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Atkins Diet – Best Low-Carb Diet To Lose 2 Pounds In 1 Week

by
ISSA Certified Specialist in Fitness & Nutrition
Atkins Diet – Best Low-Carb Diet To Lose 2 Pounds In 1 Week August 20, 2018

The Atkins diet is a popular low-carb diet for weight loss. It helps you lose 1-2 pounds per week or 10 pounds in a month. Scientists have found that the Atkins diet prompted about 0.1-2.9% more weight loss in a year in dieters than behavioral counseling (1).

This diet was created in 1972 by Dr. Robert C. Atkins, a cardiologist. And it works on the simple principle of eliminating all kinds of sugar, such as refined sugar, bread, flour, and pasta, from the diet. It lays emphasis on “EAT RIGHT, NOT LESS.”

The best part is, you do not have to count calories and go hungry, and yet, you will lose the weight! Isn’t that the best way to shed fat and get back in shape?

Read on to know everything about the Atkins diet – what it is, how it works, Atkins diet meal plan for weight loss, breakfast, lunch, dinner, and snack ideas, and much more. Swipe up!

Highlights Of The Article

What Is The Atkins Diet?

What Is The Atkins Diet Pinit

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The Atkins diet or Atkins 20 is a low-carb diet created by Dr. Robert C. Atkins for his patients. He eliminated all sources of simple carbs/sugars and allowed his patients to consume a lot of protein, healthy fats, and complex carbs (veggies and fruits).

This helped the patients feel full and not hungry and famished like other restrictive diets that give more importance to counting calories than nutrition. This approach showed results immediately and became a trusted doctor-advised weight loss diet.

But the question is, there are so many low-carb diets, what’s so special about the Atkins diet? To get the answer, you have to know how it works for your body. Find the answer in the next section.

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How Does The Atkins Diet Work?

The Atkins diet works by eliminating food sources of simple sugars or carbs and by:

  • Allowing the consumption of nutritious foods.
  • Lowering blood sugar and making your body more insulin sensitive.
  • Increasing muscle mass, boosting the metabolism of the body.
  • Lowering triglycerides in the blood.
  • Improving good cholesterol levels.
  • Lowering overall calorie intake, and
  • Atkins diet 4 phases. WAIT! What?

Well, this is where Atkins diet is different and effective as compared to other low-calorie diets. It is divided into four phases – Phase 1, Phase 2, Phase 3, and Phase 4.

Phase 1 (Induction)High-protein and high-fat diet with 20 grams of carbs (leafy greens) per day for 2 weeks.
Phase 2 (Balancing) High-protein and high-fat with a moderate amount of nuts, fruits, and low-carb veggies.
Phase 3 (Fine Tuning)High-protein and high-fat with limited amounts of complex (good) carbs.
Phase 4 (Maintenance)High-protein and high-fat with as much complex carbs as you want.

If this looks intimidating, fret not. I have created a 1-month Atkins diet plan to help you shed 10 pounds quickly.

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Atkins Diet Menu For Fat Loss

  • Phase 1 (Induction)

Week 1

MealsWhat To Consume
Early Morning (7:00 a.m.)1 cup of water in which fenugreek seeds were soaked overnight
Breakfast (7:45 a.m.)2 poached eggs + ½ avocado + 1 cup green tea OR 2 eggs and mushroom omelet + 1 cup bulletproof coffee
Mid Morning (10:30 a.m.)1 cup ricotta cheese Or 1 cup milk/soy milk
Lunch (12:30-1:00 p.m.)3 oz roasted chicken breast and kale salad Or 3 oz tuna salad/mushroom salad
Post Lunch (3:30 p.m.)1 cup green tea
Dinner (6:30 – 7:00 p.m.)2 oz ground turkey or mushroom salad with collard greens and chard OR 1 medium bowl egg salad

Week 2

MealsWhat To Consume
Early Morning (7:00 a.m.)1 cup warm water with juice of half a lime
Breakfast (7:45 a.m.)½ cup baked beans + 2 fried bacon strips + 1 cup of green tea OR Tofu and egg omelet + 1 cup of green tea
Mid Morning (10:30 a.m.)1 cup soy milk OR ½ avocado
Lunch (12:30-1:00 p.m.)2-3 oz poached chicken salad with light dressing (olive oil, lime juice, chili flakes, and organic honey) OR 1 cup mixed lentil soup
Post Lunch (3:30 p.m.)1 cup buttermilk
Dinner (6:30 – 7:00 p.m.)1 medium bowl 2 oz chicken or beef teriyaki with blanched broccoli, carrot, and bell peppers OR 1 bowl blended mushroom soup

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  • Phase 2 (Balancing)

Week 3

MealsWhat To Consume
Early Morning (7:00 a.m.)1 cup of water in which fenugreek seeds were soaked overnight
Breakfast (7:45 a.m.)Blueberry, apple, banana, and flax seeds smoothie OR 2 fried eggs + ½ avocado + 1 cup of green tea
Mid Morning (10:30 a.m.)1 apple OR ½ grapefruit
Lunch (12:30-1:00 p.m.)Blanched broccoli and sautéed mushroom salad with a few pecan nuts OR 1 medium bowl roasted turkey Waldorf salad with light dressing (soy sauce, olive oil, lime juice, rosemary, and organic honey)
Post Lunch (3:30 p.m.)1 cucumber OR 1 cup coconut water
Dinner (6:30 – 7:00 p.m.)3 oz grilled chicken breast with a cup of Chinese cabbage, bell peppers, tomato, and cucumber OR 1 medium bowl tofu and quinoa salad with light dressing

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  • Phase 3 (Fine Tuning)

Week 4

MealsWhat To Consume
Early Morning (7:00 a.m.)1 cup water with juice of half a lime with honey OR 1 cup water with 1 teaspoon apple cider vinegar
Breakfast (7:45 a.m.)2 boiled eggs + 4 almonds + 1 cup milk/soy milk
Mid Morning (10:30 a.m.)1 cup freshly pressed vegetable or fruit juice
Lunch (12:30-1:00 p.m.)Mixed lentil soup with veggies and/or small pieces of chicken OR Mushroom, kale, avocado, and pecan salad
Post Lunch (3:30 p.m.)1 cup buttermilk
Dinner (6:30 – 7:00 p.m.)3 oz grilled fish with 1 cup blanched veggies OR 1 cup chickpea and veggie stew

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  • Phase 4 (Maintenance)

Week 5 And Thereafter

MealsWhat To Consume
Early Morning (7:00 a.m.)1 cup water with juice of half a lime with honey OR 1 cup water with 1 teaspoon apple cider vinegar OR 1 cup water in which fenugreek seeds were soaked overnight
Breakfast (7:45 a.m.)1 cup green tea + 2 eggs (fried or boiled or poached) + 4 almonds or ½ avocado OR Berries, bananas, and nuts smoothie
Mid Morning (10:30 a.m.)1 apple/1 cup freshly pressed fruit juice Or 1 cup ricotta cheese Or 1 cup soy milk
Lunch (12:30-1:00 p.m.)2-3 oz grilled fish or chicken with low-carb veggies like leafy greens, broccoli, purple cabbage, Brussels sprouts, cauliflower, bell pepper, zucchini, and tomato OR Lettuce wrap with meat or mushroom or tofu
Post Lunch (3:30 p.m.)1 cup coconut water + 10 Brazil nuts or hazelnuts OR 1 cup buttermilk OR 1 cup green tea + 15 in-shell unsalted pistachios
Dinner (6:30 – 7:00 p.m.)1 medium bowl lentil soup or mushroom soup OR Garbanzo bean or kidney bean chili OR Beef steak with veggies

Now, you may be concerned that the Atkins menu plan is not vegan-friendly. Well, if you know a few substitutes, you can follow a vegan Atkins diet. Take a look at the following substitute list.

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Atkins Diet Vegan Substitutes

  • Chicken/fish/turkey or any other meat – Tofu, mushroom, lentils, beans, and cottage cheese
  • Milk – Soy milk
  • Cottage cheese – Tofu

So, you see, it’s not that difficult to make the diet your own. Now, let me make your life simpler. Just screenshot the following Atkins diet food list and use it the next time you are at the supermarket.

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Atkins Diet Food List

  • Foods To Eat

Phase 1
ProteinsEggs, fish, ground turkey, bacon, mushroom, tofu, lentils, cottage cheese, milk, soy milk, and buttermilk.
Healthy FatsAvocado and olive oil.
Veggies Veggies Broccoli, cauliflower, zucchini, kale, collard greens, chard, spinach, arugula, and radish greens.
Beverages Milk, soy milk, bulletproof coffee, green tea, black tea, white tea, and herbal teas.
Herbs And SpicesCinnamon, fenugreek seeds, thyme, rosemary, oregano, cardamom, clove, garlic, ginger, chili flakes, basil, dill, sage, bay leaves, star anise, saffron, and fennel seeds.
Phase 2
ProteinsEggs, fish, ground turkey, bacon, mushroom, tofu, lentils, beans, cottage cheese, milk, soy milk, and buttermilk.
Healthy FatsAvocado, ghee, olive oil, and rice bran oil..
Veggies And Fruits Kale, spinach, carrot, broccoli, cauliflower, arugula, chard, cabbage, beetroot, zucchini, tomato, cucumber, grapefruit, apple, muskmelon, berries, and banana.
Nuts And SeedsAlmond, walnut, pistachios, hazelnuts, Brazil nuts, and flax seeds.
BeveragesGreen tea, black tea, white tea, herbal teas, and coconut water.
Herbs And SpicesCinnamon, fenugreek seeds, thyme, rosemary, oregano, cardamom, clove, garlic, ginger, chili flakes, basil, dill, sage, bay leaves, star anise, saffron, and fennel seeds.
Phase 3
ProteinsProteins Eggs, fish, ground turkey, bacon, mushroom, tofu, lentils, beans, cottage cheese, milk, soy milk, and buttermilk
Healthy FatsAvocado, ghee, olive oil, rice bran oil, sunflower butter.
Veggies And FruitsKale, spinach, carrot, broccoli, cauliflower, arugula, chard, cabbage, beetroot, zucchini, tomato, cucumber, grapefruit, apple, muskmelon, watermelon, berries, and banana.
Nuts And SeedsAlmond, walnut, pistachios, hazelnuts, Brazil nuts, flax seeds, sunflower seeds, sunflower butter, pepita, pumpkin seeds, and melon seeds.
BeveragesMilk, soy milk, buttermilk, green tea, black tea, white tea, herbal teas, and coconut water.
Herbs And SpicesCinnamon, fenugreek seeds, thyme, rosemary, oregano, cardamom, clove, garlic, ginger, chili flakes, basil, dill, sage, bay leaves, star anise, saffron, and fennel seeds.
Phase 4
ProteinsEggs, fish, ground turkey, bacon, mushroom, tofu, lentils, sprouts, beans, cottage cheese, milk, soy milk, and buttermilk.
Healthy FatsAvocado, ghee, olive oil, rice bran oil, sunflower butter.
Veggies And FruitsKale, spinach, carrot, broccoli, cauliflower, arugula, chard, cabbage, beetroot, zucchini, bell peppers, scallions, pumpkin, bottle gourd, bitter gourd, okra, eggplant, Brussels sprouts, tomato, cucumber, grapefruit, apple, muskmelon, watermelon, berries, and banana.
Nuts And SeedsAlmond, walnut, pistachios, hazelnuts, pecan nuts, pine nuts, macadamia, Brazil nuts, flax seeds, sunflower seeds, sunflower butter, pepita, pumpkin seeds, and melon seeds.
BeveragesGreen tea, black tea, white tea, herbal teas, milk, soy milk, buttermilk, bulletproof coffee, and coconut water.
Herbs And SpicesCinnamon, fenugreek seeds, thyme, rosemary, oregano, cardamom, clove, garlic, ginger, chili flakes, basil, dill, sage, bay leaves, star anise, saffron, and fennel seeds.

This chart will make your grocery shopping easy for each phase. But which foods should you avoid? Find out next.

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  • Foods To Avoid

Veggies – Avoid high GI (glycemic index) veggies like pumpkin, red bell pepper, potato, beetroot, and sweet potato during Phases I and II.
Fruits – Avoid high GI (glycemic index) fruits like grapes, pineapple, mango, jackfruit, watermelon, peach, and banana during Phases I and II.
Proteins – Avoid consuming chickpeas, sprouts, and kidney beans during Phases I and II.
Fats And Oils – Avoid consuming nut butter, butter, margarine, and canola oil during Phases I and II.

Nuts And Seeds – Avoid cashew nuts, pumpkin seeds, melon seeds, and sunflower seeds during Phase I.
Now that your grocery shopping list for Atkins diet is sorted, you can get cooking. Not sure what to cook? Here are a few Atkins diet breakfast, lunch, and dinner recipes that you are going to savor. Take a look.

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6 Best Atkins Diet Recipes

Breakfast

1. Mushroom And Avocado Omelet

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Prep Time – 7 mins; Cooking Time – 7 mins; Total Time – 15 mins; Serves – 2
Ingredients
  • ½ avocado, cubed
  • 4 eggs
  • 8 button mushrooms, sliced
  • A handful of arugula
  • A little bit of feta cheese
  • 2 teaspoons olive oil
  • Salt to taste
  • A pinch of pepper
How To Prepare
  1. Crack open the eggs in a bowl.
  2. Add salt and pepper. Whisk well.
  3. Heat a teaspoon of olive oil in a pan.
  4. Pour half of the whisked egg into the pan.
  5. After 30 seconds, add the mushroom slices. Cook on low flame for a minute.
  6. Flip the egg and cook for 2 minutes.
  7. Transfer the omelet to a plate.
  8. Add arugula, avocado, and feta. Fold the omelet and enjoy!

2. Vegan Tofu Scramble

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Prep Time – 10 mins; Cooking Time – 10 mins; Total Time – 25 mins; Serves – 4
Ingredients
  • 50 gm tofu
  • 8 cherry tomatoes, quartered
  • 3 cloves of garlic, chopped
  • ½ small onion, chopped
  • ½ teaspoon dried basil
  • Salt to taste
  • ½ teaspoon black pepper
  • 2 tablespoons olive oil
  • ¼ teaspoon turmeric powder
  • Dill and basil for garnish
How To Prepare
  1. Grate the tofu using a grater or pulse it in a food processor.
  2. Heat the oil in a pan.
  3. Add the chopped garlic and cook until it becomes brown.
  4. Add the chopped onion and cook it for 2 minutes over low flame.
  5. Add the grated tofu, tomatoes, turmeric, salt, and black pepper. Stir and cook for 3-4 minutes.
  6. Let the water from the tofu dry.
  7. Divide the cooked tofu equally on four different plates.
  8. Sprinkle dried basil on top.
  9. Garnish with fresh dill and basil.

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Lunch

3. Baked Salmon Salad

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Prep Time – 10 mins; Cooking Time – 10 mins; Total Time – 25 mins; Serves – 4
Ingredients
  • 3 oz salmon fish with skin
  • Juice of half a lime
  • ½ teaspoon dried thyme
  • ½ cup kale
  • 3-4 yellow and red cherry tomatoes, halved
  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt to taste
  • ½ teaspoon pepper
How To Prepare
  1. Mix lime juice, a tablespoon of olive oil, thyme, salt, and a bit of pepper in a bowl.
  2. Rub this mixture on the salmon.
  3. Preheat the oven and lightly grease the baking tray.
  4. Place the fish on the baking tray and bake it at 200o Celsius for about 12-15 minutes. No need to flip the fish.
  5. Wash the kale and place it on a plate.
  6. Place the baked salmon on top.
  7. Drizzle some olive oil and balsamic vinegar on it. Season the kale, and your lunch is set.

4. Vegan Broccoli And Mushroom Stir Fry

Vegan Broccoli And Mushroom Stir Fry Pinit

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Prep Time – 7 mins; Cooking Time – 10 mins; Total Time – 20 mins; Serves – 1
Ingredients
  • 1 cup broccoli florets
  • 7-8 button mushrooms, sliced
  • 2 chopped cloves of garlic
  • ¼ teaspoon chili flakes
  • Salt to taste
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • A few chives, roughly chopped
How To Prepare
  1. Heat the oil in a pan.
  2. Toss in the chopped garlic and fry until it turns brown.
  3. Add the broccoli florets. Stir and fry for 3 minutes.
  4. Add the sliced mushrooms and salt and cook for 2 minutes.
  5. Transfer the stir-fried mushroom and broccoli to a plate.
  6. Drizzle some lime juice and sprinkle chili flakes. Your lunch is ready!

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Dinner

5. Pan-Grilled Chicken

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Prep Time – 5 mins; Cooking Time – 20 mins; Total Time – 25 mins; Serves – 1
Ingredients
  • 3 oz skinless chicken breast
  • 2 tablespoons olive oil
  • ½ teaspoon paprika
  • ½ cup arugula
  • ½ cup lettuce
  • 3 cherry tomatoes, halved
  • 2 tablespoons lime juice
  • A few cilantro leaves
  • ½ teaspoon dried rosemary
  • Salt to taste
  • ½ teaspoon pepper
How To Prepare
  1. Mix olive oil, lime juice, paprika, dried rosemary, salt, and pepper in a small bowl.
  2. Rub the mix on the chicken breast.
  3. Heat the grill pan and add the chicken breast.
  4. Cook it for 5 minutes on each side.
  5. Toss the greens in a bowl.
  6. Drizzle some olive oil, salt, and pepper.
  7. Mix well.
  8. Place the pan-grilled chicken breast on the greens and enjoy your dinner.

6. Vegan Spinach And Cauliflower Tikki And Hummus

Vegan Spinach And Cauliflower Tikki And Hummus Pinit

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Prep Time – 15 mins; Cooking Time – 30 mins; Total Time – 50 mins; Serves – 4
Ingredients
  • 1 cup cauliflower florets
  • 1 cup spinach
  • 1 teaspoon garlic powder
  • 1 cup boiled chickpeas
  • ½ teaspoon ginger powder
  • ¼ medium-sized onion, finely chopped
  • 2 tablespoons gram flour
  • 1 tablespoon whole wheat flour
  • 5 tablespoons olive oil
  • Juice of 1 lime
  • Salt to taste
  • ½ teaspoon paprika
How To Prepare
  1. Toss the cauliflower florets, spinach, garlic powder, onion, ginger powder, gram flour and a tablespoon of olive oil in a food processor. Blitz until every ingredient gets combined.
  2. Scoop out two tablespoons of the mix and roll it between your palms to make a medium-sized ball. Press it down to make disc-shaped “tikkis.”
  3. Make several tikkis and coat each tikki with a thin layer of whole wheat flour.
  4. Heat two tablespoons of oil in a pan.
  5. Fry the tikkis for 5 minutes on each side.
  6. In the meanwhile, toss the chickpeas into a blender. Add lime juice and a little bit of water. Blend into a thick and smooth paste.
  7. Scoop the paste out into a bowl, drizzle some olive oil, and sprinkle paprika. Your hummus is ready.
  8. Enjoy the hot and crispy tikkis with hummus for dinner.

So, breakfast, lunch, and dinner are set. But what about those snack times that often make us go overboard with junk food? Scroll down to find some yummy low-carb snacks.

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Atkins Healthy Low-Carb Snacks

You can consume these yummy and low-carb snacks when you are on the Atkins diet:

  • Half an avocado
  • Celery and hummus
  • Cucumber boats with tuna
  • Homemade baked chicken nuggets
  • Devilled eggs
  • Boiled Bengal gram
  • Boiled sprouts
  • Boiled egg
  • Baked leftover fish or chicken
  • Turkey Jerky
  • Mushroom stuffed chicken
  • Meatballs with teriyaki sauce
  • Stir-fried shrimps
  • In-shell pistachios
  • Coconut water
  • Honey chicken wings
  • Green tea/black tea/white tea/matcha tea/black coffee
  • Buttermilk/milk/string cheese

So, the snack part is also taken care of. But sometimes, only lowering your carb intake is not enough, especially if there’s a special occasion coming up.

And for that, sorry to break it to you, you have to do a few exercises that will help burn the fat fast. Here’s a simple workout plan that you must do for at least 10-20 minutes every day.

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Workout Plan

Workout Plan Pinit

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Warm-up: 5 minutes
  • Neck tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm rotations – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Jumping jacks – 1 set of 20 reps
  • Spot jogging – 1 minute
  • Ankle rotations – 1 set of 10 reps
Exercise: 15 minutes
  • Leg in and out – 2 sets of 20 reps
  • Russian twists – 2 sets of 20 reps
  • Leg up crunches – 1 set of 10 reps
  • Hip thrusts – 1 set of 10 reps
  • Squats – 1 set of 15 reps
  • Sit-ups – 1 set of 15 reps
  • Mountain climbers – 2 sets of 10 reps
  • Wall push-ups – 2 sets of 10 reps
  • Tricep extensions – 2 sets of 10 reps
Cool Down: 5 minutes

Stretch your arms, calves, neck, thighs, and waist.

There you go! I am sure if you do this every day for two weeks, you will see the benefits of this diet. And it’s not just weight loss. Here’s a list of the other benefits of the Atkins diet.

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Benefits Of The Atkins Diet

  • Lowers blood triglyceride levels.
  • Boosts metabolism.
  • Mobilizes the fat.
  • Improves memory and brain function.
  • Increases productivity.
  • Lowers LDL cholesterol.
  • Helps build lean muscle mass.
  • Improves sleep quality.
  • Helps maintain the weight loss.
  • Easy to follow.

So, you see, there’s a ton of other areas where this diet can help you. That said, like any other diet, the Atkins diet has a few drawbacks. Check them out below.

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Atkins Diet Side Effects

You may

  • feel irritable and moody as you will crave for sugar for the first two weeks.
  • get a headache.
  • feel fatigued and tired.
  • feel nauseous.

In fact, these are the general side effects of following a low-carb diet. Don’t let them prevent you from getting your body in shape and becoming fitter. BUT the question is, is such a diet with so much meat content safe at all? Here’s what we have to say…

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Is The Atkins Diet Safe?

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Yes, the Atkins diet is safe. And it helps you drop pounds in just a few weeks’ time. Since the creation of the Atkins diet in 1972, it has gone through many tweaks that have made the diet more heart health-friendly. The main concern that bothers scientists is the high amount of animal fat from meat the dieters are recommended to consume. But if you see the diet plan given here, we have recommended beef and other sources of red meat in limited amounts.

So, if you can fine tune the diet and consume white meat or lean protein sources from animals, the Atkins diet is completely safe. Also, vegans and vegetarians can choose plant-based proteins as substitutes for animal proteins. Just keep the following points in mind.

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Dos And Don’ts

DosDon’ts
Follow the phases to get the best results.Do not consume high GI fruits, veggies, nuts, and seeds in the first two phases.
Buy your groceries on weekends.Order food or have high-carb foods from restaurants.
Workout regularly – take a day or two of rest.Don’t overtrain – you will injure yourself.
Stay hydrated.Do not skip any meal.

Great! You now have a complete idea of how to go on the Atkins diet. But not all diets work on every body type. This low carb diet may not yield any result for you, but it may work for your friend. How can you tell if this diet is for you? Here’s the answer…

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Is The Atkins Diet for You?

The Atkins diet is for you if

  • you want to lose weight quickly and also maintain the weight loss. It is a good idea to start following this diet when there’s a special occasion coming up in 2-4 months.
  • you are a meat eater. You will have the added advantage of not having to search for animal product substitutes. That said, even if you are a vegan or vegetarian, you can easily find animal protein substitutes in supermarkets and online.
  • you want to lose that last bit of stubborn fat in your belly, waist, back, and thighs.
But AVOID It If…
  • the uric acid levels in your body are high as it may lead to further complications.
  • you are suffering from kidney problems.
  • you are obese, your blood triglyceride levels are high, and you need a doctor to recommend the best diet for you.

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Conclusion

The Atkins diet or Atkins 20 is a great and balanced low-carb diet that has worked for many. And if you decide to go on this diet, you will see great results. Just be careful with your current medical condition and consult your doctor if you should follow this diet. And if you get a thumbs up, follow the diet plan, workout regularly, and get fit and fabulous. Take care!

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