The goal of a ketosis diet (a high-fat, low-carbohydrate diet) is to help you lose weight more efficiently by achieving ketosis. Ketosis is when metabolism begins to burn fat for fuel instead of carbohydrates and sugar. Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, allowing you to get a better balance of more food choices and key nutrients. 

The Atkins20® limits net carbohydrates to 20g or less per day during the 2-week induction period to ensure that ketosis is achieved, and then gradually return small amounts of net carbohydrates to the diet. Well-designed ketogenic diets, such as Atkins 20® and Atkins 40®, which are low in carbohydrates, medium in protein, and high in healthy fat, have been shown to be safe and effective. .. This 7-day keto plan, typical of Atkins 20®, is categorized as follows:

60-70% fat: The ketogenic diet replaces the calories that normally come from carbohydrates with an increase in the percentage of calories that come from fat. However, not all fats are the same. Get healthy fats from high-quality plants and animals such as olive oil, coconut oil, eggs, avocado, cheese and fish.

 20-30% Protein: To adhere to the ketogenic diet, you need to consume enough protein to supply the liver with amino acids that help produce new glucose in cells and organs in the body that do not use ketones as fuel. there is. Eating too much protein can reduce ketosis, but eating too little protein can lead to loss of muscle mass.

 5-10% carbs: Ketogenic diets like Atkins limit net carbohydrate intake to 20-40 grams per day. To ensure that you get all the nutrients you need, especially fiber, it's important that the carbohydrates you get come from ground vegetables that are rich in vitamins and minerals.

Sample Keto Diet 7-Day Meal Plan
Most people consume up to 50g of total carbohydrates per day and can maintain ketosis. The 7-day ketogenic diet plan for this sample shows how to eat properly with Atkinsketo while enjoying a variety of filled foods with an average of 20.5g of net carbs per day.

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Day 1: Monday 

Total net carbs: 20.7g 

Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese

Snack (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar

Lunch (5.8g net carbs): 6 oz deli ham over 2 cups mixed greens with ½ Hass avocado, 5 large black olives, ½ cup sliced cucumbers, and 2 Tbsp blue cheese dressing

Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese

Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend

Today's Ketogenic Tip: Drink at least 6-8 glasses of water daily, as low-carb diets like Atkinsket have a diuretic effect. Not drinking enough water, especially when starting a new low-carb diet, can lead to constipation, dizziness, and a thirst for sugar/carbs. Also, add salt to your diet to ensure you get enough electrolytes. Sip full sodium broth or try adding a little more salt to your food.

Day 2: Tuesday 

Total net carbs: 20.1g  

Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble

Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing

Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes

Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese

Dinner (3.2g net carbs): 7 oz bone-in pork chop with Cauliflower-Cheddar Mash

Today's Keto Tip: Let's Move! Regular exercise helps achieve ketosis by helping the body run out of excess glucose before it is stored as glycogen. It is normal to feel a little insensitive when starting a ketogenic diet. Therefore, if you are new to a low-carb lifestyle, stay active with low-intensity exercises such as yoga and walking. If you feel more energetic, add some high-intensity exercise a few days a week.


Day 3: Wednesday 

Total net carbs: 19.3g  

Breakfast (4.7g net carbs): Cheese and Spinach Omelet Topped with Avocado and Salsa

Snack (1g net carbs): Atkins French Vanilla Shake

Lunch (6g net carbs): Atkins Frozen Crustless Chicken Pot Pie

Snack (2.2g net carbs): ½ medium zucchini cut into sticks and 1 oz Monterey jack cheese

Dinner (5.4g net carbs): 5 oz hamburger topped with 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, and 2 romaine lettuce leaves

Keto Tips for Today: Are you hungry for something sweet? Make a decadent dessert with this simple chocolate pecan pie bites recipe suitable for all Atkins stages. Note that one serving of this recipe adds 1.8g of net carbs and 7.1g of fat to today's menu. For lower carb dessert recipes, search Atkins' extensive recipe database.

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Day 4: Thursday

Total net carbs: 19.7g 

Breakfast (2.9g net carbs): Spinach and Swiss Cheese Omelet

Snack (1g net carbs): Atkins Strawberry Shake

Lunch (6g net carbs): Grilled chicken over baby spinach, tomato, and avocado salad

Snack (2.2g net carbs): 2 oz ham, 2 Tbsp cream cheese, and 2 dill pickle spears

Dinner (7.6g net carbs): Beef Sauteed with Vegetables Over Romaine

Keto Tips Today: If you're new to a low-carb lifestyle, you may be starting to get what's known as the ketogenic flu. A term coined by the Keto community. This is a temporary side effect that some people experience when starting a ketogenic diet. Do not throw towels if you are suffering from headaches, weakness, or poor concentration. When you start a ketogenic diet, your electrolytes and water will be exhausted quickly, so make sure you drink plenty of water and get extra sodium and potassium. It's also helpful to get enough sleep and make sure you're eating a lot of healthy fat.

Day 5: Friday 

Total net carbs: 21.9g 

Breakfast (2.6g net carbs): 2 large eggs, ¼ cup shredded cheddar, and 4 Tbsp Salsa Cruda

Snack (2g net carbs): Atkins Cafe Caramel Shake

Lunch (6.9g net carbs): Atkins Frozen Chili Con Carne with a side of 2 cups mixed greens and 2 Tbsp Italian Dressing

Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing

Dinner (6g net carbs[3] ): Half of a California Cobb salad with ranch dressing from California Pizza Kitchen

Keto's Tip Today: It's the end of the work week, so meet your friends and family for dinner! Being low in carbs doesn't mean you have to cook every meal. Ask restaurants for nutritional information, choose meat and vegetable options, avoid starchy side dishes like mashed potatoes, and avoid sweet seasonings like barbecue sauce, and you're good to eat. Please proceed to. And check out other keto-friendly products.

Day 6: Saturday 

Total net carbs: 20.8 

Breakfast (2.9g net carbs): Pumpkin Flax Pancakes

Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar

Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing

Snack (3.2g net carbs): 2 stalks of celery and 2 Tbsp cream cheese

Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli

Keto tip of the day: If you`re feeling celebratory or are out on the town, enjoy a low-carb drink without throwing off your week. One 3.5-ounce glass of dry red wine has 2.6g net carbs, and 1 ounce of bourbon has 0g net carbs. However, watch out for hidden carbs in mixers, and remember that these are additional carbs to today`s menu. You can easily keep track of your daily net carbs with the Atkins app or this guide.

Day 7: Sunday 

Total net carbs: 20.8 

Breakfast (2.9g net carbs): Pumpkin Flax Pancakes

Snack (1.7g net carbs): 5 whole snap peas and 2 oz cheddar

Lunch (3.1g net carbs): 6 oz chicken breast over 2 cups Romaine hearts with 5 radishes and 2 Tbsp Creamy Italian Dressing

Snack (3.2g net carbs): 2 stalks of celery and 2 Tbsp cream cheese

Dinner (9.9g net carbs): Baked Salmon With Charmoula Over Broccoli


Today's Keto Tip: Head to the grocery store and get ready for last week's meal to get your low-carb lifestyle on track! Swap low-carb ingredients, make some of your favorite dishes, and switch things. And a review on how to avoid the most common ketosis. 

 Atkins has more diet and diet plans tailored to your lifestyle, as well as a great library of over 1,000 delicious low-carb and ketogenic recipes.