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Weight Loss - Diet Plans - Atkins

Choose food types rather than fixating
on calories!

Atkins Diet Plan

What is the Atkins diet?

The Atkins diet explores a plan whereby the dieter chooses food types rather than fixating on calories. While in some ways the quantity of food consumed is a proportion of the diet, the crux of this diet plan is understanding the types of food and how your body stores the different groups of food eaten in your body. 

This low-carb diet ensures you consume enough calories to satisfy the body’s hunger level, whilst creating a fat-burning metabolism, ensuring less fat is stored. By consuming less carbohydrates, this helps the body burn previously stored fat as a source of fuel rather than burning sugar. This leaves you feeling fuller for longer.

Who is this diet for?

This is a great all-in-one solution for anyone looking to improve their health or lose weight. Low-carb diets aren’t one size fits all and there are several versions of the diet adapted over a number of years, and considering continuous research in the area. Everybody’s different and some people will respond better to different versions of low-carb diets.     


Why Atkins specifically?

The Atkins diet is often more highly recommended than its counterparts such as the Keto diet as it is adaptable according to your weight loss goals. This diet’s low-carb approach see’s three different versions: Atkins 20; Atkins 40 and Atkins 1000.

Weight Loss – Diet Plans – Atkins

      Atkins Diet Plan

Atkins Diet Plan FAQs

What Is The Atkins Diet?

Created by Robert Atkins, the Atkins diet is a low-carbohydrate fad diet.

What Do You Eat On The Atkins Diet?

Typical foods that you eat on this diet plan include meats such as Beef, pork, lamb and chicken. Fish Salmon, trout, sardines, etc. Eggs, Low-carb vegetables and full-fat dairy.

What Can You Not Eat On Atkins Diet?

You do not eat fruit, bread, pasta, grains, starchy vegetables, or dairy products other than cheese, cream or butter. During the first two weeks no nuts or seeds.

How Long Does It Take To Start Losing Weight On Atkins?

With the Atkins Diet it claims that you can lose unto 15 pounds in the first two weeks of phase 1. The Atkins Diet also acknowledges that initially you may lose water weight.

What Can You Eat The First Week Of The Atkins Diet?

Phase 1 For around 2-weeks only eating high-fat and high-protein foods with low-carb vegetables like leafy greens. This kick starts your weight loss.

How does the Atkins diet work?

The Atkins diet is made up of a 4-phase plan. The crux of these phases is low-carbs and high-protein with plenty of low-carb vegetables. The basis of the phases is:

  • Phase 1 (induction): For around 2-weeks only eating high-fat and high-protein foods with low-carb vegetables like leafy greens. This kick starts your weight loss.
  • Phases 2 (balancing): Gradually re-introducing other items such as nuts and small amounts of fruit.
  • Phase 3 (fine-tuning): As you approach your weight loss goal, it is then you add more carbs until your weight loss reaches a plateau. 
  • Phase 4 (maintenance): In this phase, you are able to eat as many healthy carbs as your body can digest without you regaining weight.

These phases may look slightly overwhelming and strict to stick to. The complexity is slightly unnecessary. Considering you maintain a low % of carbs, typically less than 20 grams, the diet suggests you will lose weight. 

Some fellow individuals trying to lose weight will skip phase 1/the induction stage and incorporate plenty of low-carb vegetables into their diet from the get go. Others will maintain the induction phases for as long as possible, this is also referred to as the Keto diet, or a classic low-carb diet. For those wishing to follow the Atkins diet meticulously, it is split into 3 individual tailored plans, these are Atkins 20, Atkins 40 and Atkins 100.       

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:

Atkins 20

  • 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 


Atkins 40

  • 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


Atkins 100

  • 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:

  1. Ensure that you give the induction phases your all
  2. Educate yourself on which foods, specifically vegetables are low-carb 
  3. Commit to the detail of each phase
  4. Be sure to carry a low-carb snack at all times 


Keto diet: 

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.

Further Info for Weight Loss

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Weight Loss Diet Plans Atkins Diet