Lose weight easily with Atkins

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Posted by Linda O'Byrne (Atkins Nutritionist)

Easy weight loss, who would not want that? If you choose to lose weight, you would rather it not be too difficult. In this article, learn how to do, lose weight easily, We also give you recipes and tips on how to lose weight easily.

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Easy weight loss: carbohydrates

How can you lose weight easily? With a low-carb diet! To prevent you regaining weight again it's important to find a sustainable diet to follow rather than a crash diet. On a low carb diet, you eat fewer carbohydrates. You replace carbohydrates with protein and healthy fats. This gives you longer satiety and you're less likely to crave unhealthy foods which are often full of sugar.

We will explain how you can lose weight easily with a low carbohydrate diet, start with five simple steps:

low carb

Step 1: The first step in losing weight easily with a low carbohydrate diet is to stop eating simple carbohydrates such as pasta, rice, fruit juice, bread, potatoes, sweets and biscuits.


Step 2: Drink water, tea and coffee (no sugar) and avoid sugary drinks. This includes alcohol and soft drinks such as cola, but also fruit juices contain a lot of sugar.


Step 3: Limit your fruit intake. Fruit is often seen as a healthy snack. However, the sugar in fruit is also stored as fat fast. If you find it hard not to eat fruit then choose fruits such as strawberries, blackberries, blueberries, raspberries or cantaloupe.


Step 4: Eat plenty of healthy fats. Do you find it difficult to determine if you're getting enough fat? Check out our meal plans. Find the right balance of fats, proteins and carbohydrates.


Step 5: Eat enough protein. This is the same as in step 4, in our meal plans you'll find the right balance between the three macronutrients fats, proteins and carbohydrates.


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Easy tips to lose weight

Tip 1: Avoid sugars and grains

We explained it above, avoid simple carbohydrates and foods with sugars and grains. The best way to avoid these foods is to clear them from your home so you aren't tempted by them. Try to resist this temptation of the candy machine and instead opt for a healthy snack.

Tip 2: Eat fats and proteins

When you eat fewer carbs it is important to eat more healthy fats and protein. You will see that you are more satisfied and you don't feel the need for products that are full of sugars anymore. You get your fats out of nuts and seeds, oils and oily fish. You will get protein out of milk, eggs, meat and chicken.


Tip 3: Start with small steps

One of the pitfalls of easy weight loss is that you often make it difficult for yourself by being too strict. By starting with small steps you can slowly get used to the changes that will make it easier in the longer term. For example, if you have 2 granola bars as snacks, reduce to 1 and have a handful of nuts as another snack. In this way it is more easy to stick to it so in the long term.

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Tip 4: Eat regularly and slowly

As with many other things, routine can help you to lose weight more easily. For some, it helps to eat at fixed times. This prevents you that you feel hungry at different times and perhaps unconsciously eat more than you really need. You'll have less need for snacks between meals. Also, eating slowly helps you lose weight easily. This can be easier if you sit at the table to eat and lay down your cutlery between bites. This makes you chew well and thus you digest food better. Eating too fast can stop you from feeling full so you're more likely to overeat.

Tip 5: Provide healthy snacks at home and on the go

Unhealthy snacking is often one of the culprits in obesity. Many snacks seem healthier than they are. Gingerbread, a pancake or a banana are a good example. They seem healthy, but they contain a lot of sugar. It is also important that you do not go shopping when you're hungry to avoid buying unhealthy snacks. Healthy snacks can include:

  • A handful of cherry tomatoes
  • Half avocado
  • Cucumber with hummus
  • A piece of cheese or sausage
  • A small handful of nuts
  • Do you find it hard to avoid chocolate? Then a look at our range of low carbohydrate bars.

Healthy snacks at home is one step, but also make sure that you have plenty of healthy snacks that you can take to work or on days out. This way you'll not be tempted when you are at the services and feeling hungry.

Tip 6: Eat on a smaller plate

Using a smaller plate will mean you'll eat less automatically. This, combined with regular meals and eating more slowly, ensures that you do not eat more than you need.

Tip 7: Drink water

Also, drinking water helps to lose weight easily. Do you feel hungry? First drink a glass of water before you eat. This can often satisfy your hunger. Don't you like water? Add flavour with mint, lemon, lime or some strawberries.

Tip 8: Intermittent fasting

We have become accustomed to eating three meals and two or three snacks per day. When eating fewer carbohydrates and more proteins and fats, you will find that you feel less hungry. To promote the weight loss process you may occasionally find that fasting can help. We already wrote an article on intermittent fasting, You can read more about here.

Tip 9: Don't weigh too often

When trying to lose weight, you can become obsessed with the scale but don't weigh too often, Choose a day, once a week, and weigh yourself at the same time on that day. Don't be tempted to weigh too often as scale weight does fluctuate naturally and you may be demotivated if you don't lose any weight on any given day, but you could lose more over the week.

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Tip 10: Take your time

Everyone wants to lose weight fast however, if you want to lose weight healthily, don't aim to lose too much too soon. As in the last tip, choose a time/day each week to weigh yourself. By losing weight slightly slower, you'll find its easier to keep it off.

lose weight easily

Tip 11: Involve the people around you

By letting friends, family and colleagues know you're doing a low-carb diet to lose weight, you will hopefully find that they will support you and be less questioning if you turn down cake, or other unhealthy foods. By telling people that you are working on losing weight you also less likely to be tempted to reach for unhealthy things again in their presence. Also, these people support you in your weight loss process.

Tip 12: The weekend also counts

Some people are strict on weekdays but less so on weekends. If your weekend is Friday, Saturday and Sunday that's almost half of the week! This will affect your results so try to stick to treating yourself once a week for example, have your favorite snack or higher carb meal and try to stick to a low carb diet for the rest of the week. You will see that this will lead to the desired effect!

Tip 13: Relax regularly

It is often forgotten that stress often plays a role in obesity. Therefore, make sure that you have enough time to relax. This can be done by taking a walk, playing your favourite sport, read a book or watch your favorite series. Besides that avoiding stress helps weight to fall off more easily and makes you feel happier.

Tip 14: Get enough sleep

In addition to avoiding stress, getting sufficient sleep is important when you are trying to lose weight. Getting enough sleep controls your appetite and we often feel hungrier when sleep deprived. It also helps to reduce stress and increase your energy. Want to read more about sleep?

Tip 15: Move enough

Exercising to lose weight is often associated with going to the gym or running. However, any movement will help and choose activities that you enjoy. Even small changes such as taking the stairs more often, do your shopping on the bike and walk for half an hour daily, can help. Exercise is associated with burning more belly fat. Want to know more about losing weight around your abdomen? Read this article about belly fat.

Tip 16: Start now!

We often tend to plan our start date for the future but why not start losing weight today? Right now? We can help you with that! Losing weight with Atkins is easy. Register now for free and receive a weekly meal plan, recipes and tips for easy weight loss.


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Easy to lose weight experience

After reading these tips you're probably curious about the experiences of others who have lost weight easily. A few people from the community on the Atkins website, wrote about their experiences. You can find these inspirational stories here.

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Easy recipes to lose weight

Losing weight easily is better when you have great recipes to make. This makes it fun to follow and easier to stick to. Here are some easy recipes to lose weight that don't take long to prepare!


Discover all Atkins recipes


Easy to lose weight breakfast

Crunchy Yogurt

Ingredients for one person:



Add the yoghurt, Crunchy Muesli and lemonade in layers in a transparent glass.

Within five minutes, you have a delicious breakfast on the table!

Crunchy yoghurt

Easy to lose weight lunch

Greek salad

Ingredients for 2 persons:

  • ½ cucumber
  • 2 tomatoes
  • ½ paprika
  • ½ red onion
  • 50 grams of feta cheese
  • 10 black olives
  • 1 tablespoon of vinegar
  • 2 tablespoons olive oil
  • Oregano, salt and pepper to taste



  • Wash all vegetables
  • Halve the cucumber and remove the seeds out. Cut coiled
  • Cut each tomato into six pieces, the pepper into strips
  • Halve the onion and cut into loops
  • Mix in a bowl with the feta
  • Make a dressing of vinegar, oil and spices and pour over the salad
  • Within 10 minutes you have a delicious low carb lunch on the table!

lose weight easily lunch

Easy to lose weight snack

Brownie Mascarpone Ice Cream

Ingredients for 2 persons

  • 200 ml of double cream, whipped
  • 200 ml of mascarpone
  • 1 Atkins brownie bar
  • 2 teaspoons cocoa



  • Whip the cream
  • Gently spoon the cream with the marscapone
  • Put it in the freezer and make icecream, stirring often (or use an icecream maker)
  • Mix the small cut pieces of Brownie through the mixture
  • Serve in pretty glasses or crockery

easy weight loss snack

Easy to lose weight dinner

Pizza Wraps

Ingredients for one person:

  • 1 Atkins Tortilla Wraps
  • 1 tablespoon tomato puree
  • 1 handful of grated cheese optionally
  • ½ tablespoon olive oil
  • 30 grams of mozzarella
  • 25 grams of roquefort
  • 2 mini tomatoes sliced
  • Pepper, salt, fresh or dried herbs, garlic powder
    hand rocket



  • Mix the tomato paste with olive oil and season with salt, pepper, garlic powder and seasoning
  • Spread wrap with tomato mixture
  • Cut the mozzarella and Roquefort into pieces and spread it with tomato slices on the wrap
  • Divide the grated cheese over the wrap and put in a preheated oven for 10 minutes at 190 degrees Celsius.
  • Within 20 minutes you have a delicious low carb dinner prepared. You can invest the wraps of your choice!

easy weight loss dinner

Easy to lose weight meal plan

If you want to start losing weight , find recipes to like makes it easier to stick to. Below is a meal plan that's suitable for Phase 1 of the Atkins diet where you eat up to 20 grams of carbohydrates per day. More information and explanation of the phases of Atkins can be found here.


Donwload de Atkins maaltijdplannen


 meal plan