The Ultimate Guide to Diet
Although the ketogenic diet is currently the “it” low-carb diet for weight loss, the Atkins diet was the first version of this restricted dietary method. “Both the Atkins and the ketogenic diets are low-carb diets that can help with weight loss, diabetes management, and heart health,” explains Vanessa Rissetto, RD, a nutritionist in Hoboken, New Jersey.
A major difference between Atkins and keto, according to Risotto, is that “on Atkins, you progressively increase your carb intake,” but carbs “remain relatively low on the keto diet, allowing your body to stay in ketosis and use ketones for energy.”
The diet, commonly known as the Atkins Nutritional Approach, is now available in three variations. (1)
The Atkins 20 diet is for those who:
Would you like to lose more than 40 pounds? (lb)
Have a waist circumference more than 35 inches for women and 40 inches for males, or
Atkins 40 is for patients with prediabetes or type 2 diabetes who:
Want to drop less than 40 pounds?
Want to lose weight while pregnant or breastfeeding?
Require a diet that includes a greater variety of foods.
The Atkins 100 diet is for those who:
They want to keep their current weight.
Are you expecting?
Are they breastfeeding and trying to stay in shape?
Consult your healthcare team before beginning any variation of the Atkins diet, especially if you’re pregnant and considering Atkins 100.
All versions of the Atkins diet emphasize eating protein and healthy fats while restricting net carbs (which include those found in vegetables). As you get closer to your weight loss target, you can add back some carbs to your diet.
Net carbohydrates are defined by Atkins as grams of carbs minus grams of fiber and sugar alcohols. (Note that “net carbohydrates” is not a recognized nutritional phrase by the US Food and Drug Administration [FDA].)
Atkins 20 and Atkins 40 have different phases, however Atkins 100 is a lifestyle plan that requires you to eat no more than 100 net carbs per day. The initial “induction” phase of Atkins 20 is limited to 20 grams (g) of net carbohydrates, whereas the initial “induction” phase of Atkins 40 is limited to 40 g of net carbohydrates, giving you a little more flexibility in the foods you can eat in the beginning (including, for example, select fruits), according to the Atkins website. (1) In Atkins 20, you reintroduce net carbs in 5 g increments (20, 25, 30, and so on), whereas in Atkins 40, you reintroduce net carbs in 10 g increments, as Lauren explains.
20 Atkins Foods
You could eat some of the following meals to to jump-start your weight loss on the Atkins 20:
Broccoli, spinach, book choy, and cucumbers are staple vegetables.
Eggs, poultry, and beef are good sources of protein.
Salmon, cod, flounder, and herring are all examples of fish.
Olive oil and butter
Cheddar, goat, Swiss, and Parmesan cheeses are examples.