Atkins Diet Plan: You Need to Know Everything

The Atkins diet is another known high-protein diet across the planet, with millions of followers. It was invented by the American Doctor of Nutrition Robert C. Atkins and was published in 1972. With it, you can lose weight quickly. Her business has now become the Atkins Nutritionals Group, a global provider of dietary supplements and foods specially designed to complement her diet.

Below we will discover how to do the Atkins diet so that you know all the details of this weight loss plan.



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What is this diet based on? This slimming method is defined as a feeding system that emphasizes the consumption of lean protein and low-starch vegetables. Simple carbohydrates, like flour or sugar, are almost completely restricted, if not eliminated.

According to the Atkins diet, carbohydrates cause the blood sugar level to rise, which causes the body to accumulate fat. According to this principle, by significantly reducing your intake, you would be burning accumulated fat and regulating sugar levels in the bloodstream.

The basis of the Atkins diet involves a strict change in eating habits: high protein, high-fat content, and low carbohydrate content. In this case, therefore, we are talking about a decoupled diet.

In the Atkins diet, food is divided into several groups :

  • Protein
  • Greases
  • Carbohydrates and the latter cannot be mixed under any circumstances with the former. In order not to risk mixing them, the Diet does not think about it: it practically eliminates them, especially in the early stages.



  • No more than 20 grams of carbohydrates per day.
  • Protein and fat should be taken from chicken, game, fish, eggs, red meat, butter, and vegetable oils. Does not include any vegetable protein.
  • Completely banishes pasta, cereal, seeds, bread, fruits, starchy vegetables (such as potatoes and rice), and dairy products other than butter, cheese, and cream.
  • You cannot take nuts, seeds, or legumes.
  • Eliminate caffeine, theine, and any excitement.
  • No alcohol

The effort required to do the Atkins diet is of a medium level. You don’t have to go to meetings with a dietitian or buy special foods or supplements, but you do have to make big changes to the menus you prepare.

If you do the Atkins diet you will notice that your breath has a different smell, this is due to ketosis. Other side effects are headache and character irritation. All this is motivated by the lack of carbohydrates.


Now that you already know better some of the basic elements that will help you carry out this diet, it is important that you know what type of food you can include in your daily menu. As we have already told you, it is a food method that is based on the complete reduction of hydrates and, on the contrary, it is committed to an increase in proteins combined with vegetables.

In any case, to make it clearer what type of food you can take in this method, here is a list of the foods allowed in the Atkins diet. They are as follows:

The meat of all kinds

Both red and lean meat, etc. Therefore, in this diet, you can take beef or pork, two types of meat that, normally, are usually prohibited in the vast majority of diets.

Fish and shellfish

Fish of any kind can also be part of your diet. Both whites and blues, although they are richer in good fats, their protein content is very favorable for the body.


It is a type of food very rich in protein and, in the yolk, we find a large number of healthy fats ideal for our body. Therefore, in the Atkins diet, you can include the intake of eggs without any problem.

Green leafy vegetables

Vegetables that have a green color can be included in this diet, as is the case, for example, with spinach, lettuce, broccoli, arugula, chard, etc.


They are also a very important part of this type of diet to lose weight. They are rich in protein and, in addition, they provide us with a rich source of good fats that are perfect for the cardiovascular system.

Olive oil

It is another ingredient that you can include in your diet without any qualms. But, yes, always trying to take it raw since it keeps its nutrients to the maximum. It is rich in healthy fats and therefore can be taken on this diet.

In addition to this list of foods, you have to know that in order for the Atkins diet to work properly it is important to increase your fluid intake. In fact, it is recommended to drink 2 liters of water a day to promote the purification of the body and reduce toxins.


We have decided to create a specific section that talks about the type of drinks that can be taken on the Atkins diet because, really, it is surprising. During this diet, in addition to increasing water consumption, other beverages are also allowed, such as:

  • Coffee
  • Green Tea

It is surprising that in a healthy diet coffee consumption is allowed without any qualms. We must bear in mind that experts do not recommend abusing coffee since it is an exciting agent that can alter our nervous system.

However, alcohol and any liquor are totally prohibited because it provides a large number of carbohydrates as well as empty calories.


Coffee, Green Tea


Let’s now get to know all the foods you CANNOT eat during the Atkins diet. It is important that, if you want to lose weight and follow the premises of this eating method, you carry out these daily “rules” to the letter.

The foods that you will have to avoid if your goal is to lose weight are the following.

Sweet and sugary

In general, all sugars should be completely eliminated from the diet, and here we include fruit juices or other products that may seem healthy but are actually full of sugars.


All cereals in any of their formats are prohibited in this diet, therefore, you should not eat rice, bread, or products of wheat, rye, etc.

Vegetable oils

In the Atkins diet, you can take olive oil, however, other oils such as coconut, soybean, and corn oils are strictly prohibited.

Fruits rich in carbohydrates

In general, fruits can be part of your diet but in a limited and controlled way. However, options such as bananas, pears, apples, or oranges should be avoided as they are very rich in carbohydrates.


During the Atkins diet, you cannot eat any type of legume since it is a food that provides 50% protein and 50% carbohydrates, therefore, nothing to eat lentils, chickpeas, peas, beans …


Starchy foods can not be part of your diet. Of all of them, the best known is the potato, a vegetable that should disappear from your diet during the weeks of the diet.


Atkins Diet Plan: You Need to Know Everything


This diet is divided into 4 different phases that have to be carried out to be able to lose weight effectively. They are as follows:


A type of menu is designed and only 25 grams of carbohydrates are allowed.


New menu design based on proteins and fats – except for fried ones – and the amount of carbohydrates is increased.


Intake is increased to 450 grams of carbohydrates weekly.


The target weight is assumed to have been lost. From now on you have to follow the dissociated diet for the rest of your life.

After these 4 stages the final stage of “permanent weight loss” begins. In this last phase, the Atkins diet slowly adds more vegetables, and it already allows to include seeds, cereals, nuts, legumes, berries, and other fruits, wine, and other alcoholic beverages.


Weight Loss


We present you the daily diet menus


  • Scrambled eggs with mushrooms
  • Coffee with milk 0%
  • Green salad with nuts
  • Grilled chicken
  • Baked fish fillet
  • Roasted peppers


  • Grilled eggs with bacon
  • Green Tea
  • Vegetable soup
  • Veal burger accompanied by artichokes
  • Cream of zucchini
  • Eggplant stuffed with minced meat


  • Coffee with milk
  • Spinach omelet with 2 eggs
  • Boiled spinach
  • Chicken stir fry with various vegetables
  • Salad with fresh cheese and nuts


  • 2 boiled eggs with tomatoes
  • Coffee
  • Baked salmon
  • Grilled vegetables (asparagus, onion, zucchini …)
  • Chicken soup
  • Roasted peppers with tuna


  • Bacon with scrambled eggs
  • Coffee or tea
  • Mixed salad
  • Meatballs with mushrooms
  • Chicken salad


  • Ham and cheese omelet
  • Coffee or tea
  • Pork chops
  • Roasted side vegetables
  • Boiled chard
  • Baked cod


  • Scrambled eggs with ham
  • Coffee or tea
  • Leek cream
  • Baked Chicken Wings
  • Grilled egg
  • Green salad
  • Beefsteak with wild asparagus


Do you need the inspiration to enjoy delicious recipes for your diet? You should know that there are a lot of tasty and surprising dishes that you can prepare to make this diet. It is a diet that is based on the consumption of proteins and vegetables, therefore, there are many dishes that you can prepare.
Atkins Diet Plan: You Need to Know Everything

Here we leave you 3 recipe ideas so you can enjoy a much tastier and more surprising diet.


This is a very easy recipe to make and that will help you enjoy a different and delicious dish. To make this dish for 2 people you will need these ingredients:

  • 4 cod loins
  • 2 chilies
  • 2 cloves of garlic
  • Olive oil
  • Hot paprika

We start this recipe by placing the cod loins in a bowl. Now, we will pour a little oil in a pan and chop the garlic; When it is hot, we will add the garlic and let it cook without browning it excessively. Next, we will add the chili and mix so that it cooks together with the garlic. When they are ready, we reserve it.

The next step is to add the code in the same pan so that it cooks with the flavor that the two seasonings have left. We will start by cooking the fish for the meat part, and then we will turn it so that it cooks on the skin area.

When it is ready, remove and serve by placing the spicy paprika and garlic on top that we had previously reserved. Ready!


We continue with these ideal recipes for your diet, proposing, now, a dish whose main ingredient is veal and vegetables. The ingredients that you will need for 2 diners are the following:

  • 4 beef steaks
  • 1 aubergine
  • Cheese 0% to melt
  • Olive oil
  • Salt and pepper

We will start by cutting the eggplants into slices that are very thin and we will leave them to soak in a container with water and salt. We’ll have to leave them here for about 30 minutes to allow them to sweat.

In a frying pan, we will put a little olive oil and, when it is hot, we will mark the veal doing round and round. We will reserve. In the same pan, we will sauté the eggplant and let it be well done on both sides.

To make the filling, you will simply have to place the steaks in a platter and, in the center, place the hot eggplant. Now put the slice of 0% cheese and roll from the thinnest area. You can join the rolls with a toothpick so that they stay fixed.

When we have the rolls done, we will go back through the pan with a little oil until we see that the cheese is melted. Ready!


And we finish this selection of recipes for the Atkins diet talking about a dish that is perfect for breakfast. It is about preparing some delicious broken eggs with mushrooms that can be made with these ingredients:


  • 2 eggs
  • Mushrooms
  • Garlic
  • Parsley
  • Olive oil
  • Salt and pepper

It is a VERY easy and quick recipe to make. To do this, you must start by putting a little oil in a pan and, when it is hot, we will add the minced garlic. Before it is browned, we will add the broken eggs and then the rolled mushrooms.

We will mix all the ingredients skipping them and trying to mix them to the maximum. Season to taste and, when ready, serve with a little parsley. It will be delicious!


The Atkins diet is also a very fast dissociated diet due to the elimination of carbohydrates. But again we find ourselves with an unbalanced diet.

By eliminating the fiber, people with constipation will have a very bad time, and those who are not will surely start to be. This type of dissociated diet tends to produce a lot of anxiety, which is why the pictures of “sudden attacks” on the fridge are often frequent.

His problem is that if you think of mixing carbohydrates with proteins while you are dieting, the weight gain of 1 to 2 kilos due to the rebound effect is almost immediate.

The consumption of fats in this diet can produce cholesterol problems, excessive consumption of proteins, liver, and kidney problems, and once again we find a diet that produces fatigue due to the absence of carbohydrates.

Its last phase, where it is recommended to continue to dissociate food for the rest of life, is far from being a balanced and healthy diet.


It does work. The Atkins diet helps you lose weight very effectively, however, as we have just indicated, it is a very unhealthy diet that can alter your health.

Really Work

In addition, as soon as you finish the diet, you can suffer from what is known as the “rebound effect”, especially when re-incorporating carbohydrates in your daily menu. The best thing is to bet on a method that is more balanced and varied where you eat in the right measure and where all foods can be taken in a balanced way.

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