Atkins Diet

The Atkins diet was originally created by Dr. Robert C. Atkins, a cardiologist. He first wrote about the Atkins diet plan in 1972 in his book “The New Diet Revelation”, one of the best-selling books worldwide.

This diet is designed in such a way that you can lose weight by taking carbohydrates in limited quantities and on the other hand you can eat as much protein and fat as you want. Although this claim is surrounded by controversy, the diet plan has given better results in many cases and can lead to various health improvements.

However, the diet was initially considered unhealthy due to the high saturated fat content. Today, the effect of saturated fat on heart disease has made it popular.

The Atkins diet increases your intake of saturated fat, so it’s important to talk to your doctor before starting it.

What Is The Atkins Diet?

The Atkins Diet or Atkins 20 is a popular low-carbohydrate eating plan created by Dr. Robert C. Atkins for his patients. this diet plan restricts carbs, emphasizing the consumption of a lot of protein, healthy fats, and complex carbs (vegetables and fruits). The purpose of the diet is to change your eating habits to lose weight and not allow it to increase.

It is touted as a healthy lifelong approach to eating, whether you want to lose weight, increase your energy levels or improve certain health problems, such as high blood pressure or metabolic syndrome.

It is touted as a healthy lifelong approach to eating, whether you want to lose weight, increase your energy levels or improve certain health problems, such as high blood pressure or metabolic syndrome.

The main focus of the Atkins diet is the right balance of carbohydrates, proteins, and fats for weight and health. This diet does not require calorie counting or portion control. All you need to do is eliminate all sources of simple carbs/sugars.

Over time the diet helps you identify your individual carbohydrate tolerance, and the number of net carbs you can eat each day without gaining or losing weight. It claims that exercise is not the key to losing weight. However, it acknowledges that exercise can help maintain weight, as well as other health benefits.

The Atkins diet is a 4-phase plan

The Atkins Diet is divided into 4 different phases. Depending on your weight loss goal, you can start with any of the first three phases.

Phase 1: Induction

In this phase, you have to eliminate carbohydrates almost completely from your diet and get only 20 grams of carbs per day for 2 weeks and that too only from low carb vegetables like leafy greens.

You should include protein like cheese, fish, shellfish, meat, and eggs in every diet during this phase. Apart from this, there is no need to stay away from oils and fats, but you can not consume mostly fruits, sugary foods, bread, pasta, cereals, alcohol, etc.

You’ll need to stay in this phase for at least two weeks, or whatever your weight loss goal is.

Phase 2: Ongoing weight loss

At least 12 to 15 grams of carbs should be consumed in this phase of the Atkins diet. You should also avoid consuming foods with added sugar. When you start losing weight gradually, you can consume some nutritious carbs like berries, nuts, and seeds. You stay in this phase until you are 4.5 kg away from your target weight.

Phase 3: Pre maintenance

In this phase, you can gradually increase your intake of foods, such as lentils and beans, fruits, starchy vegetables, and whole grains. You can include 10 grams of carbs in your diet every week. Stay in this phase until you reach your target weight.

Phase 4: Lifetime maintenance

When you reach your target weight, you enter this phase. In this phase, you should start adding a wide range of carb sources.


In addition to short-term weight loss, the Atkins diet may also help improve certain health conditions, including metabolic syndrome, diabetes, and high blood pressure.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional