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

atkins40-mobile atkins40

Acceptable Foods to Eat on the Atkins 40 Diet

FOUNDATION VEGETABLES – ATKINS 40

LIST OF PROTEINS TO EAT ON THE ATKINS 40 DIET

HEALTHY FATS TO EAT MORE OF ON ATKINS 40

OTHER EASY LOW CARB FOODS

Full of fiber and nutrients, veggies are one of the best sources of carbohydrates. About 1/3 of your net carbs will come from these foundational vegetables. Choose 6 to 8 servings per day from the list below.

Net Carbs

New Serving Size

0

1/2 cup

Alfalfa sprouts (raw)

.1

1/2 cup

Chicory greens (raw)

.1

1/2 cup

Endive (raw)

.1

1/2 cup

Escarole (raw)

.1

5, each

Olives, green

.1

1/2 cup

Watercress (raw)

0.2

1/2 cup

Arugula (raw)

0.2

1, each

Radishes (raw)

0.2

1/2 cup

Spinach (raw)

0.4

1/2 cup

Bok choy (cooked)

0.5

1/2 cup

Lettuce, average (raw)

0.6

1/2 cup

Turnip greens (cooked)

0.7

1 each

Heart of palm

0.7

5, each

Olives, black

0.7

1/2 cup

Radicchio (raw)

0.8

1/2 cup

Button mushroom (raw)

1

1, each

Artichoke (marinated)

1

1 stalk

Celery (raw)

1

1/2 cup

Collard greens (cooked)

1

1, each

Pickle, dill

1

1/2 cup

Spinach (cooked)

1.2

1/2 cup

Broccoli rabe (cooked)

1.2

1/2 cup

Sauerkraut (drained)

1.3

1/2 fruit

Avocado, Haas

1.4

1/2 cup

Daikon radish, grated (raw)

1.5

2 TBSP

Red/white onion, chopped (raw)

1.5

1/2 cup

Zucchini (cooked)

1.6

1/2 cup

Cucumber, sliced (raw)

1.7

1/2 cup

Cauliflower (cooked)

1.8

1/2 cup

Beet greens (cooked)

1.8

1/2 cup

Broccoli (cooked)

1.8

1/2 cup

Fennel (raw)

1.8

1/2 cup

Okra (cooked)

1.8

1/2 cup

Rhubarb (raw)

1.8

1/2 cup

Swiss chard (cooked)

1.9

6 stalks

Asparagus (cooked)

1.9

3, each

Broccolini (cooked)

2.2

1/2 cup

Bell pepper, green, chopped (raw)

2.2

1/2 cup

Sprouts, mung bean (raw)

2.3

1/2 cup

Eggplant (cooked)

2.4

1/2 cup

Kale (cooked)

2.4

1/2 cup

Scallion, chopped (raw)

2.4

1/2 cup

Turnip (cooked)

2.5

1, each

Tomato, small (raw)

2.6

1/2 cup

Jicama (raw)

2.6

1, each

Portobello mushroom (cooked)

2.6

1/2 cup

Yellow squash (cooked)

2.7

1/2 cup

Cabbage (cooked)

2.9

1/2 cup

Green beans (cooked)

3

1/2 cup

Bell pepper, red, chopped (raw)

3.4

2 TBSP

Leeks (cooked)

3.4

2 TBSP

Shallot, chopped (raw)

3.5

1/2 cup

Brussel sprouts (cooked)

4

1/2 cup

Spaghetti squash (cooked)

4.6

10, each

Cherry tomato

4.6

1/2 cup

Kohlrabi (cooked)

4.7

1/2 cup

Pumpkin, mashed (cooked)

5.3

2 TBSP

Garlic (minced, raw)

5.4

1/2 cup

Snow peas (cooked)

8.6

1/2 cup

Tomato (cooked)

Eating adequate protein is essential for achieving your health goals. On Atkins 40, aim for three, 4 to 6 ounce servings of protein a day. Everything you need to know about protein can be found in our science library.

– 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).

Some fats are essential for human health. And along with protein, fat helps you feel more satisfied and keeps your metabolism humming along. In addition to the unprocessed, naturally occurring fat in your food, you can choose up to three servings of healthy fats a day from the list below.

– Olive Oil

– Canola Oil

– Coconut Oil

– Flaxseed Oil

– Butter

– Grapeseed Oil

– Mayonnaise

– High oleic safflower oil

– Sesame oil

– Salad dressings (no added sugar)

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!

Net Carbs

New Serving Size

*Rounded NC values

5*

1/2 cup

Almonds

5*

1/4 cup

Almond butter

5*

3/4 cup

Brazil nuts

5*

2 TBSP

Cashews

5*

1 TBSP

Cashew butter

5*

1 cup

Coconut, unsweetened

5*

1/2 cup

Hazelnuts

5*

1/2 cup

Macadamia nuts

5*

3 TBSP

Peanuts

5*

3 TBSP

Peanut butter

5*

1 cup

Pecans

5*

1/2 cup

Pine nuts

5*

3 TBSP

Pistachios

5*

1/2 cup

Pumpkin seeds

5*

1/4 cup

Sesame seeds

5*

3 TBSP

Soy nuts

5*

1/2 cup

Sunflower seeds

5*

3/4 cup

Walnuts

*Rounded NC values

Net Carbs

New Serving Size

*Rounded NC values

0

1 oz

Havarti

0.1

1 oz

Brie

0.2

1 TBSP

Parmesan (grated)

0.3

1 oz

Goat (chevre)

0.4

2 TBSP

Bleu cheese

0.4

1 oz

Cheddar

0.6

1 oz

Gouda

0.6

1 oz

Mozzarella (whole milk)

0.7

1 oz

Colby

0.9

1 oz

Parmesan (chunk)

1

1 cup

Almond milk (unsweetened, plain)

1

1 cup

Coconut milk (unsweetened, plain)

1

1 wedge

Laughing cow

1

1 oz

Romano (chunk)

1

1 oz

String cheese (whole)

2

1/4 cup

Ricotta (whole milk)

1.2

1 oz

Feta

1.2

1 oz

Jarlsberg

1.5

1 oz

Swiss cheese

2

1 cup

Soy milk (unsweetened, plain)

5*

1/2 cup

Buttermilk

5*

5 TBSP

Cream cheese (full fat, plain)

5*

1/2 cup

Cottage cheese

5*

1/2 cup

Greek yogurt (whole milk, uns, plain)

5*

1 cup

Half and half

5*

3/4 cup

Heavy cream (liquid)

5*

3/4 cup

Sour cream

5*

1/2 cup

Whole milk

Net Carbs

New Serving Size

*Rounded NC values

5 / 10*

3 TBSP / 1/2 cup

Black beans

5 / 10*

3 TBSP / 1/2 cup

Black eyed peas

5 / 10*

3 TBSP / 1/2 cup

Cannellini

5 / 10*

2 TBSP / 1/4 cup

Chickpeas

5 / 10*

10 TBSP / 1-1/4 cup

Edamame

5 / 10*

2 TBSP / 1/4 cup

Great northern beans

5 / 10*

5 TBSP / 2/3 cup

Hummus (plain)

5 / 10*

3 TBSP / 1/2 cup

Kidney beans

5 / 10*

3 TBSP / 1/2 cup

Lima beans

5 / 10*

3 TBSP / 1/2 cup

Pinto beans

5 / 10*

5 TBSP / 2/3 cup

Soybeans (white)

5 / 10*

3 TBSP / 1/2 cup

Split peas

Net Carbs

New Serving Size

*Rounded NC values

5 / 10*

1/3 fruit / 2/3 fruit

Apple

5 / 10*

1-1/2 fruit / 3 fruit

Apricot

5 / 10*

3/4 cup / 1-1/2 cup

Blackberries

5 / 10*

1/4 fruit / 1/2 fruit

Banana (1 small)

5 / 10*

1/4 cup / 1/2 cup

Blueberries

5 / 10*

3/4 cup / 1-1/2 cup

Boysenberries

5 / 10*

1/2 cup / 1 cup

Cantaloupe

5 / 10*

2/3 fruit / 1-1/3 fruit

Clementine

5 / 10*

2/3 cup / 1-1/3 cup

Cranberries

5 / 10*

3 TBSP / 6 TBSP

Cherries

5 / 10*

1 cup / 2 cup

Coconut

5 / 10*

1 fruit / 1 fruit

Dates (1)

5 / 10*

3/4 fruit / 1-1/2 fruit

Figs (1)

5 / 10*

1/3 cup / 2/3 cup

Gooseberries

5 / 10*

1/4 fruit / 1/2 fruit

Grapefruit

5 / 10*

3 TBSP / 6 TBSP

Grapes

5 / 10*

1/3 cup / 2/3 cup

Guava

5 / 10*

1/3 cup / 2/3 cup

Honeydew

5 / 10*

2/3 fruit / 1-1/3 fruit

Kiwi

5 / 10*

5 TBSP / 10 TBSP

Lemon juice

5 / 10*

4 1/2 TBSP / 9 TBSP

Lime juice

5 / 10*

1/4 cup / 1/2 cup

Mango

5 / 10*

1/2 fruit / 1 fruit

Orange

5 / 10*

1/2 fruit / 1 fruit

Peach

5 / 10*

1/4 fruit / 1/2 fruit

Pear

5 / 10*

1/4 cup / 1/2 cup

Pineapple

5 / 10*

3/4 fruit / 1-1/2 fruit

Plum

5 / 10*

3/4 TBSP / 1-1/2 TBSP

Raisins

5 / 10*

3/4 cup / 1-1/2 cup

Raspberries

5 / 10*

1-1/2 cup / 3 cup

Rhubarb

5 / 10*

1/2 cup / 1 cup

Strawberries

5 / 10*

1/2 cup / 1 cup

Watermelon

Net Carbs

New Serving Size

*Rounded NC values

5 / 10 *

1/4 cup / 1/2 cup

Acorn squash

5 / 10 *

1/4 cup / 1/2 cup

Beets

5 / 10 *

1/3 cup / 2/3 cup

Butternut squash

5 / 10 *

1/2 cup / 1 cup

Carrots, sliced

5 / 10 *

1/4 cup / 1/2 cup

Corn

5 / 10 *

1/4 cup / 1/2 cup

Parsnips

5 / 10 *

1/4 cup / 1/2 cup

Peas

5 / 10 *

1/4 small potato / 1/2 small potato

Potato (baked, 1/2 small)

5 / 10 *

1/2 cup / 1 cup

Rutabaga

5 / 10 *

1/4 medium potato / 1/2 medium potato

Sweet potato (baked, 1/2 med)

Net Carbs

New Serving Size

* Be sure to check manufacturer's food labels for most current NC count. Individual brands may vary. These are rounded NC values.

5 / 10 *

2 TBSP / 1/4 cup

Barley, cooked

5 / 10 *

2 TBSP / 1/4 cup

Brown rice, cooked

5 / 10 *

2-1/2 TBSP / 1/3 cup

Coconut flour

5 / 10 *

2-1/2 TBSP / 1/3 cup

Cous Cous, cooked

5 / 10 *

2-1/2 TBSP / 1/3 cup

Grits, cooked

5 / 10 *

2 TBSP / 1/4 cup

Millet, cooked

5 / 10 *

2 TBSP / 4 TBSP

Oat bran (raw)

5 / 10 *

2 TBSP / 1/4 cup

Oatmeal (steel cut, dry)

5 / 10 *

1 TBSP / 2 TBSP

Polenta, dry

5 / 10 *

2-1/2 TBSP / 1/3 cup

Quinoa, cooked

5 / 10 *

6 TBSP / 3/4 cup

Wheat bran (raw)

5 / 10 *

2 TBSP / 1/4 cup

Wheat germ

5 / 10 *

2-1/2 TBSP / 1/3 cup

Whole wheat pasta, cooked

5 / 10 *

1/2 slice / 1 slice

Whole wheat bread (1 slice)

Net Carbs

New Serving Size

* Be sure to check manufacturer's food labels for most current NC count.

3

shop.atkins.com

Atkins Bars & Shakes

5-7

shop.atkins.com

Atkins Frozen Meals

19

shop.atkins.com

Atkins Penne

3

dixiediner.com

Low-carb hot cereal

7

brancrispbread.com

Bran crispbread

4

netrition.com

Andre's Carbo-save Cracker Bread

4

netrition.com

Bella Vita Pasta Sauce

0

davincigourmet.com

Sugar-Free Syrups

3-6

missionmenus.com

Mission Low-carb Wraps

1

vitacost.com

Yummy Snack Chips

2-4

breyers.com

Breyers Carb-smart Ice Cream

13

edys.com

Edy's Slow Churned – no sugar added

2

netrition.com

Great Low-carb Rolls

1

netrition.com

Great Low-carb Bread

0

bobsredmill.com

Flax Meal

3

bobsredmill.com

Almond Meal

Net Carbs

New Serving Size

0

1 oz

Bourbon

0

1 oz

Vodka

0

1 oz

Rum

0

1 oz

Scotch

2-3

1 oz

Champagne

2

3.5 oz

White Wine

2.5

12 oz

Low carb beer

2.6

3.5 oz

Red Wine

5.6

12 oz

Light beer

WITH ATKINS MEAL PLANS, SHOPPING LISTS & RECIPES

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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