If you're looking to lose or maintain weight, the Atkins diet is one possible option for reaching your goals. With Atkins, you’ll learn to eat right, not less with a balanced diet of high-fiber carbohydrates, good fats, and optimal proteins.
The Atkins diet menu restricts carbohydrates and emphasizes proteins and fats to aid weight loss. It’s similar to other keto diets. By eliminating most carbs, the Atkins diet aims to help you burn fat for fuel rather than sugar. Meanwhile, proponents say its high-fat, high-protein menu and focus on vegetables may help you feel satiated and more energetic.
Understanding the Atkins Diet
The Atkins diet is an eating plan created by cardiologist Robert Atkins. It revolves around restricting carbs while eating mostly fat and protein. The idea is to burn body fat instead of carbs for energy, resulting in a shift in your metabolism. The Atkins diet says the goal of the eating plan is to resolve many of the health problems associated with a diet high in refined carbohydrates, such as white sugar and flour, says Mayo Clinic.
The Four Phases of Atkins
The Atkins diet works in four phases:
- Phase 1 Induction
- Phase 2 Balancing
- Phase 3 Fine-tuning
- Phase 4 Maintenance
Phase 1 is the most restrictive phase. It’s when you eliminate almost all carbohydrates during the first two weeks of the diet. That means saying goodbye (for now) to most fruits, dairy, legumes, juices, whole grains, and starchy vegetables.
Read also: Understanding the Atkins Diet
You don’t need to count calories or measure portions when using the Atkins meal plan, but you do need to count what it dubs as “net carbohydrates.” To calculate net carbs, take the total carb content of a food and subtract its fiber content. Food and Drug Administration (FDA) or other organizations use when evaluating a food’s nutritional value. The American Diabetes Association (ADA) says this calculation isn’t accurate, and both the ADA and the FDA say it’s better to consider the total amount of carbs rather than the net carbs.
After induction, you’ll gradually start adding carbs back into your diet. For now, focus on learning the carb content of foods, reading nutrition labels for net carb content, and experimenting with different Atkins diet recipes of your own.
Atkins Diet: Allowed and Restricted Foods
The Atkins diet focuses on proteins and fats like:
- Meat
- Poultry
- Seafood
- Eggs
- Butter
- Oils
- Cheese
You’ll have to stay away from starchy and sugary carbs, including:
- Bread
- Pasta
- Potatoes
- Chips
- Cookies
- Candy
You’ll eat carbs in veggie form at first. As you progress, you’ll add in other foods, like beans/legumes, fruits, and whole grains.
Read also: Delicious Atkins Dinners
Atkins 20 vs. Atkins 40
A newer version of Atkins, called Atkins 40, has more relaxed rules and allows you to start with 40 grams of carbs in the daily diet. It doesn’t exclude any food groups at first, as Atkins 20 does. There are limits to the amount of butter or fats that you should eat, but no strict guidelines for meats or other proteins.
There are four phases to the standard Atkins diet, also called Atkins 20.
- Phase 1. This is when you help your body switch from burning carbs to fat. This process is called ketosis, and you should notice weight loss quickly. You’ll eat protein, fat, and only 20 grams of carbs in veggie form daily. Some people (like vegans) may start at the next phase.
- Phase 2. You’ll add foods back to your diet, until you learn how many carbs you can eat while still losing weight.
- Phase 3. Go to this level when you have about 10 pounds left to lose. You’ll learn how to maintain weight loss and lose the last few pounds.
- Phase 4. You'll follow this for the rest of your life, to ensure that you don’t gain back what you’ve lost.
With Atkins 20, the closer you get to your weight loss goal, the more variety of foods you’re allowed. Ideally, you’ll stick to their healthy list and not go back to your old ways. If you like variety in the foods you eat, the Atkins 40 plan would likely be better for you. Of course you'll still need to keep your portion sizes under control, which may be easier as a low-carb diet can help tame hunger.
Potential Health Benefits and Risks of the Atkins Diet
In comparison to a diet that restricts fat, some evidence suggests ketogenic diets, like Atkins, may show promise as treatments for diabetes and obesity, according to an article in The Journal of Nutrition. 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, the article author notes 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. Mayo Clinic says 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. This is when your body breaks down fat instead of carbs for fuel. Side effects of ketosis include nausea, headaches, mental fatigue, and bad breath.
Read also: Atkins Diet for Vegetarians
Check with your doctor before starting the Atkins diet, especially if you take diuretics, insulin, or oral diabetes medications, says Mayo Clinic. Do not follow this diet if you have kidney disease, are pregnant, or are breastfeeding.
It's also possible you'll avoid or reverse certain health conditions like diabetes, high blood pressure, and heart disease. But that's the case with many diets that lead to weight loss.
Sample Meal Plans for Phase 1
It’s helpful to familiarize yourself with the Atkins diet’s list of phase 1 acceptable foods before you get started. Don’t starve yourself. Aim to eat every three to four hours throughout the day. Drink plenty of water, too - Mayo Clinic recommends at least eight glasses a day.
Below are a few ideas for Atkins diet recipes and foods to try in phase 1. For your meats, avoid processed meat, including bacon and ham that have been cured with sugar, and cold cuts and other meats with nitrates and other preservatives.
Meal 1: Breakfast
- Spinach and cheese omelet topped with salsa and sliced avocado
- Lean strips of steak sautéed with allowed vegetables, such as sliced onion and bell peppers
- Smoked salmon with cream cheese and cucumber
- Two eggs with bacon and 1/2 cup of allowed vegetables
- Loaded veggie omelet cooked with allowed vegetables
Meal 2: Lunch
- Salad with mixed greens topped with diced raw vegetables and grilled chicken
- Tuna salad spooned into fresh avocado halves
- Atkins-brand frozen entrée, such as Italian sausage primavera
- Chicken or turkey meatballs served over spaghetti squash
- Lean beef stir-fry with broccoli, bok choy, and onion
Meal 3: Dinner
- Grilled fish served with steamed vegetables and a salad
- Ground beef burger with a lettuce “bun” and 1/2 cup of allowed vegetables
- Broiled pork chop with mashed cooked cauliflower mixed with cheese
- Grilled chicken and veggie kabobs
- Ground turkey taco salad with allowed veggies and 1 ounce shredded cheddar cheese
Eat one or two snacks between meals, and pair any higher-carb foods with a source of protein or fat. Examples of pairings include raw celery sticks with low-carb salad dressing, cherry tomatoes with your favorite allowed cheese, and cucumber slices with cream cheese.
Remember to track your net carbs throughout the day so you stay within the limit. Finally, season your meals with salt, pepper, herbs, or spices, but avoid condiments with a high-carb content, such as ketchup or salad dressing containing added sugars. In addition to water, you can drink coffee, tea, plant-based milk, and diet soda (in moderation).
One-Day Meal Plan: Atkins 20 Inspired by the Mediterranean Diet
With Atkins 20, you eat 20 grams of Net Carbs a day. You will see results as you lose fat while maintaining muscle, controlling your appetite and cravings, plus enjoying stable energy and blood sugar levels. These meals are inspired by a low carb version of the Mediterranean Diet, which includes eggs, poultry and salmon as protein sources and olive oil-over half the fat this day comes from heart-healthy monounsaturated fats like olive oil and avocados. You’ll eat almost 4 cups of vegetables, meeting men’s recommended daily vegetable intakes and exceeding the recommendations for women. All these vegetables not only bring flavor and texture, but they also provide an impressive array of vitamins and minerals.
A very important aspect of this meal plan day is that there is hardly any added sugar. While the average American consumes 17 grams of sugar daily, this meal plan has zero. None of the drinks included are sweetened, and the two Atkins snacks have negligible added sugar. Meanwhile, you can still enjoy the natural sweetness of bell peppers, cherry tomatoes and the gentle tanginess of cheese. And all without the blood sugar swings triggered by added sugar.
Lastly, while the average American adult consumes 17 grams of fiber per day, far short of the recommended 21 to 38 grams per day, this plan provides 25 grams. Because fiber plays an important role in digestion and has been associated with heart health, metabolic health, healthy weight and longevity, many health organizations have emphasized that Americans need more fiber. The amount of fiber in this day hits the sweet spot for supporting overall health and well-being.
In this one-day meal plan, you will find three recipes, each taking only 35 minutes to prepare, plus a deliciously creamy Atkins shake and a crispy and sweet Atkins bar.
- Other: Herbal tea, Roasted sesame seaweed snack, Sparkling water
Atkins Diet vs. Keto Diet
The Atkins diet and the ketogenic (keto) diet are similar. Both focus on eating fat while limiting carbs. On the keto diet, fat can make up 90% of your calories each day. On Atkins 20, it's up to 70%. Researchers aren't clear whether the keto diet is safe or will help you keep weight off in the long term. Doctors mostly suggest it to lessen the number of seizures in kids with epilepsy.
Practical Considerations for Following the Atkins Diet
You won’t have to count calories, attend meetings, or buy special food on the Atkins diet. But it does mean big changes to the way you eat, especially if you’re used to starch on your plate or if you snack on chips, sweets, or other junk foods.
Limitations: You’ll have to cut out white flour, sugar, and other common carbs at first, and eat carbs only in vegetable form.
Cooking and Shopping: With the Atkins diet, it’s 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. The foods you're allowed can sometimes come with added sugar or carbs, like lunchmeat and salad dressing. So check those labels too before you buy.
You can find Atkins-brand frozen foods, drinks, and snacks in stores, but you don’t need to eat them. At restaurants, choose foods you’d eat at home. Ask the waiter about carb content and keep your hand out of the bread basket.
Exercise: You don’t need to exercise to lose weight with the Atkins diet, but you should get moving. Try to be active for 30 minutes or more every day. Talk to your doctor first if you've been inactive or have any medical problems.
Vegetarians and vegans: Atkins doesn’t require you to eat meat. Also, you'll skip the first phase of Atkins 20, which limits carbs too much.
Vegetarians get protein from:
- Eggs
- Cheese
- Soy
- Nuts
- Seeds
- Legumes
- High-protein grains like quinoa
Vegans get protein from:
- Legumes
- Soy
- Nuts
- Seeds
- High-protein grains like quinoa
Gluten-free diet: It’s easy to stick to that eating plan when you’re on Atkins. Foods with gluten are high in carbs. People on Atkins eat less gluten than people who eat the standard American diet.
Low-salt diet: There’s no need to add salt to any recipes for Atkins.
Potential Downsides of the Atkins Diet
If you've lost weight on the Atkins diet, as with most diets, you're likely to gain it back, research shows. Also, eating too much animal fat on this type of diet can raise your chances of heart disease and cancer. You may also feel some side effects from cutting carbs, such as:
- Headache
- Dizziness
- Weakness
- Extreme tiredness (fatigue)
- Trouble pooping (constipation)
Cost: There are no membership fees, meetings to attend, or brand-name foods you need to buy for this diet. There are also free recipes, meal trackers, and apps to make it simple to count carbs, plan meals, and shop.
Does the Atkins Diet Work?
The Atkins diet is one of the best-known low-carb diets, and the research shows it can work. If you fill your day with processed carbs like white bread, pasta, and white potatoes, and you don’t eat many fruits and veggies, then this diet may be the jump-start you need to lose weight.
You can quit your usual go-to foods and start with the Atkins food list. The initial phase in the Atkins 20 plan is limited in food choices but focused on protein, fat, and vegetables that are low carb and not starchy. In each phase, you add back food groups: first nuts, seeds, and berries; then fruits, starchy vegetables, beans, and whole grains. With the Atkins 40 plan, you can choose from a larger variety of foods and carbs but still little to no starchy foods.
When you’re overweight, shedding pounds can improve your health, and we know the Atkins diet works. But it’s still unclear how the higher amounts of animal protein and fat in the diet affect long-term health. Recent research suggests that people on the Atkins diet who chose foods rich in plant fat and protein did better with their health than those who went with the diet rich in animal fat and protein. This makes sense, and the Atkins 20 and Atkins 40 diets reflect this idea. They focus more on getting fat and protein from heart-healthy choices like olive oil and protein like soy and lentils.
If you have diabetes, heart disease, kidney disease, or high cholesterol, talk to your doctor before starting this diet to make sure the balance of carbs, fat, and protein is right for you.
How Long Is It Safe to Stay on the Atkins Diet?
The Atkins diet has four phases, and the last phase is "lifetime maintenance." This means you've reached your goal weight, but will stick with the Atkins eating plan for the rest of your life.
Mediterranean Diet vs. Atkins Diet
There's no one set of rules for the Mediterranean diet; the term refers to planning your meals based on the traditional eating styles of the countries bordering the Mediterranean Sea. In general, this means:
- Plenty of healthy plant-based foods (think fruits, vegetables, whole grains, potatoes, beans, nuts, seeds, herbs, and spices) as well as fish and seafood
- Extra virgin olive oil, olives, and avocados for sources of good fats
- Moderate amounts of dairy, eggs, and poultry
- Low to moderate amounts of wine
- Limit red meat and sodium
- Avoid added sugars, processed meat, refined grains and oils, trans fats, and other highly processed foods
There are many ways in which this way of eating complements the Atkins diet. Both philosophies emphasize good fats, physical activity, and eating a variety of vegetables and other whole, single-ingredient foods-while avoiding processed foods and added sugars. And, like Atkins, the Mediterranean Diet may also help you support healthy blood sugar levels, help you lose weight, and contribute to improved health and wellness.
With Atkins, you’ll learn to eat right, not less with a balanced diet of high-fiber carbohydrates, good fats, and optimal proteins. If you’re looking to lose or maintain weight, the Atkins diet is one possible option for reaching your goals.
Atkins-Approved, Mediterranean Diet Recipes
To make things easy for you, we’ve rounded up our favorite Atkins-approved, Mediterranean-inspired dishes. Kalí órexi!
Snacks and Starters
- Keto Black Olives with Lemon and Fennel - 1g net carbs per serving
- Mezze Plate with Falafel-Spiced Yogurt Dip - 9.7g net carbs per serving
- Spiced Garlic Spread - 1.7g net carbs per serving
- Marinated Goat Cheese with Fresh Oregano - 0.5g net carbs per serving
- Creamy Keto Sun-Dried Tomato and Goat Cheese Dip - 2g net carbs per serving
- Keto Mediterranean Marinade - 0.9g net carbs per serving
Sides, Soups, and Salads
- Grilled Asparagus with Dill Yogurt - 3g net carbs per serving
- Eggplant and Goat Cheese Napoleon - 5.2g net carbs per serving
- Grilled Eggplant with Mint Sauce - 4.7g net carbs per serving
- Mediterranean Shrimp and Fish Stew - 10.6g net carbs per serving
- Mediterranean Vegetable and Egg Salad - 9.4g net carbs per serving
- Green Bean, Smoked Mozzarella and Tomato Salad - 6.4g net carbs per serving
- Keto Dill Shrimp Salad - 3.4g net carbs per serving
Pasta
- Pasta Salad with Tuna, Capers and Lemon - 23.6g net carbs per serving
- Penne with Fresh Tomatoes, Lemon and Feta - 26.7g net carbs per serving
- Sea Scallops and Lemon Pasta - 24.6g net carbs per serving
Fish and Seafood
- Fish Fillets with Tomatoes and Black Olives - 4.6g net carbs per serving
- Keto Cod with Olives and Lemon - 5.1g net carbs per serving
- Keto Mediterranean Swordfish Steaks - 0.8g net carbs per serving
- Steamed Mussels with White Wine, Garlic and Parsley - 14g net carbs per serving
Pizza
- Mediterranean Pizza - 6.2g net carbs per serving
- Margherita pizza - 4.3g net carbs per serving
- Tomato-Basil Thin-Crust Flatout pizza - 11g net carbs per serving
Entrees
- Keto Chicken with Lemon and Capers - 1g net carbs per serving
- Keto Baked Tofu with Mediterranean Marinade - 4.8g net carbs per serving
- Mediterranean Grilled Tofu - 12.5g net carbs per serving
- Mediterranean Veal with Veggie Kebabs - 3.6g net carbs per serving
- Lamb, Eggplant, Onion and Red Bell Pepper Kebabs - 7.9g net carbs per serving
- Vegetarian Black Bean Burgers - 11.6g net carbs per serving
Dessert
- Blackberry-Orange Sorbet - 8.5g net carbs per serving
- Keto Creamy Lemon Smoothie - 4.3g net carbs per serving
- Keto Lemon Mousse - 2.9g net carbs per serving
- Fig and Goat Cheese Cookies - 9.5g net carbs per serving
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