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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 the Atkins 40 diet works for weight loss Mobile how the Atkins 40 diet works for weight loss

Acceptable Foods to Eat on the Atkins 40 Diet

Other Easy Low Carb Foods

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!

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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Atkins 40 Sample Menu

Planning Meals on Atkins 40 Diet

Atkins 40 offers you the flexibility to eat a wider variety of foods from the start. View a two week sample meal plan to get an idea of what your new low carb lifestyle could look like.

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How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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