There are currently three versions of this diet: Atkins 20, 40, and 100. The numbers reflect the starting amount of net carbohydrates you should aim to consume per day. While Atkins 20 and Atkins 40 include different stages, Atkins 100 can be considered a lifestyle approach.
atkins 20
Atkins 20 is the most restrictive Atkins diet option. During the initial “introduction” phase, limit your net carbohydrate content to 20 grams (g). Depending on your goals, this may last several weeks or months. Atkins 20 adds net carbs to your meals in 5g increments (20, 25, 30, etc.).
Once you reach your goal weight, keep your carbohydrate levels around 80-100 net carbs per day.
To start losing weight with Atkins 20, you may want to eat some of the following foods.
- Basic vegetables such as broccoli, spinach, bok choy, and cucumber
- Proteins such as eggs, chicken, and beef
- All fish including salmon, cod, flounder and herring
- butter and olive oil
- Some cheeses such as cheddar cheese, goat cheese, Swiss cheese, and Parmesan cheese
A complete and comprehensive Atkins 20 Phase 1 food list is available on the Atkins website.
atkins 40
Atkins 40 limits net carbs to 40 g during the introductory phase, giving you a little more flexibility in the foods you eat initially (e.g., selected fruits).
Atkins 40 adds 10 g of net carbs back into your diet. Like the Atkins 20, once you reach your goal weight, you’ll continue to eat about 80 to 100 g of net carbs per day.
If you’re following the Atkins 40 plan, you can eat all of the above, plus the following foods (as long as you keep your net carbs below 40 g per day):
- nuts and seeds
- Legumes (beans)
- fruit
- Starchy vegetables such as pumpkin, potatoes, and beets
- Whole grains such as barley, whole grain rice, and whole grain pasta
atkins 100
Atkins 100 calls for consuming less than 100 grams of net carbohydrates per day. Although you still need to watch your carbohydrate intake, this is the least restrictive type of Atkins diet. It is intended for long-term use to maintain a healthy weight.
Atkins 100 followers can eat virtually any food as long as it has no more than 100 g of net carbs per day. Eating sugar and refined carbohydrates can quickly add up to carbs, so it’s best to limit or avoid them.
