ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

A Definitive Guide to The Atkins Diet

Updated on October 17, 2020
BodystrongBen profile image

I have a masters degree in sports science and around 10 years experience in personal training and sports research.


Remember how, a couple of decades ago, the world seemed to be going crazy over the Atkins diet? The diet itself proved incredibly popular for many years, then it kind of dropped off the radar and people began looking at other ways of losing weight. Losing body fat is one of the toughest natural processes you’ll put your body through, which is why it’s important to stick with what works. Atkins works. Therefore, despite other low carb diet approaches such as Keto, proving to be so popular, people seem to gravitate back towards Atkins, and the results speak for themselves. Here’s a better look at what the Atkins diet really is.

For other great fitness articles check out this link >> FITNESS MONARCHY

What is The Atkins Diet?

The Atkins diet is a low carb, moderate fat, high protein diet that is designed primarily to aid in fat loss. The idea of the diet is that, by restricting your carbohydrate intakes, you force your body to find energy in another way. This other way of generating energy comes when you enter a state of ketosis and essentially use your own body fat stores as your primary source of energy to get you through the day. Decades ago, the diet was demonised by the media and was considered to be unhealthy and dangerous. As more research was conducted however, it was found that the Atkins diet was very healthy and beneficial. The diet gets its name from DR. Robert C. Atkins, who discovered the diet and wrote a book about it in the early 1970s.


How Does It Work?

There’s more science to it than this, but the basic principle behind the Atkins diet is that you restrict your body’s natural and preferred source of energy, in the form of carbohydrates. You see, from an evolutionary standpoint, fat is our preferred source of energy. It just so happens that the body finds it easier to use carbohydrates and convert them into glucose for energy, and so it looks for the easiest way of generating fuel. When you restrict carb consumption, the body panics as it doesn’t know where to get its energy. After a few days, your liver produces enzymes for energy which are called ‘ketones’. In order to produce ketones, your body needs to metabolise fat, so essentially you are generating energy by burning fat. When you use ketones for fuel, you have officially entered a state of ketosis.

The 4 Phases Of The Atkins Diet

The diet itself is split into 4 phases:

Phase 1 – This is the introduction phase. This phase sucks at first, there’s no getting around it. Here, you consume just 20g of carbohydrates per day, for the next 2 weeks. Veggies should be low-carb and high in nutrients, so plenty of leafy greens.

Phase 2 – This is the balancing phase. Here, you will gradually add more low carb veggies, nuts, and seeds to your diet, along with small amounts of low carbohydrate fruits. Carb intakes are still very low and should not exceed 50g per day, at the absolute most.

Phase 3 – This is the fine-tuning phase. Now you should be close to your target weight and you will gradually add small amounts of carbs to your diet to slow your weight loss down. This is done in preparation for the final phase.

Phase 4 – This is the maintenance phase. The idea is that you are now at your target weight, and you are looking to maintain your weight. You can slowly and very gradually increase your carb intake week by week.

My Own Experience

In all honesty I have only seen a handful of people take on the Atkins diet, however i have seen it have substantial results. The main aim of this diet is to achieve weight loss, something that most people at some point in their life will want to achieve, however it may not be all that simple. Once seeing this diet work for others I decided to try it myself to see what joy i could have and the results were good but not great.

When trying the Atkins diet I followed the exact same method as shown above. I implemented it for a total of 12 weeks with an aim of losing excess body fat for a bodybuilding expo that I was attending. I implemented it just after i had gone through a bulk so i was was carrying a lot of excess fat at the time of starting. By the time i had finished the full 12 weeks, I was roughly around 2 weeks into the maintenance phase. I saw very good results in terms of weight loss however I lost a lot more muscle that what was intended, which can tend to happen with these low carbohydrate diets.

For other great fitness articles check out this link >> FITNESS MONARCHY


The Atkins diet is one that has seemed to have died down in the modern area after really bursting onto the scene some years ago. This may be for the fact that with the vast amount of different diets nowadays and the wide variety or research provided, that people simply find other diets seem to work them better. For me though i personally see the benefits of this diet.

The start of this diet is the tough part where people struggle to stick with it as the carbohydrate deficit takes a toll on a persons enthusiasm and energy. For the people that do tend to stick with it though will tend to see very pleasing results. If weight loss is the top of your agenda when looking for a diet then i would definitely suggest giving it a go. On the other hand if you are looking to lose weight but maintain muscle then i would suggest looking else where.

Thank you for reading and i hope if you give this diet a go that it works out for you.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)