COMPARE LOW CARB DIET PLANS: ATKINS 20®, ATKINS 40® & ATKINS 100™

Losing weight with Atkins has never been easier. The first step is choosing the right plan for your needs, so we’ve created this guide to help get you started. Choosing your diet will depend on your weight loss goals, your current weight, and how each plan fits with your lifestyle. Learn about our three low carb diet plans below:
With Atkins 20®, your starting point (Phase 1, Induction) is 20 grams of net carbs a day. This plan is typically best for those who have over 40 pounds to lose or are diabetic*.
With Atkins 40®, your starting point is 40 grams of net carbs a day. Atkins 40® is perfect for those who have less than 40 pounds to lose.
With Atkins 100™, your starting point is 100 grams of net carbs a day. Atkins 100™ is perfect for those who want to maintain their current weight and still get the benefits of a low carb lifestyle.
Starting Point ⌄
Most carbs should come from vegetables during first 2 weeks e.g. leafy greens and other low-carb vegetables.
You can also have dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses.
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
20
3 servings of 4 – 6 oz per serving
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Limited
Most carbs should come from vegetables during first 2 weeks e.g. leafy greens and other low-carb vegetables.
You can also have dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses.
40
3 servings of 4 – 6 oz per serving
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
All Food Groups
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
100
3 servings of 4 - 6 oz per serving
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
A minimum of 1/5 carbs from vegetables, remaining carbs from fruit, nuts, and/or whole grains.
Next Steps ⌄
- 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.
Add in 5g net carb increments starting with lower carb foods and gradually progressing to higher carb foods.
- 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.
Add 10 grams of net carbs when you’re within 10 pounds of your goal weight by increasing your serving size or adding more variety.
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.
This is a lifestyle approach, so start at 100 grams of net carbs and continue as long as you are maintaining your current weight.
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
The acceptable foods list remains the same as long as you are maintaining your current weight.
You can eat 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.
- 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.
Progressive
Add carbs back into your diet slowly – following the Atkins carb ladder
3 servings of 4 – 6 oz per serving
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Continue to add carbs back in 5g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
There are five important points to understand as you begin to reintroduce foods.
- 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.
All Food Groups
The acceptable foods list remains the same until you reach your goal weight
3 servings of 4 – 6 oz per serving
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Continue to add carbs back in 10g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
All Food Groups
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.
All Food Groups
The acceptable foods list remains the same as long as you are maintaining your current weight.
3 servings of 4 - 6 oz per serving
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
All Food Groups
You can eat 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.
This is a lifestyle approach, so start at 100 grams of net carbs and continue as long as you are maintaining your current weight.
Example Meal Plans ⌄
Cheese and Spinach Omelet Topped with Avocado and Salsa
Atkins Advantage Vanilla Shake
Roast Chicken Stir Fry
Mozzarella String Cheese
Cheese and Spinach Omelet Topped with Avocado and Salsa and 1 Piece of Whole Grain Toast
Handful of Walnuts
Roast Chicken Stir Fry
1/4 Cup of Blueberries
Red Bell Pepper Rings Filled with Egg and Mozzarella, 1/2 cup Cooked Oatmeal, 1/4 cup Blueberries
4oz Greek Yogurt, 5 large Strawberries
Beef Burger with Feta and Tomatoes, Whole Wheat bun, Mixed Greens & Celery, Cherry Tomatoes, Chickpeas, Greek Vinaigrette
2tbsp Hummus, 1 Carrot
Blackened Salmon with Cucumber Relish and Cauliflower, 1/2 cup wild rice, 1 cup mixed salad greens, 1/2 cup chopped red bell pepper, garlic ranch dressing