The Atkins diet is usually recommended for weight loss. It is a low-carbohydrate diet. The simple format of this diet is to consume proteins and fats but avoid carbs. There are various studies as well that suggest that a low-carb diet is effective for weight loss and improving health. Atkins diet is very popular and there are various books that have been written on it as well.

Originally, the diet was considered as unhealthy due to the high content of saturated fat.

The Atkins diet plan is a 4-Phase Plan. The plan is such:

• Phase 1
  This phase is also known as induction. It starts with consuming under 20 grams per day for two weeks. Consume high-fat, high-protein along with low-carb vegetables for these days. Leafy greens are a great source of low-fat vegetables. This process starts the weight loss plan.
• Phase 2
  Phase 2 is all about balance. Slowly, try adding more nuts to your diet, continue consuming low-carb vegetables, and add a few fruits back in your diet.
• Phase 3
  This is known as the fine-tuning phase. This phase occurs when you are very close to reaching your weight goal. You can add more carbs to your diet in this phase.
• Phase 4
  This is the phase where you simply have to maintain your diet. Here you can eat as many carbs as you used to before without gaining weight.

These phases can be a bit complicated to follow. Also, some people choose to skip the first phase and start consuming plenty of vegetables and fruit from the start. This way of following the Atkins diet is also very effective. However, you will lose weight if you simply follow the diet plan mentioned below.

Foods to avoid during Atkins diet
You simply must avoid these foods on the Atkins diet:

• Consuming sugary drinks like soft drinks, fruit juices, cakes, ice creams, and candies.
• Grains like wheat, rye, barley, rice.
• Vegetable oils like soybean oil, corn oil, canola oil and a few others.
• Exclude foods that contain trans fats.
• Processed foods.
• Foods that are termed as “low-fat” as they contain a high amount of sugar.
• High-carb vegetables like carrots, turnips, etc.
• High-carb fruits like bananas, oranges, pears, apples, etc.
• Legumes like lentils, beans, chickpeas, etc.
• Food with high starch content like potatoes.

Food to consume during Atkins diet
While following an Atkins diet, ensure that you consume these healthy foods:

• Meats like beef, pork, chicken, lamb, bacon, etc.
• Fatty fish and seafood like sardines, salmon, trout, etc.
• Consume Omega-3 enriched or pastured eggs.
• Consume kale, spinach, broccoli, asparagus and other low-carb vegetables.
• Butter, cheese, full-fat yogurt, cream and other full-fat dairy products.
• Nuts and seeds like macadamia nuts, almonds, sunflower seeds, walnuts, etc.
• Healthy fats like extra virgin oil, coconut oil, avocado oil, and similar oils.

As long as your main meals contain vegetables or nuts and some healthy fats, you will lose weight.

You can slowly add healthier carbs after the stage 1 is over, which means you have to minimize your intake of healthy carbs for just about two weeks. After the stage 1, you can slowly move back to adding healthier carbs. Some great sources of healthy carbs are fruits, berries, potatoes, oats, rice, and legumes. However, to maintain your weight even after you have reached your weight goal, it is essential to maintain a moderately low-carb diet. If you start consuming the same old food again, in the same old quantity, you are bound to gain weight.

You can make Atkins diet interesting by cooking delicious foods. These foods include cheese, bacon, and dark chocolate. These foods are high in fat and calorie content and hence, a great part of your diet. When you are on a low carb diet like Atkins diet, fat becomes the primary source of energy and these foods are great for such diet.

Also, keep yourself hydrated by consuming water, it should be your go-to beverage. Coffee and green tea are also acceptable drinks that are high in antioxidants. Avoid alcohol as much as you can.

When you go out to eat, following Atkins diet is not a big deal. You should simply order food that contains more vegetables instead of carbs like bread, rice, and potatoes, or consume a meal which is mainly based on fatty meat or fatty fish, consume meals with extra sauce, butter, or olive oil.