Atkins 40 Overview: Easy Diet Plans
With the Atkins 40 Plan, you can enjoy a full range of food options from every food group—carbohydrates, protein and fats—while still losing weight and feeling satisfied, never hungry! Vegetables, pasta, even potatoes? Yes! You can have it all on the Atkins 40 Plan, starting from Day One! Download everything you need to get started!
Here's how the Atkins 40 Plan works:Start with 40 grams of Net Carbs of carbohydrates a day. Net Carbs represent the total carbohydrate content of the food minus the fiber content and sugar alcohols (if in the product). The Net Carbs number reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need to count when you do Atkins.
Eat three 4 to 6-ounce servings of protein each day. Eat 2 to 4 servings of fat each day.
Calculating Net Atkins Count™
Acceptable Foods
Foundation Vegetables - Atkins 40
-
Foundation VegetablesServing SizeNet Atkins Count™Alfalfa sprouts (raw)1/2 cup0Chicory greens (raw)1/2 cup.1Endive (raw)1/2 cup.1Escarole (raw)1/2 cup.1Olives, green5, each.1Watercress (raw)1/2 cup.1Arugula (raw)1/2 cup.2Radishes (raw)1, each.2Spinach (raw)1/2 cup.2Bok choy (cooked)1/2 cup.4Lettuce, average (raw)1/2 cup.5Turnip greens (cooked)1/2 cup.6Heart of palm1 each.7Olives, black5, each.7Radicchio (raw)1/2 cup.7Button mushroom (raw)1/2 cup.8Artichoke (marinated)1, each1Celery (raw)1 stalk1Collard greens (cooked)1/2 cup1Pickle, dill1, each1Spinach (cooked)1/2 cup1Broccoli rabe (cooked)1/2 cup1.2Sauerkraut (drained)1/2 cup1.2Avocado, Haas1/2 fruit1.3Daikon radish, grated (raw)1/2 cup1.4Red/white onion, chopped (raw)2 TBSP1.5Zucchini (cooked)1/2 cup1.5Cucumber, sliced (raw)1/2 cup1.6Cauliflower (cooked)1/2 cup1.7Beet greens (cooked)1/2 cup1.8Broccoli (cooked)1/2 cup1.8Fennel (raw)1/2 cup1.8Okra (cooked)1/2 cup1.8Rhubarb (raw)1/2 cup1.8Swiss chard (cooked)1/2 cup1.8Asparagus (cooked)6 stalks1.9Broccolini (cooked)3, each1.9Collard greens (cooked)1/2 cup2Bell pepper, green, chopped (raw)1/2 cup2.2Sprouts, mung bean (raw)1/2 cup2.2Eggplant (cooked)1/2 cup2.3Kale (cooked)1/2 cup2.4Scallion, chopped (raw)1/2 cup2.4Turnip (cooked)1/2 cup2.4Tomato, small (raw)1, each2.5Portobello mushroom (cooked)1, each2.6Jicama (raw)1/2 cup2.6Yellow squash (cooked)1/2 cup2.6Cabbage (cooked)1/2 cup2.7Green beans (cooked)1/2 cup2.9Bell pepper, red, chopped (raw)1/2 cup3Leeks (cooked)2 TBSP3.4Shallot, chopped (raw)2 TBSP3.4Brussel sprouts (cooked)1/2 cup3.5Spaghetti squash (cooked)1/2 cup4Cherry tomato10, each4.6Kohlrabi (cooked)1/2 cup4.6Pumpkin, mashed (cooked)1/2 cup4.7Garlic (minced, raw)2 TBSP5.3Snow peas (cooked)1/2 cup5.4Tomato (cooked)1/2 cup8.6
Full of fiber and nutrients, veggies are one of the best sources of carbohydrates. About 1/3 of your net carbs will come from these foundational vegetables. Choose 6 to 8 servings per day from the list below.
