The Program: Phase 4

What You Can Eat in this Phase

The name Lifetime Maintenance says it all. This is not so much a phase as a permanent lifestyle. Pre-Maintenance is designed to make the transition from Phase 3 to [the so-called] Phase 4 practically seamless, so you should have no fears about moving on once your goal weight is stable. First of all, the Acceptable Foods for Phase 3 are the same as those for Phase 4. Of course, you may not have reintroduced all the foods you’ll try in the months and years to come, but as long as you’re alert to the potential of any individual food to cause weight regain, cravings, unreasonable hunger or any of the other symptoms of carb intolerance, you know what to do. As long as you comply with the program and stick to your ACE—which may require some modifications as you get older or make some lifestyle changes—you’ll be able to maintain your healthy new weight and say goodbye to on-again, off-again diets once and for all.


The Power of 10

Starchy Vegetables* Serving Size Net Carbs
Acorn Squash ½ cup 10.0
Carrots ¾ cup 10.2
White Potatoes ½ cup 13.9
Yams ½ cooked 9.6
Legumes* Serving Size Net Carbs
Black Beans ½ cup 12.9
Chickpeas ½ cup 16.2
Great Northern Beans ½ cup 12.5
Kidney Beans ½ cup 11.6
Lentils ½ cup 12.1
Lima Beans ½ cup 14.2
Navy Beans ½ cup 18.1
Pinto Beans ½ cup 11.0
Serving Size
Net Carbs
Apple ½ of whole 8.7
Banana 1 small 21.2
Cherries ¼ cup 4.2
Grapefruit ½ of whole 7.9
Grapes ¼ cup 7.1
Guava 1 medium 5.8
Kiwi 1 8.7
Mango ¼ cup 6.3
Peach 1 whole 8.9
Plum 1 whole 7.6
Watermelon ½ cup 5.2
Serving Size
Net Carbs
Oatmeal ½ cup 10.6
Pasta (whole wheat) ¼ cup 8.3
Rice (brown) ¼ cup 10.3
 * All figures reflect if the vegetable, legume, or grain is cooked.

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Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis or by pregnant or nursing women.