For example, a half-cup 4 ounces of raw broccoli has 2. The Atkins Diet says its approach to carbs will burn off your body's fat stores, regulate your blood sugar and help you achieve optimal health, while not leaving you feeling hungry or deprived.
Once you're at your goal weight, the Atkins Diet also says it will help you identify your personal carbohydrate tolerance — the number of grams of net carbs you can eat each day without gaining or losing weight. The Atkins Diet claims exercise isn't vital for weight loss. However, it acknowledges that exercise can help maintain your weight, as well as offer other health benefits. The Atkins Diet has four phases.
Depending on your weight-loss goals, you can start at any of the first three phases. Phase 1: Induction. In this strict phase, you cut out almost all carbohydrates from your diet, eating just 20 grams of net carbs a day, mainly from vegetables.
Instead of getting 45 to 65 percent of your daily calories from carbohydrates, as recommended by most nutrition guidelines, you get only about 10 percent. You should eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. You don't need to restrict oils and fats, but you can't have most fruits, sugary baked goods, breads, pastas, grains, nuts or alcohol. You should drink eight glasses of water a day. You stay in this phase for at least two weeks, depending on your weight loss.
The Atkins Diet says that you can lose 15 pounds 6. The Atkins Diet also acknowledges that you may initially lose water weight. It says that you'll continue to lose weight in phases 2 and 3 as long as you don't eat more carbs than your body can tolerate. Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. Over the long term, though, studies show that low-carb diets like the Atkins Diet are no more effective for weight loss than are standard weight-loss diets and that most people regain the weight they lost regardless of diet plan.
Because carbohydrates usually provide over half of calories consumed, the main reason for weight loss on the Atkins Diet is lower overall calorie intake from eating less carbs. Some studies suggest that there are other reasons for weight loss with the Atkins Diet. You may shed pounds because your food choices are limited, and you eat less since the extra protein and fat keep you feeling full longer.
Both of these effects also contribute to lower overall calorie intake. The Atkins Diet says that its eating plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes.
And most weight-loss diets — not just low-carb diets — may improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people who followed the Atkins Diet had improved triglycerides, suggesting better heart health.
But there have been no major studies to show whether such benefits hold up for the long term or increase how long you live. Some health experts believe that eating a large amount of fat and protein from animal sources, as allowed on the Atkins Diet, can increase your risk of heart disease or some cancers. However, it's not known what risks, if any, the Atkins Diet may pose over the long term because most of the studies about it have lasted for two years or less.
The Atkins Diet acknowledges that drastically cutting carbs in the early phase of the program can result in some side effects, including:. In addition, some very low carb diets restrict carbohydrates so much that they result in nutritional deficiencies or insufficient fiber, which can cause such health problems as constipation, diarrhea and nausea.
Eating carbs that are high fiber, whole grain and nutrient dense can improve the health profile of programs like the Atkins Diet, though. In addition, the Atkins Diet has changed over time to help prevent health problems, and it now recommends taking a small amount of extra salt, along with vitamins or supplements.
It's also possible that restricting carbohydrates to less than 20 grams a day — the level recommended for phase 1 of the diet — can result in ketosis. Ketosis occurs when you don't have enough sugar glucose for energy, so your body breaks down stored fat, causing ketones to build up in your body.
Side effects from ketosis can include nausea, headache, mental fatigue and bad breath. Some people choose to skip the induction phase altogether and include plenty of vegetables and fruit from the start. This approach can be very effective as well.
Others prefer to just stay in the induction phase indefinitely. This is also known as a very low-carb ketogenic diet keto. As long as you base your meals around a fatty protein source with vegetables or nuts and some healthy fats, you will lose weight. Alcohol is also fine in small amounts. Stick to dry wines with no added sugars and avoid high-carb drinks like beer.
This includes foods like bacon, heavy cream, cheese and dark chocolate. After induction is over, you can slowly add back healthier carbs such as higher-carb vegetables, fruits, berries, potatoes, legumes and healthier grains like oats and rice.
However, chances are that you will need to stay moderately low-carb for life, even if you reach your weight loss goals. If you start eating the same old foods again in the same amounts as before, you will gain back the weight. This is true of any weight loss diet.
It is possible to do the Atkins diet as a vegetarian and even vegan , but difficult. You can use soy-based foods for protein and eat plenty of nuts and seeds. Olive oil and coconut oil are excellent plant-based fat sources. Lacto-ovo-vegetarians can also eat eggs, cheese, butter, heavy cream and other high-fat dairy foods. For a few examples of healthy and satisfying low-carb meals, check out this article on 7 Healthy Low-Carb Meals in Under 10 Minutes.
However, if you feel hungry between meals, here are a few quick healthy snacks :. This is usually where the whole foods are found. Eating organic is not necessary , but always go for the least processed option that fits your budget. This includes ice cream, sodas, breakfast cereals, breads, juices and baking ingredients like sugar and wheat flour. That being said, the detailed guide in this article should contain everything you need to succeed. 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.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: November 25, Medically Reviewed. Atkins 20 Foods To help jump-start your weight loss on the Atkins 20, you might consume 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.
The Atkins 20 and Atkins 40 versions of the diet are divided into different phases. Phase 1 The first phase, induction, can last from as little as two weeks to many months, depending on your goals. Phase 2 The next phase, which focuses on ongoing weight loss, allows you to gradually increase your daily carb total. Pros There are a handful of possible pros to following the Atkins nutritional approach. Editorial Sources and Fact-Checking. BMJ Open. February 5, Atkins Standard Meal Plan.
January Advances in Nutrition. May Annals of Internal Medicine. March Journal of Clinical Investigation Insight. June 20, Journal of the American College of Cardiology. Harvard T. Chan School of Public Health. American Journal of Epidemiology. October The BMJ.
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