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.
How are Net Carbs Calculated?
Acceptable Foods
Atkins 40: List of Healthy Foods
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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 Dairy
Serving 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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Legumes
Serving 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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Fruit
Serving 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 Vegetables
Serving 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 Grains
Serving 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 Products
Serving 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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Alcohol
Serving SizeNet CarbsBourbon1 oz0Vodka1 oz0Rum1 oz0Scotch1 oz0Champagne1 oz2-3White Wine3.5 oz2Low carb beer12 oz2.5Red Wine3.5 oz2.6Light beer12 oz5.6
