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
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Foundation Vegetables
Serving Size Net Atkins Count™ Alfalfa sprouts (raw) 1/2 cup 0 Chicory greens (raw) 1/2 cup .1 Endive (raw) 1/2 cup .1 Escarole (raw) 1/2 cup .1 Olives, green 5, each .1 Watercress (raw) 1/2 cup .1 Arugula (raw) 1/2 cup .2 Radishes (raw) 1, each .2 Spinach (raw) 1/2 cup .2 Bok choy (cooked) 1/2 cup .4 Lettuce, average (raw) 1/2 cup .5 Turnip greens (cooked) 1/2 cup .6 Heart of palm 1 each .7 Olives, black 5, each .7 Radicchio (raw) 1/2 cup .7 Button mushroom (raw) 1/2 cup .8 Artichoke (marinated) 1, each 1 Celery (raw) 1 stalk 1 Collard greens (cooked) 1/2 cup 1 Pickle, dill 1, each 1 Spinach (cooked) 1/2 cup 1 Broccoli rabe (cooked) 1/2 cup 1.2 Sauerkraut (drained) 1/2 cup 1.2 Avocado, Haas 1/2 fruit 1.3 Daikon radish, grated (raw) 1/2 cup 1.4 Red/white onion, chopped (raw) 2 TBSP 1.5 Zucchini (cooked) 1/2 cup 1.5 Cucumber, sliced (raw) 1/2 cup 1.6 Cauliflower (cooked) 1/2 cup 1.7 Beet greens (cooked) 1/2 cup 1.8 Broccoli (cooked) 1/2 cup 1.8 Fennel (raw) 1/2 cup 1.8 Okra (cooked) 1/2 cup 1.8 Rhubarb (raw) 1/2 cup 1.8 Swiss chard (cooked) 1/2 cup 1.8 Asparagus (cooked) 6 stalks 1.9 Broccolini (cooked) 3, each 1.9 Collard greens (cooked) 1/2 cup 2 Bell pepper, green, chopped (raw) 1/2 cup 2.2 Sprouts, mung bean (raw) 1/2 cup 2.2 Eggplant (cooked) 1/2 cup 2.3 Kale (cooked) 1/2 cup 2.4 Scallion, chopped (raw) 1/2 cup 2.4 Turnip (cooked) 1/2 cup 2.4 Tomato, small (raw) 1, each 2.5 Portobello mushroom (cooked) 1, each 2.6 Jicama (raw) 1/2 cup 2.6 Yellow squash (cooked) 1/2 cup 2.6 Cabbage (cooked) 1/2 cup 2.7 Green beans (cooked) 1/2 cup 2.9 Bell pepper, red, chopped (raw) 1/2 cup 3 Leeks (cooked) 2 TBSP 3.4 Shallot, chopped (raw) 2 TBSP 3.4 Brussel sprouts (cooked) 1/2 cup 3.5 Spaghetti squash (cooked) 1/2 cup 4 Cherry tomato 10, each 4.6 Kohlrabi (cooked) 1/2 cup 4.6 Pumpkin, mashed (cooked) 1/2 cup 4.7 Garlic (minced, raw) 2 TBSP 5.3 Snow peas (cooked) 1/2 cup 5.4 Tomato (cooked) 1/2 cup 8.6
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.
