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.

Calculating Net Atkins Count™

Acceptable Foods

Foundation Vegetables - Atkins 40

Foundation Vegetables Protein Healthy Fats Other Carbs

Foundation Vegetables

Serving Size

Net Atkins Count™

Alfalfa sprouts (raw)

1/2 cup

Chicory greens (raw)

1/2 cup

Endive (raw)

1/2 cup

Escarole (raw)

1/2 cup

Olives, green

5, each

Watercress (raw)

1/2 cup

Arugula (raw)

1/2 cup

Radishes (raw)

1, each

Spinach (raw)

1/2 cup

Bok choy (cooked)

1/2 cup

Lettuce, average (raw)

1/2 cup

Turnip greens (cooked)

1/2 cup

Heart of palm

1 each

Olives, black

5, each

Radicchio (raw)

1/2 cup

Button mushroom (raw)

1/2 cup

Artichoke (marinated)

1, each

Celery (raw)

1 stalk

Collard greens (cooked)

1/2 cup

Pickle, dill

1, each

Spinach (cooked)

1/2 cup

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

Collard greens (cooked)

1/2 cup

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

Portobello mushroom (cooked)

1, each

2.6

Jicama (raw)

1/2 cup

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

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

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

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.