Snack (2.2g net carbs): 1 stalk celery with 2 Tbsp cream cheese. Lunch (5.4g net carbs): 1 serving Tuna-Celery Salad with Mixed Greens and 3 cherry tomatoes. Snack (4.4g net carbs): 1 cup sliced red bell pepper with 2 Tbsp ranch dressing. Breakfast (5g net carbs): Atkins Frozen Farmhouse-Style Sausage Scramble. Try sipping on full-sodium broth or adding a little extra salt to your food. Also make sure you add extra salt to your diet in order to make sure you’re getting enough electrolytes. Not consuming enough water-especially when starting a new low carb diet-can lead to constipation, dizziness, and sugar/carb cravings. Keto tip of the day: Low carb diets like Atkins keto have a diuretic effect, so make sure you’re drinking at least 6 to 8 glasses of water each day. Dinner (3.8g net carbs): Baked Catfish with Broccoli and Herb-Butter Blend. Snack (4.5g net carbs): 3/4 medium zucchini cut into sticks and 2 oz provolone cheese. 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 (2g net carbs): Atkins Peanut Butter Fudge Crisp Bar. Breakfast (4.6g net carbs): Eggs Scrambled with Sautéed Onions and Cheddar Cheese. #7 DAYS TO DIE 2 HOW TO#
This sample 7-day keto diet plan, with an average of 20.5g net carbs per day, will show you how to eat right, not less, with Atkins keto while still enjoying a variety of satisfying foods.
Most people can consume up to 50g total carbohydrates per day and maintain ketosis. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.
5–10% carbs: On a keto diet like Atkins, you’ll limit your net carb intake to 20 to 40 grams per day. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass. 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can’t use ketones as fuel. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish. 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. Typical of Atkins 20 ®, this 7-day keto plan is broken down as follows: Consuming a well-constructed keto diet that’s low in carbs, moderate in protein, and high in healthy fats-as you do on Atkins 20 ® or Atkins 40 ®-has shown to be safe and effective. 
With Atkins 20 ®, net carbs are restricted to 20g or fewer per day for a two-week induction phase to guarantee that ketosis is achieved, before gradually adding small amounts of net carbs back into your diet.
Atkins is a ketogenic diet, but unlike the standard keto diet, Atkins is less restrictive, meaning you get more food choices and a better balance of macronutrients. Ketosis is when your metabolism starts to burn fat for fuel instead of carbs and sugar. The goal of a ketogenic diet-a nutrition plan high in fats and low in carbs-is to help you lose weight more efficiently by achieving ketosis.
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