How it Works

Phase Four Lifestyle Foods & Foods for Losing Weight

By now you've learned to eat foods that boost metabolism. Phase 4 on Atkins is not so much a phase as a lifestyle. This phase 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.

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
Carrots, sliced
1 medium
4.1
Rutabaga, sliced
1/2 cup
5.9
Beets, sliced
1/2 cup
6.8
Peas
1/2 cup
7
Acorn squash (cubed/mashed)
1/2 cup
7.6
Butternut squash
1/2 cup
8.5
Sweet potato, baked
1/2 medium
9.9
Parsnips, sliced
1/2 cup
10.2
Potato, baked
1/2 small
13.1
Corn
1/2 cup
14.9
Fruit
 
Serving Size
Net Carbs
Coconut, fresh, shredded
1/2 cup
2.5
Figs, fresh
1 fruit
4.5
Cherries
1/4 cup
5.3
Watermelon, cubes
1/2 cup
5.5
Pomegranate seeds
1/4 cup
6.4
Papaya, pieces
1/2 cup
6.6
Plum, medium
1 fruit
6.6
Raisins
1 TBSP
6.8
Guava
1/2 cup
7.4
Clementine
1 fruit
7.6
Apple
1/2 fruit
7.9
Kiwi
1 fruit
8.1
Grapefruit (red)
1/2 fruit
8.9
Apricot, medium
3 fruit
9.6
Pineapple, fresh, chunks
1/2 cup
9.7
Peach, small
1 fruit
10.5
Mango
1/2 cup
11.1
Grapes (red)
1/2 cup
13
Orange, navel
1 fruit
14.5
Dates, fresh
3 fruit
15.8
Banana, small
1 fruit
20.4
Pear, medium
1 fruit
21
Grains
 
Serving Size
Net Carbs
Wheat bran (raw)
2 TBSP
1.6
Wheat germ
2 TBSP
4.9
Oat bran (raw)
2 TBSP
6.0
Quinoa (cooked)
1/4 cup
8.6
Whole wheat bread
1 slice
10
Oatmeal (dry, steel cut)
1/4 cup
11.5
Polenta (dry)
2 TBSP
12.5
Grits (cooked)
1/2 cup
15.2
Whole wheat pasta (cooked)
1/2 cup
16.6
Oatmeal (dry, rolled)
1/3 cup
19
Barley (cooked)
1/2 cup
19.2
Millet (cooked)
1/2 cup
19.5
Rice (brown, cooked)
1/2 cup
21.2

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