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

Atkins 40: Consuming Healthy Proteins

Atkins 40: Consuming Healthy Fats

Atkins 40: List of Healthy Foods

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
3 servings a day (4 to 6 ounce servings-per meal):

- Seafood (fish and shellfish)

- Poultry (chicken, turkey, duck, pheasant)

- Eggs

- Beef, Buffalo, Lamb, Elk, Venison, Etc.

- Pork

- Packaged Meats: bacon, sausage, deli meat (Avoid fillers, added sugar, MSG, sulfites, nitrates when possible).

2-4 servings daily from:

- Olive Oil

- Canola Oil

- Coconut Oil

- Flaxseed Oil

- Butter

- Grapeseed Oil

- Mayonnaise

- High oleic safflower oil

- Sesame oil

- Salad dressings (no added sugar)

Nuts & Seeds (and their butters)
 
Serving Size
Net Carbs
Almonds
1/2 cup
5*
Almond butter
1/4 cup
5*
Brazil nuts
3/4 cup
5*
Cashews
2 TBSP
5*
Cashew butter
1 TBSP
5*
Coconut, unsweetened
1 cup
5*
Hazelnuts
1/2 cup
5*
Macadamia nuts
1/2 cup
5*
Peanuts
3 TBSP
5*
Peanut butter
3 TBSP
5*
Pecans
1 cup
5*
Pine nuts
1/2 cup
5*
Pistachios
3 TBSP
5*
Pumpkin seeds
1/2 cup
5*
Sesame seeds
1/4 cup
5*
Soy nuts
3 TBSP
5*
Sunflower seeds
1/2 cup
5*
Walnuts
3/4 cup
5*
Cheese and other Dairy
 
Serving Size
Net Carbs
Havarti
1 oz
0
Brie
1 oz
.1
Parmesan (grated)
1 TBSP
.2
Goat (chevre)
1 oz
.3
Bleu cheese
2 TBSP
.4
Cheddar
1 oz
.4
Gouda
1 oz
.6
Mozzarella (whole milk)
1 oz
.6
Colby
1 oz
.7
Parmesan (chunk)
1 oz
.9
Almond milk (unsweetened, plain)
1 cup
1
Coconut milk (unsweetened, plain)
1 cup
1
Laughing cow
1 wedge
1
Romano (chunk)
1 oz
1
String cheese (whole)
1 oz
1
Ricotta (whole milk)
1/4 cup
2
Feta
1 oz
1.2
Jarlsberg
1 oz
1.2
Swiss cheese
1 oz
1.5
Soy milk (unsweetened, plain)
1 cup
2
Buttermilk
1/2 cup
5*
Cream cheese (full fat, plain)
5 TBSP
5*
Cottage cheese
1/2 cup
5*
Greek yogurt (whole milk, uns, plain)
1/2 cup
5*
Half and half
1 cup
5*
Heavy cream (liquid)
3/4 cup
5*
Sour cream
3/4 cup
5*
Whole milk
1/2 cup
5*
Legumes
 
Serving Size
Net Carbs
Black beans
3 TBSP / 1/2 cup
5 / 10*
Black eyed peas
3 TBSP / 1/2 cup
5 / 10*
Cannellini
3 TBSP / 1/2 cup
5 / 10*
Chickpeas
2 TBSP / 1/4 cup
5 / 10*
Edamame
10 TBSP / 1-1/4 cup
5 / 10*
Great northern beans
2 TBSP / 1/4 cup
5 / 10*
Hummus (plain)
5 TBSP / 2/3 cup
5 / 10*
Kidney beans
3 TBSP / 1/2 cup
5 / 10*
Lima beans
3 TBSP / 1/2 cup
5 / 10*
Pinto beans
3 TBSP / 1/2 cup
5 / 10*
Soybeans (white)
5 TBSP / 2/3 cup
5 / 10*
Split peas
3 TBSP / 1/2 cup
5 / 10*
Fruit
 
Serving Size
Net Carbs
Apple
1/3 fruit / 2/3 fruit
5 / 10*
Apricot
1-1/2 fruit / 3 fruit
5 / 10*
Blackberries
3/4 cup / 1-1/2 cup
5 / 10*
Banana (1 small)
1/4 fruit / 1/2 fruit
5 / 10*
Blueberries
1/4 cup / 1/2 cup
5 / 10*
Boysenberries
3/4 cup / 1-1/2 cup
5 / 10*
Cantaloupe
1/2 cup / 1 cup
5 / 10*
Clementine
2/3 fruit / 1-1/3 fruit
5 / 10*
Cranberries
2/3 cup / 1-1/3 cup
5 / 10*
Cherries
3 TBSP / 6 TBSP
5 / 10*
Coconut
1 cup / 2 cup
5 / 10*
Dates (1)
1 fruit / 1 fruit
5 / 10*
Figs (1)
3/4 fruit / 1-1/2 fruit
5 / 10*
Gooseberries
1/3 cup / 2/3 cup
5 / 10*
Grapefruit
1/4 fruit / 1/2 fruit
5 / 10*
Grapes
3 TBSP / 6 TBSP
5 / 10*
Guava
1/3 cup / 2/3 cup
5 / 10*
Honeydew
1/3 cup / 2/3 cup
5 / 10*
Kiwi
2/3 fruit / 1-1/3 fruit
5 / 10*
Lemon juice
5 TBSP / 10 TBSP
5 / 10*
Lime juice
4 1/2 TBSP / 9 TBSP
5 / 10*
Mango
1/4 cup / 1/2 cup
5 / 10*
Orange
1/2 fruit / 1 fruit
5 / 10*
Peach
1/2 fruit / 1 fruit
5 / 10*
Pear
1/4 fruit / 1/2 fruit
5 / 10*
Pineapple
1/4 cup / 1/2 cup
5 / 10*
Plum
3/4 fruit / 1-1/2 fruit
5 / 10*
Raisins
3/4 TBSP / 1-1/2 TBSP
5 / 10*
Raspberries
3/4 cup / 1-1/2 cup
5 / 10*
Rhubarb
1-1/2 cup / 3 cup
5 / 10*
Strawberries
1/2 cup / 1 cup
5 / 10*
Watermelon
1/2 cup / 1 cup
5 / 10*
Starchy Vegetables
 
Serving Size
Net Carbs
Acorn squash
1/4 cup / 1/2 cup
5 / 10 *
Beets
1/4 cup / 1/2 cup
5 / 10 *
Butternut squash
1/3 cup / 2/3 cup
5 / 10 *
Carrots, sliced
1/2 cup / 1 cup
5 / 10 *
Corn
1/4 cup / 1/2 cup
5 / 10 *
Parsnips
1/4 cup / 1/2 cup
5 / 10 *
Peas
1/4 cup / 1/2 cup
5 / 10 *
Potato (baked, 1/2 small)
1/4 small potato / 1/2 small potato
5 / 10 *
Rutabaga
1/2 cup / 1 cup
5 / 10 *
Sweet potato (baked, 1/2 med)
1/4 medium potato / 1/2 medium potato
5 / 10 *
Whole Grains
 
Serving Size
Net Carbs
Barley, cooked
2 TBSP / 1/4 cup
5 / 10 *
Brown rice, cooked
2 TBSP / 1/4 cup
5 / 10 *
Coconut flour
2-1/2 TBSP / 1/3 cup
5 / 10 *
Cous Cous, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Grits, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Millet, cooked
2 TBSP / 1/4 cup
5 / 10 *
Oat bran (raw)
2 TBSP / 4 TBSP
5 / 10 *
Oatmeal (steel cut, dry)
2 TBSP / 1/4 cup
5 / 10 *
Polenta, dry
1 TBSP / 2 TBSP
5 / 10 *
Quinoa, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Wheat bran (raw)
6 TBSP / 3/4 cup
5 / 10 *
Wheat germ
2 TBSP / 1/4 cup
5 / 10 *
Whole wheat pasta, cooked
2-1/2 TBSP / 1/3 cup
5 / 10 *
Whole wheat bread (1 slice)
1/2 slice / 1 slice
5 / 10 *
Low-Carb Products
 
Serving Size
Net Carbs
Atkins Bars & Shakes
shop.atkins.com
3
Atkins Frozen Meals
shop.atkins.com
5-7
Atkins Penne
shop.atkins.com
19
Low-carb hot cereal
dixiediner.com
3
Bran crispbread
brancrispbread.com
7
Andre's Carbo-save Cracker Bread
netrition.com
4
Bella Vita Pasta Sauce
netrition.com
4
Sugar-Free Syrups
davincigourmet.com
0
Mission Low-carb Wraps
missionmenus.com
3-6
Yummy Snack Chips
vitacost.com
1
Breyers Carb-smart Ice Cream
breyers.com
2-4
Edy's Slow Churned - no sugar added
edys.com
13
Great Low-carb Rolls
netrition.com
2
Great Low-carb Bread
netrition.com
1
Flax Meal
bobsredmill.com
0
Almond Meal
bobsredmill.com
3
Alcohol
 
Serving Size
Net Carbs
Bourbon
1 oz
0
Vodka
1 oz
0
Rum
1 oz
0
Scotch
1 oz
0
Champagne
1 oz
2-3
White Wine
3.5 oz
2
Low carb beer
12 oz
2.5
Red Wine
3.5 oz
2.6
Light beer
12 oz
5.6
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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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