The Atkins Diet isn’t necessarily for everyone. For instance, breastfeeding mothers and people with severe kidney disease should not begin this diet. Following the Atkins Diet can cause some side effects, such as headache, nausea, irritability, and bad breath. Your doctor can discuss the risks with you.
There are many resources available online to research the Atkins Diet, as well as books on the topic, like Dr. Robert Atkins’ Dr. Atkins’ New Diet Revolution and Atkins for Life.
Working with a dietitian or doctor on this program can ensure that you understand the program to the fullest degree.
You may consume no more than 20 grams of net carbs per day, and most of these carbs should come from vegetables, such as asparagus, broccoli, and green beans. About 2 cups of loosely packed salad, plus a cup of another vegetable, will equal approximately 20 grams of net carbs from vegetables.
The portion size of these proteins can be generous. You do not need to restrict oils and fats.
Leafy greens, such as lettuce and spinach Crisp greens, such as cucumbers, celery, broccoli, zucchini and green beans Other vegetables, such as peas, eggplant, tomatoes, onions, cauliflower, and peppers
If you don’t like plain water, add 1–2 tablespoons (15–30 mL) of lemon or lime juice to give it a burst of flavor.
Many dieters see rapid weight loss during this phase, mostly because eating a very low-carb diet causes you to lose water weight quickly. [9] X Research source To maximize your weight loss during this time, try to exercise most days of the week.
For breakfast: a good source of protein, like scrambled eggs, with ingredients like onions and cheese, and 3 breakfast sausages. Coffee, tea, water, or diet soda are acceptable beverages in the Induction phase and throughout the other phases of the Atkins Diet. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For lunch: a salad with a protein, such as chicken, and an acceptable beverage. Another option is a bacon cheeseburger (without a bun). [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For dinner: Salmon, asparagus, and a salad, and an acceptable beverage. Another option is a shrimp cocktail, baked chicken, and a small salad. Snacks (up to 2 per day): An Atkins Diet product (these include shakes, granola bars, etc. ), diet gelatin with artificially sweetened whipped cream, or a protein-rich, low-carb snack like celery and cheddar cheese.
You can begin to reintroduce some nutritious sweet foods, like berries, as well as nuts and seeds. You should, however, continue to avoid foods with added sugar. Notice how these foods make you feel. Remove them from your diet if the negatives outweigh the positives.
You may have to experiment to determine your CCLL by adjusting the amount of carbs that you eat. Your personal CCLL depends on a lot of factors, like your age, activity level, gender, hormone balance, and any medications you’re taking.
Try mixed nuts as a snack. Add berries and/or nuts to a salad for variety. Serve nutrient-rich foods like green beans and avocados as a side with your protein at lunch or dinner.
Use this phase as a chance to reintroduce a carbohydrate that you especially prefer—potatoes, grains, or others. Keep in mind that you need to control the amount of your chosen “feel good” carb on an ongoing basis.
As you reach your target weight and reintroduce carbohydrates, you will develop a new CCLL. Once you determine the CCLL for this stage, just make sure to keep your carb intake at or below this level. [18] X Research source
Have a small portion of french fries with your bacon cheeseburger (without a bun) for lunch. Supplement your breakfast with a side of a favorite fresh fruit. Have a serving of whole grains, such as brown rice or quinoa, alongside a protein like baked chicken or grilled steak for dinner. Include slightly higher-carb vegetables and legumes, including: carrots (¾ cup, or about 100 g), acorn squash (½ cup, or about 100 g), beets (1 cup, or 136 g) and potatoes (¼ cup, or 35 g), half an apple, or kidney beans (⅓ cup, or 60 g). Each of these serving sizes has about 10 net carbs. [20] X Research source Remember to keep the daily amount of carbohydrates you eat under your CCLL.
You may need to alter your carbohydrate intake depending on your base weight how your weight fluctuates.
