The Atkins Diet

This post is part of our diet series and is being published as a service to our users. We do not endorse any particular diet plan. You and your healthcare team should work together to find what meal plan works best for you.

Diet Dr. Atkins

The Atkins Diet is perhaps the most recognized of any low-carb diet. American physician and cardiologist Robert Atkins put his program on the map in the 1970s when he published his best-selling book, Dr. Atkins’ Diet Revolution. The diet promotes cutting all carbs and focusing primarily on proteins. The theory? The body needs fuel; by limiting the body of carb-fuel, it must turn to alternative fuel-sources like stored fat. The result? Pounds are shed and blood sugars remain intact. Plus, you can revel in meat-tastic recipes like these slow-roasted carnitas.  

The Gist

The Atkins Diet is broken down into 4 different phases:

In Phase 1, the Induction Phase, you’ll eat 20g of carbs or less each day for two weeks. This phase is the key 🔑 to kickstarting your fat burning metabolism. By significantly dropping your carb intake in this phase, your body shifts from burning primarily carbs to burning primarily fat.

✅ Acceptable Foods: veggies, proteins, healthy fats, cheeses, nuts, seeds

In Phase 2, the Balancing Phase, you’ll slowly start adding more foods back into your diet. Phase 2 is all about maintaining your momentum from the Induction phase and continuing the process of finding your personal carb balance. ⚖️

✅ Acceptable Foods: the above + berries, cherries, melon, whole milk, greek yogurt, ricotta cheese, legumes, tomato juice

In Phase 3, the Add-On Phase, you’ll continue adding more carbs to your diet, little by little. This stage is about fine-tuning your diet so you can eventually focus on maintaining your weight loss. This is the final stretch before maintaining lifelong Atkins low-carb #goals.

✅ Acceptable Foods: the above + additional fruits, starchy veggies, grains

In Phase 4, the Lifetime Maintenance Phase, you will reach your ‘goal’ weight, as well as transition to a permanent way of eating. This is not so much a ‘phase’ as it is an actual lifestyle. Adjust, tweak, and experiment as needed, while maintaining in-range blood sugars and goal weights!

✅ Acceptable Foods: all of the above

Get Started

Go for it! Run any questions by your One Drop | Expert or endo; otherwise, get started with your Atkins diet at any time at atkins.com. The crux: remember to avoid carbs above all else, and enjoy protein and fats until full. 😋

 

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Mary Elizabeth
Mary Elizabeth

Mary Elizabeth is a Marketing and Communications Manager at One Drop and has been living with T1D for over 20 years.