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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.

Infographic explaining the carbs breakdown when following the Atkins 40 diet Infographic explaining the carbs breakdown when following the Atkins 40 diet

Acceptable 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 SizeNet Atkins Count™
Almonds1/2 cup5*
Almond butter1/4 cup5*
Brazil nuts3/4 cup5*
Cashews2 TBSP5*
Cashew butter1 TBSP5*
Coconut, unsweetened1 cup5*
Hazelnuts1/2 cup5*
Macadamia nuts1/2 cup5*
Peanuts3 TBSP5*
Peanut butter3 TBSP5*
Pecans1 cup5*
Pine nuts1/2 cup5*
Pistachios3 TBSP5*
Pumpkin seeds1/2 cup5*
Sesame seeds1/4 cup5*
Soy nuts3 TBSP5*
Sunflower seeds1/2 cup5*
Walnuts3/4 cup5*
Cheese and other Dairy
 Serving SizeNet Atkins Count™
Havarti1 oz0
Brie1 oz.1
Parmesan (grated)1 TBSP.2
Coat (chevre)1 oz.3
Bleu cheese2 TBSP.4
Cheddar1 oz.4
Gouda1 oz.6
Mozzarella (whole milk)1 oz.6
Colby1 oz.7
Parmesan (chunk)1 oz.9
Almond milk (unsweetened, plain)1 cup1
Coconut milk (unsweetened, plain)1 cup1
Laughing cow1 wedge1
Romano (chunk)1 oz1
String cheese (whole)1 oz1
Feta1 oz1.2
Jarlsberg1 oz1.2
Swiss cheese1 oz 1.5
Cream cheese (full fat, plain)5 TBSP5*
Ricotta (whole milk)1/4 cup2
Soy milk (unsweetened, plain)1 cup2
Buttermilk1/2 cup5*
Cottage cheese1/2 cup5*
Greek yogurt (whole milk, uns, plain)1/2 cup5*
Half and half1 cup5*
Heavy cream (liquid)3/4 cup5*
Sour cream3/4 cup5*
Whole milk1/2 cup5*
Legumes
 Serving SizeNet Atkins Count™
Black beans3 TBSP / 1/2 cup5 / 10 *
Black eyed peas3 TBSP / 1/2 cup5 / 10 *
Cannellini3 TBSP / 1/2 cup5 / 10 *
Chickpeas2 TBSP / 1/4 cup5 / 10 *
Edamame10 TBSP / 1-1/4 cup5 / 10 *
Great northern beans2 TBSP / 1/4 cup5 / 10 *
Hummus (plain)5 TBSP / 2/3 cup5 / 10 *
Kidney beans3 TBSP / 1/2 cup5 / 10 *
Lima beans3 TBSP / 1/2 cup5 / 10 *
Pinto beans3 TBSP / 1/2 cup5 / 10 *
Soybeans (white)5 TBSP / 2/3 cup5 / 10 *
Split peas3 TBSP / 1/2 cup5 / 10 *
Fruit
 Serving SizeNet Atkins Count™
Apple1/3 fruit / 2/3 fruit5 / 10 *
Apricot1-1/2 fruit / 3 fruit5 / 10 *
Banana (1 small)1/4 fruit / 1/2 fruit5 / 10 *
Blackberries3/4 cup / 1-1/2 cup5 / 10 *
Blueberries1/4 cup / 1/2 cup5 / 10 *
Boysenberries3/4 cup / 1-1/2 cup5 / 10 *
Cantaloupe1/2 cup / 1 cup5 / 10 *
Cherries3 TBSP / 6 TBSP5 / 10 *
Clementine2/3 fruit / 1-1/3 fruit5 / 10 *
Coconut1 cup / 2 cup5 / 10 *
Cranberries2/3 cup / 1-1/3 cup5 / 10 *
Gooseberries1/3 cup / 2/3 cup5 / 10 *
Dates (1)1 fruit / 1 fruit5 / 10 *
Fig3/4 fruit / 1-1/2 fruit5 / 10 *
Grapefruit1/4 fruit / 1/2 fruit5 / 10 *
Grapes3 TBSP / 6 TBSP5 / 10 *
Guava1/3 cup / 2/3 cup5 / 10 *
Honeydew1/3 cup / 2/3 cup5 / 10 *
Kiwi2/3 fruit / 1-1/3 fruit5 / 10 *
Lemon juice5 TBSP / 10 TBSP5 / 10 *
Lime juice4 1/2 TBSP / 9 TBSP5 / 10 *
Mango1/4 cup / 1/2 cup5 / 10 *
Orange1/2 fruit / 1 fruit5 / 10 *
Peach1/2 fruit / 1 fruit5 / 10 *
Pear1/4 fruit / 1/2 fruit5 / 10 *
Pineapple1/4 cup / 1/2 cup5 / 10 *
Plum3/4 fruit / 1-1/2 fruit5 / 10 *
Raisins3/4 TBSP / 1-1/2 TBSP5 / 10 *
Raspberries3/4 cup / 1-1/2 cup5 / 10 *
Rhubarb1-1/2 cup / 3 cup5 / 10 *
Strawberries1/2 cup / 1 cup5 / 10 *
Watermelon1/2 cup / 1 cup5 / 10 *
Starchy Vegetables
 Serving SizeNet Atkins Count™
Acorn squash1/4 cup / 1/2 cup5 / 10 *
Beets1/4 cup / 1/2 cup5 / 10 *
Butternut squash1/3 cup / 2/3 cup5 / 10 *
Carrots, sliced1/2 cup / 1 cup5 / 10 *
Corn1/4 cup / 1/2 cup5 / 10 *
Parsnips1/4 cup / 1/2 cup5 / 10 *
Peas1/4 cup / 1/2 cup5 / 10 *
Potato (baked, 1/2 small)1/4 small potato / 1/2 small potato5 / 10 *
Rutabaga1/2 cup / 1 cup5 / 10 *
Sweet potato (baked, 1/2 med)1/4 medium potato / 1/2 medium potato5 / 10 *
Whole Grains
 Serving SizeNet Atkins Count™
Barley, cooked2 TBSP / 1/4 cup5 / 10 *
Brown rice, cooked2 TBSP / 1/4 cup5 / 10 *
Coconut flour2-1/2 TBSP / 1/3 cup5 / 10 *
Cous Cous, cooked2-1/2 TBSP / 1/3 cup5 / 10 *
Grits, cooked2-1/2 TBSP / 1/3 cup5 / 10 *
Millet, cooked2 TBSP / 1/4 cup5 / 10 *
Oat bran (raw)2 TBSP / 4 TBSP5 / 10 *
Oatmeal (steel cut, dry)2 TBSP / 1/4 cup5 / 10 *
Polenta, dry1 TBSP / 2 TBSP5 / 10 *
Quinoa, cooked2-1/2 TBSP / 1/3 cup5 / 10 *
Wheat bran (raw)6 TBSP / 3/4 cup5 / 10 *
Wheat germ2 TBSP / 1/4 cup5 / 10 *
Whole wheat pasta, cooked2-1/2 TBSP / 1/3 cup5 / 10 *
Whole wheat bread (1 slice)1/2 slice / 1 slice5 / 10 *
Low-Carb Products
 Serving SizeNet Atkins Count™
Atkins Bars & Shakesshop.atkins.com3
Atkins Frozen Mealsshop.atkins.com5-7
Atkins Penneshop.atkins.com19
Low-carb hot cerealdixiediner.com3
Bran crispbreadbrancrispbread.com7
Andre's Carbo-save Cracker Breadnetrition.com4
Bella Vita Pasta Saucenetrition.com4
Sugar-Free Syrupsdavincigourmet.com0
Mission Low-carb Wrapsmissionmenus.com3-6
Yummy Snack Chipsvitacost.com1
Breyers Carb-smart Ice Creambreyers.com2-4
Edy's Slow Churned - no sugar addededys.com13
Great Low-carb Rollsnetrition.com2
Great Low-carb Breadnetrition.com1
Flax mealbobsredmill.com0
Almond mealbobsredmill.com3
Alcohol
 Serving SizeNet Atkins Count™
Bourbon1 oz0
Vodka1 oz0
Rum1 oz0
Scotch1 oz0
Champagne1 oz2-3
White wine3.5 oz2
Low carb beer12 oz2.5
Red Wine3.5 oz2.6
Light beer12 oz5.6
My Plans and Groups » Access free tools today!
atkins-day-in-life-2

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.

FAQ

Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.

Learn More »
FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »
Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »
Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »
Free Weight Loss Tools

FAQ

Get answers to the most frequently asked questions about the Atkins Diet and the Atkins principles.

Learn More »
FAQ

Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.

Learn More »
Science Library

Atkins Blog

Enjoy our blogs and learn about weight loss and healthy eating!

Learn More »
Atkins Blog

Free Weight Loss Tools

All the Atkins tools you need to succeed on the program, and they’re all 100% free!

Learn More »
Free Weight Loss Tools

How we calculate the Net Atkins Count™

In the Atkins Nutritional Approach®, the Net Atkins Count™ is calculated by subtracting the number of grams of fiber and polyols (such as glycerin and sugar alcohols) from the total grams of carbohydrates in whole foods. This reflects the idea that fiber and polyols minimally impacts blood sugar levels at the doses present in the products.

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