The Atkins diet, commonly suggested for weight reduction, is a diet that restricts carb intake. Advocates of this diet argue that refraining from high-carb foods allows for unlimited consumption of protein and fat while still achieving weight loss. Extensive research conducted since the early 2000s indicates that low carb diets are successful in weight reduction and offer diverse health benefits without requiring calorie tracking.
Dr. Robert C. Atkins was the initial promoter of the Atkins diet, and in 1972, he authored a top-selling book on the subject. Since then, the Atkins diet has been utilized by people across the globe, and numerous other publications have been produced on the topic.
In the past, the diet was thought to be detrimental to one’s health largely because of the significant amount of saturated fat it contained. At present, there is ongoing controversy among experts regarding the impact of saturated fat on heart disease and overall wellbeing.
Numerous studies indicate that consuming saturated fat can increase LDL (harmful) cholesterol levels, which is a contributing factor to the development of cardiovascular disease.
According to a recent analysis conducted by the American Heart Association on the effect of saturated fat on heart disease, substituting saturated fat with polyunsaturated fat could assist in decreasing the likelihood of cardiovascular disease by roughly 30%. Various other reviews have also indicated that substituting saturated fat with polyunsaturated fats in your diet lessens the possibility of experiencing cardiovascular events such as heart attacks and strokes.
On the other hand, some studies on the literature indicate that there is no connection between reducing the consumption of saturated fats and decreasing the probability of developing or succumbing to cardiovascular ailments. Additionally, certain specialists argue that not all types of saturated fats elicit the same impact on the risk of heart disease, while others maintain that concentrating on particular nutrients is less significant than focusing on the diet as a whole.
Research indicates that the Atkins and other low carbohydrate diets may produce more weight loss and greater enhancements in blood sugar, HDL (beneficial) cholesterol, triglycerides, and other health indicators in comparison to low-fat diets.
It seems that the effect of low carb, high fat (LCHF) diets such as the Atkins diet on LDL (bad) cholesterol levels varies depending on the individual.
During a research involving 30 young adults with average weight, it was observed that adhering to an LCHF diet for a duration of 3 weeks produced a considerable increase in LDL (hazardous) cholesterol, as well as total cholesterol and HDL (beneficial) cholesterol when compared to the control group.
Nevertheless, the response of individuals’ LDL to the diet differed significantly as there was a substantial range in the percentage increase in bad cholesterol, which varied from 5 to 107 percent.
In 2021, a study involving healthy women aged 18-30 with normal weight examined how an LCHF ketogenic diet affected their LDL (harmful) cholesterol. The study revealed that consuming a highly saturated fat-based LCHF diet for four weeks caused a significant increase in LDL (harmful) cholesterol levels in all participants compared to a control diet.
It is recommended to monitor your cholesterol levels while attempting an LCHF diet such as Atkins in order to evaluate your body’s reaction. A possible explanation for the weight loss benefits of low carb diets could be that decreased carb intake coupled with increased protein consumption can lower appetite, leading to a natural reduction in caloric intake.
There is conflicting evidence regarding the impact of saturated fat on LDL (harmful) cholesterol and cardiovascular disease. Prior to embarking on the Atkins diet, which may lead to higher saturated fat consumption, it is wise to consult your physician and keep a close eye on your health.
The following foods are advised to be avoided or limited for those following the Atkins diet:
- sugar: found in soft drinks, fruit juices, cakes, candy, ice cream, and similar products
- grains: wheat, spelt, rye, barley, rice
- “diet” and “low fat” foods: are sometimes very high in sugar
- high carb vegetables: carrots, turnips, etc. (induction only)
- high carb fruits: bananas, apples, oranges, pears, grapes (induction only)
- starches: potatoes, sweet potatoes (induction only)
- legumes: lentils, beans, chickpeas, etc. (induction only)
These foods should form the basis of your diet when following the Atkins diet.
- meats: beef, pork, lamb, chicken, bacon, and others
- fatty fish and seafood: salmon, trout, sardines, and mackerel
- eggs: omega-3 enriched or pastured — most nutrient-dense
- low-carb vegetables: kale, spinach, broccoli, asparagus, and others
- full-fat dairy: butter, cheese, cream, full fat yogurt
- nuts and seeds: almonds, macadamia nuts, walnuts, sunflower seeds
- healthy fats: extra virgin olive oil, coconut oil, avocados, and avocado oil
Center your meals on a protein source rich in high fat content, coupled with an abundance of vegetables, nuts, and a few wholesome fats.
Beverages
These are a few beverages that meet the requirements of the Atkins diet.
- Water. As always, water should be your go-to beverage.
- Coffee. Coffee is high in antioxidants and may offer health benefits.
- Green tea. Green tea is also high in antioxidants.
Consuming alcohol in moderation is acceptable on the Atkins diet. Opt for dry wines with no added sweeteners and steer clear of high carbohydrate beverages such as beer.
Phases of the Atkins Diet
It is possible to begin the first three phases of the Atkins Diet according to your weight-loss objectives.
During the first phase, known as the Induction phase, the intake of carbohydrates is decreased significantly in the diet, leaving a consumption of only 20 net grams of carbs per day, which come primarily from vegetables.
Most nutrition guidelines recommend deriving about 50% of your daily calorie intake from carbohydrates, but in this case, the recommended amount is only 10%. You should aim to consume 12 to 15 grams of net carbs per day from “foundation” vegetables like asparagus, broccoli, celery, cucumber, green beans, and peppers.
During this stage, it is required to include protein-rich foods, including fish, shellfish, poultry, meat, eggs, and cheese, in every meal. There are no restrictions regarding oils and fats. However, fruits, sugary baked goods, breads, pastas, grains, nuts, and alcohol are not allowed. A minimum of eight glasses of water per day is recommended. The duration of this phase is at least two weeks, contingent upon your weight loss progress.
During Phase 2, you should maintain a diet that includes at least 12 to 15 grams of net carbs from foundation vegetables. Additionally, it’s important to continue avoiding foods that contain added sugar.
As you continue to shed pounds, you may gradually reintroduce nutrient-rich carb sources, including vegetables, fruit such as berries, nuts, and seeds. This phase persists until you are approximately 10 pounds (4.5 kilograms) away from your desired weight.
The third phase is called Pre-maintenance, where you gradually expand your food options by incorporating fruits, starchy vegetables, and whole grains. You may include around 10 grams of carbohydrates in your weekly diet while being mindful of any fluctuations in weight loss. This phase lasts until you attain your desired weight.
Upon achieving your desired weight, you will transition to the fourth and final phase known as Lifetime Maintenance, during which you will sustain your current dietary habits for the rest of your life.
A typical day’s menu on the Atkins Diet
Here’s a look at what you might eat during a typical day on phase 1 of the Atkins Diet:
- Breakfast. Egg-filled avocado with prosciutto. Acceptable drinks include coffee, tea, water, diet soda and herbal tea.
- Lunch. Baby kale and blue cheese salad with hazelnut dressing, along with an allowable drink.
- Dinner. Salmon and steamed artichoke with homemade lemon mayonnaise, along with an allowable drink.
- Snacks. You typically can have two snacks a day. Snacks may include an Atkins Diet product, such as a chocolate shake or granola bar. Or you can have a simple snack such as celery and cheddar cheese.
The results of the Atkins Diet
Weight loss
According to the Atkins Diet, it is possible to shed a considerable amount of weight during the introductory phase which lasts for two weeks, though such outcomes are not regarded as standard. Additionally, the diet acknowledges that you may initially lose water weight. As long as you do not consume more carbohydrates than your body can handle, phases 2 and 3 promise to help you keep dropping pounds.
Any diet plan that limits calorie intake can help people shed pounds, although only in the short run. In the long run, research suggests that low-carb diets such as the Atkins diet prove no more effectual than conventional weight-loss diets when it comes to dropping weight. Regardless of the diet plan followed, a majority of people tend to regain the weight they initially lost.
The primary cause of weight loss on the Atkins Diet is a reduction in overall calorie intake due to decreased carb consumption, as carbs typically account for more than 50% of calories consumed.
According to certain research, alternative factors exist for the weight reduction achieved by following the Atkins Diet. Your weight may decrease due to the constraints on your food options, resulting in a decreased consumption of food as the higher intake of protein and fat increases feelings of fullness. Consequently, your overall calorie intake declines due to these combined effects.
Health benefits
According to the Atkins Diet, following its meal program can prevent or enhance severe medical conditions such as metabolic syndrome, high blood pressure, diabetes, and heart disease. In reality, most diets that aid in losing extra weight can decrease or even reverse the chances of developing heart disease and diabetes.
Other than low-carb diets, many weight-loss diets can have a positive impact on blood cholesterol and blood sugar levels for a limited period of time. An analysis indicated that the Atkins Diet could lead to better heart health as the individuals who followed it experienced an improvement in their triglycerides. However, there are no significant studies that reveal if these advantages can be sustained over time or contribute to an increase in lifespan.
According to certain health professionals, consuming a significant quantity of fat and protein derived from animals, as allowed on the Atkins Diet, may enhance your susceptibility to heart disease or certain types of cancer. However, the potential threats that the Atkins Diet may present in the long run remain uncertain as the majority of research conducted on it have encompassed a period of two years or less.
The risks of the Atkins Diet
The early phase of the Atkins Diet may bring about various side effects due to the drastic reduction of carbohydrates.
- Headache
- Dizziness
- Weakness
- Fatigue
- Constipation
Reducing carbohydrate intake significantly in certain diets can also limit essential nutrients and fiber, leading to health issues such as constipation, diarrhea, and nausea. However, incorporating high-fiber, nutrient-dense whole grains into carbohydrate consumption can enhance the health benefits of low-carb diets like the Atkins Diet.
It is possible that following the phase 1 recommended carbohydrate intake of less than 20 grams per day can induce ketosis.
When the body lacks enough carbohydrates to produce sugar (glucose) for energy, it undergoes ketosis wherein stored fat is broken down resulting in the accumulation of ketones. The symptoms of ketosis may manifest as nausea, headache, mental exhaustion, and halitosis.
Moreover, the suitability of the Atkins Diet cannot be generalized. It is advised to check with your healthcare provider before commencing the diet if you take diuretics, insulin or oral diabetes medications. Moreover, individuals with severe kidney disease should avoid following the diet, and women who are pregnant or breastfeeding should refrain from the weight-loss phases of the diet.
If you are committed to the Atkins diet, it may be worthwhile to purchase or borrow one of the Atkins books to enhance your understanding before commencing. Nonetheless, the comprehensive instructions provided in this article are sufficient to ensure success.
Although effective in weight loss, the Atkins diet may not suit everyone due to accessibility issues with fresh produce and quality meat. Dependence on these expensive foods may pose a financial challenge for many people.
Furthermore, it has been demonstrated that individuals who follow restrictive diets are more likely to develop disordered eating patterns.
Individuals who possess elevated levels of cholesterol or are at a heightened risk of developing heart disease are advised to closely observe their cholesterol levels for any adverse fluctuations during their adherence to the Atkins diet. Diabetic individuals should seek professional guidance from their physician prior to starting the Atkins diet.
Furthermore, the Atkins diet is not recommended for those with renal conditions and expectant mothers. It is imperative to seek medical advice from a physician or a licensed nutritionist before embarking on a weight loss regimen to ensure that it aligns with your specific health requirements.
If the restrictions of the Atkins diet seem overly constrictive, yet you desire to adhere to a diet containing lower amounts of carbohydrates, contemplate progressively substituting minor food items weekly. For example, forgoing bread during dinnertime in favor of another serving of veggies or enjoying nuts and veggies as a snack instead of pretzels or chips.