10 Facts about Atkins Diet You Need to Know

The Atkins diet has been with us for quite a while now. Even the Kardashians have tried this diet and got positive results. Thus, if you want to shed some pounds, the Atkins diet may be the best you can do. Now, most of us have heard about the Atkins diet but don’t really know much about it.


In this article, we will tell you all there is to know about the Atkins diet in order to help you get on with it as soon as possible. After all, “New Year new me” is just around the corner as well.

What is the Atkins Diet?

The Atkins diet is a low-carb diet that is usually recommended to people who want to lose weight. In this diet, you can eat as many proteins and fats as you can. The only food you need to avoid is a food high in carbs.

In the past 12 years or more, various studies have shown the health benefits of having a low-carb diet. These studies have also shown that there is no major and effective need for calorie counting in order to lose weight.

The Atkins diet got famous in 1972 when the physician Dr. Robert C. Atkins wrote the best-selling book on the said diet. Originally, many health authorities disapproved of the Atkins diet because it contains the intake of high saturated fats. However, later it was revealed that saturated fats are harmless and, since then, the Atkins diet has been studied and used comprehensively.

10 Facts about Atkins Diet that You Must Know

We’ve analyzed what the Atkins diet actually is but is this all or is there more to it? Let’s get through these amazing facts about the Atkins diet before you jump right into it.

  1. You get to eat low carbs, not low cal.

Atkins diet includes low carbs, not low cal. It works by reducing the intake of sugar along with the carbs (that later convert into sugar). When there’ll be no carbs to burn, your body will start burning fats instead. Therefore, you need to count your net intake of carbs, not your calories. So, every time you crave pasta or bread, remember that some pounds need to be shed.

  1. Atkins diet has two diet plans

If you follow Atkins, you’ll be given two choices: Atkins 20 and Atkins 40. If you go with Atkins 20, you’ll have to consume only 20 net carbs per day. However, you can gradually add more carbs or more food options into your diet. Atkins 20 consists of four phases that help you to stick to your diet plan. We would suggest this plan to those people who want to lose 40 pounds or more.

Next, we have Atkins 40. In this diet, you are allowed to eat 40 net carbs per day. You can enjoy three meals and two snacks each day. In this way, Atkins 40 provides you with a massive number of food options to choose from. This diet is particularly useful for people who want to lose less than 40 pounds, women who are breastfeeding, or people looking for variety in their snacks and meals.

  1. You won’t have to say goodbye to cheese

Whenever someone thinks about starting a diet, the first thing that comes into their mind is that they would have to get rid of cheese and all those cheesy food items that they love. But, what if we tell you there is a diet that lets you eat cheese? Yes, people. It exists and it’s known as the Atkins diet.

If you follow the Atkins diet, you can eat both healthy fats as well as dairy products. But, here’s the catch: you have to account for the net carbs. So, get that little pat of butter that you were craving some moments ago.

  1. Get ready to pack yourself on proteins

All protein lovers would be happy to hear the news that the Atkins diet gets you jam-packed on proteins. If you follow the Atkins diet, you will get a big portion of protein with every single meal. In fact, you’ll get about 4- to 6-ounce protein servings in every meal if you choose to follow Atkins 40.

The good news here is that meat isn’t the only source of getting proteins. You can also get tons of proteins from seafood, eggs, bacon, etc.

  1. Alcohol would be a no-go area

You may think that drinking one of your favorite wines won’t jeopardize your entire plan. Turns out, it can. Neither Atkins 20 nor Atkins 40 allows you to consume the entire bottle of alcohol, though you can have an occasional glass of wine. That’s no biggie. Still, alcohol consumption can slow down the process of losing weight. So, if you’re really serious about losing weight and you want to commit to it, say goodbye to your lovely bottle.

However, there are some exceptions. Atkins diet approves a couple of alcohols such as wine, scotch, gin, rye, and vodka. But, exclude the tonic water, juice, and most importantly, the non-diet soda. All of these will add unwanted carbs into your body and ruin all the hard work you did in the meantime.

  1. This is the diet for the vegetarians

Good news for all our vegetarians out there! The Atkins diet isn’t only for the protein-loving people but it also cares about our vegetarians. Recently, a new version of the Atkins diet surfaced that is known as Eco-Atkins. The new Atkins diet emphasizes getting:

  • 43% calories from plant fats
  • 31% from plant proteins
  • 26% from plant carbs

Now, you know why we were saying that this is the diet for vegetarians. The Atkins diet has been among the best diets and plant-based diets. According to the US News and World Report, Atkins diet ranked 20 out of 38 best diets overall, no. 8 in best plant-based diets, and 5 in best diets for fast weight loss.

However, the guidance on this diet is very little because it’s not present online. That is why it gets hard for people to fully understand and follow it.

  1. Abundant of frozen meals and recipes present

We all know what frozen food tastes like and not one of us is a fan of frozen meals. But, they do provide an advantage of doing any kind of match for calculating net carbs because they are all present at the back of the box. Plus, they are fast to prepare.

Atkins provides a huge variety of frozen meals which include American options, breakfast options, and global choices as well. If you ask us to recommend something to you, we suggest you try beef meatloaf or merlot. They are to die for.

A Pro Tip: Never ever try chicken options. You’ll regret it.

If you don’t want to eat a frozen meal and prepare something for yourself, Atkins provides a wide range of recipes on the brand’s website. They are genuinely quite flavorsome and they help you in accounting for your net carb intake. In this way, you can enjoy a meal and keep a track of your intake at the same time.

  1. Has an app for counting carbs

Are you having trouble remembering the carb count? Well, it’s not a problem anymore. Atkins has its carb counting app that will help you in getting the exact figure that you consume in a day. Plus, Atkins wouldn’t have worked in the 21stc century if there wasn’t any app. This app is just like a usual app and it functions the same except for a small difference.

Instead of adding the nutrition info of every food item, you’ll just have to add the data for the recipes and products of Atkins. Your job will be to type in the words, the app will handle the rest.

  1. Things will get worse before they get better

If you’ve dieted previously, you’ll know that a lot of changes are yet to come. However, if you’re dieting for the first time, you’re in for one of the biggest rides of your life. When you follow a certain diet, you need to stick to it. It means you need to get rid of all your previous eating habits and adopt a whole new one. We all know that it’s never easy, especially if you’re opting for the Atkins diet.

Mayo Clinic has found out that people who follow the Atkins diet are much more likely to go through headaches, weakness, constipation, dizziness, and fatigue. But, then again, no matter which diet you opt for, you will experience similar side effects. In the end, it is you who need to decide if all your efforts are worth it.

  1. It’s not very pocket-fitting

The Atkins diet is all about eating non-processed, fresh food which always comes at a certain price. In short, this diet can be very pricey to maintain. Your grocery bill may get tripled just by adding a couple of unprocessed items to your cart. We’re not the only ones saying this.

When Forbes compared the prices of a few different diet plans, the diet meals of Atkins came out as the most expensive ones. On an Atkins diet meal, the average spending can be $100.52 per week. This figure is 84.6% more than what people spend on weekly groceries on average. Atkins may prove to be pocket-fitting as compared to weight loss surgery or buying a treadmill. However, it can still notch up a hefty bill for you after every week.  

Four-phase Plan of Atkins Diet

Atkins Diet is divided into four different phases such as:

  • Phase 1: This phase is known as induction In this phase, you can consume only 20 grams of carbs per day and this goes for two weeks straight. In order to kick-start weight loss, you need to consume high-protein, high-fat vegetables. But, make sure those vegetables are low in carbs.
  • Phase 2: This phase is known as balancing. Throw in some nuts and fruits in your diet but keep the low-carb vegetables as they are.
  • Phase 3: This phase is known as fine-tuning. In order to fully attain the weight you want, you’ll need to work harder. So, when you feel like you’re getting closer to your goal weight, increase your carbs. In this way, your weight loss will slow down.
  • Phase 4: This phase is known as When you reach this phase, you can start having healthy carbs because now, your body can withstand this intake without regaining any weight.

However, all of these phases can seem a little daunting and tricky. So, if you can’t seem to understand these phases, you can just stick to your meal plan. Some people don’t even follow this plan very strictly. Some may skip the induction phase altogether. Instead of adding fruits in the next phase, they’ll add plenty in the first one. We’ve heard it’s very effective as well.

On the other hand, some people prefer to stay just in the induction phase for as long as they want. This kind of diet is generally known as Ketogenic Diet, also referred to as Keto Diet.


Every person wants to stay perfect and fit all their lives and every one of us has adopted some kind of diet plan at a specific point. Whether it’s a girl next door or Kim Kardashian, everyone wants to lead a healthy lifestyle. But, we all know how following a certain diet can be boring. It feels like someone has ripped off all kinds of colors from your life.

Now, what if we tell you there’s still hope for you out there? The Atkins diet is one of the most renowned diets that can help you in achieving your goal weight in just a few months. However, before you start following this diet plan, you need to make sure that you know everything about this diet.

We hope this article helps you in understanding everything there is to know about the Atkins diet.