Skip To Main Content

COVID-19 Updates and Resources. Learn More

Here’s What You Need to Know About Low Carb Diets

February 13, 2019

Want to try a low carb diet? While Atkins is a low carb diet, this does not mean you aren’t eating any carbs. You are swapping sugar and processed foods—those empty carbs that mess with your blood sugar and energy levels—for fiber-rich vegetables and even whole grains. Even from the beginning, you are eating more vegetables than the average American, for five very good reasons. This is why I don’t call Atkins a “no” carb diet, but a “right” carb diet. In fact, I don’t even like to call Atkins a “diet”, but a way of eating that keeps you satisfied with a variety of delicious foods, and boosts your energy while helping you to control your blood sugar levels and your cravings. The reason for this is because you’re eating all the “right” carbs. Colorful vegetables, low-glycemic fruits and nuts all contain carbs, just not the ones that cause blood sugar spikes and cravings and wreak havoc with your health and wage war on your waistline. 

Atkins 20, 40 or 100: Which Plan Is Right For You? 

You have options, depending on how much weight you need to lose and what kind of foods you’d like to eat. 

Atkins 20

You might want to consider Atkins 20 if: 

  • You have more than 40 pounds to lose
  • You are pre-diabetic or diabetic
  • Your waist circumference is higher than 40 inches (men) and 35 inches (women)
  • You are content with food choices being gradually re-introduced in a pre-defined order
  • You have been seeing results on Atkins 20.

Here’s what you do on Atkins 20: 

  • Eat three meals and two snacks a day.
  • Consume 20 grams of Net Carbs a day (with 12 to 15 grams of Net Carbs coming from Foundation Vegetables).
  • Eat three 4- to 6-ounce servings of protein a day.
  • Embrace healthy fats. Consume two to four servings of added fat a day.
  • Drink plenty of water.
  • Stick with the list of Phase 1 acceptable foods.
  • Try these 10 Tips for Weight Loss on Atkins 20

Atkins 40

You might want to consider Atkins 40 if: 

  • You have less than 40 pounds to lose.
  • You are not pre-diabetic or diabetic.
  • Your waist circumference is less than 40 inches (men) and 35 inches (women).
  • You are pregnant or breastfeeding.
  • You want to eat a wider variety of food.

Here’s what you do on Atkins 40: 

  • Eat three meals and two snacks a day.
  • Consume 40 grams of Net Carbs a day (with 12 to 15 grams of Net Carbs coming from Foundation Vegetables and 40 grams of Net Carbs coming from Other Carbohydrates).
  • Eat three 4- to 6-ounce servings of protein a day.
  • Embrace healthy fats. Consume two to four servings of added fats a day.
  • Drink plenty of water.
  • Follow these tips, and try this sample two-week meal plan

Atkins 100

Did you know that the average person consumes 251 to 300 grams of carbs in a day? Just one in three Americans understand that you should eat 100 grams of carbs or less in a day; Atkins 100 allows you to make small changes to your eating habits by cutting back to 100 grams of Net Carbs a day. It’s that simple. Here’s what else you do:

Register with Atkins today for additional tips, low carb recipes, and ideas on how to overcome your weight loss plateau.

More From Colette

Keeping It Low Carb on July 4th

Here’s a 4th of July menu with plenty of low carb options that will take your backyard barbecue, picnic or potluck to the next level.

Read More »

8 Tips to Jumpstart Your Low Carb Lifestyle

It’s been an interesting spring, that’s for sure, and it may have been a challenge to stay motivated about your weight loss or wellness goals when your routine was turned upside down.

Read More »

Low Carb Plant-Based Recipes for Spring and Summer

After cooking and eating at home for quite some time, you’re probably ready to lighten up your meals with fresh vegetables that are in season and new low carb plant-based recipes that will add variety to your weekly menu.

Read More »

Low Carb Snacks When You’re on The Go

While the beginning of this summer may have more of a “staycation” vibe versus “vacation” vibe, it’s still the perfect time to get outdoors for a walk or hike, a few rounds of golf, a picnic in your yard or at the park or even a little road trip, and all these occasions call for a smart low carb snacking strategy.

Read More »

FAQs

Have more low carb questions? We've got the answers!

Learn More »
FAQs

Free Tools

Access meal plans, carb counters, discussion boards, and more.

Learn More »
Free Tools

FAQs

Have more low carb questions? We've got the answers!

Learn More »
FAQs

Free Tools

Access meal plans, carb counters, discussion boards, and more.

Learn More »
Free Tools