COMPARATKINDITPLAN

WhatareNetCarbs?

LosingweightwithAtkinshasneverbeeneasier.Learnaboutourtwotypesoflowcarbdietsbelow:
WithAtkins20,yourstartingpoint(Phase1,Induction)is20gramsofnetcarbsaday.
WithAtkins40,yourstartingpointis40gramsofnetcarbsaday.
Bothplansallowyoutoincreaseyourcarbs,butoneaddsfoodoneatatimeandtheotheraddsto
yourcarbohydrateportionsizeasyouapproachweightlossgoals.Seeexamplesbelow.

ATKIN20

ATKIN40

TARTINGPOINT
NetCarbs(grams)=total

20

40

3servingsof46ozperserving

3servingsof46ozperserving

HealthyFats

3servingsofaddedhealthyfats
perdaye.g.butter,saladdressings,
oliveoil,etc.

3servingsofaddedhealthyfats
perdaye.g.butter,saladdressings,
oliveoil,etc.

Carbohydrates

Limited
Mostcarbsshouldcomefrom
vegetablesduringfirst2weekse.g.
leafygreensandotherlowcarb
vegetables.
Youcanalsohavedairyfoodshigh
infatandlowincarbs:cream,sour
cream,andmosthardcheeses.

AllFoodGroups
About1/3carbsfromvegetables,
remainingcarbsfromfruit,nuts
and/orwholegrains

Addin5gnetcarbincrements
startingwithlowercarbfoodsand
graduallyprogressingtohigher
carbfoods.

Add10gramsofnetcarbswhen
yourewithin10poundsofyour
goalweightbyincreasingyour
servingsizeoraddingmorevariety.
Youcanaddin10gofnetcarbs
eachweekaslongasyoucontinue
toloseweight.Continuetousethe
sameacceptablefoodslist.

carbsminusfiber

Protein

NXTTP
Addingcarbsbackintoyour
diet

Nutsandseeds(butnot
chestnuts)
Berries,cherries,andmelon(but
notwatermelon)
Wholemilkyogurtandfresh
cheeses,suchascottagecheese

andricotta
Legumes,includingchickpeas,
lentils,andthelike.
Tomatoandvegetablejuice
cocktailOtherfruits(butnot
fruitjuicesordriedfruits)
Highercarbvegetables,suchas
wintersquash,carrots,and
peas.

MAINTAININGYOURWIGHTLO
Addingfoodsbackintoyour
diet

Progressive
Addcarbsbackintoyourdietslowly
followingtheAtkinscarbladder

AllFoodGroups
Theacceptablefoodslistremains
thesameuntilyoureachyourgoal
weight

3servingsof46ozperserving

3servingsof46ozperserving

3servingsofaddedhealthyfats
perdaye.g.butter,saladdressings,
oliveoil,etc.

3servingsofaddedhealthyfats
perdaye.g.butter,saladdressings,
oliveoil,etc.

Addingcarbsbackintoyour
diet

Continuetoaddcarbsbackin5g
netcarbincrementsuntilyour
weightstabilizes.Maintainthat
carbintaketomaintainyour
weight.

Continuetoaddcarbsbackin10g
netcarbincrementsuntilyour
weightstabilizes.Maintainthat
carbintaketomaintainyour
weight.

Addingfoodsbackintoyour
diet

Therearefiveimportantpointsto
understandasyoubeginto
reintroducefoods.

AllFoodGroups
Youcannowexpandyour
acceptablefoodlisttoinclude
virtuallyallfoods.Keepinmind
thatyoullwanttocontinueto
avoid/limitsugar,refinedcarbs
andanytriggerfoodsthatcause

Protein

HealthyFats

Countyourcarbs.Ifyouve
beenestimatinggramsofNet
Carbs,nowisthetimetostart
countingthem.
Oneatatime.Addonlyone
newfoodeachday.Thatway,if
afoodreawakenscravings,or
stallsorreversesweightloss,
youcaneasilyidentifyitand
backoffforthetimebeing.
Morevariety,notmorefood.
Youreincreasingyourrangeof
foodsbutnottheamountof
foodthatyoureeatingdayto
day.
Staywithfoundation
vegetables.Asyouaddnew
foods,youllsubstitutesomeof

youtoconsumetoomanycarbs.

themforothercarbfoodsyoure
alreadyeating,butnotyour12
to15gramsofNetCarbsfrom
foundationvegetables.
Writeitdown.Theprocessof
addingbackfoodsdoesntalways
happensmoothly,andyoull
wanttoknowwhichfoodis
causingwhichresponse,so,if
necessary,youknowwhichto
backofffrom.

XAMPLMALPLAN
Breakfast

CheeseandSpinachOmeletTopped
withAvocadoandSalsa

CheeseandSpinachOmeletTopped
withAvocadoandSalsaand1Piece
ofWholeGrainToast

Snack

AtkinsAdvantageVanillaShake

HandfulofWalnuts

Lunch

RoastChickenStirFry

RoastChickenStirFry

Snack

MozzarellaStringCheese

1/4CupofBlueberries

AtkinsFrozenChicken&Broccoli
AlfredoandaSalad

AtkinsFrozenChicken&Broccoli
AlfredoandaSalad

Dinner