Some say it’s difficult, some say it’s a piece of cake; either way, one thing’s for sure: the Atkins diet is more and more embraced by everyone who wants to lose weight. Why?
In this post, we’re about to discover how Atkins works, what are its challenges and how you can benefit from adopting this diet. Stick until the end to get our free meal plan created by a certified nutritionist exclusively for Wellness Captain.
Now if you’re ready, let’s get started!
What is the Atkins diet?
Like so many other diets, Atkins aims to help you lose weight in a healthy way. It was developed by Dr. Robert Atkins during the ‘70s and it stood out from the crowd right away as a controversial weight loss plan. Why?
Well, the Atkins diet suggests that you can lose weight by consuming anything except for carbs. More precisely, you may eat plenty of protein and fat (even saturated fat!) while avoiding foods high in carbs. Dr. Atkins’ statements inspired researchers to perform studies, many of which confirmed his theory: avoiding carbs actually does help you lose weight!
- Addressing the controversy…
A quick Google search will probably reveal how many specialists claim that the Atkins diet is bad for your health and I think we should discuss this aspect too.
Ever since the best-selling Atkins book was released, it’s been said to damage your health – partly because it makes you avoid carbs and partly because it might encourage you to consume saturated fats (unsaturated being the healthiest option). There’s a big ‘but’ here…
Firstly, saturated fat isn’t as dangerous as people thought it was during the ‘70s and there are many new studies to prove it (for example, this and this one). Also, while you may eat less carbs, you give your body more protein. Both of these macronutrients provide energy, but protein makes you feel full for longer and prevents cravings (thus helping you eat fewer calories).
What are its advantages?
Luckily, the benefits provided by the Atkins diet go way beyond weight loss. Like many low-carb diets, this one also prevents long-term disease and normalizes body functions. Let’s have a look:
Preventing & helping you treat Diabetes
During the Atkins diet, you should avoid carbs as much as possible – and these days, ‘carbs’ mean most processed foods and sugary treats. Both of these meal choices damage your insulin production and can take your blood sugar level through the roof. And let’s be honest, we eat unhealthy meals too often, so this diet is a great motivator to eat healthier overall.
Reducing risks of mental illness
It’s long been proven that what we eat has a major influence on increasing or decreasing the risk of long-term illnesses, including cognitive ones such as Alzheimer’s, dementia or narcolepsy. A 2012 study proved that diets high in sugar and other unhealthy carbs can have a serious negative impact on memory and mood. Furthermore, the Atkins diet promotes eating omega-3 fatty acids which were found to preserve memory and learning abilities on the long run.
Improving your heart health
Looking for some mind-blowing statistics? Read this: adopting a low-carb, high-fat diet is 98% more likely to help you reduce the risk of heart attack and stroke than low-fat diets. When you eat carbs, your body hurries up to produce insulin. This process also makes it store unnecessary fat in order to consume it when your blood sugar levels crash. The more carbs you eat, the more fat you gain and that’s one of the main reasons for heart disease nowadays.
Which are the challenges?
By now, we all know that the Atkins diet offers enough benefits to make the effort worth it. But what does that effort imply?
Clearly, the biggest challenge with this meal plan is concerning carbs. I think many people don’t even realize how many of their daily foods are filled with this nutrient: bread, pasta, sweet baked goods, alcohol and even fruits like the ones listed below!
It may sound dawnting, but remember that it’s all about lowering the quantity of carb-rich foods and not eliminating them altogether. It’s all about having patience towards your goal and giving your body a chance to explore new ways of gaining nutrients.
No carbs, but still tasty? Of course it’s possible. Our Atkins meal plan is fast, affordable and tasty – check it out here.
As most people agree, the first month is the most difficult part as Dr. Atkins recommends you to cut most of the carbs out of your diet all at once. After this stage, you can start enjoying this type of nutrient by eating small portions from different (but healthy!) sources of carbs every day.
What to eat/avoid on an Atkins diet
The Atkins diet may be a bit deceiving if you don’t do your research before engaging in such a long-term habit. That’s because carbs are in pretty much every type of food out there, whether it’s legumes, starches and oils. Let’s have a look:
What to eat
- Vegetables: carrots, turnips etc.
- Fruits: bananas, grapes, pears, apples
- Starches: potatoes, sweet potatoes
- Legumes: beans, lentins, chickpeas
- Anything sugary like soda, cakes, candy
What to avoid
- Full-fat dairy: butter, cheese, yogurt
- Seafood: sardines, salmon, trout etc.
- Low-carb vegetables: kale, broccoli, spinach etc.
- Nuts and seeds: almonts, walnuts, seeds etc.
- Healthy fats: avocado, coconut oil, extra virgin olive oil
What are the health benefits?
Considering the fact that it helps you lose weight, the Atkins diet is beneficial in many ways for your mind, body and mood. You already know how this meal plan helps your heart and brain, but there are even more benefits:
Increased endurance & fast recovery. According to Ohio State University researchers, cutting down on carbs allows your body to learn how to burn fat more effectively. Not only does this ability decrease body fat, but they also help your muscles recover faster post-workout.
Improved digestion. As I said earlier, it takes a bit of time to get used to the Atkins diet – and that includes your stomach. While there are less carbs, this diet helps you eat more fiber, which is found to reduce unpleasant digestive symptoms like bloating, heartburn or even reflux.
Better sleep. Every creature sleeps best when it’s fed the right way. If you give your body healthy fats, protein, vitamins and minerals from foods that are easy to digest, your sleep quality will also be enhanced quickly. This also happens because, as the system receives the nutrients it needs, it can regulate hormone production so you’ll feel more relaxed overall.
The ultimate 14-day Atkins meal plan for you
Day 1
Today’s menu may be low on carbs, but it’s packed with savory goodness. Did someone say cheese? You get not two, not three, but FIVE varieties today including the sultan of Swiss fromage — Gruyere. And don’t forget, cheese is not only delicious it’s an excellent source of bone-building calcium. Co-starring on the nutrition team today are the veggies of course, namely the spinach, which is loaded with vitamin K, magnesium and potassium.
Breakfast:
2 egg omelette with 70g sliced mushrooms and 30g grated Gruyere cheese – 293 kcal
Olive oil spray for pan – 10 kcal
Seasoned with salt, pepper, dried herbs of your choice (thyme, oregano, etc.)
Snack:
30g lightly salted or seasoned almonds (about 20) – 170 kcal
Lunch:
½ cup chicken salad wrapped in 3 leaves Romaine lettuce – 246 kcal
5 Kalamata (Greek) olives – 44 kcal
Snack:
8 cheddar cheese cubes – 176 kcal
Dinner:
Bacon Wrapped Stuffed Zucchini, 2 zucchini halves – 489 kcal
1 square 70% dark chocolate (about 10g) – 42 kcal
Daily total: 1,470 kcal
Shopping list:
Mozzarella cheese – shredded
Gruyere cheese, Parmesan cheese, Cream cheese
Cheddar cheese – block or cubes
Chicken salad – with no fruit or added sugars
Bacon, Eggs
Mushrooms – such as Cremini or button
Lettuce – large leaf variety such as Bibb, Butter or Romaine
Garlic, Zucchini (3)
Artichoke hearts, Frozen spinach
Almonds, Kalamata olives
***
Day 2
Wake up to this yummy orange creamsicle smoothie, with whey protein for staying power. Lunch is your anchor meal of the day today, a Mexican fiesta of a salad loaded with all the things you love about tacos — namely meat and cheese! While avocado is on the scene to provide nutritional bona fides. Then a quick and easy dinner brings your day to a close, featuring a vitamin and mineral laden sweet potato at its center.
Breakfast:
Blended smoothie with 200 mL water, 75 mL orange juice, 30g vanilla flavored whey protein, 1 Tbsp heavy whipping cream and 1 tsp vanilla extract – 179 kcal
Snack:
1 hard boiled egg – 78 kcal
Lunch:
Taco salad with 80g lettuce, 60g ground beef, 30g shredded cheddar cheese, 1 diced tomato and ½ sliced avocado, topped with 1 Tbsp sour cream and juice of 1 lime – 456 kcal
Snack:
Meat/Cheese roll-ups with 2 slices prosciutto and 2 slices provolone cheese – 210 kcal
Dinner:
½ medium baked sweet potato topped with 2 slices chopped bacon, 1 Tbsp sour cream and 1 Tbsp fresh chives – 293 kcal
Daily total: 1,216 kcal
Shopping list:
Orange juice
Whey protein, vanilla
Heavy whipping cream
Eggs, Bacon
Lettuce, Chives
Ground beef
Shredded cheddar cheese
Tomato, Avocado, Lime
Sour cream
Prosciutto slices
Provolone cheese slices
Sweet potato
***
Day 3
This hearty, high-protein breakfast wrap is sure to keep you satisfied all morning, but just in case a yummy Atkins-friendly snack awaits later on, not to mention a savory lunch. You won’t miss the bread in your bacon-loaded BLT wrap, featuring lots of potassium, lycopene and vitamin A from the “LT” contingent. A lighter, Mediterranean inspired dinner finishes things off, with flaky white fish and a heaping portion of cancer-fighting cruciferous veggies.
Breakfast:
Low Carb Breakfast Wraps – 461 kcal
Snack:
4 almond crackers (such as Nut Thins) with 1 Tbsp natural peanut butter – 127 kcal
Lunch:
Breadless BLT with 6 slices of bacon and 1 sliced tomato wrapped in 85g romaine lettuce spread with 1 Tbsp real mayonnaise – 367 kcal
Snack:
30g lightly salted or seasoned almonds (about 20) – 170 kcal
Dinner:
170g flounder filet (or other white fish) lightly floured and pan-seared in 1 Tbsp butter and 1 Tbsp olive oil, served with 200g broccoli roasted in 2 Tbsp olive oil, seasoned with lemon juice, garlic powder, salt and pepper – 644 kcal
Daily total: 1,769 kcal
Shopping list:
Eggs, Milk
Breakfast sausages
Cheddar cheese, shredded
Avocado, Chives
Grape tomatoes
Almond crackers
Natural peanut butter
Bacon, Lemon
Tomato, Broccoli
Romaine lettuce
Almonds
Flounder, or other white fish
***
Day 4
Talk about a lot of flavor and nutrition packed into less than 1,400 calories! Begin the day with a great Greek omelette followed by a unique sweet-and-salty snack full of beta carotene, protein and omega-3 fats. More tantalizing flavor combinations await at lunch, as shrimp, pumpkin seeds and pears all play atop this high fiber salad.
Breakfast:
2 egg Greek omelette with 30g sauteed spinach, 1 clove minced and sauteed garlic, 110g halved cherry tomatoes and 30g crumbled feta cheese – 302 kcal
Olive oil spray for pan – 10 kcal
Snack:
2 chunks cantaloupe wrapped in thin slices of smoked salmon – 138 kcal
Lunch:
Tossed salad with 85g cooked shrimp, 60g baby greens, 35g diced asian pear, 15g pumpkin seeds and 15g shaved parmesan cheese, dressed with 2 Tbsp olive oil and 1 Tbsp red wine vinegar – 490 kcal
Snack:
15g (about 1 cup) popcorn – 60 kcal
Dinner:
Garlic Butter Meatballs and Zoodles – 396 kcal
Daily total: 1,396 kcal
Shopping list:
Eggs
Spinach
Cherry tomatoes
Garlic
Feta cheese
Cantaloupe
Smoked salmon slices
Shrimp
Baby salad greens
Asian pear
Pumpkin seeds
Parmesan cheese
Popcorn
Ground chicken
Garlic
Zucchini “zoodles”
Lemon
***
Day 5
Kick things off with a quick-and-easy frittata that tips the scale with 22g protein, not to mention a blast of nutrients including vitamin K, iron and potassium. Next up is a nice dose of bone-building calcium and more protein in your Greek yogurt snack, followed by a heat-and-eat lunch of those fantastic meatball zoodles from last night.
Breakfast:
Spinach frittata with bacon and cheddar – 315 kcal
Snack:
100g plain low-fat Greek yogurt topped with 30g chopped walnuts and cinnamon to taste – 253 kcal
Lunch:
Leftover dinner from Day 4, Garlic Butter Meatballs and Zoodles – 396 kcal
Snack:
60g quartered carrots dipped in 2 Tbsp roasted garlic hummus – 89 kcal
Dinner:
Fajita plate with 100g sliced skirt or flank steak, 100g sliced bell pepper and 80g sliced white onion (spray pan with cooking spray, saute all ingredients to desired doneness), topped with 30g shredded cheddar cheese and 60g fresh salsa – 380 kcal
Daily total: 1,433 kcal
Shopping list:
Eggs
Whole milk
Shredded cheddar cheese
Bacon
Fresh spinach
Plain, low-fat Greek yogurt
Walnuts
Carrots
Roasted garlic hummus
Skirt or flank steak
Bell pepper
White onion
Fresh salsa (refrigerated section)
***
Day 6
Lots of lean-and-mean offerings today starting with a high fat (but the good kind), high fiber breakfast bursting with potassium, which does wonders for your blood pressure. Lunch delivers your daily dose of omega-3 fats from this tempting tuna salad. Then for dinner it’s all about comfort food, soup style. You’ll linger over every spoonful of the warming, nourishing chicken, vegetables and broth.
Breakfast:
Egg in the hole, 1 avocado halved and pit removed with 1 fried egg in each hole (2 eggs total), drizzled with 1 Tbsp olive oil – 527 kcal
Snack:
4 almond crackers (such as Nut Thins) with 1 Tbsp cream cheese – 77 kcal
Lunch:
Tuna salad with 180g homemade tuna salad served with 1 sliced tomato on a bed of 60g butter lettuce – 246 kcal
Snack:
30g roasted/salted sunflower seeds – 194 kcal
Dinner:
600 mL (about 1 ½ portions) Chicken Meatball Vegetable Soup – 510 kcal
Daily total: 1,554 kcal
Shopping list:
Eggs
Avocado
Canned tuna (packed in water)
Tomato
Butter lettuce
Sunflower seeds
Ground chicken
Panko (Japanese) bread crumbs
Parmesan cheese
Garlic
Carrot
Onion
Celery
Unsalted chicken stock
Baby spinach
***
Day 7
What could possibly make a smoothie creamier and more satisfying than REAL CREAM? Nothing, that’s what. Protein and just a touch of berry flavor make this a breakfast of champions. Lunch today is easy to make and even easier to eat, especially if you hold those roll-ups together with some toothpicks. Finally sink your teeth into this interesting take on a bunless cheeseburger complete with lettuce, tomato and all the fixings.
Breakfast:
Blended smoothie with 240 mL unsweetened almond milk, 120 mL heavy whipping cream, 3 Tbsp unsweetened protein powder (such as whey), 6 frozen raspberries and a few drops of liquid stevia (or other zero-calorie sweetener) to taste – 576 kcal
Snack:
2 Tbsp cream cheese spread into ½ red bell pepper – 95 kcal
Lunch:
4 dill pickle spears each wrapped with 1 slice Swiss cheese and 1 slice roasted turkey – 355 kcal
Snack:
30g pecans – 207 kcal
Dinner:
Cheeseburger Tomatoes – 316 kcal
Daily total: 1,549 kcal
Shopping list:
Unsweetened almond milk
Heavy whipping cream
Unsweetened protein powder
Frozen raspberries
Liquid stevia (or other zero-calorie sweetener)
Bell pepper
Cream cheese
Dill pickle spears
Swiss cheese slices
Roasted deli turkey slices
Pecans
Onion
Garlic
Ground beef
Tomatoes
Shredded cheddar cheese
Iceberg lettuce
***
Day 8
The beauty of a breakfast muffin is that it can be made ahead and reheated for a grab-and-go type of breakfast, or else made to order and eaten in a leisurely fashion. Better yet, these particular muffins contain tons of protein, nutrient-rich spinach and almost zero carbs. Later on you’ll enjoy a sort of pumpkin pie a la mode, without all the guilt.
Breakfast:
Cauliflower Breakfast Muffins (2 muffins) – 280 kcal
Snack:
120g canned pumpkin topped with 6 Tbsp homemade whipped cream (no sugar added) – 177 kcal
Lunch:
Leftover Chicken Meatball Vegetable Soup from Day 6 dinner – 510 kcal
Snack:
4 thin pear slices each wrapped in 1 thin slice prosciutto – 130 kcal
Dinner:
100g NY strip steak topped with 30g crumbled bleu cheese, served with 60g each carrots and broccoli roasted in 2 Tbsp olive oil – 592 kcal
Daily total: 1,689 kcal
Shopping list:
Cauliflower
Ham
Spinach
Onion
Eggs
Cheddar cheese, shredded
Canned pumpkin
Heavy whipping cream
Pear
Prosciutto slices
NY strip steak
Broccoli
Carrots
***
Day 9
After trying these deliciously tender low-carb pancakes, you may never be tempted by a regular pancake again. So good, and packed with protein to get your day started right. Lunch is definitely the nutritional breadwinner though, no pun intended — a salad bowl full of just about everything your body needs, and also quite tasty by the way. Finally, your dinner tonight is a simple stuffed pepper
Breakfast:
Kathleen’s Cottage Pancakes (3 pancakes) with 1-2 Tbsp sugar-free syrup, such as maple flavored monkfruit syrup – 280 kcal
Snack:
4 turkey sausage breakfast links – 130 kcal
Lunch:
Tossed salad with 85g smoked/cooked salmon, 60g arugula, 30g sliced bell pepper, 15g pine nuts and 15g shredded asiago cheese, dressed with 2 Tbsp olive oil and 1 Tbsp champagne vinegar – 463 kcal
Snack:
2 hard boiled eggs and 6 green olives – 187 kcal
Dinner:
Baked poblano pepper halves (2) each stuffed with 60g cooked ground beef and 15g shredded Mexican cheese blend, topped with 30g fresh salsa – 459 kcal
Daily total: 1,519 kcal
Shopping list:
Eggs
Cottage cheese
Sugar-free syrup
Turkey sausage links
Salmon
Arugula
Bell pepper
Pine nuts
Asiago cheese
Champagne vinegar
Green olives
Poblano peppers
Ground beef
Shredded Mexican cheese blend
Fresh salsa
***
Day 10
Prepare for a day of satisfying meals and good solid nutrition, starting with this yummy omelette filled with Italian sausage, mozzarella cheese and vibrant veggies. The spinach will pump some iron into your diet, while the tomatoes offer the super antioxidant lycopene. Your lunch wrap is perfect for a quick bite on the go, or at the office. Then at dinner you’ll love these easy baked avocados, with everything your body needs — healthy fat, protein and loads of vitamins and minerals.
Breakfast:
2 egg omelette with 60g Italian sausage, 30g sauteed spinach, 1 clove minced and sauteed garlic, 110g halved cherry tomatoes and 30g shredded mozzarella cheese – 416 kcal
Olive oil spray for pan – 10 kcal
Snack:
8 Kalamata olives and 30g feta cheese – 185 kcal
Lunch:
Sandwich wrap using low carb (<15g per wrap) multigrain wrap filled with 8 slices roasted turkey, 2 slices gouda cheese, 1 sliced tomato and 30g lettuce, seasoned with 1 Tbsp stone ground mustard, 1 tsp olive oil and 1 tsp red wine vinegar – 455 kcal
Snack:
30g pumpkin seeds – 130 kcal
Dinner:
Cheesy Chicken Baked Avocados (2 avocado halves) – 495 kcal
Daily total: 1,681 kcal
Shopping list:
Eggs
Italian sausage
Spinach
Garlic
Cherry tomatoes
Shredded mozzarella cheese
Kalamata olives
Feta cheese
Low carb sandwich wraps
Roasted turkey slices
Gouda cheese slices
Tomato
Lettuce
Stone ground mustard
Pumpkin seeds
Avocados
Chicken
White cheddar cheese
Green onions
Cilantro
Plain Greek yogurt
Lime
***
Day 11
Get your best skillet, and your appetite, ready for an eye-opening breakfast this morning — the spicy-smoky-earthy flavors of chorizo sausage and mushrooms are going to shine through in a big way. You’ll continue to eat in grand style all day with the coup de gras being a heart-healthy chicken dinner. It’s a sort of low carb pizza utilizing the chicken as your crust and topped with tomatoes, toasted walnuts, fresh basil and of course mozzarella cheese.
Breakfast:
Mushroom-Chorizo Skillet with 80g chorizo sausage, 60g sliced cremini mushrooms, 1 clove minced garlic and 1 Tbsp heavy whipping cream – 324 kcal
Snack:
1 red bell pepper cut in wedges, dipped in 125g whole milk ricotta cheese – 211 kcal
Lunch:
Leftover Cheesy Chicken Baked Avocados (2 avocado halves) from Day 10 dinner – 495 kcal
Snack:
50g dry roasted peanuts – 299 kcal
Dinner:
Roasted Tomato Walnut Chicken – 444 kcal
Daily total: 1,773 kcal
Shopping list:
Cremini mushrooms
Chorizo sausage
Garlic
Heavy whipping cream
Red bell pepper
Ricotta cheese
Dry roasted peanuts
Chicken breasts
Grape tomatoes
Shredded mozzarella cheese
Walnuts
Fresh basil
***
Day 12
Say cheese! You’ll get plenty of it today, along with the much-needed calcium and trace minerals. But first, a delicious and nutritious green smoothie for breakfast with bioavailable protein from whey and omega-3 fat from chia seeds. Lunch is a low-carb twist on an old-school comfort food — pimento cheese sandwich — then dinner is an Atkins take on Italian stuffed shells, instead using slices of high-fiber eggplant.
Breakfast:
Blended green smoothie with 120 mL unsweetened almond milk, 80 mL water, 30g vanilla flavored whey protein, 30g spinach, 3 frozen strawberries, 2 Tbsp almond butter and 1 Tbsp chia seeds – 405 kcal
Snack:
150g plain low-fat Greek yogurt with 5 raspberries, 15g chopped walnuts and 1 tsp zero-calorie sweetener (such as stevia or erythritol) – 226 kcal
Lunch:
120g pimento cheese wrapped in 3 large romaine lettuce leaves – 569 kcal
Snack:
1 whole avocado, sliced, seasoned to taste – 227 kcal
Dinner:
Skinny eggplant rollatini (4 rollatini) – 420 kcal
Daily total: 1,847 kcal
Shopping list:
Unsweetened almond milk
Vanilla flavored whey protein
Fresh spinach
Frozen strawberries
Almond butter
Chia seeds
Low-fat plain Greek yogurt
Raspberries
Walnuts
Zero-calorie sweetener
Pimento cheese
Romaine lettuce
Avocado
Eggplants
Ricotta cheese
Shredded mozzarella cheese
Parmesan cheese
Frozen spinach
***
Day 13
Journey from earthy to exotic flavors today. Your breakfast is a little different take on granola, not only grain free but spiced up with fennel and ginger to arouse the senses. Then skipping ahead to dinner, you’ll feast on sweet and spicy Korean-style barbeque beef, sparing the carbs by substituting cauliflower rice for the traditional starchy stuff.
Breakfast:
Fennel and Ginger Grain-Free Granola (use zero-calorie sweetener such as stevia) with 120 mL whole milk – 318 kcal
Snack:
2 slices ham and 1 boiled egg – 148 kcal
Lunch:
Leftover eggplant rollatini (4 rollatini) from Day 12 dinner – 420 kcal
Snack:
90g canned tuna mixed with 1 Tbsp olive oil, chopped green onions and lemon juice to taste – 195 kcal
Dinner:
Easy Bulgogi (Korean BBQ Beef) served over 120g cauliflower rice – 408 kcal
Daily total: 1,489 kcal
Shopping list:
Unsweetened shredded coconut
Sunflower seeds
Pumpkin seeds
Dried fennel seeds
Ground ginger
Ground cardamom
Zero-calorie sweetener
Coconut
Ham
Eggs
Canned tuna
Green onions
Yellow onion
Sesame seeds
Garlic
Sesame oil
Ginger
Sirloin steak
***
Day 14
***
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