Atkins Diet

“The revolutionary Atkins diet” was released back in 1972. The book became a bestseller in a couple of decades, and its author was named “Man of the Year”. Lots of people worldwide used this diet to lose excess weight, yet some of them lost their health instead of kilograms.

Sweets are banned, while meat is allowed in any quantities throughout the entire diet course.

The main principle of the Atkins diet is almost a complete abandonment of sweet. Waiver of sweet foods helps reduce the amount of edible carbohydrates. Thus, you reduce the production of insulin, which stimulates the formation of excess fat. Robert Atkins Diet is divided into 4 stages:

The first phase lasts two weeks

The duration of phase 2 and 3 is calculated on an individual basis
The goal of phase 2 and phase 3 is to understand what amount of carbohydrates is critical for weight loss. To do so, you have to fix, which daily amount of carbohydrates consumed promotes weight stabilization or increase.

Phase 4 is intended to maintain the results obtained.

First Phase Of The Atkins Diet

You are allowed to eat

  • Fish, Poultry,
  • Seafood, Meat,
  • Eggs, Cheese.

As for vegetables, you are allowed to have no more than 2-3 cups a day, and the list of veggies allowed goes as follows:

  • alfalfa, celery, chicory,
  • cucumbers, endive, watercress,
  • dill, parsley, radishes,
  • sorrel, sweet pepper and mushrooms.

You should have 3 meals a day, or 4-5 small meals. The time interval between meals should not be more than 6 hours.

Limit the carbohydrates consumed to 20 grams per day (4 teaspoons of sugar).

Avoid bread, flour, starchy vegetables (beets, carrots, horseradish, parsley and celery roots, pumpkin, zucchini, squash, and cauliflower), nuts, and seeds.

Avoid beverages that contain caffeine and aspartame.

Drink at least 8 glasses of water a day.

Consume fiber in case of constipation.

Second Phase Of The Atkins Diet

Expand the list of allowed foods with a small amount of vegetables

  • 3/4 cup of cooked spinach; half a cup of red pepper paprika; one medium tomato; 2/3 cup of cooked broccoli; 8 medium asparagus; one cup of cauliflower; half a cup of chopped onion; half an avocado


  • half a cup of blueberries, ¼ cup of raspberries, half a cup of strawberries, three-quarters of a cup of melon


  • 1/4 cup of lemon juice, 1/2 cup of tomato juice.

Increase the intake of carbohydrates every week by 5 grams until your weight continues to decrease.

Note your own personal level of the highest carbohydrates level in your nutrition, which does not promote a stabilization or increase in weight.

Continue to observe the rules of the first stage, except for paragraph no. 2.

Third Phase Of The Atkins Diet

Increase the level of your daily carbohydrate intake by not more than 10 g per week.

Supplement your diet with other carbohydrates, no more than one variety for a meal.

Exclude from the diet those new products that contribute to the weight gain or increased appetite.

If you gain weight, you should return to the previous level of carbohydrate intake.
Take supplements with vitamins and minerals on a regular basis.

Fourth Phase Of The Atkins Diet

Exercise regularly;

Take supplements, vitamins, and minerals, needed in each change of life regime.

Do not allow yourself to gain weight by more than 2 kilograms.

Do not consume more carbohydrates than it was defined during phase 2 or 3.

However, despite the results that many people managed to achieve, nutritionists do have some warnings about this type of weight loss diet.

This protein, or, more precisely, the protein-fat diet does not suit everyone!

For example, it should not be recommended to people with labile unstable nervous system, because the absence of carbohydrates adversely affects the structure of the brain.

People are getting angrier, more irritable, have disturbed sleep, mood deteriorates and… libido falls. It is also not recommended for patients with cardiovascular disease, especially in hypercholesterolemia. Saturated fats of allowed products lead to early atherosclerotic processes.

Atkins diet is not prescribed to patients with chronic renal and hepatic insufficiency, since the diet leads to an increase of acidosis. Thus, ketone bodies accumulate and the poisoning progresses. It is not allowed to patients with gout, due to the fact that the level of uric acid increases significantly and the primary disease aggravates.

Lack of fiber, a sufficient amount of microelements and vitamins is likely to disrupt and inhibit peristalsis bowel.

No more than 10 days – that’s the term, for which such a diet can be prescribed to an almost healthy person.