Everything You Need to Know About the Atkins Diet

Reviewed by: Dr. Steven Knauf, D.C.

By: Brandi Goodman

Dozens of diets have been praised as “the best,” “elite,” “most worthwhile,” “best for weight loss,” and so on. With so many options available and so many people endorsing each one, it can prove difficult to determine which choice is truly right for you.

The Atkins diet has been around since the 1960s and became particularly popular in the early 2000s. With it still going strong this many years later, Atkins is one option you may want to consider trying. After all, it does have a track record.

What is the Atkins diet, and how does it differ from other low-carb options?

The Atkins diet, created by Robert C. Atkins in the 1960s, revolutionized weight loss by targeting carbohydrates as the key culprit in weight gain. By limiting carbs, the body shifts to burning fat for energy, promoting weight loss. While Atkins' book was published in 1972, the diet surged in popularity in the early 2000s. Actor Rob Lowe joined as a spokesperson in 2018, having followed the diet since his 30s and continuing into his 60s, showcasing its long-term effectiveness.

Many popular low-carb diets, including the keto diet, typically set a daily limit for total carbohydrates. However, the Atkins diet uses a different approach, focusing on "net carbs" rather than total carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates listed on a nutrition label.

Total Carbohydrates - Fiber - Sugar Alcohols = Net Carbs

For instance, if a product contains 15 grams of total carbohydrates, 8 grams of fiber, and 4 grams of sugar alcohols, the net carb count would be 3 grams. This calculation allows for a wider range of food options while following the Atkins diet.

Phases and goals

The Atkins diet is broken into four phases, each with its own goal.

Phase 1: Induction - The first phase is meant to cut out carbs, boost your weight loss, and stabilize your blood sugar levels. It’s also referred to as Atkins 20 because it requires you to consume no more than 20 grams of net carbs per day. You’ll follow this phase for two weeks.

Phase 2: Balancing - The balance phase is also called Atkins 40. You can have up to 40 net grams of carbs each day during this period. You’ll also add some fruit, nuts, and low-carb vegetables back into your diet that weren’t allowed during the first phase.

Phase 3: Pre-maintenance - As you continue striving for your goal weight, you can gradually add 10 more grams of net carbs per week to your diet. This pre-maintenance phase lets you continue to lose while preparing your body to handle more carbs.

Phase 4: Lifetime maintenance - The final phase of the Atkins plan is for lifetime maintenance. This is the phase you will remain in for the rest of your life—or the rest of the time you plan to follow this diet. Your allowance now is about 100 grams of net carbs per day.

Is the Atkins diet sustainable?

The Atkins diet is sustainable as long as you follow the four phases and continue in the lifetime maintenance phase. It is not sustainable in phase one, two, or three alone. It also may not be sustainable if you're experiencing any health issues or vitamin deficiencies.

Tips to make it sustainable

To ensure you’re sustaining your diet, be sure to consume a variety of foods. Eating the same few foods daily will get old quickly and make it more likely that you’ll revert to prior eating habits. Switch up your meals and snacks so you feel satisfied.

Risks or side effects of Atkins

You should be aware of possible side effects so you can monitor for them after starting Atkins. Because you’re restricting carbs and making sudden changes, especially in the first phases of the diet, you could see some nutrient deficiencies. You may experience kidney problems, constipation, low blood sugar, headaches, dizziness, and weakness. Monitor any changes and discuss them with your doctor. The Atkins diet may not be right for you, or you may simply need to take a supplement to receive the nutrients you’re missing. You should not start Atkins if you're pregnant or have kidney disease.

How Atkins impacts long-term health and weight maintenance

Most diet plans are not intended to be followed forever. However, Atkins implements a final phase that allows for lifetime maintenance. As long as you're following this phase properly and working alongside your doctor to monitor any changes to your health, you should be able to manage your weight and maintain your health long-term. If any health problems do arise, your doctor may recommend going off this diet.

What nutrition experts say about Atkins

Nutrition experts are divided on Atkins. Some agree that the diet is worthwhile because it results in weight loss and improved health markers such as better blood sugar and cholesterol levels. Yet, some worry that the amount of fat and protein from animal sources could lead to heart disease or cancer over time. As long as you’re reaching the final phase of the plan and not attempting to stay in the early phases forever, it should quell these concerns.

Potential health benefits of the Atkins diet

Because Atkins focuses on lean protein and healthy fat—and cuts out processed foods—it has the potential to lower your bad cholesterol and increase your good cholesterol. Because you’ll be burning body fat instead of carbohydrates for fuel, you also have significant potential to lose weight. Your blood sugar levels should also remain at optimal levels because you're no longer consuming excessive sugar and processed foods.

Foods to eat and avoid on Atkins

Atkins is a low-carb diet that encourages eating more protein and fats. You should eat foods that fit these categories and avoid foods that don’t.

Foods to eat

Eat plenty of low-carb and high-fat foods. Meat is one of the primarily recommended foods on this diet. Fish, chicken, turkey, beef, venison, veal, and pork are all acceptable. You can also eat eggs, which are high in protein, fats and oils such as butter, olive oil, sesame oil, cold-pressed vegetable oil, and clear broth with no added sugar. You can also enjoy plenty of vegetables, including spinach, celery, radishes, broccoli, cucumbers, cauliflower, asparagus, avocado, eggplant, kale, bell peppers, yellow squash, and more.

Foods to avoid

During the first couple of phases, you’ll want to avoid high-carb foods, such as bananas, oats, sweet potatoes, rice, carrots, beans, quinoa, and milk. They can be consumed in moderation once you reach the final phase. Processed foods are always off limits, including sugary cereals, candy, cakes, pastries, sweetened yogurt, pizza, and pasta. However, if you get a craving during the fourth phase, don’t feel as though you can’t indulge once in a while. A very occasional treat is fine compared to a daily indulgence.

Change your dietary habits and more

No matter which diet or meal plan you choose to follow, changing your dietary habits for the better is a worthwhile goal. Eating more vegetables, fruits, and protein is encouraged for most people. Add in more exercise, more water, and routine chiropractic care, and these healthy habits you’re choosing can enhance your well-being. The Joint Chiropractic encourages you to make changes today for a healthier tomorrow.

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