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Atkins Diet

7 Atkins Diet Books You Should Own If You Want To Start The Atkins Diet

If you want to start eating right to lose weight, there are numerous diets you can try, but one of the best ones is the Atkins diet.

The Atkins diet is a low-carb diet just like the keto diet and apart from losing weight, there are other health benefits you stand to gain when you start the diet such as blood sugar regulation and reduction of the risk of heart disease.

Due to these health benefits, the Atkins diet has become pretty popular today among folks who want to lose weight, one more reason being the fact that’s its more flexible than the keto diet which is another low-carb but highly restrictive diet.

The health benefits are obvious and it’s more doable than the keto diet. The problem however that beginners may likely face is how to start the diet, recipes and food menus for the Atkins diet.

This problem though is pretty easy to solve by simply buying books on the Atkins diet. There many Atkins diets book you can find online

There are books on how to start the Atkins diet, atkins diet recipes books and books on pretty much anything about the Atkins diet.

In this article, I’ll introduce you to some of these books so you can learn more about the Atkins diet, the foods, recipes and menu plans.

Here are some of the best Atkins diet books to help you get started and achieve your fitness goals.

1. Dr. Atkin’s New Diet Revolution

Which other book to start with than the one of the man whom the diet is name after, Robert C. Atkins himself.

The Dr. Atkin’s New Diet Revolution book is a New York Times bestseller which means it has been read by millions of people who have also recommended it to their families and friends.

The knowledge in there will definitely help you get started with Atkins diet way of eating to lose weight.

2. Dr. Atkins’ Quick & Easy New Diet Cookbook: Companion to Dr. Atkins’ New Diet Revolution

This is another book by Robert Atkins and Veronica Atkins. The book is based on the already successful and bestselling book Dr Atkins’ New Diet Revolution. 

It comes with over 50 recipes to help you eating right and get healthy and fit with the Atkins’ diet.

3. Atkins Diet Plan 2019-2020 by Emma Baker

This is one more book about the Atkins diet that you’ll really enjoy reading. 

It comes with Atkins diet meal plans you can easily follow and Atkins diet recipes inside you can try to help you lose weight.

4. New Atkins for a New You by Authors Eric C. Westman, Stephen D. Phinney and Jeff S. Volek

This is a book written by 3 authors, simplified so that you can learn everything there is about the Atkins diet.

It includes meal plans and recipes to get started. Learn at your own pace, adhere to what you learn and lose weight following a meal plan that has worked for thousands/millions of people.

5. Atkins: Eat Right, Not Less by Colette Heimowitz

This book is written by Colette Heimowitz who is a New York Times bestseller.  

The book contain 100 delicious whole-food atkins recipes and meal plans to help you eat right and lose weight easily following the Atkins diet.

6. Losing Weight with Atkins Diet Plan: A Beginner’s Guide by Meghan Vanhorn

This book written by Meghan Vanhorn is a good beginner’s guide and a good read for anyone who wants to lose weight by starting the Atkins diet.

7. Atkins Diet for Beginners by Nathalie Seaton

This book contains a 21 day Atkins diet meal plan and 80 low carb Atkins diet recipes that will help you lose up to 30 pound in 30 days and keep the weight off.

 It’s a good book to have if you want to get started on the Atkins diet immediately.

Keto Diet vs Atkins Diet | Differences and Similarities

The Atkins diet and the Ketogenic (keto) diet are both low carb diets, which stress the drastic reduction of carbs in our foods, including processed foods like sugary drinks, legumes and potatoes in favor of foods rich in protein and fats.

Both the Atkins and keto diet are very similar and they both have similar health benefits as well such as weight loss and reduction of blood sugar, just to name a few.

However, apart from the difference in their names, there are a few other differences which you should be aware of so that you can be able to know the one that’s suitable for you.

First, what is the Atkins Diet?

Although, rejected by mainstream authorities at first, the Atkins diet is now the best-known diets all over the world. It’s a low-carb diet that involves eating food with low carb content, moderate protein content, and high fat content.

The Atkins diet has evolved into a variety of plans buth the original version which is currently known as Atkins 20 is still the most popular and effective version of the Atkins diet.

It’s broken down into 4 phases. Phase 1 involves carb intake of 20 to 25 grams per day until you’re about 15 pounds or 7kg from your weight goal.

Phase 2 involves 25 to 50 grams carb intake per day until you’re 10 pounds or 5 kg away from your weight goal.

Phase 3 involves 50 to 80 grams carb intake until you meet your weight goal and maintained it for a period of 1 month.

Finally, in phase 4, you can consume between 80 to 100 grams of net carbs per day to keep maintaining your current weight.

The Atkins diet is program in such a way that as you advance through the phases, your daily carb intake also increases, which makes it possible for you to eat different varieties of foods which you are not allowed to eat in the earlier stages.

The point is that the Atkins diet adapts as you get towards your weight goal and allows you to increase your carb intake and eat different varieties of food.

What is the Keto diet?

The keto diet is also a low-carb diet like the Atkins diet, but it reduces your daily carb intake to 20-50 grams to get your body into ketosis and maintain it in that state of ketosis.

Ketosis is a state where your body burns fats instead of sugars release from carbs.

For the keto diet, your daily carb intake will continue to be less than 50 grams to keep your body in ketosis. Your diet will comprise 5 calories from carbs, 20 percent calories from protein and 75 percent from fat.

Similarities and differences between the Keto and Atkins diet

The major similarity between the two diets is that they’re both low-carb diets. They both restrict your carb intake to less than 50 grams per day.

In fact, phase 1 of the Atkins diet is very similar to the keto diet, as it restricts your daily carb intake to about 25 grams. Which means, your body will likely get into ketosis in the phase 1 of the Atkins diet.

Both the Atkins and keto diet also have similar health benefits. They both help you lose weight, and they help control blood sugar along with a host of other health benefits.

What are the differences?

The major difference between the Keto and the Atkins diet is that the keto diet is more restrictive than the Atkins diet.

With the keto diet, your calorie intake for the day can only contain about 20 percent protein, whereas with the Atkins diet, it can contain up to 30 percent protein, depending on the phase of the Atkins diet.

As you go up the phases, you’re allowed to take more protein and to take more carbs. With the Atkins diet, you’re allowed to gradually increase your carb intake as you go up the phases, which will eventually remove your body from ketosis.

This means, you get to eat from a wider variety of foods such as fruits and grains.

However, with the keto diet, your carb intake is always restricted to keep your body in ketosis.

Thus, the major difference between the two is that while the Atkins diet has a flexible meal plan, the keto diet has a restrictive meal plan to keep your body in ketosis (burning fats).

Atkins vs Keto diet. Which is better?

When choosing the best diet for yourself, it’s important to consider and take into account your weight loss goals, your overall health and your dietary preferences.

Both the Atkins and the keto diet are both low carb diets that help in weight loss, heart health, and diabetes management.

The keto diet is highly restrictive, and may be difficult to stick to in the long run. It may also lead to nutrient deficiencies if you don’t pay careful attention the quality of your diet.

Therefore, a low-carb diet with moderate carb restriction like the Atkins diet is usually sufficient as long as you’re eating healthy foods.

The keto diet will keep your body in ketosis continually, which means you’ll keep losing weight as long as your body is in ketosis. However, the Aktins diet increases your carb intake as you approach your weight goal.

That means your body will be removed from ketosis along the line, as you approach your weight goal, and it will be all about maintaining your current weight.

Overall, it’s all up to you. Some people may benefit from a more restrictive diet like the keto diet, while others will prefer the less restrictive diet like the Atkins diet.

Low-Carb Atkins Diet Herbs And Spices You Should Be Using

Just like when preparing other meals, a great way to improve and enhance the flavor of your Atkins diet meal is to add suitable and healthy herbs and spices to it.

Apart from improving the taste and aroma of your low carb Atkins diet dishes, herbs and spices also pack the meals with important nutrients your body needs.

When shopping for packaged or dried herbs and spices however, you need to read the labels carefully and make sure there are no added sugar as this might compromise your diet.

Here are some of the important herbs and spices you can use on the Atkins diet.







Cayenne pepper

Ginger (fresh or dehydrated)

Black pepper



Dried rosemary


Those are some of the low carb herbs and spices you can use to prepare your Atkins diet meals. Now, it’s your turn. What are your favorite spices you use for cooking? Join in the conversation using the comment section.

Atkins Diet Phase 1 Foods List | All The Foods You Should Be Eating

The Atkins diet is a low-carb diet, hence all the foods in your fridge and pantry should be low carb meals. In the phase 1, your daily carb intake should be 20 grams or less.

A carb intake of 20 grams or less will kickstart the induction phase (first phase) and put your body in a state of ketosis, whereby your body burns fats instead of glucose release from carbs.

Out of these 20 grams of carbs, 12 to 15 grams should be eaten in the form of foundation vegetables. In this post, I’ll be listing some of these low carb veggies, healthy fats, proteins, cheese and nuts and seeds you should be eating on the Atkins diet phase 1 or induction stage.

You may not find some foods that you really like in these phase, because phase one is really selective, as it’s very low in carbs. As you move up the stages, you’ll begin to see these foods, as you increase your carb intake.

For phase one, here are the foods.

Atkins Diet Phase 1 Foods List

For phase one of the Atkins Diet, here are the foods you should be eating.


chicken- atkins diet phase one food list item

Poultry foods are a really good source of protein and contain no net carbs. You should aim for 4-6 ounces of protein per day and make sure to get them from different poultry foods.

Here are some of the poultry foods you should eat on the Atkins diet phase 1.

  • Chicken
  • Duck
  • Turkey
  • Goose
  • Cornish hen
  • Quail


fish - atkins diet phase one food list item

You should take 4-6 ounce servings of the fishes recommended here. Fish is a great source of protein and healthy fats which you need in the Atkins diet. Fish also contains vitamins such as vitamin Dand B2, as well as calcium and minerals like potassium and iron.

Here are some fishes you should be ating on the Aktins diet phase 1.

  • Tuna
  • Salmon
  • Flounder
  • HalibutHerring
  • Sardines
  • Cod
  • Trout


eggs - atkins diet phase one food list item

Eggs are very rich in protein, vitamin A as well as antioxidants which protects the cells in your body. You can enjoy your eggs in any style you want, and include acceptable vegetables, cheese and herbs to your taste.

You can enjoy your eggs in the following styles

  • Hard-boiled
  • Omelets
  • Deviled
  • Fried
  • Soft-boiled
  • Poached
  • Scrambled


meat - atkins diet phase one food list item

You can eat meat in the Atkins diet because it’s a rich source of protein and it has no net carbs. It helps to protect your lean muscle mass so that you don’t lose your muscles but lose fat only.

Here are some meat you can eat.

  • Beef
  • Pork
  • Bacon
  • Lamb
  • Ham


You can eat shellfish such as clams, oysters, shrimps, mussels, squid, crabmeat and lobsters on the Atkins diet phase one. They are a good source of protein and also contain omega-3 fatty acids, healthy fast and minerals such as iron, copper, magnesium and zin.

Shellfish contains no net carbs as well, but you should limit your daily intake of ousters and mussels to about 4 ounces per day because they have higher carbs.

What Is The Atkins Diet? Is It Right For You?

The Atkins diet was first developed in the early 1970s by the man that bears its name, Dr. Robert Atkins, who’s an American cardiologist.

He even wrote a best-selling book which talks about the diet in 1972.

It’s a diet that encourages people to eat more protein and fats, while drastically reducing carbohydrate intake. It’s a low-carb high protein and fat diet.

At first, the Atkins diet was first demonized and considered to be unhealthy by mainstream authority because it contain a high amount of saturated fat.

However, recent and thorough studies of the Atkins diet have shown that saturated fat is not harmful to the body, but harmless. Despite being high in fats, the Atkins diet does not raise bad cholesterol in our body, though this may happen in a small subset of people.

Just like any other low carb diet, the Atkins diet is very effective for weight loss because it involves high protein intake which leads to reduction in appetite. With a reduced appetite, you eat less without forcing yourself to eat less. But there’s more.

How the Atkins Diet work?

With carbs reduced to a minimum in your diet, your body switches itself from burning glucose to burning the stored fat in your body, which leads to weight loss. This switch is known as ketosis (associated with the keto diet which is also a low-carb diet).

That’s how the Atkins diet helps you lose weight, helps you maintain your weight loss, achieve good health, and also helps lay a permanent groundwork for your overall wellbeing and disease prevention.

The diet is basically split into a 4-Phase plan

Atkins Diet Phase 1 – Induction

The phase 1 of the Atkins diet is the induction phase. This is the early stage when you start the Atkins diet. You’re to eat less than 20 grams of carbs per day for 2 weeks.

You have to eat high protein and high fat meals, with low carb vegetables like leafy greens for 2 weeks. This will induction phase will kick-start the weight loss and put your body in ketosis.

Atkins Diet Phase 2 – Balancing

The phase 2 of the Atkins diet is the balancing stage. You’ll slowly start adding nuts and low-carb vegetables to your meals. You’ll also add small amounts of fruits back to your diet.

Atkins Diet Phase 3 – Fine-tuning

Weight loss will continue in the phase 2, but when you’re very close to your weight goal. You have to start the phase 3, which involves adding more carbs to your diet to slow down the weight loss, so as not to exceed your weight goal.

Atkins Diet Phase 4 – Maintenance

In the phase 4, you can eat as many healthy carbs as your body can tolerate without gaining weight. You shouldn’t go back to eating unhealthy like carbs like refined carbohydrates such as white bread and candy, as these will increase the level of glucose in your body, and your body might return to storing up fats.

Is the Atkins diet right for you?

Whether the Atkins diet is right for you or not depends on your fitness goals. If you’re trying to lose weight, the Atkins diet can help you achieve that as long as you stick to it.

If you’re serious about losing weight using the Atkins diet, you should consider buying one of the Atkins books so you can get started on the diet immediately.

Overall, the Atkins diet is a low carb diet just like the keto diet. Thus it will definitely help you lose weight and achieve your fitness goals.