Atkins
Atkins is the original low-carb diet, developed by Dr. Robert Atkins in the 1970s. It uses four phases of progressively higher carb intake — starting at 20g/day net carbs and building up to maintenance levels.
Atkins predates modern keto but follows similar principles. It's structured around phases rather than indefinite carb restriction.
Macro split
Carbs
5–25% (varies by phase)
Protein
20–30%
Fat
50–70%
Net carbs (total – fiber) is the key metric
- Meat, fish, eggs, cheese
- Foundation vegetables (leafy greens, broccoli, etc.)
- Healthy oils (olive, avocado, coconut)
- Nuts and seeds (in later phases)
- Berries (in later phases)
- ×Sugar in any form
- ×Grains (bread, pasta, rice, cereal)
- ×High-carb fruits (in induction)
- ×Starchy vegetables (potatoes, corn)
- ×Processed foods with hidden sugars
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What it is
Four-phase low-carb protocol: (1) Induction — 20g net carbs/day for 2 weeks, (2) Ongoing weight loss — add 5g per week until weight loss slows, (3) Pre-maintenance — fine-tune the carb level, (4) Lifetime — maintenance at your discovered carb threshold.
Pros
- Phased approach lets you find your personal carb tolerance
- Strong appetite suppression once in ketosis
- No calorie counting required — eat to satiety
- Original, well-documented protocol with decades of data
Cons
- !Strict induction phase can feel restrictive
- !Keto flu in first week is common
- !Tracking net carbs requires reading every label
- !Long-term carbohydrate restriction divisive in research
Best for
People who want a structured weight-loss protocol with clear rules, who prefer eating to satiety over calorie counting, and who tolerate fat/protein-heavy meals.
Research
Multiple RCTs show Atkins produces faster initial weight loss than low-fat diets. Long-term outcomes (>2 years) are similar across diet types when adherence is matched.