For more than forty years, the Atkins diet is considered one of the most effective weight loss programs..

The technique was developed in the 70s by Dr. R. Atkins, an American cardiologist who fought with his own excess weight..

The result of the doctor’s research was his own nutritional plan that allows you to lose weight quickly and as comfortably.

Slimming методом Аткинса

In addition to the effectiveness and objective advantages of the method, the high popularity is largely due to the fact that with the help of it many Hollywood stars achieved impressive results..

As with any weight loss program, which is based on a sharp reduction in the amount of carbohydrates consumed, this system requires physical exertion and should be under the supervision of a physician..

These rules can not be neglected, otherwise you can cause significant damage to the body..

Fundamentals of the author’s methodology

The essence of the method is impacted by the fact that with a sharp decrease in the amount of carbohydrates consumed, against the background of an increase in the proportion of protons, the body is forced to extract energy from the “strategic reserve” – fat cells.

Atkins broke the weight loss into 4 stages (phases), each of which has its own task, its own menu and its strict rules.

The duration of each period (except induction) is individual and only systematic and complete adherence to the program will lead to the goal – a slim body forever..

Atkins diet menu in phases

Phase 1. Induction

The task of the first stage is to launch “ketosis” – the splitting of fats..

This phase lasts 2 weeks and is the strictest Atkins low carb diet period..

The first stage involves compliance with the following rules:

  • the daily amount of carbohydrates should not exceed 20 grams;
  • every day you need to drink at least 8 glasses of pure water;
  • one should eat fractional – eat 3-5 times a day, without taking breaks in eating more than six hours;
  • reduction of servings – not the feeling of fullness, but satisfaction should be the norm;
  • mandatory moderate exercise;
  • proteins and fats must be balanced;
  • in case of intestinal problems, increase the amount of plant foods and fiber.

The basis of the menu should be:

Menu первой фазы

  1. Seafood: Oysters, Crabs, Lobsters and Shrimps.
  2. Fish: salmon, sardine, herring, flounder, trout.
  3. Bird: turkey, chicken, quail and pheasant meat.
  4. Meat: all kinds, preferably non-fat.
  5. Cheeses: hard varieties, goat cheese, cheese, with cheeses.
  6. Eggs.
  7. Herbs and spices: basil, garlic, thyme, black pepper, dill, ginger, rosemary.
  8. Fats: vegetable oils (sunflower, soybean and sesame are preferred).
  9. Drinks: broth, still water, low caffeine drinks, lemon juice, herbal infusions.
  10. Vegetables: sorrel, alfalfa, cucumber, celery, cress, chicory, broccoli, radishes, parsley, green beans, artichokes, pumpkin, chard, eggplant, turnips, celery, leek, okra and Brussels sprouts.

Forbidden foods in Dr. Atkins diet: Ban на мучные продукты

  1. Sugar and sugar products.
  2. Flour products.
  3. All starchy vegetables.
  4. Products that contain caffeine or aspartame.
  5. Nuts, seeds.

During the first phase, an average of 2 to 5 kg is lost..

Phase 2. Gradual weight loss

During the second stage, a gradual weight loss continues..

Depending on the degree of excess weight, its duration can range from a couple of weeks to several years..

At this stage, it is necessary to individually determine the maximum daily dose of carbohydrates, during consumption of which ketosis will not stop and weight reduction will continue..

This value can vary from 20 to 150 g per day..

Calculates the permissible amount of carbohydrates by a smooth (5-10 grams per week) increase in carbohydrates and analysis of the dynamics of weight loss.

Reduction весаIf body weight continues to decrease, you should continue to increase the proportion of carbohydrates in the diet..

Their number should be increased until weight loss is half a kilogram per week..

If the weight does not change or began to grow, you need to return to the diet of the first stage..

It is necessary to adhere to the menu of 2 phases until the body weight is 2–5 kg higher than the ideal.

During the second phase the diet gets richer.


  1. Homemade fresh cheese, fetaki, melted cheese, heavy cream.
  2. Spinach, sweet pepper or paprika, tomatoes, broccoli, asparagus, cauliflower, onions, avocado.
  3. Walnut, pecan, almond, sunflower seeds, peanuts, cashews.
  4. Blueberry, raspberry, strawberry, melon.
  5. Tomato juice.

It is important – after a month and a half of such nutrition, it is imperative to be examined and to undergo a blood test.

Phase 3. Stabilization of the result.

The third phase is the transition period to stabilize the weight, starting after the desired weight is reached..

The purpose of this stage is to determine the optimal amount of carbohydrates, while reducing the weight will stop and the result will be saved.


Fastening результата

  1. One new product per day should be added..
  2. Increase the daily amount of carbohydrates should be very smooth (5 g per week) and track the dynamics of weight.
  3. It is necessary to eat more protein and increase the proportion of fat in the diet..
  4. When gaining weight, you need to reduce the daily amount of carbohydrates to 20 g.

Products added to the diet of the third phase:

  1. Nuts: pine nuts, pistachios, walnut, pumpkin seeds, sesame.
  2. Starch-rich vegetables: parsnips, carrots, sweet potatoes, beets, white potatoes.
  3. Legumes: lentils; beans, peas.
  4. Fruits: Apple, Cherry, Peach, Grapes, Strawberries, Grapefruit, Kiwi, Watermelon, Water-Diluted Fruit Cocktail, Plum, Banana, Mango.
  5. Groats: rice, oats, white bread, barley.

Phase 4. Maintaining your desired weight.

The fourth stage, in fact, must continue throughout life.

The author of the technique is convinced that with the consumption of the optimal rate of carbohydrates, individually determined stage earlier, the weight will be constant.

You should not allow weight gain of more than 3 kg from the desired, otherwise you will have to return to the first phase and go through all the stages again.

Reviews about the Atkins diet often indicate that strictly adhering to the program is still hard.

Therefore, if in the diet there were minor errors, you should increase physical activity and reduce the amount of carbohydrates.

In order to extra weight did not return should:

  • give preference to healthy complex carbohydrates;
  • constantly adhere to the optimal amount of carbohydrates defined in the third phase;
  • do sport;
  • get rid of bad habits.

Also, the author of the method consistently notes the need for continuous monitoring of biometric blood and blood pressure parameters, as well as the importance of taking vitamin complexes.

Carbohydrate Table

Below is a table of foods and carbohydrates in them for the Atkins diet..

180 g Veal and Beef 0.0
180 g Veal liver 10.4
180 g Bird 0.0
3 slices Bacon 0.1
60 g Home Pork Sausages 0.8
180 g Pork chop (from the center of the carcass) 0.0
60 g Pork sausages 1.4
180 g Minced pork 0.0
180 g Ribs 0.0
180 g Cutting 0.0
90 g Smoked beef sausage 0.7
90 g Beef salami 2.4
90 g Ham 1.5
90 g Turkey breast 0.0
glass Beef broth 1.0
glass Vegetable soup 17,8
glass Chicken bouillon 1.5
0.5 pcs Cucumber (small) 1.8
half a cup Green peas 6.5
half a cup Eggplant (sliced) 2.0
glass Salad greens (mixture) 0.4
1 PC Leek 11.0
120g Okra, or okra 5.0
0.25 cup Green onions (chopped) 1.2
6 pieces Asparagus 2.4
glass Spinach 0.2
1 PC Bow 7.5
half a cup Potatoes 13.9
half a cup Pumpkin (sliced) 6.1
6 pieces Radish 0.5
1/2 cup Chard 0.4
half a cup Sweet pepper 3.3
1 PC A tomato 3.2
half a cup Turnip 2.3
half a cup Watercress (sliced) 0.0
1 PC Zucchini 3.3
half a cup Summer squash (sliced) 1.4
1 PC Artichoke 6.9
1 PC Carrots (medium size) 5.1
half a cup Green beans 2.9
half a cup Broccoli 1.7
6 pieces Brussels sprouts 7,6
1 PC Celery 0.8
half a cup Cabbage 1.1
6 outlets Cauliflower 1.5
120g Kale 3.2
half a glass Pasta, egg noodles 19.0
60 g Pistachios 3.1
60 g Walnut 0.9
60 g Peanut 1.8
60 g Pine nuts 1.7
2st. l Pumpkin seeds 2.4
60 g Hazelnut 1.2
60 g Sunflower seeds 1.5
60 g Almond 1.4
half cup Bulgur 12.8
half a cup Couscous 17.1
2 tbsp. l. Wheat germ 5.2
half a cup Corn grits 9.7
2 tbsp. l. Corn Flour 10.6
half a cup Unpolished wild rice 16.0
half a cup Barley groats 19.2
half a cup Polished white rice 21.9
40 ml Cognac and brandy 0.0
120 ml Dry red wine 2.0
30 ml Tequila, Vodka, Rum 0.0
120 ml White wine dry 0.9
360 ml Beer 12.5
180 g All types, except for the following 0.0
30 g Canned Anchovies 0.0
180 g Mussels 8.4
180 g Scallops 3.9
180 g Squids 7.0
50 g Cream 1.0
glass Buttermilk 13.0
5 g Butter 0.0
glass Milk (2.5% fat) 11.7
50 g Sour cream 1.2
glass Yogurt (without sugar and additives) 11.4
5 g Corn, olive, sesame oil 0.0
5 g Classic mayonnaise 0.1
1 PC tortilla 10.8
60g Bran bun 19.8
a piece  Whole Wheat Bread 10.7
60 g Dry biscuits Cookies dry 26,6
a piece  Rye bread 13.6
a piece White Wheat Bread 14.2
2 tbsp. l. White wheat flour 11.5
half tsp. Cocoa powder (no added sugar) 0.2
30 g Bitter chocolate 16.2
half tsp. Cinnamon 0.3
15 g Oatmeal Cookies 11.9
9 g White sugar (refined) 4.2
15 g Chocolate Biscuits 10.0
0.5 cup Vanilla ice cream 15.6
2 tbsp. l. Chocolate crumb (semi-sweet) 12.0
30 g Roquefort cheese 0.4
2 tbsp. l. Cheese Creamy Feta 0.8
0.5 cup Ricotta (whole milk) 1.9
30 g Mascarpone 0.6
30 g cheddar cheese 0.2
half a cup Curd cheese with cream 2.8
30 g Parmesan, whole milk mozzarella 0.3
30 g Swiss (grated) 0.5
half cup Chickpea 16.2
half a cup Lentils 14.2
2 tbsp. l. Hummus (boiled chickpea paste) 4.6
half a cup Beans 11.0
0.25 cup Strawberry 1.8
1 PC Plum 7,6
1 PC An Apple 17.3
0.25 cup Grated apples 6.2
0.25 cup Grapes 6.7
1/4 cup Watermelon 2.6
0.5 cup Tomato juice 4.7
1 PC Kiwi 8.7
1 PC Mandarin 6.2
half a cup Apple juice 14.4
0.25 cup Melon, white nutmeg variety (sliced) 3.6
0.5 cup Grapefruit juice 10.9
1 PC Orange 12.9
0.25 cup Cherry 4.2
1 tbsp. l. Lemon juice 1,3
1 PC Banana (small) 21.2
1 PC Nectarine 13.8
1 PC Avocado 4.8
a quarter cup Blackberry 2.7
0.5 cup Orange fresh 13.2
0.25 cup Dried apricots 21.3
a quarter cup Blueberry 4.1
0.25 cup Cranberry 2.0
1 PC Fresh figs 7.9
1/4 cup Raspberries 1.5
1 PC Fresh Apricot 3.1
1 PC Peach 8.9
1 PC Pear 21.1
0.25 cup A pineapple 4.3
1 cup Cornflakes 23.4
1 cup Wheat flakes 10.5
half a cup Oatmeal (Oatmeal) 10.6
1 PC Chicken egg 0.6

In addition to high efficiency in terms of weight loss, the nutrition program developed by Robert Atkins, according to some scientists, is safe and positively affects the state of the body – restores the optimal level of metabolism and normalizes the gastrointestinal tract.

Along with this, the liver, kidneys and cardiovascular system improves..

It is important to understand that, like any protein diet, the program requires not only strict compliance with food recommendations, but also the implementation of the principles of an active lifestyle..

The author’s method, supplemented by sports loads, allows to achieve a truly amazing result and excellent well-being..

Slimming способом РуссосаAlso popular is the technique of the Greek singer, who himself managed to lose 50 kilograms of excess weight. The diet of Demis Roussos – slowly but surely!

We present you diet recipes that do not harm the figure, but only contribute to the achievement of ideal forms. The first is celery soup, the recipe is here.

And the second is a tomato puree soup that came to us from Italy. Learn how to cook it in the article..

Reader Reviews

And now it’s time to learn about the reviews and results of the Atkins diet:

Sustained the so-called first stage, really lost 4 kg. But then she tired of checking the full table on the Atkins diet and returned to the usual menu. But the weight has not yet returned, although 3 months have passed.

Anna, Vladivostok

Already sat on this diet several times, but I use it mainly as an option to lose weight quickly, that is, the first phase, to fix the result is no longer possible. And the weight on it really goes away quickly and easily..

Tamara, Kemerovo

Check out the video review of such a weight loss: