Low-carbohydrate diets are often used to promote weight loss and stabilize blood sugar levels. The Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. Like many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. If you’re looking to lose or maintain weight, the Atkins diet is one possible option for reaching your goals.
What is the Atkins Diet?
The Atkins Diet is formally called the Atkins Nutritional Approach. The purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating. The Atkins Diet notes that obesity and related health problems, such as type 2 diabetes and heart disease, are the fault of the typical low-fat, high-carb American diet. The Atkins Diet says that you don't need to avoid fatty cuts of meat or trim off excess fat. The Atkins Diet holds that eating too many carbs - especially sugar, white flour and other refined carbs - leads to many issues. The Atkins Diet says that it leads to blood sugar imbalances, weight gain and heart problems. To that end, the Atkins Diet limits carbs. The Atkins Diet encourages eating more protein and fat.
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. 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.
How the Atkins Diet Works
The Atkins diet menu restricts carbohydrates and emphasizes proteins and fats to aid weight loss. It’s similar to other keto diets. Like many diet plans, the Atkins Diet keeps changing. It now encourages eating more high-fiber vegetables and has included changes to meet vegetarian and vegan needs. The Atkins Diet doesn't require calorie counting or portion control. You do need to track your carbs, though. It uses a system called net carbs. Net carbs is the total carbohydrate content of an item minus its fiber content.
The Atkins Diet says that its approach to carbs will burn off your body's fat stores, control your blood sugar and help you achieve optimal health. Once you're at your goal weight, the Atkins Diet also explains it will help you find your personal carbohydrate balance. The Atkins Diet claims exercise isn't needed for weight loss. The Atkins Diet has four phases.
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The Four Phases of the Atkins Diet
The Atkins diet works in four phases:
- Phase 1: Induction
- Phase 2: Balancing
- Phase 3: Fine-tuning
- Phase 4: Maintenance
Phase 1: Induction
Phase 1 is the most restrictive phase. It’s when you eliminate almost all carbohydrates during the first two weeks of the diet. In this strict phase, you cut out almost all carbohydrates from your diet. Instead of getting about half of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10%. That means saying goodbye (for now) to most fruits, dairy, legumes, juices, whole grains, and starchy vegetables. In this phase, you eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to limit oils and fats. But you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You drink at least eight glasses of water a day.
Phase 2: Balancing
In this phase, you keep eating a minimum of 12 to 15 grams of net carbs as foundation vegetables. You also keep avoiding foods with added sugar. You can slowly add back in some carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds, as you keep losing weight.
Phase 3: Pre-Maintenance
In this phase, you slowly keep increasing the range of foods you can eat, including fruits, starchy vegetables and whole grains. You can add about 10 grams of carbs to your diet each week. But you must cut back if your weight loss stops.
Phase 4: Lifetime Maintenance
You move into this phase when you reach your goal weight. You move into this phase when you reach your goal weight.
Read also: Printable Food Guide
Calculating Net Carbs
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. For example, a half-cup (4 ounces) of raw broccoli has 2.3 grams of total carbs and 1.3 grams of fiber.
Foods to Eat on the Atkins Diet
Here are some of the foods to eat on a low carb diet:
- Meat: beef, lamb, pork, chicken
- Fish: salmon, trout, haddock, tuna
- Eggs: whole eggs, egg whites, egg yolks
- Non-starchy vegetables: spinach, broccoli, cauliflower, carrots, asparagus, tomatoes
- Lower carb fruits: oranges, blueberries, strawberries, raspberries, blackberries
- Nuts and seeds: almonds, walnuts, sunflower seeds, chia seeds, pistachios
- High-fat dairy: cheese, butter, heavy cream, Greek yogurt
- Fats and oils: lard, avocados, avocado oil, olive oil, coconut oil
Unless you’re following a very low carb or keto diet, you may also want to include small amounts of these foods in moderation:
- Starchy vegetables: potatoes, sweet potatoes, yams, peas, corn
- Higher-carb fruits: bananas, pineapples, mango, and many others
- Whole grains: brown rice, oats, quinoa
- Legumes: lentils, black beans, pinto beans, chickpeas
- Higher-carb dairy: milk and full-fat yogurt
In addition, you can drink dry wines with no added sugar or carbs. Just be aware that both dark chocolate and alcohol may hinder weight management if you eat or drink too much. Because many beverages can be high in carbs and calories, consider choosing drinks free of added sugar whenever possible such as coffee, tea, or sugar-free sparkling water.
Foods to Limit or Avoid
Depending on your daily carb allowance, you might need to limit or avoid the following foods:
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- Sweet snacks: candy, ice cream, baked goods, other products that contain added sugar
- Refined grains: white rice, white pasta, tortillas, crackers
- Diet and low fat products: including dairy products, cereals, or crackers that are low in fat but contain added sugar
- Highly processed foods: convenience meals, fast food, cookies, chips, pretzels
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, energy drinks
Be sure to check the ingredient labels of foods to find options that fit into your diet.
Sample Atkins Diet Meals (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. 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.
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).
Sample 3-Day Low Carb Menu
This is a sample menu for 3 days on a low carb diet plan. That said, ask a doctor or dietitian what carbohydrate allowance works best for you based on your health goals and personal preferences.
Day 1
- Breakfast: 2 slices sprouted Ezekiel bread with 1/2 avocado, salt, and pepper. Total carbs: 36.5 g.
- Lunch: 3 ounces (oz) (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
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:
- 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
Low Carb Shopping List
Before you start your weight loss journey with Atkins, it’s important to stock up on the foods you’ll need to follow an effective, low carb diet. Once your refrigerator is full of low carb ingredients, cooking delicious and healthy meals will be easy. The next time you go to the grocery store, let this simple low carb grocery list from Atkins be your guide! The Atkins approved list of low carb foods for Atkins 20®, Phase 1 is also a helpful resource for choosing the right foods and portion sizes.
This low carb grocery list is meant to get you started. For a complete list of foods permitted during Phase 1 of Atkins, use this chart.
Produce
Vegetables are a key part of Atkins Phase 1 and should account for 12 to 15 grams of your net carbs per day.
Snacks
Unlike high-sugar chips or cookies, these snacks will help you feel light, refreshed, and hydrated:
- Celery
- Cucumber
- Peppers
For more Phase 1 snack ideas, check out our full list of acceptable foods.
Salad Toppers
Who said salads had to be boring?
Seasoning
Add flavor to any meal with these Atkins-approved seasonings:
- Parsley
- Chives
Meat
All meat is allowed during Phase 1 of Atkins.
- Chicken
- Cornish hen
- Duck
- Turkey
Seafood
All fish and shellfish are allowed in Phase 1 of Atkins.
Cheese
Try these delicious cheeses on a salad, as a meat topping, or for a snack!
Check out Atkins’ 1,600+ low carb recipes to start cooking delicious meals with the ingredients above.
Atkins Diet 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, 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.
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.
Ketosis and the Atkins Diet
Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar, and during this metabolic shift, the liver also produces ketones in a process known as ketogenesis. Atkins 20® or Atkins 40® are ketogenic diets, but unlike the standard keto diet, these versions of Atkins are less restrictive because as you climb the carb ladder, you get more food choices and a better balance of macronutrients.
With Atkins 20®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet. Consuming a well-constructed keto diet that’s low in carbs, moderate in protein, and high in healthy fats-as you do on Atkins 20® or Atkins 40®-has shown to be safe and effective.
Typical of Atkins 20®, this 7-day keto plan is broken down as follows:
- 60-70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish.
- 20-30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can’t use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass.
- 5-10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.
Most people can consume up to 50g total carbohydrates per day and maintain ketosis.
7-Day Atkins 20 Diet Plan
This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.
Day 1: Monday
- Total net carbs: 20.7g
- Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese
- Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar
- Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing
- Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese
- Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend
- Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Not consuming enough water-especially when starting a new low carb diet-can lead to constipation, dizziness, and sugar/carb cravings. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes.
Day 2: Tuesday
- Total net carbs: 17.2g
- Breakfast (4.4g net carbs): Creamy Scrambled Eggs with Smoked Salmon
- Snack (1g net carbs): Atkins Chocolate Shake
- Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes
- Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese
- Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash
- Keto tip of the day: Get moving! Exercising regularly can help you achieve ketosis by aiding your body in using up its carbohydrate stores. It’s normal to feel a bit sluggish when starting a keto diet, so if you’re new to the low carb lifestyle, stay active with low-intensity movement like yoga and walking. When you’re feeling more energized, add in some high-intensity exercise a few days a week.
Day 3: Wednesday
- Total net carbs: 19.7g
- Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad
- Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears
- Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine
- Keto tip of the day: If you are new to a low carb lifestyle, you might start to come down with what’s known as the keto flu. A term coined by the keto community, this is a temporary side effect experienced by some people when they start the keto diet. If you are experiencing headaches, weakness, and poor concentration, don’t throw in the towel! Electrolytes and water are quickly depleted when you first start a keto diet, so make sure you are drinking plenty of water and consuming a little extra sodium and potassium. It also helps to get adequate sleep and make sure you are eating plenty of healthy fats.
Day 4: Thursday
- Total net carbs: 19.3g
- Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa
- Snack (1g net carbs): Atkins French Vanilla Shake
- Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie
- Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz monterey jack cheese
- Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves
- Keto tip of the day: Craving something sweet? Whip up a decadent dessert with this easy recipe for Chocolate Pecan Pie Bites suitable for all Atkins phases. Note that one serving of this recipe will add 1.8g net carbs and 7.1g of fat to today’s menu. Browse Atkins extensive recipe database for more low carb dessert recipes.
Day 5: Friday
- Total net carbs: 21.9g
- Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda
- Snack (2g net carbs): Atkins Cafe Caramel Shake
- Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing
- Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing
- Dinner (6g net carbs): Half of a California cobb salad with ranch dressing from California Pizza Kitchen
- Keto tip of the day: It’s the end of the work week, so meet up with your friends or family for dinner! Living low carb doesn’t mean you have to cook every one of your meals. Stay on track when dining out by asking the restaurant for nutrition information, choosing meat and veggie dishes, opting out of starchy sides like mashed potatoes, and avoiding sugary condiments like BBQ sauce. And check out these other keto-friendly restaurants!
Day 6: Saturday
- Total net carbs: 20.7
- Breakfast (4.9g net carbs): Red Bell Pepper Filled with Creamy Eggs and Spinach
- Snack (1g net carbs): Atkins Strawberry Shake
- Lunch (2.5g net carbs): Tuna salad with 4 oz tuna, 2 stalks celery, 1 dill pickle spear, 2 Tbsp mayonnaise
- Snack (4.5g net carbs): 1 portobello mushroom cap, ¼ cup Salsa Cruda, and 1 oz pepper jack cheese
- Dinner (7.8g net carbs): 5 oz Italian sausage, ¼ medium onion sliced, and ½ red bell pepper sliced with a side of 2 cups baby spinach, ½ cup sliced mushrooms, and 2 Tbsp Blue Cheese Dressing
- Keto tip of the day: If you’re feeling celebratory or are out on the town, enjoy a low carb drink without throwing off your week. One 3.5 ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today’s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.
Day 7: Sunday
- Total net carbs: 20.8
- Breakfast (2.9g net carbs): Pumpkin Flax Pancakes
- Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar
- Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing
- Snack (3.2g net carbs): 2 stalks celery and 2 Tbsp cream cheese
- Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli
- Keto tip of the day: Head to the supermarket and meal prep for the upcoming week to stay on track with your low carb lifestyle! Switch things up by making some of your favorite meals with low carb ingredient swaps.
Staying on Track While Dining Out
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.