What is the Atkins Diet and How Does It Work

During the 1970s, Robert C. Atkins, MD, developed the low-carb diet known as the Atkins Diet, which focuses on fat and protein.

The diet provides few carbohydrates but abundant protein, which helps people lose weight through fat-burning ketosis and achieve their goal weight (1).

Phases of the Atkins Diet 

• Induction Phase: The first two weeks of the diet restrict carb intake to 20 grams daily (2). The initial phase places your body into a state of ketosis to help you lose weight as intended.

• We continue weight loss (OWL) when we slowly return carbohydrates to our diet. The purpose of dieting is to know what number of daily net carbs leads to weight loss (CCLL) and identify your carb limits.
  

• During the pre-maintenance phase 1, you will increase your carbs until you achieve your Atkins Carbohydrate Equilibrium mark, where you maintain your goal weight.
  

• Your permanent eating plan involves selecting carbohydrates, proteins, and fats to stay at a healthy weight.
  

The Modified Atkins Diet

The modified Atkins diet permits greater intake of protein and fat while still limiting carbs, mainly for people dealing with epilepsy or seizure conditions (3).

Long-term Effects of the Atkins Diet

Despite helping people lose weight quickly, the Atkins diet can bring possible harm to your body over many years, particularly concerning heart disease, especially if not balanced with healthy fat and protein (4).

• Your body cannot get essential vitamins and minerals from restricted fruit and vegetable consumption on a low-carb diet (5).
  

• Excessive protein meals put too much work on the kidneys
  

• Liver Problems: Increased risk of non-alcoholic fatty liver disease can be a concern for those on a low-carb diet. Osteoporosis: Potential for bone loss due to decreased intake of calcium-rich foods on a low-carb diet.
  

Foods to Eat on the Atkins Diet

Allowed Foods

• You should include beef, pork, chicken, turkey, fish, and eggs for their high-protein content in a low-carb diet.
  

• Fats: butter, olive oil, avocado.
  

• Low-carb Vegetables: Spinach, broccoli, cauliflower, kale, and mushrooms are encouraged in a ketogenic diet.
  

• Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are excellent snacks for those following a low-carb diet.
  

• Dairy: Cheese, full-fat milk, and yogurt can be included in a ketogenic diet, which is often recommended by cardiologists.
  

Foods to Avoid

• People should avoid candy, soda, and packaged snacks.
  

• High-carb Vegetables: Potatoes, corn, and other starchy vegetables should be limited on a low-carb diet.
  

• Grains: Bread, pasta, and rice are typically avoided in a low-carb diet.

• High-sugar fruits: bananas, grapes, and pineapple.
  

Recipes for the Atkins Diet

• Stove-cooked chicken breast matches perfectly with sautéed broccoli, carrots, and onions, making it a delicious option for those on a low-carb diet.
  

• Salt-and-pepper-coated steak appears with roasted Brussels sprouts and mushrooms, a great option for a low-carb diet.
  

• A cooked salmon fillet rests on top of cauliflower rice, accompanied by steamed green beans.
  

• Eggs Florentine presents poached eggs stacked on sautéed spinach and ham strips, which guests can top with cheese or hollandaise sauce.
  

Final Remarks

Maintaining the Atkins diet lowers blood sugar levels and promotes weight loss, aligning with a low-carb diet approach that minimizes health problems.

Users need to talk with their doctor beforehand because the low-carb diet plan carries possible health problems over time, including a risk of heart issues. A steady diet plan combining all nutrient groups will help you succeed with healthcare when you factor in personal requirements.

💡 It's all about balancing fat, protein, and carbs. Plus, find out what to eat and what to avoid for the best results!💥

FAQs on What is the Atkins Diet and How Does It Work

Is the Atkins diet gluten-free, and does it effectively help achieve a low-carb lifestyle?

You can turn the diet gluten-free because it restricts gluten-containing grains by design.

The Atkins diet creates fat oxidation in the body when applied, promoting a high-protein diet that can help prevent weight gain.

Throughout ketosis, the body transforms fat into energy rather than using carbohydrates.

The Atkins program permits specific foods during its low-carb diet plan.

High-protein foods, healthy fats, and low-carb vegetables are essential components of a successful weight loss plan.

Does the Atkins diet permit sweet potato intake?

You should restrict consumption of these products due to their carb content.

What other low-carb dietary plans exist instead of following Atkins?

Beyond Atkins, people can choose to follow the South Beach Diet, Paleo Diet, or Mediterranean eating patterns as alternatives to a low-carb diet that emphasizes net carbs.

Will the Atkins diet plan help you lose weight effectively?

The diet helps weight loss through low-carb meals and recommends protein and fat foods.

Is it safe for you to use the Atkins diet as your eating plan?

Check with your healthcare provider to see if the low-carb diet fits your health status and target.

Related Studies

1. Title: Effects of ketogenic diet on health outcomes: an umbrella review of systematic reviews and meta-analyses

This umbrella review found that ketogenic diets are associated with weight loss, improved triglyceride levels, and decreased HbA₁c, but also noted a clinically meaningful increase in LDL-C.

Link https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02874-y

2. Title: Induction Phases of the Atkins Diet and South Beach Diet Decrease Exercise Capacity

This study observed a significant decrease in exercise capacity during the first two weeks of the Atkins diet's induction phase.
Link: https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/ 

3. Title: Modified Atkins Diet for Adults with Epilepsy

Research indicates that the Modified Atkins Diet can reduce seizure frequency by 50% or more in adults with epilepsy.

Link: https://www.epilepsy.com/treatment/dietary-therapies/modified-atkins-diet

4. Title: Long-term effects of a ketogenic diet in obese patients

The study found that a long-term ketogenic diet significantly reduced body weight and BMI without significant side effects.

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC2716748/

5. Title: Nutrient intake in low-carbohydrate diets in comparison to the 2020–2025 Dietary Guidelines

The study found that individuals on low-carbohydrate diets had insufficient intake of fiber, magnesium, potassium, and several vitamins, including A, E, D, and C.

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9991840/