Atkins Diet Review: Foods, Benefits, and Risks
[Article updated: May 2020]
The Atkins Diet is a low-carb diet, originally recommended for weight loss.
Proponents of this diet claim that it is possible to lose weight by eating as much protein and fat as you want as long as you avoid foods high in carbohydrates.
Over the past 12 years, there are no less than 20 studies that have shown that low-carb diets are effective for weight loss and can really help improve overall health.
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History of the Atkins diet
The Atkins diet was originally designed by a physician named Dr. Robert C. Atkins, who wrote a bestselling book on the diet in 1972.
Since then, the Atkins diet has gained popularity around the world and many more books have been published.
This diet was originally considered unhealthy to the point of being demonized by traditional health authorities, mainly because of its high content of saturated fat .
However, new studies have shown that saturated fat is in fact harmless [ 1 ].
And it was only then that the diet was studied in detail. And it has been shown to cause greater weight loss than that caused by low fat diets.
It also provides greater improvements in blood sugar, HDL (known as good cholesterol), triglycerides and other health markers [ 2 ].
Although it is high in fat, the Atkins diet does not increase LDL cholesterol (known as bad cholesterol) on average [ 3 ] .
The main reason low carb diets are so effective for weight loss is when people cut back on carbohydrate and eat more protein, their appetite decreases and they end up eating fewer calories without realizing it [ 4 ]. </ p >
The Atkins diet is a four-step plan
- 1. Start / induction phase
In this phase, you should consume less than 20 grams of carbohydrates per day for 2 weeks.
It is advisable to eat foods high in fat and protein, along with low-carb vegetables like green vegetables.
This is the first step in starting the weight loss process.
- 2. Continuous weight loss phase / Balancing
In this phase, slowly add more nuts, low-carb vegetables, and small amounts of fruit to your diet.
- 3. Pre-stabilization phase / Fine adjustment
In this penultimate phase of the Atkins diet, more carbohydrates must be added to the diet so that the process of weight loss slows down and therefore approaches stabilization.
- 4. Final stabilization phase / Maintenance
During this last phase, you should eat as much healthy carbohydrate as the body can tolerate without gaining weight.
However, these phases are a bit complicated and may not be necessary.
Some people choose to skip the induction phase and include lots of vegetables and fruit early on. This approach can also be very effective.
Others prefer to stay in the induction phase indefinitely. This approach is also known as a very low carb ketogenic diet.
If you aren't too keen on the phases, you might be able to lose weight and keep it off as long as you stick to the meal plan below.
Foods to avoid for a successful Atkins diet
You should avoid these foods:
- Diet and low fat foods: These are generally very high in sugar.
- Starches: Potatoes, sweet potatoes (induction only).
- Fruits rich in carbohydrates: Bananas, apples, oranges, pears, grapes (induction only).
- Grains: Wheat, spelled or Gaulish wheat, rye, barley, rice.
- Trans fat: Usually found in processed foods and marked with the qualifier "hydrogenated" on the package.
- Vegetable oils: soybean oil, corn oil, cottonseed oil, canola oil,… etc.
- Vegetables with high carbohydrate content: Carrots, turnips,… etc. (induction only).
- Legumes: Lentils, beans, chickpeas,… etc. (induction only).
- Sugar: Soft drinks, fruit juices, cakes, candies, ice cream,… etc.
Foods to Eat During Your Atkins Diet
- Healthy fats: extra virgin olive oil, coconut oil, avocado, and avocado oil.
- Low-carb vegetables: kale, spinach, broccoli, asparagus and more.
- Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower seeds,… etc.
- Eggs: The healthiest eggs are fortified with omega-3 or on pasture.
- Oily fish and seafood: salmon, trout, sardines, etc.
- Whole dairy products: butter, cheese, cream, whole yogurt.
- Meats: Beef, pork, lamb, chicken, bacon and others.
As long as you base your meals around a source of fatty protein with vegetables or nuts and healthy fats, then you will lose weight. It's a matter of logic!
Despite everything you've heard, the Atkins diet is actually quite flexible.
It is only during the 2 week induction phase that you should minimize your intake of healthier sources of carbohydrate.
After induction is complete, you can slowly add healthier carbohydrates, such as high carbohydrate vegetables, fruits, berries, potatoes, legumes, and healthier grains like oats and rice.
However, be aware that even if you reach your weight loss goals, you should continue to maintain a moderately low carb diet for life.
Why?
Because if you go back to your old foods and eat in the same proportions as before, you will undoubtedly gain a lot of weight back.
In fact, this remains valid for any weight loss diet.
You can also eat…
There are many other delicious foods you can eat on the Atkins diet.
You can include foods like bacon, heavy cream, cheese, and dark chocolate in your diet.
It's true that many of these foods are generally considered fat because of their high fat and calorie content.
But when you follow a low-carb diet, fat becomes your body's number one preferred source of energy.
In other words, that fat will be burned first. This is why these sources of fat are acceptable in the Atkins diet.
And the drinks
Here are some drinks that are acceptable in the Atkins diet:
- Water: it must be (if not become) your favorite drink;
- Coffee: Despite what you can read about it, coffee is rich in antioxidants and therefore remains quite healthy;
- Green tea: Another very healthy drink.
Alcohol is also allowed, but in small amounts. Choose dry wines without added sugars, and avoid drinks rich in carbohydrates such as beer.
What about vegetarians?
You can follow the Atkins diet if you're a vegetarian (and even a vegan), but it won't be easy!
You can eat soy foods as a source of protein and eat lots of nuts and seeds.
Olive oil and coconut oil are also great sources of vegetable fat to consider. </ p >
Vegetarians can also eat eggs, cheese, butter, heavy cream, and other dairy products that are high in fat.
An example of an Atkins menu for a week
This is a sample menu for a week of the Atkins diet.
It is suitable for the first phase of induction.
But you could gradually add higher carb veggies and some fruit to it as you move into a new phase.
Make sure you include a variety of different vegetables in your diet.
Healthy low-carb snacks
Most people find that their appetite decreases while on the Atkins diet. They tend to feel fuller with 3 meals a day (some are happy with just 2).
However, if you're hungry between meals, here are some quick healthy snacks:
- Leftovers from the day before;
- Hard-boiled egg (one or two);
- Cheese (one piece);
- Meat (one piece);
- Walnuts (a handful);
- Greek yogurt;
- Berries and whipped cream;
- Fruits (after induction).
How to stick to the Atkins diet in a restaurant
It's actually really easy to follow the Atkins diet in most restaurants. Just:
- Get extra vegetables instead of bread, potatoes or rice;
- Order a meal based on fatty meat or fatty fish;
- Get extra sauce, butter, or olive oil with your meal.
A simple shopping list for the Atkins diet
And generally, it's easy to get whole foods.
Eating organic is not a must, but always go for the least processed option that fits your budget.
Here is the list:
- Lawyers;
- Berries: blueberries, strawberries, ... etc;
- Dark chocolate;
- Shrimps and seafood;
- Fruits: Apples, pears, oranges;
- Seeds: sunflower seeds, pumpkin seeds,… etc;
- Coconut oil;
- Extra virgin olive oil;
- Vegetables: spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onions,… etc;
- Nuts: Almonds, macadamia nuts, walnuts, hazelnuts, ... etc;
- Eggs;
- Olives;
- Fatty fish: Salmon, trout, ... etc;
- Dairy products: Greek yogurt, heavy cream, butter, cheese;
- Meats: Beef, chicken, lamb, pork, bacon;
- Condiments: sea salt, pepper, turmeric, cinnamon, garlic, parsley,… etc.
It is strongly recommended that you empty your kitchen of all unhealthy foods and ingredients that are there.
This includes ice cream, soda, breakfast cereals, breads, juices, and baked goods like sugar and wheat flour.
You will not be disappointed!
If you are determined to follow the Atkins diet, it is recommended that you get one of the Atkins books and simply start as soon as possible.
That said, this article's step-by-step guide should contain everything you will need to be successful with your diet. You can also print it if you want.
On the other hand, you can easily find dozens of healthy low carb recipes on the net to vary your daily diet.
Ultimately, the Atkins diet appears to be a very healthy and effective way to lose weight. Give it a try and you won't be disappointed with the results!