The Atkins Diet: Everything You Need To Know

Diet & Fitness

The Atkins diet is a type of diet that consists of the restriction of carbohydrates and the predominance of protein and fat intake. The goal with this diet is to lose weight effectively and stay fit.

It was created by the cardiologist Roberts C. Atkins in 1972. Since then its popularity has expanded worldwide and hundreds of books have been written about it.

According to its creator, diets rich in carbohydrates and low in fat are associated with health problems such as overweight, high blood pressure, heart disease, type 2 diabetes and metabolic syndrome.

Discover how it is possible to lose weight with the Atkins diet and what are the phases you must follow to achieve it and achieve your goal.

Why can we lose weight with the Atkins diet?

The weight loss occurs by restricting carbohydrates because the body burn fat tissue for energy. On the other hand, eating more protein will increase the feeling of fullness and the appetite will stay controlled.

As an added benefit, your blood sugar levels will be regulated and your overall health will improve without having to get hungry after each meal. Once you have reached your goal, you will be able to identify what your level of tolerance to carbohydrates is and how much you should consume in order not to gain or lose weight.

Phases of the Atkins diet

Phase 1: Induction

Reduces carbohydrate intake to less than 20 gr. a day for two weeks. It is recommended to maintain a range of consumption between 12 to 15 gr.

In your menu it is necessary to predominate proteins, fats and vegetables low in carbohydrates such as green leaves, broccoli among others. You must also drink at least 8 glasses of water a day. Other drinks that you can afford are coffee and green tea. On the other hand avoid flour, sweets, fruits and alcohol, especially beer.

Phase 2: Continuous loss of weight

You will add more vegetables low in carbohydrates, nuts, nuts, cheeses and fruits (for example: strawberries and raspberries) in small quantities. Stay in this phase until you are within 4.5 Kg of reaching your goal.

Phase 3: Previous maintenance

Gradually you will consume more carbohydrates including more fruits, whole grains and starchy vegetables. You can add 10 grams of carbohydrates each week, but stop when you stop losing weight and reach your goal.

Phase 4: Maintenance

Once you have reached your goal, you will continue to consume the food of the previous three phases in a balanced way and you will continue for the rest of your life taking care to maintain the weight.

You’re shopping list according to the Atkins diet

The foods that you choose to follow the Atkins diet are going to be very important. First, you need to choose those that are the least processed and that fit your budget. Once that fundamental rule is fulfilled, you can be guided by the following parameters.

What foods can I consume with the Atkins diet?

  • Meats: beef, chicken, pork, etc.
  • Fish rich in fats: salmon, trout, etc.
  • Other seafood: shrimp and molluscs.
  • Eggs
  • Dairy with whole fat: yogurt, cream, cheese.
  • Vegetables low in carbohydrates: spinach, lettuce, cabbage, tomatoes, broccoli, cauliflower, asparagus, onions, etc.
  • Berries: blueberries, strawberries, etc.
  • Nuts: almond, macadamia nut, hazelnut, etc.
  • Seeds: sunflower seeds, pumpkin seeds, etc.
  • Fats: Coconut oil, extra virgin olive oil, butter, etc.
  • Dark chocolate
  • Avocados
  • Condiments: Sea salt, pepper, turmeric, cinnamon, garlic, parsley, etc.

What foods should I avoid with the Atkins diet?

  • Products with sugar: sodas, ice cream, bottled or canned juices, sweets, cakes, breakfast cereals, etc.
  • Cereals and flours: wheat, spelled, rye, barley, rice, bread, pasta.
  • Vegetable oils: soybean oil, corn oil, cottonseed oil, canola oil, etc.
  • Tran’s fats: present in processed foods, with “hydrogenated “ingredients listed on the label.
  • “Dietary” or “low fat“ They tend to have high sugar content.
  • Vegetables with high carbohydrate content: carrots, turnips, etc. (only in the induction phase)
  • Starches: potatoes, sweet potato, cassava, etc. (only in the induction phase)
  • Legumes: lentils, beans, chickpeas, etc. (only in the induction phase)
  • Fruits rich in sugars: bananas, oranges, pears, grapes, etc. (only in the induction phase)

Menu to start the Atkins diet

This is an example of a menu that you can adopt during the induction phase.


  • Breakfast: Eggs and vegetables fried in coconut oil.
  • Lunch: Chicken salad with olive oil and a cup of walnuts.
  • Dinner: Beef and vegetable steak.


  • Breakfast: Bacon and eggs.
  • Lunch: Chicken salad just like the day before.
  • Dinner: Hamburger with cheese (without the bread), vegetables and butter.


  • Breakfast: Tortilla with fried vegetables in butter.
  • Lunch: Shrimp salad with olive oil.
  • Dinner: Ground beef sautéed with vegetables.


  • Breakfast: Eggs and vegetables fried in coconut oil.
  • Lunch: Sautéed ground beef left over from the previous night.
  • Dinner: Salmon fried in butter and vegetables.


  • Breakfast: Bacon and eggs.
  • Lunch: Chicken salad with olive oil and a cup of walnuts.
  • Dinner: Meat dumplings with vegetables.


  • Breakfast: Tortilla with vegetables fried in butter.
  • Lunch: meatballs from the previous night.
  • Dinner: Pork chops with vegetables.


  • Breakfast: Bacon and eggs.
  • Lunch: Pork chops remaining from the previous night.
  • Dinner: Grilled chicken wings with sauce and vegetables.

Can vegetarians do the Atkins diet?

The Atkins diet can be adopted even by vegans. If that is your case you can resort to soy protein and consume plenty of nuts and seeds. Your sources of fats would be coconut oil and olive oil.

On the other hand if you are lacto-ovo-vegetarian you can add egg, cheese, butter, cream and other dairy products with whole fat.

Related Wiki Link:

Leave a Reply

Your email address will not be published. Required fields are marked *

nineteen − 11 =