The Atkins diet is a famous weight-loss program that focuses on eating very few carbohydrates while increasing your intake of protein and fat. It was developed by Dr. Robert C. Atkins in the 1970s.
The Four Phases of Atkins Diet
The Atkins diet is structured into four distinct phases to slowly increase your carbohydrate intake as you progress.
Phase 1
This is the strictest and shortest phase lasting two weeks. Start weight loss by forcing the body into ketosis. Eat only 20 grams of net carbs per day.
Eat high-protein foods like meat, fish, eggs and fats like butter and olive oil. Get your small carb allowance from low-carb vegetables especially leafy greens, lettuce, and celery.
Avoid all starchy foods, sugars, fruits, grains, bread, pasta, and nuts.
Phase 2
Once you finish the Induction phase, you move to OWL (ongoing weight loss).
Continue losing weight while slowly adding more variety to your diet. Slowly increase your net carb intake, typically by 5 grams per week. Start with 25 grams and slowly work your way up.
Reintroduce to nuts, seeds, berries, and more vegetables. Weight loss becomes slower and steadier in this phase.
Watch your body’s reaction and stop increasing carbs if weight loss stalls. Find the max amount of carbs you can eat and still lose weight (Critical Carbohydrate Level for Losing CCLL).
Phase 3
This phase is the bridge between active weight loss and long-term maintenance. Get closer to your goal weight and transition to a permanent way of eating.
Continue to increase your carb intake by 10 grams per week. Add back more foods like small servings of starchy vegetables (potatoes) and whole grains (brown rice).
Stay at this level for at least one month.
Phase 4
This is the final phase. Maintain your goal weight for life. Stick to your CCLM you found in Phase 3.
Eat a varied diet based on the foods you introduced in Phases 2 and 3 while staying below your personal carb limit. Continue to focus on whole, unprocessed foods.
Foods To Eat During Atkins
High Priority Foods
All types of meat (beef, pork, lamb, poultry), fish (salmon, tuna, trout), and eggs.
Butter, olive oil, coconut oil, and avocado oil.
Lettuce, spinach, kale, broccoli, asparagus, cauliflower, and green beans.
Cheese
Low Priority
Almonds, walnuts, sunflower seeds.
Strawberries, blueberries, and raspberries.
Lentils and beans.
Brown rice, oats, and whole-wheat bread.
Foods to Avoid
Soft drinks, candy, cakes, ice cream.
White bread, white pasta, white rice, and cereals.
Potatoes and corn.
Processed foods high in “hydrogenated” oils.
