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?
Quick Low Carb Links
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 planWhy 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!
|
Low Calorie | Keto | Mediterranean | Paleo | |
|---|---|---|---|---|---|
| Optimal Protein |
Yes
|
No
|
No
|
No
|
No
|
| Easy to Follow |
Yes
|
No
|
No
|
No
|
No
|
| May Help Control Blood Sugar Levels |
Yes
|
No
|
Yes
|
Yes
|
Yes
|
| Avoids Processed Foods with Added Sugars |
Yes
|
No
|
Yes
|
Yes
|
Yes
|
Atkins
Optimal Protein
Easy to Follow
May Help Control Blood Sugar Levels
Avoids Processed Foods with Added Sugars
Optimal Protein
Easy to Follow
May Help Control Blood Sugar Levels
Avoids Processed Foods with Added Sugars
Optimal Protein
Easy to Follow
May Help Control Blood Sugar Levels
Avoids Processed Foods with Added Sugars
Optimal Protein
Easy to Follow
May Help Control Blood Sugar Levels
Avoids Processed Foods with Added Sugars
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 PlanTypes 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*
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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
Phase 1 Acceptable Foods
In Phase 1 (Induction), your starting point is 20 grams of net carbs a day. During this phase you can enjoy low carb foundation vegetables, proteins, healthy fats, and 4 ounces of hard cheese. Never starve yourself or go more than 3-4 hours during the day without eating. Familiarize yourself with the acceptable foods list, plan ahead, and drink plenty of water!
Phase 2 Acceptable Foods
Phase 2 is about balancing your diet and maintaining your momentum from Phase 1. Your net carb intake will increase and your list of acceptable foods will grow to include berries, melon, cottage cheese, yogurt and other full-fat dairy, and more. The goal in this phase is to reintroduce a variety of carbs to continue your healthy weight loss in a way that is sustainable.
Phase 3 Acceptable Foods
Phase 3 is designed for fine-tuning your low carb diet to maintain your weight loss and new healthy lifestyle. In this phase, you will introduce small amounts of starchy vegetables, fruits and grains, noting which foods contribute to new cravings or slowed progress, then scaling back if needed. Phase 3 lasts until you reach and maintain your target weight for a full month.
Phase 4 Acceptable Foods
Phase 4 is also known as Lifetime Maintenance, and for good reason. This is not so much a phase as it is about continuing your new healthy, low carb lifestyle and saying goodbye to on-again, off-again diets for good. The acceptable foods in this phase are the same foods you have already been eating, as long as you maintain your weight.
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.
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
Foods to Eat
Naturally occurring sugars found in many fruits are perfectly acceptable. Low sugar fruit such as berries, cherries, and melon have many health benefits and are packed with vitamins, minerals and antioxidants.
Not all carbs are created equal. Eat more of the good carbohydrates, such as those found in foundation vegetables, legumes, and unprocessed high fiber whole grains, and less of the bad (carbs that are refined and highly processed) to avoid added sugars and weight gain. The best kinds of carbs are those that do not raise blood sugar quickly or too high, but provide a lot of nutrition.
Unprocessed, whole foods like vegetables are essential to your low carb diet. Foundation vegetables are a rich source of vitamins, minerals, antioxidants, and plant compounds which protect against cancer, heart disease, inflammation, and other illnesses. Additionally, carbohydrates from vegetables are a dietary source of fiber.
Foods To Avoid
Living low carb means avoiding foods with added sugars such as processed cookies, cake, candy, pastries, and soft drinks. Eating more nutrient-dense, whole foods instead of those with added sugars will help you stay on track with your low carb diet.
Simple carbs are also filled with hidden sugars that can lower your energy and impede your weight loss progress. Simple carbs include many processed carbohydrates and can be found in juices, breads, cereals, dried fruit, to name a few.
Starchy foods to avoid include many simple carbs like bread, pasta, and rice as well as potatoes, french fries, chips, and corn. Some low starch vegetables may be added back into your low carb diet in later phases as you approach your target weight.
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.
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Benefits of a Low Carb Diet
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.
See Long-Term Success Stories »The Benefits of a Low Carb Diet
- You may lose weight and keep it off
- Many have been shown to burn fat instead of sugar for more energy
- Eat a nutritious diet that has been shown to balance your metabolism.
- May improve mental clarity and memory
- May reduce headaches and migraines
- Has been shown to boost brainpower
- Could reduce the number of seizures suffered by people with epilepsy
- May reduce risk factors for heart disease, insulin resistance, and diabetes
- Could reduce markers of inflammation and other chronic health issues
- Has been shown to improve cholesterol profile
- May improve digestion issues such as indigestion
- May increase your energy throughout the entire day
- Has been shown to make you feel full and satisfied
- Could reduce cravings
7 Side Effects of Controlling Carbs
- You start burning fat.
- You’re not as hungry.
- Your belly gets flatter.
- You slash your risk of diabetes.
- With exercise your muscles get stronger.
- You have more energy.
- You improve your markers for heart health.
See the full article: Seven Side Effects of Controlling Carbs »
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.