Introduction: Slim Down for Summer

Picture of Slim Down for Summer

Did you know that over 60% of US adults are overweight or obese in some manner? If you are among them, or you just want to drop a few pounds to fit into that new bikini that you bought, then the Atkins diet is right for you. This diet has been proved successful by Dr. Atkins himself. Over ten-thousand people have been successfully treated using the methods that I will explain later in the Instructible.

According to Wikipedia:
The Atkins Nutritional Approach, popularly known as the Atkins Diet or just Atkins, is the most marketed and well-known low-carbohydrate diet. It was adapted by Dr. Robert Atkins in the 1960s from a diet he read in the Journal of the American Medical Association and utilized to resolve his own overweight condition following medical school and graduate medical training. After successfully treating over ten thousand patients, he popularized the Atkins diet in a series of books, starting with Dr. Atkins' Diet Revolution in 1972. In his revised book, Dr. Atkins' New Diet Revolution, Atkins updated some of his ideas, but remained faithful to the original concepts.

I personally have lost over twenty pounds from this amazing program (Went from 185 to 163), and I can testify that everything explained from here is extremely effective, and will work wonders if you use it correctly. If you are still interested in losing weight, read on.

Step 1: How the Atkins Diet Works

Picture of How the Atkins Diet Works

Right now you are probably like most other consumers following the standard food pyramid, consisting of some variation of the five basic food groups.

Chances are you do not follow the USDA recommendation to the letter, but you get by eating 2-3 servings of dairy, 2-4 servings of fruit, and 6-11 servings of grains

The key to the Atkins diet is this: if you cut off carbohydrate intake (from flour, sugar, and high-fructose corn syrup), then the body will alter its metabolism to burn stored fat instead of the fast-burning quick-energy from carbs.

This is achieved by halting your intake of bread, sugar, juice, anything with carbohydrates in it. This causes your body to enter a state of ketosis. when your body is in ketosis, it burns the fat that it has stored for energy in the past. By continuing to restrict carbs, your body keeps burning fat, and you lose weight until you gradually add carbs back in to your diet to stabilize the effect. The carbohydrate content of a food can be found on its nutrition facts.

Before anyone asks, it is not dangerous to live without consuming carbohydrates. This is explained very well in an article that I have linked to previously in this step, and in Dr. Atkins' book. I highly suggest it, it is a really good read.

Step 2: Your Diet: the Do's and Dont's

Picture of Your Diet: the Do's and Dont's

VITAMINS, VITAMINS, VITAMINS!!! If you go on this diet a daily vitamin supplement is absolutely necessary If you cut out certain foods from your diet you lose the nutrients that keep you healthy. To all the haters who feel the need to post nasty comments about loss of key nutrients, this is a very important aspect of the diet.

Let me get this out of the way now. No sugar. You must stop consuming all foods (with the exception of some - see later) that contain sugar.

This means that all candy, sweets, cookies, anything that is made of bread and/or sugar has to go - at least for a while. There is no restriction on the approved foods that you can eat (again - see later), however it is important that you don't cheat during the first initial weeks of the diet.

Now would be a good time to mention that I lost all my weight (22 pounds) in about a month and a week, so don't fret! You will be back eating what you love soon! (hopefully after summer)

Prohibited Foods

In addition to the above, you may not consume:

Any other manifestation of flour
All processed liquids with the exception of diet anything: soda, iced tea, etc. (I personally took a liking to diet green tea during my stay at the Atkins hotel)
Orange juice included
Chocolate (Sorry women!)
Beer, wine, and booze in general
Starch - Starch is the enemy!! No French fries!!!! Also, no carrots, radishes, beets, or other root veggies!!

Yummy Approved Foods

This is where the Atkins diet really shines! You can eat virtually as much of anything below as you can eat! Om nom nom!!

Eggs - Two every morning with sausage and bacon--That's a feast!!
Breakfast meats
Nuts - Eat sparingly, but use them as an alternative to chips, snacks, whatever.
MEAT - Lots and lots of it! Eat all you can! You never go hungry on this diet!!
Fish - Almost as good as meat
Other sea critters - Mussels, clams, you name it
Cheese - Your new best friend
Veggies - A salad works well with meals, fruit in the morning if you can stomach it after the whopping breakfast you've eaten (No carrots, radishes, or root veggies)
Fruits - These have sugar, so don't eat a whopping ton, but enjoy one once or twice a week.

Step 3: Managing Your Diet: How to Eat

Picture of Managing Your Diet: How to Eat

As I said before, you are allowed as much of these approved foods as you can eat. You must be careful with how you eat over time, however.

The First Week

So you've decided to give it a try. Good job, you're on your way to being as slim as you want! The first week of the diet is always the hardest though. Just stick with the approved foods and you should be fine. Side affects may include mild headaches, cravings for carbs, and being completely full of foods that are great for you.

There is something I've left out however: The Atkins diet does leave for some carb intake daily. The first week you are allowed 10 net carbs per day. This amounts to a small chocolate or a really small cookie or some bread (one piece). Don't go overboard, I completely ignored this little fact the first week I dieted and lost about 10 pounds (in one week! I thought it was impossible!).

Once you get into a routine, it goes much quicker than you might think. My meals consisted of eggs and bacon for breakfast, cheese, sausages, nuts and hard boiled eggs for lunch, and one of Atkins' recipes for dinner.

Additional Weeks

All right, if you're through your first week, the storm has passed! Simply continue doing what you are doing until you are comfortable with your weight. For each additional week you may add 10 carbohydrates to your daily diet until you reach the level you were at previously, or a level you were comfortable with.

Be sure to lower your carb intake if you experience any more weight gain. Weigh yourself every day to keep you eating healthy and from returning to your previous weight.

I hope you have enjoyed this Instructible, please give me a +1 of you felt that this was well thought out. Cheers everyone, and good luck with losing your weight!!


Mex5150 (author)2015-11-13

I'm really curious to try an atkins (like) diet, the food side wouldn't be that much of a problem, it's not a million miles away away from what I eat now anyway, my problem would be drinks, when I'm working, or around the house I *LOVE* milk, and when I'm out with friends I *LOVE* Beer/cyder GRRRrrrrr, there's always a catch!

steam_cannon (author)Mex51502016-05-12

Regarding beer and cider, how much carbs in in a bowl of pasta or a plate of french fries, compared to the carbs in a beer? Clearly the beer has less carbs. Heck a full bottle of vodka probably has less carbs then a spaghetti dinner. Anyway while I was losing weight I didn't stop having a few beers with pals in the evenings. I just stopped eating bread during the day and stopped eating potatochips or fries with the beer. Sure you'll lose weight quicker if you stop drinking beer or if you drink low carb beers. But no, you don't have to stop having a few beers to do atkins. You can, but you don't have to. In my opinion, most of what keeps you from losing weight is what you eat during the day, not so much some beer you have with friends in the evening. So as far as I know, atkins diets doesn't mean you have to eat zero carbs, just cutting way back on the carbs.

Mex5150 (author)steam_cannon2016-05-13

I've been on the Atkins (or my version of it LOL) for about five months or so now. I completely dropped cows milk (I now drink protein shakes made with almond milk around the house), and I did drop beer totally for a while, but missed it too much so I'm back to boozing it up again ;^> It depends on the beer obviously, but around four pints takes me right up to my daily carb limit (I just don't count the beer after that LOL), Interesting you brought up vodka though, it's actually one of the lowest carb drinks out there, if only the same was true of beer.

So far I've lost about half the weight I want to, so I can't be doing anything that wrong LOL

jessyratfink (author)2008-07-11

I have to say that I really don't agree with Atkins. Not only has it been proven to be unhealthy and dangerous, it's also a diet that will cause large amounts of yo-yo-ing. And, YES, it is very dangerous to live without consuming carbs. Carbs are so very important, and starving yourself of them isn't helping anything. Not to mention that the amount of unhealthy fat consumed with this diet can lead to several other health problems. It just makes me very upset that people will use faux-science diets like this to lose weight without researching the consequences. :(

kc5qnk (author)jessyratfink2008-12-18

Atkins is NOT about "NO carbs" is about limiting carbs in an appropriate way. Anyone who thinks it is unhealthful because it means "0 carbs" hasn't read the book...

steam_cannon (author)kc5qnk2016-05-12

Exactly, anyone who has the book knows it's not no carbs, just cutting that way back. And she is sorta right that people can yo-yo, it's absolutely true, if someone got fat from eating lots of bread and they go back to eating lots of bread, sure they will get fat again. They will have to stop doing whatever caused their problem, but every diet has that problem.

greenmia (author)kc5qnk2009-05-13

I don't believe this is healthy. All the fat and cholesterol. I believe in simply not eating grain, but enjoying lots of fruits and vegetables. Fish is good too.

steam_cannon (author)2016-05-12

I've done atkins for a couple years, it's great and about as simple as just not eating bread, pie and french fries. You can be more granular, but really it's very hard. I lost 50 pounds over a year just eating wings, bacon, meats, veggies, nuts and salads. All kinds of Japanese foods, though I cut back on the rice. I lost the weight I wanted, but I still don't eat much carbs. And the benefits are great. Low cholesterol so my doctor isn't complaining. My bicycle got 50 pounds lighter. And I'm not getting cavities. So just win win win!

Colourful (author)2011-04-07

I think the atkins diet does work, but by the simple reason of you end up consuming less calories.
Don't forget Dr Atkins died overweight with heart failure....

bajablue (author)Colourful2012-02-10

It appears you've been doubly misinformed on both counts: 

"... consuming less calories."? You clearly aren't familiar with the Atkins program.

Snopes account of Atkins death does not support your speculation.

jimmiek (author)2010-12-09

I am on the Atkins diet , I lost 50 pounds but it took me two years. For me it has been very slow. For some people it goes fast. I am Type 2 diabetic. It lowered my sugar reading from 400 to 125 in 4 weeks. And it has been that since. Yes, I mess up sometimes but I get back on the program. I enjoy the diet. The things I miss is bread. But I do Make a great low carb waffle.

samiam2714 (author)2010-04-27

I would like to add to the skeptics, that four people in my family have benefited from this diet. My aunt is the only one who really sticks to it because she is like the rest of the world outside the united states and is lactose intolerant so she never craves ice cream or anything like that. Her cholesterol bad choloesterol has gone down and good up. She takes her vitamins everyday and is really peppy for a (sorry aunty) older woman of 64.

My cousin was pretty big during his wedding and he started eating right and he is back to his high school size, and me and my brother we bounce around eating right and splurging every now and then, but for the most part for us it works.  

nachobobs (author)2009-12-26

I did the Atkins diet and now I NEVER want to see, let alone eat, another stinking egg.......... 

albylovesscience (author)2009-08-16

wow that steak in step one is the size of my head

byaaface (author)2009-05-13

Aren't you supposed stay extra hydrated too? I think part of the fat substitute for carbs involves a murdering of your kidneys or something...unless you stay well hydrated (harder than some would think). Oh actually I think Imnop's comment covered or rather properly addressed that issue... Ketones or something I guess...

persephone94 (author)2009-01-03

I thought this was a well-thought out, visually appealing, and fair assessment of the Atkins Diet -- without being too MarComm about it. For the record: everyone who commented is about 80% right. YES: aboriginal people foraged for food so they expended energy, but they also went through bouts of starvation so the prehistoric premise of a primarily protein-based diet makes you BOTH correct. NO: there are no absolutes. That would just go against common sense to cut out all proteins or all carbohydrates; this isn't competitive eating here. YES: Fats and Proteins make you feel full. YES: Japan and South Korea have the lowest obesity rates and they also eat rice -- but technically, it's the Okinawan diet that is the basis of the "Japanese" reference, and they subsist largely on seaweeds with less than 25% of their meals composed of BROWN rice, not white. Also, check your diabetes statistics. YES, DIETS DO WORK ... and they normally work best for people who need to lose weight for health-related reasons, i.e. personal health or morbid obesity. But always make long-term goals, and eat sensibly and exercise. Personally, I love the Atkins Diet. It's what I grew up with, without even knowing it. We never really ate beef, but ate a lot of poultry and fish and lean pork -- and we warned to never eat more than one bowl of rice! *(contrary to what everyone else seems to believe: Asians don't eat rice the way American snack on potato chips)* I love the energy a high lean protein/high fiber diet gives me, and I love snacking on carrot sticks and raisins and dried fruit as a treat because I'm so sensitive to the sugar now. Eating candy and drinking juices and sodas make me feel sick to my stomach, as well as most hard liquors -- but that's not a huge loss when you consider that this is where most people slip up in terms of mystery calories! Great Job! Definitely deserved the WINNER label :)

seakrakken (author)2008-12-27

I have had extraordinary results with High Protien Diets over many years. My only regret is that I never sustained this diet as a life style. I find that Americans in general treat their bodies like amusement parks, myself included. We entertain ourselves with food. If we are bored, what do we do? Eat! We usually eat starchy, sugary junk. Not Mom's Wholesome Cooking but, Preprocessed Fast Food Trash. When I used to go on a protien binge I benefitted from getting away from sugar and starch. The increased fats and oils were readily handled by my accelerated metabolism. I would have mental clarity, Amazing focus on what ever task was at hand. My mood was bouyant and positive. My stamina was boundless. I had the need to do something all the time, there was never a feeling of fatigue or sluggishness. With all that said I give WARNING: We lost an important ability to make our own ascorbic acid a long time ago, and because of this we MUST consume fruits and vegetables to obtain essential nutrients and it is difficult to obtain them eating COOKED meat. I'm not trying to suggest that we might eat raw meat but, many of the essential nutrients can be found in the raw flesh and blood of animals in great concentrations. More than enough to offset the lack of fruits and vegetables in an all meat diet. Regrettably, our digestive tracks have become weak over the thousands of years we have practiced the cooking of food. It might take thousands of years more to be able to return to that type of diet. What would we look like if we did? Why, we would be Vicious, Lean, Muscular, Sexy Killing Machines!

mjarthur (author)2008-12-26

low carb is the only diet ive ever tried that worked, its just we are so junk food oriented in our culture its hard to stick to it

sujong127 (author)2008-09-24
I thought this diet fad fizzled after all the scientific research proved it to be terribly unhealthy and dangerous. Apparently not.

The Atkins diet is proven to help you lose weight, yes, only it is shed drastically due to the body's metabolism being pushed into ketosis, which is the physiological state the body typically enters during chronic starvation. What about the bad breath, tiredness, weakness, dizziness, insomnia, constipation, nausea, and other side effects of the body in a state of ketosis? Or the serious nutritional deficiencies when following this diet?

  • "[The] poor intakes of bone-building calcium (found in dairy products) may increase the risk of osteoporosis, while poor intakes of antioxidant nutrients (found in fruit and veg) have been linked with a host of health problems ranging from heart disease and cancer to premature ageing and cataracts. Some experts are also worried that high intakes of protein may cause kidney problems or weaken bones." (

Increasing your intake of fatty foods can lead to heart disease (doesn't anyone remember Dr. Atkins himself dying of supposedly unrelated cardiomyopathy?).

If carbohydrates are such a threat to losing weight, how is it that Japan and South Korea have the lowest international obesity rate, yet their diets consist primarily of rice?

And what about the more interesting psychological aspects of this diet? Restricting intake of carbohydrates stops the production of seratonin in your brain, the chemical that controls your emotions, thereby putting you in a bad mood. (article)

It's unfortunate that this instructable is promoting a large and insatiable corporation that can ignore the health risks to their customers and shamelessly bulldoze their way to the front of a 2.4 billion dollar industry.
kc5qnk (author)sujong1272008-12-18

Dr. Atkins died from slipping on the ice & hitting his head... Sorry to burst your bubble, but I lost 50 lbs on this plan, improved my BP, Cholesterol, blood sugar, etc...and it IS much closer to what we evolved to eat.

Firebert010 (author)sujong1272008-09-24

Cheese is a wonderful way to supplement calcium in your diet during Atkins. Vitamin supplements are cheap and not too much trouble to take in the morning. If you're a healthy person and exercise regularly, there is not any overwhelming risk of heart disease, especially if you use the diet for a short amount of time. The article you provided was indeed from a credible source, however it suggests negative effects only in the long term. The first week is always rough, but it's quite easy to live on Atkins, even for several weeks. I'd like to cite this quote from the article by Dr.Wurtman : "When you take away the carbohydrates, it's like taking away water from someone hiking in the desert." This quote is a little pretentious, seeing as it is indeed possible to live, and in fact thrive, without carbohydrates, leading me to doubt the neutral status of the affiliated doctors involved in the study. You seem very passionate about your stance here, and I don't mean to offend, and only used the diet myself to lose weight before summer. Not really throwing any propaganda out there for any multi-billion doller corporations, eh? ;)

RaynoGernsback (author)2008-09-27

For all the quackery surrounding Atkins and the claims that have been disproven (protein metabolism using up more calories than it gains? come on!), there is one fundamental factor that works wonders for anyone on a diet- the high protein content (forget fat for a second) can help you lose weight. There was a brilliant programme put out by the BBC a couple of years ago- an edition of Panorama dedicated to Atkins, and reporting on research carried out independantly of the BBC and Dr Atkins that showed how it worked. Think of it this way: have you ever munched your way through a load of bread? I mean a LOT of bread- like a whole french stick, maybe even two. Now, try eating the same calorie-weight of steak. It's harder and you feel much more full. Protein makes you feel full. It triggers responces in the brain associated with pleasure and you find, if you stuffed your face till you could eat no more, you'd eat less than if you ate bread. If you look at ancient (well, 30 year old) diet products such as Slim-Fast, you find them suprisingly high protein. This probably stemmed from prehistoric, caveman-esque evolutionary traits; if meat triggered pleasurable responces and left you more satisfied, it would encourage early homonids to hunt more, which eventually leads to the resources and pressures needed for enlarged brains, tool use, etc. So, even if the whole Atkins seems a little full-on, to anyone considering a low-calorie diet: don't forget your protein! Tofu, Tuna, chicken breast are all good, in moderation, at keeping the munchies at bay. Trust me- adding protein-rich nuts to my museli (granola) and making tuna/tofu salads for lunch has really helped me avoid snacking, even though my calories from main meals have hardly changed. Plus, as you have to get your calories from somewhere, it's nice to think it'll help you buff up not just slim down!

pickola (author)2008-07-11

It always amazes me that there are always people saying that eating this way soooo unhealthy. I must ask these people a question. What do Eskimos and American Indians (used to) eat? Meat and Fat. Eskimos especially. American Indians used to have berries and some "shrubbery" but that was mostly it. That being said, I would have to say that this is the best way of eating I have ever found. It gets me away from sugar and most preservatives. I don't get headaches any more. So far I have lost 34 pounds eating this way. Thank you for sharing this Instructable with everyone! Have a great day!

marciopinho (author)pickola2008-09-15

Eskimos and Indians had to hunt their own food. They weren't your average sedentary 21st century American. Just a comment on THAT example you used.

UltraMagnus (author)2008-08-03

loosing weight is nothing more than calories in < calories burnt... even if you do this "diet" you could still eat enough to put on weight, not to mention cutting out any type of food tends to be very unhealthy.

Liam Wolf (author)UltraMagnus2008-08-15

This guy is correct, I'm not even on a diet and I've lost 30 pounds(3 months) just by watching my calories.

pickola (author)2008-07-11

Oh and honestly I stopped for a month or two and ate mostly carbs like rice and such and did not gain any of it back. I know this isn't the case with everyone but just so everyone knows you don't immediately gain everything you just lost like some would have you believe. Believe me if I can do this and be allergic to dairy you can easily do this and be great at it. Honestly you just have to find what works for you and then follow it. I also have a knee injury so I have a hard time with even walking some days and I was still able to do it. This is easy. You can do it!

hay_jumper (author)2008-03-26

Nice instructable! This diet works, and fast. I was put on this on advice of my Dr, and dropped 20+ pounds within a month. The hard part is incorporating it into the real world. Try going out to eat without a starch on your plate. Easy enough to avoid... maybe. As someone who has kicked cigarettes AND carbs, I can say that carbs are WAY easier to backslide into... Anyhow, a little moderation goes far in all facets of life. Good job on your 'ible, and thanks.

banner229 (author)hay_jumper2008-07-11

ill give you a tip...if you want to loose you dont need to do any you especially dont need to do the Atkins diet...kidney stones are a big problem with men..and trust hurts..the reason Atkins diet is bad at this is because of all the protien you take in..I can keep you at ease to say that you have to drink 3-5 liters..yes 3-5 litres of water everyday..not 1 or 2.. to flush out all the acess protien build up crap in your is especially important to get rid of those..but hey great job on loosing the weight..i used to do the diet..not anymore..i just watch what i eat, and go to the gym 4-5 times a week..and theres my weight loss..and when i saw watch what i eat..doesnt mean i eat junk food once in a while..those are bad for you period.. jus ease of on the carbs..the basic principal of the atkins diet..and you will see the wieght go off and stay off

Yerboogieman (author)2008-04-01

this isnt related to the subject but its pretty funny, this kid wont eat real food, his diet consists of mac and cheese, barely eats it all, bleached tyson chicken, chips and popcorn, no soda, but he got beat up at school by a kid smaller than him cause he thought this kid wouldnt do anything and he popped him right in the mouth..hahaha!

DjProToJeeX (author)Yerboogieman2008-04-14

my step brother, his entire life only ate the cereal, toast, those cheap cheap cheap chicken nuggets, toaster waffles, and cheese pizza. hes like 22 now and thats all he eats. Its ridiculious ive called him chicken nugget boy brandon his entire life. Which explains why hes so messed up in the head. sheesh hahahah.

Ali4of7 (author)DjProToJeeX2008-07-01

What.... no ramen noodeles?

Ali4of7 (author)2008-07-01

I've "done Atkins" twice, and it's the ONLY diet I've ever been able to stick to. If you can get through the first week, and do it right, it really does work. I can't stress how important it is to drink TONS of water and to take supplements. Fish oil is the most important. Take care of your heart! The first time I went on Atkins I lost 85 pounds, then gained it all back when I started eating bread and potatoes again. Tried to do it again several times, but kept giving in to temptation. Then about a year ago I started having early diabetic symptoms. Both of my parents are/were insulin dependent, so I'm kind of "doomed" in that respect. Also, around that time I went to a family reunion where swimsuits were required, and I was really disgusted with myself. Finally something in my brain just "clicked" . I haven't eaten bread, sugar or potatoes in almost a year. This time... I've come to the realization that Atkins isn't a temporary thing, it's a lifetime choice. Since then I've gone from 238 to 142 pounds, down to a size 12 as of two months ago. Now, get this... 2 months ago I bought a pair of shoes on ebay that are designed to work the muscles in your lower body. The ones I bought are made (or distributed by) "Curves"... $45 on ebay... but they're a knockoff version of "masai walking shoes" that sell for about $300. My right foot was hurting at the end of every workday, so I was trying to find better work shoes. So... I wear these at work, where I do a fair amount of walking throughout the day. Last week I went shopping at Fashion Bug (BIG sale!), and felt pretty confident buying a size 10 off the rack without even trying them on. Well... when I got home and put everything on, THEY WERE TOO BIG! I went from a size 12 to a size 8 WITHOUT LOSING ANY WEIGHT! In about 7 weeks... AMAZING! So... I'm perfectly content with the fact that I'm never going to eat bread or sugar again. I feel better that I have in years, and the compliments just keep coming. If anyone needs an "Atkins buddy", feel free to contact me at , it does help to have some moral support. Aline P.S. This is a true story, I'm not trying to sell anything.

Belcher1035 (author)2008-03-27

I just threw a perfectly good Reese's Peanut Butter Egg in the trash can (after staring at it for a good 5 minutes). This had better be worth it.

Lithium Rain (author)Belcher10352008-04-22


Lord Kaio (author)2008-03-31

I'm currently on Atkins now and it has been amazing. I did it in college and dropped 40 lbs in 2 months (I'm 6'4, was 280, got down to 240). After a few years of no activity (graduated college and thus was out of a free gym membership), it came back so I started again. Today is day 13 and I'm down almost 20 lbs so far (when on Atkin's, I work out hardcore to help maximize the effect). In any case, here are some tips that I've come across in my days on the diet: 1) Get some Atkin's approved candy/sweets - anytime I feel my willpower about to break, I reach for one of these. They're no Reese's peanut butter eggs (I feel your pain Belcher1035), but it staves off the cravings. 2) There are tons of things that normally can't be eaten (ketchup, salad dressings, sandwiches) - that have alternatives if you take your time and look. For example, you can find low carb wraps that are under 5 carbs per wrap (and they aren't even Atkin's brand) that are great for sandwiches and you can top it off with Heinz's 1 carb ketchup (AMAZING stuff) or low carb ranch (2g per 2 Tbsp.) Another alternative (since ranch gets old) are those new salad spritzers. You get the same flavor of your favorite dressings without all the fat and carbs. Oh, and don't forget, most Mayo is carb free. 3) The max # of carbs you can take in per day varies on your size, workout and metabolism. Atkin's recommends no more than 20-25g when you first start, but I've gone well over that limit a few times and I'm still heavily in Ketosis (test myself twice weekly with Ketone strips). If you work out daily and are of a bigger stature, you can probably squeeze a few more carbs in. But be sure to not overdue it, else you "reset" your body and have to go through the crap that is the transition phase (the headaches/cravings/etc). 4) Drinks are usually a killer for people. Water gets old, and Propel has a funky aftertaste (at least to me). However, Ocean Spray now has juices that use Splenda so a full bottle only has around 4 carbs. It's much better than anything I've had that was truly Atkin's approved (they don't recommend any diet pop (soda for you non-western-PA people) because of the caffeine that can sometimes have adverse effects on your progress. That's all I can think of right now, but I'll update if I think of anymore. Firebert, you're welcome to add any of these into your instructable if you want :-) I recommend Atkins to anyone that has decent willpower and is willing to "suffer" for it. It's hard to break the old habits, but once you see the results, it makes it worthwhile. (Unless you're a girl, then it just kinda sucks because I've never seen it work nearly as well as for a guy).

Firebert010 (author)Lord Kaio2008-04-18

Thanks for the comment =D

I'll be sure to add some of this information and cite you for it as soon as I edit this Instructible again.

Bran (author)2008-03-30

I did something like this back a couple of years ago, but I couldn't keep my weight down. I've got a bit more willpower now, so I'll try this out. I'm getting quite chubby, (weighs self), 179 lbs to be exact, so I need to get on it. Now, you say all you have to do is eat this and not that, but don't you also need to exercise moderately? Great Instructable; I love the layout!

Firebert010 (author)Bran2008-03-30

Exercise definitely helps, but it is not absolutely necessary. If you do weight train or run or whatever then you should eat a bit more carbs a day because you are burning so many.

GorillazMiko (author)2008-03-27

Awesome Instructable Firebert010!
+1 rating and +1 vote.

Eggs rule.

nachobobs (author)GorillazMiko2008-03-30

Eggs and Monkeys

Firebert010 (author)GorillazMiko2008-03-27

Thanks GorillazMiko! I'm hoping for frontpage again or maybe a feature *fingers crossed*

Prometheus (author)2008-03-29

Some diets work, and some don't....There was a man in the Bronx, about nearing his centennial age, who lived on Thunderbird wine and bacon-fried toast.....When asked why he didn't at least use lean bacon, he said there was no flavor. Doctors are still baffled at his level of health to this day. Had he followed his recommended regimen of vegetables and fruit, he would have died in a week.

No diet works without exercise, there is no magical solution, there is no miracle pill. Cutting fat from your diet only makes you gain weight, because contrary to the blind misconception, fat in your diet does not make you gain weight. Unresolved carbohydrates do, which are converted into body fat. Eat more than you burn, you gain weight. Fats are a required nutrient to carry carbohydrates in the bloodstream, just as salt is necessary to help maintain your electrolyte levels.

Any diet that declares all fats and salt to be some kind of capital sin is a farce....I'm not saying that the Atkin's fad says such fiction (because I never paid any attention to anything "trendy"), but in general I warn those looking to beware of quack diets. The Atkin's program has been disproven on a general basis though, even linked to a greater potential of high blood pressure and kidney failure...

Just my 2¢

Firebert010 (author)Prometheus2008-03-29

The Atkins diet does not taboo fats and salts - in fact it encourages them. I'm sure there my be some form of risk, but there is with all diets, it really depends on your metabolic situation.

Prometheus (author)Prometheus2008-03-29

I forgot to add, still a nicely done project. This will work for some people quite well, provided they remember the fact that no diet is effective without exercise included in the regimen.

Many champion cyclists will swear by pasta, and they keep fit....Although high in carbs, they burn those carbs off routinely and regularly. Proteins in meat are the building blocks for muscle, but only if actually processed before they (loosely translated) turn into "free carbohydrate radicals", which will convert to body fat. Vegetarianism or Veganism is not healthy by any means, as we homo-sapiens are after all, omnivores. The proof is in our combination of teeth alone. Vegetarianism and veganism is a political choice, not a healthy one.

Generally speaking, incisors are our "dental shears", incisors are our "meat-hooks", and molars are for crushing. These combination of our dental array make clear that we are meant to eat meat-a-saurs and veggie-saurs, as well as eat their diets (no, I don't subscribe to the myth that man and dinosaur lived together, it is pure satire). While I also don't subscribe to the FDA's standard for what makes a healthy diet, it does have some merit based on fact. As has been said for decades now, a proper diet and regular exercise make for a healthy individual.

There is a reason why the japanese don't suffer heart disease like we do. There is a reason why the japanese don't have an epidemic of diabetes (likely because their *cure* is rejected by the FDA and FTC due to it's amazing results in killing Big-Pharmaceuticals' profits). There is a reason why Mexico doesn't have gastro-intestinal cancers like we do, or lung cancers like we do. The typical american diet is as lush and careless as Florida's state-level administration.

Capsiasin can stop the nerve pains from MS and be used as a topical anesthetic, and is slowly being shown to prevent stomach, intestinal, and even lung cancers. Cannabis stops glaucoma dead in it's tracks and is an unprecedented pain-reliever and anti-emetic (and does not make you want to set your prized possessions on fire, contrary to the latest and most laughably-absurd of ONDCP propaganda). Coca is being proven as a safe natural stimulant that is more stable than caffeine and safer for your heart. Common iceberg lettuce is gaining attention as a better substitute for diuretics on prescription, without giving you "the runs", as well as biologically-balanced yogurt. ORANGES ARE A *CURE* FOR SCURVY, BUT DON'T LET THE FDA HEAR YOU SAY THAT, OR YOU'LL BE ARRESTED FOR SELLING DRUGS WITHOUT A LICENSE!......

Might I add that none of the above have resulted in a single death in all of recorded history, nor any bizarre and/or life-threatening side-effects, contrary to the prescription equivalents. This is what your tax dollars and insurance premiums pay for. And no, marijuana hasn't killed a single person in recorded history, nor made them gay or given them AIDS, nor led them to "harder drugs", despite what your favorite aryan propaganda machine has stained your morals or corrupted your common-sense with...

The best heath advice comes from the cultures of other countries that do not have the same epidemic of health problems, because they do not ignore/deny the obvious truths for the sake of a short-term profit. America has been far too corrupt to be believable for at least 15 years or so, so take it from people without something to gain....

lmnop (author)2008-03-28

I wouldn't go so far as to say this diet is without dangers. Ketones in the urine are harmful...ask any diabetic. As a nursing student having had my share of nurtition lectures it was made clear that depriving yourself of one particular food group is not the best way to lose weight, especially long term. I am not one to run my mouth without credible evidence (not wikipedia). The following is an article from Nutrition Noteworthy (Vol. 5, Issue 1, 2002 written by Grant Christman at the David Geffen School of Medicine UCLA). Other proposed side effects of the Atkins diet include heart arrhythmias due to free fatty acid influx; deficiency of micronutrients and phytochemicals present in carbohydrate-containing foods (Atkins tries to mitigate those effects with supplements); elevated BUN and greater uric acid load to the kidney due to high levels of protein intake; osteoporosis due to metabolic acidosis; and development of kidney stones (9). A randomized double-blind study compared ketogenic and non-ketogenic diets similar in energy and protein content, in order to assess the effects on cognition (14). It was found that the two subject groups performed similarly on attention tasks, but that the ketogenic subjects performed worse on a "trail making task" involving higher order mental processing and flexibility. Thus, while ketosis may have positive effects in terms of reducing appetite and as a result of fat metabolism, it may pose dangers to the brain, though the duration and permanence of such dangers are as yet unknown.

mspark400 (author)2008-03-26

Beautiful looking instructable and well presented overall. If i was looking for a diet this would be very useful. +1 and good job and good luck on the burning questions

Firebert010 (author)mspark4002008-03-27

Thank you very much, I put a lot of thought into it. I appreciate the rating, and am glad you enjoyed it.

Tool Using Animal (author)2008-03-26

"Chocolate (Sorry women!)" Bet you're really a hit with the ladies, huh?

LOL, that's terrible! What a stereotype, if I've ever seen one!

About This Instructable




Bio: I study engineering at Virginia Tech. Long time instructables fan.
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