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The Atkins Advantage Diet

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new atkins diet_pholib
There's an Atkins Diet that lets you eat bread and you'll still lose weight! Plus, we've got the Atkins Advantage Diet book that everyone wants so read to find out what's in it...

What's the Atkins Advantage Diet all about?

It's the same principle as the original diet, it's low-carbohydrate and it still puts your body into a state of ketosis, which is where your body uses its fat stores for energy. This time round there is an exercise plan and a bigger variety of food to choose from, including carbohydrates like bread and pasta.

Who's the Atkins Advantage Diet good for?

Anyone who enjoys rich food and meat but wants to lose weight. And if you need to lose weight quickly and not miss out on regular meals and food groups then this is a good diet for you.

Why is there a new Atkins diet?

It might seem a bit strange that, despite Dr Robert Atkins being dead for several years, he's still managed to create a new diet! But the new diet has been adapted from the old one by two Atkins Diet associates, Dr Stuart Trager and Colette Heimowitz. Dr Trager is a orthopaedic surgeon and one-time Ironman competitor and Colette is head of education and a spokeswoman for the Atkins Diet.

What can I eat on the Atkins Advantage Diet?

There are 4 phases to the diet. The first phase is very low-carb and can be followed for two weeks or more depending on how much weight you want to lose. The following 2 phases gradually increase the amount of carbs you eat. The final, forth phase is weight maintenance and how to follow the diet for life.

How much weight will I lose?

It depends on your starting weight, your metabolism and how much exercise you do, but the average is between 1lb - 2lb per week.

Do I have to exercise?



Yes, that's a key part of the All-New Atkins Advantage Diet - and the more you exercise the more carbohydrates you can have. But the book keeps it simple with clear exercise routines. We've also got some great ideas on how to keep fit even when you're really busy.



Another alternative is to join the goodtoknow Diet Club, no foods are banned and you'll get to track your calorie intake with our clever food and exercise diary tools. Sign up now for a free 7 day trial!



The best bits of the All-New Atkins Advantage Diet

  • You only have to do phase 1 for two weeks
  • After phase 1 you can start to introduce the carbohydrates that you crave
  • You're encouraged to think about whether you are really hungry and break the bad eating habits you may have, such as eating because you're bored or finishing the kids' leftovers
  • There's a really easy exercise plan, which you can fit around your day
  • If you do more exercise then you can reward yourself with more carbohydrate foods, such as bread, pasta and cereal

What are the downsides of the All-New Atkins Advantage Diet?


If you experienced the detox headache and bad breath/body odour in the original diet because your body was in ketosis, then you may experience these side effects again on the first phase as it'll put your body into ketosis. However, not everyone experiences these side-effects.

  • You may have to push yourself to exercise but that's no bad thing as exercise is good for your health and will mean you lose weight faster
  • It's still not the best diet for vegetarians but there are lots of meat alternatives in the shops these days
  • It's also high in fat, so if you have high cholesterol or you don't like high-fat, rich foods, this isn't the diet for you
  • You need to watch that you are eating a balanced diet of fruit and vegetables, lean protein and good carbohydrates once you've finished the plan

Ok, so what can I eat?

Phase 1 - example menu
Breakfast: 2 egg omelette with 2 rashers of lean bacon

Lunch: Salmon salad with mayonnaise, asparagus, cucumber and mixed salad leaves or try our barbecued salmon with cucumber, sour cream and chive salad (pictured)

Dinner: Grilled chicken with steamed cabbage and broccoli, sugar-free jelly and whipped cream

Snacks: Cream cheese with a stick of celery or half an avocado

Phase 2 - example menu
Breakfast: 1 small slice of high fibre wholegrain bread with cream cheese, 2 slices of beef tomato

Lunch: 1 small serving of beef, chicken or vegetable broth and a mixed side salad with slices of ham, chicken or turkey

Dinner: Baked white fish with sautéed mixed greens, try our baked cod with camembert

Snacks: 1oz almonds

Phase 3 - example menu
Breakfast: 1/2 pot cottage cheese with 1/2 a grapefruit

Lunch: Greek salad

Dinner: 6oz spare ribs with boiled greens and a side salad, why not have a go at making satay glazed ribs

Snacks: Either a sugar-free jelly and whipped cream or 1oz of almonds, walnuts or macadamia nuts

By phase 4 you will have lost the weight that you wanted to lose and have an understanding of how much carbohydrate you can eat to maintain your weight and the new healthy eating habits that you have learnt over the three phases. So phase 4 is up to you, whatever you need to eat to maintain your new figure.

Find out more about the All-new Atkins Advantage diet
Where to next?
Read about the original Atkins Diet
Find recipes suitable for the Atkins Diet
See our other diets - we've got over 40 to choose from!
Find brilliant no-effort exercise advice
Chat to other goodtoknow users

The best bits of the All-New Atkins Advantage Diet

  • You only have to do phase 1 for two weeks
  • After phase 1 you can start to introduce the carbohydrates that you crave
  • You're encouraged to think about whether you are really hungry and break the bad eating habits you may have, such as eating because you're bored or finishing the kids' leftovers
  • There's a really easy exercise plan, which you can fit around your day
  • If you do more exercise then you can reward yourself with more carbohydrate foods, such as bread, pasta and cereal

What are the downsides of the All-New Atkins Advantage Diet?


If you experienced the detox headache and bad breath/body odour in the original diet because your body was in ketosis, then you may experience these side effects again on the first phase as it'll put your body into ketosis. However, not everyone experiences these side-effects.

  • You may have to push yourself to exercise but that's no bad thing as exercise is good for your health and will mean you lose weight faster
  • It's still not the best diet for vegetarians but there are lots of meat alternatives in the shops these days
  • It's also high in fat, so if you have high cholesterol or you don't like high-fat, rich foods, this isn't the diet for you
  • You need to watch that you are eating a balanced diet of fruit and vegetables, lean protein and good carbohydrates once you've finished the plan

Ok, so what can I eat?

Phase 1 - example menu
Breakfast: 2 egg omelette with 2 rashers of lean bacon

Lunch: Salmon salad with mayonnaise, asparagus, cucumber and mixed salad leaves or try our barbecued salmon with cucumber, sour cream and chive salad (pictured)

Dinner: Grilled chicken with steamed cabbage and broccoli, sugar-free jelly and whipped cream

Snacks: Cream cheese with a stick of celery or half an avocado

Phase 2 - example menu
Breakfast: 1 small slice of high fibre wholegrain bread with cream cheese, 2 slices of beef tomato

Lunch: 1 small serving of beef, chicken or vegetable broth and a mixed side salad with slices of ham, chicken or turkey

Dinner: Baked white fish with sautéed mixed greens, try our baked cod with camembert

Snacks: 1oz almonds

Phase 3 - example menu
Breakfast: 1/2 pot cottage cheese with 1/2 a grapefruit

Lunch: Greek salad

Dinner: 6oz spare ribs with boiled greens and a side salad, why not have a go at making satay glazed ribs

Snacks: Either a sugar-free jelly and whipped cream or 1oz of almonds, walnuts or macadamia nuts

By phase 4 you will have lost the weight that you wanted to lose and have an understanding of how much carbohydrate you can eat to maintain your weight and the new healthy eating habits that you have learnt over the three phases. So phase 4 is up to you, whatever you need to eat to maintain your new figure.

Continued below...


Find out more about the All-new Atkins Advantage diet Where to next?
Read about the original Atkins Diet
Find recipes suitable for the Atkins Diet
See our other diets - we've got over 40 to choose from!
Find brilliant no-effort exercise advice
Chat to other goodtoknow users

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