Living Healthier – The Atkins Diet My last blog I talked about Vitamins and Supplements. Getting back to the theme of diet plans, today’s topic is The Atkins Diet. You have probably heard of this diet plan it has been extremely popular over the past several years.

What is the Atkins Diet?

The Atkins Nutritional Approach, has been detailed in many books and is credited with launching the low-carb diet trend.

The Atkins Diet How Does It Work?

The plan restricts carbs (carbohydrates) while emphasizing protein and fats. The diet has several phases to go through to achieve weight loss and weight maintenance. This plan will be a lifestyle change for most people.

Living Healthier - The Atkins Diet
Living Healthier – The Atkins Diet

What is the Purpose of the Atkins Diet?

The purpose of this diet as well as other diet plans, is to change your eating habits to help you lose weight and keep it off. This plan is a healthy approach to eating. The plan can help you to lose weight, boost your energy or help improve certain health problems, such as high blood pressure or metabolic syndrome, what you need to do is put in the effort. The main dietary focus of the Atkins Diet is eating the right balance of carbohydrates, protein, and fats for optimal weight loss and health.

Why the Atkins Diet?

The Atkins Diet has a variety of foods that are allowed. Some people are looking to change their eating habits.  Others want to limit certain carbs from their diet to lose weight. People with certain medical conditions have decided to use the Akins Diet because there are clinical studies that have shown the diet can help improve the medical conditions they have.

The 4 Phases of the Atkins Diet

Phase 1: Induction

In this phase, you cut out almost all carbohydrates from your diet. Most nutritional guidelines recommend you get 45 to 65 percent of your daily calories from carbohydrates. During this phase of the Atkins Diet, you will only get about 10 percent of your daily calories from carbohydrates by eating mostly vegetables such as asparagus, cucumber, broccoli, celery, peppers, and green beans. You should eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at every meal. The food you can’t have are most fruits, sugary baked goods, bread, pasta, grains, nuts, or alcohol. It is recommended that you drink eight glasses of water a day. Phase 1 of the Atkins Diet lasts at least two weeks, it will depend on your weight loss.

Phase 2: Balancing.

In this phase, you continue to eat a minimum of carbs from vegetables. You also keep avoiding foods with added sugar. Slowly put nutrient-rich carbs back into your diets, such as more vegetables, berries, seeds, and nuts. You stay in this phase until you are about 10 pounds (4.5 kilograms) from your goal weight.


Phase 3: Pre-maintenance.

In this phase of the diet, you continue to slowly increase foods you can eat such as fruits, starchy vegetables, and whole grains. Each week you can add approximately 10 grams of carbs to your diet. You must cut back if your weight loss stops. You will be in this phase until you reach your goal weight.


Phase 4: Lifetime maintenance.

Once you reach your goal weight, you move into this phase. You continue this way of eating for life.

Atkins Diet - Bars
Atkins Diet – Bars

Akins Diet Health Benefits

Weight loss

On the Atkins Diet, you may lose water weight, during the first phase. In phases 2 and 3 you will continue to lose weight if you don’t eat more carbs than your body can tolerate.

The main reason for weight loss on this diet is lower overall calorie intake from eating fewer carbs. Your food choices are limited, and you eat less since the extra protein and fat keep you feeling full longer. Both contribute to lower overall calorie intake.

Health benefits

The Atkins Diet plan can prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. There have been no major studies to show whether such benefits hold up for the long term or increase how long you live.


The Atkins Diet by drastically cutting carbs in the early phase of the program can result in some side effects such as headaches, fatigue, weakness, and dizziness. This diet isn’t appropriate for everyone. For example, the diet plan recommends that you consult your doctor before starting the diet if you take diuretics, insulin, or oral diabetes medications. In addition, people with severe kidney disease should not follow the diet, and the weight-loss phases of the diet aren’t suitable for women who are pregnant or breast-feeding.

 Last Thoughts

The Atkins Diet is one of many that are popular today. Losing weight is difficult and you should have a support team to help you achieve your end weight. Take it to step by step, setting a realistic weight loss goal. Maintaining your weight loss will result in a lifestyle change for you. It will be difficult at times and you might slip once and a while but if you keep trying and have the determination you will succeed. In the end, you will feel better, have more confidence, and set in place changes that will set the stage for you to live a healthier lifestyle.

I have placed some links to various products for the Atkins Diet.

Atkins – Eat Right Not Less Guidebook

Atkins Diet Plan 2020 Book

Atkins Advantage Shakes

Atkins Snack Bars

Atkins Endulge Treats