What is the Atkins diet and how is it done?

The Atkins diet was born at the beginning of the year 1970 , being invented by Dr. Robert C. Atkins in the publication of his book “The Diet Revolution” . It continues to be recognized and used today, mainly promoting protein consumption. 

In the following article we will delve into the principle of this diet, its nutritional parameters and the benefits that its contemplation and application produce. 

What is the Atkins diet?

The Atkins diet is a diet that focuses on reducing or eliminating carbohydrates in the diet and increasing the consumption of protein and fat. In this way, it allows the acquisition of energy in a way that benefits the body and avoids the creation of unnecessary fat deposits. (1)

You should know: It is a diet very similar to the ketogenic diet or keto diet, since it is a strict diet in the consumption of fats and reduced in carbohydrates . It is a diet aimed at losing weight and recognized for its excellent results.

How is the Atkins diet done?

The Atkins diet consists of certain phases, which allow the correct and adequate development of it to achieve its objectives. It is considered an energy diet, since by reducing the consumption of carbohydrates, the body is forced to burn fat as fuel.

We mention below, which are the phases that allow the metabolic change in the organism and thus allowing the familiarization of the body with the food intake, considering that there is the presence of a new regime:

1. Phase 1

Phase 1 is the radical reduction of carbohydrates , even reaching only an intake of 20 grams per day. It is important to mention that this drastic way to reduce carbohydrate consumption and lose weight can be avoided by people who do not have much fat to lose or who are vegetarians. 

This is because there are no large fat stores that the body will turn to for energy.

To highlight: All phases of the Atkins diet have been rigorously studied by scientific investigations that have allowed the safe and responsible application of this diet.

2. Phase 2

The second phase allows the inclusion of certain carbohydrates in the diet, allowing for a greater variety in the individual’s diet and aimed at determining the organism’s tolerance of carbohydrates. 

Note: Consumption is increased to an amount between 25 and 40 gr per day and cheeses, nuts and certain seeds are added to the menu.

3. Phase 3

The third phase has as main objective to create a balance in the diet ingested by the individual that keeps him healthy and at the same time happy. The weight loss starts to slow down a bit, but remains consistent and continues to focus on gaining carbohydrate tolerance in order to move into phase four.

Note: To find the tolerance level, it is recommended to gradually increase 10 grams of carbohydrates more per week, until you reach the desired weight and stay there. In this way, it seeks to adjust the eating plan.

4. Phase 4

The fourth phase is the meeting of balance , then allows from it, the enjoyment of a healthy life free of the greatest possible amount of carbohydrates. 

You must always keep the objective clear and in case you lose control of the diet, you can calmly start over . The advantage is that the appropriate amounts are already known. (two)

What can you eat on the Atkins diet?

In this diet there is a wide variety of foods that can be consumed, always taking care that they remain within the parameters of the objectives and the phases to follow.

Foods of animal origin such as meat, fish, bacon, eggs and dairy products can be consumed . In the same way, foods of plant origin such as legumes, nuts, seeds and healthy fats , as well as low-carbohydrate vegetables such as spinach, asparagus, among others.

What foods should be avoided on the Atkins diet?

It happens that in this Atkins diet, there are foods that must be reduced and even eliminated . These are sugars, carbohydrate-rich grains like barley and rice, vegetable oils like soybean and canola, foods that are often called diet or low-fat. 

To highlight: There are foods that should only be reduced or suspended in the introduction phase, these are mainly of plant origin and would be fruits, legumes and vegetables rich in carbohydrates , such as bananas, chickpeas and sweet potatoes. 

What are the benefits of the Atkins diet?

It should be recognized that the Atkins diet not only influences the body by reducing fat levels and losing weight, but also due to the reduction of foods that often bring health consequences if consumed in excess, it provides an important list of benefits which will be mentioned below:

1. Balances blood sugar levels

The body responds to the application of this diet, a process of accelerating metabolism that balances blood sugar levels, which allows diseases such as diabetes to be avoided or controlled. 

Important: We must remember that diet is an important factor in the risk of suffering from this type of disease. And precisely carbohydrates are foods that create an increase in insulin in the body, thus increasing the chances of suffering from type 2 diabetes. (3)

2. Regulates blood pressure

Losing weight is scientifically proven to help reduce or even reverse risk factors that may be present in the body for cardiovascular diseases. 

Even for patients suffering from hypertension, a carbohydrate-free diet is always recommended to reduce symptoms and damage to the body. However, enriching the diet with protein also provides benefits to what we understand as system health. cardiovascular .

To highlight: A study carried out by Heilbronn, Noakes and Clifton in 12 different individuals for the year 1999, obtained favorable results in the reduction of insulin in the body and blood pressure, after spending weeks consuming a diet with high protein content. (4)

3. Helps lose weight

As we previously mentioned, the decrease in carbohydrate intake leads to the burning of existing fat deposits in the body due to the need for fuel and energy, thus reducing the presence of fat and also reducing the production of these deposits due to the nature of the diet.

4. Establish healthy eating habits 

The Atkins diet allows us to recognize the limits of our body , as well as tolerance to carbohydrates and therefore establishes healthy eating habits by reducing the consumption of foods that do not usually contribute anything beneficial to our health and our body. 

Note: The Atkins diet allows the creation of a new diet with healthy habits and oriented to the care of the adequate weight, for the correct development of the organism and its functions.

sample menu on the Atkins diet

The example presented below is based on the correct consumption of the first phases of the Atkins diet , considering that the mentioned foods are allowed and beneficial for the purpose of this diet:

Breakfast

At breakfast you can opt for a serving of scrambled eggs and cheese . You can drink water, tea or coffee during this meal, always taking care that sugar consumption is not exaggerated.

Lunch

A chicken salad, avocado and any of the permitted drinks, including among the options fruit juices that are not rich in carbohydrates and diet soft drinks.

Cena

Baked salmon or turkey with tomato and cucumber salad . Sautéed asparagus and the previously mentioned permitted drinks could be included, always free of excess sugar or processed products.

Jane Bones

University Professional in the area of ​​Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of ​​health. Interested in topics of Psychology, Occupational Health, and General Medicine.