Today, the diet comes in three versions, Atkins 20, 40, and 100. The numbers reflect the starting number of net carbs you’ll aim to get per day. Atkins 20 and Atkins 40 involve various phases, while Atkins 100 is considered a lifestyle approach.
Atkins 20
Atkins 20 is the most restrictive Atkins diet option. Your initial “induction” phase limits you to 20 grams (g) of net carbs. This may last a few weeks or a few months, depending on your goals. In Atkins 20, you add net carbs back to your diet in 5 g increments (20, 25, 30, and so on).
When you reach your goal weight, you’ll maintain your carb level at about 80 to 100 net carbs per day.
To help jump-start your weight loss on the Atkins 20, you might eat some of the following foods:
- Foundation veggies, such as broccoli, spinach, bok choy, and cucumbers
- Protein, like eggs, chicken, and beef
- All fish, including salmon, cod, flounder, and herring
- Butter and olive oil
- Some cheeses, such as cheddar, goat, Swiss, and Parmesan
You can find a full, comprehensive food list for phase one of the Atkins 20 on the Atkins website.
Atkins 40
In Atkins 40, your induction phase limits you to 40 g of net carbohydrates, which gives you a little more flexibility in the foods you can eat in the beginning (including, for example, select fruits).
In Atkins 40, you add net carbs back to your diet in 10 g increments. Like Atkins 20, you’ll maintain eating about 80 to 100 g of net carbs per day once you reach your goal weight.
If you’re following the Atkins 40 plan, you can eat all of the above, as well as the following foods (so long as you keep net carbs under 40 g per day):
- Nuts and seeds
- Legumes (beans)
- Fruit
- Starchy vegetables, like squash, potatoes, and beets
- Whole grains, like barley, whole-grain rice, and whole-wheat pasta
Atkins 100
Atkins 100 calls for consuming no more than 100 g of net carbs per day. While this still involves being mindful of your carbohydrate intake, it’s the least restrictive type of Atkins Diet. It’s meant to be followed long-term to maintain a healthy weight.
Atkins 100 followers can eat virtually all foods, so long as you do not exceed 100 g of net carbs per day. Carbs can add up fast if you’re eating sugar or refined carbs, so it’s best to limit or avoid those.
Read the full article here
