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Our easy-to-understand plan outlines the basics, and includes lots of free eBooks, low carb food lists and Atkins recipes.
Low carb replaces those starchy and sugary foods with healthy fats, veggies, fruits and nuts.
Your plate on a low carb diet will have a moderate amount of protein, lots of healthy fat sources and some carbs from dairy, vegetables and fruit. To lose the most stored body fat, a typical range for the Atkins Induction phase is 65-75% fat, 20-30% protein and 5% carbs. Making sure at least 20-30% of your calories are coming from protein means the muscles will have enough to become stronger, helping you lose more weight. When you start a low carb diet, it’s surprising to find out where all the sugar is hiding. Reading food labels like a pro means finding the hidden carbs and determining the number of carbs that some from sugar. Subtract the carb grams that come from fiber, and you are left with “net carbs” per serving. A low carb diet does allow natural sugars, especially those found in fruits and veggies packed with fiber. However, starting a low carb diet always means avoiding products that have refined sugars, like corn syrup solids or high-fructose corn syrup. There are hundreds of low carb alternatives and replacements for all the higher carb or processed foods you used to eat. Fortunately, there’s more than 120 Induction foods that fit perfectly into those first two weeks, so starting a low carb diet is easy. Did you know there are 43 low carb fruits and 65 low carb veggies on the approved Atkins low carb foods list?

Imagine starting low carb and eating butter, bacon, cheese and heavy cream… on everything! There are plenty of healthy high fat low carb foods you could never dream of eating on other “conventional calorie restricted” diets.
Before you shop, you must carb-proof your pantry to make room for all the wonderfully fresh, low carb foods you’ll be buying.
If your house is full of candy bars, potato chips, cookies, bread, pasta and rice, it will be hard for you to eat healthy. If you’re just starting a low carb diet, don’t even think about entering that grocery store unarmed. When you get home, put your new low carb foods in the front of your cabinets and shelves – be proud of your decision to start a low carb diet. Prior to starting a low carb diet and after a close review of allowable foods, you should create a meal plan for your first few weeks. The first few weeks of a new diet is a time when many people want to give up due to lack of inspiration. Having a structured meal plan before you start a low carb diet removes any stress from deciding what to eat.
Starting a low carb diet is safe for most people, but it’s always a good idea to talk to your doctor.
If you are starting a very low carb diet, your doctor can also discuss dealing with any physical symptoms that may happen during the first few weeks. Simply explain you’ll be avoiding sugar and junk food while eating lots of healthy fats and veggies. Tell them about all the butter, bacon, whipped cream and cheese sauces you’re eating.

They don’t have to eat your diet – but they should respect your wishes, boundaries and decision to avoid sugar.
Put off dinners, social events or any other situation where the dangerous foods are hanging out. There are rough spots, especially during the first few weeks as your metabolism changes over to using fat for energy. Having support from family and friends (in real life or online) is a big part of success on a low carb diet, but it’s also important to understand the reasons for the food choices you’re making. The first phase (called Atkins Induction) is the most restrictive and generally lasts 14 days.
They can recommend any changes – especially if there are existing health issues or concerns.
They may not completely understand how a low carb diet works, but they do know you’re trying to make a positive, healthy change in your life. Then check out the look on their face as you smile with satisfaction, waistline shrinking as you speak. But for more details and the science behind the diet, there’s nothing better than reading the original books by Robert Atkins or The New Atkins for a New You.
This is because food companies are only required to list certain types of sugar grams there.

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