The ketogenic diet is now the “it” low-carb diet for weight reduction, although the Atkins diet is the original form of this restricted dietary regimen. “Atkins and keto are both low-carb diets that may aid weight reduction, diabetes management, and heart health,” explains Vanessa Rissetto, RD, a Hoboken, New Jersey-based nutritionist. In addition to being far higher in fat than Atkins, Rissetto notes that a key distinction between the two diets is that “on Atkins, you progressively increase your carb consumption,” while carbohydrates “remain relatively low on the keto diet, enabling your body to stay in ketosis and burn ketones for energy.” Today, the diet, also known as the Atkins Nutritional Approach, is available in three variations. (1) Atkins 20 is for persons who:
- Want to shed more than 40 pounds (lb)
- Have a waist circumference of above 35 inches (women) or 40 inches (men)
- Have prediabetes or type 2 diabetes
Atkins 40 is for persons who:
- Want to drop less than 40 pounds
- Are pregnant or nursing, and want to shed weight
- Require a diet with a greater range of foods
Atkins 100 is for persons who:
- Want to keep their present weight
- Are nursing and attempting to maintain their weight
An Overview of the Three Atkins Diet Plans
All variations of the Atkins diet concentrate on limiting net carbohydrates (including those found in vegetables) and emphasizing protein and healthy fats. As you get closer to your weight loss target, you may reintroduce some carbohydrates into your diet. Net carbohydrates are defined by Atkins as grams of carbs minus grams of fiber and sugar alcohols. (It should be noted that the Food and Drug Administration [FDA] in the United States does not recognize “net carbohydrates” as an acceptable nutritional word.) (2) Atkins 20 and Atkins 40 are divided into stages, but Atkins 100 is a lifelong plan that requires no more than 100 net carbohydrates per day. According to the Atkins website, the initial “induction” phase of Atkins 20 is limited to 20 grams (g) of net carbohydrates, whereas the initial “induction” phase of Atkins 40 is limited to 40 g of net carbohydrates, giving you a little more flexibility in the foods you can eat in the beginning (including, for example, select fruits). According to Lauren Popeck, RD, of Orlando Health in Florida, with Atkins 20, you introduce net carbohydrates back into your diet in 5 grams increments (20, 25, 30, and so on), but with Atkins 40, you bring net carbs back into your diet in 10 grams increments.
Atkins 20 Foods
You might eat any of the following meals to jump-start your weight loss on the Atkins 20: (3)
- Broccoli, spinach, bok choy, and cucumbers are good starting points.
- Protein sources include eggs, poultry, and beef.
- Salmon, cod, flounder, and herring are all examples of fish.
- Olive oil and butter
- Cheddar, goat, Swiss, and Parmesan are a few examples of cheeses.
Atkins 40 Foods
If you follow the Atkins 40 diet, you may consume all of the above as well as the following items (as long as your net carbohydrates are less than 40 g per day): (4)
- Seeds and nuts.
- Leguminosae (beans)
- Fruit
- Squash, potatoes, and beets are examples of starchy vegetables.
- Whole grains such as barley, whole-grain rice, and whole-wheat pasta are excellent sources of fiber.
Atkins 100 Foods
Atkins 100 adherents may eat almost anything as long as they do not exceed 100 g of net carbohydrates per day. Carbohydrates may quickly pile up if you consume sugar or processed carbohydrates, so restrict or avoid them. The full Atkins diet is accessible online for free. The Atkins Diet works on the assumption that if you count and restrict carbohydrates, the body’s regular fuel, your body will be forced to use fat reserves for energy, boosting weight loss. The fundamental premise, like with many other fad diets, is to cease consuming meals manufactured with refined wheat and sugar. However, if you’re attempting to stick to the Atkins 20 diet, even carb-dense whole-grain meals are off-limits until you reach the maintenance phase. At first, eliminating carbohydrates may help with weight loss. However, removing complete food categories like grains, milk, yogurt, and fruit is likely unsustainable and nutritionally deficient, “Popeck warns.” Fiber, calcium, potassium, and other vitamins and minerals will almost certainly be in short supply. More on this under the disadvantages section.
you to gradually increase your daily carbohydrate intake.
What Is Involved in the Atkins Diet’s 3 Phases?
The diet is separated into stages in the Atkins 20 and Atkins 40 variants.
Phase 1
Depending on your objectives, the first phase, induction, might take as little as two weeks or as long as several months.
Phase 2
The next phase, which focuses on long-term weight reduction, permits Atkins 20 During phase 2 of Atkins 20, you’ll add more net carbohydrates in 5 g increments while also increasing the diversity of your diet with antioxidant-rich berries, nuts and seeds, and more veggies. (There are two phases to the Atkins 20 diet here: phase 2 and phase 3, with phase 3 beginning after you’re within 10 pounds of your desired weight.) Both stages emphasize reintroducing carbohydrates into your diet while continuing to lose weight. Atkins 40 During phase 2 of this strategy, you increase your carbohydrate intake in 10 g increments, mostly by increasing your portion sizes. When you are within 10 pounds of your ideal weight, the program suggests entering this phase. In both regimens, you may keep increasing your carbohydrate intake until your weight loss slows or stops. At that time, depending on how near you are to your goal weight, you may either switch to weight maintenance or reduce your carbohydrate intake if your weight loss has slowed significantly. Because protein and fats are more satisfying than refined carbohydrates, the idea is that you will eat less yet feel full at each step.
Phase 3
The last phase, which begins after you’ve attained your target weight and have maintained it for at least a month, is a lifelong weight-maintenance diet that limits daily net carbohydrates to 80 to 100 g.
The Top Atkins Diet Foods to Eat and Avoid
Popeck notes that all regimens advise avoiding sugar and processed carbohydrates. Furthermore, these are some of the primary things you’ll be required to consume and avoid on each plan:
Atkins 20 food list (5)
- Eat vegetables such as spinach, cauliflower, broccoli, and others; healthy fats such as olive oil and butter; nuts and seeds; and most cheeses.
- Avoid: Fruits such as pineapples and mangoes, starchy vegetables such as potatoes, and cereals, at least at first
Atkins 40 and Atkins 100 food list
- Eat: All of the Atkins 20 foods are included, as are fruits including cherries, berries, and melons; legumes; and certain starchy vegetables like squash and potatoes. as well as entire grains.
- Avoid: White or processed carbohydrates, such as white bread or pretzels, as well as hidden sugar sources
Can Vegetarians and Vegans Adherence to the Atkins Diet?
Yes, vegetarians and vegans may follow the Atkins diet. However, attaining protein needs will be more challenging since several go-to protein sources, like fish and meat (and dairy for vegans), is prohibited. Knowing this, Toronto researchers created the Eco Atkins diet. (6) It asks for protein to account for 31% of calories (soy protein, nuts, and veggie burgers for vegans, and eggs, cheese, and tofu for vegetarians), fat to account for 43% (olive oil, avocado, and nuts), and carbs to account for 26%. (fruit, vegetables, and whole grains). A tiny study published in the journal BMJ Open in February 2014 discovered that participants lost roughly 15 pounds after six months on the vegan version of the Eco Atkins diet. (7) Vegans and vegetarians following the Atkins diet should additionally take a multivitamin and a fish oil supplement (or flax oil for vegans) to guarantee adequate nutritional intake. It is also suggested that individuals following the Eco Atkins diet leap immediately into Atkins 20 phase 2 or Atkins 40 since the induction period might be challenging.
A 7-Day Atkins 20, Atkins 40, and Atkins 100 Diet Sample Menu
Depending on the Atkins Diet plan you’re on, your weekly menu will be different.
Atkins 20
Here’s what a week on the Atkins 20 diet might look like. (8)
Day 1
- Breakfast omelet with cheese and spinach, avocado, and salsa
- Stir-fry roast chicken for lunch
- String cheese mozzarella as a snack
- Chicken and broccoli for dinner Salad and Alfredo
Day 2
- Scrambled eggs with sautéed onions and cheddar cheese for breakfast
- Taco bowl for lunch with meat, ½ an avocado, mixed greens, tomato, onions, and green peppers
- Snacks Caramel Chocolate Nut Roll Bar from Atkins; Muffin in a Minute
- Dinner of grilled fish with artichoke sauce, cauliflower, and a spinach salad
Day 3
- Tomato, avocado, spinach, and Monterey Jack cheese for breakfast Stacks, Jack
- Atkins Frozen Orange Chicken for Lunch
- Snacks 2 stalks celery with 2 tablespoons (tbsp) cream cheese; Atkins Milk Chocolate Delight Shake
- Dinner: Stuffed pork chops with fonduta and fennel gratinata, served with broccoli
Day 4
- Breakfast stuffed red bell pepper with eggs and spinach
- Atkins Chocolate Peanut Butter Bar for Lunch
- Snacks 1 cup cucumber cut with 2 tablespoons green goddess dressing; Atkins French Vanilla Shake
- Atkins Frozen Crustless Chicken Pot Pie for Dinner with ½ cup Brussels sprouts and 1 tablespoon olive oil
Day 5
- Atkins Frozen Ham and Cheese Omelet for Breakfast
- Atkins Frozen Chili Con Carne for lunch with 2 cups mixed vegetables and 2 tablespoons Italian dressing
- 1 cup sliced red bell pepper with 2 tablespoons ranch dressing as a snack; Atkins Strawberry Shake
- Dinner Sauté with Chicken Chorizo and Cauliflower with Cheese and Sausage
Day 6
- Breakfast beef with peppers and onions sautéed and topped with cheese
- Atkins Creamy Chocolate Shake for Lunch
- Snacks 5 snap peas with 2 ounces (oz) of cheddar; Atkins Caramel Chocolate Peanut Nougat Bar
- Dinner Atkins Frozen Beef Merlot
Day 7
- Atkins Chocolate Almond Caramel Breakfast Bar
- Cobb salad for lunch
- Snacks ½ cup chopped red bell pepper with 2 tbsp ranch dressing; 2 celery stalks with 2 oz cheddar
- Atkins Frozen Meatloaf with Portobello Mushroom Gravy for Dinner
Atkins 40
Here’s what a week on the Atkins 40 diet might look like. (9)
Day 1
- Breakfast omelet with cheese and spinach, avocado and salsa, and whole-grain bread
- Stir-fry roast chicken for lunch
- ¼ cup blueberries or a handful of walnuts as a snack
- Dinner of chicken Alfredo with broccoli and a salad
Day 2
- Breakfast chicken chorizo with sautéed cauliflower, cheese, and salsa
- Lunch chicken served with baby greens Salad Caesar
- Snacks ½ small banana with 2 tbsp peanut butter; Atkins Milk Chocolate Delight Shake
- 6 ounce fish with ¼ cup wild rice, 2 cups mixed greens, and ½ cup sliced cucumbers for dinner
Day 3
- Atkins Breakfast with Vanilla Shake
- Atkins Frozen Shrimp Scampi with 2 cups mixed greens, 1 small tomato, 12 avocado, and 2 tbsp, Caesar, dressing for lunch
- Snacks ¼ cup hummus with 1 carrot; ½ cup blackberries with ½ cup Greek yogurt
- Chimichurri Steak with Cauliflower Mash for Dinner
Day 4
- ¼ cup chopped pecans and ¼ cup sliced strawberries over top of breakfast porridge
- 5 oz hamburger, 1 oz cheddar cheese, 1 medium tomato, 12 avocado, and 2 Bibb lettuce leaves for lunch
- Snacks: ½ cup chopped green bell pepper with 1 oz feta cheese and 2 tbsp green goddess dressing
- Dinner 6 oz whitefish, ¼ cup lentils, 1 cup green beans, and 1 tablespoon butter
Day 5
- Atkins Frozen Farmhouse-Style Sausage Scramble for Breakfast
- 6 oz turkey cutlets, 2 cups mixed greens, ½ cup sliced green bell pepper, ½ cup sliced cucumber, 12 avocado, and 2 tablespoons raspberry vinaigrette for lunch
- ½ tiny apple and 2 oz cheddar cheese for snacks; 2 celery stalks with 2 tbsp feta-ranch dressing for snacks
- Dinner Pork Chops with Fresh Mushrooms, Tomatoes, and Bell Pepper served with 12 small baked potatoes, 2 tablespoons butter, and 2 tablespoons sour cream
Day 6
- Breakfast Mexi Peppers
- Lunch Salad of Cucumber, Onion, and Tomatoes with Creamy Feta Dressing and 4 oz Turkey Salami
- Snacks ½ avocado and 2 tbsp Greek vinaigrette; ½ medium pear and 1 ounce Brie cheese
- Dinner 6 ounces chicken, ¾ cup stir-fry veggies, 1 tbsp olive oil, 1 tbsp tamari sauce, and ¼ cup brown rice
Day 7
- Double Chocolate Protein Pancakes for Breakfast
- Canned tuna with snap peas, red bell pepper, and tomato for lunch, and ½ whole-wheat pita
- Snacks ½ medium zucchini with ¼ cup hummus; Atkins Peanut Butter Fudge Crisp Bar
- Traditional Beef Stroganoff for Dinner
Atkins 100
Here’s what a week on the Atkins 100 diet might look like. (10)
Day 1
- Scrambled eggs with bacon, green bell peppers, tomato, and half a whole-wheat bagel for breakfast
- Snacks: 1 oz cheddar cheese on a tiny apple; Atkins White Chocolate Macadamia Nut Bar
- Lunch Atkins Frozen Meat Lasagna with 2 cups mixed greens, ½ cup sliced cucumber, 5 cherry tomatoes, cup shredded carrot, and 2 tablespoons Creamy Italian Dressing
- Popcorn Garlic Shrimp for Dinner with 2 cups cooked broccoli and cauliflower and ½ cup brown rice
Day 2
- A little banana and a breakfast milk chocolate protein muffin
- Lunch Macaroni and Cauliflower Salad with a 5 oz hamburger, 2 tbsp onions, 2 tbsp barbecue sauce, and a whole-wheat bun
- Snacks: ½ cup strawberries and 4 oz plain, unsweetened Greek yogurt from Atkins.
- Dinner 6 oz chicken breast, 2 tbsp Cajun rub, ¼ cooked acorn squash, 2 cups mixed greens, 5 cherry tomatoes, 14 cup chickpeas, and 2 tbsp Blue Cheese Dressing
Day 3
- Atkins Farmhouse-Style Sausage Scramble with half cup cubed honeydew melon for breakfast
- Atkins Frozen Chicken Marsala Salad with 2 cups mixed greens, half cup sliced red bell pepper, and 2 tbsp Parmesan Peppercorn Dressing for Lunch
- Snacks 4 tablespoons black bean dip with 15 corn tortilla chips; Atkins Dark Chocolate Royale Shake
- Dinner 6 ounces flank steak, 2 tbsp BBQ Rub, 1 medium sweet potato, 2 cups baby kale, 1 small tomato, ¼ cup shredded carrot, and 2 tbsp Maple-Dijon Dressing
Day 4
- Atkins Frozen Ham and Cheese Omelet for Breakfast
- Grilled Lime Chicken over Spinach Salad with Feta-Ranch Dressing for Lunch and Sweet Cherry Pie for Dessert
- Snacks Shake an Atkins Mocha Latte with a small banana; 1 big tomato with 4 tbsp hummus
- Dinner: Quick Barbecued Pork and Classic Coleslaw on a whole-wheat baguette with ¼ of an acorn squash
Day 5
- ¼ cup blueberries and 10 pecan halves in a breakfast French toast loaf
- Sandwich with chicken salad, grapes, and walnuts for lunch
- ½ medium cucumbers and 4 tbsp black bean dip for snacks; Atkins Peanut Butter Fudge Crisp Bar and 1 tiny apple
- Dinner Atkins Stone Fired Three Meat Pizza with 2 cups mixed greens, 12 cup sliced green bell pepper, cup chickpeas, 2 tbsp Garlic Ranch Dressing, and Cinnamon-Almond Meringues
Day 6
- Fresh Blueberry Sauce for Breakfast over Orange-Sour Cream Waffles
- Atkins Frozen Mexican-Style Chicken and Vegetables for Lunch with ½ cup wild rice
- Snacks ½ whole-wheat bagel with 1 tbsp cream cheese; Atkins French Vanilla Shake
- In addition to the steak, two 6-inch corn tortillas, ¼ cup black beans, ¼ cup salsa cruda, and ¼ cup salsa Fresca are included in the Dinner dish.
Day 7
- ½ cup blueberries and ½ cup protein-powered oatmeal for breakfast
- Lunch salad of daikon and celery with 3.2 ounces Italian sausage link, 1 cup whole-wheat pasta, and ½ cup Basic Tomato Sauce
- Snacks ½ cup cottage cheese with 1 tiny tomato; Atkins Dark Chocolate Almond Coconut Crunch Bar
- Atkins Frozen Orange Chicken with ¼ cup brown rice and ½ cup peas for dinner
Benefits and Cons of Following Atkins Diet
There are both benefits and cons to restricting one’s food, just like any other popular diet. Atkins diet foods may be found here.
Benefits of Atkins Diet
The Atkins diet has a few benefits, including the ability to lose weight. For starters, the diet is rather simple to adhere to. Every meal is a fight, a great psychological load for those with a weight issue.” You don’t have to fight,” says biochemistry professor Richard D. Feinman of the State University of New York’s Downstate Medical Center in New York City. “A carbohydrate-limited diet removes the fighting,” he adds. Scholarly journals have published Dr. Feinman’s studies on Atkins and carbohydrate-restricted diets. When it comes to your nutrition, “protein is the constant portion of the diet,” he explains. It is also not dependent on portion restriction, which some individuals may see as a barrier to popular diets. When it comes to food portion management, what is it all about?” That doesn’t have a strong track record,” adds Feinman. On a low-carbohydrate diet, if you’re still hungry, you may eat another tiny piece. It’s possible that you won’t be able to satisfy your hunger on a low-fat diet. According to Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey, the Atkins diet’s simplistic structure might make it easy for certain individuals to follow. “People believe it’s simple to follow,” she explains. “You concentrate on a few food categories. There’s simplicity in that you don’t have to measure items, and you don’t feel deprived.” Following the low-carb fad diet may also benefit those with type 2 diabetes who are seeking a solution to high blood sugar. “Reducing carbs has a health advantage whether or whether you lose weight,” adds Feinman. A study published in Nutrition in January 2015, for example, found that carbohydrate restriction may aid in the treatment of type 2 diabetes and metabolic syndrome.
Cons of Atkins Diet
On the other hand, the Atkins diet Nutritional Approach does not provide a well-balanced diet. “You’re not going to receive all your nutrients with any diet that excludes a complete food category,” says Barbara Schmidt, RD, a lifestyle expert at Norwalk Hospital and a nutritionist in private practice in New Canaan, Connecticut. Then there’s the issue of fiber deficiency, which is a vital ingredient that may help you feel full and reduce harmful cravings. Kraus adds that by excluding all of these food categories—[such as] grains and fruit—even if you supplement with vitamins and minerals, you’re not getting enough fiber, “Kraus adds.” “There are also many phytochemicals, which are naturally occurring compounds found in fruits and vegetables, that provide strong antioxidant effects (and that may not be found in a general multivitamin and mineral supplement), as well as fiber, calcium, and vitamin D, which would not be obtained by eating this way.” Finally, according to the Atkins website, the Atkins diet may produce dehydration, which may result in light-headedness or energy loss. Because carbohydrates keep water in your body when you don’t consume them, you lose a lot of water weight. According to Kraus, this may also elevate your uric acid level and create a gout attack, increase calcium loss via urine, and overwork your kidneys and liver. Researchers cautioned in a May 2015 report published in Advances in Nutrition that although high-protein diets may be good for some individuals wanting to lose weight, it’s crucial to check your healthcare professional to ensure this strategy is healthy for you. Some evidence, such as a study published in the Annals of Internal Medicine, suggests that a high-protein diet may result in decreased kidney function among women who have previously had moderate renal impairment. Regardless, if you’re increasing your protein consumption, drink plenty of water. The Atkins diet suggests eight 8-ounce glasses of water each day.
One Last Thought on Using Atkins to Lose Weight
Researchers have done a variety of studies to investigate the efficacy and extra health impacts of low-carb diets as they have increased in popularity. According to the Harvard School of Public Health, some evidence suggests that low-carb diets may help individuals lose weight faster—and keep it off longer—than low-fat diets, and that moderately low-carb diets can be heart-healthy as long as protein and fat choices come from appropriate sources. (11) A previous meta-analysis included 23 randomized controlled studies with over 2,500 participants. (12) The researchers discovered that, when compared to participants on a low-fat diet, those on a low-carb diet had a small but statistically significant reduction in total cholesterol and triglyceride levels, as well as at least comparable reductions in weight, waist circumference, and other disease risk factors. Another research, published in the BMJ in October 2018, discovered that low-carb dieters were able to sustain weight loss because they burned roughly 200 more calories per day than those who followed a higher-carb diet. (13)
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