Atkins Diet: Complete Guide

Last updated: 20 February 2026

The Atkins diet is a low-carbohydrate eating plan created by Dr Robert Atkins. It uses phases: you start with very low carbs to kick-start weight loss, then gradually add carbs back to find a level you can maintain. An Atkins diet plan structures meals around protein, fat, and low-carb vegetables, and limits grains, sugar, and starchy foods. The Atkins diet food list focuses on net carbs (total carbs minus fibre). This guide explains what the Atkins diet is, its phases, what to eat and avoid (with an Atkins diet food list style table), benefits and risks, and a sample day. This page is for education only. Talk to your doctor or dietitian before starting any low-carb diet, especially if you have a medical condition or take medication.

Disclaimer: The information on this page is for education only and does not replace advice from your doctor or dietitian. Low-carb diets are not suitable for everyone. If you have kidney disease, diabetes, or other conditions, or are pregnant or breastfeeding, get professional guidance before changing your diet.

Below: what the Atkins diet is, the Atkins diet plan phases, the Atkins diet food list (what to eat and avoid), how it works, benefits and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator to tailor your intake if you have a weight or calorie goal.

What is the Atkins diet?

The Atkins diet is a low-carbohydrate diet that restricts carbs and allows more protein and fat. The idea is that by limiting carbs, the body burns fat and may reduce appetite, leading to weight loss. The diet is built in phases so that you begin with very low carbs (induction), then add carbs back step by step until you find a level that maintains your weight. An Atkins diet plan lays out daily meals and an Atkins diet food list shows which foods are allowed or limited in each phase. Net carbs (total carbohydrates minus fibre) are used to count carb intake. The Atkins diet is related to other low-carb approaches–see our keto diet and low-carb diet guides for comparison.

Core principles

Limit carbohydrates; count net carbs per phase.
Eat protein and fat from allowed sources (meat, fish, eggs, full-fat dairy, oils).
Eat low-carb vegetables; limit or avoid grains, sugar, and starchy vegetables especially in early phases.
Progress through phases to find your personal carb tolerance for maintenance.

How the Atkins diet works: phases

The Atkins diet plan has four phases (details can vary by book or version):

Phase 1 (Induction): Very low carb–about 20 g net carbs per day. Emphasis on protein, fat, and low-carb vegetables. This can trigger ketosis (similar to the start of a keto diet) and often rapid initial weight loss.
Phase 2 (Balancing): Add carbs back gradually (e.g. 5 g net carbs per week) from nuts, seeds, berries, and later legumes, until weight loss slows. Find your “critical carbohydrate level for losing” (CCLL).
Phase 3 (Pre-maintenance): Add more carbs until you are close to goal weight. Fine-tune the Atkins diet food list to include more variety.
Phase 4 (Lifetime maintenance): Stay at the carb level that maintains your weight. The Atkins diet becomes a long-term way of eating rather than a strict plan.

Weight loss still depends on a calorie deficit–low carb helps many people eat less. Use our calorie calculator and TDEE calculator as a guide; discuss your Atkins diet plan with your doctor or dietitian.

What to eat and what to limit: Atkins diet food list

The table below is a general Atkins diet food list style guide. In Phase 1 (induction) the list is strict; in later phases more foods are added. Always check net carbs and follow the phase you are on.

Eat (Atkins diet)	Add later (higher phases)	Limit or avoid
Meat, poultry, fish, eggs	Nuts, seeds, berries (in allowed portions)	Bread, pasta, rice, cereal
Full-fat dairy (cheese, cream, butter)	Legumes, more vegetables	Sugar, sweets, honey, sugary drinks
Non-starchy vegetables (leafy greens, broccoli, cauliflower, courgette, peppers)	Some fruits (in moderation)	Starchy vegetables (potato, sweetcorn); grains
Healthy oils (olive, avocado), avocado	–	Processed low-carb products (check labels–some are allowed in moderation)

Your Atkins diet plan or Atkins diet food list from official Atkins resources will give exact net carb limits per phase. For a less strict low-carb approach, see our low-carb diet and weight loss diet guides.

Potential benefits (with caveats)

Benefits are described in general terms–individual results vary. This is not medical advice.

Weight loss: The Atkins diet can lead to weight loss because it restricts a major calorie source (carbs) and may reduce appetite. Loss is often fast in Phase 1 (partly water). Long-term success depends on staying in a calorie deficit and then maintaining your chosen carb level.
Blood sugar: Low-carb eating can improve blood glucose and insulin sensitivity in some people. If you have diabetes, medication may need to be adjusted–do not change your diet without your doctor’s advice.
Flexibility: The phased Atkins diet plan allows more carbs over time, so some people find it easier to maintain than very low-carb keto long term.

Evidence: short-term trials show low-carb diets can aid weight loss; long-term outcomes depend on adherence. Diet does not replace medical care.

Risks and who should be cautious

The Atkins diet is not suitable for everyone.

Kidney disease: High protein can worsen kidney function in some people. If you have kidney disease, do not start the Atkins diet without your doctor’s or dietitian’s approval.
Diabetes: Low carbs can cause low blood sugar if you take insulin or certain other drugs. Medication doses may need to be changed–always coordinate with your doctor.
Pregnancy and breastfeeding: Strict low-carb diets are not generally recommended without medical supervision. Seek advice before starting an Atkins diet plan.
Eating disorders: The strict rules and phases can be problematic for some people with a history of disordered eating. Speak to a healthcare professional.
Side effects: In Phase 1, some people get headaches, fatigue, or constipation (“keto flu”–type symptoms). Drinking enough fluid and getting enough fibre from allowed vegetables can help. If symptoms persist, see your doctor.

Before starting the Atkins diet, talk to your doctor or dietitian.

Sample Atkins diet plan day (Phase 1 style)

This is one example of a day that fits Phase 1 (induction) of the Atkins diet–very low carb. Portions and exact net carbs depend on the official Atkins diet food list and your plan.

Breakfast: Eggs with spinach and cheese, or full-fat Greek yogurt (unsweetened) with a few berries if within your net carb allowance. Coffee or tea without sugar.
Lunch: Salad with grilled chicken or salmon, olive oil, avocado, and low-carb vegetables (e.g. cucumber, peppers). No croutons or grains.
Dinner: Steak or fish with broccoli, cauliflower, or green beans cooked in butter or oil. No potato or rice.
Snacks: Cheese, nuts (in small portions–carbs add up), celery with cream cheese, or a hard-boiled egg.

In later phases you can add more nuts, berries, legumes, and eventually some wholegrains in controlled amounts. Use our calorie calculator if you want to check intake; for weight loss, a deficit still applies. See our keto diet and South Beach diet for related low-carb approaches.

Frequently asked questions

The Atkins diet is a low-carbohydrate eating plan created by Dr Robert Atkins. It has phases: starting with very low carbs (induction) to kick-start weight loss, then gradually adding back carbs to find your personal tolerance. An Atkins diet plan structures meals around protein, fat, and low-carb vegetables, and limits grains, sugar, and starchy foods.

The Atkins diet food list includes: allowed–meat, fish, eggs, full-fat dairy, non-starchy vegetables, nuts, seeds, healthy oils; limited or avoided–bread, pasta, rice, sugar, sweets, grains, starchy vegetables, and in early phases many fruits and legumes. Net carbs are counted. See the article table for a full overview.

Phase 1 (Induction): very low carb (about 20 g net carbs) to start weight loss. Phase 2 (Balancing): add carbs back gradually. Phase 3 (Pre-maintenance): fine-tune until near goal weight. Phase 4 (Lifetime maintenance): keep to the carb level that maintains your weight. Exact carb counts vary by version of the diet.

Not quite. Both are low-carb. Keto aims for ketosis with very low carbs (often under 20–50 g) and high fat. Atkins starts very low (induction is similar to keto) but then adds carbs back in later phases, so long-term Atkins may be less strict than keto. Atkins diet plan allows more flexibility in maintenance.

Yes. Weight loss on any diet still depends on a calorie deficit. Our calorie calculator and TDEE calculator can help you estimate needs; our calorie deficit calculator can help set a target. On Atkins, you often eat fewer calories because carbs are restricted–but tracking can still be useful. Talk to your doctor or dietitian.

People with kidney disease, certain metabolic conditions, or a history of eating disorders should be cautious. Pregnant or breastfeeding women and children should not follow strict low-carb diets without medical advice. If you take diabetes medication, low carbs can affect blood sugar–speak to your doctor before starting the Atkins diet.

Summary

The Atkins diet is a phased low-carb plan: start with very low carbs (induction), then add carbs back to find a level you can maintain. An Atkins diet plan and Atkins diet food list focus on protein, fat, and low-carb vegetables and limit grains, sugar, and starchy foods. Net carbs are counted per phase. This page is for education only–talk to your doctor or dietitian before starting, especially if you have kidney disease, diabetes, or are pregnant or breastfeeding. See our keto diet, low-carb diet, and weight loss diet guides for related approaches. Use our calorie calculator and TDEE calculator with your healthcare team’s guidance.