How it works > Atkins 40®
How it works
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
How to Calculate Atkins Net Carbs
×Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)
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)
0.1
1/2 cup
Chicory greens (raw)
0.1
1/2 cup
Endive (raw)
0.1
1/2 cup
Escarole (raw)
0.1
5, each
Olives, green
0.1
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
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 beans (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)
These vegetables are the nutrient-dense, higher-fiber foundation for the Atkins way of eating. Aim for 12-15g of net carbs from vegetables per day, which is equivalent to several cups depending on the net carb content of the variety you select. One cup of veggies is roughly the size of a baseball. Measure salad vegetables raw.
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
* 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
WITH ATKINS MEAL PLANS, SHOPPING LISTS & RECIPES
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.
EXPERT TIP
Alcohol on Atkins 40
- We recommend that you refrain from drinking first two weeks while the body is adapting to a new metabolism of fat burning.
- Then introduce alcohol if you wish in moderation. Keep in mind, your body will burn alcohol before fat so it could slow down your weight loss.
- Consider drinks such as spirits neat or on rocks with lemon twist, a light beer or a glass of wine with dinner. Beware of mixers like juice or soda that could contain hidden carbs.
