’ve established in the fine-tuning phase. This will help you maintain weight loss for as long as you stay with the diet.
What Can You Eat on the Atkins Diet?
As a low-carbohydrate diet, the Atkins diet relies on protein and fat for calories while avoiding most fruits and some vegetables. It also depends on which phase of the Atkins diet you’re currently in, as earlier phases are much more heavily restricted than later phases.
In general, there are plenty of “safe” foods to enjoy while on the Atkins diet. Here are some to consider, but keep in mind that depending on the phase you’re currently in on the diet, some of them may be more limited than others.
- Protein: Beef, chicken, pork, lamb, fish, eggs, shellfish
- Non-starchy vegetables: Spinach, kale, broccoli, cauliflower, asparagus, zucchini, bell peppers, cucumbers, mushrooms, lettuce, cabbage, green beans
- Dairy: Cheese, butter, cream, Greek yogurt
- Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, chia seeds, pumpkin seeds
- Low-carb fruits: Strawberries, raspberries, blueberries, watermelon, cantaloupe, blackberries, peaches
- Healthy fats and oils: Olive oil, avocado oil, coconut oil, avocado
Foods to Avoid While on the Atkins Diet
No matter which phase of the Atkins diet you’re currently in, there are foods that the diet always recommends avoiding. These include foods such as:
- Sugary baked goods like cookies and cake
- Pasta and bread
- Starchy vegetables such as potatoes, peas, corn, winter squash, etc.
- Sweets and candy
- Sweeteners such as honey, maple syrup, etc.
- Sugary drinks such as full-sugar soda and fruit juice
Vegetarian Diets & the Atkins Diet
Because this low-carb diet relies so much on protein and fat, especially in the early phases, it can be easy to assume that vegetarians or vegans won’t be able to use it. However, that isn’t necessarily so. Vegetarians can definitely still use the Atkins diet to maintain or lose weight.
The Eco Atkins diet was developed specifically to develop a high-protein diet for vegetarians and vegans. There are two different types of Eco Atkins diet: the vegan diet and the lacto-vegetarian diet, which incorporates dairy and eggs for people who choose to consume them.
Health Benefits of the Atkins Diet
Starting a new diet can come with health benefits. Here are some that you may be able to achieve through the Atkins diet.
Weight Loss
The Atkins diet is, first and foremost, a way to help you lose weight. If you follow the Atkins diet, you are likely to see weight loss both in the short term and in the long term.
Blood Sugar Control
Because you cut out most carbs and sugars from your diet, the Atkins diet helps you manage your blood sugar without specifically targeting your blood sugar levels. This is, in part, a reason why some people with Diabetes choose to follow this particular diet and other low-carb diets like it.
Lower Blood Pressure
The Atkins diet was originally established with things like blood pressure, heart disease, and type 2 diabetes in mind, so it’s no surprise that following the Atkins diet can help combat high blood pressure. It may also be able to reduce the chances of cardiovascular disease, but studies are inconclusive on this.
Disadvantages & Risks of the Atkins Diet
All diets come with some risks and disadvantages, and the Atkins diet isn’t alone in that. Here are some important factors to consider before starting it.
Studies Show the Atkins Diet Isn’t More Effective Than Similar Diets
People most commonly start diets to achieve their weight loss goals, but studies have shown that the Atkins diet isn’t any more effective than other diets when it comes to helping people lose weight.
The Atkins Diet is Lifelong
In order to maintain the results gained from the Atkins diet, you need to follow it throughout your life, not just for a few months or a year. Studies have found that people who stop diets tend to gain back the weight they previously lost, so if you want permanent results, you will need to make permanent lifestyle changes.
Atkins Diet Health Risks
The induction phase of the Atkins diet can potentially cause side effects such as headaches, dizziness, weakness, fatigue, and constipation. This is due to cutting out carbs to the extent that the diet requires also cuts off the body’s primary way of energizing itself. Carbs are the energy your body uses to live, and transitioning from a carb-heavy diet to one that has fewer than 20 grams of carbs per day can cause side effects.
Should You Try the Atkins Diet?
The Atkins diet can potentially be a powerful tool for weight loss, blood sugar control, and improved overall health, if it’s the right fit for your lifestyle and health needs. But like any major dietary change, it’s important to approach it with the right information and support. Whether you’re considering Atkins 20, 40, or 100, or you’re wondering how it might work with a vegetarian lifestyle, your personal health goals should come first.
Before jumping in, why not get expert guidance tailored to your unique needs? Sign up today to talk to a licensed dietitian at no cost to you, and get professional insight into whether the Atkins diet is the right choice for your body and goals.
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Atkins Diet FAQ
Is the Atkins Diet a Fad Diet?
Yes, the Atkins diet is a fad diet, but that doesn’t necessarily mean it’s bad. Not all fad diets are bad, but you should definitely take care to ensure your long-term health when starting any diet, even one with a better track record.
Is the Atkins Diet Temporary?
No, as intended, the Atkins diet is a lifelong diet that you will follow for the rest of your life.
Can I Drink Diet Soda While on the Atkins Diet?
Yes, you can! Just make sure you’re counting the number of carbs in the drink toward your daily total. While diet sodas may not use real sugar, they do still contain carbohydrates.
What’s the Difference Between the Atkins Diet and the Ketogenic Diet?
While both diets are low-carb, the ketogenic diet revolves around something called “ketosis,” which is a state in your body when you directly burn fat for energy instead of carbs. 90% of your daily calories come directly from fat while doing keto, while the Atkins diet recommends up to 70%.
Who Shouldn’t Start the Atkins Diet?
Because the Atkins diet is so restrictive, it isn’t a good idea for everyone. For example, if you currently take diuretics, insulin, or oral diabetes medications, you should discuss starting the diet with your doctor. In addition, people who have severe kidney disease should not attempt to start the diet.
