If you want to do Atkins, you use the whole egg, both egg white and egg yolk. You have to realize, when you pretty much cut carbs out of your diet (not no carbs, just refined carbs like sugar, flour, and starch), you have to replace it with something. That something is fat. Skin on chicken, heavy whipping cream, full-fat mayo, avocados, real butter, olive oil, etc. It will be difficult to do at first given the low-fat/low-cal school of thought that has been pounded into our heads since day 1, but it works! You can't try to increase the protein component, because excess protein consumed turns into fat stored on the body. Happy LCing!!!