The Atkins diet is a low carbohydrate diet, often recommended weight loss .

Advocates of this diet think that you can lose weight but still get the protein and fat you like, as long as you avoid high-carb foods.

Over the past 12 years, more than 20 studies have shown that low-carb diets have the effect of losing weight (without calculating the calorie intake) and can bring many other health improvements.

Everything You Need To Know At Atkins Diet
Diets have been shown to be effective

The Atkins diet was originally proposed by doctors and doctors who wrote the best-selling book about this diet in 1972.

Since then, the Atkins diet has been popular all over the world and there have been many books written on this topic.

This diet was initially considered unhealthy and rejected by mainstream health authorities, primarily because of its high saturated fat content. However, recent studies have shown that saturated fat is harmless to health .

Since then, this diet has been thoroughly studied and has been shown to work more to reduce weight than a low-fat diet, and to improve blood sugar, HDL ("good" cholesterol), triglycerides and other health indicators .

Although this diet is high in fat, it does not increase the ratio of LDL ("bad" cholesterol) in general, even if this happens in a few groups .

The main reason for a low-carb diet to help with high weight loss is because when reducing carbohydrate consumption and increasing protein intake, appetite also decreases and eventually amounts calories load into the body less automatically .

You can read more about the benefits of low-carb diets that are healthy .

4-stage plan of Atkins mode

Everything You Need To Know At Atkins Diet
The Atkins diet focuses on protein intake

The Atkins diet is divided into 4 stages:

  1. Stage 1 (Get acquainted) : Eat under 20 gram carb every day for 2 weeks. Eat high-fat, high-protein vegetables and low-carb foods like green leafy vegetables. This is the start of the weight loss process.

2. Stage 2 (Balance) : Start adding slowly the series of nuts, low-carb vegetables, and a small amount of fruit to your diet.

3. Stage 3 (Adjustment) : When you are about to achieve your weight loss goals, you can add carb to your diet until your weight gradually decreases and slows down.

4. Stage 4 (Maintain): From here you can eat a healthy amount of carb so that your body doesn't gain weight again.

However, these periods can be a bit complicated and sometimes not necessary. You can still lose weight and maintain a healthy weight if you follow the diet as shown below.

Some people skip the acquaintance stage and eat more green vegetables and fruits from the beginning. This approach can also be effective.

A few others last forever. This is also known as a ketogenic diet with very little carb (also known as keto).

Food should be avoided

Everything You Need To Know At Atkins Diet
Do not eat garbage food

You should avoid these foods in the Atkins diet:

  • Street: Carbonated water, juice, cake, candy, ice cream, etc.
  • Cereals: Wheat, red beans, rye, barley, rice.
  • Vegetable oil: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.
  • Trans fat: Commonly in pre-processed foods, the word "hydrogenated" is identified in the ingredient list.
  • Food "Diet" and "Low fat": These types often have content Street very high.
  • High-carb vegetables: carrots, beets, etc. (just avoid at the familiar stage).
  • Many carb fruits: Banana , apple, orange, pear, grape (just avoid at the familiar stage).
  • Starch: Potatoes, sweet potatoes (just avoid at the familiar stage).
  • Pea's tree: lentils, nuts, chickpeas, etc. (just avoid at the familiar stage).

Food should be eaten

Everything You Need To Know At Atkins Diet
Eggs are always on the list of beneficial foods

You should develop a diet based on the following healthy foods.

  • Meat: Beef, pork, lamb, chicken, bacon and other meats.
  • Fatty fish and seafood: salmon, sardines, etc.
  • Egg: Eggs contain a lot of Omega-3 or naturally released poultry eggs.
  • Low-carb vegetables: Kale , spinach, broccoli, asparagus and others.
  • Whole milk products: Butter, cheese, cream, whole cream yogurt.
  • Nuts: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.
  • Healthy fat: Pure olive oil, coconut oil, avocado and avocado oil.

As long as you build a diet based on rich food the protein with vegetables and nuts, and some foods that are good for fat, you lose weight. Just simple as that.

At the end of the acquaintance period, you can gradually add more beneficial carb

Everything You Need To Know At Atkins Diet
Should eat more fruit

Contrary to popular information, the Atkins diet is actually quite versatile.

In the first 2 weeks of the acquaintance period, you must minimize the amount of beneficial carb intake.

After this stage, you can gradually add beneficial carb sources such as vegetables, fruits, berries, potatoes, legumes and healthy cereals such as oats and rice. .

However, you may have to eat carb with a lifelong moderation, even if you have achieved your weight loss goal.

If you start eating back the previous foods with the same dose, you will gain weight again. This will happen even if you follow any weight loss regimen.

Things that can be eaten

Everything You Need To Know At Atkins Diet
Dark chocolate is something you should not miss

There are many delicious dishes you can eat in Atkins mode.

These include bacon, thick cream, cheese and black chocolate .

Many of these are commonly known to cause weight gain because of their high fat and calorie content.

However, when you are in Low-carb diets , fat becomes the body's primary source of energy, so these foods are completely acceptable.

You can find more information here:


Everything You Need To Know At Atkins Diet
Here are some acceptable drinks in the Atkins diet.

  • Country: As always, country is your top choice.
  • The coffee: Contrary to popular information, coffee has many antioxidants and is actually quite healthy.
  • Green tea: This is a very healthy drink.

Alcohol can also be taken in small amounts. Drink only sugar-free wines, and avoid drinking high-carb drinks like beer.

What about vegetarians?

Everything You Need To Know At Atkins Diet
Vegetarians will not have many choices

Vegetarians (even vegan) can also follow the Atkins diet, but it will be quite difficult.

You can add protein in the word food soy bean and eat a variety of nuts. Olive oil and coconut oil are excellent sources of vegetable fats.

Vegetarians with eggs and milk can also eat eggs, cheese, butter, rich cream and all kinds Dairy foods contains other high fat content.

A sample menu of the Atkins diet for a week

Everything You Need To Know At Atkins Diet
This is a sample menu for a week when you follow the Atkins regime.

This menu is suitable during the acquaintance period, but you should add more carbs than vegetables when moving to the next stages.


  • Breakfast: Eggs and vegetables, fried with coconut oil.
  • Lunch: Chicken salad with olive oil, and some seeds.
  • Dinner: Steak and vegetables.


  • Breakfast: Bacon and eggs.
  • Lunch: Chicken and vegetables left over from the previous day.
  • Dinner: Cheese burger (without bread), with vegetables and butter.


  • Breakfast: Fried eggs with vegetables, fried with butter.
  • Lunch: Shrimp salad with a little olive oil.
  • Dinner: Stir-fried beef with vegetables.


  • Breakfast: Eggs and vegetables, fried with coconut oil.
  • Lunch: Stir-fried dishes are left over from the previous dinner.
  • Dinner: Salmon with avocado and vegetables.


  • Breakfast: Bacon and eggs.
  • Lunch: Chicken salad with olive oil and some seeds.
  • Dinner: Meatballs served with vegetables.


  • Breakfast: Fried eggs are served with a variety of vegetables, fried with butter.
  • Lunch: Meatballs left over from the dinner the previous day.
  • Dinner: Pork ribs served with vegetables.


  • Breakfast: Bacon and eggs.
  • Lunch: The pork ribs are left over from the previous dinner.
  • Dinner: Grilled chicken wings, with salsa sauce and vegetables.

Always add a variety of vegetables in your diet.

Some examples of healthy and very tasty low-carb meals : 7 Low carb meals Healthy take less than 10 minutes to prepare.

Healthy snacks with less carbs

Everything You Need To Know At Atkins Diet
The Atkins diet is still delicious

Most people think that they lose their appetite when doing the Atkins diet.

They usually only need to eat 3 meals a day, which is enough (sometimes only 2 meals).

However, if you feel hungry between meals, here are a few healthy snack menus:

  • Items left over from the main meal.
  • One or two boiled eggs.
  • One piece of cheese.
  • A piece of meat.
  • A scoop of nuts.
  • A little Greek yogurt.
  • Berries are served with fresh cream.
  • Baby carrots (should be limited during habituation).
  • Fruit (after the acquaintance period).

How to comply with the Atkins regime when eating out?

Everything You Need To Know At Atkins Diet
It is very easy to eat this diet when eating in a restaurant

It's actually easy to follow the Atkins diet when eating a restaurant.

  • Call more vegetables instead of bread, potatoes or rice.
  • Meals should consist mainly of fatty meat or high fat fish.
  • Add some sauce, butter or olive oil to your meal.

Shopping guide for Atkins dieters

Everything You Need To Know At Atkins Diet
It is best to focus on buying items in the rows surrounding the store. This is where most raw unprocessed food is concentrated.

Using organic foods is not necessary, but choose the least processed foods in the acceptable price range.

  • Meat: Beef, chicken, lamb, pork, bacon.
  • Fat fish: Salmon, etc.
  • Shrimp and shellfish .
  • Egg.
  • Dairy products: Greek yogurt, concentrated cream, butter, cheese.
  • Vegetables: spinach, kale, lettuce, tomatoes, broccoli, cauliflower, asparagus, onion, etc.
  • Berries: blueberries, strawberries, etc.
  • Nuts: Almonds, macadamia, walnuts, hazelnuts, etc.
  • Seed: Sunflower seeds, pumpkin seeds, etc.
  • Fruits: Apples, pears, oranges.
  • Coconut oil.
  • Olives.
  • Pure olive oil.
  • Black chocolate.
  • Avocado.
  • Spice: sea ​​salt, pepper, turmeric, cinnamon, garlic , parsley, etc.

We recommend that you completely remove unhealthy foods and ingredients from the kitchen cabinet. These include ice cream, soda, breakfast cereals, breads, juices and baked ingredients like sugar and flour.

You will not be disappointed

If you are serious about dieting under the Atkins regime, I recommend you buy a book about this regime and read it as soon as possible.

That means, the detailed instructions in this article have everything you need to achieve your goal. If you need a printout.

You can find countless healthy low-carb menus on this site: 101 healthy low-carb menus for delicious meals

In short, the Atkins diet is a very effective and healthy weight loss solution. You will definitely not be disappointed when dieting under this regime.

Read more about low-carb diets: