Atkins 40: The Easy & Effective Low Carb Diet Plan
Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day. If you have less than 40 pounds to lose, are pregnant or breastfeeding, or want a wider variety of food choices from the first day of your diet, Atkins 40 could be a great fit for you. With Atkins 40 you can enjoy a range of food that you choose from. From protein and veggies to pasta and potatoes, there is an extensive list of food to plan your meals around while still losing weight and feeling satisfied.
How the Atkins 40® Diet Plan Works
Start the Atkins 40 program by eating 40 grams of net carbs, 4 to 6-ounce servings of protein and 2 to 4 servings of fat per day. As you approach your weight loss goals, start to increase your carbohydrate portion size. By offering flexible eating options and a variety of food choices, it is simple to follow and easy to lose weight on Atkins 40 from day one. Your daily carbs can come from all food groups and you can choose to eat anything from the Acceptable Foods list below. With Atkins, you have the opportunity to customize your diet plan to achieve your weight loss goals in no time.
Net carbs represent the total carbohydrate content of the food minus the fiber content and sugar alcohols, if any. The net carbs calculation reflects the grams of carbohydrate that significantly impact your blood sugar level and therefore are the only carbs you need spread out between three meals and two snacks in a day.
How to Calculate Atkins Net Carbs
Acceptable Foods to Eat on the Atkins 40 Diet
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Nuts & Seeds (and their butters)Serving SizeNet CarbsAlmonds1/2 cup5*Almond butter1/4 cup5*Brazil nuts3/4 cup5*Cashews2 TBSP5*Cashew butter1 TBSP5*Coconut, unsweetened1 cup5*Hazelnuts1/2 cup5*Macadamia nuts1/2 cup5*Peanuts3 TBSP5*Peanut butter3 TBSP5*Pecans1 cup5*Pine nuts1/2 cup5*Pistachios3 TBSP5*Pumpkin seeds1/2 cup5*Sesame seeds1/4 cup5*Soy nuts3 TBSP5*Sunflower seeds1/2 cup5*Walnuts3/4 cup5*
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Cheese and Other DairyServing SizeNet CarbsHavarti1 oz0Brie1 oz.1Parmesan (grated)1 TBSP.2Goat (chevre)1 oz.3Bleu cheese2 TBSP.4Cheddar1 oz.4Gouda1 oz.6Mozzarella (whole milk)1 oz.6Colby1 oz.7Parmesan (chunk)1 oz.9Almond milk (unsweetened, plain)1 cup1Coconut milk (unsweetened, plain)1 cup1Laughing cow1 wedge1Romano (chunk)1 oz1String cheese (whole)1 oz1Ricotta (whole milk)1/4 cup2Feta1 oz1.2Jarlsberg1 oz1.2Swiss cheese1 oz1.5Soy milk (unsweetened, plain)1 cup2Buttermilk1/2 cup5*Cream cheese (full fat, plain)5 TBSP5*Cottage cheese1/2 cup5*Greek yogurt (whole milk, uns, plain)1/2 cup5*Half and half1 cup5*Heavy cream (liquid)3/4 cup5*Sour cream3/4 cup5*Whole milk1/2 cup5*
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LegumesServing SizeNet CarbsBlack beans3 TBSP / 1/2 cup5 / 10*Black eyed peas3 TBSP / 1/2 cup5 / 10*Cannellini3 TBSP / 1/2 cup5 / 10*Chickpeas2 TBSP / 1/4 cup5 / 10*Edamame10 TBSP / 1-1/4 cup5 / 10*Great northern beans2 TBSP / 1/4 cup5 / 10*Hummus (plain)5 TBSP / 2/3 cup5 / 10*Kidney beans3 TBSP / 1/2 cup5 / 10*Lima beans3 TBSP / 1/2 cup5 / 10*Pinto beans3 TBSP / 1/2 cup5 / 10*Soybeans (white)5 TBSP / 2/3 cup5 / 10*Split peas3 TBSP / 1/2 cup5 / 10*
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FruitServing SizeNet CarbsApple1/3 fruit / 2/3 fruit5 / 10*Apricot1-1/2 fruit / 3 fruit5 / 10*Blackberries3/4 cup / 1-1/2 cup5 / 10*Banana (1 small)1/4 fruit / 1/2 fruit5 / 10*Blueberries1/4 cup / 1/2 cup5 / 10*Boysenberries3/4 cup / 1-1/2 cup5 / 10*Cantaloupe1/2 cup / 1 cup5 / 10*Clementine2/3 fruit / 1-1/3 fruit5 / 10*Cranberries2/3 cup / 1-1/3 cup5 / 10*Cherries3 TBSP / 6 TBSP5 / 10*Coconut1 cup / 2 cup5 / 10*Dates (1)1 fruit / 1 fruit5 / 10*Figs (1)3/4 fruit / 1-1/2 fruit5 / 10*Gooseberries1/3 cup / 2/3 cup5 / 10*Grapefruit1/4 fruit / 1/2 fruit5 / 10*Grapes3 TBSP / 6 TBSP5 / 10*Guava1/3 cup / 2/3 cup5 / 10*Honeydew1/3 cup / 2/3 cup5 / 10*Kiwi2/3 fruit / 1-1/3 fruit5 / 10*Lemon juice5 TBSP / 10 TBSP5 / 10*Lime juice4 1/2 TBSP / 9 TBSP5 / 10*Mango1/4 cup / 1/2 cup5 / 10*Orange1/2 fruit / 1 fruit5 / 10*Peach1/2 fruit / 1 fruit5 / 10*Pear1/4 fruit / 1/2 fruit5 / 10*Pineapple1/4 cup / 1/2 cup5 / 10*Plum3/4 fruit / 1-1/2 fruit5 / 10*Raisins3/4 TBSP / 1-1/2 TBSP5 / 10*Raspberries3/4 cup / 1-1/2 cup5 / 10*Rhubarb1-1/2 cup / 3 cup5 / 10*Strawberries1/2 cup / 1 cup5 / 10*Watermelon1/2 cup / 1 cup5 / 10*
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Starchy VegetablesServing SizeNet CarbsAcorn squash1/4 cup / 1/2 cup5 / 10 *Beets1/4 cup / 1/2 cup5 / 10 *Butternut squash1/3 cup / 2/3 cup5 / 10 *Carrots, sliced1/2 cup / 1 cup5 / 10 *Corn1/4 cup / 1/2 cup5 / 10 *Parsnips1/4 cup / 1/2 cup5 / 10 *Peas1/4 cup / 1/2 cup5 / 10 *Potato (baked, 1/2 small)1/4 small potato / 1/2 small potato5 / 10 *Rutabaga1/2 cup / 1 cup5 / 10 *Sweet potato (baked, 1/2 med)1/4 medium potato / 1/2 medium potato5 / 10 *
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Whole GrainsServing SizeNet CarbsBarley, cooked2 TBSP / 1/4 cup5 / 10 *Brown rice, cooked2 TBSP / 1/4 cup5 / 10 *Coconut flour2-1/2 TBSP / 1/3 cup5 / 10 *Cous Cous, cooked2-1/2 TBSP / 1/3 cup5 / 10 *Grits, cooked2-1/2 TBSP / 1/3 cup5 / 10 *Millet, cooked2 TBSP / 1/4 cup5 / 10 *Oat bran (raw)2 TBSP / 4 TBSP5 / 10 *Oatmeal (steel cut, dry)2 TBSP / 1/4 cup5 / 10 *Polenta, dry1 TBSP / 2 TBSP5 / 10 *Quinoa, cooked2-1/2 TBSP / 1/3 cup5 / 10 *Wheat bran (raw)6 TBSP / 3/4 cup5 / 10 *Wheat germ2 TBSP / 1/4 cup5 / 10 *Whole wheat pasta, cooked2-1/2 TBSP / 1/3 cup5 / 10 *Whole wheat bread (1 slice)1/2 slice / 1 slice5 / 10 *
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Low-Carb ProductsServing SizeNet CarbsAtkins Bars & Shakesshop.atkins.com3Atkins Frozen Mealsshop.atkins.com5-7Atkins Penneshop.atkins.com19Low-carb hot cerealdixiediner.com3Bran crispbreadbrancrispbread.com7Andre's Carbo-save Cracker Breadnetrition.com4Bella Vita Pasta Saucenetrition.com4Sugar-Free Syrupsdavincigourmet.com0Mission Low-carb Wrapsmissionmenus.com3-6Yummy Snack Chipsvitacost.com1Breyers Carb-smart Ice Creambreyers.com2-4Edy's Slow Churned - no sugar addededys.com13Great Low-carb Rollsnetrition.com2Great Low-carb Breadnetrition.com1Flax Mealbobsredmill.com0Almond Mealbobsredmill.com3
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AlcoholServing SizeNet CarbsBourbon1 oz0Vodka1 oz0Rum1 oz0Scotch1 oz0Champagne1 oz2-3White Wine3.5 oz2Low carb beer12 oz2.5Red Wine3.5 oz2.6Light beer12 oz5.6
On Atkins 40, the rest of your daily net carbs will come from these food groups. Choose 3 to 5 servings of food like fruit, dairy, nuts, whole grains, or even wine!
