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The Atkins diet is a low-carb way of eating that can help people lose weight without feeling hungry or counting calories. Could the Atkins diet plan be right for you?
In this guide, you’ll learn all about the Atkins diet and get everything you need to lose weight successfully, including food lists, meal plans, and tips for achieving the best results.
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The Atkins diet is a low-carbohydrate diet created in the 1960s by Dr. Robert C. Atkins, a physician and cardiologist. Dr. Atkins found that when his patients avoided foods high in carbohydrates (carbs) — such as bread, potatoes, pasta, and fruit — they lost weight easily, without hunger or intentionally restricting calories. 1
If you believe that weight loss requires self-deprivation, I’m going to teach you otherwise
– Dr. Robert C Atkins
If you believe that weight loss requires self-deprivation, I’m going to teach you otherwise
– Dr. Robert C Atkins
In 1972, Dr. Atkins published his first book, Dr. Atkins’ Diet Revolution, followed by Dr. Atkins’ New Diet Revolution in 1992, and an updated version with the same name in 2002. 2
The Atkins diet is essentially a keto diet at the start. But then, over time, it involves adding specific carbs back into your diet until you find your personal carb level that allows you to maintain a healthy weight.
The Atkins diet has four phases:
During the induction phase, you’ll eat foods with minimal carbs. Although the “allowed” list is somewhat limited, you will still enjoy lots of delicious, filling foods.
With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.
Eat as much of the following foods as you need to feel comfortably full (but not stuffed).
Tip: Drinking a daily cup or two of broth or bouillon during the induction phase can help minimize or prevent symptoms of the “keto flu,” a common set of temporary side effects like headache and fatigue that often occur at the beginning of a very-low-carb diet. 9
During phase 1, you eat protein, fat, and above-ground vegetables. That means you avoid all foods and beverages not listed above, including:
Planning meals during phase 1 of the Atkins diet is easy:
Eat it now! Top 3 protein recipes:
Eat it now! Top 3 protein recipes:
Here is a simple seven-day menu for phase 1 of the Atkins diet. Feel free to substitute other foods from the acceptable foods list above, based on your preferences and what you have on hand.
Success on the Atkins diet
“It’s a no-brainer for me to eat eggs, cheese, and meat. I mean, it’s not punishment,” Giulia says.
Success on the Atkins diet
“It’s a no-brainer for me to eat eggs, cheese, and meat. I mean, it’s not punishment,” Giulia says.
With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.
After two weeks, you can either stay in phase 1 (Induction) for as long as you like or slowly start adding carbs back in phase 2 (Ongoing weight loss (OWL)).
If you have a lot of weight to lose, you may want to stay in phase 1 indefinitely. You’re likely to lose weight more rapidly if you continue eating very low carb. 11 Once you feel ready, move on to phase 2.
However, if you want to lose weight more gradually and have more foods to choose from, move on to phase 2 now.
Follow these steps to continue losing weight and then maintain your new weight.
Increase your daily net carb intake by 5 grams for at least one week and then assess your progress. Dr. Atkins recommends adding extra vegetables first and then reintroducing other low-carb foods in the following order:
After each weekly 5-gram increase in net carbs, evaluate how you feel. Are you hungrier? Do you have cravings? Have you stopped losing weight?
As you approach your goal weight, you can experiment with slightly higher-carb foods during phase 3, such as legumes, fruits, and below-ground vegetables like carrots and beets. You can increase your daily carb intake by up to 10 grams each week, if you wish.
One-third cup of beans, one cup of cooked carrots, and one cup of sliced cantaloupe each have about 10 grams of net carbs. You’ll find complete carb information for all foods in our visual guides.
If you begin gaining weight, cut back to your previous carb level. If any specific foods make you feel hungry or cause cravings, avoid them altogether.
Stay in phase 3 until you achieve your goal weight.
Success on the Atkins diet
Brian eats between 20 to 50 grams of net carbs a day to maintain his 100-pound weight loss.
Once you find the carb level at which you can easily maintain your new weight, you’ll be in phase 4. Dr. Atkins called this your “Critical Carbohydrate Level for Maintaining,” or CCLM. It may be 20 grams of net carbs, 40 grams of net carbs, or more per day.
Although you may be able to eat a few more carbs occasionally — during vacations, holidays, or celebrations — staying within your personal carb limit most of the time will give you the best chance of keeping your weight off for good.
Success on the Atkins diet
Brian eats between 20 to 50 grams of net carbs a day to maintain his 100-pound weight loss.
Thousands of inspirational Atkins diet success stories exist — and high-quality science supports these results.
When researchers analyzed several studies of popular diets in 2017, they concluded that the Atkins diet was the most effective for losing weight. 13
And in trials, as in real life, people who follow the Atkins diet are allowed to eat as much of the permitted foods as they need to feel full.
In a 2007 trial, known as the A to Z study, overweight women ate either a low-carb (Atkins), low-calorie portion-controlled (LEARN), low-fat (Ornish), or moderate-carb (Zone) diet for one year.
By the end of the study, women in the low-carb group had lost an average of 10.3 pounds (4.7 kilos) — two to three times as much weight as the women in the other groups. 14 Other trials testing the Atkins diet have shown similar weight loss results after one year. 15
Participants in these studies followed phase 1 for a few weeks and then began increasing their carb intake every week. After a few months, they were eating more than 100 grams per day, in many cases. Despite impressive initial results, they often stopped losing weight or even regained some weight after adding back carbs. 16
Success on the Atkins diet
Melissa stayed in phase 1 of the Atkins diet for the 10 months it took her to lose 100 pounds.
Success on the Atkins diet
Melissa stayed in phase 1 of the Atkins diet for the 10 months it took her to lose 100 pounds.
However, when people stay in phase 1 longer and add carbs back more gradually, they tend to lose more weight overall. 17
There’s also some evidence that eating a low-carb, Atkins-style diet may help prevent your metabolism from slowing down during weight maintenance, which can increase the likelihood that you’ll keep the weight off. 18
Results from Atkins diet trials are consistent with many other studies, demonstrating that low-carb diets can lead to dramatic weight loss and improved health markers. 19
Although it’s possible to stay in the induction phase indefinitely, the food list is quite restrictive. The good news is, you can maintain the same net carb limit of 20 grams per day while enjoying nuts, berries, and other foods that aren’t allowed during phase 1. Check out our complete list of keto-friendly foods.
DD+ MEMBERSHIPYou can also follow our popular keto meal plans, which contain less than 20 grams of net carbs per day. Or use our personalized meal planner to get a customized keto meal plan instantly. ]
DD+ MEMBERSHIP Meal plans designed for resultsWith our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.
Yes. Although the Atkins diet is usually high in animal products, vegetarians and vegans can also follow it.
Because phase 1 protein foods are limited to meat, fish, cheese, and eggs, you’ll need to include some foods from phase 2 and 3 — such as nuts, seeds, and legumes — if you’re a vegan.
If you’re a vegetarian, you can stick with phase 1 foods. However, you’ll get more variety if you include some dairy sources that are allowed in phase 2, like Greek yogurt and cottage cheese.
The Atkins diet may provide some health benefits. In addition to helping people lose weight, the Atkins diet has been shown to reduce blood pressure and triglyceride levels. 20 Read more about the scientific evidence supporting low-carb diets like the Atkins diet.
Like other low-carb diets, the Atkins diet has been shown to improve blood sugar control in people with diabetes. 21 Learn more about the best foods to control diabetes.
The Atkins diet is safe for most people. However, because low-carb diets often lower blood sugar and blood pressure, if you take medication for diabetes or high blood pressure, you will need to discuss medication management with your doctor before starting a low-carb diet.
Additionally, breastfeeding women should avoid eating fewer than 50 grams of net carbs per day.
Although the Atkins diet has helped many people lose weight, it does have some disadvantages, including:
The guide you just read provides all of the information you need to get started and be successful on the Atkins diet. For a more comprehensive discussion of the diet, read Dr. Atkins’ New Diet Revolution. 24
DD+ MEMBERSHIPGet instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial!
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