The Atkins diet is one of the best-known low-carb diets, and the research shows it can work. If you fill your day with processed carbs like white bread, pasta, and white potatoes, and you don’t eat many fruits and veggies, then this diet may be the jump-start you need to lose weight.
You can quit your usual go-to foods and start with the Atkins food list. The initial phase in the Atkins 20 plan is limited in food choices but focused on protein, fat, and vegetables that are low carb and not starchy. In each phase you add back food groups: first nuts, seeds, and berries; then fruits, starchy vegetables, beans, and whole grains. With the Atkins 40 plan you can choose from a larger variety of foods and carbs but still little to no starchy foods.
With Atkins 20, the closer you get to your weight loss goal, the more variety of foods you’re allowed. Ideally, you’ll stick to their healthy list and not go back to your old ways.
If you like variety in the foods you eat, the Atkins 40 plan would likely be better for you. Of course you’ll still need to keep your portion sizes under control, which may be easier as a low-carb diet can help tame hunger.