The Basic Principles of the Atkins Diet

Some diet plans have similarities, but there are still slight differences between them. In the atkins diet, the meal plan should consist mostly of high-fat foods, moderate-protein foods, and low-carb foods. The body always prefers to use sugar for energy than other macronutrients. But when the amount of sugar is depleted, the body has no choice but to break down the stored fats to keep things going. This sounds a lot like the keto diet. The body will slowly get into a phase called ketosis. This is when the body constantly uses fat deposits for energy.


There are a few rules you have to follow. You should have 3-regular sized meals a day. Or if you prefer to eat smaller meals, you can divide them into 5 meals. Make sure the plan has included foods containing carbs, protein, and fat. For protein, there are many to choose from, such as chicken, turkey, fish, beef, and eggs. Meanwhile, carbs should be restricted to up to 50 grams a day. This is actually a small amount, so make sure to skip refined flour as it typically contains a lot of carbs.

Get the recommended intake from vegetables. Veggies are rich in fiber, but they contain some carbs, too. As for fats, you can get them from cheese, butter, etc. Nuts should be excluded from the list. While they pack healthy fats, they are also loaded with carbs, so aren’t really suitable for this diet.

Another important rule is eat only when you’re hungry. Don’t eat to satiate cravings. Over time, you’ll experience a decrease in appetite, so adjust the portion sizes. Don’t forget to drink enough water daily. Water won’t make you fat because it’s literally zero calories. It may cause a weight gain, but it’s temporary since the body will excrete excess water out.

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Keto vs atkins diet

It’s easy to get confused by the two because they are quite similar. However, there are still distinctions you need to know. They’re both centered around eating a high amount of fats and less of other macronutrients. Here are the differences between the two:

  • The keto diet specifies that your diet should consist of up to 60% of fat.
  • The keto diet specifies that your diet should consist of up to 35% of protein.
  • The keto diet specifies that your diet should consist of up to 5% of carbs.

This composition allows the body to get into ketosis more quickly because most of the foods are high in fats. This will reduce the amount sugar circulating in the body. In the end, it has no choice but to break down the stored fats and use them as a fuel. Although effective for weight loss, it’s not easy to enter the state of ketosis. You need to deprive your body of carbs for quite a long time. As for the atkins diet, here are the requirements:

  • The atkins diet doesn’t specify the amount of fat you should eat daily.
  • The atkins diet doesn’t specify the amount of protein you should eat daily.
  • The atkins diet requires you to eat less than 50g of carbs daily.

Basically, you can eat as much protein and fat as you want, but still limit the amount of carbs consumed. As with the keto diet, the atkins diet will also force your body to slip into ketosis due to the low carb intake. This phase is called the induction phase. Carbs can still be consumed, but in moderate amounts.

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