Atkins Diet Pros and Cons – Everything You Need To Know

Atkins Diet

Obesity has been given a rank of disease. All thanks to the unhealthy eating habits and sedentary lifestyles of our digital and 21st century. As a matter of fact, obesity has been linked to various deadly conditions including diabetes type 2, hypertension, CVDs and much more. Therefore, addressing it has become really important.

Regarding this, a number of diets have been surfaced in the market that promises to make you lose weight within a specific period. Atkins Diet is among those fashionable diets and we are going to cover each and every aspect of that diet in the post below.

So if you are contemplating adopting this Diet, scroll down to know everything about it.

What is Atkins Diet?

Atkins Diet is one of those fancy diets that has been developed to help you lose weight while offering tons of various benefits. This diet was designed by a cardiologist, Dr. Robert Atkins, that aimed to reduce carb intake significantly.

The Atkins Diet is based on 4 major principles. It is basically:

  1. A diet that will help you lose weight
  2. A diet that maintains weight loss
  3. A diet allowing you to achieve good health
  4. A diet that lay the permanent groundwork for disease prevention

The major reason for weight gain is the consumption of refined carbs, according to Dr. Atkins. That is the reason, carbs have been restricted in this diet while primarily focusing on proteins and fats.

The Phases of the Atkins Diet

The overall diet has been divided into 4 different phases:

  1. Induction
  2. Balancing
  3. Pre-Maintenance or Fine Tuning
  4. Lifetime Maintenance

#1, Induction

This is the preparatory phase of the diet that prepares the body for further weight loss. This is basically a strict phase, where you cut out almost all the carbohydrates from the diet while getting most of the energy from fat and protein. This phase is being followed for 2 weeks where the net carb ratio is just 20grams per day, mainly from plant sources, while getting the rest from protein and fat.

#2, Balancing

Balancing is the next phase of the Atkins diet where you need to continue eating a minimum of 12 to 15grams of carbs only from vegetables while slowly adding nuts, fruits, and seeds. This will allow you to lose weight so that you can reach your goal, effortlessly. This phase should be continued until your about 10 pounds (4 to 5kgs) away from your weight loss goals.

#3, Pre-Maintenance

In this phase, while you are only 4.5 kgs away from your weight goal, you can gradually increase the range of foods that you can eat. You can now add the starchy vegetables and whole grains in your diet so that you can maintain your lost weight while losing the rest. You can simply continue adding 10 grams of carbs to your diet each week until the weight loss slows down and you reach your healthy weight goal.

#4, Life Maintenance

This is the last phase of the Atkins diet when you reach your healthy weight and you continue adding carbs as much as your body can tolerate without regaining.


Atkins Diet


How Does Atkins Diet Work?

As mentioned earlier, this diet follows a really low carb intake, while mainly focusing on fats and proteins. It is the scientific backed up fact that your body takes energy from three major sources:

  1. Carbs
  2. Fats
  3. Proteins

The primary and readily available source of energy in the body is carbs when the carbs aren’t available sufficiently, stored fats are being utilized. This process is called ketosis. Regarding this, being fairly low in crabs, Atkin Diet triggers ketosis that allows you to use stored fats from the body, thereby allowing you to reduce weight on the go.

Fats to Add in Atkins Diet

While you are following Atkins Diets, you can add:

  1. Meats
  2. Fish
  3. Eggs
  4. Low carb vegetables
  5. Full-fat dairy
  6. Nuts & seeds
  7. Healthy fats

In your diet.

Foods to Avoid in Atkins Diet

You should avoid the following foods in the Atkins Diet.

  1. Sugar
  2. Grains
  3. Vegetable oils
  4. Trans fats
  5. High carb vegetables
  6. High carb fruits
  7. Starches
  8. Legumes

The Pros & Cons of the Atkins Diet

Atkins Diet comes with both – pros & cons.


The pros include:

  1. Improvement of serious health conditions
  2. Weight loss
  3. Improved Blood Cholesterol Levels
  4. Improved Blood Glucose Levels


The Atkins Diet comes with the following risks:

  1. Headache
  2. Dizziness
  3. Weakness
  4. Fatigue
  5. Constipation

Moreover, it can also cause some micronutrients deficiency.

Wrapping Up

Atkins Diet is proven to be effective in improving your overall health, in addition to providing weight loss. However, it is not appropriate for everyone. So it is better to consult your doctor before starting this diet.



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