Atkins Diet: Benefits, Foods To Eat, & Recipes For Weight Loss

The Atkin’s diet was created by Dr. Robert C. Atkins, a cardiologist. It is based on the principle of eating right but not less.

The best part is that its benefits are backed by science, and, compared to behavioral counseling, it was found to result in 0.1 to 2.9% higher weight loss (1). This is a low-carb diet devoid of all forms of sugary ingredients, like flour, bread, pasta, or refined sugar.

This diet is very popular and helps you lose about 1 to 2 pounds in a week or 10 pounds in a month. It does not involve strict calorie restriction or calorie counting. Hence, you don’t have to starve yourself to shed those extra pounds. This is one reason it is chosen by many to get rid of fat and maintain shape.

Continue reading to further understand the Atkin’s diet and how it works, and discover a meal plan for effective weight loss and some super-easy breakfast, lunch, dinner, and snack ideas.

At A Glance: Atkins Diet

• Principle: A diet high in fiber, healthy fats, and protein and low in simple carbs or sugars.
• Purpose: To lower LDL cholesterol and triglyceride levels, promote weight loss, boost metabolism, and improve lean muscle mass.
• Who It Is For: People with type-2 diabetes or metabolic syndrome.
• Duration: Short-term
• Who Should Avoid: People with liver problems or pancreatic disorders and pregnant and breastfeeding individuals.
• Cons: May cause headache, nausea, and fatigue, or irritability.

Highlights Of The Article

What Is The Atkins Diet?

The Atkins diet or Atkins 20 is a type of low-carb diet created by Dr. Robert C. Atkins for his patients. He eliminated all sources of simple carbs/sugars and allowed his patients to consume a lot of protein, healthy fats, and complex carbs (veggies and fruits).

This helped the patients feel full and not hungry and famished like other restrictive diets that give more importance to counting calories than nutrition. Intake of such a reduced calorie diet showed results immediately and became a trusted doctor-advised weight loss diet.

But the question is, there are so many low-carb diets, what’s so special about the Atkins diet? To get the answer, you have to know how it works for your body. Find the answer in the next section.

How Does The Atkins Diet Work?

The Atkins diet works by eliminating food sources of simple sugars or carbs and by:

• Allowing the consumption of nutritious foods and a high-fiber diet
• Following a low-sugar diet or low-insulin diet helps in lowering blood sugar and making your body more insulin sensitive.
• Increasing muscle mass, boosting the metabolism of the body.
• Lowering triglycerides in the blood.
• Improving good cholesterol levels.
• Lowering overall calorie intake, and
• Atkins diet 4 phases. WAIT! What?

Well, this is where Atkins diet is different and effective as compared to other low-calorie diets.

It is divided into four phases – Phase 1, Phase 2, Phase 3, and Phase 4.

If this looks intimidating, fret not. I have created a 1-month Atkins diet plan to help you shed 10 pounds quickly.

Atkins Diet Menu For Fat Loss

• Phase 1 (Induction)

Week 1

Week 2

• Phase 2 (Balancing)

Week 3

• Phase 3 (Fine Tuning)

Week 4

• Phase 4 (Maintenance)

Week 5 And Thereafter

Now, you may be concerned that the Atkins menu plan is not vegan-friendly. Well, if you know a few substitutes, you can follow a vegan Atkins diet. Take a look at the following substitute list.

Atkins Diet Vegan Substitutes

• Chicken/fish/turkey or any other meat – Tofu, mushroom, lentils, beans, and cottage cheese
• Milk – Soy milk
• Cottage cheese – Tofu

So, you see, it’s not that difficult to make the diet your own. Now, let me make your life simpler. Just screenshot the following Atkins diet food list and use it the next time you are at the supermarket.

Atkins Diet Food List

• Foods To Eat

This chart will make your grocery shopping easy for each phase. But which foods should you avoid? Find out next.

• Foods To Avoid

Veggies

– Avoid high GI (glycemic index) veggies like pumpkin, red bell pepper, potato, beetroot, and sweet potato during Phases I and II. It comprises a low-glycemic index diet, which comprises foods that do not cause a sharp spike in blood sugar levels.
Fruits – Avoid high GI (glycemic index) fruits like grapes, pineapple, mango, jackfruit, watermelon, peach, and banana during Phases I and II.
Proteins – Avoid consuming chickpeas, sprouts, and kidney beans during Phases I and II.
Fats And Oils – Avoid consuming nut butter, butter, margarine, and canola oil during Phases I and II.

Nuts And Seeds – Avoid cashew nuts, pumpkin seeds, melon seeds, and sunflower seeds during Phase I.

Trivia

Studies show that higher dietary GI is positively associated with a risk of type 2 diabetes (2).

7 Best Atkins Diet Recipes

Breakfast

1. Mushroom And Avocado Omelet

Prep Time – 7 mins; Cooking Time – 7 mins; Total Time – 15 mins; Serves – 2

Ingredients

• ½ avocado, cubed
• 4 eggs
• 8 button mushrooms, sliced
• A handful of arugula
• A little bit of feta cheese
• 2 teaspoons olive oil
• Salt to taste
• A pinch of pepper

How To Prepare

1. Crack open the eggs in a bowl.
2. Add salt and pepper. Whisk well.
3. Heat a teaspoon of olive oil in a pan.
4. Pour half of the whisked egg into the pan.
5. After 30 seconds, add the mushroom slices. Cook on low flame for a minute.
6. Flip the egg and cook for 2 minutes.
7. Transfer the omelet to a plate.
8. Add arugula, avocado, and feta. Fold the omelet and enjoy!

2. Vegan Tofu Scramble

Prep Time – 10 mins; Cooking Time – 10 mins; Total Time – 25 mins; Serves – 4

Ingredients

• 50 gm tofu
• 8 cherry tomatoes, quartered
• 3 cloves of garlic, chopped
• ½ small onion, chopped
• ½ teaspoon dried basil
• Salt to taste
• ½ teaspoon black pepper
• 2 tablespoons olive oil
• ¼ teaspoon turmeric powder
• Dill and basil for garnish

How To Prepare

1. Grate the tofu using a grater or pulse it in a food processor.
2. Heat the oil in a pan.
3. Add the chopped garlic and cook until it becomes brown.
4. Add the chopped onion and cook it for 2 minutes over low flame.
5. Add the grated tofu, tomatoes, turmeric, salt, and black pepper. Stir and cook for 3-4 minutes.
6. Let the water from the tofu dry.
7. Divide the cooked tofu equally on four different plates.
8. Sprinkle dried basil on top.
9. Garnish with fresh dill and basil.

Lunch

3. Baked Salmon Salad

Prep Time – 10 mins; Cooking Time – 10 mins; Total Time – 25 mins; Serves – 4

Ingredients

• 3 oz salmon fish with skin
• Juice of half a lime
• ½ teaspoon dried thyme
• ½ cup kale
• 3-4 yellow and red cherry tomatoes, halved
• 3 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Mix lime juice, a tablespoon of olive oil, thyme, salt, and a bit of pepper in a bowl.
2. Rub this mixture on the salmon.
3. Preheat the oven and lightly grease the baking tray.
4. Place the fish on the baking tray and bake it at 200o Celsius for about 12-15 minutes. No need to flip the fish.
5. Wash the kale and place it on a plate.
6. Place the baked salmon on top.
7. Drizzle some olive oil and balsamic vinegar on it. Season the kale, and your lunch is set.

4. Vegan Broccoli And Mushroom Stir Fry

Prep Time – 7 mins; Cooking Time – 10 mins; Total Time – 20 mins; Serves – 1

Ingredients

• 1 cup broccoli florets
• 7-8 button mushrooms, sliced
• 2 chopped cloves of garlic
• ¼ teaspoon chili flakes
• Salt to taste
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• A few chives, roughly chopped

How To Prepare

1. Heat the oil in a pan.
2. Toss in the chopped garlic and fry until it turns brown.
3. Add the broccoli florets. Stir and fry for 3 minutes.
4. Add the sliced mushrooms and salt and cook for 2 minutes.
5. Transfer the stir-fried mushroom and broccoli to a plate.
6. Drizzle some lime juice and sprinkle chili flakes. Your lunch is ready!

Dinner

5. Pan-Grilled Chicken

Prep Time – 5 mins; Cooking Time – 20 mins; Total Time – 25 mins; Serves – 1

Ingredients

• 3 oz skinless chicken breast
• 2 tablespoons olive oil
• ½ teaspoon paprika
• ½ cup arugula
• ½ cup lettuce
• 3 cherry tomatoes, halved
• 2 tablespoons lime juice
• A few cilantro leaves
• ½ teaspoon dried rosemary
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Mix olive oil, lime juice, paprika, dried rosemary, salt, and pepper in a small bowl.
2. Rub the mix on the chicken breast.
3. Heat the grill pan and add the chicken breast.
4. Cook it for 5 minutes on each side.
5. Toss the greens in a bowl.
6. Drizzle some olive oil, salt, and pepper.
7. Mix well.
8. Place the pan-grilled chicken breast on the greens and enjoy your dinner.

6. Vegan Spinach And Cauliflower Tikki And Hummus

Prep Time – 15 mins; Cooking Time – 30 mins; Total Time – 50 mins; Serves – 4

Ingredients

• 1 cup cauliflower florets
• 1 cup spinach
• 1 teaspoon garlic powder
• 1 cup boiled chickpeas
• ½ teaspoon ginger powder
• ¼ medium-sized onion, finely chopped
• 2 tablespoons gram flour
• 1 tablespoon whole wheat flour
• 5 tablespoons olive oil
• Juice of 1 lime
• Salt to taste
• ½ teaspoon paprika

How To Prepare

1. Toss the cauliflower florets, spinach, garlic powder, onion, ginger powder, gram flour and a tablespoon of olive oil in a food processor. Blitz until every ingredient gets combined.
2. Scoop out two tablespoons of the mix and roll it between your palms to make a medium-sized ball. Press it down to make disc-shaped “tikkis.”
3. Make several tikkis and coat each tikki with a thin layer of whole wheat flour.
4. Heat two tablespoons of oil in a pan.
5. Fry the tikkis for 5 minutes on each side.
6. In the meanwhile, toss the chickpeas into a blender. Add lime juice and a little bit of water. Blend into a thick and smooth paste.
7. Scoop the paste out into a bowl, drizzle some olive oil, and sprinkle paprika. Your hummus is ready.
8. Enjoy the hot and crispy tikkis with hummus for dinner.

Side Dish

7. Cauliflower Mashed Potatoes

Prep Time – 15 mins; Cooking Time – 20 mins; Total Time – 35 mins; Serves – 4

Ingredients

• ½ large head of cauliflower, cut into florets
• 2 potatoes, peeled and chopped
• 1.5 tablespoons butter, unsalted
• 1.5 tablespoons sour cream
• 3 garlic cloves, peeled
• ¼ cup cottage cheese
• 1 teaspoon salt
• 1 teaspoon black pepper
• 2 tablespoons fresh parsley
• How To Prepare
• Steam cauliflower and potatoes for 15-20 minutes and set them aside.
• Heat butter over medium-high heat in a pan and saute garlic for 1 minute.
• Add the cauliflower, potatoes, and sauteed garlic to a food processor and blend until smooth.
• Transfer the blended mixture into a bowl and add cheese, sour cream, parsley, salt, and pepper to it.
• Stir well and enjoy!

Note:

Avoid potatoes in the recipe if you are on Phases I and II of the diet.

So, breakfast, lunch, dinner, and sides are set. But what about those snack times that often make us go overboard with junk food? Scroll down to find some yummy low-carb snacks.

Atkins Healthy Low-Carb Snacks

You can consume these yummy and low-carb snacks when you are on the Atkins diet:

• Half an avocado
• Celery and hummus
• Cucumber boats with tuna
• Homemade baked chicken nuggets
• Devilled eggs
• Boiled Bengal gram
• Boiled sprouts
• Boiled egg
• Baked leftover fish or chicken
• Turkey Jerky
• Mushroom stuffed chicken
• Meatballs with teriyaki sauce
• Stir-fried shrimps
• In-shell pistachios
• Coconut water
• Honey chicken wings
• Green tea/black tea/white tea/matcha tea/black coffee
• Buttermilk/milk/string cheese

So, the snack part is also taken care of. But sometimes, only lowering your carb intake is not enough, especially if there’s a special occasion coming up.

And for that, sorry to break it to you, you have to do a few exercises that will help burn the fat fast. Here’s a simple workout plan that you must do for at least 10-20 minutes every day.

Workout Plan

Incorporating exercise into your routine while following the Atkins diet can make a big difference in your overall health and weight loss success. It may help increase your calorie expenditure, improve muscle tone, boost metabolism, and improve your overall health (3). Here is what you need to do:

Warm-up: 5 minutes

• Neck tilt – 1 set of 10 reps
• Neck rotations – 1 set of 10 reps
• Shoulder rotations – 1 set of 10 reps
• Arm rotations – 1 set of 10 reps
• Wrist rotations – 1 set of 10 reps
• Waist rotations – 1 set of 10 reps
• Side lunges – 1 set of 10 reps
• Jumping jacks – 1 set of 20 reps
• Spot jogging – 1 minute
• Ankle rotations – 1 set of 10 reps

Exercise: 15 minutes

• Leg in and out – 2 sets of 20 reps
• Russian twists – 2 sets of 20 reps
• Leg up crunches – 1 set of 10 reps
• Hip thrusts – 1 set of 10 reps
• Squats – 1 set of 15 reps
• Sit-ups – 1 set of 15 reps
• Mountain climbers – 2 sets of 10 reps
• Wall push-ups – 2 sets of 10 reps
• Tricep extensions – 2 sets of 10 reps

Cool Down: 5 minutes

Stretch

your arms, calves, neck, thighs, and waist.

There you go! I am sure if you do this every day for two weeks, you will see the benefits of this diet. And it’s not just weight loss. Here’s a list of the other benefits of the Atkins diet.

Benefits Of The Atkins Diet

• Lowers blood triglyceride levels: The Atkins Diet limits your intake of refined carbs, which are known to raise triglyceride levels (4).
• Boosts metabolism: When you cut down on carbs, your body switches to burning fat for energy, a process called ketosis. This may help boost your metabolism (5).
• Mobilizes the fat: As mentioned above, when the body’s primary fuel source shifts from carbs to fat, this causes stored fat to be mobilized and broken down for energy.
• Improves memory and brain function: Research suggests that ketones produced during ketosis are a stable energy source for the brain and may help improve cognitive performance (6).
• Increases productivity: The Atkins diet may improve your blood glucose levels, which may result in fewer energy crashes and increased productivity (7) (8).
• Lowers LDL cholesterol: Anecdotal evidence suggests that low-carb diets like the Atkins diet may help reduce LDL cholesterol in some people. This may be due to the consumption of healthy fats and a decrease in processed food intake.
• Helps build lean muscle mass: Protein intake is a core part of the Atkins Diet, which may help support muscle growth and repair. When combined with strength training, this may also help preserve and even increase lean muscle mass (9).
• Improves sleep quality: As mentioned earlier, the Atkins diet may help stabilize blood sugar. This may positively impact your sleep, as diabetes and sleep are directly linked to each other (10).
• Helps maintain weight loss: The Atkins diet reduces the intake of unhealthy foods, which can make weight maintenance easier.
• Easy to follow: Unlike diets that require meticulous calorie counting, the Atkins diet focuses on consuming healthy food. This makes it adaptable to long-term lifestyle changes.

Aria, a blogger, tried the Atkins diet and shared her experience with it in her blog. She writes, “This was the first time I did Atkins. I have searched through my countless journals to try to find my exact details and I couldn’t find them but from what I can recall, I lost over 40lbs on the Atkins Diet in the span of 3–6 months I’d say (i).”

So, you see, there’s a ton of other areas where this diet can help you. That said, like any other diet, the Atkins diet has a few drawbacks. Check them out below.

Atkins Diet Side Effects

You may

• feel irritable and moody as you will crave for sugar for the first two weeks.
• get a headache.
• feel fatigued and tired.
• feel nauseous.

In fact, these are the general side effects of following a low-carb diet. Don’t let them prevent you from getting your body in shape and becoming fitter. BUT the question is, is such a diet with so much meat content safe at all? Here’s what we have to say…

Is The Atkins Diet Safe?

Yes, the Atkins diet is safe. And it helps you drop pounds in just a few weeks’ time. Since the creation of the Atkins diet in 1972, it has gone through many tweaks that have made the diet more heart health-friendly. The main concern that bothers scientists is the high amount of animal fat from meat the dieters are recommended to consume. But if you see the diet plan given here, we have recommended beef and other sources of red meat in limited amounts.

So, if you can fine tune the diet and consume white meat or lean protein sources from animals, the Atkins diet is completely safe. Also, vegans and vegetarians can choose plant-based proteins as substitutes for animal proteins. Just keep the following points in mind.

Quick Tip

A fat-rich diet such as the Atkins diet can increase saturated fat intake, so consult your doctor before starting the process.

Dos And Don’ts

Great! You now have a complete idea of how to go on the Atkins diet. But not all diets work on every body type. This low carb diet may not yield any result for you, but it may work for your friend. How can you tell if this diet is for you? Here’s the answer…

Is The Atkins Diet for You?

The Atkins diet is for you if

• you want to lose weight quickly and also maintain the weight loss. It is a good idea to start following this diet when there’s a special occasion coming up in 2-4 months.
• you are a meat eater. You will have the added advantage of not having to search for animal product substitutes. That said, even if you are a vegan or vegetarian, you can easily find animal protein substitutes in supermarkets and online.
• you want to lose that last bit of stubborn fat in your belly, waist, back, and thighs.

But AVOID It If…

• The uric acid levels in your body are high as it may lead to further complications.
• You have kidney stones or kidney problems.
• You have a family history of cancer
• Your lipid profile is deranged.
• You are obese, your blood triglyceride levels are high, and you need a doctor to recommend the best diet for you.

Infographic: Celebrities Who Followed The Atkin’s Diet

The Atkin’s diet has caught the attention of many, even the popular residents of Tinseltown. They have gushed about this low-carb and nutrient-dense diet for its effectiveness in shedding pounds. Despite switching to other diets or fitness plans, their weight loss journey is etched in our minds, and the results of this diet couldn’t have been clearer.

Check out the infographic below to find out which celebs were ardent supporters of the Atkin’s diet once upon a time.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Do you lose more weight on keto or Atkins?

The Keto vs. Atkins debate can never have a solid conclusion as weight loss and health requirements vary from person to person. A ketogenic diet might result in more weight loss than Atkins since it completely limits carb intake. However, Atkins is less restrictive and allows including carbs in phases later on.

What is the difference between Atkins and Keto?

The Atkins diet is done in 4 phases, the first of which is similar to the ketogenic diet. However, there is a gradual increase in carb intake later on. Atkins is also less restrictive than keto, hence more sustainable over a longer period of time.

How can individuals following Atkins ensure they are getting a fully balanced, nutritional diet?

Individuals following Atkins can ensure they are getting a fully balanced, nutritional diet by eating healthy, wholesome foods and omitting junk food. They may also track their calories and keep track of their micro and macronutrients. In addition, they may also consult their healthcare expert regarding supplements to cover up the gaps in their nutrient requirements.

Isn’t Atkins criticized for having too much fat?

Yes, Atkins is criticized for having too much fat. However, what people should understand is that this diet is not a license to eat as much fat as you want. Further, it is also criticized for being too low in carbs as the high protein of such diets may result in health conditions like joint pain, hypocalcemia, and osteoporosis (11).

Illustration: Atkins Diet: Benefits Foods To Eat & Recipes For Weight Loss

Image: Stable Diffusion/StyleCraze Design Team

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Reviewer Author Editor Fact Checker

Madhu SharmaRD

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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