All About Atkins.. Part II

Now that we’ve covered what an Atkins diet looks like, you may be inclined a little towards it. Heck, even I am inclined a LOT towards it. So if you are like me, and are thinking, ‘Ah let’s give this a try’, what is the next step?

The next step would be to identify the benefits of doing this diet in long term against the drawbacks and to learn the foods that you can have once you’re on this diet.


  • Marked reduction in LDL cholesterol, TG.
  • Better insulin sensitivity.
  • Improvement in hormonal imbalances as in the case of women with PCOS.
  • Bloating is reduced.


  • Sudden withdrawal of carbs may lead to increased fatigue especially in the induction phase.
  • Feeling of hunger due to reduced carb intake.
  • Person may experience headaches as fat begins to get used up for energy.


  1. All meats including chicken, all kinds of fish, meats, excluding cold cuts and processed meats and all forms of eggs.
  2. Cold pressed vegetable oils, butter and ghee not exceeding 1 tbsp serving.
  3. Clear sodas without artificial sugar.
  4. All leafy vegetables like spinach, kale, lettuce, celery, methi.
  5. Vegetables like cucumber, carrots, radishes, turnip, beetroot, cauliflower, broccoli.
  6. All citrus fruits, apple, watermelon, pineapple, papaya.

As you proceed to the phase 2, you can start by incorporating food items like Potatoes, sweet potatoes, banana, some amount of oats.

Further in phase 3, you can start by adding brown rice or bran and other healthy carbs to your diet as well.

Throughout the diet, avoid artificial sugar, processed food items altogether for better results.

For a more comprehensive list of foods allowed and what their carb content is like follow the link and if you’ve missed part 1 of this blog you can give it a read at

**NOTE** Please do not take up any diet without consulting a dietitian first.

Published by Shiza Khan

A masters degree in Clinical Nutrition and Dietetics, and a penchant for health foods. It's not about dieting or losing weight. It's about choosing better foods and building a healthier lifestyle! Join me in this mission.

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