The Atkins diet is ranked number 33 in world. Overall, the Atkins Diet gets a rating of 2.1/5. The Atkins diet is a well-known low-carb eating plan.
The current program allows you to select from a variety of eating styles based on your weight loss or health objectives. The firm, for example, describes Atkins 20 and Atkins 40 as keto diets.
According to the firm, the regimen will help the typical person lose 1 to 2 pounds every week. Individuals who are currently at a healthy weight level may adopt the Atkins diet to maintain their weight.
Diet Plan for 7 Days
While there are other variations in the diet, here is one example.
Day 1:
- 1 small tomato, 4–6 ounces eggs, 1/2 tablespoon oil, coffee;
- Atkins bar;
- 4–6 ounces tuna, 2 cups green salad, 1 tablespoon of dressing; 2 tablespoons peanut butter, 5 stalks celery;
- 4–6 ounces turkey, 1/2 cup sautéed spinach and mushrooms in olive oil
Day 2:
- 1/2 cup zucchini, 4–6 ounces eggs, 1/2 tablespoon oil, coffee; Atkins bar; 4–6 ounces ham, 1–ounce gouda, 1/2 cup sauerkraut;
- 30 almonds, 10 cherry tomatoes;
- 4–6 ounces venison, 1/2 cup sautéed bell pepper and kale in olive oil, almond milk
Day 3:
- 6 asparagus stalks, 4–6 ounces ham, 1/2 tablespoon oil, coffee;
- Atkins bar;
- 4–6 ounces chicken, 2 cups of green salad, 1 tablespoon of dressing;
- 1 ounce cheddar cheese and 1/2 cup sliced cucumber;
- 4–6 ounces beef, 1/2 cup sautéed broccolini and zucchini in olive oil, tea
Day 4:
- 1/2 cup beet, 4 to 6 oz. eggs, 1/2 tablespoon oil, coffee;
- Atkins bar;
- 4 – 6 ounces of salmon, 2 cups green salad, 1 tablespoon of dressing;
- 2 teaspoons whipped cream cheese, 1/2 cup sliced cucumber;
- 4 to 6 ounces of venison, 1/2 cup sauteed mushroom and green pepper in olive oil, herb tea
Day 5:
- 1/2 cup sauerkraut, 4–6 ounces ham, 1 ounce walnuts, coffee;
- Atkins bar;
- 4–6 ounces of hard-boiled eggs, 2 cups of green salad, 1 tablespoon of dressing;
- 1 ounce feta cheese, 3 marinated artichokes;
- 4–6 ounces venison, 1/2 cup sautéed mushroom and green pepper in olive oil, herb tea
Day 6:
- 6 asparagus stalks, 4 to 6 eggs, 1 ounce parmesan cheese, coffee;
- Atkins bar;
- 4 – 6 ounces trout, 2 cups spinach, 1 tablespoon olive oil;
- 2 tablespoons whipped cream cheese, 10 cherry tomatoes;
- 4 – 6 ounces lamb, 2 cups bok choy and mushrooms in olive oil, seltzer
Day 7:
- 1/2 avocado, 4 ounces eggs, 2 slices bacon, coffee;
- Atkins bar;
- 4 – 6 ounces halibut, 1/2 cup Brussels sprouts, 1 tablespoon oil;
- 2 teaspoons whipped cream cheese, 2 tablespoons peanut butter, 5 stalks celery
What You Can Consume
Proportions and some approved foods may fluctuate between Atkins programs and phases. But, expect to consume these foods when following the Atkins diet in general.
Fruits and vegetables, as well as legumes
- The Atkins diet encourages the consumption of non-starchy veggies. Consumers are encouraged to take 12 to 15 grams of net carbohydrates from these veggies per day during the most restrictive phase of Atkins 20 (Phase 1). Fruits and legumes can be added to Phase 2 of the Atkins 20 diet. Fruits and legumes are permitted at all times on the Atkins 40 and Atkins 100 diets.
- Mushrooms
- Spinach
- Celery
- Asparagus
- Tomatoes
- Artichokes
- Olives
- Cucumber
Beef, seafood, and cheese
Meat is not necessary on the Atkins diet. If you don’t want to eat meat, you can follow a vegetarian diet. Nonetheless, if you stick to the usual plan, you should eat a variety of proteins. Cheese is also on the list of approved foods, but Atkins suggests no more than 3 – 4 ounces per day. Nitrate-laced processed meats are not advised.
- Ham Chicken
- Parmigiano-Reggiano cheese
- Venison
- Salmon
- Sardines
- Lobster
- Veal
- Turkey
Seeds and nuts
Following two weeks on the Atkins 20, folks can start adding fiber-rich carb sources in 5 net carb increments.
- Walnuts
- Almonds
- The peanut butter
- Seeds of sunflower
- Flax
Oils
In the Atkins diet, you should consume a few tablespoons of extra fats each day, such as oils.
- Extra virgin olive oil
- Mayonnaise with no added sugar
- Butter
- Oil from canola
- Oil from walnuts
- Soy sauce
- Grapefruit oil
- Sesame seed oil
- Sunflower seed oil
- Saffron oil
Things You Shouldn’t Eat
Carbohydrate-rich foods are barred from the Atkins Diet.
Grains
Because the Atkins diet is low in carbohydrates, grains are not permitted.
- Bread
- Oats
- Flour
- Rice
- Cereal
- Crackers
- Pasta
Added Sugar
The Atkins diet excludes added sugars. Check the labels for hidden sugars.
- Soda
- Candy
- Treats with sugar
- Sugary coffee beverages
- Condiments containing sugar
Tips for Preparing the Atkins Diet
The Atkins diet plan is based on knowing how much carbohydrate is in your food. Those who follow this diet specifically count “net carbohydrates.” Net carbs are computed by adding the total grams of carbohydrates in a serving of food and subtracting the grams of fiber, sugar, alcohol, or glycerin (if applicable).
There are three Atkins diet plans based on daily net carbohydrate intake. Before selecting a program to manage a medical condition, the business recommends consulting with your healthcare professional for personalized guidance.
The program’s creator, cardiologist Robert Atkins, MD, modified his approach over time as fresh information on diet and nutrition became available. The Atkins diet continues to emphasize carbohydrate restriction but allows varied intake amounts based on users’ health goals. Individuals who are on Atkins diet are also encouraged to eat nutritious foods such as healthy fats, fiber-rich carbohydrates. And a variety of protein sources such as seafood, cattle, and poultry.
The Atkins diet is commonly thought to be primarily a weight loss diet. However, other people use it to control blood glucose, lower blood pressure, or achieve other health advantages. One of the diet’s primary goals is to assist in determining the ideal amount of carbohydrates for each individual’s body.
Net carbs are distributed across three meals and two snacks per day. This ensures the blood sugar levels remain steady throughout the day. These applications do not count calories, but they do provide portion-size recommendations. Also, certain foods (such as added fats) are restricted.
Atkins 20
The Atkins 20 plan is the original Atkins diet. This plan is for people who want to lose more than 40 pounds. Or have a waist size of more than 35 (for women) or 40 (for males), or have pre-diabetes or diabetes.
Participants on this regimen begin by consuming only 20 net carbohydrates per day. To achieve their energy requirements, they consume a variety of acceptable veggies, lean meats, cheese, and healthy fats. Following two weeks on Atkins 20, folks can start adding fiber-rich carb sources, 5 net carbs at a period. Gradually, learn to integrate more healthy carbohydrate options in order to reach and maintain their target weight.
Four Stages of The Atkins 20 program
- Induction phase: For two weeks or longer, keep net carbohydrates to a minimum.
- The phase of balancing: Gently increase grams of net carbohydrates to achieve the best carbohydrate balance.
- The phase of fine-tuning: make minor adjustments to achieve and maintain the goal weight for a month at the least.
- Maintenance for the rest of your life: Maintain your ideal weight by eating a healthy diet low in carbs.
Atkins 40
This plan provides a more flexible approach in which you can eat from all food groups from the start. The plan is intended for persons who want to lose 40 pounds or less, like a greater variety of food options or are breastfeeding and want to lose weight.
Atkins 100
This is the laxest Atkins diet plan, with 100 grams of net carbs allowed each day and no extra limits. It is intended for people who wish to maintain their present weight, enjoy a wide variety of dietary options, who are breastfeeding and want to maintain weight.