Low-Carb, High Reward: An Atkins Diet Starter Guide

November 17, 2023 7 mins to read

The Atkins Diet is a low-carb diet often suggested for weight-loss and diabetes that many people have found success with. There are a myriad of low-carb diet options, which I find provide a nice structure for achieving your health goals – the Atkins Diet could be a great fit for you. So In this article I explore the Atkins Low-Carb diet, how it works, the health benefits and risks, as well as how to get started with it.

Atkins TikTok Video

Understanding the Atkins Diet – What is the Atkins Diet?

In simple terms, the Atkins Diet is a low-carbohydrate eating plan. It places an emphasis on consuming proteins and fats while significantly reducing carbohydrates. The idea is to shift your body’s metabolism from burning carbs for energy to burning fat, a state known as ketosis. Other diets like carnivore, KETO and Ketovore also operate on the same principles.

How It Works: The Phases of Atkins

The Atkins Diet is divided into four phases:

  1. Induction: This is the most restrictive phase, where you limit your carb intake to 20 grams per day, kickstarting weight loss.
  2. Balancing: Gradually, you add more nuts, low-carb vegetables, and small amounts of fruit back into your diet.
  3. Fine-Tuning: As you approach your weight goal, you’ll slow down the weight loss by adding more carbs to your diet.
  4. Maintenance: Once you’ve reached your desired weight, you find the right intake of carbs (balanced against your proteins and fats) that your body can handle without regaining weight.

Health Benefits & Potential Risks


  • Weight Loss: Initially you may achieve rapid weight-loss.
  • Stabilized Blood Sugar: Can be particularly beneficial for those with pre or Type 2 diabetes, or metabolic syndrome.
  • Improved Triglycerides and HDL Cholesterol: Supporting cardiovascular (heart) health. Vital because heart muscle can’t regenerate well, like other tissues in the body – so it’s important you care for it.


  • Nutrient Deficiencies: Phases of the diet more restrictive could lead to insufficient intake of essential nutrients leading to deficiencies. Especially if not done under the advisement of a professional.
  • Keto Flu: Some experience flu-like symptoms during the initial phase of ketosis.

Note: It’s crucial to consult with a your doctor and book an appointment with me before starting any new diet.

What Health Issues is The Atkins Diet Designed For?

The Atkins diet was designed to help primarily with the two following:

  1. Obesity and Weight Management: The Atkins Diet is popular for its effectiveness in supporting weight loss, especially in the short term. By reducing carbohydrates, the diet helps the body burn stored fat for energy (ketosis), leading to weight loss.
  2. Type 2 Diabetes: Since the Atkins Diet restricts carbohydrates, it can help reduce blood sugar spikes and regulate blood sugar levels.

Getting Started with the Atkins Diet

First Steps:

  1. Clear Out Carbs: Remove high-carb foods from your pantry. Accessibility is a big part of changing habits.
  2. Plan Your Meals: Focus on proteins (meat, fish, eggs), healthy fats, and low-carb vegetables.
  3. Track Your Carbs: Stay within your daily carb limit. This is much easier to do with a pre-configured meal plan.

Sample Meal Plan:

  • Breakfast: Scrambled eggs with spinach and cheese.
  • Lunch: Grilled chicken salad with olive oil dressing.
  • Dinner: Baked salmon with asparagus.

Book an appointment and I can help set up a perfect meal plan that maintains the optimal carbohydrate to promote weight-loss and blood sugar regulation. I can also include the best nutrient dense foods, foods you prefer in your diet or commonly eat and exclude foods you absolutely do not enjoy eating.

Final Thoughts

As a nutrition professional, I advocate for a balanced approach to diet and lifestyle. The Atkins Diet can be an effective tool for weight loss and improving insulin resistance, but it’s not a one-size-fits-all solution. There may be better low-card diet plans, or even better a customized plan can be optimized for your specific health status and goals. Always listen to your body, and don’t hesitate to tailor the diet to your individual needs and preferences.

If you’re considering the Atkins Diet, remember, the journey to health is not a sprint to weight-loss, it’s about finding your pace to a sustainable (marathon) way of eating that nourishes your body and soul.

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  1. An Evaluation of the Atkins Diet
    • Authors: Bernard V Miller, Joseph S Bertino, Roberta G Reed, Christine M Burrington, Leslie K Davidson, Allan Green, Anne M Gartung, Anne N Nafziger
    • Study Focus: This study involved eighteen adults with a BMI of 25 kg/m² or higher. It evaluated their dietary intake and weight on their usual diets and compared it with the Atkins Diet’s first two phases. Significant weight loss and changes in dietary micronutrient intake were observed.
    • Publication: PubMed
    • Link: PubMed – An Evaluation of the Atkins Diet​​​​​.
  2. Longest Scientific Study Yet Backs Atkins Diet
    • Publication: New Scientist
    • Key Findings: Two new studies, including a year-long study led by Linda Stern, showed significant weight loss and no harmful effects on blood fats and sugars for subjects on the Atkins Diet. However, the studies called for more research to investigate long-term health impacts.
    • Link: New Scientist – Longest Scientific Study Yet Backs Atkins Diet​​​.
  3. Long-term Effects of 4 Popular Diets on Weight Loss and Cardiovascular Risk Factors: A Systematic Review of Randomized Controlled Trials
    • Authors: Renée Atallah, Kristian B Filion, Susan M Wakil, Jacques Genest, Lawrence Joseph, Paul Poirier, Stéphane Rinfret, Ernesto L Schiffrin, Mark J Eisenberg
    • Study Focus: This systematic review examined the efficacy of the Atkins Diet and other popular diets on sustained weight loss and cardiovascular risk factors. The review included 12 randomized controlled trials with a focus on long-term effects.
    • Publication: PubMed
    • Link: PubMed – Long-term Effects of 4 Popular Diets​​​.
  4. Comparison of Dietary Macronutrient Patterns of 14 Popular Named Dietary Programmes for Weight and Cardiovascular Risk Factor Reduction in Adults: Systematic Review and Network Meta-Analysis of Randomized Trials
  5. Scientific Evidence of Diets for Weight Loss: Different Macronutrient Composition, Intermittent Fasting, and Popular Diets


The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The views expressed in this article are those of the author and do not necessarily reflect the official policy or position of any health care agency or government entity in Canada or the United States.

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