Are you looking for a low-carb diet that assists in weight loss but with much lower fat than the keto diet? Well, we have the answer to your question. The Atkins diet is your one-stop solution for Diabetes management, weight loss, and, better heart health.
There are three versions of the Atkins Nutritional Approach which is for different people are here is a list of people who should follow each of these Atkins diet plans:
Atkins 20
- People who wish to lose more than 40 lb weight.
- Men who have a waist margin of above 40 inches and Women who have a wait margin of above 35 inches.
- People who have Type 2 diabetes or prediabetes.
Atkins 40
- People who wish to lose lesser than 40 lb weight.
- Women who are pregnant and breastfeeding, and wish to lose weight.
- People who are looking for a diet plan with a richer and wider variety of foods.
Atkins 100
- People who wish to retain their current weight.
- Women who are breastfeeding and wish to maintain their weight.
- Women who are pregnant.
Women who are pregnant should check with their healthcare professionals before trying out any Atkins diet plan, be the Atkins 40 or the Atkins 100 are most suitable for them.
Atkins Diet Plan: An Overview
Now that we have discussed who should perform which of these diet plans, let’s move on to a better discussion of each of the three Atkins diet plans. All three versions of this dietare laser-focused on controlling your net carb intake and increasing your healthy fats along with the protein intake. As you reach closer to your target weight, selective carbs are added back onto your diet plan.
Your net carbs intake is defined as the grams of Fiber intake and the grams of sugar, alcohol intake subtracted from your total grams of carb intake. Atkins 20 is named such because this diet plan limits your starting intake of carbs to 20g which increases in 5g increments i.e. 20 increases to 25 and then 30 and so on and so forth. However, in the Atkins 40 this initial induction limit is set at 40gms and it increases by 10 g increments in your diet plan. The Atkins 100 diet plan, however, which can also be considered an approach to lifestyle, asks you to have an intake of no more than 100 g carbs in a day.
Delicious Food in the Atkins Diet Plan
Next up on the agenda is some of the food items that can be included and some that should be avoided in these diet plans to aid in jump-starting your weight loss journey.
Atkins 20
- You can include some foundation vegetables such as spinach, Choy, cucumbers, broccoli, and bok.
- You can add proteins such as chicken, eggs, and beef.
- You can include all fishes, such as cod, herring, and flounder.
- Olive oil and butter can be added to the diet plan as well.
- You can also integrate some cheeses, like goat, Parmesan, cheddar and, Swiss Cheese.
- You should avoid fruits such as mangoes and pineapples.
- You should avoid starchy veggies such as potatoes.
- You should also avoid grain, but only initially.
Atkins 40
- You can add all the food items on the Atkins 20 list to your diet plan.
- You can also include some seeds and nuts.
- You can also add fruits to your menu.
- You can integrate starchy veggies such as potatoes, beets, and squash.
- You can finally include whole grains such as whole-grain rice, whole-wheat pasta, and barley.
- You should avoid processed or white carbs, such as pretzels or white bread.
- You should also try to avoid hidden sugar sources.
Atkins 100
The Atkins 100 Diet Plan follower can eat almost every food as long as they measure their net carbs each day andnot exceed 100 g. When you measure and control your net carb intake, your body is forced to burn and deplete your fat stores for the energy that the body needs, therefore exemplifying weight loss.
The Different Phases of The Different Atkins Diet Plans
Now that we have an idea about the Atkins Diet let’s take a look at the different phases of the Atkins 40 and Atkins 20 diet plans.
- The 1st phase of the diet plan referred to as the induction might last for two weeks or for many months as per your goals for your body.
- The 2nd phase of the diet plan is laser-focused on maintaining your weight loss which was jump-started in the 1st phase, thereby allowing you to slowly and gradually increase your total carb intake by 5g in Atkins 20 and 10g in Atkins 40.
- In the 2nd phase of Atkins 20, you will include some variety in your diet plans such as some nuts and seeds, more veggies, and antioxidant-rich berries.
- In the 2nd phase of the Atkins 40, you primarily will increase your protein sizes. You should move into this phase when you are within 10 lb of your weight goal.
- The 3rd phase, which is the final phase of the diet plan, starts once you have attained your goal weight and sustained it for at least one month. It is a lifetime-maintenance plan which limitless daily net carb intake from 80-100 g.
One common question that people seem to have about the Atkins Diet is if vegetarians and vegans can follow this diet plan? Yes, it is absolutely possible, although fulfilling the protein requirements will be a little tougher since most of the usual protein sources like meat, dairy for vegans, and fish cannot be included on this plan for vegans and vegetarians. Keeping this in mind, there is an Eco Atkins diet that works as such:
- 31% of the calories are from protein sources such as nuts, veggies burgers, and soy protein for vegans, cheese, tofu, and eggs for vegetarians.
- 43% from fat such as avocado, nuts, and olive oil.
- 26% from carbs such as whole grains, fruits, and vegetables.
- They should also include a fish oil supplement and multivitamins to manage their nutrients.
- They are also advised to skip Phase 1 since it can be extremely tough, with the restrictions on the diet.
If you still can’t decide if you want to follow the Atkins diet there is no other choice left than to make a pros and cons list. So, here we go.
| Pros | Cons |
| The diet plan is comparably very easy to stick to. | You are not following a balanced diet in this diet since it restricts a food group, thus restricting your nutrient intake from that whole food group and there’s a shortage of Fiber in the diet plan. |
| The diet plan is not based on controlling your portions which in many diets is considered a hard aspect to stick to. | The Atkins diet might cause dehydration. |
The Atkins diet plan is a dream come true for many health freaks out there. As low-carb diets have become popular, this gradual increase of carb intake might be your key to reaching your goal weight.