Low Carb Diets

For decades, diets focused primarily on eating less to manage your weight. A low carb diet limits the amount and types of carbs you eat. Particularly ones found in sugary foods and processed grains.

What is a Low Carb Diet?

With Atkins, you will choose food, not calories. While quantity plays some role, it’s far more important to know what your body does with what you eat. The Atkins way satisfies the body, creating greater energy, a steady fat burning metabolism, and less stored fat. Many carbohydrates are really just complex sugars, and when there is too much sugar in your bloodstream, your body stores it as fat. A low carb diet focuses on limiting carbohydrates to help the body burn fat instead of sugar for fuel. This results in you feeling more satisfied and creates more energy, a higher metabolism, and less stored fat.

What does it mean to live a Low Carb Lifestyle?

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Introduction to the Atkins® Low Carb Diet & Types of Low Carb Diets

After limiting his patients’ intake of sugar and carbohydrates, Dr. Atkins, a well-known cardiologist, observed that eating right—not less—improved his patients’ health, contributed to weight loss, and reduced chronic health issues. Over the last 45 years, mounting evidence has supported Dr. Atkins’ low carb diet findings.

Who is the Low Carb Diet For?

A low carb diet is for anyone* who wants to improve their health! There are many different types of low carb diets, and not everyone’s body responds the same way to every method. The key is finding a match for your body and metabolism. Whether you are looking to lose weight, maintain a healthy lifestyle, are just starting out with your low carb lifestyle, or you have previously been unsuccessful on other diets, there is an Atkins plan for you.

*Consult your physician before starting any diet plan

Why is Atkins Different?

Atkins 20®, Atkins 40® and Atkins 100™ low carb approach is designed to “flip the body’s metabolic switch” from burning carbs to burning fat. Unlike other low carb diets, Atkins gradual carb introduction limits blood sugar and insulin spikes, which helps avoid hunger and cravings that can result in overeating and weight gain. And not only is Atkins easier to follow than some other low carb diets, with you also get more food choices and a better balance of protein, macronutrients, healthy fats, and fiber. Independent peer review published studies have demonstrated that the low carb Atkins Diet improves health markers for heart disease, insulin resistance, diabetes, among other health benefits.

Why is Atkins different from other low carb diets? Compare here!

Atkins Logo Low Calorie Keto Mediterranean Paleo
Optimal Protein
Easy to Follow
May Help Control Blood Sugar Levels
Avoids Processed Foods with Added Sugars

Want an in depth look at how Atkins stacks up?

Not Sure Where You Fit?

Choosing the right plan will depend on your weight loss goals, your current weight, and your lifestyle. Answer a few questions using this guide to get started.

Customize Your Plan

Types of Low Carb Diets

  • Atkins 20®
    • More than 40 pounds to lose
    • Waist over 35″ (women) or 40″ (men)
    • Pre-diabetic or diabetic*
  • Atkins 40®
    • Less than 40 pounds to lose
    • Wider variety of food choices
    • Breastfeeding with goal of gradual weight loss
    • Pre-diabetic or diabetic*
  • Atkins 100™
    • Want to live a healthy lifestyle and maintain my current weight
    • Wider variety of choices
    • Breastfeeding with goal to maintain weight*
    • Pregnant*
* Consult your physician before starting any diet plan


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What to Eat on a Low Carb Diet

The Atkins 20 plan consists of four low carb phases, with gradual increased carb intake for each phase. Depending on your needs, you will start in the phase that allows you to find the ideal carbohydrate balance for weight loss or maintenance. Although each phase has its own specific eating requirements, Atkins dieters are encouraged to eat an array of delicious and healthy food options to maintain and change their eating habits as they progress through the phases.

Atkins 20 Low Carb Diet Works in Phases

Learn more about Atkins 20 »

Atkins 40 Low Carb Diet Is About Eating Right, Not Less

Atkins 40 is an easy low carb diet plan for those with less than 40 pounds to lose. You start by eating 40 grams of net carbs, 4 to 6-ounce servings of protein and 2 to 4 servings of fat per day. As you approach your weight loss goals, you start to increase your carbohydrate intake. By offering flexible eating options and a variety of food choices, it is simple to follow and easy to lose weight on Atkins 40 from day one.

Learn more about Atkins 40 »

Atkins 100 is the Easy and Effective Low Carb Lifestyle

Atkins 100 is an easy low carb plan based on portion control and eating 100g net carbs per day. If you want to live a healthy lifestyle and maintain your current weight, want the widest variety of food choices are breastfeeding with the goal to maintain your weight* or are pregnant*, Atkins 100 could be a great fit for you. With Atkins 100 you can enjoy a range of food that you choose from. From protein, healthy fats , lots of veggies to whole grains and starchy vegetables , there is an extensive list of food to plan your meals around while maintaining a healthy weight and feeling satisfied.

* Consult your physician before starting any diet plan

Learn more about Atkins 100 »

Foods to Eat

Foods To Avoid

Learn More About What to Eat, and What to Avoid

Hidden Sugars Eat This, Not That Guide

Thinking About Getting Started?

With several free weight loss guides, tools, carb trackers, 1,600+ low carb recipes, and a community to cheer you on, getting started—and sticking—with Atkins has never been easier.

See Our Tips & Tricks

How Low Carb Recipes Support a Healthier Lifestyle

6 Tips on How To Sleep Better At Night

Follow these tips to get your best night’s sleep and learn why sleep is an essential component of any healthy lifestyle.

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Post Pregnancy Weight Loss Tips & Meal Ideas

Lose weight the healthy way without depriving yourself of delicious and satisfying food with these post pregnancy tips and meal ideas.

Read More »

14 Tips for a Low Carb Holiday

These Atkins healthy holiday tips will help you maintain your low carb diet without missing out on enjoying delicious holiday food.

Read More »

Road Trip Low Carb Snack Ideas

Use these snack suggestions and tips for living low carb on-the-go and making your road trip enjoyable for everyone.

Read More »

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Benefits of a Low Carb Diet

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Complex infographic, screen reader only information to follow
Complex infographic, screen reader only information to follow

See How Atkins Works

What Are the Immediate Benefits Gained?

Phase 1 of Atkins 20 is the key to kick starting your fat burning metabolism and changing the way your body uses fuel. These first few weeks of Induction are essential to your low carb diet and will help your body shift from burning primarily carbs to burning primarily fat. Not only will you see results quickly without having to count calories, you will feel energized and more satisfied as you control your appetite and blood sugar levels by eating a variety of delicious foods every two to three hours.

Learn About Induction


Don’t take our word for it.

Atkins is not only about your health, it’s about community. Get inspired and stay motivated with these incredible low carb weight loss stories.

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* The average person can expect to lose 1-2 lbs. per week. Results may vary. Weight loss is influenced by exercise, food consumed and diet

The Benefits of a Low Carb Diet

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7 Side Effects of Controlling Carbs

  1. You start burning fat.
  2. You’re not as hungry.
  3. Your belly gets flatter.
  4. You slash your risk of diabetes.
  1. With exercise your muscles get stronger.
  2. You have more energy.
  3. You improve your markers for heart health.
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Does a Low Carb Diet Work?

Overwhelmingly, yes!

A typical diet reduces calories, but is still high in carbohydrates (and sugar). Many people on a low calorie diet constantly cycle between sugar highs and lows, leaving them more fatigued and hungry and without any weight loss. With a low carb diet like Atkins, limiting your carbohydrates means your body steadily burns fat for fuel, which contributes to higher, consistent energy levels throughout the day, allowing you to reach weight loss and weight maintenance goals. Learn to eat right, not less with Atkins.

With Atkins, you’re not just choosing meals, you’re choosing a community and lifestyle.

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