Nutrition
Atkins
A phased low-carb diet starting with very low carbs (20 g/day) and gradually increasing. One of the original popular low-carb diets.
- Type
- Low Carb
- How hard to stick to
- Moderate
- Protein / carbs / fat
- 27 / 10 / 63%
The short version
People usually choose it for weight loss and blood sugar control.
Meals: 3 meals plus snacks, eat when hungry.
What you eat
- Meat & fish
- Eggs
- Cheese
- Butter & oils
- Nuts & seeds
- Low-carb vegetables
- Avocados
- Cream
What you cut back on
- Sugar
- Grains
- High-carb fruits
- Starchy vegetables
- Legumes (initial phases)
- Trans fats
A day of eating
One day built from the Atkins recipes in the For The Reps app. It comes to about 1,794 calories and 141 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Sausage & Spinach Breakfast Skillet | 516 | 32 g |
| Lunch | Grilled Chicken Caesar Salad (No Croutons) | 519 | 55 g |
| Dinner | Pan-Seared Salmon with Lemon Butter | 489 | 38 g |
| Snack | Deviled Eggs with Bacon Bits | 270 | 15 g |
Macros
Roughly 27% of calories from protein, 10% from carbs and 63% from fat.
On 2,000 calories a day that is about 135 g of protein, 50 g of carbs and 140 g of fat.
Before you start
Phase 1 is very restrictive. Gradual carb reintroduction helps find personal tolerance. Well-studied.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
