The Atkins Diet is a well-known low-carb dietary regimen that originated in the 1970s. By cutting carbs and increasing protein and fat, it trains your body to use fat for fuel rather than glucose, a process referred to as ketosis. For some, it's a lifesaver; for others, it's a diet that's difficult to adhere to.
We spoke to Dr Karthigai Selvi A, Head of Clinical Nutrition and Dietetics, Gleneagles BGS Hospital, Kengeri, Bengaluru, India, who explained how it works, its benefits, potential risks, and foods to eat or avoid.
What Is Atkins Diet?
“The Atkins Diet, created by Dr Robert Atkins in the 1970s, is a well-known low-carb diet used to develop weight loss and overall well-being. By cutting down tremendously on carbohydrate consumption and focusing more on proteins and fats, the diet seeks to convert the body's metabolism into burning fat for energy, or ketosis,” said Dr Selvi.
The 4 Stages Of the Atkins Diet
The Atkins Diet is divided into four stages, each characterised by specific goals and dietary advice:
Phase 1: Induction
- Goal: Begin weight reduction by inducing ketosis.
- Carbohydrate intake: Limit 20 grams of net carbs daily, primarily from high-fibre vegetables.
- Emphasis: High-fat, high-protein foods, and low-carb vegetables like greens.
- Duration: Generally lasts two weeks, but may be extended based on the particular objective.
Phase 2: Balancing
- Goal: Continue weight loss while gradually reintroducing certain carbs.
- Carbohydrate Intake: Slowly add nutrient-rich carbs, such as nuts, seeds, berries, and other vegetables.
- Focus: Watch the body's response to added carbs and make appropriate changes.
- Duration: Ongoing until the individual is 10 pounds from the target weight.
Phase 3: Pre-Maintenance
- Goal: Refine carb consumption to find the amount eaten without weight gain.
- Carbohydrate Intake: Gradually increase carbs by 10 grams per week, including fruits, starchy vegetables, and whole grains.
- Focus: Identify individual carb tolerance levels.
- Duration: Until desired weight is sustained for at least one month.
Phase 4: Lifetime Maintenance
- Goal: Sustain weight loss and a healthy lifestyle in the long term.
- Carbohydrate Consumption: Maintain the carb balance set in Phase 3.
- Focus: Balanced eating with adequate proteins, healthy fats, and restricted carbs.
- Duration: Indefinite, as a lifelong eating approach.
Also Read: Does the Atkins Diet Help In Losing Weight? Things To Know Before You Start
Benefits of the Atkins Diet
1. Weight Loss
"This is the biggest reason why people are attracted to Atkins. The diet restricts insulin levels and makes the body burn fat for fuel, which results in weight reduction, usually rapidly in the beginning," said Dr Selvi. In a 2020 study involving older adults with obesity, researchers discovered that those who adhered to a very low carbohydrate diet, similar to the Atkins diet, were able to shed some belly fat.
2. Reduced Hunger
Protein and fat are more satiating than carbohydrates, therefore, you might feel fuller longer. That translates to fewer snack attacks and midnight kitchen raids.
3. Improved Blood Sugar Control
This diet maintains blood glucose levels stable by not consuming sugar and high-carbohydrate foods, especially helpful for those who have insulin resistance or type 2 diabetes. As per a 2017 study, low-carb diets, such as the Atkins diet, may result in more weight loss and improvements in blood sugar, HDL (good) cholesterol, triglycerides, and other health indicators than low-fat diets.
4. Improved Heart Health
“Despite the fact that the diet contains high-fat foods, the majority of adherents experience improvement in their cholesterol levels, especially when they use healthy fats like olive oil, nuts, and fish,” added Dr Selvi.
5. No Calorie Counting
Unlike other diets, Atkins does not call upon you to weigh food or monitor calories obsessively. That makes it less mentally exhausting for some people.
Potential Risks and Considerations
While the Atkins Diet offers several benefits, it's essential to be aware of potential drawbacks:
1. Nutrient Deficiencies
By eliminating or restricting whole food groups, such as fruits, legumes, and whole grains, you might not get enough fibre, antioxidants, and some vitamins and minerals.
2. Digestive Issues
A 2020 study found that adhering to the Atkins diet, which limits carbohydrate intake, may increase the risk of insufficient fibre consumption. Fibre is essential for lowering the risk of heart disease and some cancers, managing appetite, and promoting healthy gut motility and microbiota.
3. Fatigue and Brain Fog (Initially)
As your body adjusts to metabolising fat instead of carbs, you will be tired, cranky, or fuzzy. This 'low-carb flu' usually goes away in a few days.
4. Long-Term Sustainability
It can be challenging to avoid bread, pasta, rice, and sweets for life. Not everyone can or wants to maintain that. Additionally, it can be socially limiting.
5. High Saturated Fat Intake
"When followers overindulge in red meat and cheese without balancing with healthy fats, they can increase their unhealthy (bad) LDL cholesterol, which isn't heart-healthy," said Dr Selvi.
Foods to Enjoy and Avoid
| Foods to Add | Foods to Cut Back or Avoid |
| Proteins: Meat, poultry, fish, eggs | Fruits: Bananas, grapes, apples (particularly in initial stages) |
| Fats: Butter, olive oil, avocado | Legumes: Beans, lentils |
| Low-Carb Vegetable: Spinach, kale, broccoli, cauliflower | Grains: Bread, pasta, rice |
| Nuts and Seeds: Almonds, flaxseeds, chia seeds | Sugary Foods: Soda, candy, baked goods |
| Dairy: Cheese, cream, unsweetened yoghurt | Starchy Vegetables: Potatoes, corn, peas |
Also Read: 7 Most Popular Weight Loss Diets From Around The World
Variations of the Atkins Diet
To suit various requirements, the Atkins Diet has variations:
- Atkins 20: The first program, starting with 20 grams of net carbs per day.
- Atkins 40: It allows 40 grams of daily net carbs, helpful for patients with less weight to lose or who wish for a less restrictive regimen.
- Atkins 100: Designed for stabilisation weight, permitting 100 grams of daily net carbs.
Tips To Follow While Following Atkins Diet
- Plan Meals: Preparing in advance avoids the temptation of high-carb foods.
- Stay Hydrated: Sufficient water consumption facilitates digestion and regulates hunger.
- Monitor Progress: Tracking food intake and weight encourages motivation and identifies patterns.
- Get Help: Encouragement and support can be obtained from a nutritionist or support groups.
Message From The Expert
Dr Selvi concluded, "The Atkins Diet is a systematic diet for losing weight and obtaining a healthier state with carbohydrate restriction. While it has been successful for many, personal health needs should be considered and medical personnel advised before making major diet changes. As a dietitian, I don't recommend such a diet for weight reduction and heart health. Weight reduction is important, but it should be sustainable without any deficiencies or side effects."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]
Frequently Asked Questions
1. What is the fastest way to lose weight on the Atkins diet?
The Atkins diet is a popular low carbohydrate eating plan developed in the 1960s by cardiologist Robert C Atkins. It restricts carbohydrates,while focusing on protein and fats. Our body fat burns quickly without carbohydrates in our diet. This is the fastest way to lose weight in the Atkins diet.
2. How many carbs can you eat on Atkins?
The diet starts with Phase 1, cutting carbs to 20g daily for two weeks, with plenty of protein and water. Phase 2 adds 12–15g carbs from veggies, berries, nuts, and seeds until about 4.5 kg is lost. Phase 3 slowly reintroduces fruits, starchy veggies, and whole grains, adding 10g carbs weekly until goal weight is reached. Phase 4 focuses on maintaining that weight with a balanced diet including eggs, fish, nuts, cheese, tea, and even occasional treats like chocolate shakes.
3. Can vegetarians or vegans follow the Atkins Diet?
Yes, vegetarians/vegan can follow the Atkins diet by substituting plant based protein sources like soy,egg,cheese, yoghurt,nuts,seeds, legumes, quinoa, avocado, coconut oil,olive oil etc.
4. How does the Atkins diet work?
In the Atkins diet, we use fat for energy and cut carbohydrates out of our diet. Generally, our body utilises carbohydrates for energy. When you use fat for energy, it increases the ketone levels in the blood. Without carbohydrates in your diet, your fat burns quickly, helping you to lose weight.