Atkins 14-Day Diet Plan


Robert Atkins, M.D., developed the popular Atkins Diet in the early 1970s in order to control his own weight. The theory behind the diet is that by consuming minimal carbohydrate, the body burns more calories and expels unused calories. The 14-day diet plan is the introductory phase of the Atkins weight-loss program.


The Induction Phase (14 days) is the most restrictive phase of the Atkins diet and serves two purposes: alter the body’s chemistry to burn fat for energy and enter the ketosis phase, in which the body begins to burn stored fats for energy.

Allowed Foods

The 14-day plan limits carbohydrates to 20 grams per day, 12 to 15 grams of which must come from vegetables. This phase allows only 54 vegetables, with liberal amounts of fish, meat and up to 4 ounces of dairy products and fats.

Restricted Foods

The Atkins plan does not allow legumes and other starchy vegetables, yogurt, fruits, caffeinated drinks or alcohol during this phase.


Due to the limited amount of carbohydrate and the increased metabolism of burning fats, some followers will lose from five to 15 pounds during this phase.


The program is not just a food prescription: It also includes proper, regular exercise and dietary supplements.


Side effects may include constipation, fatigue, bad breath, headaches and hair loss.

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