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Phase Four Tips For A Low Carb Diet

You’ve reached your goal weight but maintaining weight loss can be a challenge for anyone. Read the low carb lifestyle tips below to help you stay on track.

Have you gained a few pounds and want to deal with the situation before it gets any more serious?

Maybe you over-indulged a little on vacation or an injury prevented you from exercising. Not to worry. Cut roughly 10 grams of Net Carbs a day from your intake until you return to your goal weight. Give or take a couple grams, here are some options you can eliminate:

  • ½ banana
  • 1 cup watermelon balls
  • ½ large grapefruit
  • 2 carrots
  • ½ baked potato
  • ¾ cup beets
  • ½ small sweet potato
  • ½ cup cooked oatmeal
  • ¼ cup brown rice
  • 1 slice whole-grain bread
  • Scant ½ cup lentils
  • ¾ cup shelled edamame
  • 1/3 cup chickpeas
  • 1 cup plain whole-milk yogurt
If you’re hosting a party, you’re in control of the menu.

To make entertaining easy, focus on dishes that you can make ahead and that are self-serve and require minimal utensils.

Prepare these easy low-carb dishes and your party will be a hit!

  • Cheese and meat platters
  • Veggie trays (low carb dip recipe)
  • Antipasto trays (olives, peppers, marinated artichokes hearts and mushrooms, fresh mozzarella and tomatoes)
  • Relish trays
  • Shrimp cocktail
  • Deviled eggs
Eating Out
  1. Before you leave for the restaurant, read through the restaurant’s menu online. Deciding what to order before you sit down allows you to make a healthy, informed choice and can help you avoid making a last minute unhealthy decision.
  2. Eating a light snack before you go out to eat can help prevent you from overeating at the restaurant. Choose something that’s healthy and filling but that won’t ruin your appetite, such as veggies and guacamole or a few turkey or ham roll ups .
  3. Many restaurants offer complimentary bread or baskets of tortilla chips to start off the meal. If you have a hard time resisting the temptation of the break basket, politely tell the server that you don’t need the basket or ask if it would be possible for them to take it away earlier than usual. If bread or chips come with salsa, hummus or guacamole, ask if you can substitute sliced veggies instead.
  4. When an entrée comes with fries, pasta salad or other high carb sides, substitute low carb or veggies like asparagus or broccoli. Most of the time, restaurants will be more than happy to accommodate your request.
  5. Be mindful of your salad ingredients; don’t order salads that come in a shell (like a taco salad) and go easy on add-ins like croutons and tortilla strips. Additionally, be sure any meat you get with your salad is grilled, not breaded. If you are in the beginning phases of your low carb diet also avoid fruits higher in carbs like grapes and mango.
  6. Ditching the bread or bun when you order a sandwich can save you a lot of carbs. Oftentimes, a sandwich can be made into a salad or lettuce wrap; just ask. Otherwise, limit yourself to the sandwich filling, or take off one slice for an open-faced option if you are in the later phases of Atkins.
  7. Ordering breakfast? Avoid waffles, pancakes and French toast (even oatmeal) and order a low-carb omelet or scramble. Ask for a side of fresh fruit (berries or half a grapefruit are good low carb options) instead of hash browns or breakfast potatoes.
  8. At Italian restaurants, skip the pasta and pizza sections on the menu and head straight for the protein-based entrées. Choose a chicken, fish or beef dish instead of one that features pasta for a hearty but lower carb meal.
On-the-Go with Atkins
  • Pack snacks in small containers or zip-top bags so you can track your intake of Net Carbs. Use a cooler with an ice pack, if needed, and include veggies with salad dressing; ham or turkey rollups; Greek yogurt with berries; nuts; olives; smoked salmon rolls; cheese; hard-boiled eggs and Atkins bars and shakes.
  • Check if you will have access to refrigerator during your stay and stock up on the snacks listed above.
  • If you know the restaurants where you’ll be dining, check out the menu in advance to pre-select your low-carb options. Having a plan before you go out to eat makes it easier resist any high-carb temptations.
  • Try and stick with eating schedule. For example, if you eat five small meals per day at specific times, follow the same schedule even when you’re on the road.
  • Don’t be afraid to ask what’s in a dish—either at a restaurant or someone’s house.
  • Eat a snack or small meal before you go out to reduce your appetite.
  • Eat only until satisfied, but not stuffed.
  • Drink alcohol in moderation if you are beyond the early phase of Atkins, and watch out for drinks containing sugar or fruit juice.
  • If your host pressures you to try something like cake or pie, say you’re full. Or politely take one bite, and say you’re full.
  • If attending an event at someone’s house, offer to bring a low-carb option.
  • If you are staying with family or friends for the holidays, talk to them in advance about their plans for meals, and offer to make some of your favorite low-carb recipes to contribute to the festivities.
  • Stay hydrated. Keep a water bottle with you and refill it frequently.
  • Stay active. Walk instead of taking a cab. Check out your hotel gym or pull on your running shoes and go for a jog or walk outside. You can pack portable elastic bands in your suitcase for a quick do-anywhere resistance workout, or bring along a workout DVD. Staying with family or friends? Offer to walk their dog if they have one, enlist everyone to go on a walk after dinner or look into guest passes at local gyms.


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