COMPARE LOW CARB DIET PLANS: ATKINS 20®, ATKINS 40® & ATKINS 100™
What are Net Carbs?
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.
Atkins 100™
Atkins 40®
Atkins 20®
Starting Point ⌄
Net Carbs (grams) = total carbs minus fiber
20
40
100
Protein
3 servings of 4 – 6 oz per serving
3 servings of 4 – 6 oz per serving
3 servings of 4 - 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad
dressings, olive oil, etc.
Carbohydrates
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.
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.
All Food Groups
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
A minimum of 1/5 carbs from vegetables, remaining carbs from fruit, nuts, and/or whole grains.
Atkins 20™
Net Carbs (grams) = total carbs minus fiber
20
20
Protein
3 servings of 4 – 6 oz per serving
3 servings of 4 – 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Carbohydrates
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.
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.
Atkins 40™
Net Carbs (grams) = total carbs minus fiber
40
40
Protein
3 servings of 4 – 6 oz per serving
3 servings of 4 – 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Carbohydrates
All Food Groups
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
All Food Groups
About 1/3 carbs from vegetables, remaining carbs from fruit, nuts and/or whole grains
Atkins 100™
Net Carbs (grams) = total carbs minus fiber
100
100
Protein
3 servings of 4 - 6 oz per serving
3 servings of 4 - 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Carbohydrates
A minimum of 1/5 carbs from vegetables, remaining carbs from fruit, nuts, and/or whole grains.
A minimum of 1/5 carbs from vegetables, remaining carbs from fruit, nuts, and/or whole grains.
Next Steps ⌄
Adding carbs back into your diet
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.
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.
Atkins 20™
Adding carbs back into your diet
Add in 5g net carb increments starting with lower carb foods and gradually progressing to higher carb foods.
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.
Atkins 40™
Adding carbs back into your diet
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.
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.
Atkins 100™
Adding carbs back into your diet
This is a lifestyle approach, so start at 100 grams of net carbs and continue as long as you are maintaining your current weight.
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 ⌄
Adding foods back into your diet
Progressive
Add carbs back into your diet slowly – following the Atkins carb ladder
Add carbs back into your diet slowly – following the Atkins carb ladder
All Food Groups
The acceptable foods list remains the same until you reach your goal weight
The acceptable foods list remains the same until you reach your goal weight
All Food Groups
The acceptable foods list remains the same as long as you are maintaining your current weight.
The acceptable foods list remains the same as long as you are maintaining your current weight.
Protein
3 servings of 4 – 6 oz per serving
3 servings of 4 – 6 oz per serving
3 servings of 4 - 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad
dressings, olive oil, etc.
Adding carbs back into your diet
Continue to add carbs back in 5g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
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 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.
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.
Adding foods back into your diet
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
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.
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.
This is a lifestyle approach, so start at 100 grams of net carbs and continue as long as you are maintaining your current weight.
Atkins 20™
Adding foods back into your diet
Progressive
Add carbs back into your diet slowly – following the Atkins carb ladder
Progressive
Add carbs back into your diet slowly – following the Atkins carb ladder
Protein
3 servings of 4 – 6 oz per serving
3 servings of 4 – 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Adding carbs back into your diet
Continue to add carbs back in 5g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
Continue to add carbs back in 5g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
Adding foods back into your diet
There are five important points to understand as you begin to reintroduce foods.
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.
Atkins 40™
Adding foods back into your diet
All Food Groups
The acceptable foods list remains the same until you reach your goal weight
All Food Groups
The acceptable foods list remains the same until you reach your goal weight
Protein
3 servings of 4 – 6 oz per serving
3 servings of 4 – 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Adding carbs back into your diet
Continue to add carbs back in 10g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
Continue to add carbs back in 10g net carb increments until your weight stabilizes. Maintain that carb intake to maintain your weight.
Adding foods back into your diet
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
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.
Atkins 100™
Adding foods back into your diet
All Food Groups
The acceptable foods list remains the same as long as you are maintaining your current weight.
All Food Groups
The acceptable foods list remains the same as long as you are maintaining your current weight.
Protein
3 servings of 4 - 6 oz per serving
3 servings of 4 - 6 oz per serving
Healthy Fats
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
3 servings of added healthy fats per day e.g. butter, salad dressings, olive oil, etc.
Adding carbs back into your diet
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.
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.
Adding foods back into your diet
This is a lifestyle approach, so start at 100 grams of net carbs and continue as long as you are maintaining your current weight.
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 ⌄
Breakfast
Cheese and Spinach Omelet Topped with Avocado and Salsa
Cheese and Spinach Omelet Topped with Avocado and Salsa and 1 Piece of Whole Grain Toast
Red Bell Pepper Rings Filled with Egg and Mozzarella, 1/2 cup Cooked Oatmeal, 1/4 cup Blueberries
Snack
Atkins Advantage Vanilla Shake
Handful of Walnuts
4oz Greek Yogurt, 5 large Strawberries
Lunch
Roast Chicken Stir Fry
Roast Chicken Stir Fry
Beef Burger with Feta and Tomatoes, Whole Wheat bun, Mixed Greens & Celery, Cherry Tomatoes, Chickpeas, Greek Vinaigrette
Snack
Mozzarella String Cheese
1/4 Cup of Blueberries
2tbsp Hummus, 1 Carrot
Dinner
Atkins Frozen Chicken & Broccoli Alfredo and a Salad
Atkins Frozen Chicken & Broccoli Alfredo and a Salad
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
Atkins 20™
Breakfast
Cheese and Spinach Omelet Topped with Avocado and Salsa
Cheese and Spinach Omelet Topped with Avocado and Salsa
Snack
Atkins Advantage Vanilla Shake
Atkins Advantage Vanilla Shake
Lunch
Roast Chicken Stir Fry
Roast Chicken Stir Fry
Snack
Mozzarella String Cheese
Mozzarella String Cheese
Dessert
Atkins 40™
Breakfast
Cheese and Spinach Omelet Topped with Avocado and Salsa and 1 Piece of Whole Grain Toast
Cheese and Spinach Omelet Topped with Avocado and Salsa and 1 Piece of Whole Grain Toast
Snack
Handful of Walnuts
Handful of Walnuts
Lunch
Roast Chicken Stir Fry
Roast Chicken Stir Fry
Snack
1/4 Cup of Blueberries
1/4 Cup of Blueberries
Dessert
Atkins 100™
Breakfast
Red Bell Pepper Rings Filled with Egg and Mozzarella, 1/2 cup Cooked Oatmeal, 1/4 cup Blueberries
Red Bell Pepper Rings Filled with Egg and Mozzarella, 1/2 cup Cooked Oatmeal, 1/4 cup Blueberries
Snack
4oz Greek Yogurt, 5 large Strawberries
4oz Greek Yogurt, 5 large Strawberries
Lunch
Beef Burger with Feta and Tomatoes, Whole Wheat bun, Mixed Greens & Celery, Cherry Tomatoes, Chickpeas, Greek Vinaigrette
Beef Burger with Feta and Tomatoes, Whole Wheat bun, Mixed Greens & Celery, Cherry Tomatoes, Chickpeas, Greek Vinaigrette
Snack
2tbsp Hummus, 1 Carrot
2tbsp Hummus, 1 Carrot
Dinner
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
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
