ATKINS 100™: THE EASY & EFFECTIVE 100 CARBS A DAY LIFESTYLE
Atkins 100 is a low carb plan designed to make living a healthy lifestyle easier than ever before. Based on portion control and eating 100 grams of net carbs per day, this plan is a great option if you want to maintain your current weight, are breastfeeding with the goal of maintaining your weight*, or are pregnant.* Atkins 100 offers the widest variety of foods to choose from with minimum restrictions. From protein and healthy fats to whole grains and starchy vegetables, you choose the foods that you want to eat while consuming 100 carbs a day with Atkins 100.
*Consult your physician before starting any diet plan
How the Atkins 100 Plan Works
Atkins 100 is a lifestyle approach, and you’ll begin the program by eating 100 grams of net carbs a day split between three meals and two snacks. As long as you are maintaining your weight, you do not need to adjust your carb intake. By offering flexible eating options and the widest variety of food choices from day one, this simple plan makes it easy to feel satisfied while still maintaining your weight and healthy lifestyle.
Because no food is really off limits on Atkins 100, the Acceptable Foods list below is simply a guide to start you on your journey towards making smart, healthy choices. The acceptable foods list remains the same as long as you are maintaining your current weight; however, you will want to continue to avoid/limit sugar, refined carbs, and any other trigger foods that cause you to consume too many carbs. Net carbs represent the total carbohydrate content of the whole food minus the fiber content. This is the portion of carbohydrates that significantly impacts your blood sugar level.
How to Calculate Atkins Net Carbs
Acceptable Foods to Eat on the Atkins 100 Diet
-
Foundation VegetablesServing SizeNet CarbsAlfalfa sprouts (raw)1/2 cup0Chicory greens (raw)1/2 cup.1Endive (raw)1/2 cup.1Escarole (raw)1/2 cup.1Olives, green5, each.1Watercress (raw)1/2 cup.1Arugula (raw)1/2 cup.2Radishes (raw)1, each.2Spinach (raw)1/2 cup.2Bok choy (cooked)1/2 cup.4Lettuce, average (raw)1/2 cup.5Turnip greens (cooked)1/2 cup.6Heart of palm1 each.7Olives, black5, each.7Radicchio (raw)1/2 cup.7Button mushroom (raw)1/2 cup.8Artichoke (marinated)1, each1Celery (raw)1 stalk1Collard greens (cooked)1/2 cup1Pickle, dill1, each1Spinach (cooked)1/2 cup1Broccoli rabe (cooked)1/2 cup1.2Sauerkraut (drained)1/2 cup1.2Avocado, Haas1/2 fruit1.3Daikon radish, grated (raw)1/2 cup1.4Red/white onion, chopped (raw)2 TBSP1.5Zucchini (cooked)1/2 cup1.5Cucumber, sliced (raw)1/2 cup1.6Cauliflower (cooked)1/2 cup1.7Beet greens (cooked)1/2 cup1.8Broccoli (cooked)1/2 cup1.8Fennel (raw)1/2 cup1.8Okra (cooked)1/2 cup1.8Rhubarb (raw)1/2 cup1.8Swiss chard (cooked)1/2 cup1.8Asparagus (cooked)6 stalks1.9Broccolini (cooked)3, each1.9Bell pepper, green, chopped (raw)1/2 cup2.2Sprouts, mung bean (raw)1/2 cup2.2Eggplant (cooked)1/2 cup2.3Kale (cooked)1/2 cup2.4Scallion, chopped (raw)1/2 cup2.4Turnip (cooked)1/2 cup2.4Tomato, small (raw)1, each2.5Jicama (raw)1/2 cup2.6Portobello mushroom (cooked)1, each2.6Yellow squash (cooked)1/2 cup2.6Cabbage (cooked)1/2 cup2.7Green beans (cooked)1/2 cup2.9Bell pepper, red, chopped (raw)1/2 cup3Leeks (cooked)2 TBSP3.4Shallot, chopped (raw)2 TBSP3.4Brussel sprouts (cooked)1/2 cup3.5Spaghetti squash (cooked)1/2 cup4Cherry tomato10, each4.6Kohlrabi (cooked)1/2 cup4.6Pumpkin, mashed (cooked)1/2 cup4.7Garlic (minced, raw)2 TBSP5.3Snow peas (cooked)1/2 cup5.4Tomato (cooked)1/2 cup8.6
Full of fiber and nutrients, veggies help you feel full and are one of the best sources of carbohydrates. With Atkins 100, about 1/5 of your daily net carbs (about 12-15 grams) will come from these low carb vegetables. Choose 6 to 8 servings per day.
