Atkins
A phased low-carb diet starting with very low carbs (20g/day) and gradually increasing. One of the original popular low-carb diets.
Goal of the plan
Source best-for note: Weight loss, blood sugar control.
Who it is for
The source category is Low Carb, with difficulty marked Moderate.
Example meals and foods
The source macro split is 27% protein, 10% carbohydrate, and 63% fat.
Meal timing: 3 meals plus snacks, eat when hungry.
- Meat & fish
- Eggs
- Cheese
- Butter & oils
- Nuts & seeds
- Low-carb vegetables
- Avocados
- Cream
Foods to limit or adapt
- Sugar
- Grains
- High-carb fruits
- Starchy vegetables
- Legumes (initial phases)
- Trans fats
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionPhase 1 is very restrictive. Gradual carb reintroduction helps find personal tolerance. Well-studied.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
South Beach
Alkaline Diet
Carnivore