The New Atkins Diet Plan
New Atkins for a New You incorporates the latest thinking on diet and nutrition, while including a few changes to the original Atkins Diet that make it easier to follow and more sustainable as a lifestyle approach to weight management.
Almost 40 years ago The Atkins Diet was introduced to the public and became one of the most popular diets in America. Since then it has undergone changes in accordance with the development of nutritional science.
As explained by one of the coauthors, Dr. Eric Westman, “The best way to describe The New Atkins Diet Plan is that it makes it easier to do the Atkins Diet than ever before. We’ve added a whole new element of flexibility and rewritten the Atkins Diet to include all the updates in science.”
New Atkins Diet Basics
The basic plan includes four phases: induction, continuing weight loss, pre-maintenance, and also lifetime maintenance. The first phase involves the most extreme restriction of carbohydrates and is generally followed for a minimum of two weeks.
Dieters consume three meals and two snacks daily, each containing protein. Women are advised to consume 112 grams of protein a day and 1500-1800 calories, while men should consume 126 grams of protein and 1800-2200 calories.
Breads, rice, pasta, desserts and fruit juice are to be strictly avoided. As you progress through the phases the amount of carbohydrates permitted in the diet is gradually increased with an emphasis on low-glycemic index foods such as berries, vegetables and legumes.
“If there is one thing to disprove, it’s the myth that vegetables are not included in The New Atkins Diet. That’s just not true”, says Westman. Dieters are required to consume four to five servings of high-fiber vegetables each day, regardless of the phase.
Alcohol is not permitted during the induction phase of The New Atkins Plan but a glass of wine or cocktail without juice or sweeteners can be included in the later phases. In the original Atkins diet alcohol was not permitted at all.
Another change in the New Atkins Diet Plan is that coffee is permitted in limited amounts. The authors say that increased flexibility in relation to caffeine and alcohol will make it easier for dieters to stick with the program over the long term.
Recommended New Atkins Foods
Eggs, cheese, chicken, beef, fish, shrimp, walnuts, macadamias, grapefruit, berries, lettuce, tomato, peppers, zucchini, onions, cucumber, spinach, broccoli, black beans, avocado, olive oil.
Sample New Atkins Meal Plan
2 scrambled eggs
Low carb bar
1 medium carrot
Steak with flourless gravy
New Atkins Diet Exercise Recommendations
It’s not a good idea to start a new or more intense exercise program at the same time as starting The New Atkins Diet. You should give yourself two or three weeks to adjust before increasing your level of physical activity.
Exercise can improve blood sugar balance and increase your ability to keep your weight under control. Generally a combination of cardiovascular exercise and strength training is recommended.
Costs and Expenses
New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great retails at $16.
- Most dieters experience fairly rapid weight loss.
- Highlights the importance of including vegetables in the diet.
- Presents complex information about metabolism in a way that is easy to understand.
- Provides tips on how to follow The New Atkins Diet on the road, in restaurants and fast-food establishments.
- Website provides free online tools, recipes and support.
- Requires elimination or restriction of the intake of a wide variety of healthy foods including whole grains, fruits and starchy vegetables.
- New Atkins requires counting carbohydrates and measuring foods.
- Some dieters experience symptoms such as headaches, constipation and fatigue.
- Many dieters find it difficult to maintain energy during cardiovascular exercise when carbohydrates are restricted.
Now More Nutritionally Sound
New Atkins for a New You is an updated version of the Atkins Diet, which outlines how to adjust the diet in accordance with the latest thinking about diet and nutrition.
The actual recommendations in the New Atkins Diet Plan are very similar to the original Atkins, however, guidelines regarding the optimal intake of protein and vegetables are clearer and there is a little more flexibility in the overall plan.