Are There Any Disadvantages to the Atkins Diet? Disadvantages “Cutting out carbs can contribute to weight loss initially. However, eliminating whole food groups, such as grains, milk, yogurt, and fruit, is likely unsustainable and inadequate in nutrients,” Popeck cautions. “Fiber will certainly be lacking, as well as calcium , potassium, and other vitamins and minerals.” A very low-carb diet, like the Atkins Diet, may also cause dehydration, which could lead to lightheadedness or energy loss. Carbs hold on to water in your body, so when you don’t eat carbs, you can lose water weight.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299419a83d-c21d-4403-99f4-077b94c76bad The Atkins diet recommends drinking at least eight 8 ounces (oz) glasses of water per day. While high-protein diets may be beneficial for some people looking to lose weight, it’s important to consult your healthcare provider to make sure this approach is safe for you. Some research shows a high-protein diet may lead to reduced kidney function, especially in those with prior mild renal dysfunction.e60dc2a1-f33c-4a05-9b50-8e3e8e59762962643ba9-0502-49a6-b2a1-8efe8341ab21 Popeck also notes that it’s unclear whether this diet may work in the long run. “I believe low-carb diets may be nutritionally unbalanced and difficult to maintain,” she says. “I work with many patients in my clinic who have tried the Atkins diet and successfully lost weight, but then [they] regain the lost weight and in turn have a difficult time losing weight again.” Instead, she says, she encourages her clients to try to think of diet planning more as a lifestyle — one in which all foods can fit.
Shopping List ProteinsPork chopsChickenGround beefSalmonSteakProduceAsparagusBroccoliRadishesMushroomsSpinachDairyFull-fat milkCheddar cheeseBlue cheese dressingFull-fat creamFeta cheese
How Does the Atkins Diet Work? How It Works All forms of the Atkins Diet are focused on restricting net carbs. Atkins defines net carbs as grams of carbs minus grams of fiber and sugar alcohols, but this isn’t a term the U.S. Food and Drug Administration officially recognizes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629db43ffd4-62c6-4b9c-928c-af29f01e1ab7 When carb intake is low, the body is forced to burn fat for fuel instead, explains Lauren Popeck, RD , of Orlando Health in Florida. This can result in fat loss.e60dc2a1-f33c-4a05-9b50-8e3e8e597629586e5bcf-3410-425c-9c3f-0febadf58dd3 The Atkins diet also emphasizes eating protein and healthy types of fat . You’ll add select carbs back to your diet as you start approaching your weight loss goal.
Getting Started With the Atkins Diet: 5 Beginner Tips Getting Started 1. Prioritize Protein The Atkins Diet recommends including a source of protein at every meal. Plus, if you’re opting for a lean protein (like chicken breast), it suggests adding a source of healthy fat (like olive oil).e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f933b0e-4e9e-4ab2-9ac5-e5a8bcc4b234 2. Choose Your Snacks Wisely You don’t have to give up snacks to follow the Atkins Diet. Here’s some examples of tasty bites you can have while following the Atkins 20 plan:e60dc2a1-f33c-4a05-9b50-8e3e8e597629e92a1c4a-4c37-4914-a562-2141ad0e661e Black olives with cheddar Crab dip with vegetables Cucumber guacamole Kale chips Smoked salmon, cucumber, and cream cheese roll-ups If you’re on the Atkins 40 plan, you can have all of the above plus: ¾ cup of blackberries Greek yogurt A slice of whole-grain toast with almond butter Hummus Followers of the Atkins 100 plan can have any snacks, so long as the daily net carbs doesn’t exceed 100 g. 3. Plan Ahead When Dining Out If you’re eating out, scan the menu online before you arrive so you can plot your order ahead of time. Look for dishes that center on lean meats and vegetables, says Vanessa Rissetto, RD , a nutritionist based in Hoboken, New Jersey. A safe bet is a salad topped with grilled chicken or a burger with no bun and a side salad, she says. 4. Limit Condiments Avoid adding condiments to your meal (ketchup, honey mustard, and barbecue sauce can be sneakily high in carbs).e60dc2a1-f33c-4a05-9b50-8e3e8e59762908b06516-27bb-40dd-a946-b190d73e4127 5. Pair your meal with low-carb sides Even if your main dish is light on carbs, side dishes can quickly add to the carb count. Opt for a side salad or extra vegetables instead of a starchy side, like fries or mashed potatoes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762909433670-c57c-4eef-a684-22db24537c09
A 7-Day Sample Menu for the Atkins Diet Sample Menu Your weekly menu will differ depending on which Atkins plan you’re following. Here’s how a week of eating on the Atkins 20 diet might look.e60dc2a1-f33c-4a05-9b50-8e3e8e59762915d127ef-9ff2-413c-984f-ea8c784303bf
Types of the Atkins Diet Types Today, the diet comes in three versions, Atkins 20, 40, and 100. The numbers reflect the starting number of net carbs you’ll aim to get per day. Atkins 20 and Atkins 40 involve various phases, while Atkins 100 is considered a lifestyle approach.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d Atkins 20 Atkins 20 is the most restrictive Atkins diet option. Your initial “induction” phase limits you to 20 grams (g) of net carbs. This may last a few weeks or a few months, depending on your goals. In Atkins 20, you add net carbs back to your diet in 5 g increments (20, 25, 30, and so on).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d When you reach your goal weight, you’ll maintain your carb level at about 80 to 100 net carbs per day. To help jump-start your weight loss on the Atkins 20, you might eat some of the following foods: Foundation veggies, such as broccoli , spinach, bok choy, and cucumbers Protein, like eggs , chicken , and beef All fish, including salmon, cod, flounder, and herring Butter and olive oil Some cheeses , such as cheddar, goat, Swiss, and Parmesan You can find a full, comprehensive food list for phase one of the Atkins 20 on the Atkins website.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d Atkins 40 In Atkins 40, your induction phase limits you to 40 g of net carbohydrates, which gives you a little more flexibility in the foods you can eat in the beginning (including, for example, select fruits).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d In Atkins 40, you add net carbs back to your diet in 10 g increments. Like Atkins 20, you’ll maintain eating about 80 to 100 g of net carbs per day once you reach your goal weight. If you’re following the Atkins 40 plan, you can eat all of the above, as well as the following foods (so long as you keep net carbs under 40 g per day):e60dc2a1-f33c-4a05-9b50-8e3e8e5976294d98f8e4-2618-4d30-a934-375c6bee738e Nuts and seeds Legumes (beans) Fruit Starchy vegetables, like squash, potatoes, and beets Whole grains, like barley, whole-grain rice , and whole-wheat pasta Atkins 100 Atkins 100 calls for consuming no more than 100 g of net carbs per day. While this still involves being mindful of your carbohydrate intake, it’s the least restrictive type of Atkins Diet. It’s meant to be followed long-term to maintain a healthy weight.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d Atkins 100 followers can eat virtually all foods, so long as you do not exceed 100 g of net carbs per day. Carbs can add up fast if you’re eating sugar or refined carbs, so it’s best to limit or avoid those.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293e70c335-0c58-455f-9957-9d178af4322f
The Atkins Diet is often dubbed the original low-carb diet for weight loss. Similar to the popular keto diet , the Atkins Diet focuses on restricting your carbohydrate intake and increasing your protein intake rather than counting calories.e60dc2a1-f33c-4a05-9b50-8e3e8e59762991ec8ffc-6945-4cf3-a328-cb02170a80e5 Research suggests low-carb diets can be particularly effective for rapid weight loss and blood sugar control, but they’re not right for everyone.e60dc2a1-f33c-4a05-9b50-8e3e8e597629492bdb38-0d59-4bc1-8f74-cc5aedad6102 Here’s everything you need to know if you’re considering starting the Atkins Diet.
The Takeaway The Atkins Diet is a low-carb diet designed to help people lose weight and maintain their weight loss. There are three forms of the Atkins Diet: Atkins 20, 40, and 100. Each corresponds with how many net carbs you’ll eat per day when starting the eating pattern. This diet may be helpful for weight loss and blood sugar regulation. There’s some evidence it could potentially lead to dehydration and reduced kidney function, so it’s important to consult your doctor before trying it. Additional reporting by Julie Davis Canter and Stephanie Bucklin .
Potential Health Benefits of the Atkins Diet Benefits As a low-carb diet, the Atkins Diet may have certain health benefits. For example, some research shows low-carb diets can help people lose weight more quickly — and maintain it better — than low-fat diets can. It also suggests moderately low-carb diets can be heart-healthy.e60dc2a1-f33c-4a05-9b50-8e3e8e59762926b9f41a-65f0-4ebe-9c06-7f517d4cb4cf There’s also compelling evidence limiting processed foods and prioritizing whole foods, like leafy greens and healthy fats, can have a significant positive effect on your health. It may even reduce your risk of chronic diseases, like obesity and diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dfb8a258-c509-4231-b60b-4e918fdc3d05
A Detailed Atkins Diet Food List Food List All plans recommend avoiding sugar and refined carbs, Popeck explains. In addition, here are some of the main foods you’ll be tasked with eating and avoiding on the Atkins Diet.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298d8cbe7b-6be6-4c9d-96f6-601f3c097fcd Top 10 Foods to Eat Beef Chicken Fish Broccoli Spinach Olive oil Butter Nuts Cheese Milk Top 10 Foods to Limit or Avoid Pasta White bread Pretzels Potatoes Cakes Cookies Candy Maple syrup Honey Ice cream
Can the Atkins Diet Lead to Weight Loss? Weight Loss According to research, low-carb diets like the Atkins diet are effective for weight loss , especially in the short-term.e60dc2a1-f33c-4a05-9b50-8e3e8e59762962e59273-c701-4230-9897-befcb397f823 The premise of the Atkins diet is that if you count and limit carbs — the body’s usual fuel — your body will be forced to burn your fat stores for energy, thereby promoting weight loss.
The Atkins website also offers free detailed meal plans for every type of Atkins Diet.
Shopping List ProteinsPork chopsChickenGround beefSalmonSteakProduceAsparagusBroccoliRadishesMushroomsSpinachDairyFull-fat milkCheddar cheeseBlue cheese dressingFull-fat creamFeta cheese
How Does the Atkins Diet Work? How It Works All forms of the Atkins Diet are focused on restricting net carbs. Atkins defines net carbs as grams of carbs minus grams of fiber and sugar alcohols, but this isn’t a term the U.S. Food and Drug Administration officially recognizes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629db43ffd4-62c6-4b9c-928c-af29f01e1ab7 When carb intake is low, the body is forced to burn fat for fuel instead, explains Lauren Popeck, RD , of Orlando Health in Florida. This can result in fat loss.e60dc2a1-f33c-4a05-9b50-8e3e8e597629586e5bcf-3410-425c-9c3f-0febadf58dd3 The Atkins diet also emphasizes eating protein and healthy types of fat . You’ll add select carbs back to your diet as you start approaching your weight loss goal.
Getting Started With the Atkins Diet: 5 Beginner Tips Getting Started 1. Prioritize Protein The Atkins Diet recommends including a source of protein at every meal. Plus, if you’re opting for a lean protein (like chicken breast), it suggests adding a source of healthy fat (like olive oil).e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f933b0e-4e9e-4ab2-9ac5-e5a8bcc4b234 2. Choose Your Snacks Wisely You don’t have to give up snacks to follow the Atkins Diet. Here’s some examples of tasty bites you can have while following the Atkins 20 plan:e60dc2a1-f33c-4a05-9b50-8e3e8e597629e92a1c4a-4c37-4914-a562-2141ad0e661e Black olives with cheddar Crab dip with vegetables Cucumber guacamole Kale chips Smoked salmon, cucumber, and cream cheese roll-ups If you’re on the Atkins 40 plan, you can have all of the above plus: ¾ cup of blackberries Greek yogurt A slice of whole-grain toast with almond butter Hummus Followers of the Atkins 100 plan can have any snacks, so long as the daily net carbs doesn’t exceed 100 g. 3. Plan Ahead When Dining Out If you’re eating out, scan the menu online before you arrive so you can plot your order ahead of time. Look for dishes that center on lean meats and vegetables, says Vanessa Rissetto, RD , a nutritionist based in Hoboken, New Jersey. A safe bet is a salad topped with grilled chicken or a burger with no bun and a side salad, she says. 4. Limit Condiments Avoid adding condiments to your meal (ketchup, honey mustard, and barbecue sauce can be sneakily high in carbs).e60dc2a1-f33c-4a05-9b50-8e3e8e59762908b06516-27bb-40dd-a946-b190d73e4127 5. Pair your meal with low-carb sides Even if your main dish is light on carbs, side dishes can quickly add to the carb count. Opt for a side salad or extra vegetables instead of a starchy side, like fries or mashed potatoes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762909433670-c57c-4eef-a684-22db24537c09
A 7-Day Sample Menu for the Atkins Diet Sample Menu Your weekly menu will differ depending on which Atkins plan you’re following. Here’s how a week of eating on the Atkins 20 diet might look.e60dc2a1-f33c-4a05-9b50-8e3e8e59762915d127ef-9ff2-413c-984f-ea8c784303bf
Types of the Atkins Diet Types Today, the diet comes in three versions, Atkins 20, 40, and 100. The numbers reflect the starting number of net carbs you’ll aim to get per day. Atkins 20 and Atkins 40 involve various phases, while Atkins 100 is considered a lifestyle approach.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d Atkins 20 Atkins 20 is the most restrictive Atkins diet option. Your initial “induction” phase limits you to 20 grams (g) of net carbs. This may last a few weeks or a few months, depending on your goals. In Atkins 20, you add net carbs back to your diet in 5 g increments (20, 25, 30, and so on).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d When you reach your goal weight, you’ll maintain your carb level at about 80 to 100 net carbs per day. To help jump-start your weight loss on the Atkins 20, you might eat some of the following foods: Foundation veggies, such as broccoli , spinach, bok choy, and cucumbers Protein, like eggs , chicken , and beef All fish, including salmon, cod, flounder, and herring Butter and olive oil Some cheeses , such as cheddar, goat, Swiss, and Parmesan You can find a full, comprehensive food list for phase one of the Atkins 20 on the Atkins website.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d Atkins 40 In Atkins 40, your induction phase limits you to 40 g of net carbohydrates, which gives you a little more flexibility in the foods you can eat in the beginning (including, for example, select fruits).e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d In Atkins 40, you add net carbs back to your diet in 10 g increments. Like Atkins 20, you’ll maintain eating about 80 to 100 g of net carbs per day once you reach your goal weight. If you’re following the Atkins 40 plan, you can eat all of the above, as well as the following foods (so long as you keep net carbs under 40 g per day):e60dc2a1-f33c-4a05-9b50-8e3e8e5976294d98f8e4-2618-4d30-a934-375c6bee738e Nuts and seeds Legumes (beans) Fruit Starchy vegetables, like squash, potatoes, and beets Whole grains, like barley, whole-grain rice , and whole-wheat pasta Atkins 100 Atkins 100 calls for consuming no more than 100 g of net carbs per day. While this still involves being mindful of your carbohydrate intake, it’s the least restrictive type of Atkins Diet. It’s meant to be followed long-term to maintain a healthy weight.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b5bae4e1-07a7-46e6-8e09-0468b67aa34d Atkins 100 followers can eat virtually all foods, so long as you do not exceed 100 g of net carbs per day. Carbs can add up fast if you’re eating sugar or refined carbs, so it’s best to limit or avoid those.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293e70c335-0c58-455f-9957-9d178af4322f
The Atkins Diet is often dubbed the original low-carb diet for weight loss. Similar to the popular keto diet , the Atkins Diet focuses on restricting your carbohydrate intake and increasing your protein intake rather than counting calories.e60dc2a1-f33c-4a05-9b50-8e3e8e59762991ec8ffc-6945-4cf3-a328-cb02170a80e5 Research suggests low-carb diets can be particularly effective for rapid weight loss and blood sugar control, but they’re not right for everyone.e60dc2a1-f33c-4a05-9b50-8e3e8e597629492bdb38-0d59-4bc1-8f74-cc5aedad6102 Here’s everything you need to know if you’re considering starting the Atkins Diet.
The Takeaway The Atkins Diet is a low-carb diet designed to help people lose weight and maintain their weight loss. There are three forms of the Atkins Diet: Atkins 20, 40, and 100. Each corresponds with how many net carbs you’ll eat per day when starting the eating pattern. This diet may be helpful for weight loss and blood sugar regulation. There’s some evidence it could potentially lead to dehydration and reduced kidney function, so it’s important to consult your doctor before trying it. Additional reporting by Julie Davis Canter and Stephanie Bucklin .
Potential Health Benefits of the Atkins Diet Benefits As a low-carb diet, the Atkins Diet may have certain health benefits. For example, some research shows low-carb diets can help people lose weight more quickly — and maintain it better — than low-fat diets can. It also suggests moderately low-carb diets can be heart-healthy.e60dc2a1-f33c-4a05-9b50-8e3e8e59762926b9f41a-65f0-4ebe-9c06-7f517d4cb4cf There’s also compelling evidence limiting processed foods and prioritizing whole foods, like leafy greens and healthy fats, can have a significant positive effect on your health. It may even reduce your risk of chronic diseases, like obesity and diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dfb8a258-c509-4231-b60b-4e918fdc3d05
A Detailed Atkins Diet Food List Food List All plans recommend avoiding sugar and refined carbs, Popeck explains. In addition, here are some of the main foods you’ll be tasked with eating and avoiding on the Atkins Diet.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298d8cbe7b-6be6-4c9d-96f6-601f3c097fcd Top 10 Foods to Eat Beef Chicken Fish Broccoli Spinach Olive oil Butter Nuts Cheese Milk Top 10 Foods to Limit or Avoid Pasta White bread Pretzels Potatoes Cakes Cookies Candy Maple syrup Honey Ice cream
Can the Atkins Diet Lead to Weight Loss? Weight Loss According to research, low-carb diets like the Atkins diet are effective for weight loss , especially in the short-term.e60dc2a1-f33c-4a05-9b50-8e3e8e59762962e59273-c701-4230-9897-befcb397f823 The premise of the Atkins diet is that if you count and limit carbs — the body’s usual fuel — your body will be forced to burn your fat stores for energy, thereby promoting weight loss.
The Atkins website also offers free detailed meal plans for every type of Atkins Diet.
