How it Works

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.

Atkins 40 Atkins 40

Acceptable Foods

Foundation Vegetables - Atkins 40

Foundation Vegetables
 
Serving Size
Net Carbs
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
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
Jicama (raw)
1/2 cup
2.6
Portobello mushroom (cooked)
1, each
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
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A DAY IN THE LIFE ON THE ATKINS DIET

A DAY IN THE LIFE ON THE ATKINS DIET

If you’ve got 40 pounds or less to lose, or if you’re pregnant or breastfeeding, this is the plan for you! It offers a greater variety of foods right from the beginning.

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How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.

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