Which Atkins plan is right for me?
Now there are three different Atkins plans, losing weight couldn’t be simpler! Here’s a quick breakdown of each diet:
- Who is this version of the diet for? For those who have a substantial amount of weight to lose, this may mean staying in the induction phase for longer.
- How much weight do you need to lose? Those who have more than 40 pounds to lose.
- Medical conditions? Tailored for those who are pre-diabetic or diabetic.
- How many grams of carbs per day? 20
- Who is this version of the diet for? For those who have weight to lose, but not as urgently. It’s likely you will spend less time in the induction phase, if any.
- How much weight do you need to lose? Those who have less than 40 pounds to lose.
- Medical conditions? Safe to use for those who are breastfeeding*
- How many grams of carbs per day? 40
- Who is this version of the diet for? For those who want to maintain their current weight. Tailored to individuals wanting to live a healthy lifestyle.
- How much weight do you need to lose? Maintaining current weight
- Medical conditions? Tailored to those who are pregnant
- How many grams of carbs per day? 100
* Always consult your GP first for medical guidance.
What types of food should I eat?
The basis of this diet is consuming minimal carbohydrates; therefore, it begs the question which foods are low-carb? And which should I consume the most of to stick to the diet plan efficiently?
Here are some recommendations:
Foods to avoid:
- Sugar, of any kind, whether that artificial sugar e.g. soft drinks or natural sugar e.g. fruit.
- Grains, mainly wheat, but also including barley and rice.
- High-carb vegetables, such as turnips and carrots
- High-carb fruits, such as apples, oranges, pears, bananas
- Starches, foods including potato and sweet-potato
- Legumes, this mainly refers to beans such as lentils and chickpeas
Foods to consume:
- Meat, all types of meat including chicken, pork, beef and lamb
- Fatty fish, such as salmon or sardines, these are great for Atkins and also contain a lot of Omega-3.
- Low-carb vegetables, healthy leaves… such as kale, spinach or broccoli
- Full-fat dairy, this seems counterintuitive but trust the process, e.g. butter, cheese or cream.
- Nuts and seeds, another good healthy option, examples include walnuts, almonds and sunflower seeds.
This may all seem a tad technical for you but don’t lose hope. The basis works off a low-carb high-protein diet and the gradual re-introduction of more high-carb vegetables. See example below of typical induction phase meal:
- Breakfast: Low-carb vegetables with eggs, fried in coconut oil.
- Lunch: Chicken salad with olive oil, a sprinkling of nuts.
- Dinner: Steak and low-carb vegetables.
How much weight can I lose on an Atkins diet?
After an initial educational period, whereby you understand more about carbohydrates and which foods are high and low carb, you can see how your body specifically responds to the Atkins diet. This tailored approach ensures weight loss is consistent.
Typically, an average woman with over 50 pounds to lose can expect to shed 8 pounds in the first two weeks. And respectively for a man with the same weight loss goal, an average of 12 pounds would be lost. This expected amount of weight loss decreases with the number of pounds you’re aiming to lose in total.
Our top tips on the Atkins diet:
- Ensure that you give the induction phases your all
- Educate yourself on which foods, specifically vegetables are low-carb
- Commit to the detail of each phase
- Be sure to carry a low-carb snack at all times
A similar low-carb diet to Atkins is the Keto diet. Where the Atkins diet focuses on high-protein the Keto diet tends to focus on high-fat consumption. Also with the Keto diet, as previously mentioned, the dieter is aiming for a state of ketosis, therefore carbs are not re-introduced like they are on the Atkins diet.
Pros: choosing foods rather than calorie amounts
Cons: some initial weight lost is water-weight rather than fat-loss
If the Atkins diet sounds like you’re biting off more than you can chew, don’t worry. We have a range of diet plans for you to check out to make sure you hit your weight loss target.