The Atkins diet, a low-carbohydrate approach to weight loss, has gained considerable attention since its introduction by Dr. Robert C. Atkins in 1972. This article delves into the intricacies of the Atkins diet, its various phases, potential benefits, and drawbacks, with a specific focus on the inclusion of honey.
Understanding the Atkins Diet
The Atkins diet is a low-carb diet, usually recommended for weight loss. Proponents of this diet claim that you can lose weight while eating as much protein and fat as you want if you avoid foods high in carbs. Since the early 2000s, numerous studies have shown that low carb diets - without the need for calorie counting -are effective for weight loss and can lead to various health improvements.
The Atkins diet was created by an American cardiologist named Dr. Robert Atkins, a physician and nutritionist who developed his diet in the 1970s after researching potential benefits of reducing carb intake. Since then, people worldwide have used the Atkins diet, and many other books have been written about it.
Historical Context and Evolution
The diet was initially considered unhealthy, mostly due to its high saturated fat content. Today, saturated fat’s effect on health and heart disease, in particular, is a topic of debate among researchers. A recent review that the American Heart Association (AHA) conducted on saturated fat’s impact on heart disease concluded that replacing saturated fat with polyunsaturated fat can help lower cardiovascular disease by about 30%. Additional research also suggests that replacing saturated fat in your diet with polyunsaturated fats reduces the chance of cardiovascular events, like heart attacks and strokes. However, another review of the literature shows no association between lowering saturated fat intake and reduced risk of developing or dying from cardiovascular disease. Furthermore, some experts believe that not all saturated fats have the same effects on heart disease risk. Others contend that overall diet is more important than singling out individual nutrients.
When compared with other diets, research also suggests that Atkins and other low carb diets may lead to more weight loss and greater improvements in blood sugar, HDL (good) cholesterol, triglycerides, and other health markers than low fat diets. Research has also found that low carb diets may increase levels of LDL (bad) cholesterol, though how much seems to depend on the person. In one study, researchers found a wide variance in the individual increases in LDL (bad) cholesterol of 5-107%.
Read also: Can You Eat Honey on a Ketogenic Diet?
The Four Phases of the Atkins Diet
The Atkins diet is split into 4 different phases:
- Phase 1 (Induction): Under 20 grams (g) 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’re 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, all these phases may not be necessary. 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 and can help ensure you are getting enough nutrients and fiber as well. Others prefer to stay in the induction phase indefinitely. This is also known as a very low carb ketogenic diet (keto).
Foods to Avoid and Embrace on the Atkins Diet
Individuals on the Atkins diet are told to avoid, or limit, the following foods:
- Sugar: found in soft drinks, fruit juices, cakes, candy, ice cream, and similar products
- Refined grains: white bread, white rice, white pasta
- “Diet” and “low fat” foods: are sometimes very high in sugar
- High carb fruits: bananas, apples, oranges, pears, grapes (induction only)
- Starchy vegetables: potatoes, sweet potatoes (induction only)
- Legumes: lentils, beans, chickpeas, etc. (induction only)
You should base your diet around these foods while on the Atkins diet:
- Meats: beef, pork, lamb, chicken, bacon, and others
- Fatty fish and seafood: salmon, trout, sardines, and mackerel
- Eggs: omega-3 enriched or pastured - most nutrient-dense
- Low-carb vegetables: kale, spinach, broccoli, asparagus, and others
- Full-fat dairy: butter, cheese, cream, full fat yogurt
- Nuts and seeds: almonds, macadamia nuts, walnuts, sunflower seeds
- Healthy fats: extra virgin olive oil, coconut oil, avocados, and avocado oil
- Whole grains: brown rice, oatmeal, bulgur, quinoa, teff
Build your meals around a high fat protein source with plenty of vegetables, nuts, and some healthy fats, while only including small portions of complex carbs that fit within your individual daily carb goal.
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Acceptable Beverages
Here are some drinks that are acceptable on the Atkins diet.
- Water. As always, water should be your go-to beverage.
- Coffee. Coffee is high in antioxidants and may offer health benefits.
- Green tea. Green tea is also high in antioxidants.
You can drink alcohol in small amounts while on the Atkins diet. Stick to dry wines with no added sugars and avoid high carb drinks like beer, try to stay away from mixed drinks like cocktails as they tend to have the most sugar among alcoholic beverages.
Plant-Based Adaptation
Following a plant-based Atkins diet requires extra planning. Since meals on the Atkins diet are based around high fat sources of protein (typically from meat, fatty fish, and dairy), people eating a vegetarian or vegan diet need to substitute with alternatives to make sure they are meeting their nutrient needs. About 43% of what you eat should come from healthy plant-based fat sources such as avocado, nuts and seeds, olive oil, and coconut oil. About 31% of your food should be protein from plant-based sources like soy or beans. Lacto-ovo-vegetarians can also eat eggs, cheese, butter, heavy cream, and other high-fat dairy foods.
Tips for Success
The following tips and resources can help you follow the Atkins diet whether you’re eating at home or at a restaurant:
- Plan a weekly menu: Follow this sample 3-week menu of Atkins-friendly meals
- Shop wisely: Here is a suggested shopping list. Eating organic is not necessary but always try to choose the least processed option that fits your budget.
- Include snacks: Make a list of low-carb snacks you can turn to when you get hungry between meals.
- Eat out with caution: Ask for 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. Here is a guide to common Atkins substitutions you can make at various types of restaurants.
The Role of Honey in the Atkins Diet
Given the carbohydrate restrictions of the Atkins diet, the inclusion of honey requires careful consideration.
Read also: Keto Honey Substitute Options
Nutritional Profile of Honey
According to the U.S. Department of Agriculture (USDA):
- Carbs in honey 17 grams (g)
- Net carbs in honey 17 g
- Fat in honey 0 g
- Protein in honey 0 g
Net carbs is a measurement determined by total carbs minus fiber and sugar alcohols, according to Atkins. Net carbs are the amount of carbohydrates that are digested and affect blood sugar, according to the American Diabetes Association. (The assumption is fiber and sugar alcohols aren’t entirely digested, though that’s not always true.) Net carbs are not an official macronutrient, but those on keto often use this number as a guide to help them stay in their carb range. As you can see, because honey has no fiber, the net carbs are the same as total carbs.
Honey contains vitamins and minerals, such as vitamin C, B vitamins, calcium, copper, iron, magnesium, and potassium, among others, notes past research. For one, honey contains plant compounds called polyphenols, which may have anti-inflammatory properties, points out a January 2021 review in BMC Complementary Medicine and Therapies.
Honey vs. Other Sweeteners
While honey might be dubbed a “natural” sugar, it’s still not appropriate for someone on a keto diet. “Whether table sugar, high-fructose corn syrup, or honey, sugar is sugar,” adds Keatley. Because of the carbohydrate content, “if you’re on a keto diet, honey pretty much has no place,” he says.
Acceptable Alternatives
If you’re looking for something sweet, nonnutritive sweeteners can be an alternative, and many can be used in cooking and baking. (Read the instructions on the package for appropriate ratios and how to use them in recipes.) Nonnutritive sweeteners do not contain calories, but they can contain carbohydrates. Here are some viable honey alternatives to try on keto, says Keatley:
- Stevia One packet has 0 calories and 1 g of carbohydrates.
- Monk Fruit Often mixed with the sugar alcohol erythritol, 2 teaspoons (tsp) has 8 g of carbohydrates (all from erythritol).
- Nutrisweet One packet packs 0 calories and 1 g of carbohydrates.
- Sweet ’n Low This sugar substitute has 0 calories and 1 g of carbohydrate per packet.
Potential Side Effects and Risks
Following the Atkins diet requires you to restrict certain nutrients that are important for your body. So while you may lose weight and experience other favorable metabolic changes, the Atkins diet can also result in the following side effects, particularly in the early phase of the diet.
- Headache
- Dizziness
- Fatigue
- Weakness
- Constipation
- Low blood sugar
- Kidney problems
- Electrolyte imbalance
Restricting carbohydrates on the Atkins diet also puts you at risk of not getting enough fiber, which helps protect against heart disease and certain types of cancer, helps regulate appetite, and supports gut motility and healthy gut microbiota. And, as mentioned earlier, the high saturated fat content of the Atkins diet may raise LDL (bad) cholesterol in some individuals. This may put you at increased risk of heart disease, though the research on this is conflicting.
Some research also suggests high fat diets, like the Atkins diet, influence the gut microbiome. Certain changes in the gut microbiome may be associated with an increased risk of cardiovascular disease. One metabolite of the gut microbiota, known as tri-methylamine N-oxide (TMAO), is a predictor of incident cardiovascular disease events, like heart attack and stroke. In one study of several popular diets’ effects on TMAO, the Atkins diet was associated with a higher risk of cardiovascular disorders (as measured by levels of TMAO) when compared with a low fat (Ornish).
Atkins vs. Keto
Atkins and keto are both low carb diets that can promote weight loss, diabetes management, and heart health. The difference is the carb intake: Atkins allows you to increase carb consumption slowly over time, while keto asks you to keep low to allow for ketosis and fat burning.
Effectiveness of the Atkins Diet
In one 2020 study on older adults living with obesity, researchers found that participants who followed a very low carb diet like Atkins did lose some belly fat. That said, more research is needed to understand if this is the case across other age groups and states of health.
The amount of carbs you eat in a day depends on the phase of the diet you’re in. You begin the diet with just 20 g of carbs daily for two weeks and slowly increase the amount as your diet progresses. That said, the amount of carbs you eat in a day while on the Atkins diet will depend on your carb tolerance and weight loss or weight maintenance goals.
Practical Considerations
The Atkins diet can be an effective way to lose weight, but it’s not for everyone. It may not always be easy to access fresh produce or high-quality meat, and relying heavily on these foods may prove quite expensive for many people. Additionally, restrictive diets have been shown to increase the likelihood of some individuals developing disordered eating habits.
People with high cholesterol or an increased risk of heart disease should monitor their cholesterol for unfavorable changes while on the Atkins diet. Those with diabetes should consult their doctor before beginning the Atkins diet. Additionally, individuals with kidney disease and people who are pregnant should not follow the Atkins diet.
Sample Meal Plans
Here’s an idea of what your week may look like if you chose a breakfast, lunch, dinner and snack each day from the lists below. These meals are appropriate for every phase, including the induction and balancing phases. While the diet might be a bit restrictive for some, it’s possible to follow a plant-based, low-carb diet. Instead of eating animal products like eggs and meat, focus on plenty of low-carb, nutrient-dense vegan and/or vegetarian foods - like vegan protein powders, organic tofu/tempeh, nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats, and fermented foods.