Compare Atkins Diet Plans
Losing weight with Atkins has never been easier. Learn about our two types of low carb diets below:
With Atkins 20™, your starting point (Phase 1, Induction) is 20 grams of net carbs a day.
With Atkins 40™, your starting point is 40 grams of net carbs a day.
Both plans allow you to increase your carbs, but one adds food one at a time and the other adds to your carbohydrate portion size as you approach weight loss goals. See examples below.
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
- Nuts and seeds (but not chestnuts)
- Berries, cherries, and melon (but not watermelon)
- Whole milk yogurt and fresh cheeses, such as cottage cheese and ricotta
- Legumes, including chickpeas, lentils, and the like.
- Tomato and vegetable juice “cocktail” Other fruits (but not fruit juices or dried fruits)
- Higher-carb vegetables, such as winter squash, carrots, and peas.
You can add in 10g of net carbs each week as long as you continue to lose weight. Continue to use the same acceptable foods list.
Maintaining Your Weight Loss
Add carbs back into your diet slowly – following the Atkins carb ladder
The acceptable foods list remains the same until you reach your goal weight
- Count your carbs. If you’ve been estimating grams of Net Carbs, now is the time to start counting them.
- One at a time. Add only one new food each day. That way, if a food reawakens cravings, or stalls or reverses weight loss, you can easily identify it—and back off for the time being.
- More variety, not more food. You’re increasing your range of foods but not the amount of food that you’re eating day to day.
- Stay with foundation vegetables. As you add new foods, you’ll substitute some of them for other carb foods you’re already eating, but not your 12 to 15 grams of Net Carbs from foundation vegetables.
- Write it down. The process of adding back foods doesn’t always happen smoothly, and you’ll want to know which food is causing which response, so, if necessary, you know which to back off from.
You can now expand your acceptable food list to include virtually all foods. Keep in mind that you’ll want to continue to avoid / limit sugar, refined carbs and any “trigger” foods that cause you to consume too many carbs.