THE ATKINS DIET
• Low-carb lifestyle for weight loss and health, with over a million followers.
• Customizable plans: Atkins 20®, 40®, 100™ cater to different dietary needs.
• Emphasizes healthy fats and personalized carb levels.

Rob Lowe is the spokesperson for The Atkins Diet. PHOTO: David Shankbone/compilation

The Atkins Diet has been popular among many celebrities looking to lose weight or stay healthy. The plan focuses on eating fewer carbs, and many of the fabulous and famous have praised it for helping them get in shape.

Among them are Jennifer Aniston, Renee Zellweger, Rihanna, Rob Lowe, Sharon Osbourne and Kim Kardashian.

Star/Photographer from left: Renee Zellweger/SIEBBI/ipernity.com, Rihanna/CONDE NAST, Kim Kardashian/EVA RINALDI

How Did The Atkins Diet Start?

Created by Dr. Robert C. Atkins in the 1960s and shared in a 1972 book, the Atkins program focuses on eating fewer carbs to lose weight and improve health, like cholesterol and blood sugar.

Dr. Atkins also started selling special low-carb foods in 1989, planning to make following the diet easier. Today, Atkins is known for helping people lose weight quickly.

The Atkins Diet is a household name for those exploring low-carb lifestyle options. It offers more than just a weight loss plan—it’s a comprehensive approach to healthier living.

With over a million active followers, the Atkins lifestyle has evolved into a personalized weight management strategy that promotes a balanced, effective method to achieve and maintain your health goals. Let’s take a closer look at this diet.

Diets have huge popularity, but how do you choose the best? PHOTO: File

What Exactly Does the Atkins Diet Do?

Imagine a diet that doesn’t just focus on shedding pounds but also on reshaping your relationship with food. That’s the Atkins Diet in a nutshell. It begins with a keen focus on cutting down carbs, not to deprive you, but to shift your body’s energy source from sugar to fat.

This switch not only helps in weight loss but also aims to stabilize your energy levels throughout the day.

Does the Atkins Diet Work?

Atkins is not a one-size-fits-all deal. It’s tailored with three main plans—Atkins 20®, Atkins 40®, and Atkins 100™—each catering to different dietary needs and goals. Whether you’re looking for strict carb control or a more lenient plan that still keeps you on track, Atkins has a plan for you.

The idea is to start with a lower carb intake and then gradually find the sweet spot that keeps you feeling great and losing or maintaining weight.

• Atkins 20® is the original low-carb approach for those needing stricter guidelines or having a healthcare provider’s recommendation to make significant dietary changes.
• Atkins 40® offers a bit more flexibility, allowing for a broader variety of foods while still focusing on effective weight loss.
• Atkins 100™ is the most flexible, aimed at those who wish to maintain their current weight or prefer a slow and steady weight loss journey, offering the widest variety of food choices.

What Are ‘Net Carbs’ Atkins Talks About?

At the heart of Atkins is the concept of “net carbs,” a way to track how much carbohydrate content in your food impacts your blood sugar levels.

The formula is straightforward: from the total carbs, you subtract fiber and certain sugar alcohols, giving you a number that reflects the real effect on your body.

Breakfast can be scrambled eggs with avocado. PHOTO: Sai Kuen Leung

Here’s an example of what a single day’s meal selection might look like on the Atkins diet, particularly during the initial phase which is the most restrictive:

This menu offers a mix of nutrients while keeping carbs low, matching the Atkins diet’s rules. Keep in mind that how much you should eat and the exact amount of carbs you aim for each day might change. It depends on the stage of the diet you’re in and your health targets.

PHOTO: File

The People Behind Atkins

Atkins is well-known for its rich history and thanks to the hard work of top nutritionists and health experts who are all in on promoting a sustainable low-carb lifestyle.

names like Colette Heimowitz and Dr. Jonathan Clinthorne are leading the way, making sure Atkins is always on top of the latest in food science and healthy eating advice.

The Atkins Way

At its core, Atkins believes that eating smarter, not less, is your ticket to better health and managing your weight. It’s about getting to grips with how carbs fit into your diet and finding that sweet spot where you can enjoy your food, stay healthy, and hit your weight goals without feeling like you’re missing out.

If you’re keen to give this low-carb approach a shot, Atkins has got your back with loads of resources. We’re talking over 1,600 recipes, plus free tools and apps to make it super easy to adopt a healthier lifestyle. Thanks to Atkins, millions of people have figured out how to eat better, feel better, and live a happier life.

Atkins Ambassador Rob Lowe answers questions on Facebook. PHOTO: Facebook

Frequently Asked Questions About The Atkins Diet

Here are some frequently asked questions about the Atkins Diet to give you a clearer picture of how the diet works and what you can expect.

Can I still eat carbs on the Atkins Diet?

Yes, you can. The Atkins Diet is low in carbs, not carb-free. Initially, you’ll consume around 20 grams of net carbs daily, mainly from nutrient-dense vegetables. As you progress, you’ll gradually increase your carb intake to find your personal carb balance​​.

What’s a typical day’s menu like?

A day on the Atkins Diet is diverse and can include meals like an egg-filled avocado with prosciutto for breakfast, a baby kale and blue cheese salad for lunch, and salmon with steamed artichoke for dinner. Snacks might include Atkins Diet products or simple options like celery and cheddar cheese​​.

Can vegetarians or vegans follow the Atkins Diet?

Absolutely. Vegetarians and vegans can adapt the Atkins Diet to fit their lifestyle. Vegetarians might start with Phase 2, incorporating eggs, cheese, and soy products for protein, while vegans can rely on seeds, nuts, legumes, and high-protein grains like quinoa​​.

Isn’t the Atkins Diet criticized for its high fat content?

While it’s true that Atkins emphasizes fat, the diet encourages a balance of healthy fats, including those found in animal protein, vegetable oils, and foods like olive oil and avocado. The diet is designed to shift your body into a fat-burning state, which necessitates a higher intake of fats, especially in the early phases​​.

Is rapid weight loss safe on Atkins?

Initial weight loss on the Atkins Diet may be quick, largely due to water weight. This rapid drop is considered safe and is part of the body adjusting to a lower carb intake, leading to less insulin production and, consequently, weight loss. As you continue, weight loss is expected to slow down to a more gradual rate​​.

Are there health benefits?

Beyond weight loss, the Atkins Diet may offer health benefits like improved triglyceride levels, suggesting better heart health. Many who follow the diet also report improvements in conditions like metabolic syndrome, diabetes, high blood pressure, and heart disease​​.

How do I start the Atkins Diet?

Starting the Atkins Diet involves choosing the right plan for you, familiarizing yourself with approved foods, meal planning, staying hydrated, not avoiding fats, snacking frequently, and finding a supportive community​​.
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Even considering these pros and cons, it’s clear that the Atkins Diet can offer a viable path to weight loss and health improvements for many. But what about Keto and Atkins?

Check out the Atkins vs Keto difference below. PHOTO: File

Atkins Diet vs Keto Diet

What is the Atkins Diet?

The Atkins Diet is a low-carbohydrate diet recommended for weight loss and health maintenance. Introduced by Dr. Robert Atkins in the 1970s, it is divided into four phases, starting with a very low daily intake of carbs and gradually increasing the carb intake as it progresses. The initial phase is similar to the keto diet, emphasizing high-fat and protein-rich foods while severely limiting carbohydrates to kickstart weight loss.

What is the Keto Diet?

The Keto Diet, short for Ketogenic Diet, is a high-fat, adequate-protein, and very low-carbohydrate diet designed to put the body into a metabolic state known as ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, leading to weight loss. Unlike Atkins, keto maintains a consistently low level of carbohydrate intake and focuses more on the fat content.

Sharon Osbourne changed to a Ketogenic-style Atkins Diet in 2021. PHOTO: Instagram

Are the Diets different in carbohydrate intake?

Here are some differences between the Keto diet vs Atkins:

• Atkins Diet: Starts with a low carbohydrate intake in the “Induction” phase (20-25 grams of net carbs per day) and gradually increases carbs through the phases, allowing for a more varied diet over time.
• Keto Diet: Maintains a consistently low carbohydrate intake, typically between 20-50 grams per day, throughout the diet to sustain ketosis.

Can you eat more types of food on the Atkins than Keto?

Yes, the Atkins Diet is structured to reintroduce more carbohydrates gradually, including a wider variety of fruits, vegetables, and whole grains as you move through its phases. This contrasts with the keto diet, which requires strict adherence to very low carb intake to remain in ketosis.

Which diet might lead to faster weight loss?

Initially, both diets may result in similar rapid weight loss, primarily from water loss due to reduced carbohydrate intake. Over time, weight loss on keto may be more consistent due to sustained ketosis, whereas the variable carb intake on Atkins may lead to fluctuating weight loss rates.

Is one diet healthier or safer than the other?

Both diets can be effective for weight loss and have health benefits when followed correctly. However, long-term adherence to very low-carb levels, as in the strict phase of Atkins or throughout keto, may not be suitable for everyone.

Potential risks include nutrient deficiencies and health issues related to high saturated fat intake. It’s essential to tailor the diet to individual health needs and, if possible, consult with a healthcare professional.

Which diet is easier to follow?

This largely depends on personal preferences and lifestyle.

• The Keto Diet’s strict carb limit requires careful monitoring of food intake to maintain ketosis, which some may find challenging.
• The Atkins Diet’s phased approach allows for more flexibility as it progresses, potentially making it easier to adhere to long-term for some individuals.

The Atkins and Keto diets are different in their own ways, with their good points and things to consider. Deciding which one to follow depends on what you’re aiming for better health, what kinds of food you like, and how your body deals with having fewer carbs.

Learning about what makes the Atkins Diet special can help you figure out if it’s the right choice for you.

Why Trust Atkins?

With over 50 years in the nutrition game, Atkins isn’t just throwing around unfounded claims. The diet’s backbone is supported by extensive research, including a significant milestone in 2004 with a randomized controlled trial that demonstrated its safety and efficacy.

The American Diabetes Association’s acknowledgment in 2018 of low carbohydrate diets as a viable option for blood sugar management adds credibility to the Atkins approach. Atkins is still a current diet plan popular today.

And don’t forget, it’s important to talk to a doctor before starting any new diet, especially if you already have health issues or there are certain foods you can’t eat.