The Atkins Diet, created by Dr. Robert Atkins and popularized by his 1972 book "Dr. Atkins' Diet Revolution," is a low-carbohydrate, high-protein eating plan. It emphasizes fresh, unprocessed foods rich in fat and protein, such as fish, beef, chicken, and pork. This article provides a comprehensive guide to the Atkins diet for beginners, including a 14-day plan to help you get started.
What is the Atkins Diet?
The Atkins Diet works by restricting carbohydrates, forcing the body to use stored fat for energy. At each meal, you should eat 4 to 6 ounces of protein and one serving of fat, such as butter, salad dressing, or olive oil. The diet is divided into four phases: induction, balancing, fine-tuning, and maintenance.
Is the Atkins Diet Easy to Follow?
The Atkins diet is not known for its convenience or ease of adherence. Severely limiting entire food groups can lead to lower success rates compared to less restrictive diets. Building variety into meals at home can be challenging, and eating out requires more effort. Alcohol is also limited. However, company-branded food products, including a frozen food line, and online resources may be helpful if you’re struggling to stay on track. Atkins provides meal plans, recipes with ingredient lists, and food carb counts in a print-friendly format.
Can the Atkins Diet Help You Lose Weight?
Yes, you can lose weight on the Atkins diet. Many dieters report a loss of 6 to 15 pounds in the first two weeks. Evidence suggests that ketogenic and low-carb diets may suppress appetite. A review of more than 120 studies and 21,942 participants found that low-carbohydrate diets resulted in an average weight loss of 10.19 pounds after six months, compared to 9.61 pounds for low-fat diets. The Atkins diet resulted in the highest average weight loss, about 12 pounds.
However, the Atkins diet, like any diet, may not be sustainable for the long term. Weight cycling can be more detrimental to your health than staying at a higher weight.
Read also: The Hoxsey Diet
Health Benefits of the Atkins Diet
Aside from weight loss, there is limited research supporting other health claims of the Atkins diet. Eating large amounts of fat and protein from animal sources can increase your risk of heart disease or some cancers. Many health professionals do not believe that a diet with no whole grains and limited fruit and vegetables is good for heart health. A 22-year study of about 2,400 middle-aged men showed a greater risk of heart failure among men who ate higher amounts of protein, particularly animal and dairy protein. Several studies have found a link between saturated fat intake and inflammation throughout the body, a concern since the Atkins diet is higher in saturated fat than recommended by most reputable scientists.
Foods to Avoid on the Atkins Diet
The foods you should avoid on the Atkins diet depend on the phase of the program you're in and the plan you're following. Generally, you should avoid carb-heavy foods.
Atkins Diet Phases
The Atkins diet works in four phases:
- Phase 1: Induction: Eliminate almost all carbohydrates during the first two weeks of the diet.
- Phase 2: Balancing: Slowly add back some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight.
- Phase 3: Fine-tuning: Slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables, and whole grains.
- Phase 4: Maintenance: Move into this phase when you reach your goal weight.
Atkins Meal Plan for Beginners: A 14-Day Guide
This meal plan is a straightforward introduction to the low-carb lifestyle. It includes easy-to-follow recipes and simple meal prep strategies, focusing on accessible ingredients like chicken, eggs, and leafy greens. Meals are designed to be quick and uncomplicated, perfect for those new to this way of eating. Beginners will find this plan helpful in understanding the basics of low-carb eating without feeling overwhelmed.
Foods to Eat
- Grilled Chicken: Easy to prepare and a great source of lean protein.
- Steamed Vegetables: Broccoli, cauliflower, and zucchini are simple and low in carbs.
- Hard-Boiled Eggs: A quick, protein-packed snack.
- Mixed Nuts: Almonds and walnuts are perfect for a filling snack.
- Cottage Cheese: Low in carbs and high in protein, great with some fresh chives.
Foods to Avoid
- White Rice: High in carbs and should be avoided.
- Soft Drinks: Packed with sugar, they can derail your progress.
- Fried Foods: Often breaded and high in unhealthy fats.
- Chips and Crackers: High in carbs and low in nutritional value.
- Sweetened Yogurt: Opt for plain Greek yogurt instead.
14-Day Meal Plan
Day 1
- Breakfast: 2 slices sprouted Ezekiel bread with 1/2 avocado, salt, and pepper. Total carbs: 36.5 g.
- Lunch: 3 ounces (85 g) grilled chicken with 2 cups (340 g) zucchini noodles made with 1 clove of garlic, butter, and 1 oz (28 g) Parmesan. Total carbs: 17 g.
- Dinner: bunless burger with a slice of Cheddar cheese, served with 1/2 cup (78 g) cooked broccoli and 2 tablespoons (35.7 g) of salsa. Total carbs: 8.5 g.
- Total carbs for the day: 62 g
Day 2
- Breakfast: 7 oz (200 g) plain Greek yogurt with 1/4 cup (37 g) blueberries and 1 oz (28.35 g) almonds. Total carbs: 19.4 g.
- Lunch: 3 oz (85 g) rib eye roast with 1/2 cup (120 g) mashed rutabaga and 1 cup (129 g) sautéed green beans. Total carbs: 13.5 g.
- Dinner: 3 oz (85 g) baked salmon with 1/2 cup (90 g) cooked asparagus and 3/4 cup (85 g) cauliflower rice. Total carbs: 7.7 g.
- Total carbs for the day: 40.6 g
Day 3
- Breakfast: breakfast bowl with 2 large hard-boiled eggs, 1 tomato, and 1 cup cubed avocado. Total carbs: 19 g.
- Lunch: 2.5 cups (244 g) shrimp garden salad with shrimp, lettuce, eggs, tomato, and carrots, with 2 tablespoons (tbsp), or 30 milliliters (mL), olive oil vinaigrette. Total carbs: 10.5 g.
- Dinner: 3 oz (85 g) grilled chicken with 1/2 cup (78 g) roasted Brussels sprouts and 1/2 cup (93 g) cooked quinoa. Total carbs: 25.2 g.
- Total carbs for the day: 54.7 g
Day 4-14
- Follow the meal examples of days 1-3 to diversify the menu. Always consider the amount of carbohydrates consumed.
Healthy Low Carb Snacks
If you get hungry between meals, here are some healthy, easy-to-prepare, low carb snacks that can fill you up:
Read also: Walnut Keto Guide
- A piece of fruit
- Greek yogurt
- One or two hard-boiled eggs
- Baby carrots
- Leftovers from the previous night
- A handful of nuts
- Some cheese and meat
Dining Out on a Low Carb Diet
Following a low carb diet while dining out can be challenging. Not only are the portion sizes often very large, but some restaurant foods are served with condiments, sauces, or side dishes that are high in added sugar or carbs.
Still, at most restaurants, making your meals low carb is fairly easy. Here are a few tips to get started:
- Opt for a meat- or fish-based main dish.
- Choose plain water instead of sugary soda or fruit juice.
- Get extra vegetables or a side salad instead of bread, potatoes, or rice.
- Check the menu beforehand to find options that fit your daily carb allowance.
- Ask for sauces, condiments, or dressings on the side so you can control your portion sizes.
- Consider taking half of your meal “to go” to reduce the amount of carbs during your restaurant meal.
Potential Health Benefits and Risks
In comparison to a diet that restricts fat, some evidence suggests ketogenic diets, like Atkins, may show promise as treatments for diabetes and obesity. Research suggests they may support healthy blood glucose and insulin levels and may help with diseases linked with insulin resistance, such as cancer and neurodegenerative conditions.
However, more research is needed to understand the long-term effects of the diet. There are also risks to consider before starting Atkins or other low-carb diets. Drastically reducing carbs in phase 1 may result in headaches, dizziness, weakness, fatigue, or constipation, as well as nutritional deficiencies.
Your body may also enter a state of ketosis, where it breaks down fat instead of carbs for fuel. Side effects of ketosis include nausea, headaches, mental fatigue, and bad breath.
Read also: Weight Loss with Low-FODMAP
Precautions
Check with your doctor before starting the Atkins diet, especially if you take diuretics, insulin, or oral diabetes medications. Do not follow this diet if you have kidney disease, are pregnant, or are breastfeeding.