Weight loss with Atkins

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Posted by Linda O'Byrne (Atkins Nutritionist)

Want to quickly lose weight in a healthy way? Then discover the low-carbohydrate Atkins diet! With Atkins you lose weight by reducing the amount of carbohydrates in your diet. This does not mean that you do not eat carbs but you choose slow digesting, complex carbohydrates.

Want to start immediately with rapid weight loss and a healthy lifestyle? Then start with Atkins today:

1. Free recipes for you.

2. Reduce sugar cravings with tasty Atkins products

3. Gradually add more healthy carbohydrates and fibre to your diet, as you go through the 4 phases

4. Guidance and support, all for free!

On Atkins your body switches from burning carbohydrates to burning fat. Need more information about why Atkins can help you to lose weight? Read on!

Contents of this page:

  • How and why Atkins works exactly?
  • What should you eat?
  • Vegetables
  • Fish
  • Poultry
  • Red meat
  • shellfish
  • Other (cheese, eggs and more!)
  • Eat enough healthy fats
  • Eat enough protein
  • What foods you should avoid?
  • Get moving
  • 21 quick tips to lose weight!
  • Download the free weekly menus
  • Start today

Start on Atkins today and receive support, tips and meal plans for free!

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How and why Atkins works exactly?

Atkins is a low carbohydrate diet and, once you are at your goal weight, Atkins is there for you to ensure that you permanently change your eating habits. As you go through each phase, you gradually add back more healthy carbs.

To find out why low-carb works when you want to lose weight fast, we go back to examining the founder of Atkins: Dr. Robert Coleman Atkins. For about 40 years ago, he found that body fat is primarily caused by (an excess of) carbohydrates. Carbohydrates are the primary source from which the body draws when it needs energy. But you get in a traditional, high-carbohydrate diets are often so many carbs in your body they can not all be processed. This excess carbohydrates are directly stored as body fat. Limit your number of carbohydrates than your body burns stored fat instead of carbohydrates. The result is a win-win situation:

  • lose weight in a healthy way
  • Lose weight by losing body fat.


See video below to see how this process works

The switch from burning carbohydrates to burning fat is called ketosis. Whereas Dr. Atkins 40 years ago, stood alone in his fight against the carbs, there are studies in recent years which reinforce Dr Atkins original diet Source 3] [Source 4] [Source 5

 

Carbohydrate-rich / Low-calorie diet W. Atkins Low Carbohydrate diet

Below is a graphical representation of how your body reacts to different diets. To the left, how your body reacts to a high-carbohydrate diet and the right how your body responds to the low-carbohydrate Atkins diet. Read more about why counting calories doesn't work.

low carb vs low calorie

The Atkins diet consists of four phases. On Phase one, you lose the most weight. Is fast weight loss is not your goal? Then you can start to phase 2 (ongoing weight loss) or Phase 3, where you can discover your personal carbohydrate balance. The personal carbohydrate balance indicates how many carbs you can eat with gaining weight. This depends on the person and also depends on how active you are.

If rapid weight loss is your goal, then read on and discover how!

What can you eat?

If healthy and rapid weight loss is your goal then we recommend to consume up to 20 grams of carbs per day. When you keep your carbohydrates intake at this level, you ensure that:

  • Your body switches from burning carbohydrates to burning fat.
  • Your body gets into ketosis thus causing you to lose weight in a healthy way.


Of the 20 grams of net carbs need about 12-15 grams come from vegetables. You can eat a relatively large amount of food without eating a lot of carbohydrates. Vegetables are very important as they provide nutrients such as fibre, vitamins, minerals and antioxidants. These are the best types of vegetables to eat in Phase one:

Vegetables

Portion

Carbs

Raw endive

1 tray (30g)

0.4 grams

Cauliflower

1 ladle (50g)

0.9 grams

Broccoli

1 ladle (50g)

0.4 grams

Bok choy

1 ladle (50g)

0.5 grams

Celery 

1 stalk

0.8 grams

Cooked string beans 1 ladle (50g)

1.0 gram

Cabbage, boiled 1 ladle (50g) 0.8 grams
Mushroom 1 ladle (50g) 0.2 grams
Sauerkraut 1 ladle (50g) 0.5 grams
Cucumber 1 tray (50g) 0.7 grams
Iceberg  1 tray (30g) 0.2 grams
Lettuce 1 tray (30g) 0.1 grams
Green pepper Half 0.8 grams

The above vegetables are good to eat if you want to lose weight quickly. They contain little carbohydrates but variation in vegetables is very important for variety in your diet.

Vegetable

Portion

Carbs

Asparagus

6 pieces

2.4 grams

Artichoke

1 can

1.0 grams

Aubergine

50 gram

2.0 grams

Avocado

Half

1.8 grams

Bamboo shoots

75 grams

1.2 grams

Brussels sprouts 40 grams 1.8 grams
Cabbage 75 grams (raw) 1.6 grams
Courgette 115 grams 1.5 grams
Palm hearts 1 heart 0.7 grams
Kale 65 grams 2.4 grams
Turnip 85 grams 2.3 grams
Leek 50 grams 3.4 grams
Okra 80 grams 2.4 grams
Green olives 5 0.1 grams
Black olives 5 0.7 grams
Onion 20 grams 4.3 grams
Pumpkin  60 grams 2.4 grams
Rhubarb 120 grams 1.7 grams
Sauerkraut 70 grams 1.2 grams
Spinach  90 grams 2.2 grams
Swiss chard 85 grams 1.8 grams
Tomato 60 grams 4.3 grams
Watercress 40 grams (canned) 3.5 grams

 As well as vegetables, in phase one, you can get approximately 5 grams of carbs per day food from other food groups. These include meat, fish, poultry, cheese and eggs. The following foods are low in carbohydrates or even contain no carbohydrates at all.

Species

Portion

Carbs

Codfish

100 grams

0.0 grams

Halibut

100 grams

0.0 grams

Herring

100 grams

0.0 grams

Salmon

100 grams

0.0 grams

Sardines

100 grams

0.0 grams

Plaice 100 grams

0.0 gram

Trout 100 grams 0.0 grams

 

Type poultry

Portion

Carbs

Chicken

100 grams

0.0 grams

Turkey

100 grams

0.0 grams

Duck

100 grams

0.0 grams

 

Kind of red meat

Portion

Carbs

Pork

100 grams

0.0 grams

Beef

100 grams

0.0 grams

Veal

100 grams

0.0 grams

Wild

100 grams 

0.0 grams

 

Type poultry

Portion

Carbs

Chicken

100 grams

0.0 grams

Turkey

100 grams

0.0 grams

Duck

100 grams

0.0 grams

 

Kind of fish

Portion

Carbs

Shrimps

100 grams

0.0 grams

Mussels

100 grams

4.7 grams

Oysters

By oyster

1.7 grams

Lobster

100 grams 

0.0 grams

 

Kind

Portion

Carbs

Gouda cheese

100 grams

2.0 grams

Hard goat cheese

100 grams

2.0 grams

Soft goat cheese

100 grams

1.0 grams

Cream cheese

1 tablespoon 

1.0 grams

Feta cheese

100 grams

4.0 grams

Mozzarella

100 grams

2.0 grams

Parmesan cheese

1 tablespoon

0.2 grams

Eggs

Per egg

0 grams

Pepper

1 teaspoon

1.0 gram

Garlic

1 clove

0.9 grams

Ginger

1 teaspoon

0.9 grams

Fresh basil

1 tablespoon

0.0 grams

Oregano

1 teaspoon

0.9 grams

Creme fraiche

100 ml

2.2 grams

 

Remember that the number of carbohydrates is calculated without any type of spice of marinade. For example, some meats may be processed or fried chicken or shrimp may contain added carbs. If you're uncertain about the number of carbs in a particular kind of food, then use the Atkins carb counter to determine the amount of carbohydrates.

Start on Atkins today and receive support, tips and meal plans for free!

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What products should you avoid?

For healthy weight loss reducing carbohydrates is so important. On Atkins we recommend cutting out simple carbohydrates. Some foods may not have a sweet taste yet still contain a lot of refined carbs, these include foods such as:

Kind

Portion

Carbs

Spaghetti

100 grams

31 grams

White bread

100 grams

49 grams

White rice (cooked)

100 grams

20 grams

Potatoes

100 grams

17 grams

Pizza

100 grams

25.7 grams (4g sugars)

Liquorice 100 grams

74 grams (73g sugars)

Winegums 100 grams 55.5 grams of sugars
Gingerbread 100 grams 67.7 grams (36g sugars)
Cola 100 grams 10 grams (9g sugars)
Orange juice 100 grams 10 grams (8g sugars)
Apple juice 100 grams 11 grams (10g sugars)
Red Bull 100 grams 11 grams (10g sugars)
Ketchup 100 grams 26 grams (22g sugars)

 

These products contain refined carbohydrates. As a rule you can say that you have all kinds of sweets, cookies, soft drinks and juices should be avoided, especially if you want to lose weight. If you want slower weight loss, just have a small amount of rice several times a week but choose brown rice. This type of rice contains complex carbohydrates.

Read all about the differences between the fast digesting (simple) and slow digesting (complex) carbohydrates.

Low carbohydrate Atkins products

Atkins also has several low-carb versions of certain foods, such as pasta. This makes your low carb lifestyle that bit easier! The penne pasta contains 70% less carbohydrates than regular pasta. And have you been craving something sweet? Try the Atkins low-carb bars, eat up to two bars per day.

Want to learn more about what foods we recommend? Read our article on our favourite low-carb foods.

21 useful tips to lose weight fast

There will be some difficult moments especially if you've always been accustomed, like most people in the UK, to having carbs in every meal of the day. Fortunately, we have 21 tips to lose weight to help you. These 21 tips can make rapid weight loss just a bit easier!

Tip 1
Eat three regular meals a day, with possibly two or three snacks. Do not skip meals and don't go longer than 6 hours without eating.

Tip 2
Every meal - even the breakfast includes a generous portion (125-175 grams) of protein foods such as chicken, beef, lamb, pork, veal, fish, shellfish, eggs or cheese. If you're a big man, then the portion will be even bigger. You do not need to cut fat from the meat and the skin from the chicken, if you like them. If you do cut them off, then add a little olive oil and a knob of butter to your vegetables to replace the fat.

Tip 3
Enjoy butter, olive oil, sunflower oil, walnut oil or oil of seeds (grape seed oil), and mayonnaise. Use 1 tablespoon of oil over a salad or other vegetables. You can also use a knob of butter. Fry in a little oil.

Tip 4
Limit carb intake to 20 grams per day, of which 12-15g should be from vegetables. This corresponds to about 300 to 400 grams of vegetables per day from salad or cooked vegetables. Remember that the amount of carbohydrates varies by type of vegetable. See the carbohydrate content in our carbohydrate counter.

Tip 5
Stick to the Phase one food list.

Tip 6
You can eat 100 grams of cheese, 10 black or 20 green olives, half an avocado, 2 tablespoons unsweetened (sour) cream, lime or lemon juice. The carbohydrates in these foods count in your 20 grams of carbs.

Start on Atkins today and receive support, tips and meal plans for free!

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Tip 7
Use if you want you can have low calorie sweeteners in coffee and tea. Check the packaging of sweeteners. Some sweeteners contain carbohydrates.

Tip 8
Still craving something sweet? Drink a glass of diet soda or choose one of the Atkins bars and shakes. You can have up to 2 Atkins bars and shakes per day.

Tip 9
Drink lots. Every day at least 8 large glasses. Choose from water, (herbal) tea, coffee or diet soda. Even 1 or 2 cups broth can count as water.

Tip 10
Take a daily multivitamin.

Tip 11
Listen to your body, stop eating when you are full. If you're not sure if you've eat enough, wait 10 minutes, drink a glass of water and only eat more if you're still hungry.

Tip 12
Don't starve yourself, there's no need to count calories.

Tip 13
Read labels and look at the carbohydrate count to see how many net carbs a product contains.

Tip 14
Watch out for hidden carbohydrates when you eat out. For instance, a sauce is often made with flour or cornstarch. Also, there is often sugar in dressing and salads. Avoid fried and breaded products.

Tip 15
Get moving! Start with a daily 15 minute walk.

Tip 16
Find someone to exercise with, it'll keep you motivated!

Tip 17
Take your bike or walk to work.

Tip 18
Take the stairs whenever possible and try to avoid lifts whenever possible.

Tip 19
Take a short walk every afternoon, after lunch.

Tip 20
If you can't get out to exercise, try a workout online or on a DVD.

Tip 21
Join a sports club, you'll have friends to exercise with and it'll motivate you to keep going.

Start on Atkins today and receive support, tips and meal plans for free!

Start now on Atkins

Weekly menus 20 and 25 grams of carbohydrates per day

Losing weight is fastest if you limit carbohydrates to 20 grams. To make it easier, we have two wonderful weekly meal plans with 20 grams of carbohydrates per day.

Download week menu 20 grams week 1

Download week men 20 grams week 2

 

Want to lose weight a little slower, add 5 grams of carbohydrates per day to your diet. Simply download our weekly menus with 25 grams of net carbs per day:


Download week menu 25 grams week 1

Download week menu 25 grams week 2

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