Atkins Diet: Your comprehensive guide to the low-carb approach
The Atkins Diet has been a key player in the industry for years, at the helm of the food group-cutting, aesthetic-focused culture since the 1960s.
Developed by cardiologist Robert C. Atkins, the crux of the original food plan was restricting carbs, while eating as much protein and fat as you’d like. It was inspired by research found by Dr Alfred W. Pennington which revealed cutting starch and sugar could lead to weight loss, which Atkins put to the test on his own body. Finding it did indeed, he created the low-carb diet of all low-carb diets, which he published in his book Dr Atkins Diet Revolution in 1972 — the best-selling diet book ever, over 15 million and counting.
So far, so last century, you may say.
The diet, formally known as the Atkins Nutritional Approach, sparked the low-carb trend that ran throughout the nineties, noughties and beyond, adopted by a whole host of celebrities, from Jennifer Aniston to Kim Kardashian.
Studies back the science — with research highlighting the weight loss potential of low-carb diets since the nineties. Yet it's not been without criticism: it’s come under fire for giving a thumbs up to high levels of saturated fats and there's been more controversy around how long (and if) the weight stays off.
In recent years, a new and more balanced Atkins Diet has emerged, with the 2.0 addressing the health concerns, adding recommendations for protein limits.
What is the Atkins Diet?
Not unlike the Keto Diet, it works by cutting carbs until the body is working off its glycogen stores. Instead of burning carbohydrates, it has to burn fat.
The claim is that it can help you lose up to 15 lbs in two weeks, while not feeling hungry and keeping your energy levels up.
What is the new Atkins Diet?
Forget the old ‘eat as much protein as you possibly can’ line: the new and improved Atkins was introduced a few years ago, with a healthier, more varied and all-round realistic focus.
The original watch-the-carbs principle is still there, but the diet now gradually introduces good ones over a four-phase period, encourages eating more high-fibre vegetables, puts a focus on healthy fats and gives you a protein limit – around four to six ounces per meal, which is the recommended amount anyway.
The Atkins Diet's four stages
Depending on your weight-loss goals, you can start at any of the first three phases.
1. The induction phase
Cut almost all carbs from your diet until you’re only eating 20g per day, mainly from vegetables. This is significantly below the recommended 260g, so you’re relying on your fat stores for energy.
In this phase, you can't have most fruits, sugary baked goods, bread, pasta, grains, nuts or alcohol. You drink at least eight glasses of water a day.
You stay in this phase for at least two weeks, depending on your weight loss goals.
2. Balancing
In this phase, you keep avoiding foods with added sugar. But you start to slowly reintroduce carbs that are high in nutrients, such as more vegetables and berries, nuts, and seeds – between 25-45g a day in total.
3. Pre-maintenance
Again, in this stage, you slowly keep increasing the range of foods you eat – testing your tolerance to foods you’d previously cut out. You stay in this phase for a month when you reach your goal weight.
4. Lifetime maintenance
Staying low carb, with the knowledge of which you can include in your diet without gaining weight.
Atkins Diet: Food list
Yes to:
Fibre-rich, nutrient-dense veg, like courgette, broccoli, salad and squash
Lower sugar fruit, like berries, citrus, melons and apples
Complex carbs, like whole grains, legumes, nuts and seeds
Meats, like beef, lamb and chicken
Fatty fish and seafood
Full-fat dairy, like butter, cheese, cream and yoghurt
Nuts and seeds
Healthy fats, like olive oil and avocados
No to:
High starch veg, like potatoes and sweetcorn
Higher-sugar fruits, like mango, banana and pineapple
Sweets, like cakes, sweets and fizzy drinks
Simple carbohydrates, like pasta and white bread
What are the risks of the Atkins Diet?
Following the Atkins Diet could lead to some side effects, including:
Headache
Dizziness
Weakness
Fatigue
Constipation
Limiting carbohydrates on the Atkins diet can also increase the risk of insufficient fibre intake – which can change your gut microbiome and lead to health issues like constipation, diarrhoea and nausea.
Can you drink alcohol on the Atkins Diet?
In moderation — but stick to dry wines with no added sugars and avoid high-carb drinks, like beer.
Can you be vegetarian on the Atkins Diet?
You can, but be hyper-aware of getting sufficient levels of vitamins and minerals. By cutting out animal products, you also cut out a lot of classic protein sources, so swap in soy-based foods, like tofu, nuts and seeds.
What’s the verdict: Is the Atkins Diet healthy?
'You can eat vegetables from the start of the New Atkins diet, so you don’t have to lose out on nutrients,' explains Lovisa Nilsson, nutritionist at health and fitness app Lifesum. 'You can also introduce berries, nuts and legumes after two weeks and even wholegrains once you are within 10lbs of your goal weight.
'Although New Atkins allows greater freedom of choice, it’s still very important you have a healthy balanced diet. Low-carb diets can have an adverse effect on the body, for example, constipation and fatigue, so it’s crucial that you try and avoid this by keeping tabs on consuming enough energy.'
As always, consult a doctor or registered dietitian before starting a new weight-loss diet to make sure it’s right for your individual health needs.
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