COMPARE ATKINS DIET PLANS

20

40

3 servings of 4 – 6 oz per serving

3 servings of 4 – 6 oz per serving

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.

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 from vegetables during first 2 weeks e.g. leafy greens and other low-carb vegetablesYou can also have dairy foods high in fat and low in carbs: cream, sour cream, and most hard cheeses

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.

Progressive
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

3 servings of 4 – 6 oz per serving

3 servings of 4 – 6 oz per serving

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.

Phases 3 and 4, Pre-Maintenance and Lifetime Maintenance:Rung 8: Other fruits (but not fruit juices or dried fruits)Rung 9: Higher-carb vegetables, such as winter squash, carrots, and peasRung 10: Whole grains

Continue to add carbs back in 10g 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
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.

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

Atkins Advantage Vanilla Shake

Handful of Walnuts

Roast Chicken Stir Fry

Roast Chicken Stir Fry

Mozzarella String Cheese

1/4 Cup of Blueberries

Roast Turkey Tenders with Herb Pan Gravy and a Salad

Roast Turkey Tenders with Herb Pan Gravy and a Salad