A Day in the Life: Atkins 100
Atkins 100 is a flexible, easy-to-follow low-carb plan that allows up to 100 grams of Net Carbs daily. It’s perfect if you want to maintain weight, lose weight at a slower pace while having more flexibility with food choices or embrace a healthy low carb lifestyle. Here’s a typical day on Atkins 100, including a meal plan and tips to help you succeed.
Here’s How Atkins 100 Works
- Eat 100 grams of Net Carbs a day
- Eat at least 12 to 15 grams of Net Carbs of Foundation Vegetables.
- Spread out the remaining 85 grams of Net Carbs like this:
- Eat three meals a day of 25 grams of Net Carbs.
- Eat two snacks a day of 10 to 15 grams of Net Carbs.
- As part of these meals and snacks, eat three 4- to 6-ounce servings of protein a day.
- Include two servings of added fat a day, such as a pat of butter or a tablespoon of olive oil, in your meals and snacks.
- Since you have a higher Net Carb allowance, you can add more grains to your meals. Choose nutrient-rich choices like whole-grain bread, whole-wheat pasta, quinoa, farro and brown rice.
- Make high-fiber food choices to help support stable blood sugar, energy levels and appetite.
Here’s What You Eat on Atkins 100
Try this delicious sample meal plan. If you prefer to create your own menu, check out Atkins’ low-carb recipes section. There, you’ll find tasty and satisfying Atkins 100 recipes for breakfast, lunch, dinner and snacks.
Breakfast
Low Carb Tomatillo Shakshuka
Morning Snack
Atkins Vanilla Macadamia Nut Soft Baked Bar
Lunch
Keto Grilled Lemongrass Shrimp and Summer Squash
Afternoon Snack
Atkins Black Tea Latte Shake
Dinner
Low Carb Grilled Acorn Squash Harvest Salad
Daily Totals
5 Tips for Success on Atkins 100
- Track Your Carbs: While 100 grams of Net Carbs gives you more flexibility than stricter low-carb plans, it’s still important to track your intake to stay within your goals. Atkins’ free tools, like the carb and meal tracker app, can help you keep track of your meals and snacks.
- Incorporate Exercise: Regular physical activity, even a daily walk, can enhance the benefits of a low-carb diet by improving insulin sensitivity and overall metabolic health.
- Stay Hydrated: Drinking water throughout the day is essential, especially when following a low-carb diet. It helps with digestion and energy levels and can even reduce cravings.
- Eat Whole Foods: Focus on whole, nutrient-dense foods like vegetables, lean proteins and healthy fats.
- Meal Prep: Planning your meals ahead of time is a great way to stick to your low-carb goals and prevent last-minute unhealthy choices. Having pre-prepped ingredients like grilled meats, chopped veggies and homemade sauces ready to go makes it easier to throw together low-carb meals quickly.
Atkins 100 offers the flexibility of a low-carb diet without being overly restrictive. It’s an easy plan to follow while enjoying various foods that keep you satisfied and energized throughout the day. Careful planning lets you hit your carb goals and maintain a healthy, balanced lifestyle.
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Colette Heimowitz, M.Sc.
Nutrition Advisor
