The Atkins diet is considered a pioneer low-carb eating plan and it was developed in the 1960s by cardiologist Robert Atkins as a means to control weight and avoid common chronic illnesses. He published the first in a series called Dr. Atkins New Diet Revolution in 1972, a best-seller that outlined many of the diet’s ideas.

First criticized by health institutions for its advice on fatty foods, many of the Atkins diet’s claims are now affirmed by research. It has evolved over the years through its underlying principles have remained the same as it insists on an eating plan low in carbohydrates and high in protein and fats. In its latest versions,  the Atkins diet plan also recommends vegetables and fruits as part of a healthy diet.

The Process of The Atkins Diet 

The Atkins diet plan is usually in four phases beginning with Induction. This is the most restrictive stage and advises cutting almost all carbohydrates from the diet.  Wheat, barley, rye, pasta and some fruits are avoided with only a small amount of carbs allowed which is derived from vegetables. The Atkins menu’s main nutrition in meals comes from meats, poultry, fish and seafood and eggs. The beverage of choice is water and alcohol is disallowed. The Induction lasts for about two weeks and is designed to jumpstart the weight loss process.

The next phase is Balancing and involves an increase in carbohydrate consumption from nutrient-rich sources like fruits, vegetables and nuts In the Atkins menu. Sugary foods are still avoided and this phase in maintained until the weight loss goal is approached.

The third phase is called Pre-maintenance and more carbs are added including from common sources like whole grains and starchy vegetables. This phase lasts until weight goals are achieved.

The last phase is the Lifetime Maintenance and is done to control weight. It is very personal and though the carbohydrate levels remain low, they vary from individual to individual.



  • It is a proven method for healthy weight loss.


  • Its restriction of an entire food group may lead to deficiency


Who Should Do It

Adkins’s main goal is weight loss and it promises a rapid drop especially in the Induction phase. It is an effective and time tested method for weight loss and comes with the benefits of a slimmer waistline.

Meal Plan Ideas

Day 1

  • Breakfast: Eggs and veggies, fried in coconut oil.
  • Lunch: Leftover stir fry from dinner the night before.
  • Dinner: Salmon with butter and vegetables.

Day 2

  • Breakfast: Omelette with various vegetables, fried in butter.
  • Lunch: Leftover meatballs from the night before.
  • Dinner: Pork chops with vegetables.


Day 3

  • Breakfast: Bacon and eggs.
  • Lunch: Chicken salad with olive oil and a handful of nuts.
  • Dinner: Meatballs with vegetables.