What is Atkins Diet? | Pros & Cons of Atkins Diet | Fitness Yodha

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What is Atkins Diet? | Pros & Cons of Atkins Diet

What Is Atkins Diet?

The Atkins diet is one of the world’s best-known low-carb diets. A low-carbohydrate diet refers to a diet in which the intake of carbohydrate-rich foods, such as cereals, fruits, sugar, and starchy products, is limited. In the Atkins diet, the diet consists mainly of proteins and fats. Avoiding carbohydrates is aimed at the body's state of ketosis, where the body moves instead of carbohydrates to use its own fat stores as a source of energy to maintain its function.


The great popularity of the Atkins diet is based on the fact that it does not severely limit the amount of food or its caloric content. Thus, the dieter does not have to suffer from constant hunger, and at the same time, the appetite is reduced. The Atkins diet also does not require calorie counting, which is difficult for many. The dieter also does not have to give up all the delicacies, but eating cheeses, for example, is allowed. Indeed, many who swear by Atkins describe the diet as comfortable and easy to follow. Therefore, it is possible to make it a permanent lifestyle, in which case the achieved weight loss will also remain.

At all stages of Atkins, a regular eating rhythm, adequate water intake, and exercise are an essential part of the diet. During the first days of the diet, headaches and weakness may occur in people who are not accustomed to a low-carbohydrate diet.

After about a week, however, it feels easier, and many dieters feel refreshed. This is due to the formation of ketones in ketosis and the fact that the brain prefers to use ketones as fuel.

You can find a lot of good experiences with this diet online.


The Atkins Diet consists of four stages, which are:

  1. start-up phase

  2. weight loss phase

  3. pre-maintenance phase

  4. maintenance phase

The purpose of the start-up phase is to kick-start weight loss effectively by helping the body move from burning carbohydrates to burning the body’s own fat. At the same time, it is desired to break the body's carbohydrate dependence.

This is done by dropping the number of carbohydrates to a minimum. When the body receives enough carbohydrates, it enters a state of ketosis, which uses the fat stored in the body as fuel, causing the weight to drop.

From the initial stage to the weight loss stage, the amount of carbohydrates is still small, but still slightly higher than in the initial stage. The weight loss phase is continued until the target weight is only a few kilograms away.

Pre-maintenance Phase

The weight loss phase is followed by a pre-maintenance phase. At this point, carbohydrates are gradually added to the diet so that weight loss is slowed down. The pre-maintenance phase is continued until the target weight is reached.

Maintenance Phase

In the last or maintenance phase, more diet is possible compared to the previous phases. The amount of carbohydrates allowed is also higher than before. At this point, the diet is to be transformed into a lifestyle that is permanent.

Atkins Diet pros

  • You are allowed to eat as much food as you want. In traditional diets, the number of calories is limited.

  • Hunger stays away.

  • Fast weight loss.

  • The diet is reasonably easy to follow - the foods and ingredients allowed are clearly defined.

Atkins Diet cons

  • If the majority of the fats you eat in your diet are high, your diet may be detrimental to your heart health.

  • Due to the low fiber content of the diet, constipation may occur.

  • The ketone state causes fatigue, nausea, and headaches in some people, at least at the beginning of the diet. Diabetics or people with heart and kidney problems should always consult a doctor before starting a low-carbohydrate diet.

  • For some, it causes bad breath.


Atkins Diet start-up Instructions

  • Eat either three normal-sized meals or four to five small meals a day.

  • Don't skip meals. And don’t eat for more than six hours during the day.

  • Eat at least 115 to 175 grams of high-protein food with every meal (up to 225 grams if you’re a tall man).

  • Eat 20 grams of carbohydrates a day.

  • 12 to 15 grams of carbohydrates should come from salads and cooked vegetables.

  • You can take an iron-free multivitamin pill or tablet daily as well as an Omega-3 supplement to make sure you get all the nutrients you need.

  • Drink at least 8 glasses of water (or other permissible fluid) daily.

Permitted foods

  • Meat: bacon, beef, ham (whole meat), lamb, pork, and veal.

  • Fish: salmon, trout, tuna, sardines, cod, and herring.

  • Poultry: chicken, turkey, duck, goose, pheasant, and quail.

  • Seafood: shrimp, crab, mussel, lobster, oyster, and octopus.

  • Eggs max 3 pcs per day.

  • Cheese: Blue Cheese, Brie, Cheddar, Cream Cheese, Emmental, Feta, Parmesan, Gouda, Goat Cheese, Mozzarella (made with whole milk).

  • Vegetables: asparagus, eggplant, beans, broccoli, cauliflower, cucumber, mushrooms, tomato, sauerkraut, spinach, turnip, paprika, spring onion, celery, bamboo shoots, radish, mushrooms, onions, olives (black and green), avocado, and green salad.

  • Drinks: water, mineral water, coffee, tea, light drinks, soy/almond milk, and cream.

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Atkins Diet Recipes

I REMEMBER DIET

There is no limit to the amount of food and no calories. 

Days 1 and 8

Breakfast: eggs and a variety of vegetables fried in coconut oil

Lunch: chicken salad with olive oil and a handful of nuts

Snack: Greek yogurt

Dinner: beef steak and vegetables

Evening snack: whole meat sausage and fatty cheeses

Days 2 and 9

Breakfast: bacon and eggs

Lunch: chicken and vegetables

Snack: a handful of nuts

Dinner: beef steak and vegetables

Dinner: Greek yogurt and berries

Days 3 and 10

Breakfast: vegetable sommelier

Lunch: shrimp salad and olive oil

Snack: whole meat cut and fatty cheeses

Dinner: minced meat and vegetables fried in a pan

Evening meal: boiled eggs

Days 4 and 11

Breakfast: eggs and a variety of vegetables fried in coconut oil 

Lunch: minced meat and vegetables fried in a pan

Snack: a handful of nuts

Dinner: baked salmon and roots

Evening snack: whole meat sausage and fatty cheeses

Days 5 and 12

Breakfast: bacon and eggs

Lunch: chicken salad with olive oil and a handful of nuts

Snack: boiled eggs

Dinner: meatballs in cream sauce and green salad

Dinner: Greek yogurt and berries

Days 6 and 13

Breakfast: vegetable sommelier

Lunch: meatballs in cream sauce and green salad

Snack: boiled eggs

Dinner: Pork chops and vegetables

Evening meal: a handful of nuts

Days 7 and 14

Breakfast: bacon and eggs

Lunch: Pork chops and vegetables

Snack: Greek yogurt

Dinner: grilled chicken wings and vegetables

Evening meal: boiled eggs


ORIGINALLY WRITTEN BY - FITNESS YODHA