The Atkins diet has four phases. Depending on your weight loss goals, you can start in any of the first three phases.
Phase 1: induction. In this strict phase, you should eliminate almost all carbohydrates from your diet and eat only 20 grams of net carbohydrates per day, mainly vegetables. Instead of getting 45% to 65% of your daily calories from carbohydrates, as most nutrition guidelines recommend, you only get about 10%. “Base” vegetables, such as asparagus, broccoli, celery, cucumber, green beans, and bell peppers, should account for 12 to 15 grams of your daily net carbohydrates.
You should eat protein, such as fish and shellfish, poultry, meat, eggs, and cheese, at all meals. Do not
You need to restrict oils and fats, but you shouldn’t consume most fruits, sugary baked goods, breads, noodles, grains, nuts, or alcohol. You should drink eight glasses of water per day. You will stay in this phase for at least two weeks, depending on your weight loss.
Phase 2: balance. In this phase, you continue with the intake of 12 to 15 grams of net carbohydrates as base vegetables. You also have to continue avoiding foods with added sugar. Little by little, you can add back some nutrient-dense carbohydrates, such as more veggies and berries, nuts, and seeds, as you continue to lose weight. You will continue with this phase until you have to lose approximately 10 pounds (4.5 kilograms) to reach your ideal weight.
Phase 3: prior maintenance. In this phase, other foods that you can eat continue to be added little by little, including fruits, starchy vegetables, and whole grains. You can add about 10 grams of carbohydrates to your diet each week, but you should reduce them if the weight loss stops. You will continue with this phase until you reach your ideal weight.
Phase 4: permanent maintenance. You reach this phase once you reach your ideal weight and then you will maintain these eating habits for life.

A typical day of the Atkins diet menu
Here’s what you can eat on a typical phase 1 day of the Atkins diet:
Breakfast. Scrambled eggs with sauteed onion and cheddar cheese. Allowed drinks include coffee, tea, water, diet soda, and herbal teas.
Lunch. Chef’s salad with chicken, bacon, and avocado dressing, along with a permitted beverage.
Dinner. Baked salmon, asparagus and arugula salad with cherry tomatoes and cucumbers, along with a permitted drink.
Refreshments You can usually eat two snacks a day. Snacks can include an Atkins diet product, such as a chocolate shake or granola bar, or a simple snack such as celery or cheddar cheese.
Results
– Weightloss

The Atkins diet claims that you can lose 15 pounds (6.8 kilograms) in the first two weeks of phase 1, but it also recognizes that those are not typical results. The Atkins diet also recognizes that you can initially lose water weight. It says that you will continue to lose weight in phases 2 and 3 as long as you don’t eat more carbohydrates than your body can tolerate.
Most people can lose weight on almost any calorie-restricting regimen, at least in the short term. However, in the long term, studies show that low-carb diets like the Atkins diet are no more effective for weight loss than standard weight-loss diets and that most people regain the weight they lost regardless of the plan diet.
Because carbohydrates generally provide more than half of the calories consumed, the main reason for losing weight on the Atkins diet is a lower total calorie intake from eating fewer carbohydrates. Some studies suggest that there are other reasons for losing weight on the Atkins diet. You can lose weight because food options are limited and you eat less, as higher protein and fat intake keep you full longer. Both of these effects also contribute to a lower total calorie intake.
Health benefits
The Atkins diet claims that your eating plan can prevent or improve serious conditions such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. In fact, almost any diet that helps you lose excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes.
And most weight loss diets, not just low carb diets, can improve blood cholesterol or blood sugar levels, at least temporarily. One study showed that people on the Atkins diet had improved triglycerides, suggesting better heart health. But no major studies have been done to show whether such benefits are sustained long-term or extend life.
Some health experts believe that eating a large amount of animal-based fat and protein, as allowed on the Atkins diet, can increase your risk of heart disease or some types of cancer. However, it is not known what risks, if any, the Atkins diet may entail in the long term because most studies on this have lasted two years or less.