Atkins diet a fast way to lose weight

The Atkins diet is one of the most used diets to lose weight, with results that are preserved over time. The Atkins diet focuses on protein and fat-based nutrition with minimal carbohydrates.

About the Atkins diet

Atkins diet was created by cardiologist Robert C. Atkins. The creator of the diet divided it into 4 stages so that people could have a better adaptation and positive results when following it. The goal of this diet is to lose and maintain a desired body weight.

Additionally, following the Atkins diet is known as a lifelong sustained healthy approach, which will help both to lose weight and boost energy and improve certain health problems, such as high blood pressure.

According to studies conducted by various specialists, the Atkins diet proved to be safe for those who follow it, as long as they do not have very serious kidney problems and follow the rules of the regimen.

Advantages of the Atkins diet

  • Rapid weight loss
  • Improves cardiovascular health
  • Improved cognitive performance (concentration)
  • Improves the level of cholesterol in the blood

Disadvantages of the Atkins diet

  • Headache
  • Dizziness
  • State of weakness
  • Fatigue
  • Constipation

Duration of the Atkins diet

Specialists recommend that the maximum duration of the diet is 30 days.

In the whole regime, the consumption of at least 2 liters of water a day and 30 minutes of sports are mandatory.

It is carried out during 4 phases:

The Atkins diet allows you to enjoy different types and amounts of food throughout the weight loss process. Induction, Thinning, Balancing and Maintenance.

Phase 1: Induction

In the first stage you will get used to reducing carbohydrates, since you will be allowed to eat only 20 grams per day and only certain vegetables. Instead, you will focus on chicken or beef proteins, fish, eggs, vegetable oils, butter.

Your menu, therefore, will consist mainly of meat, next to which you can add small portions of salad or vegetables (2-3 tablespoons), a little cottage cheese or sour cream. Oil or butter can be used for seasoning and cooking.

The induction stage lasts a maximum of 2 weeks, it is quite difficult on your body. It is not allowed to eat cereals, pasta, bread, alcohol, coffee and sugar.

Phase 2: Steady thinning

In this phase, continue to consume between 12-15 grams of carbohydrates. You can add nutrient-rich carbohydrates, such as berries, seeds, and nuts. The second stage lasts until you are about 4.5 kilograms or 10 kilograms of your desired weight.

If the number of kilograms you want to remove compared to stage 1 is higher, then the second phase will take about 2-3 weeks.

You will increase the amount of carbohydrates by 5 grams. You can only increase the amount of lettuce that you associate with protein.

You can eat berries or apples 2-3 times a week, nuts and seeds are allowed (walnuts, macadamia, peanuts, hazelnuts, almonds, sunflower seeds).

Phase 3: Balance

Having reached the desired weight, it is time to start stabilizing the metabolism and the body needs to get used to this weight. It is extremely important not to stop after phase 2, because you will gain weight again and suffer from sudden nutritional imbalances.

In the third phase, you will increase the amount of carbohydrates by approximately 10 grams, each week. Almost every week you will increase the amount of salad and vegetables by 1-2 tablespoons, and you can add fruits and whole grains to your diet.

Stay in the third stage until you reach the weight you want. Constantly monitor your weight, because it must stagnate. You can finish this stage after 3 weeks when your weight has remained constant.

Phase 4: Maintenance

Step 4 is related to the third, in the sense that it prolongs the recipe for food intake. You will continue to gradually increase the amount of carbohydrates, up to no more than 80 grams a day.

As in stage 3, this should be done as long as you maintain your weight, and if this happens at 70 or 80 grams, it means that this is the ideal amount for you.

You can also increase the amount of fruits and seeds, which you can now consume daily, but in moderation. The excellent news is that you can also eat 2 squares of dark chocolate 2 times a week and throughout the diet it is recommended to drink 8 glasses of water a day.

Foods and drinks allowed on the Atkins diet

  • Meat : beef, pork, veal, chicken, lean ham, bacon, bacon;
  • Fish and seafood : salmon, trout, sardines, etc.
  • Egg s: organic
  • Vegetables that have less carbohydrates : cabbage, spinach, broccoli, asparagus, salad, tomatoes, avocado, cauliflower, onions;
  • Dairy products : milk, Greek yogurt, sour cream, cheese, butter,
  • Nuts and seeds : almonds, walnuts, sunflower seeds, sunflower seeds, pumpkin seeds, etc.
  • Healthy fats : extra virgin olive oil, coconut oil, fish oil, avocado and avocado oil
  • Fruits: apples, pears, oranges, blueberries, strawberries;
  • Dark chocolate;
  • Spices: sea ​​salt, pepper, cinnamon, garlic, parsley;
  • Water, coffee, tea;

Prohibited foods and drinks on the Atkins diet

During the Atkins diet it is recommended to eliminate from foods and ingredients with high carbohydrate content, as well as:

  • Sugar : soft drinks, fruit juices, cakes, sweets, ice cream, etc.
  • Cereals: wheat, rye, barley, rice
  • Certain vegetable oils: soybean oil, corn oil, cottonseed oil, canola oil
  • Incoming trans: usually found in processed foods with the word “hydrogenated” in the ingredient list
  • BOH with a high capehydrate content: carrots, beans, lentils, chickpeas, etc. (prohibited only in the induction phase).
  • Fruits that contain carbohydrates are also prohibited (only in the induction phase) such as; orange, apple, pear, banana and grapes.
  • Starch: potatoes, sweet potatoes (Prohibited only in the induction phase).
  • The list of proteins that you can add, and soy products, if you will, but it is not intended to replace a complete animal protein, which is why the Atkins diet is not ideal for vegetarians as well.
  • You are allowed to drink plain water, a daily cup of coffee and unsweetened herbal tea. Green tea is also recommended.

Atkins menu example

Replace any type of sugar in the morning with a glass of lemon water, unsweetened tea or coffee according to your preferences, and then first choose one of the menu variants offered by for the Atkins diet that is proposes below.

The following menu examples are suitable for stage 1-induction.


  • Breakfast : boiled eggs and vegetables fried in coconut oil.
  • Lunch: chicken salad with olive oil and a handful of walnuts.
  • Dinner: beef steak and boiled vegetables.


  • Breakfast : bacon and hard-boiled eggs.
  • Lunch: chicken and boiled vegetables.
  • Dinner: tomato and cucumber salad.


  • Breakfast: omelette with vegetables fried in butter.
  • Lunch: salad with chicken breast and avocado with a little olive oil.
  • Dinner: beef fillet with boiled vegetables.


  • Breakfast: boiled eggs and vegetables fried in coconut oil.
  • Lunch: beef fillet with boiled vegetables.
  • Dinner: salmon with butter and a tomato salad with cucumbers.


  • Breakfast: bacon and omelette.
  • Lunch: chicken salad with olive oil and a handful of walnuts.
  • Dinner: boiled vegetables.


  • Breakfast: omelette with different vegetables fried in butter.
  • Lunch: salad with chicken breast and avocado with a little olive oil.
  • Dinner: pork chop with vegetables.


  • Breakfast: bacon and hard-boiled eggs.
  • Lunch: pork chop with vegetables.
  • Dinner: Grilled chicken wings with gravy sauce and vegetables.
  • In this diet include a variety of vegetables every day!

Sports and Atkins diet

Specialists recommend doing about 90 to 120 minutes of sports every other day, 30 wonderful movements a day is not enough, especially for a person who works in the office.

So go for longer walks on the weekends, or walk from the office or get a cardio workout in the fitness room every other day, and make your sleep important.

The researchers observed that people who sleep between 7-8 hours a night lose weight easily and healthily during the night.

The immune system will quickly remove the tonics from the body and therefore you will always have a good mood, but also a restful sleep.

Contraindications to the Atkins diet

Restricting carbohydrates in the diet can have different side effects from person to person, such as fatigue, nausea, headaches. That is why the Atkins diet should be started only after consulting a doctor, especially if all this time you are taking different treatments with diuretics or insulin.

The Atkins diet is prohibited for people suffering from kidney disease, diabetes and liver disease, pregnant or lactating women who should not follow this diet.

Even if you do not fall into these categories, we recommend that you visit your doctor before starting the diet. The information presented is general and the effects, results and risks depend on many factors.

Consult your doctor before starting a diet !

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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