The Atkins® Diet: How It Works
If you’re trying to figure out if a low carb diet is right for you, we’re here to help you every step of the way! Let’s break down how the diet works, the different plans you can choose from, and everything you need to make your decision.
How to Get Started
1. Explore our plans to find which plan is the best fit for your goals
Explore our plans to find which plan is the best fit for your goals.
2. Learn what to eat and what to avoid
Get rid of high starch veggies and high sugar fruits, and stock up on fiber rich, nutrient dense foods.
3. Plan out your first weeks of meals and snacks
Download an example meal plan to get you started.
4. Track your progress
Use our free tools to set goals, log meals and track net carbs. Download the app or sign in online.
How a Low Carb Diet Works
A low carb diet focuses on limited carbohydrates to help the body burn fat instead of sugar for fuel. This contributes to higher, consistent energy levels throughout the day, allowing you to reach weight loss and weight maintenance goals.
Get StartedFind the Right Atkins Plan for You
All three Atkins Plans are designed to help you achieve and maintain your goal weight. Once you choose a plan, explore Atkins bars, shakes, treats, and frozen meals, which can make reaching your goals even easier.
Atkins 20®
20g of net
carbs per day
Made for those who:
- Want the original approach for weight loss
- Your healthcare provider has recommended making dietary changes
- Appreciate stricter diet guidelines
Start with 20 net carbs a day with 12-15 net carbs from foundation vegetables and gradually increase your net carb intake over time.
Atkins 40®
40g of net
carbs per day
Made for those who:
- Want effective weight loss with more flexibility
- Need a wider variety of food choices
- Are looking for healthier eating habits on a lower carb approach
Eat 40 net carbs a day with 12-15 net carbs from foundation vegetables and gradually increase your net carb intake over time
Atkins 100®
100g of net
carbs per day
Made for those who:
- Want to maintain their weight or desire slow and steady weight loss
- Need the widest variety of food choices
- Want to adopt healthier eating habits with flexible food choices
Eat 100 net carbs a day with 12-15 net carbs from foundation vegetables, spread throughout the day.
What is a net carb?
In packaged or low carb foods and drinks:
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols – Allulose (if applicable)
In whole foods and drinks:
Net Carbs = Total Carbs – Fiber
Net carbs reflect the grams of carbohydrate that significantly impact your blood sugar level. When participating in an Atkins diet plan, you’ll need to calculate net carbs.
Recipes
Starting the Atkins Diet is easy when you have over 1,600 delicious and filling recipes to choose from! We’ve got you covered with fresh low carb inspiration for any time of day.
Inspiring Weight Loss Stories
Atkins is not only about your health, it’s about community. Get inspired and stay motivated with these incredible low carb weight loss stories.
See Stories»
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