Atkins Diet: The Ultimate Guide

Theketogenicdiet may be the “it” low-carbdiet for weight lossright now, but its predecessor the Atkins diet is the original version of this restrictive eating approach. “Atkins andketoare bothlow-carbdietsthat may benefit weight loss, diabetes management, and heart health,” says VanessaRissetto, RD, a nutritionist based inHoboken, New Jersey.

In addition toketobeing much higher in fat than Atkins, a maindifference between Atkins andketo,Rissettosays, “is that you gradually increase yourcarbintake on Atkins," Meanwhile, she adds, carbs “remain very low on theketodiet, allowing your body to stay inketosisand burnketonesfor energy.”

Today, thediet, also called the Atkins Nutritional Approach, comes in three versions. (1)

阿特金斯20 people who:

• Want to lose more than 40 pounds (lb)
• Have a waist circumference of over 35 inches (women) or 40 inches (men), or
• Haveprediabetesor type 2 diabetes

Atkins 40 is for people who:

• Want to lose fewer than 40 lb
• Are pregnant or breastfeeding, and want to lose weight
• Require a diet with a wider variety of foods

Atkins 100 is for people who:

• Want to maintain their current weight
• Are pregnant
• Are breastfeeding and trying to maintain their weight

Before trying any version of the Atkins diet — and especially if you are pregnant and considering Atkins 100 — check with your healthcare team.

All forms of the Atkins diet are focused on restricting what are called net carbs (including those in veggies) and emphasize eating protein and healthy types of fat. Select carbs are added back to your diet as you start approaching your weight loss goal.

阿特金斯将净碳水化合物定义为克碳水化合物- grams offiberand grams of sugar alcohols. (Note that the U.S. Food and Drug Administration [FDA] does not recognize "net carbs" as an accepted nutritional term.) (2)

Atkins 20 and Atkins 40 involve various phases, while Atkins 100 is considered a lifestyle approach and calls for consuming no more than 100 net carbs per day. In Atkins 20, your initial, “induction” phase limits you to 20 grams (g) of net carbohydrates, while in Atkins 40, your initial, induction, phase limits you to 40 g of net carbohydrates, which gives you a little more flexibility in the foods you can eat in the beginning (including, for example, select fruits), the Atkins website notes. (1) In Atkins 20, you add net carbs back to your diet in 5 g increments (20, 25, 30, and so on), while in Atkins 40, you add net carbs back to your diet in 10 g increments, explainsLauren Popeck, RD, of Orlando Health in Florida.

Atkins 20 Foods

To help jump-start your weight loss on the Atkins 20, you might consume some of the following foods:

• Foundation veggies, such asbroccoli, spinach, bok choy, and cucumbers
• Protein, likeeggs,chicken, and beef
• All fish, including salmon, cod, flounder, and herring
• Butter andolive oil
• Somecheeses, such as cheddar, goat, Swiss, and Parmesan

You can find a full, comprehensive food list for phase one of the Atkins 20 on the Atkins website. (3)

Atkins 40 Foods

If you’re following the Atkins 40 plan, you can eat all of the above, as well as the following foods (so long as you keep net carbs under 40 g per day): (4)

• Nutsand seeds
• Legumes (beans)
• Fruit
• Starchy vegetables, like squash, potatoes, and beets
• Whole grains, like barley, whole-grainrice, and whole-wheat pasta

Atkins 100 Foods

Atkins 100 followers can eat virtually all foods, so long as you do not exceed 100 g of net carbs per day. Carbs can add up fast if you’re eating sugar or refined carbs, so it’s best to limit or avoid those. (1)

The entireAtkins Diet is available for free online.

The premise of the Atkins Diet is that if you count and limit carbs — the body’s usual fuel — your body will be forced to burn your fat stores for energy, thereby promoting weight loss. As with many otherfad diets, the main idea is to stop eating foods made with refined flour and sugar. But if you’re trying to follow the Atkins 20, even carb-dense whole-grain foods are on the don’t-eat list until you reach the maintenance phase.

“Cutting out carbs can contribute to weight loss initially. However, eliminating whole food groups, such as grains, milk, yogurt, and fruit, is likely unsustainable and inadequate in nutrients,” Popeck cautions. “Fiber will certainly be lacking, as well ascalcium,potassium, and other vitamins and minerals.” More on this in the cons section.

RELATED:What Is an Elimination or Exclusion Diet?

The Atkins 20 and Atkins 40 versions of the diet are divided into different phases.

Phase 1

The first phase, induction, can last from as little as two weeks to many months, depending on your goals.

Phase 2

The next phase, which focuses on ongoing weight loss, allows you to gradually increase your daily carb total.

Atkins 20During phase 2 of Atkins 20, you’ll add more net carbs in 5 g increments and add variety to your diet with antioxidant-richberries, some nuts and seeds, and more vegetables.

(In the Atkins 20 plan, there are technically two phases here: phase 2 and phase 3, with phase 3 starting once you’re within 10 lb of your goal weight. Both phases focus on adding carbs back into your diet while you continue to lose weight.)

Atkins 40During phase 2 of this plan, you add more carbs in 10 g increments primarily by increasing your portion sizes. The diet recommends moving into this phase when you are within 10 lb of your goal weight.

你可以继续增加碳水化合物在计划之前you see weight loss slow or stop. At that point, depending on how close you are to your desired weight, you can move on to weight maintenance or cut back on carbohydrates if weight loss has slowed too much. Because protein and fats are more filling than refined carbs, the idea is you will actually tend to eat less quantity-wise yet feel full at each stage.

Phase 3

The final phase, which you start when you’ve reached your goal weight and have maintained it for at least a month, is a lifetime weight-maintenance plan, keeping daily net carbs to about 80 to 100 g.

All plans recommend avoiding sugar and refined carbs, Popeck explains. In addition, here are some of the main foods you’ll be tasked with eating and avoiding on each plan:

Atkins 20 food list(5)

• Eat: foundation vegetables like spinach, cauliflower, broccoli, and more; healthy fats like olive oil and butter; nuts and seeds; and most cheeses
• Avoid: fruits likepineapplesand mangoes; and starchy vegetables, like potatoes; and grains, at least initially

Atkins 40 and Atkins 100 food list(1,4)

• Eat: all the foods recommended for Atkins 20, along with fruits like cherries, berries, and melons; legumes; some starchy vegetables, like squash and potatoes; and whole grains
• Avoid: white or processed carbs, like white bread or pretzels, and hidden sources of sugar

Yes, it is possible forvegetariansandvegansto follow the Atkins diet, though meeting protein goals will be more difficult since many go-toprotein sources— such as fish and meat (and dairy for vegans) — are off-limits.

Knowing this, researchers in Toronto developed the Eco Atkins diet. (6) It calls for 31 percent of calories to come from protein (soyprotein, nuts, and veggie burgers for vegans, and eggs, cheese, andtofufor vegetarians), 43 percent from fat (olive oil,avocado, and nuts), and 26 percent from carbohydrates (fruit, vegetables, and whole grains).

A small study published in February 2014 inBMJ Openfound that participants lost about 15 lb after six months on the vegan version of the Eco Atkins diet. (7)

Vegans and vegetarians on the Atkins diet should also take amultivitaminand a fish oil supplement (or flax oil for vegans) to ensure they’re getting proper amounts of nutrients. It’s also recommended that those on the Eco Atkins version of the diet jump right into Atkins 20 phase 2 or Atkins 40 since the induction phase can be very difficult. (6)

Your weekly menu will differ depending on which Atkins plan you’re following.

Atkins 20

Here’s how a week of eating on the Atkins 20 diet might look. (8)

Day 1

• Breakfastcheese and spinach omelet with avocado and salsa
• Lunchroast chicken stir-fry
• Snackmozzarella string cheese
• Dinnerchicken and broccoli Alfredo and a salad

Day 2

• Breakfastscrambled eggs with sautéed onions and cheddar cheese
• Lunchtaco bowl with beef, ½ an avocado, mixed greens, tomato, onions, and green peppers
• SnacksAtkins Caramel Chocolate Nut Roll Bar;Muffin in a Minute
• Dinnerfish with artichoke sauce, cauliflower, and a spinach salad

Day 3

• BreakfastTomato, Avocado, Spinach, and Monterey Jack Stacks
• LunchAtkins Frozen Orange Chicken
• SnacksAtkins Milk Chocolate Delight Shake; 2 stalks celery with 2 tablespoons (tbsp) cream cheese
• DinnerStuffed Pork Chops With Fonduta and Fennel Gratinataand broccoli

Day 4

• Breakfastred bell pepper stuffed with eggs and spinach
• LunchAtkins Chocolate Peanut Butter Bar
• Snacks1 cup sliced cucumber with 2 tbsp green goddess dressing; Atkins French Vanilla Shake
• DinnerAtkins Frozen Crustless Chicken Pot Pie with ½ cup Brussels sprouts and 1 tbsp olive oil

Day 5

• BreakfastAtkins Frozen Ham and Cheese Omelet
• LunchAtkins Frozen Chili Con Carne with 2 cups mixed greens and 2 tbsp Italian dressing
• Snacks1 cup sliced red bell pepper with 2 tbsp ranch dressing; Atkins Strawberry Shake
• DinnerChicken Chorizo and Cauliflower Sauté With Cheese and Sausage

Day 6

• Breakfastbeef sautéed with peppers and onions and topped with cheese
• LunchAtkins Creamy Chocolate Shake
• SnacksAtkins Caramel Chocolate Peanut Nougat Bar; 5 snap peas with 2 ounces (oz) of cheddar
• DinnerAtkins Frozen Beef Merlot

Day 7

• BreakfastAtkins Chocolate Almond Caramel Bar
• LunchCobb salad
• Snacks2芹菜圣alks with 2 oz cheddar; ½ cup chopped red bell pepper with 2 tbsp ranch dressing
• DinnerAtkins Frozen Meatloaf With Portobello Mushroom Gravy

Atkins 40

Here’s how a week of eating on the Atkins 40 diet might look. (2,9)

Day 1

• Breakfastcheese and spinach omelet with avocado and salsa and a slice of whole-grain toast
• Lunchroast chicken stir-fry
• Snackhandful of walnuts or ¼ cup ofblueberries
• Dinnerchicken and broccoli Alfredo and a salad

Day 2

• Breakfastchicken chorizo with cauliflower sauté, cheese, and salsa
• Lunchchicken over babykaleCaesar salad
• SnacksAtkins Milk Chocolate Delight Shake; ½ small banana with 2 tbsp peanut butter
• Dinner6 oz salmon with ¼ cup wild rice, 2 cups mixed greens, and ½ cup sliced cucumbers

Day 3

• BreakfastAtkins Plus Vanilla Shake
• LunchAtkins Frozen Shrimp Scampi with 2 cups mixed greens, 1 small tomato, ½ avocado, and 2 tbsp Caesar dressing
• Snacks1 carrot with ¼ cup hummus; ½ cup blackberries with ½ cup Greek yogurt
• DinnerChimichurri Steak and Cauliflower Mash

Day 4

• Breakfastoatmeal topped with ¼ cup chopped pecans and ¼ cup sliced strawberries
• Lunch5 oz hamburger, 1 oz cheddar cheese, 1 medium tomato, ½ avocado, and 2 Bibb lettuce leaves
• SnacksCreamy Lemon Smoothie; ½ cup chopped green bell pepper with 1 oz feta cheese and 2 tbsp green goddess dressing
• Dinner6 oz whitefish with ¼ cup lentils, 1 cup green beans, and 1 tbsp butter

Day 5

• BreakfastAtkins Frozen Farmhouse-Style Sausage Scramble
• Lunch6 oz turkey cutlets, 2 cups mixed greens, ½ cup sliced green bell pepper, ½ cup sliced cucumber, ½ avocado, and 2 tbsp raspberry vinaigrette
• Snacks½小苹果和2盎司切达干酪;2芹菜圣alks with 2 tbsp feta-ranch dressing
• DinnerPork Chops With Fresh Mushrooms, Tomatoes, and Bell Pepperwith ½ small baked potato, 2 tbsp butter, and 2 tbsp sour cream

Day 6

• BreakfastBreakfast Mexi Peppers
• LunchCucumber, Onion, and Tomato Salad With Creamy Feta Dressingand 4 oz turkey salami
• Snacks½ avocado and 2 tbsp Greek vinaigrette; ½ medium pear and 1 oz Brie cheese
• Dinner6 oz chicken, ¾ cup stir-fry vegetables, 1 tbsp olive oil, 1 tbsp tamari sauce, and ¼ cup brown rice

Day 7

• BreakfastDouble Chocolate Protein Pancakes
• LunchCanned Tuna with Snap Peas, Red Bell Pepper, and Tomatoand ½ whole-wheat pita
• SnacksAtkins Peanut Butter Fudge Crisp Bar; ½ medium zucchini with ¼ cup hummus
• DinnerTraditional Beef Stroganoff

Atkins 100

Here’s how a week of eating on the Atkins 100 diet might look. (10)

Day 1

• Breakfastscrambled eggs with bacon, green bell peppers, tomato, and half a whole-wheat bagel
• Snackssmall apple with 1 oz cheddar cheese; Atkins White Chocolate Macadamia Nut Bar
• LunchAtkins Frozen Meat Lasagna with two cups of mixed greens, ½ cup sliced cucumber, 5 cherry tomatoes, ? cup shredded carrot, and 2 tbsp Creamy Italian Dressing
• DinnerPopcorn Garlic Shrimpwith 2 cups steamed broccoli and cauliflower and ½ cup brown rice

Day 2

• BreakfastMilk Chocolate Protein Muffinand a small banana
• LunchMacaroni and Cauliflower Saladwith 5 oz hamburger, 2 tbsp onions, 2 tbspbarbecue sauce, and a whole-wheat bun
• SnacksAtkins Mocha Latte Shake; ½ cup strawberries and 4 oz plain, unsweetened Greek yogurt
• Dinner6 oz chicken breast, 2 tbsp Cajun Rub, ¼ baked acorn squash, 2 cups mixed greens, 5 cherry tomatoes, ¼ cup chickpeas, and 2 tbsp Blue Cheese Dressing

Day 3

• BreakfastAtkins Farmhouse-Style Sausage Scramble with ½ cup cubed honeydew melon
• LunchAtkins Frozen Chicken Marsala with 2 cups mixed greens, ½ cup sliced red bell pepper, and 2 tbsp Parmesan Peppercorn Dressing
• SnacksAtkinsDark ChocolateRoyale Shake; 4 tbsp black bean dip with 15 corn tortilla chips
• Dinner6 oz flank steak, 2 tbsp Barbecue Rub, 1 medium sweet potato, 2 cups baby kale, 1 small tomato, ¼ cup shredded carrot, and 2 tbsp Maple-Dijon Dressing

Day 4

• BreakfastAtkins Frozen Ham and Cheese Omelet
• LunchGrilled Lime Chicken Over Spinach Salad With Feta-Ranch DressingandSweet Cherry Pie
• SnacksAtkins Mocha Latte Shake with a small banana; 1 large tomato with 4 tbsp hummus
• DinnerQuick Barbecued PorkandClassic Coleslawwith whole-wheat bun and ¼ of a whole acorn squash

Day 5

• BreakfastFrench Toast Loafwith ¼ cup blueberries and 10 pecan halves
• LunchChicken Salad Sandwich With Grapes and Walnuts
• Snacks½ medium cucumber and 4 tbsp black bean dip; Atkins Peanut Butter Fudge Crisp Bar and 1 small apple
• DinnerAtkins Frozen Stone Fired Three Meat Pizza With 2 cups mixed greens, ½ cup sliced green bell pepper, ? cup chickpeas, 2 tbsp of Garlic Ranch Dressing, andCinnamon-Almond Meringues

Day 6

• BreakfastOrange-Sour Cream Waffles With Fresh Blueberry Sauce
• LunchAtkins Frozen Mexican-Style Chicken and Vegetables with ½ cup wild rice
• SnacksAtkins French Vanilla Shake; ½ whole-wheat bagel with 1 tbsp cream cheese
• DinnerFajita Steak and Fresh Guacamolewith ¼ cup black beans, ¼ cup Salsa Cruda, and two 6-inch corn tortillas

Day 7

• BreakfastProtein Powered Oatmealand ½ cup blueberries
• LunchDaikon and Celery Saladwith 3.2 ounces Italian sausage link, 1 cup whole-wheat macaroni, and ½ cup Basic Tomato Sauce
• Snacks1 small tomato with ½ cupcottage cheese; Atkins Dark Chocolate Almond Coconut Crunch Bar
• DinnerAtkins Frozen Orange Chicken with ¼ cup brown rice and ½ cup peas

If you’re on the Atkins 20 plan, you could choose from snacks such as: (11)

• Black olives with cheddar
• Crab dip with vegetables
• Cucumber guacamole
• Kale chips
• Smoked salmon, cucumber, and cream cheese roll-ups

If you’re on the Atkins 40 plan, you can have all of the above and snacks such as: (4)

• ¾ cup of blackberries
• Greek yogurt
• A slice of whole-grain toast withalmondbutter
• Hummus

Followers of the Atkins 100 plan can have any snacks, so long as the daily net carbs doesn’t exceed 100 g.

Whether you’re planning for the Atkins 20, Atkins 40, or Atkins 100 diet, here are some essential foods you’ll want to shop for:

• Proteins,including pork chops, chicken, ground beef, salmon, steak, and whitefish
• Vegetableslikeasparagus, broccoli, cauliflower, radishes, mushrooms, and spinach
• Fatslike olive oil and butter
• Fruitslikeavocados
• Full-fat dairy productslike cheddar cheese, blue cheese dressing, and cream

You can find moresuggested meal plans and shopping lists on the Atkins website.

With a little planning, it’s entirely possible to stick to the diet while dining out. First, consider food genre when you choose a restaurant. “Pick a restaurant that serves more protein-based dishes, such as an American restaurant over an Italian restaurant,” saysRebecca Guterman, RD, a clinical dietitian at Mount Sinai Hospital in New York City.

And scan the menu online before you arrive so you can plot your order ahead of time. Look for dishes that center on lean meats and vegetables, Rissetto says. A safe bet is a salad topped with grilled chicken or a burger with no bun and a side salad, she says.

Here are a few low-carb dishes at popular restaurants around the country: (12)

• Chili’sChicken or Steak Fajitas without tortillas and toppings and with a double serving of vegetables instead of rice
• Olive GardenHerb-Grilled Salmon with Parmesan garlic broccoli on the side
• The Cheesecake FactoryPan Seared Branzino with Lemon Butter
• P.F. Chang’sShrimp With Lobster Sauce

Avoid adding condiments to your meal (ketchup, honey mustard, and barbecue sauce are sneakily high in carbs) and opt for a side salad or extra vegetables over a starchy side. (12)

Like any popular diet, there are both benefits and risks to following a restricted eating plan. Here’s a look at some of them for the Atkins diet.

Pros

There are a handful of possible pros to following the Atkins nutritional approach.

For one, the diet is relatively easy to stick to. “For people who have a weight problem, every meal is a battle, a tremendous psychological burden. Acarbohydrate-restricted diet eliminates the battle,” saysRichard D. Feinman, PhD, a biochemistry professor at the State University of New York Downstate Medical Center in Brooklyn, New York, and the founder and former co-editor in chief of the journalNutrition & Metabolism. Dr. Feinman has published scientific research on Atkins and carbohydrate-restricted diets. “Protein is the stable part of the diet — that is going to give you some control over the fight with food,” he says.

Also, the diet is not based onportion control, which some people may view as a hurdle in popular diets. “What does portion control really mean? Self-control — and that doesn’t really have a good record,” says Feinman. “Small portions are good, but on alow-carbohydrate diet, if you are still hungry, you can eat another small portion. On a low-fat diet, if you are still hungry, you may be out of luck.”

Susan Kraus, RD, a clinical dietitian at the Hackensack University Medical Center in New Jersey, says the simple structure of the Atkins diet can make it straightforward for some people to adhere to. “People feel it’s easy to follow,” she says. “You focus on a few food groups, there’s simplicity in that you don’t have to measure foods, and you’re not feeling deprived.”

Following the low-carb fad diet may also help people with type 2 diabetes who are looking for a solution tohigh blood sugar. “Reducing carbohydrates has a health benefit, whether or not you lose weight,” says Feinman. For example, a January 2015 review published inNutritionshows carbohydrate restriction can help in thetreatment of type 2 diabetesand metabolic syndrome. (13)

Cons

On the flip side, you’re not getting a well-balanced diet with the Atkins Nutritional Approach. “With any diet that eliminates a whole food group, you’re not going to get all your nutrients,” saysBarbara Schmidt, RD, a lifestyle specialist at Norwalk Hospital and a nutritionist in private practice in New Canaan, Connecticut.

Then there’s the lack of fiber, an important nutrient that can help you feel full and curb unhealthy cravings. “Omitting all these food groups — [such as] grains and fruit — even if you make up nutrients with a vitamin and mineral supplement, you’re not getting enough fiber,” Kraus says. “There are also many phytochemicals, which are compounds found naturally in fruits and veggies, that provide strong antioxidant effects (and that might not be found in a general multivitamin and mineral supplement), along with fiber, calcium, andvitamin D, that would not be gotten by eating this way.”

Last, the Atkins diet may causedehydration, which could lead to light-headedness or energy loss, according to the Atkins website. (14) Carbs hold on to water in your body, so when you don’t eat carbs, you lose a lot ofwater weight. This can also raise your uric acid level and cause agout attack, increasecalciumloss throughurine, and overwork your kidneys andliver, says Kraus.

In an article published in May 2015 inAdvances in Nutrition, researchers caution that although high-protein diets may be beneficial for some people looking to lose weight, it’s important to consult your healthcare provider to make sure this approach is safe for you. (15) Some research, like a study published in theAnnals of Internal Medicine, shows a high-protein diet may lead to reduced kidney function in women with prior mild renal dysfunction. (16)

Regardless, if you’re upping your protein intake, be sure to drink extra water. The Atkins diet recommends drinking at least eight 8 oz glasses of water per day. (14)

“In the short term, by following the Atkins diet, you can see results quickly. You limit food intake because you naturally don’t feel hungry,” says Kraus. “A generally healthy person can be on it for a few months without adverse effects.” Even if you don’t lose weight, your health might still benefit. A small June 2019 study published in theJournal of Clinical Investigation Insightfound about half of the study participants, who were obese people with metabolic syndrome (which can lead to type 2 diabetes) at the start of the study, no longer qualified as having metabolic syndrome after following a low-carb diet for four weeks. (17)

It may not be good to eat this way forever, though. Following a low-carb diet may increase the risk ofatrial fibrillation (afib), which is a common heart rhythm disorder, according to a March 2019 study published in theJournal of the American College of Cardiology.(18) Kraus also has concerns that it can affect the way dieters view food: “Drastic plans cause a warped view of how to lose weight, creating a different sense of what’s okay and what’s not okay. A dieter might be mortified to have a little pasta or slice of bread.”

On the other hand, Feinman’s take on the Atkins diet is somewhat tongue-in-cheek: “Losing weight is easy: Don’t eat. If you have to eat, don’t eat carbs; if you have to eat carbs, choose carbs that are low on the glycemic index.”

As low-carb diets have grown in popularity, researchers have conducted a number of studies to assess the diets' effectiveness and additional health effects. The Harvard School of Public Health notes that some research shows low-carb diets can help people lose weight more quickly — and maintain it better — than low-fat diets can, and that moderately low-carb diets can be heart-healthy, as long as protein and fat choices come from healthy sources. (19)

A past meta-analysis looked at 23 randomized controlled trials with more than 2,500 participants. (20) The researchers found that, compared with participants on a low-fat diet, participants on a low-carb diet experienced a small but statistically significant reduction in total cholesterol andtriglyceride levels, and at least similar reductions in weight, waist circumference, and other disease risk factors. Another study, published in October 2018 inThe BMJ,found low-carb dieters were able to maintain weight loss because they burned about 200 extra calories per day compared with those following a diet with higher carbs. (21)

The low-carb diet works like this: When carb intake is low, the body is forced to burn fat for fuel instead, creating ketone bodies that are used for energy, Popeck explains. Ketones are by-products of metabolism, and they are produced during a process called ketosis, when the body turns to burning fat rather than carbs — a common phenomenon in those people who follow low-carb diets, such as the Atkins diet and theketo diet.

But Popeck also notes that it is unclear whether such diets work in the long run. “I believe low-carb diets may be nutritionally unbalanced and difficult to maintain,” she says. “I work with many patients in my clinic who have tried the Atkins diet and successfully lost weight, but then [they] regain the lost weight and in turn have a difficult time losing weight again.”

That’s why she doesn’t recommend them. “I don’t like to promote diets, because most people view them as temporary,” she explains. “For some, a low-carb program may pave the way toward healthier choices simply by eliminating sugars, sweets, andprocessed foods. Overall, though, in my experience, feelings of deprivation usually lead to rebound bingeing, not permanent change.”

Instead, she says, she encourages her clients to try to think of diet planning more as a lifestyle — one in which all foods can fit.

Additional reporting by Julie Davis Canter and Stephanie Bucklin.